Are you avoiding
avocado, salad dressings or nuts because you're worried about excess calories?
Are you eating out of a to-go container? These are just a few of the mistakes
causing you to pack on the pounds.
1.
Avoiding healthy fats.
2.
Eating out of the to-go container.
3. Confusing
hunger with thirst.
4.
Sipping too much alcohol.
5. Going
on Facebook or Instagram while eating.
1.
Avoiding healthy fats.
Are you worried about the calorie count in
"healthy" foods like nuts and avocados? While the average avocado
contains a little over 200 calories, this healthy fat is great in moderation.
Avocados are associated with improved
nutrient intake and reduced risk of metabolic syndrome.
Shoot for a third or half of an avocado a day — just don't go overboard and eat
the entire thing! Nuts, olives and seeds, while high in
calories, are full of nutrients your
body needs. Use a quarter cup as your serving size, and integrate these healthy
fats into your daily diet by adding them to your yogurt or topping off your
salad.
2.
Eating out of the to-go container.
Eating out of a to-go salad bowl or carryout
box, rather than plating your food, could be causing you to gain weight. It's
really difficult to gauge portion size in these large containers, which can
result in you eating more than you intended.Plating your food will help with
portion control, which aids in weight loss. Next time you're at a
salad bar, choose a big container and try to divide it visually like you would
a plate — a large portion of vegetables, a serving size of protein (about the
size of your fist) and a small amount of healthy grains and fruit.
3. Confusing
hunger with thirst.
When your body is
thirsty, you may mistake it for
hunger and then overeat. To fix this, drink a glass of water 15-20 minutes
before eating to ensure you're properly hydrated before taking your first bite.
Research shows increased
hydration leads to weight loss, so drink up!
4.
Sipping too much alcohol.
Speaking of drinking, over-indulging in
cocktails during your meal is definitely a mistake. While an occasional glass
of wine has great health benefits, there are a few ways you can
cut down on calories.
First, opt for wine over beer or a mixed
drink (which can have up to 300 calories). After you pour a glass of wine, put
the bottle away. That way, you'll have to make an effort to get up and get a
second glass, thus forcing you to be more conscious of your choice. Finally,
leave a few sips in the glass if you plan on re-filling. You'll save 10-30
calories on a 90-calorie glass of wine if you can leave a sip (or three) in
your glass. If you have sparkling water at home, you can opt for a wine
spritzer — half wine, half sparkling water!
5. Going
on Facebook or Instagram while eating.
If you're on your
computer, phone or watching TV while eating your next meal, you're probably
going to overeat. Mindless eating occurs when there's a disconnect between your
mind and body. If you're not fully present with how your body is feeling while
you're eating, you may miss the signals letting you know that you've eaten
enough and that you're full.
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