If you're struggling to lose weight you might want to change these 3 habits

A few habit changes can lead to big results!

If you're struggling to lose weight you might want to change these 3 habits
If you're struggling to lose weight you might want to change these 3 habits

There are many factors that could affect our ability to lose weight, not all that easy to identify or change. But some habits can have a big effect on our total calorie intake.

1. Eat Fewer Restaurant & Fast Food Meals

Whether you eat in the best restaurants or grab the nearest dollar menu at a fast - if you consume more calories than you burn, you will not lose weight. The problem with eating out, regardless of quality, is that you tend to consume more calories than you realize. Ironically, it may be easier to control calories in fast food restaurants if you make a choice based on the calories listed on the menu board.

Bottom line: eat out less frequently than any establishment.

2. Eat Fewer Processed Foods

Another area where I see people get into trouble is mostly processed food consumption. While it is true that a calorie is the bottom line when it comes to weight loss, it should be realized that the Nutrition Facts panel has a total error in calories and nutrients. Also, we tend to eat more calories than processed foods that are engineered to "crave-worthy." That is, we eat more when food containing high levels of fat, sugar, and salt. unprocessed foods tend to highlight only one flavor and if the crops, are also a good source of fiber and water. All these factors affect the satisfaction and calorie intake.

processed foods low in fiber and almost 100% digestible also affect which microbes that set up shop in our intestines. our gut bacteria affects how our body handles sugars and fats we consume, and may affect the number of calories we absorb.

Nutritional information for foods that are not processed or minimally processed (eg, fruits, vegetables, grains, nuts/seeds, oil, meat plain, fish, poultry, eggs, milk, cheese, etc.) derived from the USDA Reference standard Food Composition Database. USDA test multiple samples of each type of food arrived on average nutrient content. I believe the calorie and nutritional data to a minimum and unprocessed food is so much more than I did for processing or food restaurant chain.

3. Consume Fewer Beverage Calories

People are often surprised at how many calories they drink after they began to keep track of their intake. Unfortunately, the calorie drinks seem not to charge us - we do not compensate by eating fewer calories of food. Instead, we just piggyback calorie drinks to calorie food with the end result be much higher calorie intake overall.

Most of us know that regular soda can add a lot of calories for a meal or snack. But there are many drinks that add calories load is great for our food. Be sure to read food labels - many drinks containing added sugar in various forms.

Here is a short list of high calorie beverages:

  • Alcoholic drinks
  • Sweetened teas
  • Sweetened coffee drinks
  • Coconut water
  • Chai & espresso drinks made with syrup and cream
  • Creamers - adds up with multiple drinks a day
  • Energy Drinks
  • Juice - 100% juice or juice drinks
  • Smoothies
  • Soda/Pop
How to milk? nonfat milk has 80 calories per cup, while milk has 150 calories per cup. Milk also has water, protein, vitamins, and minerals. Apparently, regular consumption of skim milk or whole does not appear to be related to weight gain over time. And to be clear, we are talking about regular milk consumption, not flavored dairy products.

Third habits can sabotage a person's ability to lose weight because they usually promote a higher calorie intake. Although there are other factors that can affect body weight, work on these three habits will go a long way in helping you lower your calorie intake while also encouraging the consumption of healthy foods and beverages.

 

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