Good Lifestyle

If you have made your best efforts to direct a healthy lifestyle But still find that it is difficult to lose or maintain weight, you are not alone. This is a common reason why people throw their hands and completely abandon their health routines. Usually, when this happens, it is because we have received a lot of mixed messages on "healthy" habits. These distract and harm the relatively simple practices which will almost always lead to weight loss - things like eating smaller portions, avoiding pre -sub -compliance articles in favor of whole foods, emphasizing nutrition based on plants and development.

But what exactly are the "healthy" habits that have derailed our health and weight loss goals? Read the rest to learn the 11 errors you make that sabotage your hard work and make you gain weight.

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Although smoothies and juices made with plant -based ingredients can be a healthy addition to your diet, it is important not to do too much if you hope to lose weight.

"The juice can lead to a higher intake of natural sugars found in the fruits, potentially rotate blood sugar and trigger hunger and the desires of more sweet foods", explains Lisa Richards , nutritionist and author of The candida . "Large juice volumes can provide a concentrated source of calories, and people can underestimate the calorie content of their drinks."

Richards adds that when the fruits and vegetables are juice, they also lose their fiber content, which is essential to promote satiety and slow down the digestion of sugars. "Consequently, the juice does not have the filling effect of whole foods, which makes more calories consume without feeling full," she says Better life.

Healthy and unsaturated fats are an essential part of a balanced diet, causing lower disease levels and often helping to lose weight. However, it is always possible to gain weight of the surface of these items if you eat them in large quantities or portions.

"While fats like avocados, nuts and olive oil are nutritious, they are dense in calories," said Daniel "Bokey" Castillo , an approved personal coach, nutritionist and founder of Bokey adjustment . "Consume them excessively, even if they are healthy fats, can contribute to weight gain if you do not count additional calories."

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Another error that people make when you try to lose weight is to snack too often foods rich in nutrients. Although you can make nutritional choice, you might always be too common.

"The snacks on the fruit, the yogurt or the nuts throughout the day can be healthy, but this can also cause weight gain if you are not aware of the size of the portions. The grazing on rich snacks In nutrients can add up in calories, "explains Castillo.

Whether your goal is to lose weight or improve your health thanks to a diet, one of the best things you can do is avoid prepackaged foods. This includes prepackaged articles which are presented as "low in fat" or those who claim to be adapted to the diet.

"Pré-Emballées with low fat or food content often contains added sugars or artificial ingredients to compensate for the reduced fat content," explains Castillo. "The consumption of these excess products can lead to an increase in calorie intake and a potential weight gain."

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If you maintain an unhealthy diet, no amount of exercise will compensate for this damage, says Castillo. "Regular exercise is crucial for overall health, but some people overestimate the number of calories burned during training. If you do not adjust your diet accordingly, excessive exercise can cause an increase in appetite and overeating , Animate your weight loss efforts, "he explains.

CONTINE MOODY , RD, CSSD, LD, a sports dietitian and a contributor to Garage gymnasium opinion , should that this "healthy" habit frequently leads to weight gain. "You cannot exercise too much of the diet discharges. This is because exercise is not the main engine of the calorie burns and weight loss," she said.

Fashionable diets can temporarily help you lose weight, but the vast majority of them fail to provide long -term health or sustained weight loss.

"Research has repeatedly shown us that when people follow fashionable diets, they tend not to stick to the long -term diet and gain weight," said Michelle Saari , MSC, RD, specialist in health and nutrition at Health channel . "My best advice for someone who tries to lose weight in a healthy and long -term way is to find foods that you like and that you do the exercise you love and that you can do in a coherent way . Build your meals around proteins, healthy fats and fibers, and you will be full longer, which can help weight loss. "

Saari recommends evaluating a new health plan with the future in mind: "Ask yourself:" Do I see myself doing this in 10 years? In one year? "If the answer is no, then maybe you have to make some adjustments."

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Moody underlines that a common red flag of fashionable diets is that they seek to eliminate whole food groups from your diet. Although this strategy can work in the short term, she says that she can finally turn against him, causing weight gain.

"The reason why the elimination of food groups is a wrong weight loss strategy is that it is not a lasting way of eating. If you like carbohydrates and you are only ready to cut them from your diet To achieve a weight lens, the weight is very likely to come back immediately when you start eating carbohydrates again. It is not because carbohydrates cause weight gain, it is because the diet does not have you Not learned to balance your meals and control your portions, which actually leads to weight loss, "she explains.

Training can help you maintain a healthy weight, but you could undermine the advantages if you have to sacrifice sleep to find time for this.

"I understand, there are only so many hours during the day, especially for occupied professionals," explains Moody. "However, depriving yourself of two to three hours of sleep in order to sneak in your gym sessions is not the solution either. It is because studies have shown that people who always have less than seven hours of sleep weigh more on average. "

Moody explains that this is likely because sleep deprivation increases the levels of your hunger hormone, the Ghrelin, which makes you eat too much during the hours of watch. "Sleeping too little also increases cortisol, your stress hormone and the more cortisol you have in your system, the more fat your body, which makes it much more difficult to burn even with a reasonable diet and exercise program" , she remarks.

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Many people think that it is healthy to compensate for the diet slips by limiting the next day. However, Joanna Wen , health coach and founder of Spices and green , says that rather than successfully balance your error, it can prepare you for an unhealthy Yo-Yo diet scheme.

"This can lead to a binging and restriction cycle, which can ultimately lead to weight gain," she said.

Although you can certainly lose weight on a vegan diet, experts say that vegan versions of junk food are often just that. AE0FCC31AE342FD3A1346EBB1F342FCB

Moody admits that "incredible things happen in the world of food science" and many vegan options deserve to be explored. However, you must stop for "vegan" in "healthy". All prepackaged foods should be considered with a good dose of nutritional control before adding it to your daily food routine.

The Diet Soda may seem like a healthier alternative to pop pop, but experts say that these drinks can really trigger the desires of more sweet flavors. Although dietary sodas are calories, this can ultimately lead to overeating throughout the day.

"Some research suggests that your brain reacts to artificial sweeteners Just like this makes sweet candies, "said Cleveland Clinic." Inges them frequently can increase your desire for high calorie foods, putting you a higher risk of weight gain. ""

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Best Life offers the most up -to -date information for high -level experts, new research and health agencies, but our content is not supposed to replace professional advice. Regarding the health issues you have, always consult your health care provider directly.