How to Conquer Bad Nutrition?
Why would you put bad fuel into a brand-New Porsche hoping that it would get you to A-B hassle free.
I use this reference with all my Clients who are embarking on a new fitness journey.
Many people think that the program is the most important aspect of training. Yes to a certain aspect but it’s the nutrition that we put in to our bodies to aid recover is the essential aspect.
In this Blog I will help to guide you through simple tricks to conquer your own bad nutrition habits that will get you better results and at a much quicker time scale.
Mindless Eating. Recent studies discovered that the larger the plate or bowl you eat from, the more you unknowingly consume. In one recent study that moviegoers given extra-large containers of stale popcorn still ate 45 percent more than those snacking on fresh popcorn out of smaller containers holding the same amount.
The Fix: Eat from smaller dishes. Try swapping out your large dinner plate for a salad plate, and never eat straight from a container or package.
Yes we have been all been there, creeping down the stairs because our mind is telling us that we need that extra bit of food to help me sleep.
The Fix: The diet take-away here? After dinner, teach yourself to think of the kitchen as being closed for the night, and brush your teeth — you’ll want to eat less with a newly cleaned mouth. If a craving hit, wait 10 minutes. If you’re still truly hungry, reach for something small like string cheese or a piece of fruit.
The Bad Habit: Endless Snacking
Here’s a bad habit many are guilty of: snacking round-the-clock, often on high-calorie foods that are full of empty carbs. Adults and now mainly kids are snacking more and more often on unhealthy junk food salty chips, soda, and candy.
The Fix: Keep only healthy snacks within reach, such as hummus, carrots and cucumber slices, air-popped popcorn, yogurt, and almonds. Don’t stock your desk or pantry with Crisps or cookies you know you can’t resist.
The Bad Habit: Skipping Breakfast
You know that breakfast really is the most important meal of the day, but with so many other tasks competing for your attention, you may decide you don’t have time to eat. When you skip meals, your metabolism begins to slow. Let me explain, breakfast gives you that boost of energy you need to take on your day. Without this fuel, chances are, you’ll just overeat later. A new study of Local schoolchildren found that those who skipping breakfast gained significantly more weight over a two-year period than those who ate a morning meal.
The Fix: Have ready healthy breakfast foods you can consume on the run. If you’re rushed, try easy items such as whole fruit, yogurt, homemade cereal bars, and smoothies.
The Bad Habit: Emotional Eating
You had a bad day at the office, and when you get home, you open the refrigerator and eat — not a good diet strategy. “You put food in your mouth as a coping mechanism. A number of studies confirm that emotions, both positive and negative, can cause people to eat more than they should, an easy weight-loss stumbling block.
The Fix: Find a new stress-buster. I believe “If you’re stressed out at work, when you get home, take a walk instead of eating or call a friend who will be empathetic,” I suggest. “You can vent and take some of the stress off your shoulders.” Choose any activity you like as long as it keeps you out of the kitchen.
The Bad Habit: Eating Too Quickly
Wolfing down your food, whether you’re snacking or eating a meal, doesn’t give your brain time to catch up with your stomach. Your brain doesn’t signal that you’re full until about 15 to 20 minutes after you’ve started eating. If you gulp down your meal in 10 minutes or less, you could end up eating way more than you need..
The Fix: To slow down your eating, physically put your fork down between bites, take smaller bites, and be sure to chew each bite thoroughly. Also, drinking water throughout your meal will help you slow down and feel fuller as you go.
The Bad Habit: Not Getting Enough Sleep
Could not getting enough sleep ruin your weight-loss efforts? Research found that men and women who slept five hours or less a night were more likely to gain weight than those who slept seven hours or more.
The Fix: Establish a routine for yourself, and try to go to bed and wake up at about the same times every day, even on weekends. Keep the bedroom dark and comfortable, and avoid TV or computers for at least an hour before bed. If you need extra motivation to shut off the lights early, remember that the better your sleep, the better the number when you step on the scale in the morning.
The Bad Habit: Entertaining yourself.
If you’re watching TV, sitting in front of a computer, or playing video games, it’s not only mindless snacking in front of the screen that you have to worry about. A new study found that teens who played video games for just one hour ate more the rest of the day, which resulted in weight gain. The researchers weren’t sure why playing video games caused the boys to eat more, but said it’s possible that sitting in front of a computer all day could have a similar effect on adults and lead to snacking.
The Fix: Take frequent breaks when you’re in front of the computer — get up and walk around the room or office every 15 to 30 minutes. When the workday or your favourite TV show ends, remember to carefully monitor what you consume to you don’t overstuff yourself.
The Bad Habit: Eating Junk Food
You know junk food doesn’t help your waistline, but the effect may be worse than you think. Several animal studies have found that rat’s brains find high-fat, high-sugar foods to be addictive — much like cocaine or heroine. Many studies found that eating comfort food actually triggers feelings of happiness in humans.
The Fix: The solution isn’t to eliminate your favourite indulgences from your diet — that will only make you crave them more. I believe the key to weight-loss success is to identify what you really want, and indulge in your favourite foods in moderation as special treats, not every day.