Nutrition and Fitness with Randa
1Oct/150

Mistake #3: 7 Mistakes People Make When Trying to Lose Weight

Beverages can be nourishing and healthy without breaking the calorie bank!

#3   Not Counting Beverage Calories

For some reason, people forget that beverage calories count. Or maybe we just turn a blind eye! Either way, it is important to remember that beverage calories are inherently less satisfying, so they don’t curb hunger. That 100-calorie beverage you sip at each meal (juice, milk, wine, soda) does little to satiate your appetite.

If you drink three or four 100-calorie beverages each day, you’ve increased your calorie load with less satisfaction than something you chew – not a good trade-off when you could have enjoyed two snacks consisting of real food instead. Stick to zero calorie beverages like water, coffee, and tea.

If you aren't ready to resort to water and tea, here are some healthy drink ideas to keep you hydrated and nourished.

And a couple healthy tips for alcohol drinkers:

*If you’d rather cut back than cut out alcohol, order drinks that will help you take in less alcohol per volume, like a wine spritzer instead of a glass of wine.

*Use watered down frozen, unsweetened fruit to create a cocktail base, spruced up with antioxidant rich add-ins like fresh grated ginger. A favorite combo is strawberries with sprigs of fresh mint.

You may want to educate yourself on the best and worst booze to drink for if you are trying to lose weight!

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30Sep/150

Mistake #2: 7 Mistakes People Make When Trying To Lose Weight

To vend or not to vend?

#2: Misjudging the Size of Snacks   

There’s nothing wrong with snacking, as long as you keep your snacks snack-sized.

In fact, eating 5-6 times a day is a sure-fire way to keep your blood sugar levels stabilized and cravings at bay. This is foundation for the meal plan I use with clients and a healthy habit that continues through weight loss into maintenance.

As registered dietician Keri Gans points out, some people turn snacks into a mini-meal by losing track of how much they’re eating. As a rule of thumb, snacks should be less than 200 calories.

Keep it balanced too. The best snacks are a combination of high-fiber carbs, protein and a small amount of healthy fat, for example, an apple with peanut butter or string cheese, or veggies and hummus. Plan balanced snacks ahead of time so you aren’t at the mercy of a vending machine or snacks in the office break room, or so you skip them all together!

Here are some 100 calorie healthy fueling (snack) ideas:

  • 3 oz. mixed nuts
  • 1/2 cup edamame
  • 3 celery sticks with 1/2 tsp natural peanut or almond butter
  • Yogurt with 1/4 cup berries
  • 1 square 70% or higher dark chocolate with 5 almonds

 

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29Sep/150

7 Mistakes People Make When Trying To Lose Weight

Eggs for breakfast = staying power!

No ever said losing weight is easy. Shedding those extra pounds of body fat requires food choice changes along with an increase in activity and movement – and small lifestyle changes add up, and over time make a big difference. It isn't necessary to drastically overhaul your lifestyle all at once to try to lose weight quickly. It’s more achievable and sustainable when you make incremental changes. Even with the best intentions, many people do things that work against them when trying to lose weight.

There are 7 seven common mistakes people make when trying to lose weight - here is #1:

# 1    Not Eating Enough Protein with Breakfast          

What’s your go-to breakfast? Hopefully, it’s not a bagel, croissant or a high-carb cereal. Protein is what should be on the menu first thing in the morning. Research clearly shows protein is the most satiating macronutrient and more likely to tame your appetite than carbs or fat. That means less nibbling later in the morning.

One study showed participants who started the day with eggs rather than an equal caloric quantity of bagel at least 5 days a week lost more weight. Eggs top the list of high-quality sources of protein, meaning your body easily can put it to good use building lean body mass and doing other things like supporting your immune system. Plus, when you wake up to a breakfast of eggs you’ll have better blood sugar control and fewer cravings.

Adapted from Cathe Friedrich 

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