1) Wrong idea of the required calorie content of the day
If you practically do not walk, but use a car and prefer the elevator to walking up the stairs, then two or three workouts in the gym for 1 hour will not allow you to increase your diet. Below are the daily calorie intake for men and women:
Men – 1700 calories a day
Women – 1500 calories per day
· When performing a small physical activity, men – 2300, women – 2000 calories.
2) Frequent “biting”
One cake or cookie with coffee while talking to a colleague, plus 100 calories at once. So every day for a few additional, invisible calories and in a year, perhaps, add extra weight – about 5 kg per year.
3) Eating in front of the TV or computer
Eat in privacy with yourself or family / friends. Food eaten mechanically in front of the TV or computer is not deliberate.
4) Food on the run
Remember to eat slowly, chewing food thoroughly.
5) eating without appetite
You need to listen to your body, and eat only when your body sends signals. If it does not signal readiness to eat, then you should not run to food yet. Ask yourself if you want to eat an apple or a pear – if not, then you are not hungry and you should keep yourself busy so as not to pounce on cookies and candies from idleness.
6) overeating
When food no longer brings joy and pleasure, it means that this is a signal to complete the meal. The first bites of food bring a feeling of warmth and satiety, as soon as it disappears – it’s time to stop.
7) Noj mov rau cov neeg hauv tsev neeg lossis tsis paub yuav hla ib feem ntxiv
Learn to say no. It will be difficult at first, since you do not want to throw out leftover food or offend your hospitable hosts with disrespect. But here it is worth thinking about yourself and coming to the conclusion which is more important: the opinion of others or your own.
8) Skipping meals
Eat 3 times a day (excellent 5 times). Even if you missed one meal, do not increase your follow-up intake by the calorie content of the missed intake. If you do not have enough time for trips to supermarkets and the subsequent preparation of food for breakfast, lunch and dinner, then you can use the constructor KEV TOM NTEJ.
9) cheating on low-calorie and low-fat foods
It is often thought that you can eat a lot more fat-free foods than regular ones. This is wrong! It is better to eat a moderate serving of a regular meal than two / three / four times the amount of low fat.
10) Night meals
The body also wants to rest. The last meal should be 2-3 hours before bedtime. If you still want to eat, then in 1 hour eat something light: a salad or a glass of fermented milk product. Remember that in the morning you need to wake up hungry, and happily have breakfast and gain strength for the whole day.