The Top 5 Nutrition Mistakes You May Be Making-
Isn’t losing weight simply a matter of being in the deficit of
calories out minus calories in? It seems
so simple and logical. Unfortunately,
weight loss takes a lot of discipline and intention. According to the Center of Disease Control
and Prevention approx. 40% of Americans are finding themselves obese with the
rate rising. We can avoid being a part
of this statistic by consistently avoiding 5 mistakes.
1-
Giving it
all back on the weekend: Does this
sound familiar? “Monday-Thursday I track
my calories and macros religiously, I drink water all day long, I work out
consistently and I leave sugar alone.”
The weekend rolls around and the story changes “I go out for pizza wash
it down with a few soda’s or beers, I sleep in so I skip my workouts. I hit a family BBQ and maybe go to a movie
snacking on popcorn and candy…and then it’s Monday morning and I am back where
I started or even up on the scale.”
I have found that if clients eat clean all
week they can usually still lose weight after “one” weekend indulgence…but not much
more than that. Stay consistent.
2- Exercising for Weight loss: “I ran for
2 miles this morning so I can eat what I want today”. We all know the benefits of exercise are
endless! My advice to clients is to
exercise with the intent of building and strengthening muscles, working on cardio
vascular endurance and cuing increased dopamine, serotonin and endorphins. Nutrition is for weight loss; exercise so that
you want to eat the right food. You
really can’t outrun your fork.
3-
Midnight
snacking: I estimate that 95% of my clients mention that they usually snack
on either Popcorn or Ice-cream before heading to bed or even in the middle of
the night. The American Journal of
Clinical Nutrition study suggests nighttime
eaters ate 12 percent more calories than those who ate
only throughout the day and International Journal of Obesity study found,
nighttime eaters participated in more binge-eating behaviors than those who
didn’t eat after dinner. Most dietitians
recommend not eating after 7:00-8:00 at night so that individuals have 2 or
more hours to digest food before going to sleep.
4- Miscalculating calories/macro nutrients: I am a huge fan of restaurants that are
transparent about their nutrition. I
have changed my mind on what to order several times at a restaurant based on
this information. Tracking can be
laborious, but helps us get a realistic idea of what we are consuming. Find an app you like and track your food for
a while. Popular apps include:
Myfitnesspal, Food, Fitbit, MyPlate, and even your KOLIfit app.
5-
Eating a
“healthy” bar: Most bars aren’t what
they claim to be. Often bars marketed as
“healthy” are full of hidden sugars and unwanted fat. I have found this especially
with food marketed to children. It is
important to understand food labels. When
I figure macro nutrient percentages on most protein bars it turns out they are
really “fat” bars or “sugar” bars. I know a protein bar is convenient; but I
always recommend eating a protein bar with something like mini carrots, sugar
snap peas or cucumbers.
Let KOLIfit help you with your nutrition and fitness goals,
we offer an array of options to help you achieve the results you’re looking
for.
Great advice. I'm guilty of many of the above. the protein bar that is easy to grab and eating snacks at night. I did however change my craving for a bowl of ice cream to sherbet or yogurt with fruit. With bad knees I exercise the best I can. What helps to cut down on inflammation so I will have less joint pain?
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