1. Excessive consumption of fat
Indeed, fatty foods taste better. Most peoples feel hard to limit fat consumption until 30% of the total required fat every day. Most peoples consume in accordance with the needs of body each day, even more. In fact, studies have shown that the more fat consumed, the less you absorb more nutrients. consequently, you overeat. Your weight also increased.
Solution:
Eat a baked potato instead of french fries or potato chips, for example. Or is it better to eat wheat bread than croissant. If you like to eat salad, use mayonnaise or low-fat salad dressing. Limit consumption of sugary foods rich in fat once a week. Read labels on foods carefully. And when you buy canned food, choose the fat content not more than 3 grams per 100 calories.
2. Rarely breakfast or never
You never breakfast because you want to lose weight? If yes, then you are wrong strategy. Breakfast can actually lose weight. Skipping breakfast is making the body's hunger. As a result, during lunch or afternoon greater your appetite. Will be even worse if you consume foods high in fat.
Solution:
Get have to breakfast every morning. Working with an empty stomach will make it difficult to concentrate. However, avoid sugary foods. These foods can make you feel full, but can make you drowsy. To control your appetite, choose a balanced breakfast with carbohydrate composition. The fiber-rich foods, like vegetables, fruits, and cereals, can stabilize blood sugar, so you feel full.
3. Never been recorded
Most people has assume not important effort to record every food they consume and when they eat. Both the amount of healthy foods, like vegetables and fruits, and far from healthy predicates.
Solution:
Keep a diet diary and make a record of your food daily. With a diet diary, you'll be more careful every time you want to eat a food. The diary will also help you find a situation that make you to overeat and lead you to consciously distinguish between real eating and eating because of lust.
4. Lack of fiber
Compared to eat fruits and eat vegetables, you might prefer to eat cake, pastries, and donuts were added fat, sugar, salt, and possibly additives. In fact, these foods derived from wheat flour is one source of fat.
Solution:
You can replace white bread, noodles, bread or cake with whole grain, cereal, or pasta. In order to taste more delicious, you can mix cereal with fresh fruit or whole grain bread with sliced chicken and vegetables. If you like snack, try to replace sugary snacks with fresh fruits.
5. Sugar addiction
Almost everyone likes sugar because it tastes sweet. That is why sugar was never absent from the dinner table or kitchen every household. The sweet taste is an important parameter that affects the level of consumer preferences for a product. Healthy foods such as yogurt and oatmeal also contains a variety of flavors was a lot of sugar.
Solution:
Do not get used to eat sweets as a dessert. Make snacks such as special meals only at the end of the week. Read food labels to restrict the list sugar as one of the main ingredient products. Reduce consumption of foods that claim to be a healthy food that actually contains a lot of sugar. Reduce or avoid soft drinks.
6. Eat less nuts and legumes
Legumes, such as soybeans, kidney beans, chickpeas, and lentils, are the types of foods that are low fat, filling, rich in fiber, protein, and carbohydrates. Likewise with nuts such as peanuts and cashews. These foods contain many nutrients that are very good for women. But, unfortunately, many who only consume beans in small quantities.
Solution:
Add portions of legumes and nuts. Do it gradually, for about a week, to allow the body to adjust to changes in the addition of fiber in your diet. If can’t to cook, you can buy the beans ready to eat. What is important, consider the levels of sodium, salt, and food processing methods. In order not to get bored, you can mix some variety of foods, for example, salad, soup, or pureed green beans.
7. Consumption of calcium
Surely you already know the importance of eating foods high in calcium to maintain healthy bones and prevent osteoporosis. Not only that, from a new study conducted by Creighton University Osteoporosis Research Center in Nebraska, the United States found that eating foods rich in calcium is most likely associated with a lower incidence of overweight by 70%. Unfortunately, there are many women who consume less calcium foods and beverages. Many have replaced it with a high-fat cheese and instead, the reason does not like.
Solution:
Drink at least two glasses of skim milk every day. That way, you have 'saved' your bones, as well as get a taste of delicious and appropriate nutrition and filling stomachs are low in calories, but, if you do not like (or can not) drink a milk, try soy milk fortified by calcium, salmon, low fat cheese. If you suffer from lactose intolerance, you can choose dairy products, lactose-free. Still not enough? Taking calcium supplements.
Diet
