5 eating mistakes that keep you from losing weight

The following eating habits can derail your weight loss goals more than you realize.

Eating too much nutritious food

It is good to eat nutritious foods. However, nutritionists recommend measuring portions so you don't get too many calories.

Count the calories in nutritious foods before you consume them.

"Although foods like nuts, nut butters, hummus (a sauce) and avocados are all nutrient-dense foods , " says expert Amy Goodson, author of "The Sports Nutrition Playbook." great for you, but all of them contain healthy fats and contain more calories than other carbohydrates or proteins.

Many people who want to lose weight think "these foods are good for me so it doesn't matter how much I eat", but this is not true. Portion size is a key factor when trying to lose weight, so count nuts and measure peanut butter and hummus before you consume them."

Not eating enough protein

Eating enough protein during the day is essential for your overall health, especially if you want to lose weight or manage your current weight loss.

Dietitian Courtney D'Angelo says: " Protein is essential for weight loss because it helps lose fat and build lean muscle, but unfortunately, many people are eating protein-deficient meals because they think protein can can make them fat."

"My recommendations for protein sources are chicken breast, turkey burger, chicken sausage, fish or pork tenderloin. Chances are, after eating enough protein, you'll be less," says D'Angelo. eating unhealthy junk food or side dishes that are high in calories, sugar, processed grains…”.

Cooking with too much oil

The type of oil you use can have a silent impact on your weight loss goals.

"Oil is one of the ingredients that makes food's calorie density increase dramatically and quickly," says expert Trista Best.

So, reduce your cooking oil consumption by measuring how much oil you want to use. It makes a huge difference if you buy an oil spray to use instead of pouring the oil out of the bottle.

Cooking without any oils is also an option. "For example, when sautéing vegetables, it's not uncommon to add extra virgin olive oil or butter to start the process," says Best. make your nutritious food boring."

Overeating

Sometimes you just need a piece of cake or a few chips to keep hunger at bay during weight loss, but the reality is that many people overeat and end up overeating to make up for the calorie deficit that they have. created during the week.

Expert Goodson says: "Eating is eating some of the things you want, but not all of the things you've ever wanted. Stick to the 80/20 rule: 80% of the time focus on sticking to your plan and spending your money. Consume whole grains, lean protein, dairy, healthy fats, fruits and vegetables and 20% of the time allow for more high-calorie foods that may not fit into your daily eating plan. your day".

Add unhealthy seasoning

"Sometimes, we add our favorite spices to our dishes to enhance the flavor, but often adding certain spices can be a fatal mistake," says expert D'Angelo. you can't lose weight".

For example, adding syrup to your pancakes in the morning may make you more appetizing, but that added sugar will make your body crave more sugar. Other examples include adding barbecue sauce or ketchup to lunch or dinner, pouring some "low-fat" dressing into your salad, adding mayonnaise to a sandwich, or teriyaki sauce with chicken.

This doesn't mean you can't use seasonings anymore, but finding some healthier alternatives to your regular choices, or simply using those seasonings for less than a week. A little bit at a time can make a significant difference in your weight loss goals.