At times when you are losing weight progress will slow to a stop. Days
may go by without seeing any further reduction in weight. There are
certain patterns that can cause this stoppage in further weight loss.
Here as a matter of interest are 3 of those patterns.
1) You may be eating more than you think you are.
It is very easy to underestimate the amount we eat.Consequently we can
easily consume more calories in a day than we should. Most of us
underestimate the volume of food we eat (and consequently,
underestimate the number of calories we consume in a day). We need to
fix in our minds what a serving or “portion” of food
actually is, We need to make a better estimate of the quantity of food
we eat at every meal. It is absolutely essential, when it comes to
weight loss, to take in fewer calories than you use up every day. Here
Are Two Good Rules: A serving of meat ( about 3 oz.) is the same size
as a deck of playing cards. A serving of carbohydrates ( about 1 cup)
is roughly the size of a tennis ball.
We need to fill up on non starch vegetables which are very nutritious,
have little or no impact on blood sugar levels, and contain very few
calories.
2) Not Eating Often Enough.
It is commonly our custom to eat 3 big meals per day. This is alright
for most purposes, but for weight loss, we need to try more frequent
meals. A minimum of 5-6 smaller meals per day is recommended. This
gives your body a sign that food is in good supply, and the body has no
need to conserve it's energy supply. In addition to this, frequent
meals tend to maximize your body's metabolism. Your body is kept busy
constantly burning calories by digesting the food you consume. We
stabilize blood sugar levels by leaving shorter intervals between
meals. This minimises the feeling of hunger, thus decreasing the
possibility of overeating at the next meal.
3) Drinking Calories Rather Than Eating Them.
Unfortunately this is a very common problem among people who are trying
weight loss. There is an abundance of recipes for “healthy”
diet smoothies, protein drinks, and so called weight loss shakes. There
are two things to remember when relying on a liquid for meal
replacement. Firstly, a great many of the liquid diet shakes available
and all of the fruit smoothies contain large quantities of sugar. Sugar
brings about a fast surge in energy followed by a massive crash caused
by the release of insulin in the body to control the rise in blood
sugar. This huge shift in blood hormone levels ( and most particularly
of insulin levels) is to be avoided , both for the sake of health and
for weight loss reasons. Secondly, nearly all weight loss shakes have
absolutely no fiber in them.
Fiber is one your greatest allies when dieting. It really helps
you feel full and slows the rise in insulin levels caused by the sugar
entering your bloodstream. Some fruit smoothies will contain some fiber
from the fruit, but a much better idea is to eat the actual fruit and
forget the smoothie. Lastly, large quantities of calories can be loaded
into a shake or smoothie, far greater in fact than the equivalent
amount in actual food. A 12 oz fruit smoothie may contain as many as
450 calories, and will not fill you particularly well. On the other
hand, eating 450 calories in the form of fruit is actually much more
than an average person can consume in a single meal. When making major
dietary changes give it careful thought. You want to get the most out
of as few calories as possible. Isn't it better to fill up on solid
food, rather than to take a drink and be hungry again very soon.
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