Dieting is not an easy process. You need to motivate and convince yourself to start and then be consistent. Then you need to get your formula right. If you don’t do this well you may end up sabotaging your progress. There are a lot of do’s and don’ts and you need to adequately informed.
Spending time on the scale
When you are on a diet, your hopes of shedding weight consumes you. So you always step on the scale to see how you are faring. Hoping that the needle sits away nicely. Here’s the thing — muscle has a much greater density, therefore it takes up less volume than an equal mass of fat and this is deceiving. You might be losing your fat from your dieting efforts, but if you are also weight training or exercising, then you might, in fact, hover around the same weight, maybe even increase in pounds. Not to worry, though because muscle weighs more than fat so this weight might be deceiving to the eyes.
Removing fat from your diet
Only its name FAT spells doom. The mistake we make however is eliminating it entirely from our diet. Fat is a great contributor to making our skin soft, providing essential fatty acids, acting as an energising fuel source, and mainly acts as a source to help you absorb vitamins A, D, E and K, which are essential for your nervous system. What you should look for are Monounsaturated and Polyunsaturated Fats. These types of fats raise good HDL cholesterol, lower bad LDL cholesterol and protect against the buildup of plaque in your arteries. any type of fat — good or bad — packs more than twice the calories of carbohydrate and protein. But the key here is moderation.
Whole wheat is the holy grail
Once we start becoming health conscious, most people think that wheat is favourable healthy. We all know that refined grains like white bread are digested fairly quick, due to this quick digestion, it basically causes a spike in blood sugar. Although whole wheat is considered as a healthy alternative to its high fibre content, the problem is that it is usually mixed well in with the fine flour, which unfortunately leads to rapid spikes in blood sugar as well.
Breakfast should consist of a delicious and nutrient filled meal. Eating earlier in the day will keep you from starving later in the day. Among other things, when you skip breakfast.
All fruits are equal
Fruits are great for dieting. We need to have a serving of 2-4 per day. But we need to have a good understanding of fruits to know what to take. Most fruits have a low glycemic index. The ones with a high index can cause a spike in blood sugar and eventually cause hunger hormonal imbalance and insulin resistance. Fruits like apples and oranges have a low glycemic, whereas bananas, watermelons and pineapples are high in the glycemic index.
Thinking sleep would make you gain weight
Sleep is very important and when it involves keep off extra pounds, there’s no exception. When you are catching up on night’s sleep, you affect your body’s production of leptin (a hormone responsible for notifying your body when it is full). In addition, levels of the hormone Ghrelin are increased when you are sleep deprived. The problem with this is that the increase in Ghrelin secretion can be held responsible for overeating. Therefore getting a night’s rest is imperative, let alone the energy levels you’ll begin to feel when you are all caught up. Not getting adequate sleep lowers levels of leptin while raising levels of ghrelin, which can cause overeating when you’re sleep-deprived.
Information is powerful. Moderation is key.