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[Find the Best Diet for you.]
4. Overestimating calories burned. "We tend to reward ourselves with too many calories of food for the amount of calories we burned exercising," says Kahan. Suppose you go for a 30 minute jog. The University of Maryland Medical Center's "calories burned calculator" estimates a 150 pound person would burn about 370 calories. Eat a few cookies later that day and you've just canceled it out.
can, before they know it, add hundreds of calories to the day's total. Enjoy calorie rich healthy foods, dietitians urge, but ration them out: a quarter of an avocado on a salad or a small handful of almonds for a snack.
like fruit, juice, trail mix, and dips. It's particularly easy to go overboard here.
more.) You're going to have to recalibrate: Measure everything for a few days and work from recipes that calculate calories per serving or do it yourself. And be diligent about checking serving sizes. One sleeve of PopTarts, for example, is two servings. Also, be wary of seemingly innocent things Nike Air More Uptempo Black Green
2. Shunning shuteye. Some research has linked shorter sleep duration to a higher body mass index (a measure of body fat) and increased hunger and appetite. Additionally, if you're tired, you might be prone to grab a sugar laden treat for a midday boost, skip the gym, and have takeout for dinner to avoid cooking. It's a vicious cycle. Aim for seven or eight hours a night.
3. Underestimating calories eaten. Quick how many calories have you had today? No idea? Calorie ignorance is common and fueled by quite a few factors, dietitians say. First is a warped understanding of portion sizes. "People will tell me, 'Oh, I eat a half teaspoon of butter and I spread that on a piece of toast,' " says Ellen Liskov, a registered dietitian and nutrition specialist at Yale New Haven Hospital. "I don't think you can do that mechanically." (People typically use a tablespoon or Nike Air Uptempo Basketball Shoes
10 Things That Can Sabotage Your Weight Loss
So you've got your plot to drop the extra pounds. It certainly seems sensible: You're going to eat right, eat less, and exercise.
5. Feeding your thirst. If you're not sure whether you're hungry or thirsty, assume it's the latter. Drink a water or tea and see how you feel. Some research even suggests drinking two 8 ounce glasses of water before breakfast, lunch, and dinner may help you manage hunger and eat less.
1. Treating healthy foods as low calorie foods. So while whole grains, avocados, and nuts might be kind to your heart or cholesterol levels, dieters who binge on such foods Nike Uptempo Bpm For Sale
You might be right. While experts say weight loss can always be reduced to the simple "calories in, calories out" mantra meaning if you eat fewer calories than you burn, you'll lose weight a host of oft hidden saboteurs may be meddling with the balance. Here's a smattering of them:
6. The food environment. Commercials on TV hawk junk food. Billboards for fast food restaurants bombard you on the road. "We're in a society that really lends itself to eating a Nike Air Total Max Uptempo Black Green lot," says Kahan. Without addressing these saboteurs, he says, it's "almost overwhelmingly difficult" to lost weight. His solution: "Engineer your environment." At home, do a junk food purge. At work, avoid the treats in the kitchen and lobby your coworkers to hide the Hershey's Kisses and go on a healthy eating kick with you.
[13 Reasons Not to Skimp on Sleep]
Forgetfulness magnifies calorie ignorance. With all the to do's jammed into your brain, you probably don't want to add a food diary. Also, while a couple healthy snacks strategically spread throughout the day is a good hunger control tactic, Liskov warns of "random" snacking. You'll almost certainly lose track of all those calories.
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