- Not eating breakfast
A healthy breakfast wakes up your brain and body and helps you eat balanced throughout the day
- Not eating frequently
Eating small, frequent meals during the day increases your metabolism, increases energy levels and holds off hunger- helping you make healthy meal selections.
- Eating too fast
It takes your brain 20-30 minutes to realize your stomach is full. If you eat too fast, you will over eat. Make each meal last at least 30 minutes.
- Eating too much
Obliviously, food portions are way too large which can lead to obesity. Do you know that a serving of rice is only 1/3 cup and a serving of baked potato is 3 ounces?
- Eating too little/overtraining
Many everyday exercisers, especially women, do not eat enough calories for the amount of exercise they are doing. Less is not always more. Your body can kick into fat production to protect you if calories are scarce. It is important to determine the food you should consume a day to support muscle growth and fat loss.
- Misreading carbohydrates
Whole wheat carbs and white carbs usually contain the same amount of calories. People often assume that if it is "healthier" it is calorie free. Not true! You do not get extra portions of brown rice because it is healthier for you.
- Eating too little protein
Protein keeps you feeling fuller longer. Make sure to add lean protein to each meal.
- Not exercising
To keep weight off and increase metabolism, daily exercise is a must. Aim for 30-45 minutes of exercise most days a week.
- Not drinking enough water
Ideally you should drink half your body weight in pure water ounces/day. Ex: 120 pounds = 60 ounces of pure water/day
- Fad dieting/ Quick fixes
Quick fixes are just that, they are temporary. To keep weight off for the long haul, the diet must be balanced and individualized for you.