There are times on your weight loss journey when progress comes to a halt. Maybe a few days or weeks without seeing movement on the scale, and it can be downright frustrating. After working with thousands of clients, I've noticed some trends that can cause this to stop losing weight. Here are 3 of these models.
1) eat more than you think you are.
Weight Watchers, Jenny Craig, services, and food systems that can not be denied and for them - they define for the average person the actual size of a "serving" is. Most of us underestimate the size of the food we eat (and therefore underestimate the number of calories you consume in one day).
Specifying in your head that the size of the stake or "party" food seems, we can better estimate (and, consequently, evaluate and calibrate) the amount of food we eat at each meal. Keep in mind, when it comes to losing weight, and you must take in fewer calories than you burn each day.
Good two golden rules:
A portion of meat (3 oz.) Is the size of a deck of cards.
Part of the carbohydrates (1 cup) of the size of a tennis ball.
Please do not forget to fill the non-starchy vegetables - they are full of nutrients, have very little impact on blood sugar and low in calories.
2) not eating enough in many cases.
It is a social custom to eat "three square meals a day." While this may make for social purposes, to lose weight, you want to aim for more frequent feedings., It is recommended to consume at least 5-6 small meals per day. way, your body gets the signal that food is abundant, and it is not necessary to conserve energy.
In addition, frequent feedings maximize your metabolism, your body is constantly busy, burning calories to digest the meal. By not allowing much time pass between meals, you can achieve stability in the levels of sugar in the blood, because he has not really had the opportunity to decline. Maintaining stable blood sugar, reduce your hunger levels and reduce the chances you will tend to overeat at the next meal.
3) choose to drink calories instead of eating them.
This is a very common problem among those trying to lose weight, and because of the abundance of "healthy" diet smoothies, protein concoctions, and weight loss shakes. There are two factors to keep in mind when relying on these liquid meal alternatives.
First, much of the liquid diet shakes on the market and all fruit juice and lots of sugar. This causes an immediate escalation of energy followed by a heavy fall due to the release of insulin to control hyperglycemia. This radical change in hormone levels in the blood (especially insulin) is something you want to avoid, both for reasons of health and weight loss.
Second, most of the weight loss of the fiber release. Fiber is one of the most valuable allies when you're dieting. They help you feel full, weakens and high levels of insulin, sugar when everything hits the bloodstream. Although it is not contain juice of the fruit pulp fiber, it has adopted a strategy of eating real fruit juice contained in the.
Finally, the amount of calories that can be concentrated in the earthquake or juice is much larger than the size of the equivalent of the actual food. And can juices 16 ounces up to 600 calories and will not fill you all so much! On the other hand, eating 600 calories of fruit to be much more than the typical person can manage in one sitting (at least, I personally do not know anyone who can eat more than 2 pounds of bananas in one sitting!).
Think about it, when you make changes to the main power, you want to make the most calories. Rather than write up, rather than drink something and be hungry again shortly after?
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