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7 nutritional traps that block your diet

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Fett makes you fat, healthy Snacks How do dates, avocado and nuts make you slim? If such thoughts sound familiar to you, we are sorry to disappoint you. In one Diet it mostly depends on yours Calorie balance to which through high-calorie foods like juice, dried fruit and sushi drowned in sauces quickly skyrocket. If you regularly eat more than you consume – regardless of whether it is supposedly “healthy” or “unhealthy” food – you will gain weight. About classic Nutrition traps and errors in diet we will clarify for you in this article.

How does losing weight work? Calorie consumption, calorie surplus and calorie deficit

You want to lose weight, but somehow it doesn’t work properly? In order to successfully lose fat and reduce your weight, you should first do a few Basics know: Um body fat To reduce weight (unfortunately, this usually involves losing a bit of muscle mass) and to lose weight, you have to do it Calorie deficit create. A Calorie deficit arises when your Calorie consumption (basic metabolic rate and performance or work turnover) is higher than yours calorie intake. Your body then taps into your fat reserves and you lose weight. To lose weight, you should use your Calorie requirements know. The basal metabolic rate can be determined in our club using an in-body analysis. The performance turnover is then calculated by the trainer, for example using PAL values! With a fitness tracker or an app you get a good initial indication of whether your diet is in a deficit.

This is how you create a calorie deficit

A Calorie deficit You can do this in several ways: On the one hand, you save Calories Of course, simply by reducing your calorie intake. Danger: That doesn’t necessarily mean that you eat less. There are many volumetricdiet-friendly foods such as vegetables, salads, and lean protein sources that you can eat plenty of without going into excess.

Another factor that helps you… Lose weight helps, is Sport. Strength training builds you Muscles and you will burn more calories in the long term through an increased Basal metabolic rate. Cardio training can also help you to burn additional calories.

If you want to lose weight and just can’t do it, your calorie deficit is probably wrong, meaning you’re consuming more calories than you burn. We will tell you what reasons this can have in the following 7 Nutrition traps.

7 nutritional traps that block your diet

1. Your calorie deficit is too high

The higher your Calorie deficit is the better? This calculation doesn’t add up. To lose weight, you should rather have one moderate calorie deficit choose, otherwise you will lose valuable muscles and disrupt hormone metabolism, food cravings and chronic illnesses such as one Hypothyroidism are pre-programmed. In addition, a diet is much easier to stick to if your… Moderate calorie deficit is. There is a moderate deficit 300 to 500 calories. If you still choose a larger deficit, you should be careful not to go below your basal metabolic rate. You should have a deficit of more than 500 calories a day, if only for a short time. You shouldn’t consume fewer than 1,200 to 1,500 calories in a diet. The most important thing here is to keep an eye on your calories in your weekly balance!

2. Your cheat day wipes out your deficit

Six days a week you stick to every diet rule meticulously, you track calories, do sports – and then on Sunday you’re done Cheat Day at? Maybe this is the problem why you’re not losing weight. Many people overdo it on theirs Cheat Day too much and it can happen that you make up for a whole week’s deficit in just one day. Around one kilo of fat To lose weight, you have to 7,000 additional calories burn. If you save 1,800 calories over the week due to a deficit (that would be 300 calories per day), but then you really let it rip on cheat day and eat everything from pizza to ice cream to kebab that you otherwise avoid, your bill will go to waste Don’t end up.

For some people a Cheat Day Make sense and motivate. But do you notice that you’re looking forward to your cheat day 6 days a week and your… Cheat Day If it really gets out of hand, you should consider whether you actually want to stick with the cheat day. Maybe treating yourself to something small on a regular basis works better for you.

3. You drink too many calories

Do you keep a close eye on what you eat? …and what about them drinks? Many people underestimate the calorie content of drinks such as coffee drinks, juices, smoothies and, last but not least, alcohol. These can add up to a lot and sometimes have as many calories as one small meal contain. That’s how it can be Cappuccino Depending on the size and milk variant at a well-known American coffee shop 😉 bring it to 110 to 180 calories, add caramel syrup in caramel macchiato or cream on your Frappuccino, it’s just that 200 or more calories. The supposedly healthy juices and smoothies are also tricky: both give you lots of calories without filling you up. 100 ml of orange juice has about the same number of calories as a cola (approx. 40 / 100 ml) and smoothies also usually contain a lot of fructose, which leads to your blood sugar level only shoots up. Liquid calories in the form of alcohol have another disadvantage: they keep the liver busy and ensure that it breaks down the alcohol instead of burning fat and carbohydrates. In a diet you should therefore eat your calories and not drink them.

4. You avoid fat – and thus ruin your hormone metabolism

“Fat makes you fat” – the myth of the 90s unfortunately still persists among some people. It is true that Fat has more calories than other macronutrients (1 gram has 9 calories, 1 gram of protein and 1 gram of carbohydrates only have 4 calories), but it doesn’t necessarily make you fat. Fat protects the organs, supports them Hormone production and lowers levels of stress hormones such as cortisol. Around 20 percent of your daily calorie consumption should come from healthy fats, such as nuts, Avocado, Fisch and vegetable oils exist so that your body continues to function well. We will explain the difference between healthy and unhealthy fats in this article.

5. You eat too many “healthy snacks”

You live healthy and you also help Snacks preferably with nuts, dried fruit and the like? Unfortunately, in the end, these are the only things that count Calories. Because fat has a whopping 9 calories instead of just 4 per gram, you only eat one Handful of nuts Even in very small quantities you get plenty of calories. Dried fruit also contains a high number of calories; Since water has been removed from the former fruit, dried fruit has less volume than fresh fruit and instead has more sugar. So that you don’t break your calorie count when snacking, keep an eye on the calories and, if in doubt, opt for vegetables such as carrot sticks, kohlrabi or cucumber. These contain a variety of healthy nutrients and minerals and due to their high water content, vegetables are also filling – perfect!

6. You underestimate sauces

A real Nutrition trap are sauces. These often contain high-calorie ingredients like mayonnaise, oil and sugar, which cause some salads or your sushi platter to become a calorie bomb. Dressing classics such as American dressings (240 kcal / 100 g) and French dressing (21o kcal / 100 g) pack a punch. You should avoid these in a diet, or at least order them separately. When buying ready-made sauces, ketchup, etc., it also helps to look at the nutritional table on the bottle and compare them before purchasing.

Right now in the Grilling season can be through the Avoid sauces save a lot of calories. Sauces are often a matter of getting used to. Just try eating it plain or steamed. You will be surprised at what a great taste most foods have.

7. Don’t overdo it!

The last and probably worst trap: perfectionism. If you are too strict with yourself, there is a greater risk that you will throw in the towel in resignation after a few weeks of ambition. With too much Stress The body also releases cortisol, which prevents you from losing weight. So don’t try to do everything perfectly at once start with what is easiest for you and try to establish the rules in the long term. Losing weight is not a sprint, but in the best case scenario it involves a permanent change in your lifestyle. At PRIME TIME fitness, we take time for you and discuss together which goals are realistic for you and what measures you can take to achieve them in the long term. Feel free to contact us about this.

Conclusion

If you want to lose weight, you have to Calorie deficit produce in which less Calories taken up as burned. If you’re just not losing weight despite dieting and getting enough exercise, it’s possible that you’ve fallen into one of the nutritional traps listed, which means your deficit isn’t as high as you might think. For example, it’s possible that you drink juices and coffee specialties too often, that you drown your salad in sauce, or that you generally put too much stress on your diet.

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