How To Reduce Weight – 8 Crucial Reasons Why You Can’t Lose Weight
Do you ask yourself each day why you can’t lose weight? It doesn’t matter whether you’re skimping on produce, overloading on fat or forgetting to keep track of calories, you can shun the pitfalls that are making or keeping you overweight.
Here are eight facts why you can’t shed those surplus pounds (or are mysteriously gaining weight), along with some straightforward solutions.
Truth 1: We’re absent-minded about serving size.
Fast food places have nothing on the food we gobble that informs how much we are really ingesting. Research prove Americans often con themselves when it comes to admitting how much they eat, especially high-fat foods and snacks.
Reason 2: We consume way too much fat.
Just one-third of Americans limit their fat intake to a good for your health 30 percent of daily calories. A large amount of us get all we need daily (about 67 grams) just from added fats like margarine, salad oils, butter and those needed in cooking. Any other fat we dine on (ice cream, meat, cheese) is extra – and likely to embellish our butts, hips and thighs.
In addition, studies indicates that the more fat we have, the less likely we are to get adequate amounts of produce, whole grains, fish, nonfat milk, and vitamins C and A, folic acid and fiber — which also can be a factor to being overweight.
Truth 3: We never or rarely consume breakfast.
Studies shows that 25 percent of Americans pass over breakfast to reduce calories and lose weight; unfortunately, most of them gain pounds because they more than make up the fat and calories later in the day. Studies confirm that people who rise and shine to a breakfast of whole-grain cereal, cooked grains or pancakes lose more weight and keep it off better than those who don’t eat any breakfast at all. Skipping the first meal of the day also contributes to “brain fog.” Eat something first thing, and you’ll not only remain alert but defend against the siren call of the vending machines.
Reason 4: We fill up on french fries more readily than wholesome produce.
Unfortunately, most Americans go for the worst possible vegetable choice: french fries, a nutritional dud drenched in unhealthy saturated fat. Iceberg lettuce and apple juice, also common choices, are mostly water–and not very nutritious.
Studies prove the average American consumes just three servings of produce a day (and that includes two of the nutritional duds above)–or less than half of what we must have to stay full, lose weight and become healthy. Also, research shows we consume insignificant amounts of dark leafy greens (spinach, kale) and yellow veggies (squash, peppers), both of which are nutritional powerhouses.
Truth 5: We aren’t getting the “whole” picture.
A lot of Americans munch less than one serving a day of whole-grain products, which are laden with fiber, carbs, vitamins and minerals. In its place, we’re ingesting record amounts of processed refined grains that are stripped of fiber and nutrients and plumped up with added fat, sugar, salt, additives, etc. Studies confirm that white-flour foods like cakes, cookies and doughnuts are the fourth largest source of saturated fats in our diets.
Truth 6: We be sparing with on calcium and/or receive it from high-fat sources.
By now most people know it’s important to devour enough calcium to retain strong bones and foil any type of bone loss. But a slew of latest studies confirm that getting enough calcium also might help us lose weight.
Fact 7: We don’t know beans about legumes.
Legumes such as lentils, black-eyed peas, soybeans, chickpeas, kidney beans, navy beans, pinto beans and black beans are low fat, filling and chocked full with fiber, protein and carbs. They are a nutritional blessing, but many of us have only 3/4 cup of legumes a week compared to 58 ounces of red meat, chicken and fish.
Truth 8: We’re addicted to sugar.
Sugar intake has reached an all-time record, with the average American eating 158 pounds a year–or 34 teaspoons a day! Three-quarters of the extra sugar we devour is hidden in processed foods, including fruited yogurts, flavored oatmeal, granola bars and other health-food poseurs.
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Tags: Adequate Amounts, Brain Fog, Calories, can't lose weight, Folic Acid, Food Places, Gaining Weight, Hips And Thighs, How To Reduce Weight, Margarine, Nonfat Milk, Pancakes, Pitfalls, Reason 2, Salad Oils, Serving Size, Siren Call, Straightforward Solutions, Vending Machines, Whole Grain Cereal, Whole Grains
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