How To Reduce Weight – 8 Key Reasons Why You Can’t Lose Weight
Do you question 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 steer clear of the pitfalls that are making or keeping you overweight.
Here are eight truths why you can’t shed those excess pounds (or are inexplicably adding weight), along with some trouble-free solutions.
Reason 1: We’re absent-minded about serving size.
Fast food places have nothing on the food we consume that informs how much we are really consuming. Studies illustrate Americans often delude themselves when it comes to recalling how much they eat, especially high-fat foods and snacks.
Truth 2: We consume way too much fat.
Only one-third of Americans limit their fat intake to a healthy 30 percent of daily calories. Most of us get all we need daily (about 67 grams) just from additional fats like margarine, salad oils, butter and those used in cooking. Any other fat we eat (ice cream, meat, cheese) is additional – and likely to expand our behinds, hips and thighs.
In addition, research shows that the additional fat we devour, the less likely we are to get satisfactory amounts of produce, whole grains, fish, nonfat milk, and vitamins C and A, folic acid and fiber — which also can contribute to being overweight.
Reason 3: We don’t or rarely eat breakfast.
Studies shows that 25 percent of Americans omit breakfast to reduce calories and drop weight; sadly, most of them gain pounds because they more than make up the fat and calories later in the day. Studies demonstrate that people who rise and shine to a breakfast of whole-grain cereal, cooked grains or pancakes shed more weight and keep it off better than those who don’t have any breakfast at all. Omitting the first meal of the day also contributes to “brain fog.” Have something first thing, and you’ll not only keep focused but refuse to give in to the siren call of the vending machines.
Reason 4: We fill up on french fries sooner than healthful produce.
Sorry to say, most Americans go for the worst possible vegetable choice: french fries, a nutritional dud drenched in unhealthful saturated fat. Iceberg lettuce and apple juice, also frequent 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 remain full, lose weight and become well. Also, research indicates we eat slight 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.
Many Americans have less than one serving a day of whole-grain products, which are laden with fiber, carbs, vitamins and minerals. Instead, 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 prove that white-flour foods like cakes, cookies and doughnuts are the fourth largest source of saturated fats in our diets.
Truth 6: We hold back on on calcium and/or receive it from high-fat sources.
By now most people understand it’s essential to consume adequate calcium to preserve strong bones and avoid any type of bone loss. But a lot of current studies prove that getting enough calcium also may help us lose weight.
Truth 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, satisfying and loaded with fiber, protein and carbs. They are a nutritional godsend, but the majority of us have only 3/4 cup of legumes a week compared to 58 ounces of red meat, chicken and fish.
Reason 8: We’re addicted to sugar.
Sugar ingestion has reached an all-time high, with the average American consuming 158 pounds a year–or 34 teaspoons a day! Three-quarters of the additional sugar we eat is hidden in processed foods, counting fruited yogurts, flavored oatmeal, granola bars and other health-food poseurs.
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