Top 6 nutritional mistakes that you can fix quickly
Words by Nathan Irvine | Dr. Michael Ryan IAT, Psy.D. Clinical Trichologist and certified dietetics
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We can all be guilty of making the wrong decisions when it comes to healthy nutrition. It can lead to a downward spiral that is capable of leaving us feeling lethargic, moody and, importantly, overweight. But recognising mistakes and making small adjustments can get you on the right path again.
To help you out, we spoke to certified dietetics practitioner Dr. Michael Ryan from Dubai's Bloom Aesthetic and Laser Clinic. Here are some common mistakes that we all seem to make...
When you eat so few calories, you train your metabolism to slow down. Once the diet is over, you have a body that burns calories more slowly, and you usually regain the weight.
Full-fat milk, cheese, and even ice cream are missed out by lots of people that are trying to control their weight, but missing out on dairy foods can be counterproductive. The body burns more fat when it gets enough calcium and produces more fat when it's calcium-deprived. Calcium supplements do not appear to have the same benefits. Stick to non-fat or low-fat dairy options.
While mindless snacking can increase your waistline, thoughtful snacking can do the opposite. People who eat several small meals and snacks per day are more likely to control hunger and lose weight. Snacking also helps keep your metabolism in high gear, especially if they're protein-rich. Having a few nuts is a good, high-protein choice as research shows people who snack on them tend to be slimmer than those who don't.
People often wait until they're ravenous to eat. Unfortunately, this approach puts you in a "feast or famine" mindset, going into a meal so hungry and leaving so full. Find that balance, noticing when you experience gentle feelings of hunger. As for what "gentle hunger" feels like, it can vary. Some people feel weak or have a slight headache, others feel a kind of emptiness in their stomachs. The goal is to catch it long before you feel like you are desperate to eat.
This may lead to unplanned, unhealthy snacking at work and eating a super-sized portion at lunch. Breakfasts that are high in protein and fibre can curb hunger throughout the day. Studies show people who eat breakfast every morning are more likely to maintain a healthy weight.
This is one of the simplest diet mistakes to fix. Water is essential for burning calories. If you let yourself get dehydrated, your metabolism drags, and that means slower weight loss. So add a glass of water to every meal and snack.
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