If you’re someone who hasn’t been able to shed those extra pounds despite exercising and making a determination to be healthy, you may be making some common dietary mistakes that could be a reason for your growing waistline. Following fashionable diets, skipping your meals, and multitasking while eating won’t help in the long run if you want to maintain a healthy weight.
Even if you are relaxed about cooking and often opt for ready-made meals or processed foods are part of your snacking habits, there is no way you can expect a positive result in your weight loss. In fact, one can eventually develop nutritional deficiencies.
“Some of the reasons that overweight people develop nutritional deficiencies are – excessive consumption of processed or ready-to-eat foods, low-nutrient crash diets, poor storage of certain nutrients due to fat deposits, obesity-related inflammation, small intestinal bacterial overgrowth, etc.,” says Dr. Aparna Govil Bhasker, Laparoscopic and Bariatric Surgeon, Saifee Hospital, Apollo Spectra, Namaha and Currae Hospitals, Mumbai.
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Registered nutritionist Mariam Lakdawala talks about the most common nutritional mistakes people make:
Don’t cook meals from scratch
After a long day at work, one may be too tired to cook a meal from scratch and be tempted to opt for ready-made meals. They think you are in control of your servings, but given the long-term side effects of these foods, one should never fall for these short cuts. These foods are low in nutrients and high in preservatives and sodium and eventually harm the body.
Opt for foods like whole grains, millet, beans and legumes, locally grown fruits and vegetables, and nutritious nuts and seeds. Because these foods are high in fiber and protein, they are extremely good for digestion and reduce the frequency of hunger pangs.
Multitask while eating
Multitasking while eating, skipping meals, not having set meal times, midnight snacks, binge eating, eating, eating out of boredom, etc. are common, unhealthy eating habits. These habits lead to inadequate nutrient absorption, hunger pangs, food cravings, overeating, indigestion, and lowering the body’s metabolism.
“Being mindful of what, when and how food is being consumed, as well as the body’s hunger and satiety signals, are very important and should be treated as a priority,” says Lakdawala.
Enjoy comfort food
People often find solace in food and rely on food to help them feel better and vent emotions by eating what they want. This eating behavior, which is dependent on emotions, is known as emotional eating. Foods high in sugar, simple carbohydrates, or fat such as chocolate, ice cream, cookies, chips, etc. are often consumed to feel better because these foods have been shown to increase levels of the feel-good hormone “serotonin”.
“The best solution to overcoming emotional eating is to find other ways to express or express emotions, such as exercising and talking to a close relative or friend,” says Lakdawala.
If you feel like you are on a fancy diet and starving yourself, shedding those pounds can help you think again. It can actually worsen your body’s metabolism as a low-calorie diet seems to work in the beginning but never in the long run.
In addition, long breaks between meals and a very low-calorie diet can lead to sudden cravings for sweets, followed by binge eating, as the body is constantly hungry for energy.
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