So you have been watching your diet and eating clean and still not seeing amazing results?
You are not alone. A lot of people experience this.
That’s why I am here to talk about the most common mistakes people make when it comes to food.
You are eating too many calories
The number one thing to affect your goals is eating the right amount of food so there is an energy balance. This simply means that you will need to eat less than your energy expenditure to lose weight and more than your energy expenditure to gain weight. How much you need to eat depends on your metabolic rate.
There are few sneaky ways more calories make their way into your body. One of the biggest ones I have seen is when we eat really well during the week and have a massive blow out on the weekend.
You are not eating enough protein
Proteins not only maintain and build muscle mass, they are great for several other functions:
- Suppresses appetite
- Boosts fat loss when consumed in the right amounts
- More calorie burning since breaking proteins down requires more energy
If you don’t already consume enough protein, the best thing to do would be adding in quality protein to each meal throughout the day.
You roughly require 2 grams of protein per kilo of lean body weight. Work out the total amount of protein for yourself, and spread it out throughout the day.
You are not eating enough vegetables
Did you know vegetables are considered free? Yes! This means you can eat as much of it as you like (excluding starchy vegetables).
Vegetables have numerous health and fat loss benefits:
- High in fibre
- High water volume
- Very low in calories
- High in micronutrients
- High in antioxidants
High fibre intake is proven to assist with weight loss. Not only that, vegetables help you feel fuller for longer so you feel satisfied with each meal, reducing cravings.
You are drinking calories and/or eating the wrong foods
The quality of calories you consume is equally as important as the amount when it comes to weight loss.
Think about it, would you rather simply eat the daily calories in any form and feel hungry, energy depleted and dissatisfied or feel satisfied, full of energy and in control?
Fruit juices are the biggest trap. They are promoted by the mainstream media as being healthy but add a lot of calories easily. Also you get all the sugar but no beneficial fibre.
Of course fruit isn’t bad, but it does contribute a large number of calories towards your daily intake without affecting your appetite too much. This means you feel hungry and dissatisfied.
Your best bet will be consuming whole, natural and nutrient dense foods such as protein and vegetables while avoiding or limiting the intake of highly processed, calorie dense foods that provide little benefit.
You’re avoiding healthy fats
Fat is the most calorie dense of the three macronutrients. Unfortunately, this has led many people to believe that it is the reason behind obesity and so it is often avoided altogether.
As a result, people opt for low fat sugar-laden foods, which inadvertently increases their daily calorie intake.
By consuming low fat foods, it’s very likely that you’re consuming far more processed calories than your body requires, which can lead to excess weight gain.
The secret to weight loss is to eat high quality foods that provide us with a good amount of protein, fibre, quality carbs and healthy fats and drinking plenty of water. This will help us feel satisfied and fuller for longer, reduce cravings and stick to our daily calorie intake.
If you would like to know more about macro tailoring for weight loss contact us here or check out our Fit4Life program which includes a comprehensive nutrition guide.