A large percentage of people are quite switched on about healthy eating, while for some the fight for weight loss never stops. Some are experimenting on their own while others follow the advice of experts, sometimes successfully and sometimes with not such good results, to acquire the silhouette of their dreams.
What are the factors and the nutritional mistakes being made that hinder the success of achieving that desired weight loss?
Mistake # 1: Excessive consumption of «light» products
When a product says that it is « light» it mean that it has 30% fewer calories than the equivalent product which is complete. It may have fewer calories but that does not mean that there are no calories and it should be consumed in moderation. In some cases the consumer buys ‘low fat’ products or products indicating 0% that may actually be low in fat but are high in sugar or otherwise may not have much sugar but are high in fat.
Mistake # 2: Whatever is healthy has no calories
A big mistake many make is that they consume products that are healthy without considering quantities or calories. The most common occurrence when one follows a healthy eating plan is the excessive consumption of fruit. Fruit is on the one hand rich in vitamins and fiber and should be consumed on a daily basis but it has natural sugars and calories. For example: 1 large fruit has 100 calories and if someone eats 4-5 pieces of fruit daily they have automatically consumed about 400-500 calories. Another big mistake is eating seeds like linseed / sunflower seeds / pine nuts which are nutritiously healthy but also very rich in calories.
Mistake # 3: Wholegrain products have fewer calories than similar refined products
Wholegrain products have exactly the same calories as the corresponding products that are refined and thus should not be consumed in larger quantities. The only difference is that whole grains have more nutrients such as minerals and fiber and maintain a healthier balance of blood glucose levels
Mistake # 4: Anything in liquid form has few calories.
Another false impression that many have. Soft drinks and alcohol are high in calories and do not provide any nutrients. Also, although olive oil is a source of good fats for the health of the heart it does not cease from being from a family of fats and contains 120 calories per tablespoon. Finally, a glass of fruit juice contains twice and three times more calories than eating a small piece of fruit.
Mistake # 5: All salads are low in calories.
A salad will actually contain a few calories if the base is vegetables. But when ingredients such as fruit, nuts, seeds, cheese, and so on, are added to the salad the caloric value can exceed 500-600 calories; therefore pay attention to the addition of too many ingredients. The same error can also be made with our main meals when including the addition of several supporting foods like bread, olives, juice, cheese, etc. It increases the caloric value of our main dish extensively.
In conclusion, when someone tries to lose weight and has not achieved the expected loss they should pay attention to any mistakes that can be made; monitoring the quantity and type of food they are eating. A food can be healthy but it still has calories.
Sometimes reaching a desired weight, even when following a healthy and balanced diet can be hindered by a slow metabolic rate which is being affected by age, past strict diets etc. An increase in physical exercise helps in boosting the metabolism. If this does not help then a blood test is advised to see if any hormonal imbalances like thyroid inactivity are the cause.