In an effort to lose a few extra pounds often move just the way where you do not need to be: eat constantly, skipping meals and so on. However, it happens that in spite of the efforts and passion, the number of pounds at best remains the same and often even increases.

 – Common Mistakes That Food Sabotage Diets

   1. Skipping  meals, especially breakfast

Skipping breakfast might seem the simplest way of reducing calorie intake. However, this strategy is not good because skipping  meal leaves you hungry, increases the need for snacks as well as the likelihood of overeating later. Also, the metabolism slows down, so the body uses less calories for a regular, normal operation. Studies have shown that people who eat breakfast, during the day and bring up to 25% fewer calories. If you do not have the habit to eat breakfast, start with snacks and habits will take time to create. Another myth related to breakfast to be caloric. This is not true. Breakfast should be aligned with the needs of the organism is not the same for people who perform physical labor Tazak those who practice sedatarni lifestyle.

 2. The entry of large quantities of liquid calories

Often do not pay attention and do not count that and beverages have a lower or higher calorific value. Pay attention to what you drink during the day: cappuccino, milk, juices, alcohol, mineral voda..sve this can increase your calorie daily intake by 700 calories or more. Studies have shown that people reduce calorie intake of food at the expense of increasing the intake of liquid calories. Therefore, limit your liquid intake to no more than 200 calories a day. Hot chocolate, for example, has 450 calories which is equivalent to a serving of spaghetti bolognese. Half a liter of soda has about 200 calories. Alcoholic drinks are real calorie bombs …

 3. Intake  processed and refined foods

Intake of foods that are high in simple sugars, such as cakes, biscuits, crackers, etc. Only now satisfies their hunger and then a craving for extra carbohydrate increases (vicious circle). Enough energy and will secure a longer-lasting satiety intake of foods containing complex carbohydrates. Some of them are for example: nuts, mushrooms, whole grain cereals, seeds, beans, legumes …

 4. Low intake of fruits and vegetables

Most people do not replenished enough vegetables and fruits. The lack of low-calorie food, compensates for the high-calorie intake. Method plates (half the plate should be filled with vegetables) can help to correct this bad habit.

   5. Serving Size

Studies show that when in front of you have a large order, enters the body in about 25% more calories than you would enter that smaller portions, even when our food is not particularly tasty. Serving size can easily control method of the plate. For meals choose a smaller plate, about 22 cm in diameter and during the serving of the grant period. Two quarters should meet the vegetables, a protein and a grain. Buffet is always a challenge for people who are on a diet. It is recommended that only “one round” and putting food on a smaller plate.

 6. Frequent consumption of food that is prepared in restaurants

This food is as a rule caloric than that we prepare at home. It often contains hidden fats, portions are too big and it happens that in addition to the main course (which is enough) and eat an appetizer so that calorie intake significantly increases. Limit your meals at the restaurant more than three times a week. Calorie appetizer, salad or vegetables replace. Desert is not necessary but if you are already taking, eat half or choose fruit. Control what and how much you drink with lunch. 100 ml of wine contains about 80 calories, 100 ml of beer about 40-50 calories.

   7. Too much food on the “eye”

If you have in front of you more foods that you love, it is normal that you want from each bar a little taste. Therefore, favorite foods should be kept hidden from view to reduce temptation. Refrigerate let it be one or two of your favorite namirice not five. On the table in the living room or the kitchen does not need to stand snacks more fruit bowl. This will help you to adopt healthy eating habits and will also regulate overweight.

 8. A diet that excludes food group

Keeping diets that minimize or even eliminate some food groups at the beginning leading to results. However, as one can not and should not be a long period of time in such a limited diet, restoring kilogram is inevitable. For a child to be quick to forget. Instead diet should be balanced and includes fresh, boiled, dried vegetables and fruits, cereals, whole grains, dairy products with lower fat content, nuts and protein. When cooking, use a little oil and salt, and control your portion sizes.

Sugar in itself is not harmful to health. Sugar is the best fuel for the brain and red blood cells and is an indispensable source of quick energy necessary for intense physical exercise. The problem occurs when the organism introduced excessive amounts of sugar.

Studies have shown that people in the UK daily entries 115g of sugar, which is almost a quarter of the total daily caloric intake or 2-3 times higher than recommended. For those who do not like sweets solution is simple-one should stop or reduce your intake. However, the matter is more complicated than it appears at first sight. In addition to the biological value of sugar that is indisputable, sugar plays an important role in meeting the “hedonic hunger” whose roots are deep in our genes.