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Diet and healthy eating: the 9 most common mistakes

If you’ve thought at least once that you had to go on a diet because,Help come summer and the swimsuit test!here are the 9 mistakes not to make to make your efforts in vain!
First of all, it is important to know that running for cover with an improvised do-it-yourself diet or forcing oneself into strict fasts is no good! Losing weight is no easy feat for many, and dieting alone is not enough.

There is no such thing as a one-size-fits-all diet, but depending on the case, it is necessary to find your own diet-lifestyle balance.

Here, however, are the 9 mistakes not to make for proper healthy eating:

1 – Don’t give yourself an unattainable goal right away.

It serves no purpose except to feel frustrated and unmotivated if you can’t lose weight that fast. The best weight loss is one that is gradual, allowing the body to be less traumatized and all the pounds lost to be regained by the time you return to a normal diet.

2 – Don’t weigh yourself several times a day during the week.

Weighing yourself is permissible but it should not become an obsession to do every day morning and evening. Weighed once a week and always in the morning never in the evening.

3 – Don’t deprive yourself of everything overnight

Certainly some foods will be for a while to be eliminated or reduced in quantity and/or frequency. For example, if you like sweets a lot, again avoiding some of them (e.g., filled doughnuts, cream cakes, overstuffed), you can consume 1-2 squares of dark chocolate (min 70%) during the day and in summer, if it is very hot, lunch (but not dinner) could consist of a good ice cream (prefer fruit flavors if you like them).

4 – Avoid fruit juices and fizzy drinks

They are extremely high in sugars and although they are liquid, they can be higher in calories than a food. The problem, however, lies not only on the caloric intake but rather on the sugar content, which if in excess of our needs can activate the body to fat-storing mode. Sugars in the form of soft drinks are often underestimated. Today many packaged foods are fortified with dextran, dextrose, high fructose corn syrup, all of which are sugars that can impair the system in our bodies that controls blood sugar, that is, the amount of sugar in the blood, by triggering its conversion into fat.

5 – Yes to peperocino and no to butter and high-fat condiments

Replace butter, margarines and fatty condiments by incorporating spices into your diet! Chili peppers, for example, are rich in capsaicin, which can promote metabolism activation, while curry, which is a mixture of turmeric, ginger and pepper, can boost liver activity and promote proper detoxification of the body.

6 – Avoid frying

Often underestimated, the method of cooking while dieting is very important. It is not always necessary to steam or boil everything but, instead, it is important not to overdo it with oil. Instead of pouring the oil directly from the bottle to the pan, try using a spoon to dose the oil: 2-3 tablespoons of oil for vegetables if plenty is more than enough. For meat if you use nonstick pans you can avoid oil, otherwise if you were to cook a steak a teaspoon of oil is more than enough.

7 – Don’t skip meals during the diet!

While dieting, skipping meals is wrong and leads to being overly hungry at the next meal. On the number of daily meals, there is no general rule; the advice is to find the method that best meets your needs. For some people the 3 daily meals breakfast, lunch, and dinner work for others it is necessary perhaps to provide more meals/snacks by reducing the servings. Surely it is essential to find the ideal number of meals and their daily breakdown and at that point stick to the pattern by varying it if necessary but always without skipping them.

8 – Avoid prohibited foods while shopping.

Many packaged sweets and salty snacks are extremely high in sugar, salt and fat, including those that are bad for the heart and raise cholesterol. Not having food temptations in the home seems trivial, but it helps to avoid indulging and hurting yourself.

9 – Beware of rule-breaking

Avoid, on the day off the diet, eating everything you could not eat during the week. The day off during a diet period is permissible and important. Since especially on weekends it may happen to eat out here are some tips: if you want to eat a pizza have it without cheese and drink water (avoiding carbonated drinks if possible); at a restaurant choose a first or second course, 1 or at most 2 glasses of wine (preferably red), and choose as dessert a fruit salad with a scoop of ice cream avoiding cakes/cream desserts.

By avoiding these 9 mistakes the diet will be less difficult to follow and you will make it a healthy diet! Always remember, however, that it is important to have a varied and balanced diet even while dieting, and don’t forget about physical activity.

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