Weight Loss Mistakes

Here are some of the biggest weight loss mistakes I've seen my colleagues make, and that I've made myself along the way:

Focusing too much on the numbers on the scale, as they are not necessarily related to your improved well-being. It's a distraction from what truly matters: establishing a lifestyle that maintains our health, reduces the risk of cardiovascular diseases, preserves good physical condition, and keeps our brains healthy. So, break free from the scale's tyranny and prioritize your overall health and happiness.
Fruit-heavy smoothies: Smoothies that include a lot of fruit (and a lot of free sugars that are released during blending) are better off being vegetable-based.
"I can drink juices without added sugar." If you're trying to lose weight, it's better to drink water and eat whole fruit. So, instead of orange juice, have an orange.
"I won't have bread in the evening, I'll have 2 slices of cheese instead." This is a big source of saturated fat. A better choice is a slice of whole-grain bread with a vegetable spread.
"Nuts are very healthy and I can snack on them when I'm hungry." The first part is true, but nuts are also very caloric. If you're trying to lose weight, be moderate.
"I guess I'll just eat less, I'll have to skip a meal here and there." Depriving myself of food too much can slow down my metabolism, make me tired, and lead to less exercise. It's better to eat normal portions (of course, with fewer carbohydrates and fats, replaced with quality options) and have more energy for exercise. Our muscles help us "burn excess calories."

It's important to get enough protein, as protein foods are not only good for muscle recovery but also very filling.

"Forget the fad diets and quick fixes. The secret to a healthy body is as exciting as watching grass grow: eat your veggies, get your protein, and enjoy whole grains. It's boring, but it works."

Comments

Welcome to the Wild Side of Your Plate

Hormesis and the Power of Plants “Bitter-tasting chemicals made by plants act as natural pesticides. When we eat plant-based foods, we consume low levels of these toxins, which mildly stresses cells in the body in much the same way that exercise or going without food for long periods does. The cells do not die—in fact, they get stronger because their response to the stress shores up their ability to adapt to still more stress. This process of bolstering cellular resilience is called hormesis—and a growing body of research indicates that it accounts for the health benefits of consuming fruits and vegetables.” Source: Chemicals that plants make to ward off pests stimulate nerve cells in ways that may protect the brain against diseases such as Alzheimer’s and Parkinson’s. Dr. Mark P. Mattson's research, continues to fascinate us with findings on the true value of vegetables, emphasizing their role in triggering cellular adaptive responses that promote resilience and longevity, b...

Women Over 50: Are "Special" Supplements Necessary?

If you've read my previous posts, you know that I write about topics and provide information that is not usually available in commercial articles. My content is rooted in my formal education, ongoing learning, and research from both mainstream and independent sources. Supplements for women over 50: What you need to know As we enter our 50s and beyond, hormonal changes and age-related shifts can impact our nutritional needs. Decreased estrogen after menopause, for example, increases osteoporosis risk, highlighting the importance of adequate calcium and vitamin D intake. Age can also affect nutrient absorption, emphasizing the need for sufficient B12 to support red blood cells and nerve health. This naturally leads to the question of whether supplements are necessary. The answer isn't straightforward, as it hinges on various factors. 1. Diet Quality Are you enjoying a diverse range of nutrient-rich foods like fruits, vegetables, whole grains, lean proteins, and especially healthy...

My Easy Recipes: Real Food & Real Flavor! Zucchini tagliatelle

Zucchini Tagliatelle - recipe 1. Using a vegetable peeler, slice 2 medium-sized zucchini lengthwise into thin, wide strips, resembling tagliatelle pasta. Aim to peel continuous strips along the entire length of the zucchini. 2. Lightly salt the zucchini strips (about a small teaspoon of salt) and place them in a colander to drain for at least 30 minutes. 3. While the zucchini is draining, prepare the tomato sauce in a saucepan. Gently sauté the chopped onion in two tablespoons of olive oil until softened. Add fresh basil, oregano, a pinch of salt, and half a teaspoon of honey. Pour in the finely chopped tomato pulp. Simmer the sauce for about 5 minutes. 4. In a wide pan, heat a tablespoon of olive oil and sauté the zucchini strips for 3 minutes, just until they release their aroma. 5. Divide the zucchini strips between two plates. Top with torn buffalo mozzarella and pour the tomato sauce over them. 6. Sprinkle with fresh herbs and serve. For detailed instructions, check my recipe on S...

Beyond fifty

Search This Blog