1. IRREGULAR EATING FINALLY CAUSING TOO LARGE MEALS

  1. Skipping breakfast will cause greater hunger in the second part of the day and finally most probably a lot of snacking (especially appetite for sweets) and eating too large meals. Breakfast rich in protein and fibre regulates appetite for the whole day. Research shows that if you eat breakfast you have better chance to maintain your normal body weight
  2. Irregular meals disrupt metabolism and lead to too much snacking
  3. Too large and too late dinner causes fat tissue storage

2. INAPPROPRIATE SELECTION OF FOOD: MOST FREQUENTLY, WITH A HIGH-CALORIE CONTENT AND HIGH GLYCEMIC INDEX.

  1. Food containing too much fat e.g. pork, sausages, hard cheeses, sour cream sauce, mayonnaise salads
  2. Sweats
  3. Snacks like chips, crackers, pretzels, salty nuts
  4. Fast food like hamburgers, pizza, fries etc. This food should be eaten occasionally. Instead choose healthy food – see the Food Guide Pyramid for advice.

3. EXCESSIVE CONSUMPTION OF “LIGHT” FOODSTUFFS.

Often ”light” products are only little bit less caloric but we allow ourselves to eat more of them, which in total results in eating more

4. CRASH-DIETING.

If you decide to lose weight fast by eating e.g. less than 1000 kcal a day you will be successful at the beginning but next to losing pouds your metabolism will slow down. When the diet is over your body will burn the calories slower and it will gain the weight back quickly even more than before (yo-yo effect). So instead of crash-dieting learn the healthy nutritional habits and implement them for good.

5. NOT BEING AWARE OF HOW MUCH AND WHAT IS EATEN.

Quite often we do not treat seriously small snacks like couple of chips or nuts consumed during watching TV. Neglecting this we think that we are eating not much. But our weight is not dropping... In order to better understand how much you eat note down everything you put in your mouth at least for 3 days so you will be more conscious of what you really consumed.

6. IMPROPER LIQUIDS.

  1. Drinking sweet sodas and juices or e.g. some fancy coffee may deliver a lot of calories but you are not going to eat less since sweet liquids will not curb your hunger. So choose water instead.
  2. Drinking not enough water slower down your metabolism. Research shows that people who drink at least 2 liters of water burn calories faster.

7. EATING FOR STRESS.

It is generally known that eating is relaxing. After a hectic day you think you deserve it. Choose some healthy option like salad or piece of fruit. Look for another ways than eating which will help you to calm down. Maybe a chat with a friend or a walk… Besides that learn how to avoid stressful situations.

8. AN UNREALISTIC GOAL.

Committing to yourself that during first month you will lose 20 pounds most probably means that you will not succeed. If you lose 6-8 pounds you will be disappointed, while actually it is very good and healthy result. Also resolving on implementing many changes at the beginning may lead to failure if you only succeed to implement 1 or 2 healthy habits. That is why it is better if you implement the changes step by step and set the realistic goal.

9. LACK OF PHYSICAL ACTIVITY. If you change your diet but you do not be more active it will be difficult to lose weight. More exercises means that you can eat more and still lose pounds. Look for activities you like so you can do it on most of the days. Next to it seek for opportunities to move e.g. take stairs, walk to a shop instead of driving etc. Half an hour a day is a minimum, you should try to be active one hours every day. This will not only help you to burn calories but also you will more optimistic (recent survey suggests that physical activity increases happiness)

10. IRREGULAR LIFE REGIMEN, INCLUDING INSUFFICIENT SLEEP.

Insufficient sleep disrupt secretion of hormones responsible for hunger and satiety. When you do not sleep enough level of leptin will go down (what means larger appetite) while level of ghrelin will go up (what will result in hunger signalizing). Next to it lower level of leptin causes more insulin secretion what eases fat tissue storage. Thanks to sufficient sleep your appetite will be under control and you will have more energy. So dedicate enough time for sleep, at least 7 hours.