The Jakarta Post
From exercising without eating healthily to fully avoiding fat, these are the five habits to avoid when trying to lose weight. (Shutterstock/Nok Lek)
When it comes to losing weight, people often go about their routine without putting much thought into their everyday habits. As a result, losing weight becomes a difficult task.
Kompas.com has compiled a list of five habits to avoid when trying to lose weight, as suggested by certified nutritionist Daryl Gioffre.
1. Exercising without eating healthily
Eating healthily is just as important as exercising. This is what it means to live a healthy and balanced lifestyle. Exercising provides benefits for our metabolism, positivity and immune system. Moreover, it encourages an improvement in other aspects of our routine, such as our diet.
Gioffre suggests that we avoid food containing a lot of sugar and refined carbohydrates. They contain fat that increases inflammation, exhaustion and laziness.
2. Eating more than six times a day
Eating every couple of hours causes the body to stimulate the release of insulin to reduce the level of sugar in the blood. However, insulin is known to retain fat and is the main trigger of chronic inflammation.
Chronic inflammation not only leads to tiredness, but also reduces the body’s metabolic capabilities and leaves the body vulnerable to heart disease, cancer and diabetes. Gioffre advises eating three big meals a day with sufficient intervals between every meal.
3. Practicing a tight diet
Oftentimes people purposefully skip breakfast and lunch in order to consume a huge number of calories during dinner. However, according to Gioffre, this is not a habit to follow. Too tight a diet on a daily basis, in fact, slows down the body’s metabolic processes and makes losing weight more troublesome.
A diet such as mentioned above is different from what is called intermittent fasting, where a typical number of calories is taken every day but only for a short period of time. For instance, on a daily basis, one would fast for eight hours. Within these hours, the body uses up all of the glucose for energy before transitioning into fat. Additionally, the rate of insulin remains low, which causes the body to use body fat as fuel.
4. Fully avoiding fat
Contrary to popular belief, our bodies need fat in order to lose weight. Fat allows people to resist the urge to eat and increases the body’s metabolism.
Gioffre recommends consuming at least seven to 10 portions of healthy fat per day. Food like avocados, almonds and macadamia nuts are perfect examples of healthy fat. Refrain from using vegetable oil but rather opt for olive oil, coconut oil or avocado oil.
5. Consuming products labelled as “diet”
Don’t be fooled by products that are labelled as “diet”, “low carbo” or “no fat.” These products replace sugar with artificial sweeteners that increase our appetite and hunger.
Additionally, sugar and sodium are used to add flavor but make the product less healthy. Therefore, always choose unprocessed foods or products with minimal processing. (anm/wng)