For some people, the word "diet" equates to "not eating." But did you know that starving yourself is a bad habit that may not help you lose weight?Nutritionist Czarina Silva, RND, said that irregular eating habits, such as skipping meals and overeating, often lead to diseases in both adults and children. She says being aware of these habits can modify our otherwise sinful approach to food. Here are bad eating habits you should be wary of and eliminate completely:
1. Binging. Some of the most delicious food also happen to be the most unhealthy, as they have too much sugar, salt, or trans fat. "Binging on processed foods is probably the greatest cause of obesity," says Silva. If you often feel hungry throughout the day, Silva recommends eating five to six small meals that consist of fresh fruit, vegetables, whole grains, legumes, seeds, and nuts.
2. Not eating. Deprivation only causes your body to store every calorie you take. Starving yourself also often makes you binge later on. Silva recommends eating every three to four hours, with two snacks in between breakfast, lunch, and dinner.
3. Not knowing what you eat. You don't have to count calories every time you eat, but you should know if you're getting more than what you need. Silva warns consumers about flashy signs such as “less fat” or "0 calorie." To be sure, check the product's nutrition facts. FemaleNetwork columnist Luchie Callanta can clue you in on fat equivalents of calories indicated in food labels here .
4. Taking too much sugar. "Sugar raises blood sugar (glucose) levels, which triggers the body to produce insulin and change your metabolic rate," says Silva, so lay off food with too much white flour and sugar. Caffeine is also known to raise insulin levels, which slow your body's fat-burning process. Opt for desserts high in fiber but low in fat instead, such as fresh fruits, frozen yogurt, and sugar-free treats.
5. Upsizing. Extra everything means more calories and trans fat. Control your urge to binge by asking for smaller portions or sharing entrées. When eating out, Silva advises us to ask the chef what type of fat the restaurant uses and request for healthier unsaturated oils such as canola, olive, and corn oil to replace saturated ones.
6. Not drinking enough liquids. Poor hydration can lead to irregular waste excretion and dry or sallow skin, so you really need to drink eight glasses of water everyday. If you’re not used to doing so, you can take tea, skim milk, or fruit juice, too. "Just avoid (sugary) soda and coffee, which can deplete your [supply] of water," says Silva. Need your caffeine fix? Try flavored teas, such as Celestial Tea's Blueberry Breeze or Wild Berry Zinger, which boost your energy and have zero calories—as long as you don't add milk or sugar.
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