When you follow a diet it’s easy to make mistakes that compromise its effectiveness: here’s what to pay attention to if you can’t lose weight.
Follow a balanced diet is essential for maintaining good health and achieve your wellness goals. However, there are some common mistakes that many people make.
These mistakes are often made without realizing it, but they are true small daily mistakes that can compromise the desired results.
One of the most frequent errors concerns the excessive use of condiments, especially extra virgin olive oil. Even though it is a very healthy food, it is important not to exceed in quantities.
Other errors include “nibbling” too much between meals and consuming alcohol without moderation. Understanding and correcting these behaviors can make a big difference in the effectiveness of your diet.
Seasonings: Don’t overdo this when you’re on a diet
A common mistake in diets is the excessive use of condiments. Extra virgin olive oil is often considered an exceptional ingredient for health, but it is important to remember that the dose makes a difference. Although olive oil is a source of healthy fats, its consumption should be moderate. The guidelines suggest that for a 2000 kcal daily diet, the quantity of extra virgin olive oil should be between 20 and 40 ml, that is, a maximum of two tablespoons per meal.
This quantity can be occasionally replaced with other types of condiments such as butter, pesto or avocado. Overdoing it can add unnecessary calories to your diet, making it harder to achieve your weight loss or maintenance goals.
Pay attention to how you follow a diet: frequent mistakes
Another behavior that can sabotage a diet is eating too much between meals. Arriving too hungry at lunch or dinner can lead to poor food choices and overconsumption of food. An effective strategy to avoid this is to schedule a snack about an hour and a half before main meals. This helps keep blood sugar levels stable and controls appetite, reducing the risk of binge eating. Opting for healthy snacks, such as fruit, vegetables or yogurt, can also provide essential nutrients and contribute to satiety without adding too many calories.
Finally, it is important to pay attention to alcohol consumption. Many people underestimate the caloric intake of alcoholic drinks, thinking that it is the sugars present in the wine that determine the energy intake. In reality, the energy comes mainly from the alcohol content. For example, a dry table wine contains around 10 grams of sugar per litre, but it is the 7 kcal per degree of alcohol per 100 ml that make the difference. There are no minimum quantities of alcohol that can be considered safe, so it is essential to moderate your consumption. Avoiding excess alcohol not only helps maintain a balanced diet, but is also essential for overall health.
