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1. Eating all your protein at dinner
If you’re waiting until nighttime to enjoy your only protein-rich meal of the day, you could be doing yourself a major disservice.
“Evenly distribute your protein intake across three to four meals to sustain muscle health and keep lean. Most Americans don’t get enough protein throughout the day and then over consume protein at dinner,” says Marie Spano, MS, RD, CSCS, CSSD, consulting registered dietitian at Egglife Foods, who recommends consuming 25 to 30 grams of protein at breakfast, lunch, and dinner instead.
2. Not controlling your portion sizes
Eyeballing those meals and snacks to determine the right portion size may mean you’re eating significantly more than you intended.
“I often tell my patients that if they choose a kids’ or small size the next time they get ice cream, I bet they will not feel deprived or wish they had ordered the larger size,” says Elle Wittneben, RD, CSOWM, LDN, manager of nutrition services at Greater Boston Urology. “Having a little extra every once in a while is not likely to cause weight gain, but if you are consistently consuming more food, those calories will add up over time,” Wittneben adds.
3. Eating right before bed
If you want to keep your body lean in the future, give yourself some time between your last meal and hitting the hay.
“Even veggies for example, though incredibly helpful, cause the body to work hard! If we are not allowing ample time for the body to digest then rest, we are not allowing our cells, hormones, and metabolism to adequately repair and restore itself. The end result? An uphill battle to lose weight,” says Kylene Bogden, MS, RDN, CSSD, CLT, IFNCP, of FWDFuel, who recommends leaving a two-to-three-hour gap between your last meal and bedtime.
4. Drinking pre-made smoothies
While homemade smoothies can be a healthy part of your diet and may even help you lose weight, drinking the bottled ones you find in your local grocery store could be having the opposite effect.
“Typically, these ready to drink smoothies lack protein and fiber and just have you drinking lots of fruit and some veggies. Dietary fiber and protein should be included at every meal to help maintain your weight as both keep you full for longer and more satiated,” explains Roxana Ehsani, MS, RD, CSSD, LDN, national media spokesperson for the Academy of Nutrition and Dietetics.
5. Eating small meals throughout the day
Though eating multiple small meals throughout the day has long been touted as a recipe for weight loss, sticking to this habit may mean you’re accidentally eating more than you intended.
“A lot of diets or fad trends are telling people to eat six small meals a day, but what if you’re not even hungry to eat that often? It’s always best to listen to your body’s internal cues, eat when you’re hungry, and stop when you feel full,” explains Ehsani.
6. Waiting until you’re ravenous to eat
Listening to your body’s hunger cues is essential, but waiting until you’re famished to eat could be sabotaging your weight loss or maintenance efforts.
“When people wait until they feel ravenous to eat, this sets them up for eating quickly, overeating, and ending up feeling uncomfortably full. Waiting to eat until feeling ravenous can trigger binge eating or loss-of-control eating,” says Sarah Williams, MS, RD, owner and founder of Sweet Balance Nutrition.
7. Eating too quickly
Everyone finds themselves in a hurry to eat occasionally but eating too quickly on a regular basis could make it harder to stay lean in the long run.
“Fast eating often results in eating more than we need to feel comfortably full and satisfied. Stomach receptors need about 20 minutes to communicate fullness; eating quickly and not giving your body time to communicate fullness can lead to overeating and weight gain,” says Williams.
8. Eating while distracted
Turning off the TV while you’re eating could make it easier to maintain your weight in the long term.
“When you aren’t paying attention to what you are eating, or how much, you can miss the cues that you are full and overeat. Even if you don’t think you have time, take 10 to 15 minutes to stop and pay attention to what you are eating,” says Laura Ali, MS, RDN, LDN, a Pittsburgh-based culinary nutritionist. “Your mind can use the break and your body will thank you.”
9. Eating processed foods
While they may be convenient, eating processed foods can quickly sabotage your weight loss efforts.
“Processed foods, such as chips, cereals, and fast food, often contain lots of added sugars and unhealthy fats to enhance their taste. This packs in a lot of calories, resulting in weight gain,” says Kristin Gillespie, MS, RD, LD, nutrition advisor for Exercise With Style.
Article by Sarah Crow for eatthis,notthat.com