YANG HARUS DIPERHATIKAN KETIKA DIET6 DIET MISTAKES

Dalam situasi banyaknya metode diet yang dikenal saat ini, secara prinsip sebetulnya pengaturan diet untuk menurunkan badan tidak terlalu rumit. Metode diet apapun yang dilakukan bisa jadi sangat beragam, tetapi tetap harus sesuai dengan prinsip penurunan berat badan yang sehat. Beberapa prinsip utama dalam penurunan berat badan yang sudah relatif diakui oleh banyak ahli kesehatan diantaranya:

1. Memulai melaksakan rencana penurunan berat badan saat ini juga dan tidak menunda-nunda.
2. Target penurunan berat badan berada pada rentang yang sehat, yakni sekitar 0,5 kg dalam seminggu.
3. Tetap sarapan dan sebisa mungkin lebih pagi.
4. Tidak mengurangi kalori terlalu ekstrim, sebab justru akan memperlambat metabolisme dan menyebabkan penumpukan lemak.
5. Memiliih jenis makanan yang tepat, yakni mengurangi karbohidrat dan lemak, serta memperbanyak serat, sayur, dan buah.
6. Memperbanyak minum air putih, minimal 2 liter per hari atau setara dengan 8-10 gelas.
7. Melakukan olahraga yang bersifat aerobik minimal 3-4 kali dalam seminggu dengan durasi minimal 30-60 menit setiap kali olahraga
8. Memakan 5 porsi sayur dan buah setiap hari.

Disamping itu, dalam upaya kita menurunkan berat badan, biasanya ada beberapa hal penting yang seringkali mengganjal, yakni:
1. Memakan bagian makanan yang tinggi lemak, seperti kulit ayam.
2. Menggunakan terlalu banyak gula pada minuman.
3. Terlalu banyak kudapan (camilan) yang tinggi kalori, seperti keripik singkong, kentang, dll

Dengan berat badan yang ideal, selain kepercayaan diri kita dapat meningkat, yang lebih penting adalah tubuh yang jauh lebih sehat karena risiko terkena berbagai penyakit akan jauh lebih rendah.

Diet Mistake No. 1: Racing to the Finish

There’s no reward for finishing your meal in record time — unless you’re a contestant in a hot dog eating contest! Our hectic schedules have led many of us to adopt the unhealthy habit of rapid eating.

“We need to adopt more of the leisurely, European-style eating so that we can savor our food, taste every bite, and get the signal of fullness before overeating,” says Tara Gidus, MS, RD, a spokeswoman for the American Dietetic Association.

Diet Mistake No. 2: Skipping Meals

Research shows that breakfast skippers weigh more than breakfast eaters. There is a misconception that skipping breakfast — or any meal — saves calories. The truth is that most people who eat fewer than three meals usually end up eating more calories during the course of the day.

Strive for three meals a day. Always start your day with a healthy breakfast, but be careful to choose wisely.

“Even a low-fat muffin can have as many as 400 calories and 5 grams fat,” says Joanne Lichten, PhD, RD, a nutrition consultant and the author of Dining Lean.

A healthy breakfast should contain both protein and fiber. An egg, a piece of whole-wheat toast, and half a grapefruit has only 250 calories and will keep you feeling full until lunch.

Diet Mistake No. 3: Too Many Liquid Calories

Liquid calories from alcohol, smoothies, coffee with cream and sugar, sweetened juices, teas, and sodas can really contribute to weight gain. One recent study found that Americans get approximately 21% of their calories from beverages.

“When you drink beverages, you don’t tend to compensate by eating less because most beverages satisfy thirst and don’t impact hunger,” says Gidus.

Switch from calorie-laden beverages to water, club soda, skim milk, vegetable juices, and small portions of 100% fruit juice. If you drink alcohol, do so in moderation, and choose lighter drink options.

Here are some calorie counts for common beverages:

• 12-ounce light beer: 110 calories
• 12-ounce regular beer: 160 calories
• 8-ounce coffee with cream and sugar: 30 calories
• 5 ounces of wine: 120-130 calories
• 6-ounce wine spritzer: 80 calories
• 16-ounce sweetened tea: 160 calories
• 12-ounce diet soda: 0 calories
• 12-ounce soda: 150 calories
• 20-ounce smoothie: 410 calories

Diet Mistake No. 4: Oversized Portions

“We have gotten used to huge portions at restaurants so when we are at home, we serve up the same size and think it is normal,” says Lichten.

Experts suggest a few tricks to help you trim your portions:

• Leave a few bites on your plate.
• Use smaller plates and bowls.
• Periodically check your portions with measuring cups.

Diet Mistake No. 5: Choosing Unhealthy Add-Ons

Not only have portions crept up in size, we also have a tendency to top off our “diet” salads and other favorite foods with high-fat toppings, like bacon, cheese, croutons, and creamy dressings.

And, at fast-food restaurants, “grilled chicken and salads are not always better than a burger,” notes Lichten. “It all depends on the size and the toppings.”

For example, the Burger King Tendergrill sandwich with honey mustard dressing has 470 calories while their Whopper Jr., with mustard instead of mayo, has only 290 calories. At McDonald’s, the Caesar salad with crispy chicken and creamy dressing totals 520 calories, while a Quarter Pounder weighs in at 410 calories.

Diet Mistake No. 6: Mindless Eating

“Eating amnesia” is the act of unknowingly putting hand to mouth, usually from a bag or box in front of the television, while reading a book. It can also happen at happy hour, or when you finish the last few bites on your child’s plate.

“Resist the temptation to clean yours or anyone else’s plate,” says Gidus. “Think about your waistline instead of the food waste.”

Consider the calories in small portions of some of our favorite snacks, and see how quickly they can add up when portions are multiplied:

• 1 Twinkie: 150 calories
• 12 peanut M&Ms: 125 calories
• 1 ounce of French fries: 88 calories
• 1.5 donut holes: 100 calories
• 3 Hershey kisses: 75 calories
• 3 Oreo cookies:160 calories
• 15 tortilla chips: 142 calories
• 20 potato chips: 162 calories

And how can you kick the mindless eating habit?

“First, try to get out of the habit of always eating something while you are sitting and relaxing,” says Gidus. “Try a cup of tea, glass of water, or chew a piece of sugarless gum. If you want a snack, portion it out of the bag or container.”

Source: http://www.webmd.com/diet/obesity/diet-mistakes-6-reasons-youre-not-losing-weight?page=3

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