- Overcompensating exercise with food.
Yes you may have just sweat your arse off in the gym, but the idea is that your body will break down the excess fat you have in order to supply you with energy to compensate this. If you supply your body with more energy from food, then this process will not happen and you will not lose weight. If you get home and feel starving you are either not eating sufficient calories in your 3 main meals, or you are dehydrated.
Another thing to realise is that you have probably over estimated how many calories you have burnt which can lead to eating more calories than what was used up during the exercise. For instance a 30 minute jog burns around 200 calories which is less than just 1 slice of cake. In this instance not only do you not lose weight, but you could gain some.
2. Slapping olive oil on, in and around everything because ‘it’s healthy’
Yes olive oil is a wonder to behold and should be included in everyones diet. BUT, every fat, regardless of if it is lard/butter/olive oil/rapeseed oil is 100 calories per tablespoon. So still use this oil instead of your lard and butter, just go easy with it. Or even better, by a spray bottle to limit the amount that goes on your food.
3. Snacking on ‘healthy’ foods
No, you do not need to eat every hour to increase your metabolism. Snacking, especially on foods which are deemed to be ‘healthy’ can end up increasing your total intake that day by several hundred calories. Instead, find out how many calories are in your snacks (even if it is ‘just a piece of fruit’) and limit yourself to 2 a day. Even better, by ensuring you are hydrated and having balanced meals you may find that you can get rid of your snacks altogether.
4. Compensating a big meal out by skipping breakfast then next day
In this scenario, what you are doing is feeding your body excess calories which it then stores as fat in your body. The next day you then decide to not eat and your body thinks ‘oh there is no food around I will reduce my metabolism in order to survive.’ Then comes lunch which you are probably going to eat a lot at as you are starving and so you store even more fat because your eating more and your metabolism has reduced.
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