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5 negative habits for weight control

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When your objective is to lose weight, it is important to understand the causes that led you to this overweight state. Some seemingly harmless habits can actually be detrimental to weight loss or weight control.

Eating in front of the TV
You are eating alone and you want some background noise to add to the ambiance? Turn off the television and computer and put the paper away; soft music would be appropriate. Indeed, it has been demonstrated that when our brain is distracted during meals, we do not pay attention to the satiety signal and thus, we eat larger servings.

Avoiding snacks
Do you count youself among those who avoid snacks between meals? If you are famished during your meals and you devour your dish in record time, a nutritious snack such as raw veggies or a fruit with a piece of cheese would be more than welcome in the middle of the morning or afternoon.

“If it’s in the box, I’m eating it!”
Do you have the habit, particularly at lunch, of complementing your meals with a fruit, a granola bar, or a yogurt? Once you have eaten your main dish, do you ask yourself if you are still hungry enough for your side dishes, or do you eat them simply because they are there? It is best to wait for about 10 minutes and then evaluate how hungry you are; maybe you can keep them as a snack.

Eating faster than your shadow
Twenty minutes are necessary to feel satiety, so if you wolf down everything in five minutes, you will have to wait fifteen more before you know that you have eaten too much and you will only leave a few extra bites. Take the time to breathe when you are eating, take small bites and enjoy the moment.

Swallowing whole
Did you know that digestion begins in the mouth? As soon as we begin to chew, our saliva secretes enzymes that begin the process of absorbing nutrients. If you do not chew your food sufficiently, these enzymes will not use their full potential, which will lead to a poor absorption of nutrients. In addition to this, chewing brings on the feeling of satiety.

And you, what are the habits you’ve had to kick? What are your tricks?

By Marilyne Petitclerc

Author
Marilyne Petitclerc

Holder of a degree in nutrition from Université Laval, Marilyne has worked as a nutritionist for Nautilus Plus since 2010. Passionate about healthy eating and sports nutrition, she also gives lectures and hosts cooking workshops. With her clients, Marilyne makes extensive use of the instinct diet approach and the Mediterranean diet model. Furthermore, she has attended classes on live nutrition at the Hippocrates Health Institute. Maryline ran the Quebec City Marathon des Deux Rives - Half Marathon in 2010 and 2012. She also took part in the Staircase Challenge, another event held in Quebec City in June 2012. Marilyne also plays in an Ultimate Frisbee league and trains regularly at the Nautilus Plus branch where she is employed.


5 negative habits for weight controlis a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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