Let's take a look at factors that contribute to a bad diet...
1. Skipping Breakfast
Many of us miss breakfast and fail to realize the critical importance of this first meal. Why? Because skipping breakfast slows down your fat burning metabolism. This makes your system sluggish and in turn makes it easier for your body to gain extra weight. I would start with eating a protein dense breakfast in the morning. So what does that look like? Well it's definitely not your typical morning breakfast cereal. Try eating fresh salmon and some veggies in the morning instead. This will sky rocket your metabolism for the day.
2. Not Drinking Enough Water
Are you drinking your 8 cups of water a day? Well if you aren't its time that you did. Did you know that water can improve your metabolism and fat burning process? If you don't drink much water, it is most likely you are dehydrated - even right NOW! Why is water consumption good for a weight loss regimen? Simple, it helps the body function at its most optimal level, that is, it makes it much easier for the body to burn unwanted fat.
3. Not Eating Enough Protein
Protein rich foods actually burn at a higher percentage rate during the digestion process compared to other non-protein rich food. 30% of calories are burned during the digestion process of food high in protein, versus 8% in carbohydrate based foods and 2% in fatty foods.
Here are a few great examples some High Quality Protein suggestions: eggs, fish, lean beef, turkey, chicken, low-fat milk, low-fat cheese, and plain-low fat yogurt. Add a few portions of protein to your diet a day and you should be able to see the difference.
4. Consuming Simple Carbohydrates VS. Complex Carbohydrates
Simple carbohydrates are the fast-digesting kinds, like bread, pasta, rice, potatoes, baked goods, and candy which raise your blood sugar level quickly. This signals your body to stop burning and start storing fat, and forces it to use the excess sugar for energy instead. Processed carbohydrates are empty calories, unlike complex unprocessed types. Refined carbohydrates are low in fiber and can cause a high spike in your insulin. Carbohydrates should come from whole unprocessed foods which includes; veggies, fruits, nuts and seeds. These are the ones that are considered complex, and fibrous carbohydrates. They have a low glycemic level, meaning, sugar is absorbed into body at a much slower rate. This is exactly what you want. You don't want a flood of sugar to rush into your system.
5. Skipping Meals
Skipping meals is another culprit for slowing down your metabolism and making you store more fat. Fill your plate with high quality protein, slow digesting carbohydrates, and healthy fats. Waiting more than 4-5 hours between meals causes you're your blood sugar to bottom out, leaving you weak, irritable and tired.
6. Drinking too many Liquid Calories
A lot of people go through their day without even realizing what they have consumed. Many unseen calories can come from liquids such as pop, coffee, alcohol etc. Lots of mixed alcoholic drinks, besides taxing you liver, contain a lot of sugar e.g. Rum and Coke, or Sex on the Beach. Keep an eye out, and make a note of what you eat and drink. This will help you identify where the extra calories might be coming from!
7. Stress
Stress is the number one cause for binge eating and the consumption of sugary snacks. You need to find a way to keep your stress levels low. You can do this by performing deep breathing exercises, meditating, yoga and even working out. If your life style is too stressful you need to make adjustments, and take control of your life. Why would you want to be living an overly stressful life that will only get you to the grave faster?
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