1. Not eating enough plant foods/fibre…
We need fibrous plant foods to facilitate normal digestive processes, to make us feel full and to ‘feed’ friendly gut bacteria. This means including a least 5 different plant foods in each and every meal. Without adequate dietary fibre, you’ll find yourself at higher risk of disease, such as Type 2 Diabetes, bowel cancer and heart disease.
While our hunter-gatherer ancestors consumed up to 500 different plant foods a year, the modern diet includes only 17, at best. Throw into the mix antibiotics, high stress levels and general overconsumption, and it’s not surprising that our gut may struggle with a modern-day cascade of health issues.
2. Relying on stimulants such as caffeine & sugar to get through your day…
Unfortunately, many individuals accept feeling sleepy and lethargic as ‘normal’ and try to compensate with excess consumption of snacks, caffeine and sugar to boost energy levels. If your energy levels are consistently low, it’s time to take stock of your overall health and focus on nourishment and self-care – not stimulants.
3. Not drinking enough water…
Most people don’t drink enough water – instead, replacing it with soft drinks, coffee and other beverages containing caffeine and sugar/sweeteners. Even if you’re 1% dehydrated, your energy levels can drop by as much as 10%!
Thirst is a relatively insensitive indicator of hydration. About 2% of the body’s fluid must be lost before activation of the thirst response.
On average, your body loses 500mL a day via urine, 500mL through perspiration, 400mL via your lungs and 150mL via your poop!
Aim to drink around 3 litres a day of pure water. Your body requires it for almost every function, so drink up!
4. Snacking/eating too frequently…
Clever marketing gurus have indoctrinated us with the ‘need’ to eat frequently. They have us all thinking we may die of starvation if we miss a snack, let alone a meal! We’ve evolved through feast and famine, so the human body is designed to (and needs!) times of famine. Try sticking with 3 meals a day – max. No snacking … and increase your water intake. You’ll be amazed how much better you feel.
5. Eating too quickly…
We’ve all done it … arrive home hungry and eat too quickly … then go back for seconds as you’re still not feeling satisfied. Thirty minutes later, you realise you’ve eaten too much! Your food has to travel 6.7 metres through your intestines before your brain gets the message that you’re full. Digestion starts in your mouth with saliva and enzymes. Sit down, slow down, chew your meal mindfully for at least 20 minutes and you’ll find you’re full before you finish what’s on your plate.
6. Eating too much …
Most of us consume to much volume of food, so here are some tips on how to curb your quantities…
- Plate-up! Don’t serve food in the middle of the table as it’s too tempting to keep going back for more. Plate up and restrict yourself to this amount only.
- The appropriate serving size: It’s common for a family to all consume a similar sized meal, even though each has a very different requirement. A 165cm tall woman on requires around 100g of protein, whereas a 185cm tall man has a requirement closer to 200g.
- Downsize your dinner plate to reduce your serving size. Studies show that as long as your plate is full, you’ll feel satisfied with your meal.
Your Solution To 6 Common Diet & Weight Loss Mistakes...
