Excessive consumption of fat
Indeed, foods that contain fat taste more delicious. No wonder if it is hard to limit fat consumption to 30% of the total fat is needed every day. Most people consume fat in accordance with the needs of your body every day, even more. In fact, research has shown that the more fat consumed, the less you absorb other nutrients, which consequently encourages you to be overweight.
Solution: In general, the less you process food, the lower the fat content in it. Consider eating a baked potato instead of french fries or potato chips for example. Or is it better to eat whole wheat bread instead of croissants. If you like to eat a salad, use mayonnaise or other salad dressings are low in fat. Or if you are a fan of gado-gado, not too much to mix vegetables with peanut sauce. Limit your intake of sweet foods rich in fat once a week. Read the nutrition labels carefully. And when you buy canned food, choose a fat content not more than 3 grams per 100 calories.
Never or rarely breakfast
If you avoid breakfast because of fear of fat or wanting to lose weight, you're wrong strategy. Breakfast can actually lose weight. The reason, if your breakfast, then you will not 'steal' food when dieting. Besides, skipping breakfast just the same has made the bodies 'hunger'. As a result, during lunch or afternoon, the greater your appetite. More nuisance again if the food will be consumed is a high fat content. Besides making your balance is reduced, with breakfast you can concentrate more while working. A study at the University of Wales, UK, showed that people who eat breakfast cereal every morning, not only have a brain that is more effective in lessening, but also to behave more positively.
Solution: Make a habit of breakfast. Working with an empty stomach will make it difficult to concentrate. But avoid foods that are sweet. This type of food can make you feel full, but also can make you drowsy. To control your appetite, choose a balanced breakfast with carbohydrate composition. While the fiber-rich foods such as vegetables, fruits and cereals can stabilize blood sugar, causing satiety.
Never recorded
Probably most of them too much importance to record every food they consume and when they eat. Both the number of healthy foods like fruits and vegetables, especially foods that are far from healthy predicate. In fact, most people would eat more if it were treated to dessert or snacks that contain lots of sugar and fat.
Solution: Keep a diet diary, which is a record of your food intake daily. With a diet diary you'll be more careful every time you want to enter a food into your mouth. Because you have to write it in your notes. The diary will also help you pinpoint situations that trigger you to overeat, and lead you to distinguish between consciousness and eating meals with lust.
Sugar addiction
Nearly everyone loves sugar, it tastes sweet. That is why sugar was never absent from the dining table or kitchen every household in Indonesia. Drinking tea or coffee even less savory taste without the presence of sugar in it. And in fact, the sweetness is an important parameter that affects the level of consumer preference towards a product is not rare, healthy foods like yogurt, oatmeal various taste it also contains lots of sugar.
Solution: Do not get used to eat sweets as a dessert after every meal. Make snacks such as special meals only on weekends. Read nutrition labels to limit the foods that list sugar as one of the main ingredient products. Likewise with food containing several types of sugars such as sucrose, corn syrup or glucose. Reduce foods that claim to healthy foods that actually contain lots of sugar. And reduce or even should avoid fizzy drinks, or switching to carbonated drinks are sugar free.
Less eating nuts and legumes
-Leguminous leguminous such as soybeans, lentils, chickpeas, and lentils are the types of foods that are low in fat, filling, rich in fiber, protein and carbohydrates. So are nuts, such as peanuts, cashew nuts, these foods contain many nutrients that are very good for women. But unfortunately many of us consume only poiong-leguminous in small quantities.
Solution: Add the portions you eat legumes and nuts. Do it slowly, for about a week, to allow the body to adjust to changes in the addition of fiber in your diet. If you are a bit lazy to cook, you can buy the beans are ready to eat. Importantly, note the levels of sodium, salt and ways of processing these foods. In order not to get bored, you can meraciknya into various foods such as salads, soup, or a gado-gado, or pureed beans,
Less fiber
Compared to eating fruits, vegetables or grain products rich in fiber, carbohydrates, vitamins and minerals, you may prefer to consume cakes, pastries and donuts are made with added fat, sugar, salt and additive materials. In fact, foods derived from wheat flour is one of the largest sources of saturated fat in our diet.
Solution: You can substitute white bread, noodles or cake with whole-grain bread, cereal or pasta. In order to taste more delicious, you can mix cereal with fresh fruit, or whole wheat bread with slices of chicken breast and vegetables. If you like to snack, try changing the snacks-sweets with fresh fruits.
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