So why is America getting fatter by the day? Because many people repeatedly make small mistakes in their diet that lead to big weight gains.
Weight gain seems inevitable. In fact, ask yourself this question: Will you be heavier 10 years from now than you are today?
The harsh reality is that most of us will be substantially heavier in 10 years. We chalk it up to getting older, hectic schedules, and life on the go. All of these things certainly contribute to bad habits and weight gain, but with some small changes, your diet can be improved substantially – without even changing your lifestyle.
1. Dump the Soda:
Pop is a Triple Whammy. Not only is it void of nearly all nutritional value, it is just about entirely made of sugar and one can contains over 10% of the daily calories needed by a 140 pound woman.
Simply put, your body has no choice but to store all of that unneeded sugar in places you don’t want it to be stored – such as your hips, gut, and rear.
Drinking 1 can of soda per day adds the equivalent of 15 pounds to your weight each year. You would need to run nearly 275 miles to burn your “coke calories” off.
Skip the Diet soda too. Recent studies have linked it to weight gain, in spite of its “diet” claim.
2. Forget the fast food:
Is it even real meat??? Fast food is high in calories, high in salt, and served in portions that are more suited for a truck full of firefighters than a desk bound commuter.
The number one problem with fast food is portion size. A Big Mac medium sized meal contains over 1300 calories, or 90% of the daily calorie needs for a 140 pound woman.
Unfortunately, most fast food restaurants don’t offer an acceptable healthy alternative. Most of McDonald’s salads with dressing have over 500 calories and are outrageously high in saturated fats.
The best option is to skip fast food altogether, but Subway and other sandwich shops offer several healthy options. Just remember that a 6-inch sub is usually one serving.
3. Skip The Hype, Read the label:
Nearly food we come across is sporting some sort of health claim – low in sugar, low fat, zero carbs. Heck even some candy bars, chips, and sodas are now proudly displaying healthy messages.
Unfortunately, these messages are usually little more than marketing hype and may only tell half the truth – for example, low in carbs could mean high fat content.
The only way to find out if a product is really healthy is to read the label. Though it can be a bit intimidating at first, Label reading is an easy habit to pick up, and you will be reading them like a dime store novel in no time.
As a starting point: look at saturated fat content (any is too much), grams of sugar (keep it fewer than 10), and total calories.
4. Add a salad:
Most people don’t get enough water in their diet. Fortunately, salad is nearly entirely made up of water. Additionally, the high water content makes salad a “filler food” meaning that it makes you feel full without filling you full of calories. Amazingly, this is why you will always find major salad bars at all you can eat buffets.