If you feel hungry an hour after you’ve had a meal, or you feel like you could eat a mountain of food and still be hungry soon after, you’re not alone – many people trying to lose weight feel exactly the same. And no, it’s not a fast metabolism that’s sabotaging your progress, nor is the amount of food that’s the problem. Instead, what could be preventing you from losing weight and eating healthily are the following 3 common diet mistakes.
1. Not Enough Fiber
We often forget the importance of fiber in our diet. And yet, it’s one of the most important things not only when it comes to weight loss, but our general health as well. Fiber helps with digestion, lowers the cholesterol, prevents diabetes, lowers the risk of heart disease and supports weight loss. Although the daily fiber recommendation is between 25-30 grams a day, research shows that most people consume well below that recommendation – around 16 grams a day.
To boost your fiber intake, eat plenty of fiber-rich foods, including:
- Whole wheat
- Lentils, beans and peas
- Chia seeds
- Brown rice
- Whole fruits with skin, etc.
2. Not Enough Liquids
The best way to hydrate your organs and your whole body, and curb your appetite is to drink more water. In general, people should drink at least 8 glasses of water a day, but recent research shows that the recommended amount of water is highly individualized. For example, most women of average height and weight should drink 2.7 liters of water a day, while most men should drink 3.7 liters of water a day. And if you’re trying to lose weight? The amount only increases. Of course, you don’t want to spend your whole day drinking water (nor would that be healthy!), but you do want to make sure you’re drinking enough fluids.
Start your day with a glass of water, and drink whenever you feel hungry between meals. Herbal teas and sugar-free juices also count.
3. Not Enough Veggies
If you want the best of both worlds – more fiber and more water – just eat more vegetables! Most veggies contain a high water content and they’re rich in fiber, soluble and insoluble. Furthermore, they’re loaded with vitamins, minerals and antioxidants, which are crucial for health and prevention of various diseases. In essence, the more veggies you eat, the healthier you’ll be, and the quicker you’ll lose weight.
To increase your veggie consumption, add them to every single meal you eat, including your snacks. Whenever you feel hungry between meals, munch on carrot sticks, celery, cucumbers, and other raw foods.