Eating Healthy & Not Losing Weight Tips That Can Help

 Are you someone who is eating healthy, but not losing weight?

Even though you are eating healthy, you could be making a few small mistakes that can lead to a plateau and hinder your results.

Keep portions in check. We all know that what you put on your plate is important, but healthy eating is also about being mindful of how much you consume. For example, your husband has pancakes with butter and syrup for breakfast, your son grabs a doughnut, and you opt for a cup of oatmeal with a handful of walnuts, a sliced banana, and a large glass of organic blueberry juice.

You may win on nutrients, but when it comes to calories, you're dead last: That healthy-sounding meal adds up to almost 700 calories, more than a third
of your calorie allotment for the day.

When you snack on fruit, count calories, follow a weight loss program, and get some form of exercise most days. So when you step on that scale and the needle stays put, you wonder what you're doing wrong.

STOP STARVATION AND YO YO DIETING

Here's why:
The body reacts to weight loss as if it were starving and, in response, slows its metabolism.

When your metabolism slows, you burn fewer calories -- even at rest. So it makes it almost impossible to lose weight.

If you continue to take in fewer calories, you will either stop losing weight as quickly as you have been, or you'll stop losing weight altogether.

After starvation diets, eating under 1400 calorie per day diets, when you increase your calorie consumption, you may actually gain weight more quickly than you have in the past.

The solution is to increase your physical activity & eat 5 small nutritious meals a day. (Skip sugar, white flour and empty calories that don't fuel your body & help you to stay healthy)

Doing so will counteract the metabolic slowdown caused by reducing calories. A regular schedule of exercise raises not only your energy expenditure while you are exercising but also your resting energy expenditure -- the rate at which you burn calories even when the workout is over and you are resting.

                      

Vegetables: Per 1 cup, raw spinach has 7 calories and  boiled eggplant contains 35 calories; mashed sweet potato has 249.

Whole grains: Two full cups of air-popped popcorn (a whole grain) has about the same number of calories as three little whole wheat crackers.

Mix a juice spritzer: Combine your favorite juice (half of your usual amount) with water. You can cut up to 85 calories per glass--and lose 5 pounds or more a year.

Fruit: A 1/2-cup serving of strawberries has 23 calories, while a medium banana has more than 100.  An orange has almost half the calories of a glass of orange juice.  More low-cal picks include melon and blueberries.

Sprinkle flax on cereal:   High-fiber, ground flaxseed can help curb your appetite and eliminate calories. Add it to yogurt or muffin and bread mixes.

If you walk, Break into a jog. If you already jog, speed up to a sprint. These brief intervals allow you to cover more distance, burn fat and calories--without lengthening your workout. The increased impact will also help make your bones stronger.