Here are some of the possible culprits.
You’re skimping on fat
This one may seem counterintuitive.
You may be thinking, “Doesn’t eating fat make you fat?”.
Getty Images / Karl Tapales
The short answer: not necessarily.
Eating too many calories from any nutrient can lead to weight gain.
Fat is digested slowly and increases satiety.
(Read more about the sneaky signs you’re not eating enough fat here).
So, go ahead and have 2% Greek yogurt instead of nonfat for breakfast.
So delicious, right?
The same goes with protein.
“The key is spreading it out throughout the day.
We only need about 4 ounces of protein per meal for muscle growth and repair to support metabolism.
Eating too quickly can also lead to consuming more calories without realizing.
“Research shows that our brain needs approximately 20 minutes to receive fullness signals from our digestive system.
You snack too much in the afternoon
you’re able to blame diet culture for this one.
Try whole-wheat toast with two eggs and avocado or oatmeal with peanut butter and berries.
Stop eating skimpy salads at lunch that only have vegetables and chicken.
Add 12 cup of whole grains like farro to your salad, which will addfilling fiber.
Mix in avocado or nuts, which have healthy fats.
Thecombo of protein, fiber and fat at lunchwill suppress hunger hormones and keep you full.
Even a plain latte has about 100 calories from the milk.
All it takes is about 250 extra calories per day to gain two pounds per month.
Alcohol calories can add up, too.
“It’s important to double-check you are mindful of serving size.
The serving size of wine is 5 ounces while the standard wine glass is 12 ounces.
Five ounces of wine, twelve ounces of beer, and 1.5 ounces of liquor have about 120 calories.
But if you eat more calories than your body needs, insulin will store the rest as fat.
If you are constantly eating throughout the dayevery 1-2 hoursinsulin is constantly released, driving the storage of fat.
Build a balanced plate with fiber, protein and healthy fat.
But whereas it was built in before, you now have to be intentional or it won’t happen.
In other words, schedule it and set a reminder.
You don’t have to do 30 minutes at once.
Try 15 minutes on your lunch break and 15 minutes after work, for example.
