Low-Fat Pitfalls
High-fat foods provide more calories than low-fat foods, but they can deliver higher satisfaction or satiety when eaten in the correct portions. Low-fat foods may appear to be a healthier choice, but this may create a false health halo, leading you to consume low-fat food in greater quantities than a higher-fat option. Recognize these distinctions and select appropriate portions for all foods depending on your fullness and satiety cues.
Meal Frequency
Eating more frequently may help you avoid overeating during meals, but it also raises your chances of consuming too many calories. While any number of meals can provide too many calories for your needs, many people find it beneficial to add one or two snacks throughout the day to bridge the gap between meals. This helps to avoid excessive hunger when meals arrive, which may lead to overeating.
Stress
Many of us deal with our emotions through food. Food provides comfort, gives us a sense of control, and is enjoyable. However, those comfort calories add up. If you feel that emotional eating is derailing your diet, explore healthy stress-reduction alternatives.
Take up yoga, seek assistance from friends and family, or seek out a mental health specialist who specializes in food-related difficulties.
Fatigue
What should you do if your body starts to sluggish in the afternoon? Many of us go straight to the kitchen. When you need a quick pick-me-up, it’s natural to hunt for energy (i.e., calories).
When your activity level drops, you may seek a snack out of boredom or habit rather than actual hunger. If you’re hungry, a snack may be just what your body needs for an energy boost. If you’re fatigued, a 15-minute snooze or fast break may help you refresh.
Portion Size
Many people struggle with portion sizes because they are unfamiliar with what a dish looks like. If you are unfamiliar with portion sizes, purchase a small digital scale and begin measuring to determine what a suitable quantity for your caloric needs looks like.
You may discover that you consume more than one serving of numerous meals, such as cereal, bread, or popcorn. A slight change in quantity can make a significant difference in your caloric consumption.
