Underestimation of delivered energy is quite common phenomenon, which ruins many plans aimed at fat reduction effectively. In most cases, statements like "I eat a little but I can't lose weight" are associated with fairly subjective understanding of what the term "a little" means. These are the most popular reasons which make us consume more energy than we think.
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You prepare your menu based on processed food
An innocent cookie consumed between meals, a small portion of spaghetti at your favorite restaurant, a piece of pizza barely "nibbled" for lunch make, contrary to appearances, a solid and difficult to manage additional portion of calories. The fact that a given snack or dish is of a small size does not mean that it cannot be a concentrated source of energy. What can be especially misleading are sweets and fast food dishes in case of which small sizes often house large amount of refined sugars and fat.
Estimation instead of counting
Although counting calories and weighing prepared meals is not mandatory, it may turn out to be an effective tool to help to estimate accurately the amount of consumed calories. A hit-and-miss measure can produce quite bad results as it has been shown in research. Ladies particularly tend to underestimate the portions of food they eat. A kitchen scale is a simple and not very expensive device that may help dispel many doubts. In addition, I encourage you to write your meals down; for instance, run a food diary: you can start one on AfterWorkout.com. A thorough analysis of your existing diet will verify once and for all your understanding of "I eat a little".
"Problems" with memory
You often think you eat a little because you forget about small snacks or appetizers consumed throughout the day. This dealing is more often than not a conscious one – it usually skips your attention what you eat by the way, while being occupied with your everyday activities. Similarly, social events or business meetings, TV watching, the Internet browsing and other things effectively distract your self-control mechanisms and make your mind forget about some foods you grabbed subconsciously. This type of problem can be controlled if you pay more attention to the conditions under which you have your meals and, as far as possible, noting down the amount of food you eat.
You eat too fast
Hasty consumption favours gorging on food and overeating - and this fact has had its confirmation in many scientific experiments. So it's a good reason why you should celebrate your meals properly. Thanks to this, a feeling of satiety will appear more quickly, and your digestive tract will be grateful to you for minimizing the risk of unpleasant symptoms of too fast devouring.
To sum up
The term "a little" can be very individual especially within the context of amount of consumed food. In most cases, it is associated with a considerable underestimation and undervaluation of supplied energy. This process can be verified by keeping careful dietary records in your diary, as well as paying much more attention to how you eat.