Oh, how enlightened the ages have been! We have all heard it before: if you want to lose weight, all you need to do is exercise more and eat less. Who would have thought that not eating the extra fries and going for a ten-minute exercise every day could elevate all of us to the level of supermodels? It's not like life, stress, or the desire to be comforted at times has anything to do with putting on weight, is that correct?
On the other hand, really.
What is the number of times that you have heard someone make the move-more-eat-less argument and just rolled your eyes, wondering to yourself, "Do they even know what it is like to live in the real world?" For example, we are all expected to have an infinite amount of time and energy to exercise and count each and every calorie in order to achieve our weight loss goals.
It's not easy to get rid of excess weight!
It is not easy to lose weight when you are trying to balance everything that you have going on in your life, including job, school, family, and other obligations. Just getting it through certain days is a victory for me; therefore, it is difficult for me to find the time to go to the gym and prepare a dinner that is completely nutritious and has been well planned out.
Food has the potential to be your closest companion.
And what about the things that cause you to feel? There is a justification for the name "comfort food." Isn't it a really loyal thing to do? It is there for you at moments such as when you are feeling worried, when you are celebrating, when you have desires, or when you need to simply relax and take it easy.
Do you have any willpower at all?
It's not only a matter of willpower when it comes to reducing weight, and I'm sure that a lot of us can relate to that. Nah, there is a lot more to it than that. It is common for our eating habits to be connected to how we are feeling, the experiences we have had, and even how we see ourselves at times. Therefore, while the suggestion to exercise more and eat less may seem to be simple, really putting it into practice is an entirely other kind of challenge.
It all comes down to the eating choices you make.
In order to achieve your goal of losing weight, you need to pay closer attention to the foods that you select to consume. In order to avoid putting on a significant amount of weight, when you overeat the appropriate meals, it may not be such a terrible thing.
Just give it some thought for a second.
In your opinion, which of these would be the most burdensome for you?
Putting a large bowl of romaine lettuce, sliced tomatoes, olives, tuna, a hard-boiled egg, and shredded cheese with oil and vinegar on your face and stuffing it with everything you want.
Alternatively, devouring a double quarter pounder accompanied by a cheese sandwich, a huge fry, and three chocolate chip cookies.
Is it the one?
Obviously, the second one is the one!
On the other hand, what if you did away with the cookies and the bun?
Here is the meal that causes you to gain weight the most.
Bread is the food that is responsible for weight growth.
What's causing you to put on so much weight is the excessive consumption of bread. And it is the bread that is preventing you from dropping the weight that you so desperately want to lose.
To clarify, this does not just refer to bread. It encompasses all breads and dishes that are bread-based, such as:
Sandwich slices, buns, biscuits, toast, waffles, pancakes, croissants, bagels, muffins, crumpets, banana bread, cornbread, baguettes, rolls, garlic bread, pita bread, tortillas, stuffing, crackers, cake, cookies, pie, pastries, crust, wafers, cones, cupcakes, doughnuts, dumplings, hush puppies, breadsticks, and any other foods that contain bread are examples of bready foods.
Why eating an excessive amount of bread causes you to gain weight
The consumption of an excessive amount of bread may lead to weight gain due to the fact that it is high in calories and carbohydrates but does not provide much in the way of beneficial nutrients such as fiber or protein. Except, of course, if you consume bread that has been supplemented with fiber and protein.
It's clear that not all bread is terrible. For example, if you are trying to lose a few pounds, you could find that eating bread made with whole wheat might be beneficial. It is important to keep in mind that "good" bread is still bread, and you do not want to go beyond what is considered "good" bread.
A few things to bear in mind when it comes to eating bread are as follows:
Look for bread that is high in either fiber or protein.
The consumption of fiber helps you feel full for longer and maintains a constant blood sugar level. Search for bread varieties that include the highest amount of fiber and the least amount of added sugar when you go grocery shopping. Additionally, I prefer eating breads that include protein, such as keto bread. Specialty breads are available in the grocery shop, which you may visit.
Take care not to consume white bread.
Because of its high level of processing and the presence of added sugar, white bread is the worst kind of bread that you may consume. Also, it lacks components that contribute to a sensation of fullness, which leads to an increase in the amount of food consumed. Additionally, because of its high glycemic index, it has the potential to cause a rapid increase in your blood sugar levels. Simply consuming two pieces of white bread on a daily basis is enough to raise the likelihood of becoming obese by forty percent, according to research reports.
The impact that processing has on bread
Because the fiber that slows digestion is eliminated during the production of simple carbohydrates like white bread, these carbohydrates are broken down very fast in your body. Your metabolism may slow down as a result of this, which might further contribute to weight gain.
When it comes to bread, portion proportions are important.
When it comes to bread, portion sizes are important since it is simple to consume more than one should. If you consume an excessive amount of bready items all at once, you may wind up eating more than you should without even being aware of it. This is because bready foods are loaded with calories and carbohydrates. For instance, a bagel can seem to be a single serving, but it really contains anywhere from three to five ounces of grain, which is a significant portion of the daily grain intake that you are intended to consume.
If you restrict the amount of bread you consume in your diet, you won't always feel hungry.
The keyword is "limit."
Do not believe that in order to lose weight, you must fully abstain from bread and items that include bread. You merely want to stop consuming such a large quantity of stuff on a consistent basis.
There is an issue with going above what is expected of you. In addition, it is quite simple to be unaware of the quantity of bread that one is consuming.
When you consider that you have had two pieces of toast, a couple of biscuits, some pancakes or waffles for breakfast, a sandwich and cookies for lunch, and then a few dinner rolls and cake or pie for dinner, you can imagine how much bread you have consumed in a single day.
On top of that, we are able to consume even more food in a single day. This results in an excessive amount of calories, carbohydrates, salt, and added sugar, all of which add up to a significant amount.
Methods for beginning the process of cutting off bread
I have no doubt that each and every one of the items that I described before that are classified as bread is scrumptious. In addition, they have the potential to become addictive. Therefore, it is quite unlikely that you would simply give up all of these things without any hesitation. But let's be honest.
My own experience
Increasing my awareness was the first step I took to reduce the quantity of bread I was consuming for the first time. During each meal, I paid closer attention to the amount of bread that I consumed. Then I would just reduce my spending.
For instance, I would only receive one piece of bread rather than two slices of toast on the other hand. I would get one or two biscuits rather than the four that were offered to me. Instead of using two pieces of bread to construct a sandwich, I would make the sandwich using just one slice of bread that was folded over instead. I would order one smaller piece of cornbread for supper rather than two large slices of cornbread being served to me.
Doesn't it sum up the situation?
You are also capable of doing it.
Reduce your consumption of bread to half or one-third of what you typically consume. As an example, rather than getting five or six pieces of pizza, you should just order two slices.
During the week, I also make it a point to abstain from eating bread on certain days. It is not necessary to consume bread or items that include bread on a daily basis. Exists what? By avoiding items that include bread on three or four days each week, every week, every month, and every quarter of the year, you will be able to see the gradual loss of weight from one month to the next.
A guide to reducing your appetite while eating less bread
Another thing you can do to reduce the amount of times you feel hungry is to increase the amount of whole foods and calorie-dense, healthier options that you consume in your diet.
What I do is exactly this.
In order to maintain a feeling of fullness throughout the day, I consume a lot of fruits, vegetables, nuts, and seeds since these foods are loaded with fiber and minerals. In addition to that, I may take a handful of almonds, apple slices topped with peanut butter, or a cup of Greek yogurt, then sprinkle some granola on top of it. In addition to that, I will have robust grains such as quinoa or brown rice. In addition, I like serving myself roasted or baked potatoes, cottage cheese, and avocados.
These are just a few instances of whole food options that not only provide me with energy but also prevent me from being hungry and therefore consuming bread and junk food, which are both sources of empty calories.
What You Should Take Away
Please make sure you get that I am not implying that eating bread would cause you to gain weight. It is not like that. We have all been guilty of consuming bread and dishes that include foods, and it is the excessive consumption of bread that is the cause of weight gain. I'm only suggesting that if you want to reduce weight, you should give it a little less attention.
By gaining control of the amount of bread that I consume, I have been able to reduce the amount of fat that is located around my midsection, which is the region that I struggle with the most.
Eliminating bread from my diet has provided me with other advantages, including improved digestion. Constipation is a very unpleasant condition. Moreover, it may result in issues with the bowels. Reducing the amount of bread I consume has not only helped me feel and look less bloated, but it has also enhanced my level of energy.
My point is that there are a great many factors of life that are beyond our control and have the potential to do us harm. If we want to improve our health, healing, wholeness, and longevity, why don't we do a better job of controlling the things that we control over?
In my view, this is an obvious choice. How about you, then?
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