1. Relying on Crash Diets
Determined to lose 10 pounds fast, you turn to a crash diet. Perhaps your plan calls for nothing but grapefruit or cabbage soup each day. You slash your daily calories to fewer than 1,000, and sure enough, the pounds melt away. But when you eat so few calories, you train your metabolism to slow down. Once the diet is over, you have a body that burns calories more slowly, and you usually regain the weight.
2. Skipping Breakfast
Skipping breakfast seems like a simple way to cut calories, but it can make you hungry the rest of the day. This may lead to unplanned snacking at work and eating a supersized portion at lunch, making calorie counts soar. But breakfasts that are high in protein and fiber can curb hunger throughout the day. In fact, studies show people who eat breakfast every morning are more likely to maintain a healthy weight.
3. Losing Track of Your Snacks
Maybe you count calories at every meal, but what about all those nibbles in between? There’s the bag of pretzels at your desk, the little slice of cake at a party, the taste of your son’s ice cream cone. All of this mindless munching adds up and could sabotage an otherwise well-planned diet. If you’re serious about counting calories, you may want to use your smartphone or a notebook to keep track of each bite.
4. Not Snacking at All
While mindless snacking can pad your waistline, thoughtful snacking may do just the opposite. People who eat several small meals and snacks a day are more likely to control hunger and lose weight. Snacking helps keep your metabolism in high gear, especially if the snacks are protein-rich. Having a few nuts is a good, high-protein choice, and research suggests people who snack on nuts tend to be slimmer than those who don’t.
5. Loading Up on Low-Fat
Low-fat products can play an important role in your diet. Just remember that low-fat isn’t the same as low-calorie, and it’s not a license to take second and third helpings. If you pile your plate with low-fat cake, you may end up eating more calories than if you had a smaller slice of regular cake. The best way to know how much fat, sugar, and calories you’re getting is to check the nutritional label.
The holidays are over, and winter is coming to a close. Now, it’s finally time to buckle down and lose some weight.
So, you eat the right foods and get some exercise, but those pounds just won’t budge!
Believe it or not, you may be sabotaging yourself without even knowing it. By eliminating these 5 common diet mistakes, you may finally see those pesky pounds fall away.
6. You Eat in Front of the T.V.
It’s dinner time and the big game is on. So, without thinking, you grab a big plate of food and eat in front of the TV.
Experts have found that when your mind is distracted while you are eating, it often blocks the hunger cues that alert your brain that you have eaten enough.
While you are cheering for your favorite team, you will most likely eat more calories than you need, which in turn gets stored as fat.
So, take a break from the TV and sit down at the dinner table.
7. You Don’t Drink Enough Water
When you don’t get enough water, it can have a negative effect on both your appetite as well as your metabolism.
In addition, when you are thirsty, your body often interprets this as hunger and you naturally respond by eating extra calories that you don’t need.
Make sure that you stay hydrated throughout the day. This ensures that your stomach feels full which will help you avoid consuming mindless calories.
7. You Don’t Count Beverages
Many people forget to count beverages toward their overall calorie count for the day. Sugary sodas, sweet teas, and fruit juices are chock-full of calories that will eventually add extra inches to your waistline.
And if that’s not enough, studies show that your body doesn’t register liquid calories the same way that it registers solid calories. As a result, you often end up drinking more calories to feel full.
So, if you want to be completely safe, just stick with water.
8. You Fall for False Health Labels
Make sure that you always read the ingredient list and nutritional information on all packaged foods that you consume.
Many foods display their products as “sugar-free,” “all-natural,” or “low-fat” to entice you to buy it.
In addition, you may also perceive that a food is nutritious because of common buzzwords like “gluten-free” or “organic.” As a result, you may end up misjudging how many calories the food contains.
According to a study from Cornell University, people who think they are eating healthy foods, tend to eat 131% more calories than they otherwise would.
That’s why you want to make sure that you know exactly what you are putting into your body.
8. You Eat When You’re in a Rush
Often times the first thing you do when you’re in a rush is to eat your food as quickly as possible.
Studies suggest that you should take at least 20 minutes to eat each meal. This is the amount of time that it takes for your stomach to signal to your brain that you’re full.
It’s also why you want to avoid fast-food. You end up eating the calorie-laden meal before you even realize that you have had enough!
So, if you’re struggling to lose that extra weight, don’t despair. There may be some simple changes that you can make in your diet that will help you on your quest to a healthier lifestyle.
Losing weight can be rough. Even when you think you’re doing everything right, sometimes the scale refuses to budge. You might be tempted to fall for fad diets or weight-loss products that promise quick, miraculous results. But if it sounds too good to be true, it probably is. Or, at the very least, it’s unsustainable and unhealthy.
If you want to shed the pounds and keep them off, you need to shift your mindset from dieting in the short-term to making long-term lifestyle changes, says Leslie Langevin, author of The Anti-Inflammatory Kitchen Cookbook and owner of Whole Health Nutrition.
“Adopting healthy habits may not be easy, but most things in life that are worthwhile take work,” says Bonnie Taub-Dix, registered dietician, creator of BetterThanDieting.com and author of Read It Before You Eat It: Taking You from Label to Table.
With all the opinions out there, it’s easy to get overwhelmed and confused. Not to mention, misinformed. So how do you separate fact from fiction and avoid dieting pitfalls Here are the most common mistakes people make when trying to lose weight, plus what to do instead to reach your weight-loss goals in a healthy way.