11 Diet Mistakes and How to Avoid Them
Relying on Crash DietsDetermined 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.
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 super-sized 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.
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.
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.
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.
Sipping Too Many Calories
When counting calories, many of us
tend to overlook what's in our drinks. This is a big mistake when you
consider that some fancy coffees and alcoholic beverages have more than
500 calories. Even the calories in fruit juice and soda can add up
quickly. What's worse is that liquid calories don't curb hunger. You're
not going to eat any less after a high-calorie drink.
Drinking Too Little Water
This is one of the simplest diet
blunders to fix. Water is essential for burning calories. If you let
yourself get dehydrated, your metabolism drags, and that means slower
weight loss. Research suggests adults who drink eight or more glasses of
water per day burn more calories than those who drink less. So try
adding a glass of water to every meal and snack.
Ditching
Dairy-full-fatmilk, cheese, and ice cream are taboo
for many dieters, but ditching dairy foods may be counterproductive.
Some research suggests the body burns more fat when it gets enough
calcium and produces more fat when it's calcium-deprived. Calcium
supplements do not appear to yield the same benefits, so dairy may have
other things going for it, too. Stick to nonfat or low-fat dairy
Taking the Drive-Thru Bait
The drive-thru is convenient after
a hectic day, and you can always order the salad or other healthier
option. But once you're there, can you resist that milkshake or other
treat? And if you allow yourself the ease of fast food once, it could
become a habit. According to one long-term study, people who ate fast
food more than twice a week gained 10 more pounds than those who had it
less than once a week.
Weighing Yourself Every Day
Weighing yourself daily is a
recipe for frustration and doesn't yield useful information. It's more
important to look for a long-term trend with weekly weigh-ins. If your
goal is to lose 1 or 2 pounds a week, you'll be satisfied to see those
full-pound drops when you step on the scale. The result is more
motivating than the confusing swings that may accompany daily weigh-ins.
Setting Unrealistic Goals
Telling yourself you'll lose 20
pounds your first week is probably setting yourself up for failure. If
you know you won't be able to do it, you may never start your diet in
the first place. If you diet and lose 5 pounds in a week, instead of
celebrating, you may feel discouraged that you didn't reach your goal. A
realistic goal is vital to successful dieting. If you're not sure what
your goal should be, talk to a dietitian.
PS-
THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE
HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.
PS- THOSE INTERESTED IN RECIPES ARE FREE TO VIEW MY BLOG-
HTTP:GSEASYRECIPES.BLOGSPOT.COM/
FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-
HTTP://KNEE REPLACEMENT-STICK CLUB.BLOGSPOT.COM/
FOR CROCHET DESIGNS
HTTP://MY CROCHET CREATIONS.BLOGSPOT.COM
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 super-sized 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.
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.
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.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.Sipping Too Many Calories
When counting calories, many of us tend to overlook what's in our drinks. This is a big mistake when you consider that some fancy coffees and alcoholic beverages have more than 500 calories. Even the calories in fruit juice and soda can add up quickly. What's worse is that liquid calories don't curb hunger. You're not going to eat any less after a high-calorie drink.Drinking Too Little Water
This is one of the simplest diet blunders to fix. Water is essential for burning calories. If you let yourself get dehydrated, your metabolism drags, and that means slower weight loss. Research suggests adults who drink eight or more glasses of water per day burn more calories than those who drink less. So try adding a glass of water to every meal and snack.Ditching
Dairy-full-fatmilk, cheese, and ice cream are taboo for many dieters, but ditching dairy foods may be counterproductive. Some research suggests the body burns more fat when it gets enough calcium and produces more fat when it's calcium-deprived. Calcium supplements do not appear to yield the same benefits, so dairy may have other things going for it, too. Stick to nonfat or low-fat dairyTaking the Drive-Thru Bait
The drive-thru is convenient after a hectic day, and you can always order the salad or other healthier option. But once you're there, can you resist that milkshake or other treat? And if you allow yourself the ease of fast food once, it could become a habit. According to one long-term study, people who ate fast food more than twice a week gained 10 more pounds than those who had it less than once a week.Weighing Yourself Every Day
Weighing yourself daily is a recipe for frustration and doesn't yield useful information. It's more important to look for a long-term trend with weekly weigh-ins. If your goal is to lose 1 or 2 pounds a week, you'll be satisfied to see those full-pound drops when you step on the scale. The result is more motivating than the confusing swings that may accompany daily weigh-ins.
Setting Unrealistic Goals
Telling yourself you'll lose 20 pounds your first week is probably setting yourself up for failure. If you know you won't be able to do it, you may never start your diet in the first place. If you diet and lose 5 pounds in a week, instead of celebrating, you may feel discouraged that you didn't reach your goal. A realistic goal is vital to successful dieting. If you're not sure what your goal should be, talk to a dietitian.
HTTP://KNEE REPLACEMENT-STICK CLUB.BLOGSPOT.COM/
FOR CROCHET DESIGNS
HTTP://MY CROCHET CREATIONS.BLOGSPOT.COM
FOR CROCHET DESIGNS
HTTP://MY CROCHET CREATIONS.BLOGSPOT.COM
Labels: breakfast, calcium, dairy products, fast food, high calorie drink, low fat, skipping meal, snacking, unrealistic goals, Water, weighing daily
posted by G S Iyer at 9:41 AM
0 comments
