DIETING - one of the most common new year resolutions and also the most easily broken.
It starts when you slack a little, you skip breakfast one weekend by waking up late and the next thing you know, you're over-ordering at lunch. You face your scale the same night and feel defeated that your previous days' workout and diet has gone to waste...and the cycle continues. Sounds familiar?
Before you know it, you've given up dieting feeling that it isn't effective. Try not to wallow in the setbacks you've made, instead recognize your mistakes , avoid making them again and you will definitely see results. Here are some of the common diet mistakes :
1. Ignoring calorie count
While a lot of us think we know what oily foods to avoid during dieting, you may be eating way more calories than you should. Calories can add up quickly when you take that extra spoon of creamy dressing (100 calories) , eating while you cook or having more glasses of wine than you should. These unhealthy add-ons sneak calories into your diet throughout the day without you noticing and can add up to significant weight-gain. The next time you order grilled chicken or salads thinking they're a healthier option, weigh in the size and toppings as bacon, cheese and creamy dressings might add up to more calories than a hamburger.
Liquid calories are also dangerous such as alcohol, milkshakes, coffee and sweetened drinks. This is because the beverages satisfy thirst but do nothing to curb your hunger. Your body does not register liquid calories even if you've drank over 500 calories of wine, you will still crave to eat. An easy way to moderate the amount of liquid calories you drink over a meal is to not drink on an empty stomach. If you're beverages are served before your meal, sip them slowly until the course arrives.
"In calories, one Long Island Iced Tea is the equivalent of 26 fat-fried onion rings," Elizabeth Somer, R.D., author of 10 Habits That Mess Up a Woman's Diet.
Fix : It's easy to lose track of what you've eaten so keep a food diary and jot down what you've eaten everyday including how many calories each of them add up to. Additionally , calculate the calories you need per day to lose weight. Here is a 3-step process using the Harris-Benedict equation for women : http://www.shape.com/weight-loss/weight-loss-strategies/ask-diet-doctor-how-many-calories-should-i-eat-lose-weight
2. Not Exercising
Diet without exercising will only delay your journey to reach your goal and ideal weight, not to mention unhealthy. If you've been dieting hardcore and realize there is no significant difference in your weight it might be due to low -metabolism rate. By exercising, you raise your metabolism and burn off way more calories.
Fix : Motivate yourself by doing a minimum of 30 minute workout daily either doing something you love like cycling or swimming. If you find it hard to be motivated, engage a exercise buddy who will help you stay committed to your regime. Soon, you will notice how much fat you are converting into lean muscles and instantly look better in your outfits.
3. Skipping Meals
Almost everyone on a diet has been guilty of this thinking you could cut some calories. Breakfast champions as the topmost skipped meal in a day. However, it is the most important one to help you lose weight. Skipping breakfast will only make you hungrier and less productive during the day.
Irregular eating habits will also alter and disrupt your body's metabolism which makes it harder to lose weight and defeats the purpose of cutting down calories.
"People skip breakfast thinking they're cutting calories, but by mid-morning and lunch, that person is starved," says Milton Stokes, RD, MPH, chief dietitian for St. Barnabas Hospital in New York City. "Breakfast skippers replace calories during the day with mindless nibbling, bingeing at lunch and dinner. They set themselves up for failure." (www.webmd.com)
Fix : Prepare handy and simple breakfast to guarantee that you won't skip it such as single-serve instant oatmeal, low-fat granola bars, whole-wheat toast or half a grapefruit. These could keep you feeling full until lunchtime.
4. Portion Distortion
If you've been eating healthy foods and still not losing any weight, this may be your problem. A lot of us don't realize we are eating bigger portions than necessary. Your hands can help determine how much you should eat. Proteins like meat should be the size of your pain and a single serving of carbohydrates should be a handful. Vegetables and salads should fit two cupped hands.
Fix : Use smaller plates and bowls as well as chew your food slowly. This gives your stomach enough time to let your brain know that you're already full before chomping everything down.
A more detailed tool to understand proper serving sizes :
5. Eating Amnesia
The act of unknowingly putting hand to mouth, usually when watching television , reading a book or in front of the computer. It happens anywhere and everywhere when food is within reach. In time it will quickly add up and multiplied by small portions of your favourite snacks. Also, resist any temptation to clean your plate or anyone elses, think of your waistline instead of wasting food.
Distracted eating while doing other activities lead to overeating because you aren't paying attention to what is being put in your mouth or how much. When you eat mindfully during meals by tasting the food, you will be more cautious and feel satisfied faster.
Fix : Kick the habit, try replacing snacks with a cup of tea, water or chewing a piece of sugarless gum. If you crave a snack, make sure it is the right portion and make it a healthy one. Avoid putting containers of snacks near your television or computer to resist the temptation. As they say 'out of sight, out of mind'.
Avoid these 5 sneaky traps while on your diet and soon you will be feeling healthier, sexier, more energetic and shredding more pounds and inches than you hope for!
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