The Greatest Dieting Mistakes
When it comes to dieting there are many mistakes that are made on a near-daily basis. While there are many real profound mistakes that go along with the territory there are a few that seem to have far more profound and lasting implications than others. Hopefully, by learning about these mistakes you can learn to avoid them in your own weight loss pursuits.
Here are few bad habits to watch for:
- Fizzy drinks: Most fizzy drinks are full of calories and they go down easily. But before we realize we make our system take in loads of calories. Try to restrict your soft drinks and prefer other beverages like lemon juice and coconut water, both of which can be refreshing with minimal calories.
- TV watching: Eating while watching TV is something which is a very prominent cause of gaining fat. Usually while on screen we tend to forget how much we have taken in and most of the time we realize this when a packet full of chips becomes empty!!
- Lack of sleep: It has been shown that due to lack of sleep our hormone cycle gets disturbed and the cortisol levels change, leading to weight gain. Second, if we remain awake for a long time we tend to eat more, thereby gaining extra calories.
- Shopping when hungry: Research has shown that when we buy our grocery when we are hungry, you tend to buy things which are easy to grab and are high in calories. Hence always have healthy food before you go shopping.
- Desserts: Eating something after the main course often leads to high-calorie food intake like ice cream, sweets. So instead of these, try to take simple deserts like lemon water, or something noncaloric. The best is to avoid it completely.
- Time of meal: Most of the time we try to postpone or skip our meal, ultimately this leads to severe hunger, making us eat whatever we can grab immediately. Most of the time this is high caloric fast food. Always plan your meals and carry healthy food items with you like fruits, sandwiches.
- Fat-free/sugar-free food: Fat-free or sugar-free foods are not calorie-free food items. We should always look for the portion size and amount of calories we are going to have.
- Lack of exercise: Not taking time out for your regular exercise makes you gain weight and also makes you lazy.
- Going out to eat: Frequent outings leads to increase in the consumption of food high in calorie, sugar, and salt, leading to weight gain. Restrict your outings to not more than once or twice a month.
- Dehydration. Drink lots of water, so that you keep on flushing out harmful toxins.
Perhaps the single largest mistake that dieters make is adopting an all or nothing attitude. These are the dieters that scour the pantry and the refrigerator removing anything that could be seen as a potential source of temptation. They embark on a dietary regimen that is nearly impossible to maintain and believe that all is lost the moment they stray from the strict guidelines of their diet.
While this may work for some in the short term, it sets them up for failure, frustration, and ill will towards the entire dieting process. The important thing when it comes to dieting is the goal. Your goal is to shed pounds. There are many ways in which this can be done that do not require starving yourself or punishing yourself in the process.
Another great mistake when it comes to dieting is selecting a diet plan where you eat the same thing every day. Despite our human need for structure and routine we tend to enjoy changing our lunch routine on occasion. Select a diet or new nutrition plan that allows you to enjoy a wide variety of foods rather than one that limits you to the same meal or meal selection day in and day out.
Other common mistakes include depriving yourself of everything you enjoy. One thing that we often forget is the importance of moderation. Fill up on servings of fruits and vegetables but allow yourself to enjoy the occasional indulgence for the sake of sanity. If you never allow yourself to enjoy a taste of chocolate, why on earth would you want to live forever? Seriously, do not forget to enjoy food for the sake of dieting. There is nothing wrong or sinful about enjoying food. The problem lies when you enjoy only the wrong sorts of foods.
Milkfat consumption, for example, correlates with decreased adiposity relative to its caloric content.
And gut flora also seems relevant to weight gain or loss, so foods that impact gut flora potentially impact weight gain outside of their caloric content.
Not all calories are even digestible. Raffinose may have calories, but your body can’t use them till microbes digest it a bit first. And give you gas in the process.
You should also avoid the mistake of not setting goals. While you do not want to set goals that are impossible to achieve you should also avoid the opposite end of the spectrum, which involves having no goals at all. Those who set aggressive goals that are achievable will see the greatest degree of success. Making those goals public and asking for support is another thing that will help you achieve greater success. This is one reason the Weight Watchers program has enjoyed the phenomenal success it has.
TIMING of your consumption is very important. There is an old saying: if you want to fatten your animal up, feed it at night.
Eating after dark is a modern invention and a sure fire way to pack on pounds for many people.
The final mistake when it comes to dieting that is made all too often is giving up. We all have setbacks along the way. Even those who have achieved monumental dieting success have met with failure on the road. The end result, however, for those who stick with the plan is a healthier body and that is something that is worth fighting for. Your goals may get sidetracked but you can set new goals. You may have had a bad day or even a bad week when it comes to your dietary goals and plans. Do not let this defeat your desires to become a healthier you.
There are healthy types of Fats and Carbs as well as unhealthy types. If you want to see it simply, if it is from the ground or an animal and is minimally processed, then it is healthy. If it has been processed and stripped of nutrients or overly concentrated, then it is unhealthy.
More specifically, monounsaturated fats (avocado, olive oil, nuts, seeds) are generally healthy. Trans-fats (partially hydrogenated oils used in muffins, cookies, fried foods, etc) are unhealthy. Polyunsaturated fats are easy to get too much of and can become unhealthy. Saturated fats are NOT inherently unhealthy. There is no credible evidence to prove that they are unhealthy. There is also no evidence to prove that they are healthy. So they are a neutral fat that should be eaten in moderation.
Simple carbs from white, refined flour are generally unhealthy (white bread, white pasta, etc.). Added or refined sugar is generally unhealthy. More complex carbs like whole grains, quinoa, buckwheat, amaranth, are generally healthier. Of course real, from the earth, unprocessed foods like veggies are the best.
Keep in mind all this “healthy” and “unhealthy” business still relies on eating appropriate portions. Eat the minimum amount of food that you need to maintain adequate nourishment and energy. Overconsumption of any “healthy” food can quickly make it “unhealthy.
Learn to overcome those mistakes and move on from them. Let your failures teach you as much as your successes and you should be well on your way to the healthier person that you know is hiding inside. Whether you want to get rid of 10 pounds or 210 pounds the only way to achieve that goal and make it last is by dedicating yourself to the process of becoming a healthier person. A healthy person has healthy eating habits and doesn’t starve him or herself. Nor does a healthy person binge on things that aren’t healthy. Learn to enjoy food in moderation and you should be well on your to the success you seek.