TOP 10 DIET MISTAKES
Dieting is a billion-dollar industry that grows every year — right along with Americans’ waistlines. Something is wrong with that, wouldn’t you say?
What’s going on? Why do millions of people desperately want to lose weight, but fail?
In most cases, they’re making some of the following diet mistakes. Learn to not make these mistakes, and you’ll be on your way to weight-loss success.
Mistake #1: Eliminating fats. In fact, you need healthy sources of fat to maintain essential body functions, sustain energy levels, slow digestion and feel fuller longer. Including healthy fats in your diet is good for you and can actually help you lose weight.
Mistake #2: Reducing calories too much. This often leads to yo-yo dieting. When you follow an extreme diet, you’ll lose a lot of weight at first — but then your body will catch on and lower your metabolism to accommodate the reduced supply of fuel. Then, when you return to your normal diet — wham! You regain that weight because you’re now consuming more calories.
Mistake #3: Eating too much healthy food. Eating too much of anything leads to weight gain. No matter how healthy the food is, a calorie is still a calorie. To lose weight, you need to consume fewer calories than your body burns, no matter the source.
Mistake #4: Consuming alcohol. Many people believe that alcohol doesn’t contain a lot of calories. This is especially the case with red wine. In fact, alcohol is loaded with empty calories (for example, five fluid ounces of red wine contains 125 calories). Limit your intake and include the calories in any alcohol you consume as part of your daily calorie count. Sorry — there are no freebies!
Mistake #5: Eliminating carbohydrates. Carb-free diets are popular because of the dramatic weight loss that can occur. But this is typically due to several reasons. First, most of the weight lost is from water, not fat. Second, when you’re on a carb-free diet, most processed foods are eliminated — and these are the foods that tend to add the most calories. Once you return to your old eating habits, the water weight returns, as do those high-calorie processed foods that lead you to gain weight. Complex, high-fiber carbohydrates like brown rice, beans and lentils should be part of any diet regimen.
Mistake #6: Eating infrequently. For your body to work most efficiently, eat healthy foods frequently throughout the day. You should eat five or six small meals or snacks per day to keep your metabolism running strong and your energy level consistent. Try “grazing” instead of gorging.
Mistake #7: Choosing incorrect portion sizes. Most people aren’t aware of what an appropriate portion size really is. They eat much larger portions than they need to, which inevitably leads to weight gain.
Mistake #8: Skipping breakfast. When you eat breakfast, you “fill up the tank” for the long day ahead. Breakfast gets your metabolic machinery running and sets your body’s course for the rest of the day. Without it, your body is literally running on fumes.
Mistake #9: Taking on too much, too soon. This is the single biggest reason why most people fail in their diets. They become so excited about starting a diet that they give up all their favorite foods on the first day. Then they grow discouraged and give up. To avoid this, try to slowly acclimate yourself to new eating habits. After a month, you’ll have changed your diet drastically without experiencing the shock of a complete turnaround.
Mistake #10: Skipping exercise. Many people are trying to lose weight — but only 15 percent exercise regularly. Clearly, there’s a disconnect here. You may not enjoy exercise very much — but if you want to lose weight, you simply have no choice.
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