how to keep your weight loss goals from derailing
Unrealistic, impatient goals
Patience… Patience… Patience… Change doesn’t happen over-night. Studies show that people who lose weight slowly keep it off longer. No one solves a weight problem immediately. A healthy, realistic weight loss plan means losing 1-2 pounds a week max.
Breakfast is your most important meal of the day. It lights the fire that makes you burn. Eating a good breakfast is critical for providing you with energy to make it through the morning without reaching for garbage food.
Not tracking food intake
If it goes in your mouth put it on paper. You may not keep an official “diet diary,” but you should keep track of what you eat in order to control the quality and quantity of food intake.
Not staying hydrated
For weight control and optimal health, drink at least eight 8-ounce glasses (total 64 ounces) of water per day. I use a big jug and sip from it all day long. Once it’s done I have accomplished my goal. Spice things up by adding a green tea bag to it, lemon juice or unsweetened cranberry juice with a dash of stevia
Choosing juice over fresh fruit
Not only is juice loaded with sugar compared to its fresh counterpart, but it offers none of the fiber found in whole fruit.
Other high-calorie liquids
The calories you drink count; even when they come from the likes of low-fat milk. Be especially cautious with sports drinks and power shakes as they can be loaded with sugar.
Not reading labels properly
When reading labels, be sure to note portion size, sugar, carbs and calories. Make concessions for larger portions.
Overindulgence of “fat-free” snacks
Fat free does not mean sugar free. Many low and no-fat snacks are loaded with sugar to compensate for the lack of fat; therefore they often contain more calories per serving than the original version. Read the label.
Swearing off favorite treats
Putting specific favorite foods on the forbidden list just makes them more desirable, leading to a deprived feeling. Indulging occasionally is okay; live a little!
Sampling, licking fingers or simply popping a bite-sized leftover into your mouth are all common kitchen practices, but they will pack on unwanted pounds without you even realizing it.
Pigging out while dining out
The average person eats out more than 200 times a year. Ask about ingredients and preparation, request sauces and dressings on the side, and order à-la-carte. Take half home. Share a dessert. Budget (reduce) calories in advance, so you can enjoy it without the guilt.
Making assumptions or uninformed choices
Some seemingly “healthy” options can be diet nightmares. i.e. A fish sandwich is a safe choice. Wrong! The fish is usually breaded, fried and covered in tartar sauce with more fat and calories than a hamburger. And wraps: A tortilla, even without toppings, can contain up to 400 calories.
Avoiding the Snack Attack
The best way to cut back on calories is to stop eating between meals. WRONG! You’ll just be hungrier and more likely to binge at mealtime. Just be sure to make healthy snack choices.
Never having dessert
While the key to weight loss is changing bad eating habits, it’s not good to ban desserts completely. Allow yourself to indulge in small portions, and you’re less likely to binge later.
When you severely restrict caloric intake, for example, eating just less than 1,000 calories a day, your metabolism slows. Plus, when you increase calories, the pounds come back twice as fast.
As well as being important for nutrient absorption, fat makes you feel satisfied and full. Total fat intake should not exceed 30% of daily caloric intake (saturated fat should not exceed 10%).
Like fat, carbohydrates can’t be avoided altogether; they are the body’s main source of energy and should make up about 55 to 60% of daily food intake. And the source should be low glycemic leafy greens.
Obsessively weighing in
Since daily weight fluctuations are mostly due to water and chemistry changes, depending on constant weigh-ins as a measure of success can put you on an emotional roller coaster.
Eating too quickly
Gandhi said, “eat your drink and drink your food”. This pertains to taking your time, chewing each bite at least 20 times. It takes 20 minutes for you to feel full; therefore you’ll probably overeat if you stuff your face before the signal has time to make its way from your stomach to your brain.
Eating large meals
Eating several small meals a day prevents intense binging and stabilizes blood sugar.
“Dieting is enough” mentality
When we start a diet program our body slows down in order to conserve energy, which causes weight loss to slow down, too. Exercise will burn calories, boost energy and help reduce body fat.
Not rewarding yourself
Positive reinforcement in the form of non-food rewards will help keep your motivation high: a movie, a massage, or perhaps new earrings, whenever you meet a 1, 2 or 5 pound goal. Just think about it: If you can rectify (and maintain) one of these mistakes per week, you’ll be a happy, healthier you in one year and on your way to a thinner, healthier future.
This information and other information on this site is intended for general reference purposes only and is not intended to address specific medical conditions. This information is not a substitute for professional medical advice or a medical exam. Prior to participating in any exercise program or activity, you should seek the advice of your physician or other qualified health professional. No information on this site should be used to diagnose, treat, cure or prevent any medical condition.
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