Want to lose weight?
Here's what not to do.
You've
taken the first step: vowing to eat well, starting now. Many dieters are
so determined to finally lose that weight that the pounds will indeed start to
whittle away. The problem, though, is that many haven't learned from their
mistakes – and within a month or so, they've returned to their poor eating
habits. Here are seven of the most common dieting mistakes:
01. Not eating enough
protein with breakfast
A
person decides to eat healthy and chooses a bowl of cereal with non-fat milk
and a banana; one hour later, he or she starts complaining of hunger. People
who make this mistake are definitely moving in the right direction, but if they
are truly watching their serving sizes, the 8 grams of protein from the milk is
most likely not going to keep them full until lunchtime. Consequently, they
wind up over-snacking until then or eating a lunch that’s too big. Adding a healthy
fat to the cereal mix, like slivered almonds, or having a little
extra protein – like a hard-boiled egg – can make a big difference in
their satiety level.
02. Having a snack
This
is a tricky one. Most nutritionists recommend a mid-morning snack if
it's going to be more than four hours between breakfast and lunch. But often,
people misjudge the size of their snack and create another actual meal. A
1-ounce serving of almonds is not the same as a 2-ounce serving. Remember, a
snack is a mini-meal, and it ought to be less than 200 calories. Plus, it
should contain protein, healthy fat or both, or you will most likely be hungry
one hour later. In other words, don’t just grab a piece of fruit. And guess
what? If you aren’t really hungry, there's probably no need for a snack at all.
03. Not counting the
calories from alcohol
You
would think this would be a no-brainer, but too many people sabotage their weight-loss efforts
by their cocktail consumption. Cocktails don't need to be flat-out
avoided, but you can't drink like a fish on the weekends and reach your
weight-loss goals – no matter how well you eat during the week. And watch the
size of your weekday pour – a 6-ounce glass of wine doesn’t have the same
calories as a 12-ounce glass.
04. Eating a salad for
lunch
Dieters
often boast they're eating salads for lunch, as if they think they're following
the No. 1 weight-loss guideline. Here’s the thing: Some salads are healthy,
and some are not so healthy. If you’re piling your salad with everything but
the kitchen sink, it’s closer to the latter. Croutons, bacon bits, lots of
cheese and a creamy dressing can be just the tip of a diet disaster. Too much
chicken, too much avocado and too much olive oil can push it over the edge. So
just because you're eating all those healthy greens, you need to make sure all
the other ingredients follow suit.
05. Leaving the carb off
the dinner plate
This
is a really popular mistake. Believe it or not, you can lose weight and enjoy
carbs with dinner – too many people think more protein on the plate is far
better than adding a carb; when you do the math, however, it doesn’t usually
work out in the protein’s favor. For example, a plain 8-ounce chicken breast is
around 375 calories, but if you were to eat a 4-ounce serving and add a half
cup of brown rice, you would save about 78 calories. A small baked potato(topped
with salsa) can save you 105 calories, if you stick with a 4-ounce serving of
broiled salmon versus an 8-ounce. And besides saving calories, you'll be
getting fiber, which overall may help with weight loss.
06. Avoiding your 'bad'
foods
This
is probably the No. 1 diet mistake. Ask yourself: What do you love to eat? And
don't list what you think you should be eating. It's important
to continue to eat those foods you really love – though you likely think you
should avoid them. Sound crazy? Well, whenever someone completely avoids the
foods they love, they inevitably feel deprived and give up on healthy eating.
The key is to find a way to keep the favorites in the mix without sabotaging
weight-loss goals. For example: Occasionally having a slice of pizza for lunch
with a side salad, so you don’t wind up wanting to sit down for an entire pie.
Enjoying French fries with your burger, but losing the bun. Sharing dessert at
a restaurant when dining out, while consciously passing on the breadbasket.
07. Trying the next fad
diet
If
you hear about a diet that promises quick weight loss, run. If you hear
about a diet that eliminates food groups, run faster. And if you think trying
yet another diet instead of attempting to make lifestyle changes is the answer,
think again.
IF YOU INTERESTING TO LOSE WEIGHT FAST AND SAFE PLEASE DO NOT HESITATE TO CONTACT ME
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