Are You Making These 5 Dieting Mistakes?

 

Trouble losing weight or keeping it off?  Make sure you aren’t making one of these common dieting mistakes.

Are You Making These 5 Dieting Mistakes?

Setting Goals That Aren’t Realistic

Setting an unrealistic goal will almost guarantee failure.  Instead, set S.M.A.R.T. goals when it comes to weight loss.  Donald Hensrud, M.D., weight loss expert from the Mayo Clinic recommends 1-2 pounds per week.  If you lose weight at this pace, you are more likely to keep it off.

Choosing the Wrong Kind of Diet

A diet that doesn’t include any of the foods you like to eat may work in the very short term, but it is unlikely that you’ll achieve you longer-term weight loss goals.  Several studies have found that following a low-fat diet doesn’t make it any easier to lose weight or to keep weight off.   Study participants who followed moderate- or high-fat diets lost just as much weight as those who follow low-fat diets.  Successful weight loss depends largely on one thing — burn more calories than you consume.

Not Planning Ahead

If you don’t plan ahead, you’ll be reaching for the first thing you can get your hands on at lunch or dinner time to satisfy your hunger.  Take the time (maybe on a Sunday morning to plan for the coming week) to make a list of your favorite nutritious meals.  Shop for all of the ingredients and plan your meals for the week at one time.  Bring low-calorie snacks like an apple or a small Greek yogurt to the office to make hitting the vending machines less tempting.

Drink More Water

Drinking water aids weight loss and flushes out toxins from the body.  According to an article in the American Journal of Clinical Nutrition, obese participants in a six-month clinical trial both lost weight and reduced waist circumference by drinking water compared to participants who drank caloric beverages.

Skipping Meals

Meal skipping is not a successful way to lose weight.  Frequent meal skipping actually reduces your metabolic rate, making weight loss more challenging.  Eating regular meals keeps you energized throughout the day and makes it less likely that you’ll overeat at night to compensate.

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Lose Weight in a Week: 4 Easy Ways to Drop Pounds in 7 Days

Lose Weight In A Week

More than likely, if you are reading this post you fall in to one of two categories:

1) You are sick of being overweight, feeling unhealthy, and have no idea where to start

OR

2) You’ve been eating too many desserts lately OR slacked off exercising (or both) and want to lose the 5-10 pounds you gained while you weren’t looking

Whichever of these two buckets you fall into, good news — you’ve come to the right place!  This post will give you 4 Easy Ways to Jumpstart Your Weight Loss and Drop Pounds in Just 7 Days.  I’m serious!  Try these tips for just seven days, and comment below and share your results.

I’ve given this same advice to my coaching clients, and they have had success.  Read their Testimonials here and see what they had to say for yourself!

Without further delay, here are 4 Easy Ways to Lose Weight … starting TODAY!

Drink Water

Water has zero calories, zero carbs, and no sodium.  It’s great for revving up your metabolism, and it flushes out toxins (and excess water) from your body.  I’ve complained myself that water is boring & tasteless.  If this is how you feel, add a lemon or lime wedge.  Plain sparkling water is ok too as long as the sodium content is very low (aim for 30mg or less).  Avoid juices, energy drinks, soda (yes – even diet soda), etc. this week.  You can drink one cup of coffee or tea per day, but don’t add sweeteners or creamers.  (C’mon … it’s a 7-day commitment, not forever!  You want to lose weight, don’t you?)

Cut Out White Bread, White Rice, and White Pasta

Cutting out white-grain products or simple carbohydrates and replacing them with whole-grain or complex carbs diet will slim you down quickly.  Simple carbs are high in sugar, low in fiber, and while they taste good and give us comfort they have little to no nutritional value and cause belly bloating.  They are digested very quickly and leave you hungry just a short time after eating.  Replace white grains with whole-wheat bread, rice substitutes like quinoa and barley, and vegetables, which are digested more slowly & keep you feeling fuller longer.

Do Some Kind of Cardio Every Day for 30 Minutes

Wait — don’t close out of this post!  I promise, this isn’t a deal breaker!  If you want to burn calories, you have got to move.  Again, this is a 7-day challenge to kickstart your weight loss goal or slim down for that bikini you’re going to be wearing in two weeks.  If you don’t have a solid thirty minutes, you can break it up into two 15-minutes sessions or three 10-minutes sessions.  You MUST have time for that?!  No casual strolling here either.  After a warmup, get that heart rate up for a good 30 minutes by brisk walking, walking uphill, jogging, get your butt to a Zumba or other dance class, or jump on any piece of aerobic equipment such as elliptical machine.  You can even go old-school, low-tech and do 30 minutes of jumping rope, jumping jacks, or anything that gets your heart rate up for 30 minutes.  I like to use the FREE Nike Training Club app where there are tons of free workouts just waiting for you & many require NO EQUIPMENT.  No excuses … JUST DO IT!

Get More Sleep

This one isn’t so bad, eh?  Who doesn’t long for more zzz’s?  And guess what?  Your body needs it.  A study published in 2012 found that just a few nights of bad sleep can throw your metabolism into a tailspin.  The study showed that getting four hours of sleep a night for four nights made healthy people’s bodies resistant to insulin — a condition that leads to weight gain, diabetes and other serious health problems.

Not everyone needs eight hours of sleep per night.  Some need less, some actually need more to function optimally.  You can find out how many hours you need by reading this post I wrote for MindBodyGreen.  For the next 7 days, though, focus on adding just 30 minutes of sleep each night.  You might have to turn off the television a little earlier or wait until tomorrow for your turn at Words With Friends, but your body will thank you.

After you try this, please come back & leave a comment below & let everyone know about your progress!  

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Avoid Food Temptations and Weight Gain With These Simple Tips

 

Did you know that if you consume just 100 calories more than you burn every day, you’ll gain ten pounds in one year?  Pretty disturbing, isn’t it?  This tidbit of information can actually help you now that you are aware.  These small changes can make a big difference in controlling temptations this holiday season.Sit When You EatInstead of grabbing a handful of this or that during the day, actually sitting down using utensils and a plate may help you consume less.  Our brains have been trained to respond a certain way at mealtime.  If you make a rule not to eat without sitting down, eating will become more mindful… therefore, less mindless nibbling while making dinner and throughout the day.

Have the Soup

Studies show that starting out a meal with soup can activate brain signals that begin to tell you that you’ve had enough to eat.  By the time you finish with your main course, you’ll be satisfied instead of thinking about the dessert cart.  To minimize calories, stay away from cream-based soups.  Opt for vegetable or broth-based soups with vegetables rich in fiber.

Stay Away From the Buffet

Scientists have found that we consumer more calories when we see big spread of food.  Don’t torture yourself by going to an all-you-can-eat buffet.  Don’t feel like you have to put a little bit of everything on your plate.  It will not hurt the host or hostesses feelings if you consume in moderation.  If you are at a holiday party and they are serving potatoes, pass on the bread.

Use a Smaller Dish

Do you ever notice that when you choose a larger bowl or container, you tend to fill it up?  When you go for ice cream, use a small tea or coffee cup instead of an oversized ice cream bowl.  Also, use a mini ice cream scoop or small spoon to serve yourself rather than a giant serving spoon.  You’ll serve yourself less and still be satisfied.

Out of Sight, Out of Mind

When the treats are out, we eat them.  You know that co-worker with the giant M&M jar on her desk?  We’ve all got one — and each time we pass her cubicle, those blue & green peanut M&Ms are beckoning for us!  Studies show that when candies are placed out of sight in the workplace, people ate half as much.  Don’t tempt yourself by keeping treats in plain view.