THE 7 DEADLY DIET MISTAKES
It’s common in Diet Mistakes. You’ve been on a diet for weeks and aren’t losing weight like you thought you would.
It may be because you’re consuming more calories than you think.
Keep reading to discover seven sneaky habits that may be sabotaging your weight loss efforts and lead to Diet Mistakes.
Common Diet Mistakes
Diet Mistakes: Forgetting Liquid Calories
It’s easy to forget that the things you drink have calories – some more than you’d think. In fact, some beverages have more calories than an entire plate of food.
It is estimated that around 20 percent of your daily calories come from what you drink. So don’t make common diet mistakes as you drink your juice with breakfast, rehydrate with a sports drink at the gym, or drink a glass of wine at dinner, think about the calories you’re adding.
For calories’ sake avoid diet mistakes, it’s best to avoid all sweetened sodas, sweetened or flavored coffee drinks, sweetened tea, and smoothies. Replace these high-calorie drinks with water, skim milk, and unsweetened herbal tea. Because while they taste great, liquids generally don’t satisfy hunger, so they are just empty calories.
Diet Mistakes: Meal Skipping
Many dieters think they’ll cut their calorie intake by skipping a meal, usually breakfast.
But this is one of the biggest diet mistakes.
Research has shown that those who skip breakfast actually weigh more than those who eat three meals a day. Skipping a meal usually causes you to eat more calories during the day because you will end up eating even more food later in the day because you’re so hungry.
So aim to eat three (or more) meals a day and avoid costly diet mistakes. A healthy breakfast that will keep you feeling full all morning contains protein and fiber. An example would be whole-wheat toast and an egg.
Diet Mistakes: Oversized Portions
Just because restaurants load your plate with a mountain of food doesn’t mean you should eat that much at home for a normal meal.
Remember that your stomach, like your heart, is the size of your fist. Don’t think you could fit much food into your fist? You’re right. And contrary to what mama taught you as a child, you don’t have to eat all the food in front of you.Don’t make the diet mistakes your mama made.
To eat a little less, use smaller plates and eat slower so you know when you’re full. Also, remember that portion control also applies to healthy foods, as they, too, contain calories.
Diet Mistakes: Too Many Extras
A salad is a healthy, low calorie option. At least until you add dressing, bacon, cheese, and croutons,which is one of the worst diet mistakes.
These add extra calories fast.
One tablespoon of dressing contains 75 to 100 calories. With that in mind, it’s no wonder grilled-chicken salads at a fast-food restaurant can have more calories than a hamburger,can you see yourself making these diet mistakes.
Diet Mistakes: Blaming Your Genes
Many people give up on dieting or think there’s no hope when it comes to meeting their goal weight because of their genes.
Just like you may share your father’s hair color or your mother’s eye color, there is a small chance you also share your parent’s body type. However, this is no excuse for doing nothing about trying to lose weight.
Stick to your diet and exercise plan and you should definitely see results.
Diet Mistakes: Eating Without Thinking
It happens to everyone. You’re tired after a long day and you just want to veg in front of the television or read a good book. Unfortunately with these diet mistakes, mindlessly eating is often involved. You may think that since it’s not on a plate it doesn’t matter, but every bite you take counts.
When it comes to a successful diet, make rules for appropriate times to eat. And don’t always feel the need to eat when relaxing. Try sipping on water or tea, chewing gum, or simply don’t put anything in your mouth and avoid these diet mistakes altogether.
Diet Mistakes: Eliminating All Treats
Dieters often become overzealous in their plan and completely rid the house of all the food they enjoy, whether chips, sweets, snacks, or any high calorie food.
This commitment may last a few days until you can’t tolerate it any longer and you overindulge on what you deprived yourself of.
A better plan is to allow yourself a treat every once in a while and avoid diet mistakes by not going cold turkey.
Remember that everyone makes diet mistakes, but be smart and don’t let these common pitfalls keep your from meeting your weight loss goal!
Reach your fitness potential faster by coupling your good diet with a challenging exercise program. I’m here to motivate, instruct and encourage you to reach your goal and not to fall into costly diet mistakes.
Aim to Add And Avoid Costly Diet Mistakes
It’s easy to only focus on the foods that you’re not supposed to eat when on a diet, but by changing your focus to all the foods that you are able to freely eat you’ll stay motivated and stick with it and never make the previous diet mistakes.
Pack as many non-starchy vegetables as you’d like into your daily diet as well as fresh, seasonal fruits. Experiment with different methods of preparation for exciting variety.
Quinoa Fruit Salad
This refreshing summer salad is made with quinoa. Quinoa is a gluten-free, protein-packed seed. It’s a complete protein, containing all 9 essential amino acids. Add a side of lean protein to your salad and you’ve got a highly nutritious, balanced meal.
Here’s what you need…
- 3/4 cup plain non-fat greek yogurt
- 2 Tablespoons lime juice, divided
- 1-15 fresh mint leaves, minced
- 2 cups cooked quinoa
- optional dash of salt and pepper
- 1 cup blueberries
- 1 cup green grapes, halved
- 1/2 cup raspberries
- 1 teaspoon agave nectar
- In a small bowl combine the yogurt, 1 tablespoon lime juice and the mint. Pour over the cooked quinoa and mix well. Season with salt and pepper.
- In another bowl combine the fruit, agave nectar and remaining lime juice.
- Cover and refrigerate each bowl for 2 hours, to allow the flavors to emerge, then combine the fruit with the quinoa and serve.
Nutritional Analysis: One serving equals: 114 calories, 1 fat, 13mg sodium, 20g carbohydrate, 2.5g fiber, and 6g protein.