26 Diet Mistakes !
1. Unrealistic, impatient goals
Studies show that people who lose weight slowly keep it off longer. No one solves a weight problem overnight. A healthy, realistic weight loss plan means losing 1-2 pounds a week.
2. Skipping breakfast
Eating a good breakfast is critical for providing you with energy to make it through the morning without reaching for high-fat/high-sugar snacks.
3. Not tracking food intake
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.
4. Not drinking enough water
For weight control and optimal health, drink at least eight 8-ounce glasses of water per day.
5. Choosing juice over fresh fruit
Not only is juice packed with calories compared to its fresh counterpart, but it offers none of the fibre found in whole fruit.
6. Other high-calorie liquids
The calories you drink count; even when they come from nutritious beverages like low-fat milk. Be especially cautious with sports drinks and power shakes.
7. Not reading labels properly
When reading labels, be sure to note portion size, fat, calories, etc. And make concessions for larger portions.
8. Overindulgence of “fat-free” snacks
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.
9. Swearing off favourite treats
Putting specific favourite foods on the forbidden list just makes them more desirable, leading to a deprived feeling. Indulging occasionally is okay; live a little!
10. Always opting for vegetarian dishes
Although vegetables are low in calories and fat, they're often cooked in large amounts of oil. To avoid those extra calories, grill or steam your veggies (or ask the chef to).
11. Only eating salads
Beware of high-calorie, high-fat toppings like cheese, croutons, bacon bits and dressing.
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.
13. Pigging out while dining out
The average Canadian 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.
14. 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.
15. Avoiding snacks
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.
16. 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.
17. Starving yourself
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.
18. Avoiding fat
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%).
19. Eating carbohydrates
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.
20. Obsessive 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.
21. Pigging out because you work out
I’m guessing you're not working out to be able to eat more, but rather to shed pounds and improve overall health. Monitor food intake, even on days when you exercise.
22. Eating too quickly
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.
23. Eating large meals
Eating several small meals a day prevents intense binging and stabilizes blood sugar.
24. Drinking too much coffee
While it's true that coffee may give you a temporary jolt, this isn't a healthy way to lose weight. Drinking too much caffeine can cause dehydration and disturb sleep patterns.
25. “Diet 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.
26. 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.