The 7 Dieting Mistakes We All Do

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It’s a common problem. 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.

Mistake #1:  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. So as you drink your juice with breakfast, rehydrate with a sports drink at the gym, or drink a glass of wine at dinner, or worse that sugar free latte Starbucks drink… all calories you’re adding. It’s best to avoid all sweetened sodas, sweetened or flavored coffee drinks, sweetened tea, and smoothies. Replace these high-calorie drinks with water, and unsweetened herbal tea. (Green tea does have fat burning qualities) Because while they taste great, liquids generally don’t satisfy hunger, so they are just empty calories.

Mistake #2 Meal Skipping

Many dieters think they’ll cut their calorie intake by skipping a meal, usually breakfast.
But this is a mistake. 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. 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.

Mistake #3: Not measuring your foods

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. 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.  My recommendation is to get a scale and measure all your foods.

Mistake #4: Too Many Extras

A salad is a healthy, low calorie option. At least until you add dressing, bacon, cheese, and croutons. These add extra calories fast. How about yogurt, but then you add chopped fruit, some nuts and sprinkle coconut flakes on it.  Not to mention the extra calories from “Healthy snacks” trail mix, mixed nuts, dried fruit, granola bars… these are all enemies to your current plan and will keep you from obtaining your goal.

Mistake #5: Blaming Game

Many people give up on dieting or think there’s no hope when it comes to meeting their goal weight because of their genes.  Or the fact that their getting older, or that they have woman issues, health concerns or exercise limits.  Stick to your diet and exercise plan and you should definitely see results.

Mistake #6: 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, 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. My suggestion is to plan your meals accordingly and eat on time.

Mistake #7: 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. I tell my clients I don’t give cheat days… I plan for events and listen to what the body needs.  We need those days to relax and enjoy friends, family and sometimes a good burger.

Remember that everyone makes mistakes, but be smart and don’t let these common pitfalls keep you 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. If you can follow …you will achieve.  Call or email today to get started on a fitness program that will truly improve your quality of life.

Daniel Rocha
NPC National Athlete
505-573-6995 (Daniel)