Found the link but had to keep you in suspense:
http://www.webmd.com/diet/slideshow-diet-mistakes?ecd=wnl_wlw_072509
#11 Avoiding Exercise
When you don’t exercise, you place the entire burden of weight loss on your diet. If you become more active, you can eat more of the things you like -- and still lose weight. The key is finding an exercise you enjoy. If the treadmill seems tedious, try swimming, ballet, biking, or Ping-Pong, all of which burn more calories than walking. Spend time at different activities until you find one you want to do on most days.
I LOVE this one!! I exercise not to lose weight faster. I do it because it gives me a couple more points to play with during the day AND it tones. Dieting alone WILL NOT tone your body. And I have really enjoyed doing different activities. I have several workout videos and I walk, run, and bike as well. Find what works and go for it! There are several workout videos that are 20-25 minutes (which is a must for me with 5 little kids) so they really don't take much time out of your day.
Showing posts with label diet mistakes. Show all posts
Showing posts with label diet mistakes. Show all posts
Thursday, August 6, 2009
Diet Mistakes #10
#10 Setting Unrealistic Goals
Telling yourself you’ll lose 20 pounds your first week is probably setting yourself up for failure. If you know you won’t be able to do it, you may never start your diet in the first place. If you do diet and lose 5 pounds in a week, instead of celebrating, you may feel discouraged that you didn’t reach your goal. A realistic goal is vital to successful dieting. If you’re not sure what your goal should be, talk to a dietitian.
This is a hard one. I have done this before. "I am going to loose 30 pounds in 1 month." Yeah right!! I have found that setting realistic goals is so much easier because you get a feeling of accomplishment when you actually achieve them instead of total frustration when you don't. My first go round, my goal was to reach a "healthy" (based on BMI) weight which meant 22 pounds in 12 weeks. That may have even been pushing it because the guidelines are 1-2 pounds a week after the first week. But I lost 6 pounds my first week so that left 16 pounds for 11 weeks. And I actually did accomplish it.
This time around, I had less to lose so my goal was 16 pounds in 12 weeks. So far, I am on track.
However, don't set goals that are so low that you could do it in your sleep. I heard a lady once say, "I always set a goal for weight loss and I never achieve it. So this year, I am not going to set a number. My goal for this year is just to be healthier." What kind of a goal is that? Set a real goal and then find ways to keep yourself on track (like a specific diet and exercise plan). If you just say "I am going to lose 5 pounds this month and don't exercise or change eating habits, it's probably not going to happen!
Telling yourself you’ll lose 20 pounds your first week is probably setting yourself up for failure. If you know you won’t be able to do it, you may never start your diet in the first place. If you do diet and lose 5 pounds in a week, instead of celebrating, you may feel discouraged that you didn’t reach your goal. A realistic goal is vital to successful dieting. If you’re not sure what your goal should be, talk to a dietitian.
This is a hard one. I have done this before. "I am going to loose 30 pounds in 1 month." Yeah right!! I have found that setting realistic goals is so much easier because you get a feeling of accomplishment when you actually achieve them instead of total frustration when you don't. My first go round, my goal was to reach a "healthy" (based on BMI) weight which meant 22 pounds in 12 weeks. That may have even been pushing it because the guidelines are 1-2 pounds a week after the first week. But I lost 6 pounds my first week so that left 16 pounds for 11 weeks. And I actually did accomplish it.
This time around, I had less to lose so my goal was 16 pounds in 12 weeks. So far, I am on track.
However, don't set goals that are so low that you could do it in your sleep. I heard a lady once say, "I always set a goal for weight loss and I never achieve it. So this year, I am not going to set a number. My goal for this year is just to be healthier." What kind of a goal is that? Set a real goal and then find ways to keep yourself on track (like a specific diet and exercise plan). If you just say "I am going to lose 5 pounds this month and don't exercise or change eating habits, it's probably not going to happen!
Diet Mistakes #9
#9 Weighing Yourself Every Day
Weighing yourself daily is a recipe for frustration and doesn’t yield useful information. It’s more important to look for a long-term trend with weekly weigh-ins. If your goal is to lose 1 or 2 pounds a week, you’ll be satisfied to see those full-pound drops when you step on the scale. The result is more motivating than the confusing swings that may accompany daily weigh-ins.
Okay, so this one is me to a tee. Not really. I actually weigh myself three or four times a day! I am SOOOO bad with this one! I will get so frustrated because the scale shows that I have gained a pound or two but I have actually lost weight at every official weigh in but one. I REALLY need to work on this one. I have tried. I think once I even made it for two whole days without weighing...
Weighing yourself daily is a recipe for frustration and doesn’t yield useful information. It’s more important to look for a long-term trend with weekly weigh-ins. If your goal is to lose 1 or 2 pounds a week, you’ll be satisfied to see those full-pound drops when you step on the scale. The result is more motivating than the confusing swings that may accompany daily weigh-ins.
Okay, so this one is me to a tee. Not really. I actually weigh myself three or four times a day! I am SOOOO bad with this one! I will get so frustrated because the scale shows that I have gained a pound or two but I have actually lost weight at every official weigh in but one. I REALLY need to work on this one. I have tried. I think once I even made it for two whole days without weighing...
Diet Mistakes #8
#8 Taking the Drive-Through Bait
The drive-through is convenient after a hectic day, and you can always order the salad or other healthier option. But once you’re there, can you resist that milkshake or other treat? And if you allow yourself the ease of fast food once, it could become a habit. According to one long-term study, people who ate fast food more than twice a week gained 10 more pounds than those who had it less than once a week.
I can honestly say I don't have a problem with this one. We very rarely go out to eat. But one thing this doesn't point out that I think is important to point out is that you need to check the calories even if you are ordering a salad. I have been SHOCKED at some of the caloric/fat values of some salads. Some of them are worse than a cheeseburger! So don't think that just because you are getting a salad, all is well.
The drive-through is convenient after a hectic day, and you can always order the salad or other healthier option. But once you’re there, can you resist that milkshake or other treat? And if you allow yourself the ease of fast food once, it could become a habit. According to one long-term study, people who ate fast food more than twice a week gained 10 more pounds than those who had it less than once a week.
I can honestly say I don't have a problem with this one. We very rarely go out to eat. But one thing this doesn't point out that I think is important to point out is that you need to check the calories even if you are ordering a salad. I have been SHOCKED at some of the caloric/fat values of some salads. Some of them are worse than a cheeseburger! So don't think that just because you are getting a salad, all is well.
Diet Mistakes #7
#7 Ditching Dairy
Milk, cheese, and ice cream are taboo for many dieters, but ditching dairy foods may be counterproductive. Some research suggests the body burns more fat when it gets enough calcium and produces more fat when it’s calcium-deprived. Calcium supplements do not appear to yield the same benefits, so dairy may have other compounds at work as well. Most dietitians recommend sticking to nonfat or low-fat milk, cheese, and yogurt.
Haha!! No problem here! In fact, I actually did have to ditch some dairy to get my diet to work. I was pretty much living on dairy - milk with every snack and meal, cheese on everything, ice cream, yogurt. Yeah, I have cut back but I still get plenty and I try to make sure it is low fat (most of the time).
Milk, cheese, and ice cream are taboo for many dieters, but ditching dairy foods may be counterproductive. Some research suggests the body burns more fat when it gets enough calcium and produces more fat when it’s calcium-deprived. Calcium supplements do not appear to yield the same benefits, so dairy may have other compounds at work as well. Most dietitians recommend sticking to nonfat or low-fat milk, cheese, and yogurt.
Haha!! No problem here! In fact, I actually did have to ditch some dairy to get my diet to work. I was pretty much living on dairy - milk with every snack and meal, cheese on everything, ice cream, yogurt. Yeah, I have cut back but I still get plenty and I try to make sure it is low fat (most of the time).
Diet Mistakes #6
#6 Drinking Too Little Water
This is one of the simplest diet blunders to fix. Water is essential for burning calories. If you let yourself get dehydrated, your metabolism drags -- and that means slower weight loss. Research suggests adults who drink eight or more glasses of water per day burn more calories than those who drink less. So try adding a glass of water to every meal and snack.
I have a BIG issue with this one. I don't know what it is but I just cannot remember to drink water. I have tried every trick I have ever read (drink water with every snack and meal, keep a water bottle filled up so you can keep track of your drinking, ....). The biggest problem is then at night, I am so thirsty that I drink away and then I am up all night in the bathroom. Getting a good night sleep is another weight loss help! I really need to work on this one!
This is one of the simplest diet blunders to fix. Water is essential for burning calories. If you let yourself get dehydrated, your metabolism drags -- and that means slower weight loss. Research suggests adults who drink eight or more glasses of water per day burn more calories than those who drink less. So try adding a glass of water to every meal and snack.
I have a BIG issue with this one. I don't know what it is but I just cannot remember to drink water. I have tried every trick I have ever read (drink water with every snack and meal, keep a water bottle filled up so you can keep track of your drinking, ....). The biggest problem is then at night, I am so thirsty that I drink away and then I am up all night in the bathroom. Getting a good night sleep is another weight loss help! I really need to work on this one!
Diet Mistakes #5
#5 Sipping Too Many Calories
When counting calories, many of us tend to overlook what’s in our drinks. This is a big mistake when you consider that some fancy coffees and alcoholic beverages have more than 500 calories. Even the calories in fruit juice and soda can add up quickly. What’s worse is that liquid calories don’t curb hunger. You’re not going to eat any less after a high-calorie drink.
Again, not an issue here. I am not a flavored drink person. I do like juice and chocolate milk but knowing the chocolate just adds calories, I try to stay away from it and drink skim milk. I have mentioned in earlier posts that I do drink V-8 and V-8 Frusion to get my fruits and veggies in but I know I would be getting more for my points if I ate the actual fruits and veggies.
If you do favor flavored drinks, there are a lot of zero/low calorie alternatives: diet soda (I personally like diet A&W, and Sprite Zero), Powerade Zero, Crystal Light (and a whole bunch of generic versions), and FUZE Slenderize are all drinks that I have tried and liked. One tip with the Crystal Light (especially if you use generic) is to use less water than it calls for. This gives it a much better flavor.
When counting calories, many of us tend to overlook what’s in our drinks. This is a big mistake when you consider that some fancy coffees and alcoholic beverages have more than 500 calories. Even the calories in fruit juice and soda can add up quickly. What’s worse is that liquid calories don’t curb hunger. You’re not going to eat any less after a high-calorie drink.
Again, not an issue here. I am not a flavored drink person. I do like juice and chocolate milk but knowing the chocolate just adds calories, I try to stay away from it and drink skim milk. I have mentioned in earlier posts that I do drink V-8 and V-8 Frusion to get my fruits and veggies in but I know I would be getting more for my points if I ate the actual fruits and veggies.
If you do favor flavored drinks, there are a lot of zero/low calorie alternatives: diet soda (I personally like diet A&W, and Sprite Zero), Powerade Zero, Crystal Light (and a whole bunch of generic versions), and FUZE Slenderize are all drinks that I have tried and liked. One tip with the Crystal Light (especially if you use generic) is to use less water than it calls for. This gives it a much better flavor.
Diet Mistakes #4
#4 Loading Up on Low-Fat
Low-fat products can play an important role in your diet. Just remember that low-fat isn’t the same as low-calorie and it’s not a license to take second and third helpings. If you pile your plate with low-fat cake, you may end up eating more calories than if you had a smaller slice of regular cake. The best way to know how much fat, sugar, and calories you’re getting is to check the nutritional label.
I haven't had a huge problem with this one. My problem is more getting fats into my diet. I am very hung up on the low fat stuff and I know that it is important to get some (good) fats in your diet.
Low-fat products can play an important role in your diet. Just remember that low-fat isn’t the same as low-calorie and it’s not a license to take second and third helpings. If you pile your plate with low-fat cake, you may end up eating more calories than if you had a smaller slice of regular cake. The best way to know how much fat, sugar, and calories you’re getting is to check the nutritional label.
I haven't had a huge problem with this one. My problem is more getting fats into my diet. I am very hung up on the low fat stuff and I know that it is important to get some (good) fats in your diet.
Diet Mistakes #3
#3 Losing Track of Your Snacks
Maybe you count calories meticulously at every meal, but what about all those nibbles in between? There’s the bag of pretzels at your desk, the little slice of cake at an office party, the taste of your son’s ice cream cone. All of this mindless munching adds up and could sabotage an otherwise well-planned diet. If you’re serious about counting calories, you may want to use a notebook to keep track of each bite.
Again, been there, done that. That is what I like so much about Weight Watchers. It you trains to keep better track of those little bites here and there. I am much more likely to throw my kids scraps in the garbage than munch on them because I don't want to waste my points on senseless munching. When I don't keep track, this is my downfall every time!
Maybe you count calories meticulously at every meal, but what about all those nibbles in between? There’s the bag of pretzels at your desk, the little slice of cake at an office party, the taste of your son’s ice cream cone. All of this mindless munching adds up and could sabotage an otherwise well-planned diet. If you’re serious about counting calories, you may want to use a notebook to keep track of each bite.
Again, been there, done that. That is what I like so much about Weight Watchers. It you trains to keep better track of those little bites here and there. I am much more likely to throw my kids scraps in the garbage than munch on them because I don't want to waste my points on senseless munching. When I don't keep track, this is my downfall every time!
Diet Mistakes #2
#2 Skipping Breakfast
Skipping breakfast seems like a simple way to cut calories, but the result can be insatiable hunger the rest of the day. This may lead to unplanned snacking at the office and eating a super-size portion at lunch, making calorie counts soars. But breakfasts that are high in protein and fiber can reduce hunger throughout the day. In fact, studies show people who eat breakfast every morning are more likely to maintain a healthy weight.
I, unfortunately, also have experience with this one! I went through a phase where I never ate breakfast because I figured it would help me get thinner. I ate very little for lunch but as it says above, by afternoon, I was so hungry that I would snack "here and there" and think I hadn't had anything to eat all day so I can eat a bigger dinner.....and I GAINED weight.
I have actually been doing this "diet" in reverse. I eat most of my calories by early afternoon so when my evening winds down and I am not burning as many calories, I am also not eating as many calories. I think that has also helped keep my blood sugar more consistent which has helped with the cravings.
Skipping breakfast seems like a simple way to cut calories, but the result can be insatiable hunger the rest of the day. This may lead to unplanned snacking at the office and eating a super-size portion at lunch, making calorie counts soars. But breakfasts that are high in protein and fiber can reduce hunger throughout the day. In fact, studies show people who eat breakfast every morning are more likely to maintain a healthy weight.
I, unfortunately, also have experience with this one! I went through a phase where I never ate breakfast because I figured it would help me get thinner. I ate very little for lunch but as it says above, by afternoon, I was so hungry that I would snack "here and there" and think I hadn't had anything to eat all day so I can eat a bigger dinner.....and I GAINED weight.
I have actually been doing this "diet" in reverse. I eat most of my calories by early afternoon so when my evening winds down and I am not burning as many calories, I am also not eating as many calories. I think that has also helped keep my blood sugar more consistent which has helped with the cravings.
Diet mistakes #1
The other day, I got a slide show with an email that had some good diet tips. It was from WebMD but I deleted the email so now I can't link directly to the slide show. I did copy the tips though to have on my hard drive so I will share them on here. If I find the link, I will post it as well.
#1 Relying on Crash Diets
Determined to lose 10 pounds fast, you turn to a crash diet. Perhaps your plan calls for nothing but grapefruit or cabbage soup each day. You slash your daily calories to fewer than 1,000 -- and sure enough, the pounds melt away. But when you eat so few calories, you train your metabolism to slow down. Once the diet is over, you have a body that burns calories more slowly -- and gains weight more quickly -- than ever before.
I think I have already made my position clear on this one! I really found it interesting though how it said that you slow your metabolism down. I couldn't ever figure out why the crash diets had that effect. I figured it was more just eating bad when you stopped but a slower metabolism makes a lot of sense!
#1 Relying on Crash Diets
Determined to lose 10 pounds fast, you turn to a crash diet. Perhaps your plan calls for nothing but grapefruit or cabbage soup each day. You slash your daily calories to fewer than 1,000 -- and sure enough, the pounds melt away. But when you eat so few calories, you train your metabolism to slow down. Once the diet is over, you have a body that burns calories more slowly -- and gains weight more quickly -- than ever before.
I think I have already made my position clear on this one! I really found it interesting though how it said that you slow your metabolism down. I couldn't ever figure out why the crash diets had that effect. I figured it was more just eating bad when you stopped but a slower metabolism makes a lot of sense!
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