Top 10 Dieting Mistakes And Avoiding Them!
1. You Call It A Diet
You tell yourself "dieting is all mental" but you are going to fail if you make that error because what are the first 3 letters of the word "diet" (DIE)... yes exactly! You have to get into the right frame of mind when it comes to your meal plans and mentally replace the connotation of "diet" with "lifestyle". Instead of calling and thinking of it as a change of diet, call and think of it as a change of lifestyle choices and you'll succeed in your fitness dreams. After all, our diet and what we eat is a part of our lifestyle, so if we change that, we are in effect changing our whole lifestyle.
2 - Not Getting Enough Protein
Protein is the stuff muscle and strength dreams are made of! The dreams of bodybuilders and fitness models that is! Not only will protein help you build and maintain lean muscle, but it is a vital building block to any weight training program. The #1 most bio-available form of protein is egg whites because your body assimilates it into the muscle the quickest. The next most important form of protein is whey protein which is your protein powder. You can also get lots of protein through, chicken, fish, lean red meat.
3 - Starving Yourself For The Sake Of Vanity
Nobody should ever starve themselves. Period. You will only end up harming your body and any weight that you manage to lose during a starvation streak will only come back to haunt you double-time. Your body will go out of whack and go into survival mode by going after your muscle tone (not the fat) and will only leave you feeling weak and "skinny fat". Eating more maintains an already healthy level of blood glucose which gives us steady energy levels throughout the day. Steady energy comes from steady intake of foods. By eating 3 meals and 2 snacks per day you will boost your metabolism and your body will burn stored fat (provided that you are exercising on a regular basis). Remember, when calories are consumed, there is a thermic effect that takes place, and your metabolism rises in order to process those calories. Love your body and do things the right way; patience is a virtue, especially when it comes to your fitness journey.
4 - Assuming That All Salads Are Created Equal!
Don't be hasty the next time you order a salad. Extras like cheese, tortilla strips, crispy noodles & nuts can add hundreds of calories. Also be careful when you eat out- it is not uncommon for restaurants to pour 500 calories worth of dressing on your salad. Salads with 1,000 - 1,800 calories are definitely a case of diet sabotage in its most disguised form. Take the time to think about what you are about to eat before you order. Tell the waiter that you want your dressing on the side and no croutons or "extras". A great trick that helps me is to dip my fork in the dressing before I reach into the salad bowl. This way I am not sacrificing flavor or adding hundreds upon thousands of calories to my "healthy lunch". It's all about finding that happy medium people!
5 - Being Un-Informed On What You're Eating
Know what you are eating and also don't be so quick to accept the "low-fat" or "fat-free" alternatives that restaurants offer. Did you know that a low-fat muffin can have 400 calories, and "healthy" wraps often have 600 - 700 calories each? Take the time to learn the nutritional value of your choices before ordering. It is also important to know your daily caloric intake. While you don't need to neurotic about every bite you take throughout the day, it's always in your favor to have a ball-park figure of what you need to consume to maintain and/or lose weight.
6 - Going To The Grocery Store Hungry
You will overspend and most importantly buy things you don't want and don't need! I don't care how strong your willpower is, you will just be setting yourself up for self-sabotage if you do this, so make sure to snack before you shop! Be smart and implement a food shopping strategy. Designate one day a week as your shopping and food preparation day. By developing this ritual, you become more organized and disciplined. I like to do my grocery shopping on Sunday evenings- I feel like I have the whole store to myself on those days and I ALWAYS go grocery shopping when my stomach is already full to make sure I can resist any cravings that pop up when I see the delicious treats available for sale at every grocery store (ie. chocolate bars)!
7 - Skipping Breakfast
Your mom was right when she said that breakfast was the most important meal of the day. Always make sure to eat within the first hour after rising in order to jumpstart your metabolism and burn more calories throughout the day. People think that they are saving calories when they skip breakfast but it's really quite the opposite. Make sure to have your "Breakfast of Champions" and that you have a balance of protein and complex carbs Ex: egg whites and oatmeal. While you may not be hungry first thing in the morning, forcing yourself to eat or drink something is one of the most beneficial things you can do... Learn more about why breakfast is so important!
8 - Drinking Your Calories
One recent study found that North Americans get approximately 21% of their calories from beverages. Liquid calories from alcohol, coffee with cream and sugar, sweetened juices, smoothies and sodas contribute to weight gain. Instead, eat your calories in form of quality proteins and complex and fibrous carbs and opt to drink plenty of water. Water, as you know is the most essential element and also aids in helping flush the system. Doctors recommend that you take in seven to eight glasses every day, to help flush out toxins and other wastes, so if you are not normally a "water drinker" buy yourself a refillable bottle of water to keep by your desk at work and drink up! A water bottle doesn't get much more durable than one built with stainless steel. This lightweight, good looking stainless steel water bottle is labeled with the sleek Bodybuilding.com logo. It's pull out nozzle allows air to enter the bottle while you drink for an easy, even flow.
9 - Fast Food Fix
Hitting the drive-through once in awhile isn't such a big deal - the problem is that if you do it one time, you're much more likely to swing by again. Fast food has chemicals and hormones that make it addictive and those who frequent fast food restaurants are more likely to pack on the pounds and also lead to an increased risk of a variety of diseases.
10 - Letting Cravings Take Over
Unlike the every day normal hunger that we all feel every day, cravings, are strong yearnings for certain foods, seem to be linked to our mind's reward system. Emotions, situations, or pleasant associations (your mom rewarded you with vanilla ice cream and a handful of animal crackers if you did all of your chores when you were little) can trigger a craving. It's true that when you eat a food you long for, your brain releases dopamine, a natural chemical related to pleasure.