At an age where we are inundated with conflicting information
about what we should and should not eat, it's not surprising that we
would encounter some bumps along the road when starting a new diet.
Sticking to a weight loss plan long-term is never easy, but by avoiding
the common mistakes, you'll be more likely to stay motivated and less
likely to throw in the towel.
Whether it's low fat, low carb, fat-free, or no calorie, Americans are so desperate to lose weight that they continually fall prey to the next big nutrition fad or craze. The problem is that many of these "low carb" and "low fat" products may be doing more harm than good.
- Low carb vs. low fat. Low fat foods can play an important role in your diet, but keep in mind that low fat, doesn't mean low calorie! When it comes down to it, all that really matters is that you are cutting calories and sticking with it. Just because something is low fat, doesn't give you license to eat the whole box or have several helpings. The low carb and low fat trends of the past, serve no benefit to you unless you're watching your portions. Eating lots of processed and packaged low carb foods, are not an ideal if your goal is weight loss, because the high sugar content will only make you overeat. Eating natural and unrefined foods are one of the key ingredients to a healthier life and lifelong weight management.
- Alcohol intake. The most important thing to remember here, is that alcohol boosts calories and adds on the pounds. Since you need to cut calories to manage your weight, you should be less focused on the carb-count and more focused on your calorie intake. If you're trying to maintain your weight and be healthy, then drink only in moderation; one a day for women, and two a day for men. (Avoid too many mixed drinks, because they often add sugary soda and juices which jack up the calories.) If you're trying to lose body fat, and watching your calories, then avoid it altogether!
- Artificial sweeteners. In general, artificially sweetened sodas can save you 75-150 calories if you're used to drinking regular soda, which is a nice benefit. However, there is some research suggesting that artificial sweeteners can actually cause overeating by tricking the natural balance of our bodies to count calorie intake. (not so nice) This in turn, forces us to eat more than we are used to eating. Until more research is done, it's better to err on the side of caution and use artificial sweeteners in moderation.
- Mindless eating. It's easy to sit in front of the computer or TV and mindlessly "feed your face" from a bag, bowl or box. Whether it is dinner or "hand-to-mouth" boredom, you're not paying attention to what you are eating. Make it a rule to sit at the table for all meals; eat slowly and mindfully, and really taste the food, savoring every bite. You'll be less likely to overeat, and more likely to feel satisfied sooner.
- Not enough water. Water is vital for burning calories and losing weight. When you let yourself get dehydrated, you slow down your metabolism, which means slower weight loss.The scientific explanation explains it best. The liver has a few impressive functions, one of which is to metabolize fat.The other of its functions is to pick up slack for the kidneys, which need plenty of water to function properly. When the kidneys are water-deprived, the liver ends up doing both jobs, and can't metabolize as quickly and efficiently, and the end result is that you store fat.
Initially when you start drinking water, you'll be running to the bathroom a lot, which although inconvenient, is a great thing. What's actually happening is that the water is helping rid your body of the unnecessary fluid it's been holding onto, in your stomach, hips, thighs and ankles; anywhere where fluid retention is eminent. You excrete more than you realize because your body, (figuring the water will keep coming) no longer needs to save the excess stores.
- Over sized portions. When you use large plates, you tend to fill them up. The best way to control portions is to serve your meals on smaller plates. When eating out, avoid the "supersize" option and take half of your meal to go. When appropriate, share a dish with a friend or date.
- Out of sight, out of mind. Since overeating is often the result of alluring sights and smells, becoming aware of your environmental triggers (cookie jar or chocolate stash), and removing them from site and reach, can make all the difference in your weight loss success.
Whether it's low fat, low carb, fat-free, or no calorie, Americans are so desperate to lose weight that they continually fall prey to the next big nutrition fad or craze. The problem is that many of these "low carb" and "low fat" products may be doing more harm than good.
- Low carb vs. low fat. Low fat foods can play an important role in your diet, but keep in mind that low fat, doesn't mean low calorie! When it comes down to it, all that really matters is that you are cutting calories and sticking with it. Just because something is low fat, doesn't give you license to eat the whole box or have several helpings. The low carb and low fat trends of the past, serve no benefit to you unless you're watching your portions. Eating lots of processed and packaged low carb foods, are not an ideal if your goal is weight loss, because the high sugar content will only make you overeat. Eating natural and unrefined foods are one of the key ingredients to a healthier life and lifelong weight management.
- Alcohol intake. The most important thing to remember here, is that alcohol boosts calories and adds on the pounds. Since you need to cut calories to manage your weight, you should be less focused on the carb-count and more focused on your calorie intake. If you're trying to maintain your weight and be healthy, then drink only in moderation; one a day for women, and two a day for men. (Avoid too many mixed drinks, because they often add sugary soda and juices which jack up the calories.) If you're trying to lose body fat, and watching your calories, then avoid it altogether!
- Artificial sweeteners. In general, artificially sweetened sodas can save you 75-150 calories if you're used to drinking regular soda, which is a nice benefit. However, there is some research suggesting that artificial sweeteners can actually cause overeating by tricking the natural balance of our bodies to count calorie intake. (not so nice) This in turn, forces us to eat more than we are used to eating. Until more research is done, it's better to err on the side of caution and use artificial sweeteners in moderation.
- Mindless eating. It's easy to sit in front of the computer or TV and mindlessly "feed your face" from a bag, bowl or box. Whether it is dinner or "hand-to-mouth" boredom, you're not paying attention to what you are eating. Make it a rule to sit at the table for all meals; eat slowly and mindfully, and really taste the food, savoring every bite. You'll be less likely to overeat, and more likely to feel satisfied sooner.
- Not enough water. Water is vital for burning calories and losing weight. When you let yourself get dehydrated, you slow down your metabolism, which means slower weight loss.The scientific explanation explains it best. The liver has a few impressive functions, one of which is to metabolize fat.The other of its functions is to pick up slack for the kidneys, which need plenty of water to function properly. When the kidneys are water-deprived, the liver ends up doing both jobs, and can't metabolize as quickly and efficiently, and the end result is that you store fat.
Initially when you start drinking water, you'll be running to the bathroom a lot, which although inconvenient, is a great thing. What's actually happening is that the water is helping rid your body of the unnecessary fluid it's been holding onto, in your stomach, hips, thighs and ankles; anywhere where fluid retention is eminent. You excrete more than you realize because your body, (figuring the water will keep coming) no longer needs to save the excess stores.
- Over sized portions. When you use large plates, you tend to fill them up. The best way to control portions is to serve your meals on smaller plates. When eating out, avoid the "supersize" option and take half of your meal to go. When appropriate, share a dish with a friend or date.
- Out of sight, out of mind. Since overeating is often the result of alluring sights and smells, becoming aware of your environmental triggers (cookie jar or chocolate stash), and removing them from site and reach, can make all the difference in your weight loss success.
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