1. Following Fad Diets
You might find a new fad diet that you think is the “end all, be all,” but it probably won’t get you anywhere…not for long anyway. No matter what promises have been made, there is no healthy way to lose 20 pounds in a week. It’s a waste of money, time, and energy. Eat clean, Eat Healthy, Eat Often. Stick to the basics and combine your clean eating with an efficient training program.
2. Plan for Failure
If you have one extra snack, or go out for lunch or dinner one time during the week…your whole week is not lost! Don’t give up. Follow the 80/20 rule. 80% of the time eat clean, eat healthy, eat often…10% of the time allow yourself to indulge a bit. Get back on track at the next meal. You will still get the results you are working so hard to achieve.
3. Alcohol
For every 1g of alcohol, there are 7 calories attached. Usually along with drinking, comes extra calories as well. Once your judgment is impaired, you are more likely to eat whatever food is in front of you…pizza…chinese…chips, etc. Even one glass of wine at night can add calories, interrupt sleep, and leave you dehydrated.
4. Traveling with a plan!
Hotel rooms, airports, restaurants with friends & co-workers can be detrimental to staying on track with your nutrition. Be sure to have a plan. Bring along snacks like fruits, veggies, shake mixes, nuts, bars, and green tea bags.
5. Skipping Meals…
So if I eat less often, that means I’ll lose more weight…right? Not always the case. When you starve yourself this typically causes your body to go into survival mode, or backfire on you. When you continue to decrease your calories for an extended period of time, your body will respond by slowing your metabolism and going into starvation mode. A healthy approach is to start the day off with breakfast and to eat small meals every 2.5-3 hours throughout the day. You’ll be more satisfied, and therefore less likely to binge eat at night.
6. Overlooking the Training!
All components are necessary to get results. You’ll need to have your diet spot on, your cardiovascular training, and your strength training. This will help you see maximum results in the shortest amount of time.
7. Cutting out Food Groups Altogether
Whether you are saying NO to carbs, or dropping all dairy products…cutting out entire food groups will hurt you more than help you. Your meals will not satisfy you and you will be fighting cravings constantly. Balance your meals with lean proteins, healthy fats, and carbohydrates and you will have a more effective weight loss program.
8. Not eating enough whole grains, fruits, and veggies
When dealing with weight loss, these are the “go-to’s” because they are low in calories, but most of us are still not eating enough. Whole grains, fruits, and veggies are packed with nutrients and fiber. There are some choices that are going to be better than others (in regards to fiber). Eating them more often will help you feel fuller for longer, lower your cholesterol, and keep your digestion regular.
9. Not getting enough sleep
People who sleep more often are generally thinner. There was a study done through Hormone Research that found that people who sleep less generally have less control over their appetite. Sleep deprivation also hurts your body in controlling glucose levels. Higher glucose levels lead to an increase in insulin production which ultimately causes weight gain. Balance your training and nutrition by allowing your body to recover, eight hours of sleep is the way to go!
Tagged: Fit, Food, Guidance, Healthy, Metabolism, Mind, Nutrition, Planning
