29 Nov Massive diet mistakes
You are making some massive diet mistakes and how to fix them
In this article I will discuss in quite a bit of detail which diet mistakes you are making and how to fix them! These are some common diet and weight loss mistakes that I see daily in my practice as a dietitian.
Let’s get to business and see which diet mistakes you are making…
Should you count calories?
Make sure that the calories that you are eating are lower than the energy that you are consuming. This is the basic premise for every diet but it’s the real key to getting that weight off. If you eat less energy that the energy that your body is burning every day them your body is forced to start using your energy reserves. Your energy reserves ARE the extra weight that you are carry. So focus on how much you are eating and get a calorie counter. It is also useful to find out how many calories you need to eat to lose weight. There are apps that you can get for this or you can opt for some professional advice.
How to stop food cravings?
Stock up on ‘free’ vegetables. Often when you need to lose weight it means cutting down on the portion of your food. This also often goes hand in hand with feeling hungry all the time. To try avoid this make sure that each meal includes some of the very low calorie vegetables to add bulk to your food. Some examples of these are lettuce, tomato, onions, mushrooms, peppers, broccoli, cauliflower and marrows
I often find that when I am consulting with clients is seems quite easy for them to plan the carbohydrate and protein portion of their meal. Vegetables however are a lot more difficult. So think of a variety of ways to prepare your vegetables and make sure that they are in your fridge. This part is all about planning which I will discuss just now.
Is your diet too extreme?
We all seem to be trying different diets all the time. Some are healthy and sustainable but more often than not, they aren’t sustainable. We live in an age where everyone wants a quick fix. This goes for diets too. Be realistic about your plan and accept that your weight may not fly off. You may need a diet that takes a bit longer but is more sustainable in the long run.
Are you snacking without realising?
This is quite a common diet pitfall. You follow your diet plan well but in between you grab a few other bits and pieces e.g. a fruit, a few nuts, fruit juice etc. These little bits add up and can be the reason that your weight won’t budge.
Are you drinking enough water to lose weight?
Drink, drink, drink! As everyone knows it is really important to make sure that you are drinking enough water every day. This step is oddly also the one thing that people really battle with. Even if you need to flavour your water or drink a sparkling water you make sure to drink enough. The average guideline is 8 cups a day but this does depend on the size of the person.
Don’t drink your calories
Many people think that because fruit juice is made from fruit that it’s OK to drink. Many people think that fruit juice is healthy. While fruit juice may be healthier than carbonated coldrinks or pop, it is just as ‘fattening’. Most fruit juices have just as much sugar, if not more, as regular coldrinks. So don’t fool yourself into thinking it’s a better diet choice. The same is true for ice tea. So make sure that you aren’t drinking your calories!
Make sure to include protein foods at your main meals
Try to include protein with your meals. Protein is one of the food groups that helps keep you feeling fuller for longer and so is a great addition to your meal. You can be creative with the protein too and really add some flair to your meal.
Is it OK to eat carbs?
The answer is yes, it is OK to eat carbohydrates. BUT not all carbohydrates are created equal. Eat carbohydrates that are low GI (slow release). If you are including carbs in your meal plan try choosing those with a slow release profile for example whole wheat pasta, brown rice, baby potatoes or sweet potatoes. As a general rule the more high fibre version of a particular food is always a better choice. The term complex carbohydrates is often used to describe the good carbohydrates too. It just means that they have a high fibre content and haven’t been refined too much by processing them, so all the goodness is still left intact in the food.
Top weight loss tip = Plan, plan, plan!
Planning!! I can’t over-emphasise how important this is. When you are hungry and looking to grab something quick you need to have your healthy food and snacks readily available. If your food isn’t available you are going be prey to your old habits. Generally this is to head for the quick fix junk foods which are the culprits for those quick spikes and drops in your blood sugars.
If you would like some help with your planning then check out shop section on this website (www.sandtondiet.co.za) for some great meal planning options. There are weekly as well as monthly meal planners with shopping lists to help you with the planning part of things.
How important is exercise for weight loss?
How does exercise fit in? In order for exercise to have a direct impact on your weight loss you need to exercise most days of the week. Also you need to burn off a lot of calories during your exercise for it to directly impact your weight loss. So for most people diet contributes 80% – 90% and exercise is the rest. This doesn’t mean that you shouldn’t exercise! Exercise has many, many health benefits that can’t be achieved any other way.
How to lose weight overnight? – Sleep!
Try get in your 8 hours of sleep. To those of us with small children this seems to be an enigma. But sleep is really important for weight loss and for overall health as well. Studies are emerging as to how important sleep really is for weight loss. It looks like lack of sleep could be a big culprit for your inability to shift your weight.
These are a few of the tips and tricks to help you along your weight loss journey. If you would like to delve a bit deeper into this subject then have a look at Top 10 diet tips and tricks for successful weight loss or 5 top reasons you can’t lose weight for some extra information.
Until next time, Leanne xoxo