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5 Diet Mistakes I Make? How Bout You?

Tuesday, July 14, 2009

1.Skipping breakfast

Skipping meals—especially breakfast—may seem like an easy way to slash calories from your daily intake, but this thinking backfires in a big way. People who skip breakfast overeat and make poorer food choices during the rest of the day.

Fast fix: Bypass the high-fat breakfast sandwiches or doughnuts. Opt for whole-grain muffins, crackers, toast or rolls; yogurt and fresh fruit; berries on whole-grain cereal; an egg wrapped in a whole-wheat tortilla; or a fruit smoothie.

2. Cutting all carbs

Eliminating an entire food group like carbohydrates from your diet may result in eating too much meat, protein and foods high in saturated fat and cholesterol. Low-carb dieters often eat too few fruits, vegetables and whole grains, missing out on important antioxidants, fiber and other nutrients. Following a low-carbohydrate plan can lead to kidney stones, constipation, diarrhea, dizziness, bad breath, fatigue and nausea.

Fast fix: Include healthful carbs in your diet like fresh fruits, vegetables and whole grains, and skip the refined sugars like white breads, pastas and white rice.

3. Drinking too many liquids

Because people often mistake thirst for hunger, staying well hydrated is one way to keep overeating in check—but watch those liquid calories. If you’re downing a lot of juice, milk, soda or other beverages each day, you may be consuming far more calories than you think.

Fast fix: Water is the best option to meet your daily beverage quota. Try sparkling or flavored water or squeeze a wedge of lemon, lime or orange into your glass. Choose low-fat or nonfat milk, diet soft drinks and unsweetened teas.

4. Shunning snacks

Eating one or more healthy snacks each day can help your weight-loss efforts by keeping hunger and binging under control and providing much-needed nutrients and fiber.

Fast fix: Think of your snacks as mini meals and plan them with balance, variety and moderation in mind. Try cut-up raw vegetables or fruit; low-fat yogurt; fat-free pudding; popcorn; pretzels; a sliced apple with a tablespoon of peanut butter; a small baked potato with two tablespoons of low-fat yogurt and Cajun seasoning; or whole-grain crackers, crisp breads or bagels with fresh fruit, hummus or low-fat cheese.

5. Sticking with strictly cardio workouts

You may be watching your calories and running regularly, but you’re missing some serious calorie burning if you’re not weight training, too. By training your muscles to become stronger, you build and maintain muscle mass, which helps control body-fat composition and burns more calories—even while at rest.

Fast fix: Do strengthening activities—like lifting weights, using resistance bands, doing push-ups and sit-ups or heavy gardening or household chores—two or three times a week.

Everyday, I work hard to correct these bad habits. Some times I win & some times I lose but at least I'm still in the game. Blessings, Dee
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Member Comments About This Blog Post
    Love this - I'm mostly guilty of #1. I'm paying for it today...
    3172 days ago
    Great blog Dee but then I always love your blogs. I actually am doing much better at most of these. Since I started my migraine preventative meds it actually has changed my taste buds so that soda now has a metallic taste which mean I don't drink it so I drink tons of water now. My biggest problem is not enough cardio (I do get strength) and I am working on that. I've actually started a walking program this week!!!! Hope you're having a great week.
    3174 days ago
    Love this Blog, Dee you are just plain awesome!
    3174 days ago
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    3174 days ago
    LOve this. You are a gift on this page. I have told so many about you!
    3174 days ago
  • SLCB1023
    One thing you might add is not having a plan. I always need to have to have a plan for any problem eating situations. Planning to have my lunch ready for work, planning to eat before I go to a party, planning to have safe snacks in my car or at work for those situations when I might need something, planning to have MY foods available in the freezer in case I am too tired to cook. PLANNING is key to any food and exercise program. emoticon
    3174 days ago
    YES!! I have been guilty of all of these things at one point or another. I find SP a reall education - I have modified my thinking on breakfast and carbs!
    Thanks a lot for taking the time to post this.


    3174 days ago
    Wow Dee, Thanks for taking the time to post this blog. Looks like a lot of thought and self-reflection went into this one. I've conquered all of these mistakes and have been eating 6 small meals a day which encompass healthy eating. Recently added weight training and more strengthening exercises to my program so I hope to have good news soon on my weight loss. Wish you much success on your journey.
    3174 days ago
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    great blog...wonderful INFO... well put
    3174 days ago

    Comment edited on: 7/14/2009 8:49:35 PM
  • SUSAN134
    I always eat breakfast now, tend to go over on my carbs as I eat a lot of fruit and veggies in a day. Since starting SP, I'm drinking water like never before and staying away from diet sodas, etc. I'm now having a snack late afternoon - I was having probs with low blood sugars at this time (even after
    reducing my insulin)). I've found that 24 almonds and 30 grapes appease my hunger and keep my blood sugars from crashing. The exercise, I'm still working on.

    Great blog post and reminders!
    3174 days ago
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