Some diet mistakes that people make in their quest for weight loss can actually prevent you from achieving your weight and fitness goals:
1. Fearing carbs as a group is a mistake. If you want to remove carbs from your food plan as a catalyst for change and dependence, that can be helpful for many but when you feel you have a handle on the temptation, add some complex carbs. Carbohydrates provide calories that are necessary for the production of energy. In fact, carbs provide more than 60 percent of the amount of energy required by the body. Complex carbohydrates are commonly found in vegetables, whole-meal bread, barley, and quinoa. Brown rice and cereals. Examples of foods that contain complex carbohydrates include spinach, yams, broccoli, beans, zucchini, lentils, skimmed milk, whole grains and many other leguminous plants and vegetables. Complex carbs bring you energy and a lack of them can deplete serotonin levels (which is why you crave them).
2. Don’t rely on workout equipment to tell you the calories you’ve burned as a means of rationalizing larger daily calorie totals. More efficient tools to determine how many calories your body needs to function properly are a heart rate monitor.
3. If you want to eat healthier, but you don’t often make your own food, you are missing out. You don’t really know what is added to foods that are made in restaurants. You can’t control the preservatives, salt, sugar, and saturated fats that are added to processed foods to increase perceived taste and extend shelf life. Both of these scenarios can sabotage your body-shape goals. Schedule time to make batches of food, smoothies, stews or slow-cooker meals that can be made for the week, marked in containers and frozen.
4. Falling prey to the “Halo Effect” of foods touted as being ‘organic’, ‘low-fat’, ‘low-carb’, or any other marketing tool used to drive sales for products. It doesn’t make them healthy or low in calories. Low-fat and sugar-free doesn’t mean healthy or low calorie. Eat whole foods. Mother Nature made them very healthy!
5. Make a plan before attending a party, drinks or dinner. This creates an opportunity to blow your efforts with sugar-filled Cosmopolitans, chicken wings or other bar foods. Eat some protein such as a hard-boiled eggs, Greek yogurt, or some edamame to take the edge off your hunger and keep a tall glass of sparkling water with lime at your table for the evening to sip on.
Moderation is critical to long-term success with your shape goals, but educating yourself and using these helpful tips will enable you to see the benefits of your hard work.