The other week we brought you part one of the 12 Common Dieting Mistakes. I hope it opened your eyes a little as to where you might be going wrong with your diet. This week we bring you part two of the 12 Common Dieting Mistakes and there may be few surprises hiding in this list!
Fat Free doesn’t mean Calorie free – If you find yourself buying food that’s labelled as “diet,” “fat-free,” or “sugar-free,” drop the package and run in the other direction immediately. Many people see these buzz words and assume that what they are buying must be healthy. In reality, these words usually mean the food you’re about to purchase is anything but healthy.
When food companies remove a nutrient like fat to make a food “fat-free,” they have to add something back to make it palatable. These flavour-boosting ingredients generally include a list of chemicals you can’t pronounce, refined carbohydrates, and ample amounts of sugar.
Together, these additives can be detrimental to your fat loss goals. Stay away from the processed, packaged, and pre-made foods. Stick with fresh, whole foods with minimal ingredients. The same goes for organic products. Having the privilege of labelling the product organic just means there were no pesticides or chemicals used while the food was growing. It by no way means it is low in sugar, fat or calories. Read the food label. How many grams of sugar is in it? How many grams of fat? Notice the difference when the
label says low fat and the sugar content in that food.
Cutting out Dairy – A scientific review published in the International Journal of Obesity in 2011 identified 16 studies which looked at the effect of dairy consumption on weight, body fat mass, waist circumference and lean muscle mass in adults. After reviewing the studies, the researchers concluded that the consumption of 3-4 serves of dairy foods, as part of a calorie-restricted diet led to greater weight and fat loss compared to a standard calorie-restricted diet. The increased dairy diets also led to a greater loss of fat from around the tummy. The research suggested dairy calcium may accelerate weight loss by decreasing the amount of fat absorbed from foods. Dairy foods are also naturally high in quality proteins such as whey protein, which has been shown to boost lean muscle development. So next time you go to the gym, opt for a milk based shake or yoghurt post workout to boost your weight loss.
Not eating enough fat – This sounds weird right!? While too much of the wrong fat (certain saturated fats in highly processed meats and trans fat found in some cookies and crackers) is bad for your health and waistline, a diet rich in the right fat — good unsaturated fats — can help with weight loss. Good fats, like monounsaturated fatty acids (MUFAs) in olive oil, nuts, and avocados have proven to be powerful reducers of belly fat. Other sources of good fat are the polyunsaturated fatty acids (PUFAs); found in fish and its oil, and in many nuts and seeds, PUFAs help release fat, too. A Dutch study found that consumption of PUFAs lead to a higher resting metabolic rate (the calories used just to live), as well as a greater diet-induced calorie burn. PUFAs are also burned faster than saturated fats in the body.
Clocking out on the Weekend – You have been told to treat yourself every now and then when you are on a diet and it is true that for some people a small treat here or there is very beneficial for them. But it is exactly that- just a Treat!!! Not a meal. Not a day. And definitely NOT a weekend! A small treat is something like a fun size dairy milk chocolate once a month or so. Not a bar. Not a block. Not a king size family block. When you cheat on weekends you are consuming more of the bad calories (sugar, fat, refined carbohydrates) from food and alcohol, and less of the good calories from proteins and vegetables. When your treat turns into a meal (or even worse a weekends worth of meals), your willpower kind of fails you and by Monday or Tuesday at the latest, you are probably back at square one with a blown diet and needing to start over again. Not to mention feeling sluggish, bloated and guilty from all the bad foods that have found their way into your body (without you knowing). To combat this vicious cycle of doom, why not treat yourself to a massage, manicure or new outfit when you reach a milestone in your diet or just need a pick me up. That way it saves the awful feelings, empty calories and keeps you on your diet!
Setting Everest Goals – Although you may manage to lose one or two kilos during the first week of your diet, this is an unrealistic goal in the long term because it is too difficult to maintain. Weight-loss goals can mean the difference between success and failure. Realistic, well-planned weight-loss goals keep you focused and motivated. They provide a plan for change as you transition to a healthier lifestyle. Losing weight is not just something you do to make you feel better in the now. There is usually a deep rooted reason behind why you want to lose weight (or do anything else for that matter). Successful weight loss goals are achieved by changing your LIFESTYLE as well as your diet. Eating clean and training mean need to become part of your daily routine not just for the now, but for the future. This is achievable by starting small and making the goals relevant to you and your body. Do you not eat fruit? Then your first goal would be to eat one piece of fruit a day. And leave it at that. Do you eat take-aways every night for dinner? Then your goal could be to make dinner at home one night a week. These goals seem too simple to actually achieve anything, I know! But these are the building blocks of a healthy lifestyle! Starting small and making one change at a time leads to greater success than
changing several things at once. Small goals are more realistic and give you a definite answer- did i eat a piece of fruit today? No. Then go and eat a piece of fruit now! Did I make dinner at home one night this week? No. Then guess what you are doing tonight! Keep it Simple Sister and you will achieve your goals!
Forgetting to Live – Do you find yourself obsessing over every gram of broccoli you put in your mouth? Do you eat tilapia and asparagus at least four times per day? Do you have a panic attack if you can’t eat “Meal 4” exactly 2-1/2 hours after “Meal 3?” If so, it may be time to stop, slow down, and breathe. Don’t let the quest for health become an unhealthy obsession.
Call breakfast what it is—don’t say “Meal 1.” Go out with friends, eat a piece of chocolate; listen to your hunger signals. Smile, relax, and have fun. Don’t forget to live your life!
Remember this is not an exhaustive list of mistakes and this list is to be used as a guide to tweaking your diet. It is advised to see a dietician before making any drastic changes to your diet and to consult your physician before embarking on an exercise regime. For great results and a bit of fun, try our group kick boxing classes! Or book in to see one of our awesome Personal Trainers one on one!
