Tag Archives: diets

Are You Making These 7 Dieting Mistakes?

Health Update:
Are You Making These 7 Dieting Mistakes?

You’ve started a new diet. You’ve been good all week, making sensible meals, managing your portions, even exercising a little…then the weekend hits. You eat too much. You drink too much. You give up.

Not so fast! A couple of slipups won’t undo all your hard work. The key is to know the dieting pitfalls you¢re likely to make and plan ahead to avoid them.

Here are the top seven dieting mistakes. How many are you making?

  1. Skipping breakfast.Research shows that people who don’t eat breakfast actually weigh more than those who do. There’s a mistaken belief that if you skip breakfast, you’re saving calories. Problem is you end up snacking and eating more at other meals because you’re body is so starved for food. Always begin your day with a healthy breakfast. Black coffee, an egg, whole wheat toast and a half grapefruit has only 250 calories and will stave off hunger pangs till lunch.
  2. Too many liquid calories. Did you know that a regular soda can pack on 15 pounds in one year? Not to mention lattes, fruit smoothies and alcohol. These liquid calories do little to satisfy any hunger and the calories add up fast.
  3. Not exercising. If 30 minutes is too much to even think about, start with 10 and see how it goes. If exercising is a drag to you, try something fun like bowling, playing ping-pong, or dancing. The idea is to get moving and have so much fun you’ll stick with it.
  4. Using extreme diets. These don’t work and can be very detrimental to your health. When you deprive your body of food two things happen: your metabolic rate slows down to make up for few calories and your desire to binge increases. In addition extreme dieting may lead to the bloating of fat cells, shrinking of muscle cells, accumulation of toxic fats and fatigue. Rather than thinking “diet” think lifestyle change.
  5. Mindless munching. Even if it’s not on a plate, it still counts. A couple of cheesy crackers before dinner, test-tasting a sauce, finishing food from your kids¢ plates while washing dishes, all adds up to more calories. On average figure 25 calories per bite. Do that 4 times in a day and you’ve just added 100 extra calories to your waistline without even realizing it.
  6. Going overboard on low fat. It’s psychological. You pick a low-fat snack and you justify eating more of it because it IS low fat. Research backs this up. More food, even if it is non- or low-fat still means more calories.
  7. Not taking vitamins and supplements. In a perfect world, we’d get all the nutrition, vitamins and minerals from our three perfectly balanced daily meals. Truth is, few of us do. Even if you think you’re eating right, modern food processing can deplete whatever nutrients were in the food originally. That’s why many take daily vitamins and supplements. While it’s important for everyone, it’s especially important for those who are trying to lose or maintain weight. It starts with a good, high-quality multivitamin.

As quickly as the pounds add up, they can also come off. The key is knowing what your pitfalls are and how to avoid them.

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Role of Weight Management in Weight Loss

Author: Jen Pagebefore & after

With over 60% of the North American population currently overweight there has been much emphasis lately on the ways and means of healthy weight loss. If you have just successfully dropped a hundred (or even 10) pounds, congratulations – you did it! Now here comes second part of the challenge – weight management.

Research has shown that approximately only 20% of dieters keep excess weight off long term once they have reached their target goal. In fact one of the richest most powerful women in the world, Oprah Winfrey, has recently shared with the public her frustration and deep disappointment at unsuccessfully being able to maintain her ideal weight. So the woman who has everything; the guy, the job, the homes, the cars, a stellar career, fame and fortune still can’t buy thin and has to somehow muster the strength and courage to start all over again.  Good luck Oprah, you can do it, you really can, and so can any one else who has a solid weight management plan.

To begin developing your own plan for weight management, you will need to figure out what the ideal weight for your height and build is so that you know what healthy weight to set your weight loss goals by. Determining an estimate of your ideal body weight can be done by using a Body Mass Index Calculator or through a consultation with your doctor.

There are many weight loss options available that can aid you in reaching your ideal body weight. You can choose from a multitude of different diets, such as low-calorie or low-carbohydrate diets. There are fad diets such as the Cabbage Soup Diet and the South Beach Diet. There are prescription diet pills and OTC diet pills that can provide a multitude of benefits including lessening your appetite, increasing your metabolism and blocking fat absorption from the foods you eat. There are also exercise programs and bariatric surgeries. Carefully consider the risks and benefits of each option, do your research and enlist a medical doctor to help you make an informed choice.

All of these methods to lose weight, however, are only tools to assist you as you ‘battle the bulge’. Nothing, not even the best diet pills or most costly surgery will do all the work of losing weight for you – you still have to do your part. Your responsibility as someone who not only wants to lose weight, but wants long-term weight management is to make healthy adjustments to your lifestyle. This may include educating yourself about healthy eating and nutrition, learning how to exercise safely and effectively, and addressing any emotional aspects of your relationship with food and eating that may have been a contributing factor to your weight gain.

Weight management following weight loss is not complicated – all you need to do is consume a calorie-controlled diet and get regular exercise. It sounds pretty simple, so why is the success rate of weight management so low? The two main reasons are the inability to stay motivated over the long term, and a belief that dieting has an end goal rather than seeing it as a permanent lifestyle change. Weight management requires modifying behaviors around food and activity. The good news is that it takes less calories to lose weight than it does to maintain it and you can adjust your diet accordingly. Clinical studies have proven that the common denominators found amongst those who have successfully lost weight and have kept it off for a period longer than five years are:

–         high levels of activity

–         low-calorie, low-fat, portion-controlled meal plans

–         eating breakfast

–         developed and consistent eating patterns

–         they stayed motivated and did not cheat or fall off the wagon

The only truly good reason to lose weight should be to gain health despite social and cultural mores that would have you believe otherwise. Losing weight and achieving your weight loss goals is only half of your journey to a healthier you completed. The other half of your journey is weight management and keeping the weight off once it’s gone.

Some Tips for Healthy Holiday Eating

Author: Jan RichardsWinter+Fruit+Glazed+Turkey

When the holidays arrive, many people forget all about their diets and healthy eating. Weight gains of 7 – 10 pounds are common between Halloween and Christmas. To make the holidays easier, these tips will help you with healthy eating through the season and not gaining weight. Most traditional foods can be made low fat.  Turkey is very lean without the skin, and gravy can be made without any fat. Potatoes that are served without butter can be very healthy. The beloved pumpkin pie is nutritious, although it can be made into a fatty dessert with the adding of whipped cream.

Even though the holidays are in, don’t forget about the exercise. Keeping weight off during the holiday season is burning off the extra calories. You should plan a walk after meals, park farther from stores when you shop, and take a few walks around the mall before you begin shopping.

During holiday parties and at family dinners, feel free to sample foods although you shouldn’t splurge. Decide on what you plan to eat in advance, then stick to your plan. Eat plenty of vegetables, fruit, low fat dressings, and slices of lean meats. Before you go to a party, eat a small snack to help curb your appetite. If at all possible, avoid alcohol. Having too many drinks can cripple your will power, and also add excess calories to your diet. In the place of alcohol, drink water with lemon. Water can help to limit your appetite and keep you from binging. Also make sure to avoid eggnog, as each glass can have up to 300 calories. Be flexible with your healthy eating, as one bad meal won’t ruin your diet. Try to balance your calories over a few days and don’t just look at one meal or day.