Been trying to lose those extra weight but you can’t seem to really get there? You are not alone! A lot of girls are sharing the same dilemma. You were so good all week, but then you snack some donuts….and then another and then some frap. Oppssiee! hard to resist, but you have to get back on track quickly!
That dreaded point in every attempt to lose weight. After being successful in shedding off 10 pounds, that’s when you tend to slack off a little. You skip lunch one Saturday, and later that night you ate out in a restaurant perhaps with your love one or friends. you’re feeling ravenous that you order the salad, the soup, the entree and a glass of soda. Plus you sampled on half of the dessert cart. Uh-oh! you think “I’ve blown it!” — then you are in a state of denial that you refuse to give your weighing scale a visit and begin to slack off even more and before you know it, those 10 pounds are back! And then you are back to cycle 1 again. Sound familiar? Many can totally relate :). Yo-yo dieting seem to have become a cycle but it’s not unbreakable.
Here are 7 common diet goofs and tips on how to avoid future slipups when dieting.
1. “I skipped Breakfast”
Maybe you were in a hurry. Maybe you woke up super late. Maybe you thought you could cut some calories. But now it’s 11am and you haven’t eaten anything for 15 hours straight. You’re so famished, you can’t decide whether to steal candy from you coworker’s stash, or wait until lunch so you can pigout at your favorite Chinese restaurant. “Breakfast is a must” otherwise, you’ll end up wanting to eat everything you see.
Fast Fix – Eat something, but resist the junk food. You’ll stay fuller longer if you have fruit, low-fat yogurt, or string cheese. An energy bar will also do the trick. But make sure you find one that has staying power-that means at least 3 grams of fiber, 8 grams of protein and less than 250 calories.
Next Time – Make breakfast SIMPLE. To guarantee you never skip this meal again, keep a week’s worth of easy eats in the house. A few good picks (which you can also stash at the office for midday munches): single-serve instant oatmeal; low-fat granola, which you can mix with plain yogurt; and single-serving cans of light fruit. Be beware of so-called breakfast bars, which are often packed with sugar. Make sure you read the labels carefully before you buy.
Eat every four hours during the day. That’s about how much time it takes for hunger to return after a meal. You’ll do far less damage if you have a small snack mid-morning and in the afternoon than if you try to assuage your gnawing hunger at mealtimes, when the plates, portions, and your appetite are all bigger.
2. “I ate a supersize fast-food meal” – Hitting the drive-through at a burger joint once isn’t a big deal – the problem is that if you it one time, you’re much more likely to swing by again. And that’s when the pounds really start to pile on. A study revealed that people who ate fast food more than twice a week gained 10 more pounds than participants who had it less than once a week. Furthermore, the drive-through frequenters had a higher risk of diabetes.
Fast Fix – Savor your indulgence. “Splurgers do happen” says chef-turned physician Timothy Harlan M.D. “for some of us, it’s fast food; for others, it’s a big chocolate bar.” The trick is to focus on each and every bite — this is a treat, one you won’t be having tomorrow, so take the time to really enjoy it.
Next Time – Order low-cal. IF you MUST hit the drive-through, choose foods that won’t do major diet damage. Order a burger with less calories and skip the fries. Order an side salad instead.
Don’t skip supper to compensate. That kind of starvation strategy always backfires. The day after your sever restriction, you’ll be eating everything!
3. “I drank too much last night”The body doesn’t register liquid calories, so even if you drink 500 of them, you’ll still crave food. When researchers gave people a caloric drink (such as fruit juice, sweetened soda or even milk) with a meal, the participants didn’t consume any less food when they sat down to eat. And neither did you — so now you have all the alcohol calories to burn off, as well as a huge dinner.
Fast Fix – Get some exercise. Taking a walk or a bike ride will shift your mind-set from “I am a colossal failure” to “I’m back in the game!” You haven’t failed unless you continue the counterproductive behavior.
Next Time – Never drink on an empty stomach. At parties grab a handful of nuts (they’re satisfying and healthy) before you pick up a wineglass. If you’re out to dinner try to sip your wine slowly until the salad is served.