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.
Pace Yourself – In calories, one Long Island Iced Tea is the equivalent of 26 fat-fried onion rings. So make sure you drink water of seltzer-both zero calories-in between alcoholic drinks. Some numbers to keep in mind while you sip: A 5-ounce glass of wine is around 125 calories; beer is about 65 calories. A 3-ounce margarita, about 170 calories. A 2.5-ounce martini, 175 calories.
4. “I quit keeping track of what I was eating”– That’s understandable — but it will cost you big time. You don’t realize how much mindless eating you do every day. You taste what you’re cooking, or grab a french fry, or eat the rest of your kid’s cake at a birthday party. On average, there’s probably 25 calories in each of those mouthfuls. If you take just four mindless bites a day, that adds up to an extra pound every month.
Fast Fix–Buy a little notebook. By writing down every sip and nibble, you’ll avoid surprise weight gains. If carrying a notebook is too yesterday, go to the electronic route (you know what I mean :)).
Next Time–Measure everything. Most of us have trouble eyeballing a cup of 4-ounce serving with any accuracy. Measure and weigh your foods for a few days. Use measuring cups and spoons until you become very accustomed to what a cup or a tablespoon looks like.
5. “I’m eating lots of low-fat foods”-And you’re not losing any weight, right? There’s a reason why. Even if the label says it’s low-fat, DON’T take larger servings. More food-even if it’s nonfat-means more calories.
Fast Fix–Read labels carefully. The front of the package can make all kinds of cheerful claims but the cold facts are in the nutrition information.
Next Time – Eat your greens. Veggies are low in calories and also extra filling. Women who ate a large low-cal salad (lettuce, carrots, celery, tomatoes and cucumber tossed with fat-free dressing and light cheese) before lunch felt so full, they ate less at the meal.
Let yourself have the low-cal dressing It won’t throw off your numbers, and it may encourage you to eat more of these salad superfoods.
6. “I haven’t exercised in a week”-You ignored your walking shoes, put off your treadmill and avoided the gym. It’s hard to get motivated after you’ve missed a few days of exercise. Those few days can turn into weeks, so it’s important to get back to track FAST!
Fast Fix–Go out and walk for 10 minutes and tell yourself, you can stop at that point if you want. Yes, you might quit 10 minutes but once you’re out on the sidewalk, you’ll probably keep walking.
Next Time-Buddy up It’s easier to stay committed if you have an exercise partner. So enlist a friend to walk with you everyday.
Find a Fun exercise -If your workout is drudgery, you won’t do it. So if you are tired of the treadmill at the gym, try an alternative, say Zumba class. An hour of Swimming or Ballet burns 422 calories and biking or playing Ping-Pong burns 281 calories.
7. I haven’t weighed myself all week – If you know the news will be bad, who can blame you? But that’s just the time to step on the scale. Once you know the worst, you can act before a few extra pounds become 10.
Fast Fix-Change your attitude toward the scale. Think of it as your own personal coach. Weigh daily to keep pounds from creeping back in.
Next Time Stop kidding yourself!Avoiding the scale is just another form of denial. Refusing to acknowledge that there’s a problem makes it worse.
Don’t get number obsessed. If you’re as good as gold all week but still gained a little, don’t flip out. Some of it might be water weight-last night’s moo shu pork, the salty bag of popcorn you ate at midnight, or even your menstrual cycle.
Don’t take weight gain personally. A lot of us have an annoying habit of tying our weight to our self-esteem. But the number of your scale is just information. Weighing yourself is like monitoring your blood sugar. It lets you know where you are-not what kind of person you are.