You might have more motivation than anyone else to lose weight. You may
munch on healthy snacks. You probably count calories. You try to
exercise as much as possible. But still the number on the scale refuses
to decrease. What are you doing wrong?
Here are seven dieting mistakes you could be making. While each one
seems fairly innocent, added together they can really sabotage your
weight loss efforts.
1. Consuming Too Many Calories
There are two ways to consume too many calories. First, you know your
goal and repeated go over it. Or, you could have the wrong goal to
begin with. How many calories should you really be consuming each day?
According to a recent study by the American Dietetic Association, only
11% of Americans correctly estimate their ideal daily calorie
requirements. The rest overestimate.
Figure out the right intake for you and your activity level. If you
think you should be consuming a maximum of 2,000 calories each day and
the real number is 1,800, those extra 200 calories will cause you to
keep 20 unwanted pounds.
2. Assuming You Are Burning More Calories Than You Actually Are
Most women are kept pretty busy. As a result, we assume our daily
routine torches more calories than it really does. For example, a
simple trip to the mall is usually quite the production. Schlepping
kids in and out of the car, hauling shopping bags from one end of the
building to the other and then unloading everything when you get home
burns a whopping…400 calories. That is about a tenth of a pound. Not
nearly the workout you imagined, huh?
While 400 calories is better than nothing, there are simple ways to make
your every day activities more of a workout. Studies show short bursts
of intense activity burn more calories. The next time you take the
kids to the park to walk around, keep your normal pace for about five
minutes. Then, for a solid minute, crank up the speed to a brisk walk.
After the minute, take the pace back to a comfortable walk. Keep
repeating this schedule and you’ll burn 30% more calories.
3. Not Being Mindful of Portion Sizes
By now, you have probably kicked most of your unhealthy eating habits.
Your high-calorie snacks have been replaced with healthier options.
However, just because the food is packed with nutrients doesn’t mean you
can eat more of it.
Be mindful of the recommended serving sizes of the following healthy foods:
• A serving of chopped fruits or vegetables should be about the size of a baseball.
• A serving of nuts or shredded cheese should be about the size of a golf ball.
• A serving of rice or pasta should be about the size of your fist.
• A serving of lean meat should be about the size of a deck of cards.
4. Choosing the “Healthiest” Item on the Menu
Image this scenario. You and your girlfriend are at the mall shopping
and swing by the food court for lunch. You make a beeline for the
sandwich shop, opting for a nice, healthy turkey sandwich. Your
girlfriend meets you at the table with two slices of pizza. Who has
fewer calories? She probably does.
Your turkey sandwich has the potential to be healthier. However, the focaccia bread, cheese, and mayo pack an unhealthy punch.
Before going out to eat, check the restaurant’s website. Most dining
establishments share nutritional information about their dishes online.
At the very least, be familiar with the lowest calorie options at all
your favorite restaurants. That way, you are always prepared if someone
your with insists on making a quick pit-stop.
5. Buying Diet Foods
Many people see “fat-free,” “low-fat,” or “sugar-free” and think they
have made a wise purchase. However, that is rarely the case.
Those diet foods often have the same amount of calories as – or just
slightly less than – the regular version. However, instead of paying
attention to the fine print, dieters trust the large-print marketing
schemes. As a result, they feel more inclined to eat larger portions -
usually twice as much as normal – of the food because it is “healthier.”
Instead, go ahead and purchase the full-fat version. Don’t totally
deprive yourself of the food items you love. If you do, you are just
setting yourself up for failure. Eventually you’ll cave; when you do,
you’ll seriously overeat. Give yourself the occasional treat; just be
mindful of the portion size.
6. Doing a Million Crunches
Most women want a toned tummy. To get it, they do a gazillion crunches.
Sure, this will probably work – your ab muscles will be toned. But if
you don’t burn the layer of fat keeping them hidden, no one will ever
see your ab muscles.
To burn your belly fat, try interval training. Alternate between high
intensity and toned down bursts of cardio activity. This will burn more
calories – and fat – than a steady paced workout.
7. Not Counting All Your Calories
Are you a sampler? You grab a spoonful of dough while baking cookies.
You snag a handful of popcorn from your husband’s bucket at the movies.
You steal a corner of your daughter’s brownie while helping with her
homework. Did you count all those calories? Sure, they might not be
much. But added together, those unaccounted for calories can cause a
lot of damage.
Try to avoid eating while you are distracted. Don’t eat your dinner in
front of the TV. Walk away from the computer before getting an
afternoon snack. And chew gum while you’re cooking. We tend to eat
more when we are focused on other tasks.
Well, what do you think? Have you suffered any of these dieting
set-backs? Could one of these situations be the cause of your unshed
pounds?
Guest author Jane Allen is a health blogger. She regularly writes about
various health, fitness and weight loss topics. Recently, she has been
researching how
B12 injections can provide extra energy for interval training.
