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8 diet mistakes you’re making according to nutrition experts

Health & Weight Loss

8 diet mistakes you’re making according to nutrition experts

8 diet mistakes you’re making according to nutrition experts

The New Year comes along with certain expectations and trends we tend to see time and time again. January means crowded gyms and a whole range of people with high ambitions to start their next best diet. Low carb this, gluten-free that, with so many options available dieting mistakes are inevitable. In fact, many of us struggle to figure out which type of diet is best for weight loss success. The truth of the matter is that the kind of diet you select has little bearing as to whether or not you will be successful. What is important, however, is that you pick a plan that is right for you and adhere to it consistently over an extended period. People tend to make the same mistakes time and time again causing frustrations, setbacks, and eventual failure. Nutrition experts agree that avoiding certain pitfalls is crucial to reaching weight loss success.

What is important, however, is that you pick a plan that is right for you and adhere to it consistently over an extended period. People tend to make the same mistakes time and time again causing frustrations, setbacks, and eventual failure. Nutrition experts agree that avoiding certain pitfalls is crucial to reaching weight loss success.

 Not drinking enough water

drinking-water

Close-up pouring water from bottle into glass on blue background

Another cause of diet failure comes down to dehydration. Many times when you feel hungry, the body may be sending signals of dehydration as the feelings closely mimic those of hunger. Although drinking adequate amounts of water is necessary for all populations, it is of the particular importance of those on a diet. Keri Peterson, M.D., says “A lot of people confuse thirst for hunger, so they’ll tend to eat rather than drink water.” A good rule of thumb is to consume one ounce of water per pound of bodyweight daily.

Failure to plan meals in advance

Meal-planning

Meal prepping can help you stay on track with your diet goals.

Cooking meals ahead of time, while not necessary, can be extremely helpful in certain circumstances. Registered dietician Willow Jarosh says, “To ensure that I am ready for the week, food-wise, the first thing I do is look at my calendar.” There is a twofold importance of meal preparation. First, you control the ingredients put into your foods, so you know what it is and how much you are adding. Second, meal preparation helps avoid unhealthy eating or resorting to fast food options in a pinch. Spending a couple of hours at the beginning of the week

First, you control the ingredients put into your foods, so you know what it is and how much you are adding. Second, meal preparation helps avoid unhealthy eating or resorting to fast food options in a pinch. Spending a couple of hours at the beginning of the week meal prepping in advance can go a long way towards weight loss success.

Using unhealthy condiments

Unhealthy-codiments

Unhealthy condiments can throw off your diet.

For the most part, every single item we consume has calories in one form or another. Even what appears to be the smallest, most minuscule thing can quickly result in vast amounts of unwanted calories. Nutrition expert Alison Brehme says “one aspect of our daily diet that often gets overlooked is our consumption of these condiments.”

Some of the most common suspects include ketchup, barbecue sauce, dressings, sour cream, and more! A good way to eliminate much of the unnecessary calories from your diet is to choose healthier condiments such as hot sauces, mustards, and buffalo sauce. These options have little to no calories but are full of taste.

Constantly depriving yourself

Friends-enjoying-pizza

Friends drinking beеr and eating pizza at home.

Let’s face it, most of us enjoy food to a certain extent. No matter how much you want to stick to your diet 100%, there will be times when you are better off indulging just a bit. Allow yourself a few extra calories each day for a bite of chocolate or a slice of pizza now and then. This flexible style of dieting will prevent binging in the future. Michelle May M.D. says, “When you experience the pleasure of eating the foods with love without guilt, you find that the amount of food needed is less than you thought.” Enjoy yourself now and then, after all; you only live once.

Not adapting dietary needs over time

Reducing-carbohydrates

Not adapting your carbohydrate intake can be one the most impactful diet mistakes of all.

A diet should not be a rigid idea set in stone. As you continually lose weight, your body may plateau causing a change in dietary needs. Adjusting some calories, carbohydrates, or other factors may be necessary to see changes continually. Don’t be so strict that you stay on the same exact diet for weeks and even months at a time.

Set milestones and regularly monitor your weight adjusting your diet as necessary. Dietary expert Keri Gans says, “My approach has always been to focus on small changes. I believe that if you feel good about one small change, you can easily make another, then another.” Over time doing minor changes will result in substantial changes. The journey of one thousand miles starts with a single step.

Keeping unhealthy options in the home

Unhealthy-food-option

Keeping unhealthy food options at home can set back your diet goals.

If you are on a diet, why would you keep an abundance of snacks and temptations within arm’s reach? For many people, it is simply too easy to grab that bag of chips or box of cookies and start snacking away. Many times it is best just to remove these foods from the household if you find yourself going back to them time and time again. Instead, choose healthier options that will boost your metabolism.

Drinking calories

Friends-drinking-beer

Friends drinking beer at a get-together.

Today’s world is full of pumpkin spiced lattes and sodas in all flavors imaginable. Unfortunately, this causes several of the beverages we consume to have high amounts of calories. Even a simple glass of orange juice may have several hundred calories which can be devastating to those on a fixed calorie diet. To combat this, drink low or no-calorie beverages such as water, black coffee, and tea. Avoid any drink high in sugar as they likely will be jam packed with high amounts of calories and carbs. Furthermore, drinking calories will never provide the level of satiation or fullness that such as eating real foods.

Registered Dietician Katherine Tallmadge says, to combat this, drink low or no-calorie beverages such as water, black coffee, and tea. Avoid any drink high in sugar as they likely will be jam packed with high amounts of calories and carbs. Furthermore, drinking calories will never provide the level of satiation or fullness that such as eating real foods. Registered Dietician Katherine Tallmadge says, “Fluid calories do not hold strong satiety properties, don’t suppress hunger and don’t elicit compensatory dietary responses.” Eat your calories instead of drinking them for optimal weight loss success.

Not counting calories

Couple-grocery-shopping-counting-calories

Couple grocery shopping counting calories.

Failure to count calories is the number one pitfall when it comes to losing weight. Michael Nusbaum, Medical Director of the Obesity Treatment Centers of New Jersey, says, “Look at counting calories like spending money…you’re on a budget, so eat wisely.”

To lose weight, you must consume fewer calories than your body needs at its current weight or expend more energy through exercise. A calorie is a unit of energy whether it comes from fruit or candy. No matter how healthy you are eating, be sure to count each and every calorie for optimal weight loss success. There is simply no substitute for controlling the calories within your diet. Most importantly, make sure you are eating quality calories from whole foods and not from processed foods.

Avoid these eight diet mistakes for better weight loss results

Dieting can often seem to be a difficult and sometimes overwhelming task for several people. However, you can be one step ahead in the journey towards weight loss and improved overall health by avoiding these eight diet mistakes. All it takes is a little bit of willpower, determination, and the right state of mind.

Bruno earned his B.S. in Exercise Science and Human Nutrition from the University of Houston. Bruno is fully committed to applying concepts of exercise science and human nutrition to help others live a healthier lifestyle.

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