1. Forgoing Fat- Dietary fat plays an important role in your body. Not only does it help with satiety–feeling fuller longer, it also helps you regulate your hormones. Skipping fat will leave your hormones out of whack and make you feel hungry. You should eat about 20-35% of your calories from fat.
2. Chastising Carbs- Carbs are the main source of energy for your brain. Low carb diets have been linked to mental confusion, mood disorders and depression. By eating fewer carbohydrates you may also impair your performance at the gym limiting your strength gains and calories burned. In a healthy diet 45-65% of calories should come from carbs.
3. Portion Distortion- Many clients tell me that they eat healthy food but are un able to lose weight. If this is they case, they usually need to check their portion sizes. A good way to do this is with a food scale. Weighing food before your serve will help you recognize the correct portion size. Below is a helpful chart to help you eyeball it:
4. Falling For False Claims- Claims like “multi grain,” “organic,” “Natural,” “no added sugar” and “low fat” can be misleading. For example, Sugar could be labeled as “fat free” because it has no fat content, but there is no question that sugar is not a health food. Don’t fall for marketer’s claims, check the nutrition label and pay attention to the portion size on the back to make sure you know what you are getting.
5. Not Drinking Water- Drinking juices, soda and alcohol instead of water is a great way to sabotage your dieting efforts. Thirst is often misinterpreted as hunger, so before you dive in to that burger, why not drink a tall glass of water? Staying hydrated helps you feel full and helps you avoid impulse snacking when you are really thirsty.
Keeping your diet in check is the biggest factor in weight loss or weight maintenance. Have you made any of these dieting mistakes?