Top 10 Diet Mistakes

Top 10 Diet Mistakes

Author -  Good Health

They might be simple mistakes but many of us make them – the good news is they’re easy to overcome!

1. Drinking too Little Water

Thirst occurs when your body needs water. When you don’t drink enough water, your body receives mixed signals about hunger. Dehydration causes you to believe you need to eat when you really need hydrating. If you’re adequately hydrated you’ll not only feel better, you’ll be less likely to overeat. Start each day with a big bottle of water (1.5 – 2 litres) and aim to drink it all throughout the day. Your body will thank you for it!

 

2. Not Getting Enough Sleep

When it comes to body weight, it may be that if you snooze, you lose – weight that is! Lack of sleep has been shown to be related to an increase in hunger and appetite. According to one study, people who sleep less than six hours a day were almost 30 percent more likely to become obese than those who slept seven to nine hours. Not only does lack of sleep appear to stimulate appetite, it also stimulates cravings for high-fat, high-carbohydrate foods. So if you’re serious about long term weight management – get a good night’s sleep!

 

3. Skipping Breakfast

Skipping breakfast seems like a simple way to eat less food but this may lead to unplanned snacking throughout the day or overeating in the evening (often caused by abnormal insulin levels from not having had a proper breakfast). This in turn leads to weight gain. Breakfasts that are high in protein and fibre can curb hunger throughout the day and balance out blood sugar levels, reducing those evening binges. In fact, studies show people who eat a healthy breakfast every morning are more likely to maintain a healthy weight and have an easier time shedding excess weight.


4. Losing Track of your Snacks

Maybe you’re aware of what you’re eating at every meal, but what about all those nibbles in between? Dunking biscuits in your afternoon tea or finishing off your kid’s dinner could sabotage an otherwise well-planned diet. All of this mindless munching adds up and if you're serious about losing weight, you need to keep track of each bite. Making a habit of writing it down in a notebook or making a note in your smartphone might make you think twice before you eat.

 

5. Not Snacking at all

While mindless snacking can add to your waistline, thoughtful snacking may do just the opposite. People who eat several small meals and snacks a day are more likely to control hunger and lose weight. Snacking helps keep your metabolism in high gear, especially if the snacks are protein-rich. Having a few raw nuts is a good, high-protein choice, and research suggests people who snack on nuts tend to be slimmer than those who don't.

 

6. Relying on Crash Diets

Determined to lose 5 kilos fast, you turn to a crash diet. Perhaps your plan calls for nothing but grapefruit or cabbage soup each day. You slash your daily calories to fewer than 1,000, and sure enough, the kilos melt away. But when you eat so few calories, you train your metabolism to slow down. Once the diet is over, you have a body that burns calories more slowly, and you usually regain the weight. Sensible healthy eating is the key to weight loss without slowing your metabolism or gaining rebound weight.

 

7. Loading up on Low-fat or Fat-free Foods

Low-fat products can play an important role in your diet but not all fats should be eliminated.  Healthy fats like flaxseed oil and coconut oil can actually help you to lose weight as your body needs healthy fats to function properly. Also keep in mind that low-fat isn't the same as low-calorie – sometimes low-fat foods are high in carbohydrates (sugars) and can leave you feeling unsatisfied and wanting more. The best way to know how much fat, sugar and calories you're getting is to check the nutritional label.

 

8. Sipping too many Calories

When keeping an eye on what we’re eating, many of us tend to overlook what's in our drinks. This is a big mistake when you consider that some fancy coffees and alcoholic beverages have more than 500 calories. Even the calories in fruit juice can add up quickly. What's worse is that liquid calories don't curb hunger. You're not going to eat any less after a high-calorie drink, so research the nutrional value before it passes your lips.

 

9. Eating Takeaways

Take-away foods are certainly convenient after a hectic day, and you can always order a salad or other healthier option, but some takeaway foods can contain high amounts of poor quality fat which is often hidden in sauces and salad dressings. Allow yourself the ease of fast food once in a while, but don’t let it become a daily habit. According to one long-term study, people who ate fast food more than twice a week gained 6 kilos more than those who had it once a week or less.

 

10. Setting Unrealistic Goals

Telling yourself you'll lose 3 kilos your first week is probably setting yourself up for failure. If you know you won't be able to do it, you may never start your weight loss programme in the first place. If you watch what you eat and lose 500g a week, instead of celebrating, you may feel discouraged that you didn't reach your goal. A realistic goal is vital to successful dieting. If you're not sure what your goal should be, talk to a nutritionist.

 

Need a little help?

If you feel like you need a helping hand to get you started on your weight loss journey or you want to take something natural as part of your maintenance programme, try Good Health Garcinia Cambogia 9000 PLUS™Good Health Garcinia Cambogia 9000 Plus™ is a multi-action weight management formula that is designed to help manage cravings and appetite, healthy metabolism and excess fat. It contains 60% HCA (Hydroxycitric Acid) and works by encouraging your body to use fat as an energy source rather than storing it as body fat. It supports healthy serotonin levels in the brain which keeps you feeling good and less likely to succumb to cravings. The Green Tea extract also helps with energy levels and supports a healthy metabolic rate.

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Top 10 Diet Mistakes

They might be simple mistakes but many of us make them – the good news is they’re easy to overcome!

1. Drinking too Little Water

Thirst occurs when your body needs water. When you don’t drink enough water, your body receives mixed signals about hunger. Dehydration causes you to believe you need to eat when you really need hydrating. If you’re adequately hydrated you’ll not only feel better, you’ll be less likely to overeat. Start each day with a big bottle of water (1.5 – 2 litres) and aim to drink it all throughout the day. Your body will thank you for it!

 

2. Not Getting Enough Sleep

When it comes to body weight, it may be that if you snooze, you lose – weight that is! Lack of sleep has been shown to be related to an increase in hunger and appetite. According to one study, people who sleep less than six hours a day were almost 30 percent more likely to become obese than those who slept seven to nine hours. Not only does lack of sleep appear to stimulate appetite, it also stimulates cravings for high-fat, high-carbohydrate foods. So if you’re serious about long term weight management – get a good night’s sleep!

 

3. Skipping Breakfast

Skipping breakfast seems like a simple way to eat less food but this may lead to unplanned snacking throughout the day or overeating in the evening (often caused by abnormal insulin levels from not having had a proper breakfast). This in turn leads to weight gain. Breakfasts that are high in protein and fibre can curb hunger throughout the day and balance out blood sugar levels, reducing those evening binges. In fact, studies show people who eat a healthy breakfast every morning are more likely to maintain a healthy weight and have an easier time shedding excess weight.


4. Losing Track of your Snacks

Maybe you’re aware of what you’re eating at every meal, but what about all those nibbles in between? Dunking biscuits in your afternoon tea or finishing off your kid’s dinner could sabotage an otherwise well-planned diet. All of this mindless munching adds up and if you're serious about losing weight, you need to keep track of each bite. Making a habit of writing it down in a notebook or making a note in your smartphone might make you think twice before you eat.

 

5. Not Snacking at all

While mindless snacking can add to your waistline, thoughtful snacking may do just the opposite. People who eat several small meals and snacks a day are more likely to control hunger and lose weight. Snacking helps keep your metabolism in high gear, especially if the snacks are protein-rich. Having a few raw nuts is a good, high-protein choice, and research suggests people who snack on nuts tend to be slimmer than those who don't.

 

6. Relying on Crash Diets

Determined to lose 5 kilos fast, you turn to a crash diet. Perhaps your plan calls for nothing but grapefruit or cabbage soup each day. You slash your daily calories to fewer than 1,000, and sure enough, the kilos melt away. But when you eat so few calories, you train your metabolism to slow down. Once the diet is over, you have a body that burns calories more slowly, and you usually regain the weight. Sensible healthy eating is the key to weight loss without slowing your metabolism or gaining rebound weight.

 

7. Loading up on Low-fat or Fat-free Foods

Low-fat products can play an important role in your diet but not all fats should be eliminated.  Healthy fats like flaxseed oil and coconut oil can actually help you to lose weight as your body needs healthy fats to function properly. Also keep in mind that low-fat isn't the same as low-calorie – sometimes low-fat foods are high in carbohydrates (sugars) and can leave you feeling unsatisfied and wanting more. The best way to know how much fat, sugar and calories you're getting is to check the nutritional label.

 

8. Sipping too many Calories

When keeping an eye on what we’re eating, many of us tend to overlook what's in our drinks. This is a big mistake when you consider that some fancy coffees and alcoholic beverages have more than 500 calories. Even the calories in fruit juice can add up quickly. What's worse is that liquid calories don't curb hunger. You're not going to eat any less after a high-calorie drink, so research the nutrional value before it passes your lips.

 

9. Eating Takeaways

Take-away foods are certainly convenient after a hectic day, and you can always order a salad or other healthier option, but some takeaway foods can contain high amounts of poor quality fat which is often hidden in sauces and salad dressings. Allow yourself the ease of fast food once in a while, but don’t let it become a daily habit. According to one long-term study, people who ate fast food more than twice a week gained 6 kilos more than those who had it once a week or less.

 

10. Setting Unrealistic Goals

Telling yourself you'll lose 3 kilos your first week is probably setting yourself up for failure. If you know you won't be able to do it, you may never start your weight loss programme in the first place. If you watch what you eat and lose 500g a week, instead of celebrating, you may feel discouraged that you didn't reach your goal. A realistic goal is vital to successful dieting. If you're not sure what your goal should be, talk to a nutritionist.

 

Need a little help?

If you feel like you need a helping hand to get you started on your weight loss journey or you want to take something natural as part of your maintenance programme, try Good Health Garcinia Cambogia 9000 PLUS™Good Health Garcinia Cambogia 9000 Plus™ is a multi-action weight management formula that is designed to help manage cravings and appetite, healthy metabolism and excess fat. It contains 60% HCA (Hydroxycitric Acid) and works by encouraging your body to use fat as an energy source rather than storing it as body fat. It supports healthy serotonin levels in the brain which keeps you feeling good and less likely to succumb to cravings. The Green Tea extract also helps with energy levels and supports a healthy metabolic rate.

Top 10 Diet Mistakes

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