Follow by Email

Saturday, May 31, 2014

Beware of These 7 Dieting Mistakes

This is an eMail subscription I follow - thought you might find their guidance helpful. ENJOY

"We don't rise to the level of our expectations, we fall to the level of our training." - Archilochos

Beware of these 7 dieting mistakes
It's a common problem. You've been on a diet for weeks and aren't losing weight like you thought you would.

It may be because you're consuming more calories than you think (for some of us, we're consuming too few calories thereby slowing the metabolism).

Keep reading to discover seven sneaky habits that may be sabotaging your weight loss efforts.

Mistake #1: Forgetting Liquid Calories 

It's easy to forget that the things you drink have calories—some more than you'd think. In fact, some beverages have more calories than an entire plate of food.

It is estimated that around 20 percent of your daily calories come from what you drink. So as you drink your juice with breakfast, rehydrate with a sports drink at the gym, or drink a glass of wine at dinner, think about the calories you're adding.

For calories' sake, it's best to avoid all sweetened sodas, sweetened or flavored coffee drinks, sweetened tea, and smoothies. Replace these high-calorie drinks with water, skim milk, and unsweetened herbal tea. Because while they taste great, liquids generally don't satisfy hunger, so they are just empty calories.

Mistake #2 Meal Skipping

Many dieters think they'll cut their calorie intake by skipping a meal, usually breakfast.

But this is a mistake.

Research has shown that those who skip breakfast actually weigh more than those who eat three meals a day. Skipping a meal usually causes you to eat more calories during the day because you will end up eating even more food later in the day because you're so hungry.

So aim to eat three (or more) meals a day. A healthy breakfast that will keep you feeling full all morning contains protein and fiber. An example would be whole-wheat toast and an egg.

Mistake #3: Oversized Portions

Just because restaurants load your plate with a mountain of food doesn't mean you should eat that much at home for a normal meal.

Remember that your stomach, like your heart, is the size of your fist. Don't think you could fit much food into your fist? You're right. And contrary to what mama taught you as a child, you don't have to eat all the food in front of you.

To eat a little less, use smaller plates and eat slower so you know when you're full. Also, remember that portion control also applies to healthy foods, as they, too, contain calories.

Mistake #4: Too Many Extras

A salad is a healthy, low calorie option. At least until you add dressing, bacon, cheese, and croutons.

These add extra calories fast.

One tablespoon of dressing contains 75 to 100 calories. With that in mind, it's no wonder grilled-chicken salads at a fast-food restaurant can have more calories than a hamburger.

Mistake #5: Blaming Your Genes

Many people give up on dieting or think there's no hope when it comes to meeting their goal weight because of their genes.

Just like you may share your father's hair color or your mother's eye color, there is a small chance you also share your parent's body type. However, this is no excuse for doing nothing about trying to lose weight.

Stick to your diet and exercise plan and you should definitely see results.

Mistake #6: Eating Without Thinking

It happens to everyone. You're tired after a long day and you just want to veg in front of the television or read a good book. Unfortunately, mindlessly eating is often involved. You may think that since it's not on a plate it doesn't matter, but every bite you take counts. Turn off the TV.  Eat until you're satisfied and not until you're full.

When it comes to a successful diet, make rules for appropriate times to eat. And don't always feel the need to eat when relaxing. Try sipping on water or tea, chewing gum, or simply don't put anything in your mouth.

Mistake #7: Eliminating All Treats

Dieters often become overzealous in their plan and completely rid the house of all the food they enjoy, whether chips, sweets, snacks, or any high calorie food.

This commitment may last a few days until you can't tolerate it any longer and you overindulge on what you deprived yourself of.

A better plan is to allow yourself a treat every once in a while.

Remember that everyone makes mistakes, but be smart and don't let these common pitfalls keep your from meeting your weight loss goal!

Reach your fitness potential faster by coupling your good diet with a challenging exercise program. I'm here to motivate, instruct and encourage you to reach your goal.  This is one of the reasons I continue to review the research weekly and why I became a nutrition coach certified by Precision Nutrition.
Do you want my help with this?

Call or email today ( get started on a fitness program that will truly improve your quality of life.

ARTHRITIS: Herbs are Nature's Medicine

Don't forget to subscribe (simply submit your email address above)
 so you can have every Post delivered directly 
to your Inbox without ever missing one.

Inflammation lives in affected areas of our bodies and releases nasty chemicals into our blood.  This causes further damage to our tissues and leads to chronic pain - as tissue is unable to repair itself. Our body can't heal itself while inflamed.  And as long as we drag this best around, we won't get better.
Inflammation plays a major part in every disease ~ heart conditions, cancer, diabetes . . . you name it.  It turns a simple injury into a drawn-out malady.  It makes aging a painful ordeal.  This silent destroyer is not to be taken lightly.  Chronic pain remains an under-diagnosed and under-treated condition in America where it has snowballed in to an epidemic in recent years. Arthritis alone has robbed over 52 million Americans of a full life.  

Are YOU one of them?

Arthritis, one of the most common ailments we suffer in this day-and-time, can be relieved with the help of Nature's Medicine.

The formula I want to share with you contains Alfalfa, Celery Seeds, Burdock Root, Chaparral, Sarsaparilla and Licorice Roots, Kelp, Queen-of-the-Meadow Root and Cayenne, and can be taken in capsules (2caps 4Xday; 3caps 3Xday or 4caps 2Xday), tea or poltice form. 

This blend of herbs helps reduce stiff, inflamed/sore muscles/joints due to various arthritic disorders: Rheumatism, Lupus, Gout and Bursitis; and Atherosclerosis, Blood Cleansing and Acidosis.



Alfalfa - Sorry, I just
couldn't stop laughing!!!
Alfalfa's high nutritive value makes it an effective anti-rheumatic remedy. Celery Seed, traditionally a diuretic and blood cleanser, is well suited for arthritic conditions (especially with Damiana). Burdock Root, is an effective blood purifier and pain killer. Chaparral contributes its analgesic/vasodepressant (and antioxidant and anticancer) properties to this potent formula. Sarsaparilla contributes its saponins as a whole body tonic herb. Licorice Roots powerful anti-inflammatory properties likens its profound effects to those of coritsone/hydorcortisone. Queen-of-the-Meadow is established as an effective treatment for rheumatic/gouty conditions due to uric acid depsits in the joints; primarily a diuretic, its stimulating effect on glands/organs that clear the body of toxins and wastes makes it invaluable in most forms of inflammatory distress.



If you enjoyed this Post . . . don't forget to share it with your friends and family.