12 diet mistakes and how to avoid them

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Slideset featuring the 12 most common diet mistakes and what you can do to correct them. Read up, try them out and watch your weight drop like a stone and feel your body getting better, lighter, more active and more upbeat.

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12 diet mistakes and how to avoid them

  1. 1. 12 CommonDiet Mistakesand how to avoid them<br />
  2. 2. Diet Mistakes influence Weight<br />Simple diet mistakes can derail your best efforts to get back into that favorite pair of jeans. <br />If the scale seems stuck, or your weight drops off only to bounce back up, there’s a chance you could be making one of these 12 weight loss blunders.<br />
  3. 3. Relying on Crash Diets<br />Determined to lose 10 pounds fast, you turn to a crash diet. Perhaps your plan calls for nothing but grapefruit or cabbage soup each day.<br />Wrong Plan!<br />You slash your daily calories to fewer than 1,000 …<br />and sure enough, the pounds melt away. But when you eat so few calories, you train your metabolism to slow down. <br />Once the diet is over, you have a body that burns calories more slowly…<br />and gains weight more quickly -- than ever before.<br />
  4. 4. Skipping Breakfast<br />Skipping breakfast seems like a simple way to cut calories, but the result can be insatiable hunger the rest of the day. <br />This leads to unplanned snacking at the office and eating a super-size portion at lunch, making calorie counts soars. <br />But breakfasts that are high in protein and fiber can reduce hunger throughout the day. <br />In fact, studies show people who eat breakfast every morning are more likely to maintain a healthy weight.<br />
  5. 5. Losing Track of Your Snacks<br />Maybe you count calories meticulously at every meal, but what about all those nibbles in between? <br />There’s the bag of chips at your desk,<br />The little slice of cake at an office party,<br />The taste of your son’s chocolate ice cream. <br />All of this mindless munching adds up and could sabotage an otherwise well-planned diet. If you’re serious about counting calories, you may want to use a notebook to keep track of each bite.<br />
  6. 6. Not Snacking at All<br />While mindless snacking can pad your waistline, thoughtful snacking may do just the opposite. <br />People who eat several small meals and snacks a day are more likely to control hunger and lose weight. <br />Snacking helps keep your metabolism in high gear, especially if the snacks are protein-rich. <br />Nuts are a good, high-protein choice, and research suggests people who snack on nuts tend to be slimmer than those who don't.<br />
  7. 7. Loading Up on Low-Fat<br />Low-fat products can play an important role in your diet. <br />Just remember that low-fat isn’t the same as low-calorie and it’s not a license to take second and third helpings. <br />If you pile your plate with low-fat cake, you may end up eating more calories than if you had a smaller slice of regular cake. <br />The best way to know how much fat, sugar, and calories you’re getting is to check the nutritional label.<br />
  8. 8. Sipping Too Many Calories<br />When counting calories, many of us tend to overlook what’s in our drinks. <br />This is a big mistake when you consider that some fancy coffees and alcoholic beverages have more than 500 calories. <br />Even the calories in fruit juice and soda can add up quickly. <br />What’s worse is that liquid calories don’t curb hunger. <br />You’re not going to eat any less after a high-calorie drink.<br />
  9. 9. Drinking Too Little Water<br />This is one of the simplest diet blunders to fix. <br />Water is essential for burning calories.<br />If you let yourself get dehydrated, your metabolism drags –<br />and that means slower weight loss. <br />Research suggests adults who drink eight or more glasses of water per day burn more calories than those who drink less. <br />So try adding a glass of water to every meal and snack.<br />
  10. 10. Ditching Dairy<br />Milk, cheese, and ice cream are taboo for many dieters, but ditching dairy foods may be counterproductive.<br />Some research suggests the body burns more fat when it gets enough calcium and produces more fat when it’s calcium-deprived. <br />Calcium supplements do not appear to yield the same benefits, so dairy may have other compounds at work as well. <br />Most dietitians recommend sticking to nonfat or low-fat milk, cheese, and yogurt.<br />
  11. 11. Taking the Fast Food Bait<br />The drive-through is convenient after a hectic day, and you can always order the salad or other healthier option. <br />But once you’re there, can you resist that third samosa or other treat?<br />And if you allow yourself the ease of fast food once, it could become a habit. <br />According to one long-term study, people who ate fast food more than twice a week gained 10 more pounds than those who had it less than once a week.<br />
  12. 12. Weighing Yourself Every Day<br />Weighing yourself daily is a recipe for frustration and doesn’t yield useful information. <br />It’s more important to look for a long-term trend with weekly weigh-ins.<br />If your goal is to lose 1 or 2 pounds a week, <br />you’ll be satisfied to see those full-pound drops when you step on the scale. <br />The result is more motivating than the confusing swings that may accompany daily weigh-ins.<br />
  13. 13. Setting Unrealistic Goals<br />Telling yourself you’ll lose 20 pounds your first week is probably setting yourself up for failure. <br />If you know you won’t be able to do it, you may never start your diet in the first place. <br />If you do diet and lose 5 pounds in a week, instead of celebrating, you may feel discouraged that you didn’t reach your goal. <br />A realistic goal is vital to successful dieting. <br />If you’re not sure what your goal should be, talk to a dietitian.<br />
  14. 14. Avoiding Exercise<br />When you don’t exercise, you place the entire burden of weight loss on your diet. <br />If you become more active, you can eat more of the things you like - and still lose weight.<br />The key is finding an exercise you enjoy. <br />If the treadmill seems tedious, try swimming, ballet, biking, or Ping-Pong, all of which burn more calories than walking. <br />Spend time at different activities until you find one you want to do on most days.<br />
  15. 15. Designed & Compiled,<br />and issued in the interest of public health by<br />www.radkastbc.com<br />
  16. 16. email : abishek@radkastbc.com<br />www.radkastbc.com<br />Call Us Now!<br />

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