Are You Making These 40 Diet Mistakes?

Don't set your expectations too high - it's very easy to fail!

1. You set unrealistic expectations
Don't expect to see massive results after a week. Slower weight loss (1kg a week) is most recommended for skin elasticity and muscle structure. Have you ever seen people with saggy skin after losing a substantial amount of weight? They were on the 'crash-diet' shedding weight too fast and the skin didn't have a chance to keep up and adjust!

2. You lose interest after two weeks
I know, first two weeks are a blast, your weight is dropping, you can see a difference in your clothes and all is fun & games. But suddenly everything stalls and you seem to starve yourself to no avail. Hey - that's when the real work starts! You see, first two weeks is the time when you lose mainly water (not fat), as our bodies are made in 60% of water. So that's why you see an immediate change. It's encouraging, and now, with a bit of determination, you will start losing fat. Hang on there, the change is coming!

3. You weigh yourself every day
It relates to the point above - you see a difference on the scale in the first two weeks, and then nothing. Yes, you have lost weight (in water) but don't be discouraged when the scale stops (or worse - when it goes up) - it's normal, and doesn't always mean you gain fat - read more here - Avoid scale when on a diet.

4. You feel guilty after 'cheat-days'
Setbacks happen in life - and diets are no exception. Just take it as a part of the process, and move on with more determination and motivation the next day!

Don't end up feeling deprived!

5. You starve yourself
No, no, it's not about torturing yourself, you know? Starving is a double edged sword. You do it until you snap, and have a 'larger-than-life' cheat day (believe me, I've been there). But as your digestive system now is used to really small portions, it goes bonkers and really doesn't know what to do with all the excess food. In the end, it stores it in form of fat to prepare for future starvations - read more about it here: Crash diets - why they never work?

6. You change your diet completely and ditch ALL the food you really love
That's a one way ticket to a disaster town! Come on, don't treat a diet as a torture, you'll end up feeling deprived and excluded. All in moderation, have an ice cream or fish and chips from time to time (make it a reward for losing weight - see point 40). Just have a smaller portion. Read more: Smart girls have their cake and eat it!

7. You eat certain foods together
Tut-tut, no... Meat and potatoes should not be eaten together; it's like a belly-fat producing combo... Either have a chicken with a salad only, or potato cakes with steamed carrots. No more meat-potato coupling!

8. You don't count 'hidden' calories 
Yes, I know they're hidden, so it's hard to know they're there - especially if you are eating out. But they count too and can spoil all your hard work. I'm talking about oily salad dressings, cooking with too much butter, having ketchup and mayo in your sandwich. These add to your overall calorie count, so it's important to limit them as much as possible.

We end up eating more while watching TV

9. You snack while watching TV
Terrible habit and one that takes you by surprise. Did you know that we end up consuming more while watching TV, as we eat unconsciously and therefore don't really notice how much we eat?

10. You're dining out too often

It refers to the point 8 above. When you are dining out, you can't control how your food is prepared - is it steamed or deep fried? How much of the oily dressing is in the salad? Is the meat in Spaghetti Bolognese lean or with all the trimmings? You don't really want to turn into a control freak and send a waiter with the strict instructions for the chef - believe me, no one will be impressed. It's best to treat dining-out as a reward (see point 40), and avoid the meals you know are full of fat and sugar - we'll cover this subject in the future.

11. You drink too many fizzy drinks 
And it doesn't really matter if you go for the sugar-free drinks. These are low in natural sugars, but packed with chemically processed sweeteners. These bad boys attack your taste buds and make them less sensitive to sugars, so you end up wanting sweeter and sweeter things. They also put your system into a fat-storing mode. Zero sugar is not always good news!

12. You don't get enough exercise
It's like a supporting buddy for your dieting efforts. By jogging 30 minutes 3 times a week, you turn your body into a calorie-burning machine!

Don't give up too easily!

13 You give up too easily
Yes, hard times will come inevitably; it's a part of life, and definitely part of a diet. What will help you is to have a really strong goal to get you through the set-backs. Read more about it here: Set goals to resist snacking.

14. You punish yourself after 'cheat' days
No, no, give yourself a break. It's absolutely normal to slip, so stop punishing yourself. Simply move on, and change your attitude to the whole process. Maybe reward yourself every time you resist a temptation, and don't acknowledge the set-backs. It will be much more encouraging!

15. You skip breakfasts
Breakfast is the most important meal of the day, I'm sure you've heard it millions of times. By having nutritious breakfast, you prepare your digestive system for the whole day. Fibre in a wholegrain cereal helps you deal with anything you're about to eat. Protein in milk makes you feel fuller for longer, helps resist snacking and over-eating. Seriously, do yourself a favour!

16. You don't make a shopping list
It's like going to the shop blind-folded! By having a list, you get what you need and stick to the budget - it's a Win-Win!

Don't buy the food you can't resist!

17. You buy your favourite comfort food 
You know you can't resist it! Seriously, don't do it.

18. You practice stress eating
Thinking about that deadline tomorrow makes you drink litres of strong coffee and snack uncontrollably. It's not the best time to worry about a diet, I know. Promise yourself to go jogging the next day? And maybe snack on carrots with a humus? Ok, I'm hiding from a flying shoe for now.

Say NO to snacking!

19. You snack between the meals
Stop it, really. Give your stomach a rest to digest everything properly after each meal. Don't overload it with new batch to deal with - it can get stressed too! Have a 4 hour break between the meals, and leave any snack for the dessert.

20. You think 'Healthy' means low in calories
So you can have more of it? Not really. Just because it's healthy, means it's not chemically processed. This food still has got calories, so better refer to a calorie chart on the packet.

21. You reward yourself after the gym by eating more
Yes, we know you are starving, and you probably lost thousands of calories in the gym, so having 400 calorie chocolate bar will hardly make damage? Not really. Having a snack is ok, some are even recommended after a work-out (like a banana). But don't overdo it. Stick to a small healthy snack, nothing too crazy. An hour of cycling burns 600 calories - same as a Snickers!

22. You treat a diet as a closed-end 'torture' period
So you deprive yourself of all the things you love to lose weight. And can't wait to go back to your old eating habits? No, no, it's not about a short-term diet. It's more about adjusting your eating habits for good. Don't feel like you have to suffer, it's not fair, and won't work on longer scale. Treat yourself from time to time to a take-away or have a favourite snack as a dessert - it's about variety and moderation!

23. You always clear your plate
And I don't mean washing up! If you have a habit of eating all that's on your plate, make sure to have smaller portions. We always think we can eat more when hungry. If you serve yourself a smaller meal, you won't be over-eating!

24. You eat until you're full
I've been guilty of it for too long. But then I realised that only about 20 minutes after a meal, I start feeling full. It seems like my stomach plays a catch up with a brain. It needs the time to register all the food that's coming in, before sending up the signals it had enough. So work with it, stop eating at the moment you feel like having one more bite. You will thank yourself in 20 minutes!

Watch out for those calories...

25. You don't count the calories in alcohol 
 These definitely count and can ruin all your efforts.

26. You always take a lift
We underestimate the value of the simple everyday work-outs - climbing the stairs or taking a 20 minute walk. Every little helps when it comes to burning the calories!

27. You eat sugar-free and fat-free products
No, it doesn't mean you eat less calories. We have covered sugar-free items above - see point 11. But fat-free doesn't mean guilt-free. To produce a fat free food, manufacturers have to modify it and pack with carbs and sugars for it to taste nice. All that means, that we end up eating similar, if not higher amount of calories to the original full-fat product. Let's not forget that our body needs some amount of fat to process essential A,D,E,K vitamins we get from vegetables and fruits.

28. You make excuses
You had a long day, you're tired and definitely not in the mood for steaming your veggies and skipping to the gym. Take-away again? That's a one-way ticket to the lazy town and I'm sorry to tell you, but no pain = no gain! You need to make an effort to see a positive change. If you can't be bothered to cook dinners every day, prepare the meals in advance and freeze them up. Go to the gym in the morning instead of evening. Go jogging on your lunch break? To quote a wise man: 'To have a life like no other, you have to live like no other'...

Don't rely on the weight loss tablets

29. You take weight loss supplements
These are not miracle workers. They might leave you feeling fuller for longer, because they're based on proteins, but if you don't put in an effort yourself, they won't shed the weight for you.

30. You don't stock up on healthy snacks
You know, when the hunger strikes... Have some healthy low-cal snacks handy, so you don't end up reaching for the biscuit tin

31. You don't share your weight loss plans with family and co-workers
They will support and motivate you on your journey. And guess what, you're less likely to cheat, as they're watching! That's why the group weight-loss programs are so effective, by the end of the day you want to impress your group and prove them you can do it!

32. You stick to a boring diet with little variety
Of course you will be more likely to cheat to break the monotony! Nobody eats the same steamed veggies and grilled chicken everyday, you need some zing. Don't deprive yourself of your favourite foods, as long it's all in moderation.

33. You don't drink enough water
Water is your friend and support - we covered this subject here: Will drinking water help me lose weight?

Bring your own healthy snacks!

34. Snacking with friends and family
Peer pressure hey? It's hard to resist the bowl of crisps on the table, while everybody enjoys them watching TV. Maybe next time bring some of your own snacks (trail mix, rice crisps), so you don't feel left out?

35. You don't get enough sleep
It's amazing how much it can affect your diet - read more about it here: How does lack of sleep affect your diet?

36. You eat standing up, rushing around
It makes you lose count of how much you eat during a day. Take 10 minute break, and sit by the table. Have a proper meal, when you can clearly see how much you have on your plate. It really does make a difference!

37. You wear stretchy / slacky clothes
They're comfy and forgiving, that's why we love them. But they won't let you track your weight. You could lose or gain weight and not even notice! Jeans are much better, you see a difference once you put them on. And it's such a rewarding feeling to see your jeans getting loose!

38. You don't cut your food into smaller chunks
By cutting food into small pieces you make the food appear bigger on your plate - and fool your brain to think you had more to eat then you really did

39. You don't keep a food diary
It's surprising how much we go through during a day, it's scary sometimes and definitely eye-opening

40. You don't reward yourself for your efforts
So you've done it - you worked really hard for many weeks and finally lost 5kg yay!!! That's amazing feeling, and well done. You definitely deserve a treat. How about a night-in with the girls, rom-com evening with wine and Ben & Jerry? Enjoy :)

Set goals to resist snacking

We snack more while watching TV; Image by: Huffington Post

I love snacking, I'm talking caramel coated peanuts, chocolate wafers, biscuits and don't even allow me within 5 metres of Pringles... Once you pop you can't stop, they say, and it's true, what's with these crisps that you have to finish the whole pack once you start it? It's like you reach a point of no return when you pop the lid...
But snacking can be so damaging for a diet. It's especially dangerous when you snack unconsciously - while watching TV, in the cinema or at the boring party. In those times we often don't realise how much we eat and don't even register that we have just polished the whole tube of popcorn. You have to possess huge amounts of self control and motivation to know when to stop and don't cross over the certain line. For these moments it's really helpful to have a concrete goal, a dress size you aspire to achieve or maybe a stunning outfit in your wardrobe you'd like to fit in again. This kind of goals will give you the strength to resist the temptation and put the chocolate or biscuits away.

Keep the biscuit tin closed, in the cupboard and out of sight! Image by the sun

What helps me is a realisation of how hard I have to work to lose weight, how much I struggle when jogging and starving myself in the evenings. Then I compare it with 20 seconds of food pleasure - and decide if it's really worth it. As I can lose the 'fruit of my labour' within 20 seconds! Then the decision is super easy - it's not worth it! I better put the biscuit tin back in the cupboard, close the door and forget about them.

What's your goal? Think of something really important to you or maybe for your family? Do you want to play effortlessly with your kids or lose the post baby belly? These strong goals will keep you motivated and offer you strength and support during the next 'snacking moment'.

Avoid scale when on a diet!

Avoid scale when being on a diet! Image by talkingaboutbeauty.com

Since joining the gym, I noticed improvement in my body and I loved it. I felt healthier, happier and full of energy. But after a while my weight started going up and I didn't like it. All my efforts seemed pointless and I felt disheartened... I thought I would be losing weight? It was unfair that the scale showed larger and larger number, while I was working so hard...
Then, after a short research, I realised that the scale is a very moody creature. First of all, it measures your overall weight, including muscles, bones, water and finally fat. Did you know that the human body is made in 60% of water? Yes, 60%! Isn't that shocking? That's why the rapid 'crash' diets make you lose a lot of weight in the first week - it's because you're losing water. But you can equally easy retain water - by eating more carbohydrates or salt. This will also reflect on the scale - it will show you have gained weight, while it's mostly water!

It's very important not to focus on your scale when being on a diet - it's best to avoid it! Measure your achievements some other way. Pay attention to your clothes - do your favourite jeans feel a bit loose? Do you like the way you look in the mirror? That's the best way to tell you're on the right track! And stop weighing yourself everyday, decide to do this only every other week - just to monitor the progress. But don't pay attention to your scale going up or down, it could mean you're gaining muscles, which are heavier then fat, while you are getting slimmer and slimmer!

Can we train our brain to crave healthy foods?

Craving unhealthy food is a habit we can change! Image by rewireme.com

Yes - you can re-program your mind to crave healthy snacks instead of fast foods. It's the case of training your brain to associate healthy food with the satisfaction. When you think about it, we are not naturally born to crave fries and burgers - it comes as an effect of an ongoing habit we developed in later life. If we reach for the unhealthy snack every time we feel hunger, our brain starts to associate this snack as a remedy and a source of satisfaction. So each time you are hungry, your brain automatically craves the same unhealthy snack, as it recognises it as a way to stop hunger.

Train your brain to crave healthy food!

By changing our habits, we can tell our brain to crave healthy foods - and not be so attracted to the fattening ones. How can we do that? There's a saying "Repeated action becomes a habit after 21 days". We have to repeatedly tell our brain to associate healthy nutritious food as a remedy to hunger pangs. Every time we feel hungry, we should reach for a fruit, yogurt or a salad, instead of doughnut or crisps. If we do it continuously for 21 days, it will become a habit and our brain will start associating healthy foods with satisfying hunger - and you will start craving healthy snacks! How fantastic that would be!
Are you ready for a challenge? Start today, next time you feel a little nibbly, grab a yogurt, small bag of fruit & nut mix and a banana. Complete it with a glass of water and see how satisfying that can be. Repeat it for 21 days to notice the real difference and see how much your cravings shift towards healthier foods!

See also:
Will water help me lose weight?

Will drinking water help me lose weight?

How does water support a weight loss? Image by labroots.com

We heard it so many times - "drink plenty of water when you're on a diet".  But why is it so important? And does water have some magic powers to help us lose weight?
Unfortunately not, water won't help you shed those extra pounds, but it will stop you feeling hungry. Often, people mistake dehydration with hunger pangs, and reach for a snack instead of a water. Staying hydrated will help you control over-eating and snacking!

A recent study in "Obesity" looked at a group of obese people, in which half was told to drink a glass of water 30 minutes before each meal. The other half ate a meal with no extra water.
The entire group was put on a programme of healthy eating and exercise and after 12 weeks it was found that those who had a glass of water before eating lost 3 pounds more, on average, than those who hadn't.

Another reason to drink water is to boost your metabolism. The kidneys filter toxins but when the body is dehydrated, they can’t function efficiently and the liver takes some of the load. As the liver normally metabolises fat, it can’t do this as effectively and this can lead to weight gain. If you drink enough water, both organs work properly and your body will function better, resulting in weight loss.

How much water is enough? Image by coachcalorie.com

But how much water is enough? 2 litres a day seems like a lot, especially if you don't like water on it's own. Let's start with adding extra cup with each meal. I like to have my breakfast with a cup of tea and a glass of tepid water - I'm not a big fan of cold water. Later in the morning I have a cup of coffee with another glass of water. I then have few more glasses during a day, totalling to 6 or 8.
Swap a couple of your normal cups of tea or coffee for decaffeinated varieties or drink herbal or fruit teas instead.
Mix the water with fresh lemon juice and honey for extra energy boost. Be careful with the lemon juice though. It can damage the tooth enamel, so don't over-do it.  One cup a day with lemon juice should be fine.

If you're not used to drinking so much water, start with 2-3 cups a day, maybe one before each meal, and increase the number over time. You will notice the improvement in your complexion as well, which will be very encouraging too!

12 Tips for Long Term Weight Loss

The secret to losing weight and never seeing those pounds again is to create a lifestyle that helps you live lean and healthy life.

1. Successful dieters never take “time off” from their healthy eating plan, even on the weekends or holiday.
2. If a diet program is too restrictive or forbids you all the foods that you love, you’re setting yourself up for failure.

   

   Don't change your eating habits completely; Image by authenticweightloss.com

3. The secret is not to change your diet completely – it’s about changing lifestyle. If you love your Sunday roast every weekend, opt for boiled potatoes instead of roasted. Pick a chicken over pork and choose carrots in place of Yorkshire pudding. Also make the portions smaller.
4. Don’t eat until you’re full. Stop the moment you feel you could eat a ‘little bit’ more. It means that you’re satisfied, but didn’t overeat.

   

   Keep a food journal; image by pureformfitness.com

5. Keep a food journal - dieters who keep food logs lose more weight and are more likely to keep it off compared to those who don’t. Keeping an eating log will help you become more mindful of what and how much you put in your mouth. Record the time, what you ate or drank - you will be surprised how much you go through one day!
6. Those who had the most diet success limit desserts, fried foods, and sugar beverages. These foods are considered to have the most “addictive”-like qualities and are primed to be stored as body fat, while they stimulate hunger and cravings for more of the junk. On the other hand, foods such as fruits, veggies, lean proteins, and whole grains are nutrient-rich and keep you satisfied.

   

   Limit alcoholic drinks; image by sugarinurine.net

7. Put the brakes on booze. Alcohol stimulates appetite and makes high-calorie foods more appealing. If you can’t give up alcohol altogether, max out at one to two drinks a week.
8. Switch off TV. Those who watch more than two hours of TV a day also eat more calories and exercise less than those who limit screen time. Eating while catching your favourite programs is also associated with overeating because the distracted nature shuts down your hunger-regulating hormones.

   

   Quit snacking! Image by soonerorlighter.com

9. Stop snacking - for good. It’s more damaging to your digestive system then you think. Let your stomach rest for few hours between the meals. You will see those pounds fall off much quicker!
10. Don’t eat after 6pm. It’s the time when your digestive system switches to the ‘night mode’ and processes foods much slower. Anything you eat after that time will more likely to be stored in your body as fat, brrr…
11. Swap carbohydrates for proteins. Protein rich diet speeds up metabolism, keeps you feeling fuller for longer and supports you on your weight loss. Eat more dairy, wholegrain foods, lean meats, fish and green vegetables. Avoid white bread, pasta, rice and potatoes.
12. Exercise! It will help you burn those calories faster and you won't have to rely on a diet alone. Regular exercise also improves complexion and helps beat cellulite. Walk, jog, do belly crunches or sit ups. Consider joining local gym or fitness classes.