Many people are on weight loss diets and are trying to shed excess pounds. Not everyone will be successful in his or her dieting attempts. Why do some people find success while others fail? There are some common dieting mistakes that you need to avoid to give yourself a better chance for success.
Mistake #1 – Not Counting Calories
Many people think that they can easily judge what they should be eating and so they don't need to count calories. In fact it can be very important to keep track of your daily caloric intake. Calories can be very deceiving. Keep a log of all your daily calories. If you prefer you can write down the foods you eat and look up the calories later on. At any rate you still need to check and measure the calories that you take in.
Mistake #2 – Not Exercising
Even the best of diet plans will work better when you exercise. Exercising will not only help you burn extra calories but also helps your body regain a more normal metabolism allowing you to burn even more calories throughout the day. Be wary of diet plans that tell you that you don't need to exercise since activity will help you burn away calories. Adding even a 15-minute workout to your day will help you greatly improve your fitness level and help you lose weight.
Mistake #3 – Not Eating Enough
Dieting doesn't mean that you need to starve yourself. You should be able to eat a healthy diet with smaller portions and lose weight. When you eat too few calories you're actually depriving yourself of the vitamins and nutrients that are essential for proper health. Check to see how many calories you should be eating and try to stick to that amount.
Mistake #4 – Not Setting Goals
Weight loss goals, like anything else, need to be spelled out. When you fail to set goals you're heading for defeat. You need to set realistic weight loss goals so that you know what you're striving for. Setting goals is like giving yourself a map for attaining your ideal weight. Without the map you'll likely head off course and fail to lose weight.
Mistake #5 – Not Changing Eating Habits
Dieting isn't simply about losing weight – it's also about keeping the weight off. In order to do that you need to develop healthy eating habits that you can carry with you for the rest of your life. Learn to eat healthier foods in smaller portions and soon you'll be changing the way you like to eat. Many people go on an eating binge as soon as the diet is over and simply end up packing the pounds right back on.
Mistake #6 – Not Getting Support
Many people think that dieting is a personal thing and so they don't involve anyone else in their quest. The truth is that the right kind of support can help you reach your weight loss goals more quickly. Choose people for your support team who are helpful, positive and supportive. Ignore those who send negative messages. Enough positive reinforcement will help you through the rough spots.
Everyone needs to be aware of how to read and understand food nutritional values. For those on a weight loss diet it is particularly important to know how to read nutritional labels in order to make the best food choices. Learn how to read labels and choose foods wisely with these easy tips.
Calories – Calories are one of the most important considerations for dieters who are trying to lose weight. Comparison of calories between similar foods can be confusing. Be sure to review the calories per serving.
Serving Size – Check to see what the recommended serving size is. This can be deceiving. Often pictures on the box show larger portions than are actually recommended. You may find that the serving size is very small. For example on a box of cookies the serving size may be only 3 cookies.
Servings Per Container – This is the actual amount of food in the package based on recommended serving sizes.
Daily Values – Food sold in the United States must list nutritional facts on the label. Daily values are listed as percentages based on a 2,000 daily calorie diet. Be aware that the percentages would need to be adjusted if you are eating fewer than 2,000 calories per day.
Calories from Fat – Check to see how many of the calories in the food are from fat. If the calories from fat are high you should probably avoid eating that particular food or reduce the amount of it that you eat. You want to keep your fat intake low for a healthy diet.
Fat Breakdown – The label will show the breakdown of fat in the product into saturated fat, trans fat, cholesterol and total fat. Check to see how much of the total fat is cholesterol or trans fat.
Check to see how you eat the product. For example a box of cereal may show caloric intake based on eating the product dry. Look to see if there is nutritional information based on the way you eat the product. In this case if you put milk on your cereal you need to check for the nutritional value with milk included.
Sodium – Everyone needs to take care to limit his or her sodium intake. Check the package to find out how much sodium is in each serving. Salt is often used as a preservative and so it may be surprising to see just how much sodium is in each serving.
Carbohydrates – Many people on weight loss diets are limiting their carbohydrate intake. Check the label to see what percentage of the product is made up of carbs.
Sugar – Those on a diet and others may want to limit their sugar intake. Many unexpected foods contain sugar. Check the label to see just how much of the food is made up of sugar and avoid those with high sugar content.
Compare labels. You can often do better by simply eating a small amount of foods you like rather than trying to adapt to a diet that you don't care for. Check the labels to compare which food is the better choice and pick the one that is healthier.
Dieting isn't just about weight loss – it's about eating healthy. Finding a good healthy diet plan is important not only for losing weight but for maintaining your weight loss. Good eating strategies will help you change your eating habits and create new patterns that will stay with you for the rest of your life. While dieting be sure to keep these important tips in mind.
Eat more meals at home. Research shows that you can get healthier and more diet-friendly foods at home than you can on the go. Skip the restaurant meals and choose eating at home instead. Healthy meals don't need to be complicated to prepare. Best of all you always know exactly what's in the meals you make. Always substitute healthy foods for others alternatives.
Exercise every day. Exercise helps your body better utilize the foods you eat. You'll not only feel better but you'll lose weight as well. Choose an exercise program that works for you. Stay focused by keeping track of your daily exercise in a journal.
Reduce saturated fat intake – Saturated fat is in many foods yet it can lead to high cholesterol levels. High cholesterol leads to heart attacks and other serious health concerns. Watch your daily intake of fats and limit foods that contain saturated fats.
Eat 5 servings of fruits and vegetables every day. Fruits and veggies contain tons of good vitamins and nutrients. They also provide us with antioxidants that are essential in helping our bodies perform at their peak levels. They also give us a natural energy boost.
Reduce stress in your life. Stress can cause us to overindulge or to eat improperly. Try to limit your stress and find strategies to remove it such as exercising or meditation. Finding some time for yourself each day helps you to feel better inside and out.
Limit your fast food intake. Fast food can wreak havoc on our diets. Many fast food meals are loaded with calories, fat and sodium. If you're a fast food junky try reducing your intake slowly until you are able to say no to fast foods. When you do eat at a fast food place make healthier choices.
Drink plenty of water. While sports drinks are okay when you're exercising your body doesn't need anything more than plain water throughout the day. Stay hydrated to maintain healthy skin, hair and organs.
Stay motivated. When you're on a diet it can be hard to maintain your enthusiasm. If you do have an occasional slip-up don't be mad at yourself. Instead acknowledge the situation and then put it behind you. Don't use a temporary setback as an excuse to end your diet plan totally.
Get support. The best support system includes friends and loved ones who care about you. Avoid those who deliver negative messages or who sabotage your diet plan. Break down your diet into several goals. Reward yourself when you reach each of your diet and fitness goals.
Organic foods are becoming more and more popular. The importance of eating organic foods is two-fold. First, organic foods are produced in the most energy saving way. Second organic foods don't use harmful chemicals. For these reasons many people are turning to organic foods for their diets.
There is a difference between natural foods and organic foods. Certified organic foods are made using processes that don't harm the environment and without the use of pesticides or other chemicals that could be potentially harmful to humans. Natural foods may use some pesticides or other processes during the growing or harvesting processes.
An organic diet consists of eating plenty of fruits, vegetables, grains and meats that have been grown or raised naturally. Less processing means that the foods will be better for you and your family. You can choose an organic diet and still be on a weight loss diet. Add as many natural and organic products into your diet as possible.
Organic foods are available at most grocery stores these days. You can also visit special natural food stores that specialize in organic and natural foods. When shopping for organic and natural foods choose produce and products that offer the organic seal. This shows that the foods were processed according to strict standards.
Choose produce like fruits and vegetables when they are in season. You'll find the freshest and most healthful items. Visit your local farmer's market to find some of the best produce available. Foods that are in season are not only extremely fresh but also are less expensive. Always wash fresh produce before eating, even if it is labeled organic.
When shopping try to read the labels to find items that are organic. Look for foods that don't contain preservatives or artificial colorings or sweeteners. Organic foods are not only healthier but they also promote dieting. Fresh foods are best because they haven't been processed or preserved, however even packaged foods can be healthy if they were processed properly.
Use fresh herbs and spices when you cook. You'll find that these are much more flavorful and contain more nutrients than the dried versions. Make sauces and gravies from scratch rather than from a package mix or can. This allows you to make tastier sauces that don't contain extra preservatives or sweeteners.
Switching to a natural or organic diet can be difficult, particularly when you're on a weight loss diet. Try to slowly incorporate organic foods into your current diet plan. Then you can increase the amount of organic foods that you use. If you can't find organic foods opt for the most natural products you can find. Read the labels to find the products that are the best.
A natural diet is not only healthy for dieters but is also a good choice for everyone in the family. Reduce the amount of chemicals and pesticides that your family eats by choosing natural foods whenever possible. Give children natural healthy snacks so they learn to make good food choices later.
Dieters know that the key to losing weight is to combine a low calorie diet with a good exercise plan. The body uses calories for everything it does. The more strenuous the activity the more calories the body uses. While it's important to add a regular exercise routine into your daily schedule you can also easily increase the calories you use throughout the day by following just some of these helpful calorie burning tips.
Walk to work – Or walk further to work. If you take the train to work walk to the train station instead of driving. If you must drive then get additional exercise by parking further away in the parking lot. Adding even just a few blocks to your daily exercise will give you plenty of benefits and help you burn more calories.
Walk at work – Use your lunch hour wisely. Bring you lunch so you can spend part of your lunchtime walking. Get outside when the weather is nice. Gather a group of friends to walk with you making it a fun and sociable time. Walking for a half hour just several times per week will help you burn many additional calories.
Play with the kids – Your kids are active so take advantage by playing with your kids. Taking them outside to the park will accomplish two important things – it helps you spend quality time with your children and it helps you burn more calories. Have fun and enjoy some together time playing.
Take the stairs – Every so often try skipping the elevator and take the stairs instead. Climbing the stairs is a great cardiovascular exercise and can burn lots of calories. Plus taking the stairs lets you have some private time to reflect on the day before heading to work or home.
Carry the grocery bags – Choose paper over plastic and carry the grocery bags into the house yourself. You'll spend some calories while also adding some upper body and arm strength without even noticing it.
Use a pedometer – Try getting a simple pedometer. See how many steps you take in an average day. Now try to beat your record. Every day try to increase your steps. Soon you'll be finding new ways to add more activity into your every day chores.
Dance – Get in front of the television, throw in a fun DVD and dance! Dancing helps you blow off steam, relaxes you and burns calories at the same time.
Exercise while on the phone – Use the time you're on the phone to work your muscles. Use some simple weights and practice some arm curls while you're on the phone. No more wasted conference calls!
Chair exercises – Sitting at your desk all day can be boring and it doesn't burn many calories. Try taking a ten minute stretch break for every two hours you spend at your desk. Stand up and do some simple stretches such as toe touches. They get the blood flowing and burn more calories. Try taking a walk around the office to break up the boredom.
Exercise is a necessary part of any weight loss diet plan. Exercise helps to burn more calories, increases our overall health and helps us lose weight. You'll feel better when you are exercising on a daily basis. The thought of starting an exercise plan can be daunting for many of us who are overweight. You may not have regularly exercised in a long time and don't know where to begin.
The best way to start exercising is to begin slowly. Those who have not been exercising regularly may be out of shape. It is key to remember that any exercise, even a little bit, will go a long way towards helping you lose weight. Keep in mind that you need to start slowly but can increase your exercise activities as your fitness level increases.
Start Slowly
There are three main types of exercises including flexibility, cardiovascular and weight training. When starting a new exercise routine begin by doing some basic flexibility exercises. You don't need any special equipment to do flexibility exercises. Simple toe-touches and side stretches will slowly help you increase your flexibility. When doing the exercises try to push yourself a little further each time. Soon you will notice an increase in your flexibility as your muscles start to stretch out.
Walking
Walking is one of the best exercises for those starting a new diet and exercise plan. Walking can be done anywhere and at your own pace. You can walk as far as you can and may increase the length and intensity of your walks at any time. When starting a walking routine begin with 15 minutes at a comfortable pace. As your stamina increase you'll be able to add 5 minutes to your walking workout.
Yoga
Yoga is a good exercise for beginners. Yoga offers a gentle way to stretch your body. The various yoga poses allow you to stretch all your muscles. Yoga can be done by almost anyone and can easily be done at home. Yoga not only helps with flexibility but also teaches good breathing techniques. Start with a 15-minute daily yoga session and you'll soon be able to increase your yoga workout.
Aerobics
Aerobic exercises increase your heart rate and provide a healthy workout. Start an aerobic routine slowly if you aren't used to this type of activity. Do as much as you can and stop when you need to. Take frequent breaks at first. Choose an aerobic class or DVD that is created especially for beginners. When you begin the program start by using only your legs. As your fitness level increases you can add your arms to the routine.
Specialized Training
Those on a weight loss diet may have special exercise needs. Often dieters have weight problems in certain areas such as in the stomach or hips. Choose exercises that target the areas you need. For example to help flatten the stomach do sit-ups or crunches. To help decrease hip size try stepping exercises. Add a simple calisthenics exercise routine to your daily exercise regime.
When you're trying to lose weight you need to start and keep up on a good exercise routine. Keep a healthy diet and add exercise to help burn calories. Find the right workout for you and follow these easy tips to keep you on track.
Exercise every day. Whether you exercise for 15 minutes or an hour be sure to make time every day for exercising. Regular exercise helps you take weight off and also helps you feel better physically and mentally. If you are serious about losing weight you need to combine diet and exercise.
Combine aerobic exercise with flexibility training. The body needs aerobic exercise and flexibility training. To accomplish both you can do separate exercise routines on alternate days or add some simple flexibility exercises to your pre-aerobic warm up.
Start slowly. Many overweight people have not been very active. It's important to start a new exercise routine slowly only doing what you can. As your fitness level increases you can adjust your workout accordingly. Check with your doctor before you begin any new exercise program.
Try various exercises to break up the monotony. The more types of exercises you have to choose from the more apt you'll be to keep up on your exercise program. Always look for new and interesting exercises and be open to trying new workouts.
Don't sweat the small stuff – If you forget to exercise or don’t have time one day don't worry about it. Simply pick up your routine the next day. Too many dieters think they have failed when they miss just one day of working out.
Stay hydrated. The body needs plenty of water – especially while exercising. Make sure that you keep up your water intake. Plain water has no calories and hydrates just as well as flavored or enhanced water drinks.
Add more exercise to your day. Whenever possible try to add a little more exercise to your everyday activities. Walk to the store, ride your bike to the train station or walk up the stairs to add more exercise without the hassle.
Keep a regular exercise schedule. Those who exercise regularly – the same time every day – tend to keep up their exercise routines. The body reacts favorably to routines. Find the time that works best for you and stick to it – even on weekends.
Keep an exercise journal. You'll be able to see at a glance what exercises you've been doing, how much you've been doing them and at what intervals. This can serve as a great way to boost your motivation. Set goals for weekly exercise and reward yourself when you reach them.
Find exercises you can do at home. While joining a fitness center or gym is one option always have some exercise routines you can follow when you're at home. There will be times when you just don't feel like going to the gym. Don't let that be an excuse for not exercising.