Top 10 Diet Mistakes
May 2009
When it comes to healthy eating, here are some common mistakes & assumptions people make. The May issue of Oxygen Magazine had some great ideas and I've edited some points and and reduced the list to the 10 most common diet mistakes.
Fat is Bad - Not all fats are bad. You are much better off eating healthy, unsaturated fats than fat-free snacks, fat-free dressings and desserts. Many of these fat-free labels mean chemical-full. Healthy, unsaturated fats include olive oil, walnuts, avocados, almonds, natural peanut butter, pumpkin seeds, flax seeds, salmon, tuna and mackerel. The fats with omega-3 are good for your brain, help you avoid joint pain, reduce heart disease risk and lower body fat. Stock up on salmon, mackerel, flax, walnuts and lean, grass-fed beef. Keep your saturated fats low by eating lean meats and low-fat dairy. Avoid trans-fats which include fried foods, many baked goods, cracker and cookies: look for partially hydrogenated oils on the ingredient list.
Seeing Your Diet as a Punishment - If you see your diet as a deprivation, you won't stick with it. View healthy eating as normal and an evolving lifestyle change you are making in order to feel good. If there are healthy foods you loathe, come up with an alternative for each one that you can enjoy. Here's my list of healthy food suggestions.
Eating Too Many "Health" Foods - If you are waiting for your microwaved lunch to beep, eating a lot of convenient packaged foods such 'low this,' 'reduced that' or 100-calorie packs, you probably aren't eating that healthy. The majority of your meals should be in their natural state without man's hand in processing. Try not to have many meals that come prepackaged. Stay near the outer sections of the grocery store. Stock up on fruits, nuts, lean proteins, vegetables and low-fat dairy. Click here for my suggestions of "clean eating" which is real food with little to no processing.
Failing to Plan - If we just go on the fly, we may eat well and exercise, and we may not. Don't leave it up to fate, or your mood, whether you take care of yourself with good nutrition. Have a grocery list before you shop. Include on it a list of "staples" you always keep on hand: apples, string cheese, Greek yogurt, grapes, walnuts, roasted rotisserie chicken, romaine, low-fat shredded cheese, avocados, snap peas, humus and carrots. I call these "healthy convenient foods." Easy and fast prep. Make a list of meals for the week and prepare them on the weekend. List your goals on the frig. "Lose 10 pounds," "Eat clean." Post reminders: "I feel good when I eat well."
Under-Supplementing - Most people fall short on eating whole foods - especially fruits, veggies and protein. Consider adding a scoop of protein powder daily and a good multi-vitamin. The average man or woman needs .8 grams of protein per 2.2 pounds of body weight. (1-1.5 grams per pound of body weight if you do regular endurance training or are highly active). The multi-vitamin I like is Dr. Mercola's Whole Food+. Also consider a green food supplement for added antioxidants and detoxification.
Less is Better - When you starve yourself to lose weight, or skip meals because you are busy, your body goes into feast or famine mode, and anything extra you eat will be stored as fat as if you were in a state of famine. Check out nutritiondata.com to figure out your daily caloric requirement. Eat often, know how many calories you consume and have daily exercise activities. To lose one pound per week, cut 500 calories each day (250 through exercise and 250 through calorie reduction).
Not Tracking Your Food Intake - A food journal really works! Often, people have no idea how much they eat. Portion distortion and not holding yourself accountable can lead to unwanted pounds. Try it for a week!
Relying on Caffeine for Energy - There's no harm in a few cups of coffee a day, but relying on it to keep your energy levels up is taxing on the adrenal glands. Try using food and exercise instead to help energy levels stay even. Eat every few hours and make sure you include protein. Take breaks and go for a short walk. You'll boost your endorphins and feel energized. Aim for 7-8 hours of sleep each night.
Not Reading Ingredient Labels - Just because it says "natural, low-fat, healthy or organic" doesn't mean it's good for you. Check the ingredient list. Look for "whole wheat" and not enriched. Avoid these ingredients: enriched flour, partially hydrogenated oils, sugar, high fructose corn syrup, aspartame and MSG. Stick to real foods, mostly found on the outside aisles of the grocery store.
Weekends Don't Count - If you eat well all week, but end up overdoing it the whole weekend, it's harder to recover on Monday and get back on track. Don't think of weekends as your "reward" days. Think of your overall way of eating as a lifestyle habit. Try the 80/20 rule every day, where 80% of the time you are eating clean and 20% of the time, enjoy what you love. Create a week long plan that's more about balance than extremes.
Forgetting Post-Workout Meals - Many people who exercise and strength train often skip refueling after a workout. Post-exercise is prime time for feeding the muscles which need nutrients to repair, increase metabolism and burn fat. Have some protein and carbohydrates immediately after exercise, or a carb-protein supplement drink or shake.
If you'd like some assistance getting your eating and exercise habits back on track, try a complimentary 30-minute coaching session and see first hand how setting goals and having a plan with accountability will help you be successful. (847) 971-3643 or email: andrea@hgcoaching.com
