Common Dieting Pitfalls

successful dieting and Jason Kozma's personal training results

Laura – 6 weeks

Every year people start the new year with the resolution to lose weight and get in shape. However, without careful thought and planning you may be heading down the wrong path. You may have changed your diet but are you paying attention to what’s really going into your mouth?

Steps for Successful Dieting

The most important thing is to get rid of temptations. Start by cleaning out your refrigerator, cupboards and freezer of all unhealthful, fatty and sugary foods.

Avoid alcohol and no, you cannot have a glass of wine. When you are tempted, tell yourself that it’s full of empty calories, will lower your inhibitions and will create food cravings.

Stay away from “the group mentality”. Pay attention next time you’re dining out, notice how much extra food people consume at the table – breads, butter, dessert, drinks – would you eat that on your own? You may even be tempted to order dessert since others in the group are enjoying a slice or two of cake. Let the waiter know what you can eat as soon as you sit down – ask for the healthiest options on the menu and don’t sample from your friends.

Don’t compare yourself to others. The desire to lose weight is very common, but comparing yourself to others who are also on the same journey is a recipe for failure. It’s great to have moral support in your weight loss journey, but remember, every pound you lose and every goal you meet are yours and yours alone.

These are helpful strategies especially when combined with this list of foods to avoid at all costs.

Steer clear of these foods

Donuts. They’re loaded with white flour, sugar and, if that’s not bad enough, they’re fried. And remember, they’re loaded with trans-fats.

diet refrigerator

Out with the junk!

Margarine. It’s not better than butter! Most margarines are loaded with trans-fats and are no better for you than real butter. Try flavored olive oils or unsalted butter for cooking.

Sugared cereals. It’s not good for your children. It’s certainly not good for you. Even the cereals that advertise “whole grain” are colored, sweetened, puffed and loaded with chemicals. If you want grains in the morning, try oatmeal with fresh berries or spices.

Sports drinks. Advertisements are misleading for a reason – they’re trying to sell you something you and your body doesn’t need. That’s what water is for. Have you had an especially hard workout? Try eating a banana. It will replace the potassium you’ve lost and help fuel your body. Most sports drinks provide nothing more than a little sodium and potassium along with more sugar and empty calories.

Toaster pastries. Filled with trans-fats, sugar and no nutritional value whatsoever. These are filled with heavily processed ingredients and chemicals that fool your body into eating more.

Chips. Greasy, processed, salty. While they may satisfy your salt craving, they’re adding lots of empty calories to your waistline. If you’re looking for something crunchy and satisfying, try a dill pickle spear instead.

Sodas. Any kind, including diet ones. People who drink diet sodas actually gain weight. Sodas always seem to leave you craving more – whether it’s psychological or a chemical reaction, just stay away from them. And if you decide to indulge in “full-strength” soda, remember that 9 teaspoons of sugar per can will not keep you in your skinny jeans.

Baloney or Hot dogs. They might be protein but they’re certainly not lean! Processed meats are usually made of the remaining parts of the animal – let’s not even think about what those might be.

The best way to stick to your diet is to announce your plan to your friends and family, and keep a food log. This will help you see what you’ve consumed and avoid foods that can ruin your efforts.

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Posted in Nutrition by Jason Kozma | Comments Off on Common Dieting Pitfalls