Top 12 Diet Mistakes You Keep Doing Again and Again

Rebecca Lewis October 25, 2013

Have you tried several weight loss programmes but couldn’t see any result? When you are trying to lose weight, it’s normal to feel overwhelmed with all the diet rules. Eat this, avoid that, do this, don’t do that, etc. If the scale seems stuck, or your weight keeps going up and down, you probably are doing some of these diet mistakes:

You’ve completely eliminated all your favourite foods.

It’s really hard to stick to a diet when you are not able to eat your favourite treats. Restricting yourself can only increase your appetite and before you know it – you are already overindulging! It’s really okay to indulge once in a while. It makes weight loss more achievable and less stressful!

You rely on crash diets.

“Lose one pound a day” – this can really be tempting. Crash diets are weight loss programmes that offer quick results. Some plans calls nothing but cabbage soup or green juice for the entire week, and lots of water. Whilst the results are really noticeable, you are less likely to experience them on a long term. Sure you can eat cabbage soup for one straight week. But can you stick to this meal plan for one month or more? Once you stop, and without positive lifestyle changes, you are likely to gain your weight back.

You’re skipping breakfast.

Skipping breakfast appears to be the simplest way to cut your calorie intake. But this can result to insatiable hunger and food craving later in the day. Skipping meals can also reduce your energy, which prevents you from accomplishing your daily tasks, including exercise (which is very important for weight loss). Breakfasts that are high in protein and fibre, and less in fats can reduce hunger throughout the day and give you enough energy for your work and personal responsibilities.

You’re ditching all fats and carbs.

The terms “fats” and “carbs” often bring a big buzz to dieters. But a diet plan that requires you to completely eliminate them can cause you health problems over time. Along with protein, carbohydrates and fats are macronutrients that are needed by your body. Instead of eliminating them in your diet, simply make smart choices. For instance, instead of refined carbs (like that from white rice, bread and pasta), you want to choose complex carbs like that from whole grains. Instead of saturated fats and trans fats like those from red meat and dairy products, choose monounsaturated and polyunsaturated fats like those from olive oil, fish, nuts, and vegetables.

You don’t keep track of your snacks.

Okay, you are making sure you’re eating high fibre-foods for breakfast, a portion of lean fish or chicken for lunch, and vegetable salad for dinner. What about your in-between meals? There’s probably a big bag of pretzels in your desk and a large can of fizzy drink. And that’s where the problem is.

You are not being mindful.

Most of us find ourselves in situations where we are eating for no reason at all. But eating without thinking can lead to consuming more calories, and ultimately, weight gain. If you’re just grabbing and eating, you’re going to end up eating more, without even feeling satisfied.

You’re stuck to ‘low fat’ diet scheme.

You might think that it’s okay to consume ‘diet’ fizzy drinks and low-fat products. But studies suggest they are more harmful than their regular, high fat varieties. Why? Basically, even though they contain less fat, these foods are high in sugar and other chemicals. A study by Purdue University found that diet fizzy drinks are linked to health problems, such as diabetes and heart disease.

You’re eating too little.

If you’re looking to lose weight fast, it might be tempting to go with low-calorie diet. But diets that are too low in calories may prevent your body from getting sufficient nutrients to stay healthy. Also, eating too little can cause your body to store, rather than burn fats.

You don’t count the calories you sip.

When counting calories, some of us overlook what’s in their drinks. But did you know that most processed beverages, even the popular bottled green teas and smoothies tend to have more than 500 calories? What’s worse is that they don’t curb hunger so we tend to sip more.

You’re drinking too little water.

Water plays a big, big role in weight loss, particularly in burning calories. When you are dehydrated, your metabolic rate slows down, resulting to weight gain. Instead of sipping bottled juice or fizzy drink, just go with water.

You think exercise can give you a pass to eat more.

Some people think that if they exercised well enough, it’s fine to indulge and eat more. Or, if they ate fatty foods, ramping up on exercise would compensate. But often, this leads to an increase in calorie consumption. Try to stick to this rule – unless you exercised for one hour or more, water is enough to replenish your energy.

You’re expecting too much.

High expectations can make you feel discouraged. So set realistic goals, and AVOID weighing yourself every day. Many health experts agree that to achieve healthy, lasting weight loss, aiming to lose one or two pounds per week is ideal.

Which of these diet mistakes are you guilty of? Share your comment below.