Diet & Nutrition
The Six Worst Dieting Mistakes
The hardest part of any weight loss routine is adjusting your diet. It’s easy to be misinformed and think you’re doing the right thing when in fact, your diet changes might actually be sabotaging your efforts. While diet shouldn’t be your only focus when it comes to shedding those few extra pounds, Bedros Keuilian, Founder and CEO of Fit Body Boot Camp, one of the only group personal training programs that provides modified workouts and nutrition plans, shares his list of the most common diet mistakes.
Problem – Unrealistic Calorie Counting: You’ve been working hard to cut back but it’s easy to eat more calories than you realize. In order to lose one to two pounds a week you need to cut 500 calories from your diet each day. Unfortunately, calories add up in other sneaky ways. One extra tablespoon of dressing on your salad can add 100 calories, one tablespoon of mayonnaise on your sandwich nearly 100 calories, and one slice of cheddar cheese more than 100. Remember, every bite counts.
Fix – Keep a Journal: Track your exact calorie consumption, or follow a strict nutrition plan (no substitutions or additions!).
Problem- Forgetting Beverage Calories: You said “No” to donuts for breakfast and “No” to dessert after dinner, but what about the soda, sweet tea, and glass of wine you drank today? It’s easy to forget about the calories hiding in your beverages. One study shows more than one fifth of your daily calories likely comes from drinks.
Fix- Drink More Water: It’s calorie-free, refreshing and makes you feel fuller.
Problem- Eating the Wrong Foods: A top complaint of dieters is constant hunger. Eating too many processed foods, simple carbs, or even packaged weight-loss foods can backfire. These foods may be low in calories, but they will not fill you up or give you lasting energy.
Fix- Eat More Whole Foods: A smart dieter will enjoy whole foods that are high in fiber and high in protein. By doing so you won’t feel as hungry all the time. A protein-rich diet will fill you up and help you gain some lean muscle as well.
Problem: Skipping Meals: In your endeavor to cut calories do you skip meals? Passing up breakfast is one of the most common dieting mistakes. You may think you’re eating fewer calories, but studies show people who don’t eat breakfast actually eat more calories throughout the day because they’re overly hungry and low on energy.
Fix- Eat More Often: Aim to eat several small, balanced meals each day and include a source of protein and fiber with each meal.
Problem – Eating Too Many Healthy Foods: On the flip side of meal skipping is overdoing it on healthy foods. Remember: fruits and vegetables have calories, too. One medium apple contains almost 100 calories, a quarter cup of raisins has even more, and a medium baked potato contains more than 160 calories.
Fix: Remember Your Calorie Limits: This is why it’s so important to keep a food journal that tracks your calorie intake. Turns out you can have too much of a good thing.
Problem – Having Too Many Restrictions: Making all your favorite foods completely off limits indefinitely is a mistake many dieters make. Asking too much of yourself sets you up for failure.
Fix- Allow Cheat Days: For a diet to be successful, it’s got to be sustainable. Allow yourself a small indulgence every once in a while.
Bedros Keuilian is the founder and CEO of the world’s fastest growing indoor fitness boot camp franchise: Fit Body Boot Camp. Bedros has been featured as a host and expert on Spike TV’s Gym Rescue. For more information about his work and life, click here.