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[Leslie]

10 Diet Disasters and How to Avoid Them


Don't let common diet mishaps derail your calorie-counting efforts. Stay on
track with these tips.


By Madeline
<http://www.everydayhealth.com/contributing-writers-and-editors.aspx>  Vann,
MPH

Medically reviewed by Christine
<http://www.everydayhealth.com/medical-reviewers.aspx>  Wilmsen Craig, MD

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The last thing any of us wants is a diet "do-over." Yet there are diet
mistakes that can send you back to your starting point, wrecking all your
hard work and weight-loss
<http://www.everydayhealth.com/weight/calories.aspx>  successes. Don't let
these diet mistakes happen to you. 

10 Ways to Ruin Your Diet 

Do you know the number one way to derail your diet? You may be surprised.
Here is the top 10 countdown of diet
<http://www.everydayhealth.com/diet-nutrition/101.aspx>  disasters. 

10. Overeating away from home. Eating out poses a special challenge when
calorie counting because restaurant portions are overgenerous; your best bet
is to ask for a to-go box and put half your order away before you start
eating. 

9. Not reading labels. The most important number you need to pay attention
to is the serving size. It's easy to eat too much if you aren't aware of how
many servings are in a bottle or box and you consume the whole package,
thinking it's a single serving. 

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8. Eating too fast. If you eat quickly, your brain won't get the message
that you are full in time, says Kathy Hubbert, MS, RD, of EatRight Weight
Management Services at the University of Alabama at Birmingham. "Put the
fork down between each bite," she advises. 

7. Denying yourself your favorite foods. Be it chocolate or bacon, totally
banning a favorite "unhealthy" food from your diet sets you up for
temptation. Instead, use your calorie-counting skills to build in a small
indulgence now and again. 

6. Guilt over mistakes. If you are out with friends and get talked into
dessert, don't beat yourself up. "Guilt can set in and, for some people,
that gets them moving in a backwards direction," says Hubbert. Even if you
did enjoy your indulgence, put it in perspective - it's just one mistake
compared to all your good diet choices yesterday, today, and the ones you'll
make tomorrow. 

5. Putting too much "weight" on the scale. Hanging all your feelings of
success on the numbers on the scale can be a diet disaster. You should only
weigh yourself once a week, says Gail Curtis, assistant professor at the
Wake Forest University Health Sciences department of physician assistant
studies in Winston-Salem, N.C. Curtis recommends tracking other short-term
health goals, such as eating more veggies, walking daily, or drinking water
instead of soda
<http://www.everydayhealth.com/photogallery/soda-alternatives.aspx> , that
will give you a sense of accomplishment. 

4. Not exercising enough. Even if you could achieve your diet goals by
calorie counting alone, you would be more successful (and healthier) if you
were physically active. "The number one barrier to exercise
<http://www.everydayhealth.com/weight/exercise.aspx>  that I hear is time,"
says Hubbert. National recommendations are at least 30 minutes of moderate
physical activity most days of the week. You can break this up into three
10-minute segments per day, says Hubbert. 

3. Emotional
<http://www.everydayhealth.com/diet-nutrition/food-mood/quiz-emotional-eater
/questions.aspx>  eating. Eating in response to sadness, boredom, or stress
wrecks your calorie counting for at least one day. "We learn to associate
food with feeling better," says Hubbert, a self-confessed boredom eater.
When you become aware of your urge to eat in response to emotions instead of
hunger pains, find something else to do that will distract you for 10 or 15
minutes, such as taking a walk, says Hubbert. 

2. Thinking of your diet as a diet. "There is diet fatigue if you go on a
diet," says Curtis. "Most people can stay on a diet about three months and
then they are done with it because they can't stand it." Instead, focus on
making healthy lifestyle and diet choices that you can live with for a long
time. 

And the biggest mistake of all: 

1. Letting one mistake start you on a downward spiral. "I've seen people
completely go back to square one," says Hubbert. "They make one mistake and
it starts a whole cycle." The remedy? If you make a mistake, admit it,
forgive yourself, and get back on track right away. 

So now that you know the top 10 diet mistakes, you should be able to avoid
them - and know you aren't alone if you make one yourself! 

 

============================================================= 

fitness classes Dieting is easier if we try to lose weight little by little.

 2010

Leslie Progress 

December 23, 2009....................237.6

Starting wt January 7,2010..........235.6

Last  Weigh in ............................237.6 December 23, 2009

Current Weigh in ......................230.6 March11, 2010

Total Loss for week ..................+1.00

Total Loss for Month ...............000

Total Losss for Year ...............7.00 lbs 

 

Increments met ( 1 x met) ( 225.00 ) .....................(5
lbs)...................005.00

December 30 Goal wt .................................160.00

Short term goal wt .................................199.00

Lbs to short term goal .............................32.6

Lbs to Long term goal..............................71.6

Gains for Month ..................................0

waist size ...................................49

Total min exercise ...................................60

 

 

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