If you struggle with losing weight, you are far from alone. A survey from Marketdata Enterprises says that the average American makes 4 or 5 attempts at dieting each year!
That's a lot of diet fails. So what exactly is happening? The following five fails are likely to blame. Here they are in all their frustrating glory, but don't worry, we've also given you tips to avoid them:
Diet fail 1: Counting every single calorie.
We do know that most people underestimate the number of calories they consume during the course of a day but when you are attempting to lose weight, more emphasis should be put on the QUALITY of the diet. "Foods that are high in carbs slow metabolic rates compared with diets higher in fat and protein," said Dr. David Ludwig, director of the New Balance Foundation Obesity Prevention Center at Boston Children's Hospital. So focus on foods that are low in carbs and rich in protein. Swap those high glycemic carbs for low glycemic foods like vegetables. Yogurt, seafood, skinless chicken, and nuts are also good choices.
Diet fail 2: Limiting yourself to mini meals.
Spreading your calories over the course of six meals can be difficult. "You need protein, fiber and carbs in each meal to feel full, and it's tough to get that in just 200 calories," explained Dawn Jackson Blatner, RD, author of “The Flexitarian Diet." This can all leave you feeling very hungry and lead to unintentional overeating. It is very difficult to maintain willpower. Aim for three, really good, really solid, healthy meals. "You're a lot more likely to stick to a diet that's simple—planning six healthy meals is overwhelming," Blatner said. And consider making breakfast your biggest meal of the day. It will help you with midday cravings and gives you a greater opportunity to use those calories.
Diet fail 3: Always eating the same foods.
Variety is the spice of life. If you experiment with different types of fruits and vegetables -- as well as different types of lean protein, you are more likely to fall in love and eat them more often! No one food can give us all the nutrients we need. We need a variety to not only be healthy but to be happy!
Diet fail 4: Doing daily weigh ins.
Checking in with the scale is a good thing but you can go overboard. One Journal of Obesity study found that women benefited less from daily weigh-ins than men. Why? "Hormonal fluctuations can cause water retention, making it harder to get an accurate reading," said Liz Weinandy, RD, of the Ohio State University Wexner Medical Center. "Plus, weight is more likely to be an emotional issue for women. Someone who gets a bad reading can think, 'what's the use of trying?'" Once a week is good enough. A Finnish study suggests Wednesday should be the day. Most of us pack on a few over the weekend and drop it again during the course of the week.
Diet fail 5: Trying to work off the pounds.
Eat less, move more is the general rule but they don't necessarily work well together. "Weight loss is 80 percent diet, 20 percent exercise," said Dr. Craig Primack, an obesity medicine specialist at the Scottsdale Weight Loss Center in Arizona. You do not burn enough calories during exercise to make up for horrific food choices. So, get moving but also clean up your diet. Studies have found that women who do both, lose more weight than women who do one or the other.
Are you guilty of these diet fails? Be honest and share with us, you aren't alone.
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Source: Fox News