10 Mistakes People Make While Dieting, and What to do Instead

Are you desperately looking for ways to lose weight? Well, losing weight is quite a difficult task as sometimes you feel like you’re doing everything right, but still can’t find results.

Or you might interupt your progress by ensuing misguide or outdated advice or methods.

Moreover, if you don’t have any history with disordered eating, then also it is critical to be realistic with your expectations and thus focus on your health. One of the essential tips is to pay attention to your body, treat yourself well, and be kind to yourself.

Common Mistakes Which People Make While They’re on Dieting

1. Eating so much or too few Calories

If you want to lose weight, the first thing which comes to your mind is undoubtedly the calorie deficit. Burning more calories than you consume is not the right way. The traditional time was believed that a decrease of 3500 calories per week would result in 1LBS, which is around 450grams of fat loss. While on the other hand, the research shows that the calorie deficit needed varies.

Decreasing calorie intaking too much can be counterproductive. Studies show that low- calorie diets provide less than 1000 calories per day, which shows they can lead to muscle loss and significantly slow down metabolism.

Do this instead:- Drink as much water as you can! If you can’t stand the blandness of plain water, try adding lemon to your favorite berries, or you can even add mint leaves to it to get some taste.

2. Not Lifting Weights

It is important to perform resistance traning if you’re looking to lose weight quickly. Lifting weights and doing heavy training for gaining muscle is one of the effective startegies which can further help you in increasing metabolic rate. Moreover, lifting weight can improvise your overall body composition and thus helps you to lose belly fat as soon as possible.

Weightlifting or resistance training can surely help you boost metabolic rate, increase muscle mass, and promote fat loss, as well as belly fat.

Do this instead:- Combine for Cardio and resistance training for bad results. If you have enough time, then you can do both cardio as well as strength training on the same day.

3. Consumption of Less Protein

Getting enough protein is extremely important even if you’re trying to lose weight. You can find protein to help you with weight loss in many ways. It can help you reduce appetite, increase feelings of fullness, decrease calorie intake, increase metabolic rate, and even protect muscle mass during weight loss.

A study has found that higher-protein diets, containing 0.6 to 0.8 grams of protein per 1LBS may benefit appetite control as well as body composition. Now, to optimize weight loss, make sure each of your meals contains a high protein food.

Do this instead:- Eat fiber as well as protein-rich diets. Oatmeal, nuts, peeled fruits as well as beans are high in soluble fiber, while whole grains, brown rice, leafy vegetables, and fruit skins are good sources of insoluble fiber.

4. Doesn’t Track What you have Eaten

Eating nutritious foods is a good weight loss strategy. However, you might still be eating more calories than you need to lose weight. Further, you might not be getting the right amount of protein, fiber, carbs as well as fat to support your weight loss efforts.

In addition to food, there are a lot of online tracking sites and apps which allows you to enter your daily exercise and one such popular app which we have compared is Noon vs. Weight Watchers. Both applications have different benefits and purposes, as well.

Do this instead:- If still can’t able to lose weight then try using meal planner and fitness tracker to track what you have intake on the whole day. This will give you an idea of what you need to take the most and what you should not!

5. Skipping Meals

Probably one of the biggest mistakes which the majority of people do while losing weight is skipping breakfast or dinner. Well, it might seem logical at first; but you think if you reduce your calorie intake in this way, you’ll lose weight faster. However, skipping meals will also slow down your metabolism and makes you more likely to eat a snack.

Do this instead:- Make sure to eat a healthy, nutrient-rich breakfast that will give you energy as well as prevent you from overeating later.

6. Be over-confident on Weight Loss Pills

Well, if there was a pill which can really work in the long term, then we are not here talking about weight loss management. Today, the weight loss industry is one of the most successful industry as because most of us are so desperate to find a quick fix. The only long term weight effective management skill is to change the way and think about fuelling our bodies.

Do this instead:- Try to avoid these bogus Weight Loss Pills. You need to think of food as a fuel for your daily living and rest takes care of itself.

7. Missing on Vegetables

Vegetables provide antioxidants and fiber that can mainly help you in losing weight, and they are also low in carbohydrates. Now, if you’re among those who are skipping on vegetables, eat the same ones, or don’t eat much, then you must challenge yourself to eat more and more vegetables.

Do this instead:- Make sure you make your vegetables more delicious by adding fresh herbs and spices, or flavored olive oil. You can even use different cooking methods so that it is much more enjoyable.

8. Eating Late Night

We all have listened from our childhood that eating food on time makes you healthier and the more energetic whole day long. Now, if you do get hungry after dinner or have some hunger pains, then it’s your body’s way of communicating to you that it needs more energy.

Well, if you find yourself senseless snacking while watching TV or doing some other stuff then try to put a stop to it.

Do this instead:- The possible is to try to watch movies in the room which is away from your Kitchen, brushing your teeth or having a cup of hot tea instead.

9. Taking Sugar Excessively

Majority of you while on a diet cut offs of drinks and other sweet beverages to lose weight, which is a good thing. However, drinking fruit juice is not that smart decision. Undoubtedly, fruit juice is loaded with sugar, and it might lead to health and weight problems.

Do this instead:- Try to cut off sugar-sweetened beverages as well as fruit juice, as it can help you get rid of sugar and are likely to take in more calories overall.

10. Working Less – But Expecting Too Much!

It is being advised that setting realistic long term goals for weight loss can help you. Understand what you want to lose as much as you can do it as quickly as possible; however, that can only be achieved through crash-dieting, which is not going to help you in maintaining your weight.

Do this instead:- Adjust your expectation and make small and realistic goals. Aim for losing 1 to 2 pounds a week.

The Bottom Line

We have shared some of the most common mistakes which people make while dieting. So, try to avoid all these mistakes and set realistic goals. Now, one major mistake which almost everyone does is we don’t track what we have eaten and what not. So, try to make use of meal planner and fitness tracker simultaneously to get better results.

Did you find any of these mistakes surprising?

Tell us if we have forgotten to add any mistake which you might think mentioned here. For any queries or suggestions do comment below.…

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Sardines: The Nutritional Powerhouse That May Keep You Young!

I was reading an article that caught my attention in a health newsletter by the name of “Alternatives” which is written by Dr. David G. Williams (June 2004, Volume 10, No. 12). Dr. Williams has devoted his life to searching the world for innovative and effective alternative health solutions for the last 20 years. In this article Dr. Williams talks about the many health benefits that can be obtained from eating sardines, with the most intriguing benefit being that it could help slow the aging process!
First let’s start with the fact that sardines are a source of two heart healthy nutrients. The first is CoQ10 (not mentioned in the article) which is not only good for the heart but also promote a healthy immune system, restores vitality, helps maintain healthy gums, and is a potent anti-oxidant. The second heart healthy nutrient is omega-3 oils which also benefit the circulatory system, have anti-inflammatory properties, hydrate the skin, and are also anti-oxidant.

Of particular importance to us bodybuilding and fitness fans is that these little fish are an excellent source of muscle building protein, have no carbohydrates, plus they are high in vitamin D which is necessary for bone growth, immune function, cellular metabolism, and energy production. Sardines are also a good source of calcium which is important for strong bones as well as a host of many body functions.

O.K., now for the good stuff. It seems that sardines are high in nucleotides which are the building blocks from which our bodies create RNA and DNA. DNA carries the genetic codes for making various proteins in the body and RNA helps the process to be carried out. RNA and DNA work as a tag team to help the body repair itself, form new tissue, maintain a strong immune system and perform many other life functions.

Dr. Williams says that dietary nucleotides won’t stop the aging process, but they certainly appear to slow it down and preserve health along the way. He says, “In practically every instance where I’ve seen or received descriptions of someone on a high-nucleotide diet, that person appears to be much younger than their age.”

Some other benefits of nucleotides are:

  • Helps neutralize toxins
  • Increases skin elasticity
  • Increases the body’s ability to heal and repair
  • Enhances the effects of antioxidants
  • Improves the response and efficiency of the immune system
  • Increase cellular metabolism and the production of cellular energy

All of the above benefits should be of great value to everyone, especially fitness and bodybuilding enthusiasts. Although sardines are one of the richest sources of nucleotides there are also other foods that have a high nucleotide content such as brewer’s yeast, anchovies, mackerel, lentils, beans, animal liver, oysters, the green algae chorella, and the blue-green algae spirulina.

Mercury Isn’t a Problem

Sardines have a better chance of being lower in mercury than larger ocean dwelling fish due to their small size and diet. Large fish absorb the mercury and other contaminents of each fish they eat and they live longer allowing more time to accumulate these toxins. Sardines eat mostly krill and plankton, so their chances of obtaining high levels of mercury are very low.

What’s a “True” Sardine?

About 40 years ago a law was passed that allowed manufacturers to market any small, soft-boned fish as a “sardine” in the United States. So the majority of sardines sold in the average U.S. supermarket aren’t really sardines at all. Fish caught in Maine or Canada could be herring and fish from Norway are usually brislings or sprats. While thes fish are still nutritious and good for you, true sardines come from Moroccan, Portugese or Mediterranean waters. Dr. Williams recommends a brand called BELA-Olhão distributed by Blue Galleon from Portugal which are true sardines from extremely clean waters. They taste delicious and don’t have the fishy smell and taste of common sardines. BELA-Olhão cans their sardines fresh within eight hours of the catch and this practice eliminates the fishy smell and captures the delicate flavors. It is common in the industry to freeze sardines before canning, but this is the main reason sardines smell fishy. Blue Galleon BELA-Olhão tests every catch for contaminents and they have full certification with the European Common Market.

BELA-Olhão sardines are not sold in every supermarket but I was able to find them at Trader Joe’s and Mrs. Green’s Natural Food Stores. Trader Joe’s had the lowest price of $1.39 per tin. Dr. Williams has also made arrangements with Mountain Home Solutions who have contracted the manufacturer directly to get them for you just in case you have problems finding them in your area. Call 1-800-211-6532 and ask for service code 67422S.

How Much Should I Eat?

Dr. Williams recommends eating at least two tins of sardines per week. He says if you want to slow the aging process and reap all the other benefits of a high nucleotide diet, sardines are hard to beat and are one of the healthiest foods that he knows of. One caution must be mentioned. Any excess nucleotides that are not converted to RNA or DNA or utilied for energy production are broken down into uric acid. Uric acid can trigger gout symptoms and has been associated with kidney stones. If you have a history of gout it is recommended to increase your water intake and have uric acid levels monitored if you wish to increase nucleotides in your diet.…

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