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Health » Fitness and Weight Management » The 5 Biggest Weight-Loss Mistakes
July 28, 2010
1. Not drinking enough water
Water is one of the few drinks on earth that has 0 calories. It also flushes sodium from your system, which helps reduce water retention, and it's virtually free if you drink tap. Compare that to juice, milk and soda, all of which contain about 100 calories each. With just three of these drinks a day, you're eating the equivalent of an extra meal, not to mention adding dollars onto your grocery bill. Drink water throughout the day to quench your thirst and calm your appetite. Coffee and tea are low-calorie alternatives, but go easy on the sweeteners and creamers.
2. Overeating "healthy" foods
Most nutritionists would agree that granola, carrots and nuts are more nutritious than candy bars, fries and donuts. Where calories are concerned, though, all foods are created equal. Your body makes no distinction between the calories in "health food" and the calories in "junk food" — it uses what it needs and stores the rest as fat. Mind how much you're eating, no matter what the nutritional content.
3. Eating too frequently
Food is an integral part of social life in America. Unfortunately, it becomes somewhat of a hobby when we're bored, anxious, or just see something we want to eat. By eating just three meals a day, you can maintain a normal social life while watching your weight. Skip seconds at mealtimes and avoid snacking.
4. Overestimating your physical activity
After a workout, it's not uncommon to feel hungry. Yet we often overestimate how many calories we burn doing various activities. For example, the average woman would have to run 2 to 4 miles in 20 minutes to burn the calories in a meal, sports drink, smoothie or energy bar. Eating any of these foods after a workout effectively replaces any calories you burned. To make your workouts count, avoid overcompensating afterward.
5. Underestimating your progress
A pound is equal to 3,500 calories. You would have to go about four days without eating or sprint about 4 miles without stopping to lose a pound instantly — but neither is a safe, sustainable way to lose weight. Even if you want to lose the weight yesterday, the most effective strategy is one you can incorporate into your daily life. It takes time to see the results of your weight-loss efforts, but they are happening as long as you stay consistent.
References:
The 5 Biggest Weight-Loss Mistakes
by Brie WallaceJuly 28, 2010
1. Not drinking enough water
Water is one of the few drinks on earth that has 0 calories. It also flushes sodium from your system, which helps reduce water retention, and it's virtually free if you drink tap. Compare that to juice, milk and soda, all of which contain about 100 calories each. With just three of these drinks a day, you're eating the equivalent of an extra meal, not to mention adding dollars onto your grocery bill. Drink water throughout the day to quench your thirst and calm your appetite. Coffee and tea are low-calorie alternatives, but go easy on the sweeteners and creamers.
2. Overeating "healthy" foods
Most nutritionists would agree that granola, carrots and nuts are more nutritious than candy bars, fries and donuts. Where calories are concerned, though, all foods are created equal. Your body makes no distinction between the calories in "health food" and the calories in "junk food" — it uses what it needs and stores the rest as fat. Mind how much you're eating, no matter what the nutritional content.
3. Eating too frequently
Food is an integral part of social life in America. Unfortunately, it becomes somewhat of a hobby when we're bored, anxious, or just see something we want to eat. By eating just three meals a day, you can maintain a normal social life while watching your weight. Skip seconds at mealtimes and avoid snacking.
4. Overestimating your physical activity
After a workout, it's not uncommon to feel hungry. Yet we often overestimate how many calories we burn doing various activities. For example, the average woman would have to run 2 to 4 miles in 20 minutes to burn the calories in a meal, sports drink, smoothie or energy bar. Eating any of these foods after a workout effectively replaces any calories you burned. To make your workouts count, avoid overcompensating afterward.
5. Underestimating your progress
A pound is equal to 3,500 calories. You would have to go about four days without eating or sprint about 4 miles without stopping to lose a pound instantly — but neither is a safe, sustainable way to lose weight. Even if you want to lose the weight yesterday, the most effective strategy is one you can incorporate into your daily life. It takes time to see the results of your weight-loss efforts, but they are happening as long as you stay consistent.
References:
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-Natural Frugality, 7:17 pm CST on September 7, 2010
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