There are an inevitable series of nutritional stumbling blocks that many encounter in their attempt to “clean up their act” and embrace a healthy lifestyle. It’s all part of the trial and errors that we endure when on a mission for a fit and healthy body. Here are the Top 10 Nutritional Mistakes that ANYONE can make! Learn what they are now so that you can be ready to tackle these obstacles full force!
Going on a DIET
It’s all mental- If you tell yourself you are going on a diet you are bound to fail. After all, what are the first 3 letters of the word DIET… exactly!
Get into the right frame of mind when it comes to your meal plans and mentally replace the connotation
Not Getting Enough Protein
Protein is the stuff dreams are made of! The dreams of bodybuilders and fitness models that is!
Not only will protein help you build and maintain lean muscle, but it is a vital building block to any weight training program.
The #1 most bio-available form of protein is egg whites because your body assimilates it into the muscle the quickest. The next most important form of protein is Whey Protein which is your protein powder. You can also get lots of protein through, chicken, fish, lean red Meat. To determine how much protein you need you multiply 0.8-1.0 grams of protein per pound of body weight. Ex: if you weigh 130 pounds you need 104 grams to 130 grams a day of Protein.
Starving Yourself for the Sake of Vanity
Nobody should ever starve themselves. Period.
You will only end up harming your body and any weight that you manage to lose during a starvation streak will only come back to haunt you double-time. Your body will go out of whack and go into survival mode by going after your muscle (NOT the fat) and will only leave you feeling weak and “skinny fat”. Eating more often helps maintain a steady level of blood glucose which helps give us steady energy levels throughout the day. Steady energy comes from steady intake of foods. By eating 3 meals and 2 snacks per day you will boost your metabolism and your body will burn stored fat (provided that you are exercising on a regular basis).Remember, when calories are consumed, there is a thermic effect that takes place, and your metabolism rises in order to process those calories. Love your body and do things the right way; patience is a virtue, especially when it comes to your fitness journey.
Assuming that all Salads are Created Equal!
Don’t be hasty the next time you order a salad. Extras like cheese, tortilla strips, crispy noodles & nuts can add hundreds of calories.
Also be careful when you eat out- it is not uncommon for restaurants to pour 500 calories worth of DRESSING on your salad. Salads with 1,000 – 1,800 calories are definitely a case of diet sabotage in its most disguised form. Take the time to think about what you are about to eat before you order. Tell the waiter that you want your dressing on the side and no croutons or “extras”. A great trick that helps me is to dip my fork in the dressing before I reach into the salad bowl. This way I am not sacrificing flavor or adding hundreds upon thousands of calories to my “healthy lunch”. It’s all about finding that happy medium people!
Being Un-informed on Caloric Values
Know what you are eating and also don’t be so quick to accept the “low-fat” or “fat-free” alternatives that restaurants offer. Did you know that a low-fat muffin can have 400 calories, and “healthy” wraps often have 600 – 700 calories each?
Take the time to learn the nutritional value of your choices before ordering.
It is also important to know your daily caloric intake. While you don’t need to neurotic about every bite you take throughout the day, it’s always in your favor to have a ball-park figure of what you need to consume to maintain and/or lose weight.
Average Daily Calories to MAINTAIN Your Weight:
Here is a simple formula) courtesy of Discovery Health that can also help you figure out how to lose a few pounds. Simply take your weight and multiply it by 12 and that is the amount of calories you need to consume daily. For example if you weigh 135 pounds than you should be consuming 1,620 on a daily basis.
Average Daily Calories to LOSE Weight:
To produce a weight loss at the safe rate of one to two pounds per week, all you need to do is subtract calories from your daily total. If you want to lose one pound, you should shed 500 calories per week. For two pounds, you should ditch 1,000. To learn more about making better choices for your calorie budget, visit the website for Calorie Count Plus where you can search for the calories in all your favorite foods.
Going to the Grocery Store HUNGRY
You will overspend and most importantly buy things you don’t want and don’t need! I don’t care how strong your willpower is, you will just setting yourself up for self-sabotage if you do this so make sure to snack before you shop! Be smart and implement a food shopping strategy. Designate one day a week as your shopping and food preparation day. By developing this ritual, you become more organized and disciplined. I like to do my grocery shopping on Sunday evenings- I feel like I have the whole store to myself!
Your mom was right when she said that breakfast was the most important meal of the day. Always make sure to eat within the first hour after rising in order to jumpstart your metabolism and burn more calories throughout the day.
People think that they are saving calories when they skip breakfast but it’s really quite the opposite.
Make sure to have your “Breakfast of Champions” and that you have a balance of protein and complex carbs Ex: Egg Whites and Oatmeal.
Drinking Your Calories
One recent study found that Americans get approximately 21% of their calories from beverages.Liquid calories from alcohol, coffee with cream and sugar, sweetened juices, smoothies and sodas contribute to weight gain. Instead, eat your calories in form of quality proteins and complex and fibrous carbs and opt to drink plenty of water. Water, as you know is the most essential element and also aids in helping flush the system. Doctors recommend that you take in seven to eight glasses every day, to help flush out toxins and other wastes, so if you are not normally a “water drinker” buy yourself a refillable bottle of water to keep by your desk at work and drink up!
Fast Food Fix
Hitting the drive-through once in awhile isn’t such a big deal — the problem is that if you do it one time, you’re much more likely to swing by again.
Fast food has chemicals and hormones that make it addictive and those who frequent fast food restaurants are more likely to pack on the pounds and also lead to an increased risk of Diabetes and other diseases.
Letting Cravings Take Over
Unlike the every day normal hunger that we all feel every day, cravings, are strong yearnings for certain foods, seem to be linked to our mind’s reward system. Emotions, situations, or pleasant associations (your mom rewarded you with vanilla ice cream and a handful of animal crackers if you did all of your chores when you were little) can trigger a craving. It’s true that when you eat a food you long for, your brain releases dopamine, a natural chemical related to pleasure. Even the powerful senses such as our sense of smell and sight can trigger a full on craving episode. Learn how creativity can cancel out your cravings! For example, If you can’t stop thinking about that slice of pecan pie, try baking a sweet potato, blending in some dry oatmeal, pecans, a touch of cinnamon and brown sugar. Viola! A healthy version of a piece of “pecan pie” with all the nutrient benefits and none of the sugar! The key to this one-Just get creative in the kitchen!