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What Most People Get Wrong About Dieting

What Most People Get Wrong About Dieting

At one time in your life, you’ve probably been on some sort of diet – whether you’ve consciously reduced your carbohydrate intake, cut out dairy products or even tried surviving off miracle-promising nutrition shakes. In today’s day and age, diet trends are a dime a dozen and nearly everyone has encountered a fad that they’ve either tried or advocated.

While some diet trends are effective, others may actually strip your body of essential nutrients, leaving you with overwhelming cravings or the opposite effect of your desired results. The reality is that you don’t need an expensive trainer, fancy meal plan or miracle pill to lose weight. What you really need in order to successfully achieve and maintain a healthy weight is education.

With so many Americans dieting today, countless misnomers exist that are not only wrong but may also act as obstacles to your ultimate goal.

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Misconception #1: You Have to Starve Yourself to Lose Weight

One of the first steps people often take when starting a new diet is drastically reducing their food intake. While this is an obvious tactic that may prove effective if sustained over time, there is a catch. Depriving your body of food for a lengthy period of time – whether it’s several hours or several days – can actually have the opposite effect.

According to FitnessHealth101.com, starving yourself will help you drop pounds fast, but only in the form of water weight. Once your water weight is gone, your weight loss will slow down exponentially. In addition, because your body turns to muscle before fat as a source of energy, you will notice a decrease in muscle mass before you see a loss in body fat.

This will ultimately lead to decreased energy, lethargy, mood swings, and a slowed metabolism, which will hinder you from maintaining a productive diet and fitness regimen. Instead, eat healthy foods that are high in protein in small portions throughout the day to keep your metabolism working steadily and your energy levels high.

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Misconception #2: You Should Avoid Carbohydrates

This is a common misconception about dieting because many people believe that carbohydrates cause weight gain. Popular diets such as Paleo, Atkins, Ketogenic, and South Beach are all designed to decrease your carb load and help you shed pounds quickly.

While reducing the amount of simple carbohydrates (soda, fruit juice, cookies, etc.) in your diet will certainly make an impact, you do not need to cut out carbohydrates altogether in order to see results. In fact, according to Health.com, including certain complex carbohydrates in your diet may actually help you lose weight.

High-carbohydrate foods such as vegetables, beans, potatoes, and whole grains fill you up so you eat less throughout the day, help you control your blood sugar, speed up your metabolism, and reduce cravings.

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Misconception #3: You Can Eat Whatever You Want if You Exercise

Most people live under the guise that as long as you exercise regularly, you can eat whatever you want and still lose weight. Unfortunately, this is not the case. Weight loss is contingent upon the ratio of calories consumed versus calories burned, so if your goal is to reduce your body weight, you need to keep track of the number of calories you are eating and those you are working off through exercise.

For example, if you burn 500 calories running on a treadmill, but eat a couple extra slices of pizza, you’re likely breaking even or even falling behind. Find a balance between the number of calories you eat (and the sources of those calories) and the amount of exercise in which you engage.

Aim for a manageable daily goal, such as reducing your food intake by 250 calories and increasing your caloric burn through exercise by 250 calories in order to attain a deficit. This may be as simple as trading your morning mocha for tea and taking the stairs instead of riding the elevator up to your office each day.

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Misconception #4: All Calories are Created Equal

When it comes to calories, 100 calories of pasta is the same as 100 calories of tuna, right? Wrong! Your body processes everything you consume in very different ways. According to AuthorityNutrition.com, your body uses much more energy to metabolize protein than fat and carbohydrates, providing a “metabolic advantage” that speeds your metabolism and burns more calories.

Foods that are high in protein are also known to keep you satiated longer so you eat less throughout the day. To ensure that you get the proper amount of protein each day, you can supplement your diet by adding healthy protein shakes. If you decide to go this route, be sure to properly research the best options available as there are many products that contain unnecessary fillers.

Alternatively, foods that are high in simple carbohydrates or fructose cause your blood sugar levels to spike, so you may feel full immediately after consumption, but you are more likely to feel hungry again just a short time later.

The bottom line is that you don’t need to succumb to fad diets or cheap gimmicks in order to lose weight. Instead, maintain a diet that encompasses a healthy balance of whole foods, proteins, and complex carbohydrates, while including regular exercise and plenty of water.

Making these effective lifestyle changes will provide lasting results instead of “quick fixes” that will only leave you frustrated…and hungry!

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Sara Jane Adkins

Blogger at Natural Healthy Living

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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