Advertising
Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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!

More by this author

Sara Jane Adkins

Blogger at Natural Healthy Living

5 Super Unconventional Health Choices That Will Help You Get Results Food and Juice Trends to Watch Out For in 2017 5 Unique Gift Ideas that will Impress Your Loved Ones 4 Reasons Why Your Workouts Aren’t Working 7 Unique Ways to Be More Productive in 2017

Trending in Health

1 The Ultimate Exercises to Improve Posture (Simple and Effective) 2 Does Keto Weight Loss Diet Plan Actually Work? 3 9 Best Blood Pressure Monitors You Can Use at Home 4 How to Control Your Thoughts and Be the Master of Your Mind 5 Simple Hacks on How to Relieve Neck Pain Fast (and Naturally)

Read Next

Advertising
Advertising
Advertising

Last Updated on July 10, 2020

How to Take Control of Your Life with Better Boundaries

How to Take Control of Your Life with Better Boundaries

We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

So, how to take control of your life and stop being pushed around?

Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

What Boundaries Are (And What They’re Not)

Boundaries are limits

—they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

Advertising

Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

How to Establish Boundaries and Take Control of Your Life

Here are some ways that you can establish boundaries and take control of your life.

1. Self-Awareness Comes First

Before you can establish boundaries with others, you first need to understand what your needs are.

You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

Advertising

You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

  • Where do you need to establish better boundaries?
  • When do you feel disrespected?
  • When do you feel violated, frustrated, or angered by the behavior of others?
  • In what situations do you feel you are being mistreated or taken advantage of?
  • When do you want to be alone?
  • How much space do you need?

You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

2. Clear Communication Is Essential

Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

3. Be Specific but Don’t Blame

Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

Sample language:

Advertising

  • “You may not…yell or raise your voice to me…”
  • “I need…to be treated with respect…”
  • “It’s not okay when…you take things from my desk without asking…”
  • “I won’t…do your work…cover for you anymore…”
  • “It’s not acceptable when…you ridicule or insult me…”
  • “I am uncomfortable when…you use offensive language”
  • “I will no longer be able to…lend you money…”

Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

4. Consequences Are Often Necessary

Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

Follow through. People won’t respect your boundaries if you don’t enforce them.

Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

Advertising

Final Thoughts

Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

They will simply become a natural extension of your self-respect.

Featured photo credit: Thomas Kelley via unsplash.com

Read Next