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11 Dieting Mistakes You Don’t Know You’re Making

11 Dieting Mistakes You Don’t Know You’re Making

We all know of dieting as a tedious process. The process of actually motivating yourself and finally convincing yourself that this is finally it, you’re going to start. That is in fact the simple part. The hard part is, of course, getting it right and creating the perfect formula for your dieting efforts. Unfortunately, it is that same formula you are following for your diet that might be sabotaging your results. Dieting is a sea filled with many dos and don’ts but we’ll reveal how the ideas you think might be helping you, are in fact, hurting you.

1. Starting a Diet

Dieting can be a great start to a healthier body, but there are also repercussions with diets that many are unaware of. The one problem you can face with dieting is the aftereffect it brings with binge eating.

The problem with dieting is that you restrict yourself of vital nutrients, micro-nutrients, and healthy fats – this void then creates an imbalance in your body’s chemical processes and hormonal balance, which in turn will lead to post-dieting binge eating. You’ll soon find unhealthy food cravings after coming out of a diet regimen.

2. Reducing Your Calorie Intake is a No-no

Lowering your metabolic weight means your dependency on food becomes lower. This drop will cause a spike in weight, specifically when you return to your normal food intake. You’ll find that once you’re back to your regular eating habits, packing up those pounds will come even faster than before. By reducing calories, your body, to compensate, will start storing away fat, a key for reserving its energy.

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3. Spending Too Much Time on the Scale

The infamous daily scale step in hopes of miraculously shedding a few pounds consumes you. Carefully gauging where the needle sits time and time again can be stressful and misleading. Here’s the thing — muscle has a much greater density, therefore it takes up less volume than an equal mass of fat and this is deceiving. You might be losing your fat from your dieting efforts, but if you are also weight training or exercising, then you might in fact hover around the same weight, maybe even increase in pounds. Not to worry, though because muscle weighs more than fat so this weight might be deceiving to the eyes.

4. Relying on Diet Pills

Usually regarded as the shortcut in dieting, diet pills are known to create dependency and in some cases extreme addiction. You may think that this seems unlikely, but the truth is that diet pills can create ongoing psychological and physiological problems. Some of the more common side effects that come with diet pills are: include insomnia, restlessness, headaches, diarrhea, and dry mouth. Due to their chemical make-up, there is a chance that intestinal problems, diarrhea and cramps can also occur after taking pills, which promise to block carbs or fat. These bad effects perpetuate a dependent cycle. Let alone that over the counter diet pills are unregulated.

5. Not Incorporating Fat into Your Diet

By now you we all know fat is known as a three-letter enemy towards dieting or better known as the “F” word. Unfortunately it has the worst credibility as a compound. But new data has emerged on its great benefits, well, the good fat that is. Fat is a great contributor to making our skin soft, providing essential fatty acids, acting as a energizing fuel source, and mainly acts as a source to help you absorb vitamins A, D, E and K, which are essential for your nervous system. What you should look for are Monounsaturated and Polyunsaturated Fats. These types of fats raise good HDL cholesterol, lower bad LDL cholesterol and protect against the buildup of plaque in your arteries.

In addition to providing essential omega-3 fatty acids — which boost brain function and may help strengthen your immune system and improve your mood — and omega-6 fatty acids, which in small amounts can keep skin and eyes healthy. At 9 calories per gram, any type of fat — good or bad — packs more than twice the calories of carbohydrate and protein. But the key here is moderation.

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6. Thinking Whole Wheat is a Healthier Choice

Here’s one that does not get talked about often… whole wheat. The bark against whole wheat is the misconception of it being favorably healthy. We all know that refined grains like white bread is digested fairly quick, due to this quick digestion, it basically causes a spike in blood sugar. Although, whole wheat is considered as a healthy alternative with its high fiber content, the problem is that it is usually mixed well in with fine flour, which unfortunately leads to rapid spikes in blood sugar as well.

To measure how quickly food would elevate blood sugar science uses the glycemic index as the gold standard. According to a Harvard study research found that on average, whole wheat bread has a glycemic index of 71, consequently it falls nearly identical to white bread.

7. Lacking in Your Precious Sleep

Sleep is very important and when it involves keep off extra pounds, there’s no exception. When you are catching up on night’s sleep, you affect your body’s production of leptin (a hormone responsible for notifying your body when it is full).

In addition, levels of the hormone Ghrelin are increased when you are sleep deprived. The problem with this is that the increase in Ghrelin secretion can be held responsible for overeating. Therefore getting a night’s rest is imperative, let alone the energy levels you’ll begin to feel when you are all caught up. By tweaking your sleeping habits, you might be a

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Sleep affects levels of the hunger-regulating hormone leptin, which helps your body realize it’s full, and ghrelin, which stimulates appetite. Not getting adequate sleep lowers levels of leptin while raising levels of ghrelin, which can cause overeating when you’re sleep-deprived. A recent study found that women who didn’t sleep enough ate an average of 300 more calories than those who got adequate sleep. And, since exercise helps you sleep, revamping your sleeping habits can be the start of a beneficial cycle.

8. Choosing Salads as a Healthier Alternative.

Most of us go with the option of having a salad for lunch, as it is a healthy alternative. This is all great and if eaten with the right ingredients could be greatly beneficial, but the issue lies in what bad choices we make in the decision making of a salad.

For example, adding dressing to your salad using consist of two tablespoons, which could easily exceed 200 calories. There are also disadvantages in adding dried fruits, which conceal sugars.

9. Eating Too Much of the Good Stuff.

It is possible to overdo and overeat on the good stuff. Just because something is healthy does not mean that you can eat excessive amounts of it. For example, nuts contain beneficial good fats, which are heart healthy; the problem with consuming too much is that these fats will creep up on you. Fat contains 9 calories per gram, versus carbohydrates and protein, which are only 4 calories per gram.

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The key is balance and moderation. Spreading your selections of foods with the color spectrum is a great approach. Avoiding portion size will factor in weight gain so no matter how you look at it, if you consume more calories than you burn will cause you to store fat.

10. Missing Out on Breakfast.

Let’s go on the record and say that the breakfast we are referring to do not include your typical dishes, which include, bacon, waffles, pancakes, or anything unhealthy for that matter that is usually associate with a typical breakfast – but rather a delicious and delectable nutrient-dense meal. Well then, if that is the case, you are missing out on a lot. Eating earlier in the day will keep you from starving later in the day. Among other things, when you skip breakfast

11. Not All Fruits are Created Equal.

Fruits are a great for dieting, they really are. The food pyramid recommends us having 2-4 servings of fruits per day. Fruits also provide great nourishment, including essential vitamins and minerals. Unfortunately, without carefully understanding fruits, they might be working against you. The reason? Excessive consumption. The cause? Sugar.

Here’s the thing, most fruits are rated low on the glycemic index (which is a good thing), but those that are high, will cause a spike in blood sugar and eventually cause hunger hormonal imbalance and insulin resistance. Fruits like apples and oranges have a low glycemic, whereas bananas, watermelons and pineapples are high in the glycemic index.

Slowly but surely you will find the balance for your body and find what actually does work. But informing yourself with facts is a body’s best friend to concrete weight loss.

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Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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