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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 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.

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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.

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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:

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  • “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.

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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

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