Mistake #1: Skipping meals, especially breakfast
What goes wrong: Slows down your metabolism and/or causes you to overeat later on in the day.
Simple steps to take: Breakfast doesn't have to take long. A piece of fruit, a bagel or a granola bar are enough to "break your fast" and jump start your digestion.
Mistake #2: Grazing or "picking" all day instead of eating a meal
What goes wrong: May become physically full but you'll be left emotionally/mentally feeling like you are still hungry.
Simple steps to take: Eat 3 meals and 1-2 snacks per day. If you take time to slow down and eat a meal you'll feel more satisfied and ultimately eat less.
Mistake #3: Eating while distracted (driving, reading, working, watching TV)
What goes wrong: Can lose track of how much you eat and cause you to eat more because you didn't taste what you ate.
Simple steps to take: Focus on what you are eating and savor each bite. If you taste and enjoy your food you will not need to go back for more.
Mistake #4: Avoiding dietary fat
What goes wrong: Fat is satisfying and keeps us feeling full 3 times longer than eating carbohydrates alone. It is also essential for the absorption of fat-soluble vitamins.
Simple steps to take: Balance your fat, protein and carbohydrate intake. Do not eliminate any of these. Choose healthy fats such as olive oil, fatty fish (salmon), & nuts; whole grain carbohydrates & fruit; and lean proteins.
Mistake #5: Avoiding carbohydrates
What goes wrong: Carbohydrates are our bodies' main source of energy; provide important vitamins and minerals & fiber. Activity is very hard to do without them.
Simple steps to take: Again, balance your fat, protein and carbohydrate intake. Do not eliminate any of these.
Mistake #6: Over exercising while under eating
What goes wrong: Slows down your metabolism & decreases the effectiveness of your workouts.
Simple steps to take: Do not go overboard. Decrease your calories in manageable increments while gradually increasing your activity. For example, cut out 200 calories per day and add in 20 -30 minutes of activity.
Mistake #7: Never allowing yourself treats; Good Food/ Bad Food mentality
What goes wrong: You can't resist forever and eventually, you will end up overindulging.
Simple steps to take: Learn moderation and let go of the guilt. It really is ok to have a few Hershey Kisses EVERY day. Do not categorize foods as Good or Bad. All foods can be part of a healthful diet when eaten in balance and moderation.
Mistake #8: All or nothing thinking
What goes wrong: One little "mistake" means it's time to go all out today and start being "good" again tomorrow.
Simple steps to take: Be forgiving. If you think you overindulged let your body make the adjustment: you won't feel as hungry later. Stop putting pressure on yourself to eat "perfectly."
Mistake #9: Weighing yourself multiple times a day
What goes wrong: Makes you feel that all the healthful changes you have made are not working, you get frustrated and you eat. Weight loss (or gain) is not detectable from hour to hour. Honest.
Simple steps to take: Get rid of your scale, or at the very least, only weigh yourself 1-2 times per month (but always at the same time of the month).
