Source: http://health.yahoo.net/articles/weight-loss/photos/are-you-making-these-dieting-mistakes#0
Eating less, but not losing
Trying to slim down and feeling frustrated?
If you’re giving it your all but the number on the scale still isn’t budging, you may be sabotaging yourself in spite of your best intentions.
Here are a dozen dieting don'ts to help save your weight-loss efforts.
1- You eat fake foods
We admit that prepackaged weight-loss products like shakes and bars are convenient, but they may not be helping you to lose weight in the long run.
"You never feel satisfied after you eat something like that, because it’s just a bunch of processed stuff," says Manuel Villacorta, a registered dietician and spokesperson for the Academy of Nutrition and Dietetics.
There are lots of healthier, more filling options with the same or fewer calories, like a cheese stick or a serving of plain nonfat Greek yogurt with fresh strawberries.
2- You burn the midnight oil
Sure, you need to log time at the gym, but to lose weight, you also need to log time in your bed.
Skimping on sleep, especially sleeping less than five or six hours a night, can slow your metabolism and cause hormonal changes that hurt your weight-loss efforts.
Being tired may also make you eat more. One recent study found that people who are sleep-deprived consume a whopping 500 extra calories a day.
3- You exercise too much
Yes, you read that right. Exercise is important, but Villacorta maintains that being too focused on it can backfire.
"People think that if they exercise they will magically lose weight, and then they get frustrated," he cautions.
In fact, about 80% of dieting time and energy should be focused on nutrition and 20% on exercise, he says. "If I have a client who’s exercising six times a week, sometimes I’ll cut that in half and have them spend the extra hours shopping and planning meals."
4- You always choose the salad
Contrary to popular belief, heading for the salad bar may not be your best option.
Salads may not contain enough carbohydrates to help control hunger hormones, according to Villacorta. He suggests a healthy soup and sandwich instead, or tossing a serving of brown rice, lentils, or garbanzo beans into your greens. And beware of high-calorie salad bar additions like blue cheese and candied walnuts.
Add enough of those and "you may as well just have a burger," he says.
5- You’re a high-calorie health nut
Just because a food is healthy doesn’t mean you can eat a mountain of it.
Switching from white bread to whole wheat bread, eating nuts instead of chips, using olive oil instead of butter —these are all healthy changes. But they aren’t low-calorie substitutions, so portion control is still key.
6- You eat too early
Popular wisdom says not to eat in the evenings, but that may not make sense unless you turn in extra early.
"People eat at 6:00 and stay up until 11:00 or midnight, so their bodies are naturally asking for fuel again," Villacorta says. "I tell people to aim to eat 70% of their calories before dinner and 30% at dinner, but it doesn’t matter how late dinner is." Healthy eating in the evening can prevent a late-night binge on ice cream or cookies.
7- You’re a loner
Remember the buddy system from your kindergarten field trips? It works for dieting, too. Studies show that support from friends and family increases the likelihood that women will lose weight.
If you can’t get what you need from your nearest and dearest, other forms of support—including advice from a weight-loss counselor or encouragement from online buddies—can also do the trick.
8- You never snack
To keep your metabolism at its peak, you need to eat every three to four hours.
"People think they need to eat less frequently, but really they need to eat more often, in smaller amounts," Villacorta advises. "There’s no real reason you need to think in terms of breakfast, lunch, and dinner."
9- You don’t have a diary
One large-scale study found that keeping a daily food journal doubled the amount of weight participants lost.
Researchers speculate that simply writing down what you put in your mouth makes you more accountable and cuts your daily calories.
Create your own food log or use one of the many available for free online.
10- You don’t like water
Substituting water for sugary sodas and even for juices can make a major dent in your daily calorie count. Drinking water may also help you manage your appetite.
In one study, people who drank two glasses of water before eating a meal consumed up to 90 fewer calories.
11- You skip breakfast
There’s lots of evidence that people who eat breakfast tend to have healthier weights, so start the day right by making time for a morning meal.
Experts say whole-grain cereal is one of the best breakfast choices for dieters.
It’s quick and easy, too—so there goes the excuse about not having time before work.
12- You hate to cook
Restaurant meals are frequently more caloric than home-cooked ones, so dust off your apron and hunt down some healthy recipes.
When you do eat out, consider splitting a meal with your date or asking the water to serve you half of your meal and have the other half boxed up to go.
Monday, April 30, 2012
Cooking!
I have to start preparing my own food! I can't believe that I consumed a sandwich worth 490 calories! I eat it, and then when I got home checked their website and found out how many calories it has! I probably wouldn't have eaten the whole thing in one setting if I knew how many calories it has!
Last week that I came across 17 Day Diet tip, I wanted to check the diet. On Saturday while at the public library I checked, but the library only had the companion cookbook. So I checked the cookbook out and was just browsing it. Their recipes are pretty easy and does not require too much time. So I am going to try a few recipes starting tomorrow.
From the little I have read from the cookbook it seems that the diet has 4 phases. In phase 1 all the grains, fruits and sugar are eliminated. I check the recipes of this phase and it seems reasonable. I am going to try their Greek Egg Scramble tomorrow.
Last week that I came across 17 Day Diet tip, I wanted to check the diet. On Saturday while at the public library I checked, but the library only had the companion cookbook. So I checked the cookbook out and was just browsing it. Their recipes are pretty easy and does not require too much time. So I am going to try a few recipes starting tomorrow.
From the little I have read from the cookbook it seems that the diet has 4 phases. In phase 1 all the grains, fruits and sugar are eliminated. I check the recipes of this phase and it seems reasonable. I am going to try their Greek Egg Scramble tomorrow.
Diet: Day 4.
I am thinking maybe carrots are my trigger food!
This morning on my way to school I cut up 1 cup carrots thinking this was a healthy snack. Not even an hour after I eat them I wanted to eat again. I tried to hold off but maybe that was a mistake. I waited for another hour and then drink a shake, but was not satisfied. So I went to the convince store and got Cheerios and a small banana. I had the banana but was still hungry. Then I had a cup of Cheerios, but wanted more. I was going nuts.
Anyhow I am not sure if carrots are my trigger food, or being at school and waiting for my grades to come out made me anxious. I wish that I could learn to control my emotional eating! I am glad the day is almost over. I feel full after the grilled chicken sandwich. I made jello and am waiting to have as a dessert. My grades are out, I did very well. So now I can relax!
At least I did good in the water department today. So far I had 10 cups , and would probably have two more by the time I turn in. But no exercise!
8 am: Atkins bar and coffee
10 am: Atkins shake
12 noon: 1 cup carrots
2 pm: Atkins shake and small banana and two cups Cheerios
5 pm: Grilled chicken sandwich
7 pm (planned): Sugar free Jello
Consumed calories: about 1332 (bar 180 + 2 shakes * 160 + 1 cup carrots 52 + 1 small banana 90 + 2 cups Cheerios * 100 + Grilled chicken sandwich 490) too high, not good!
Water: 10 8 oz so far, would probably have 2 more!
Exercise: none!
This morning on my way to school I cut up 1 cup carrots thinking this was a healthy snack. Not even an hour after I eat them I wanted to eat again. I tried to hold off but maybe that was a mistake. I waited for another hour and then drink a shake, but was not satisfied. So I went to the convince store and got Cheerios and a small banana. I had the banana but was still hungry. Then I had a cup of Cheerios, but wanted more. I was going nuts.
Anyhow I am not sure if carrots are my trigger food, or being at school and waiting for my grades to come out made me anxious. I wish that I could learn to control my emotional eating! I am glad the day is almost over. I feel full after the grilled chicken sandwich. I made jello and am waiting to have as a dessert. My grades are out, I did very well. So now I can relax!
At least I did good in the water department today. So far I had 10 cups , and would probably have two more by the time I turn in. But no exercise!
8 am: Atkins bar and coffee
10 am: Atkins shake
12 noon: 1 cup carrots
2 pm: Atkins shake and small banana and two cups Cheerios
5 pm: Grilled chicken sandwich
7 pm (planned): Sugar free Jello
Consumed calories: about 1332 (bar 180 + 2 shakes * 160 + 1 cup carrots 52 + 1 small banana 90 + 2 cups Cheerios * 100 + Grilled chicken sandwich 490) too high, not good!
Water: 10 8 oz so far, would probably have 2 more!
Exercise: none!
Weight this morning …
202.4. That is a loss of 0.8! I am not going to consider any loss or gain less than 1 pound a real loss or gain. So let's call this morning's weighing, hold, no loss, no gain.
I have three reasons why I didn't lose today, actually maybe 4!
1- True to the pattern I lose! Usually when dieting I lose good amount of weight the first couple of days and then the losses stops.
2- I made Rice Pilaf yesterday. It is very delicious, and is portion control, even though I ended up eating all 3 portions, lol, but it is full of salt, 1 serving has 780mg which is about 33% of daily value for a person consuming 2000 calories. So too much salt for me and it could be that I am retaining water!
3- I didn't drink enough water yesterday! Maybe it is true that if we don't drink the required 8 glasses of water we don't lose weight. I went for a quick walk yesterday afternoon. I wanted to go the route that I knew was about 2 miles; it is an 8 shape route. I went the first loop which is little over 1 mile and when I got near home I wanted to come in. I just couldn't see it in me to go the other loop. It was cold and very windy. When I came in, I was very cold, so I took a shower, made hot tea. But I was still cold and had a headache. So I warmed up the leftover rice from lunch, went under the cover on the couch, eat and listened to the music. I fall asleep right there, probably around 7 and as a result I only drink 6 glasses of water. I am going to try to start drinking water earlier in the day, to make sure I get the 8 glasses down.
4- I lost over 3 pounds in the past 2 days, so maybe my body is adjusting.
In any case, I try to have a better day today.
Yesterday's (Day 3) report:
8 am: Atkins bar and coffee
9 am: handful (maybe 1 oz almonds)
11 am: 1 1/2 serving rice pilaf
3 pm: Atkins shake
6 pm: 1 1/2 serving rice pilaf and green tea
Consumed calories: about 1074 (1 bar 180 + 1 oz almonds 163 + 1 shakes 160 + 3 serving rice pliaf * 190) OK.
Water: 6 8 oz, not good.
Exercise: little over 1 mile, try for more today.
I have three reasons why I didn't lose today, actually maybe 4!
1- True to the pattern I lose! Usually when dieting I lose good amount of weight the first couple of days and then the losses stops.
2- I made Rice Pilaf yesterday. It is very delicious, and is portion control, even though I ended up eating all 3 portions, lol, but it is full of salt, 1 serving has 780mg which is about 33% of daily value for a person consuming 2000 calories. So too much salt for me and it could be that I am retaining water!
3- I didn't drink enough water yesterday! Maybe it is true that if we don't drink the required 8 glasses of water we don't lose weight. I went for a quick walk yesterday afternoon. I wanted to go the route that I knew was about 2 miles; it is an 8 shape route. I went the first loop which is little over 1 mile and when I got near home I wanted to come in. I just couldn't see it in me to go the other loop. It was cold and very windy. When I came in, I was very cold, so I took a shower, made hot tea. But I was still cold and had a headache. So I warmed up the leftover rice from lunch, went under the cover on the couch, eat and listened to the music. I fall asleep right there, probably around 7 and as a result I only drink 6 glasses of water. I am going to try to start drinking water earlier in the day, to make sure I get the 8 glasses down.
4- I lost over 3 pounds in the past 2 days, so maybe my body is adjusting.
In any case, I try to have a better day today.
Yesterday's (Day 3) report:
8 am: Atkins bar and coffee
9 am: handful (maybe 1 oz almonds)
11 am: 1 1/2 serving rice pilaf
3 pm: Atkins shake
6 pm: 1 1/2 serving rice pilaf and green tea
Consumed calories: about 1074 (1 bar 180 + 1 oz almonds 163 + 1 shakes 160 + 3 serving rice pliaf * 190) OK.
Water: 6 8 oz, not good.
Exercise: little over 1 mile, try for more today.
Sunday, April 29, 2012
Weight this morning …
203.2. That is a loss of 1.6, same as yesterday.
Lately, my pattern of dieting and losing weight has been as follows: for two, maximum of three days I diet, sometimes eat only one meal. Each day I lose about 2 pounds, and then the losses stop. I get discouraged and go on the "I don't care" mode, as a result I gain all that I have lost plus couple of more pounds for good measure.
The past two days I have tried to eat reasonable, drink the required water, and yesterday I even did a bit of leisurely biking. I have had good loses for the past two days. Hopefully if tomorrow I don't lose any I won't be discouraged.
Lately, my pattern of dieting and losing weight has been as follows: for two, maximum of three days I diet, sometimes eat only one meal. Each day I lose about 2 pounds, and then the losses stop. I get discouraged and go on the "I don't care" mode, as a result I gain all that I have lost plus couple of more pounds for good measure.
The past two days I have tried to eat reasonable, drink the required water, and yesterday I even did a bit of leisurely biking. I have had good loses for the past two days. Hopefully if tomorrow I don't lose any I won't be discouraged.
Saturday, April 28, 2012
Diet: Day 2.
I had a good day today. I tried to eat more real food and less bar/shake. And I was successful. I had a veggie wrap for both lunch and dinner. I was able to reduce the number of bar/shake I consumed by 1 each. Plus I kept my calorie intake to around 1000. And I did a bit of exercise. Here it is,
8 am: Atkins bar and coffee
11 am: veggie wrap
3 pm: Atkins shake
7 pm: veggie wrap
10 pm (planned): Atkins shake
Consumed calories: about 980 (1 bar * 180 + 2 shakes * 160 + 2 veggie wrap * 240 ), pretty good.
Water: 10 8 oz.
Exercise: leisurely biking to and from the library, I think about 3 miles.
8 am: Atkins bar and coffee
11 am: veggie wrap
3 pm: Atkins shake
7 pm: veggie wrap
10 pm (planned): Atkins shake
Consumed calories: about 980 (1 bar * 180 + 2 shakes * 160 + 2 veggie wrap * 240 ), pretty good.
Water: 10 8 oz.
Exercise: leisurely biking to and from the library, I think about 3 miles.
Weight this morning …
204.8. That is a loss of 1.6.
Before when I had one meal a day I would lose close to 2.2, but yesterday I eat every few hours and I still lost 1.6. That is a good thing.
Of course I didn’t stick to my goal of healthy eating and exercise. For one I didn't do any exercise, and for the other Atkins shake and bar are not that healthy. To me healthy eating is real food. Hopefully I could work toward that goal little by little. For now I don't feel like preparing and cooking any meals. Physically and emotionally I am tired from school.
Before when I had one meal a day I would lose close to 2.2, but yesterday I eat every few hours and I still lost 1.6. That is a good thing.
Of course I didn’t stick to my goal of healthy eating and exercise. For one I didn't do any exercise, and for the other Atkins shake and bar are not that healthy. To me healthy eating is real food. Hopefully I could work toward that goal little by little. For now I don't feel like preparing and cooking any meals. Physically and emotionally I am tired from school.
Friday, April 27, 2012
Diet: Day 1.
I am trying to get "DON'T SKIP MEALS" into my thick head! lol. After seeing 200+ on the scale today I was ready to skip breakfast and lunch, eat something in the afternoon, and call it a day! But then I convinced myself that I am here because of these extreme actions. For instance, I don't eat much for couple of days, lose a few pounds, then I binge for couple of weeks, and gain three times what I lost! So I had an Atkins bar for breakfast and decided to have a small mini-meals throughout the day. Funny thing by 10 am I was hungry and so I eat every three hours:
8 am: Atkins bar and coffee
10 am: Atkins shake
1 pm: green salad (lettuce, celery, cucumber, cauliflower, carrots) with two table spoon Newman’s Own Ranch Dressing and Atkins bar with green tea
4 pm: Atkins shake
7 pm: 1 cup low fat plain Greek yogurt
10 pm (planned): Atkins shake
I think I have consume about 1240 calories (2 bars * 180 + 3 shakes * 160 + 2 cups salad plus 2T dressing 250 + yogurt 150) which I think is a bit high! I like to keep my calories right around 1000.
Water: 6 8 oz so far, working on the last two!
Exercise: none today.
Also I saw this article that has some suggestions for breakfast.
8 am: Atkins bar and coffee
10 am: Atkins shake
1 pm: green salad (lettuce, celery, cucumber, cauliflower, carrots) with two table spoon Newman’s Own Ranch Dressing and Atkins bar with green tea
4 pm: Atkins shake
7 pm: 1 cup low fat plain Greek yogurt
10 pm (planned): Atkins shake
I think I have consume about 1240 calories (2 bars * 180 + 3 shakes * 160 + 2 cups salad plus 2T dressing 250 + yogurt 150) which I think is a bit high! I like to keep my calories right around 1000.
Water: 6 8 oz so far, working on the last two!
Exercise: none today.
Also I saw this article that has some suggestions for breakfast.
Hydration.
I have read in many places that we have to drink 8 8 oz water a day. I have also read in one place that the previous statement is BS and that our body gets water from all sort of fruits and vegetables, so as long as we eat enough fruit and veggies we should be OK!
Of course I want to listen to one person and ignore the advice of many! It is true that drinking water keeps me full and I don't want to snack all day long. But I just can't get myself to drink water. Water is boring! Soda is not! Juice is not!
I saw an article on tipsonhealthyliving.com today and I am hoping that knowing that if I don't drink enough water during the day I am not going to lose fat, would be motivation enough for me to drink the required 8 8 oz water.
Of course I want to listen to one person and ignore the advice of many! It is true that drinking water keeps me full and I don't want to snack all day long. But I just can't get myself to drink water. Water is boring! Soda is not! Juice is not!
I saw an article on tipsonhealthyliving.com today and I am hoping that knowing that if I don't drink enough water during the day I am not going to lose fat, would be motivation enough for me to drink the required 8 8 oz water.
You need to drink 8 8 oz. glasses of water a day. Water fills you up.Source: tipsonhealthyliving.com
But more importantly, water helps your body function properly. When kidneys aren't operating at full function some of their work is taken on by the liver. If the liver is working overtime to cover for the kidneys, it can't metabolize stored fat into usable energy, meaning your weight loss stops.
Before picture.
I took these pictures without a flash and they are very fuzzy! But I wanted a visual incentive that I have to lose this awful fat. I am going to find a picture from when I felt good about my body to look at often and stay motivated to lose weight and get to that body again.
Starting weight!
206.4!
I had guessed that I had passed the 200 mark but actually seeing the number, I just wanted to cry. I stopped weighing myself after the spring break and since then I have gained over 8 pounds.
Thursday, April 26, 2012
Start!
I've gained about 40 lbs in the past eight months! I have a pattern of losing about 5 lbs and then gaining 10 or 15 back. This time however I'm hoping that I go all the way.
The last time that I successfully lost all the weight that I wanted to lose and made it to my goal of 120, I was 18 years old. I am 27 now.
I started graduate school in the fall. I think I was about 162 pounds. I was hoping to lose 40 pounds then, but instead I have been gaining steadily!
I started graduate school in the fall. I think I was about 162 pounds. I was hoping to lose 40 pounds then, but instead I have been gaining steadily!
Yes, the weight gain is due to eight months of school stress, inactivity and unhealthy eating. I plan to make goal again with exercise and a healthy diet. I need to learn to control my emotion and don't turn to food for comfort. I want to make exercise part of my daily rituals.
Wish me luck!
Wish me luck!
Subscribe to:
Posts (Atom)