3 Bad Diet Mistakes To Avoid At All Cost

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Even though there is so much information available about weight loss, the same diet
mistakes are being made over and over every day. We are not talking here about little
slipups where you ate a slice of pie that was not on the plan, but big mistakes that lead to
failure to lose the weight that you want to lose. Understanding these errors can help you
develop the attitude that will lead to permanent weight loss for you.

1. The All Or Nothing Attitude

All or nothing dieters will often pick out a complicated diet that is almost impossible for
them to maintain. Before beginning, they will search the kitchen for anything that does not
fit the plan and throw it in the garbage. They are planning to be the perfect dieter, and so
they will be, for one day, three days, seven days or even a couple of weeks. Then,
inevitably, something happens that means they cannot keep to the diet one time.
Immediately the whole thing is ruined in their eyes and the diet is over. They go to the
store and buy all the things that went into the garbage last week and proceed to gain
back all the weight that they lost, as fast as possible.

If you are this kind of dieter you need to ask yourself some tough questions. Do you
really want to lose weight permanently, or just lose a few pounds so that you can enjoy
putting them back on again? The way forward is to make small changes to what you eat
so that you have a slow but steady weight loss.

2. The Attitude of Sacrifice

Another common mistake is to view your diet as a period of sacrifice. You do not allow
yourself the foods that you enjoy most while you are on your way to your target weight.
You may have a great diet plan and be very successful in losing weight, but what
happens when you reach your goal? You have not learnt to eat 'bad foods' in moderation
so as soon as you start, you are likely to go out of control. It is better to include a little of
everything in your diet and learn to enjoy it in small quantities. Yes, even chocolate!

3. Goal Failure

Setting achievable goals is vital in any weight loss plan. Goals should be clear, realistic
and set out in writing. While you probably do have an ideal weight in your mind, unless
you are only very slightly overweight it is probably too distant to be useful. A more useful
goal would be to lose two pounds per week for the first five weeks and then one pound
per week after that. Some weeks you will lose more and some less, some weeks you
may even gain, but if you track your progress on a graph you will see that ups and downs
are natural and do not stop you progressing steadily toward your major goal.

If you have been making these mistakes, do not worry. The most important point in
dieting as in so many other things is to move on. Learn from your failures as well as your
success and do not use a mistake as an excuse for giving up. The only way to achieve
your goal permanently is to make a commitment to become a healthier person.

Remember that eating normally includes eating more some days and less others. Learn
to enjoy food in moderation and you have every chance of avoiding these bad diet
mistakes.

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Fat Loss Secrets -How to Burn Fat - Lose Weight and build muscles (Books Pack)

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The Food Lovers Fat Loss System is touted as the no-diet weight loss plan for people who love to eat. Developed by a company called Provida with certified nutritionist Robert Ferguson, MS, it is a relatively simple diet plan focused on pairing the right foods and eating every few hours.

Dieters learn about fast and slow carbs and how to pair them with lean protein and healthy fats on the Fat Loss Plate. Dieters can expect to lose up to 3 pounds per week, depending on starting weight.

The foundation of the diet is similar to other healthy diet plans that promote plenty of non-starchy vegetables, fruit, whole grains, lean proteins, low-fat dairy, and healthy fats in controlled portions and combinations. It can be modified for vegetarians and is diabetes-friendly and heart healthy, Ferguson says.

The plan starts with the 21 Day Metabolism Makeover, followed by the Food Lovers for Life long-term maintenance diet plan.

Promotional materials lead you to believe this diet revs metabolism and green lights all the wrong foods.

"Eat all your favorite foods, at every meal and reduce your waistline" is one of the somewhat misleading claims on the web site that overpromises the actual diet. Most favorite foods, like the piece of chocolate cake pictured on the web site, are allowed in the maintenance phase and only in controlled portions when paired with other foods. What's more, dieters are encouraged to skip the chocolate cake altogether and choose sugar-free alternatives.
Food Lovers Fat Loss System: How It Works

Eating the right combination of protein and specific types of carbs is designed to teach dieters how to combine foods on the fat loss plate to, according to the plan, "speed up metabolism, which helps burn fat."

Fast carbs quickly convert to sugar and increase insulin levels, whereas the preferred slow carbs are metabolized more slowly without spikes in blood sugar and insulin. The plan's secret is managing carbs and eating them with protein to blunt the effect on blood sugars and insulin.

Ron Dudek, PhD, an obesity and diabetes researcher at East Carolina University and a consultant paid by Provida to review the plan, says you can turn your body into a fat-burning machine with the right foods.

"When you overeat carbs, as most Americans do, it triggers a rise in blood sugar and a rise in insulin, which is the culprit for obesity because insulin promotes fat deposition. When you control carbs, pair them with lean protein, insulin does not spike and your body then burns the fat instead of depositing it," Dudek says.
Getting Started on the Plan

Weight loss is jump-started in the 21-day Metabolism Makeover, the core of the diet plan. Each day, the plan unveils a simple diet strategy to help dieters develop healthy lifestyle habits that support long-term weight loss. Habits like keeping a food, water and exercise log, eating breakfast, controlling sodium, choosing healthy fats, drinking lots of water, finding a buddy, eating more fiber, and getting enough sleep are just a few examples.

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Five Simple Health Tips to Jump Start A New You

Creating a heather lifestyle doesn't have to be complicated but it does require commitment. It takes 21 days to create a new habit, and 6 months for that habit to become ingrained in your routine. Since life can get in the way, I recommend small changes one step at a time. The list below represents five simple health tips that you can incorporate into your life and make a huge impact on your health, energy, and vitality. Choose one item at a time and do it for at least 3 weeks before adding another component to your lifestyle. When you are doing it without having to constantly remind yourself, then you are ready to move on to the next item.

1) Drink half your "ideal" weight in ounces of water per day.

If your ideal weight (not your actual weight) is 120 pounds, you should drink 60 ounces of water per day. Even mild dehydration will cause a 3% drop in your baseline metabolism. That means you will gain 1 pound of fat every 6 months! Drinking water minimizes bloating and water retention in women. These symptoms are often a result of lack of hydration. Drinking plenty of water is how you flush the fat and toxins stored in your fat cells, and also how you can prevent muscle cramps. When muscle cells don't have adequate fluids, they don't work as well and performance can suffer. When exercising, you should try to drink 3-5 ounces of water every 20 minutes. Downing your 8-10 glasses of water all in one sitting doesn't cut it. For maximum effectiveness, staying "evenly" hydrated throughout the day is how our bodies metabolize fat. Also, proper hydration keeps our kidneys and bowel function healthy. Getting the proper hydration also gives you more youthful looking skin. Symptoms associated with mild dehydration are weakness, muscle cramps, headaches, irritability, fatigue, trouble concentrating, heart palpitations, and anxiety.

2) Get your Vitamin D levels tested.

Over 80% of Americans are Vitamin D deficient. This is especially prevalent during the winter months. Research shows that proper levels of vitamin D can boost your immune system and decrease your risk for cancer. You can buy Vitamin D3 in a supplement form or you can spend some time in the sun, although your body can only generate vitamin D from UVB rays and during certain times of the day. There is an app for smartphones called Dminder. This app will let you know what time of day, based on your geographic location, the sun is at the proper angle and generating UVB rays so your body can create Vitamin D. In some geographic areas there will be times of the year that you cannot generate vitamin D from sun exposure and will need to get it in the form of supplementation or special tanning beds. This app takes all of the scientific data into account plus your personal profile which includes skin pigmentation, weight, and age. When you are ready to begin your sun exposure, input the type of clothing you are wearing and start the timer. When you've maximized your Vitamin D production for the day, an alarm will sound to end your session. For those of you who don't enjoy the outdoors or live in a location where you can't generate Vitamin D, there are plenty of Vitamin D supplements. Look for Vitamin D in the form of D3. The daily recommended amount is controversial, but generally, 1000-5000mg is recommended. For more info on this topic visit mercola.com

3) Get to bed before 10pm.

Since I know this is going to be challenging, start with going to bed just a little earlier each night and work your way to 10pm over a three week period. The latest sleep studies indicate that the deepest and most regenerative sleep occurs between 10 p.m. - 2 a.m. If your body is chronically deprived of "regenerative sleep" between 10 p.m. - 2 a.m., then you may still feel tired and have difficulty getting up in the morning. At 10 p.m., your body goes through a series of transformations following the rise in melatonin production. Melatonin not only helps regulate your sleep/wake cycle but is also responsible for the repair and restoration of your body. A reduction of your mental and physical activity is necessary for this 10 p.m. shift to occur. Watching television, reading from an electronic device, or bright LED clocks all impact melatonin production and the subsequent chain reaction that leads your body into deep sleep. This is one good reason to buy paperback books and a book light! You can also listen to relaxing music. Getting a good night's sleep can create longevity and health. Deep rest during the night helps you fight stress, maintain a healthy weight, and keeps your energy levels high. A simple health tip for those wanting to lose weight: get a minimum of 5 hours of sleep per night.

4) Eat more fruits and vegetables.

When we eat a diet high in whole foods, we feed our bodies thousands of micronutrients which stabilize our blood sugar and cholesterol, decrease weight, boost the immune system, reverse heart disease and prevent cancer. An apple a day may keep the doctor away but a mushroom a day will help keep cancer away! The micronutrients found in fruits and vegetables are very powerful antioxidants. Micronutrients create many cell protecting compounds. Many of these compounds such as polyphenols, flavonoids, carotenoids, and phytoestrogens have significant health benefits and are an essential component to optimal health. Micronutrients high in carotenoids are found in carrots, tomatoes, pumpkin, broccoli and spinach. Vegetables that are deep red, purple or black provide rich sources of polyphenols. Flavanoids are found in nuts, seeds, grains, green tea, red wine, kale, and lemons. Phytoestrogens are found in soybeans and flaxseeds. If you do not have access to a fresh variety of produce, then supplement your diet with a good whole food concentrate formula. It's important to incorporate both raw and cooked vegetables into your diet. A simple health tip is that roasting vegetables is easy, quick, and delicious! Cut your vegetables into bite size pieces, drizzle them in olive oil, add salt, pepper and a little cayenne. Roast at 420 degrees for about 20 minutes. To change it up, add raw nuts or dried cranberries in the last five minutes of cooking. You can squeeze fresh lemon juice or shake some parmesan cheese over the top for added flavor.

5) Exercise for 20 minutes a day.

 It is not necessary to kill yourself at the gym for hours at time.
You can get tremendous benefit from just 20 minutes of activity per day, and even walking the dog counts! If you can think of exercise as a play-date, then it can be something to look forward to rather than something to get done! Find something you enjoy doing, and do it. It could be tennis, swimming, hiking, jogging, weightlifting, Zumba aerobics, dancing, pole-dancing, kickboxing, boxing, cardio barre, Nia, yoga, biking, jump rope, hula hooping, climbing stairs, or even just shooting baskets. Think about something you used to love doing and then do it again! If you can commit to anything physical for 20 minutes a day you can make a big impact on your health and really boost your metabolism! Running on a treadmill for 20 minutes a day at 4 mph will take 26 days for you to lose 1 pound of fat. That's a total of 14 pounds of fat in one year from this simple health tip. That's a lot of pant sizes! There are so many fun ways to lose weight and get in shape while improving your heart health, reducing stress, increasing endorphins and building muscle.

None of these simple health tips are rocket science. In fact I bet you knew most of this stuff already, you just don't do them. I spent years looking for complicated diets and supplements to get myself into optimal shape. The best medicine I had, I already knew - I just didn't do it. Make your New Years Resolution a lifestyle change to incorporate healthy habits three weeks at a time!

If you would like to take the guesswork out of diet and nutrition, then click here to learn my simple secret to achieving optimal health. My name is Anu Fergoda and I am passionate about helping people feel better! To learn more, click here.

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