When it comes to getting results, many women make dieting mistakes without even knowing that they are making the mistakes in the first place. How do you know if you fall into this category? Keep reading to find out the 7 Biggest Dieting Mistakes Women Make and how to avoid making them!
DIETING MISTAKE #1: You Think Restaurant Food is Diet Food
No matter if it’s the trendy salad bar or the expensive restaurant, they all share one thing in common – keep food costs down! And the easiest way to do that is cut corners.
Although I’m sure you took the time to careful instruct the wait staff on how you would like a plain, chicken breast and a side of steamed broccoli, unfortunately it’s not what’s on the chicken, but what’s in the chicken that is derailing your diet!
Chicken is often ‘plumped’ full of sodium and fat, by as much as 30%! That means less protein for you, and even worse more calories!
Let’s be real, plumping has no place in your chicken, and should only refer to the fillers in your face! Unless the restaurant you are going to only serves certified organic, free-range chicken and meat, stay away!
DIETING MISTAKE #2: Sweeteners Mean No Calories, Right?
Have you ever really taken the time to read the ingredients on a box of sweetener? Besides the chemical name, you may notice there are a few other added ingredients, and depending on the brand one of those additives is probably sugar!
That’s right you might think you are doing yourself a favor by swapping out the sugar in your coffee for two packets of sweetener, but you could still be adding upwards of 1 g of sugar per serving! Think about the number of times you reach for a few packets of sweetener during the day – in your coffee, oatmeal, maybe on your yogurt?!
Cut it out cold turkey and start enjoying your food without this sugar imposter
DIETING MISTAKE #3: You Think Organic is a Waste of Money
The environment we live in is loaded with xenoestrogens found in pesticides placed on the food we eat, in the plastics we store our food, and even the daily toiletries we use on our skin. Xenoestrogens are man-made chemicals that act like estrogen in the body.
Estrogen has a powerful anti-fat burning effect! As a woman you already have plenty of estrogen running through you, more isn’t welcome. Estrogen lives in your fat cells, blocking your body’s ability to burn off body fat that’s been sticking to your hips, thighs, glutes and abs!
Reduce your exposure to harmful xenoestrogens by using BPA-free containers, choosing organic fruits, vegetables, free-range meats and poultry and paraben- and sulphate-free soaps.
DIETING MISTAKE #4: Diet Pop and Diet Food are on Your Shopping List
If it’s not fresh, it’s not worth buying! Processed and packaged food and drinks are nothing more than empty calories – loaded with cheap ingredients, artificial sweeteners, refined sugars, and man-made oils that promote inflammation and can cause long-term metabolic damage.
Research has shown that sweetener can act just like sugar, causing insulin release and decreasing your body’s ability to reduce blood sugar levels over time.
One study even found that people who consumed two or more diet sodas per day experienced waist size increases that were a shocking six-times greater than those who did not drink diet soda!
If you want to reduce inflammation, decrease down-shifts in your metabolism stop eating low fat, low carb, or sugar-free anything, and start eating fresh only!
DIETING MISTAKE #5: You Eat Too Many ‘Good’ Calories
Just cause it’s fresh, a calorie is still a calorie, no matter if it comes from good food or bad food!
Case in point – nuts and nut butters. Yes they are full of good fats, but most of us tend to overindulge on this tasty, creamy goodness. One small tablespoon serving can quickly turn into 2 or 3 heaping spoonfuls, especially when you are hungry!
Contrary to popular belief – Peanut Butter or Almond Butter is not the devil when eaten sparingly, just remember, one tablespoon provides 100 calories! And that can quickly add up if you are not careful.
If you lack control with certain ‘good’ foods cut them out completely… or lock it up like my one client insists on doing!
DIETING MISTAKE #6: You Deprive Yourself Too Much
Over dieting and sticking to a very low calorie diet for extended periods of time can lead to deprivation and a state of starvation! And when that happens, your body’s metabolic rate comes to a screeching halt.
Instead of burning off fat, your body holds on to fat since it thinks you are starving, turning to your muscle tissue for nourishment instead!
Dropping your calories for too long will not only affect your fat burning hormones, but it can also decrease anabolic hormones needed to build and maintain muscle.
Limit your ‘restrictive’ dieting and focus on ‘clean’ eating! And don’t be scared to give yourself the occasional ‘cheat’ to spark metabolism and prevent weight loss plateaus!
DIETING MISTAKE #7: You Don’t Think Stress or Sleep Effect Your Weight Loss
High stress and lack of sleep directly effect fat burning hormones, blocking the release of the ones that burn fat and increasing the ones that prevent it.
Losing out on sleep, increases cortisol – the stress hormone that eats away muscle and decreases the feel good hormone serotonin leading to increases in appetite and cravings for sugary food.
Research shows that women who slept seven hours a night compared to those who slept five hours or less were 15 percent more likely to be overweight!
Manage your stress, make mediation and sleep an essential part of your diet plan!
Until Next Time…
Be Fierce & Rule the World,