25 Mistakes When Dieting

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Losing weight can be really hard, especially for firefighters. Every size body requires a certain number of calories to sustain. So you can see if you cut calories to get down to a certain size, you have to continue to eat that number of calories to maintain that size. Really, the worst thing you can do is yo-yo like this. So each time you lose weight and put it back on, your body fat percentage gets higher. Although it seems counterintuitive, if you have a no tolerance policy toward any unhealthy foods — and I am talking about the things you really like — you may be doing yourself more harm than good.

Research shows that when people give in and eat a food that they were trying to avoid, they feel bad and that starts a spiral that is more likely to end in the person giving up altogether.

5 common diet mistakes that can delay your weight loss goals

So you want to give yourself a little leeway. If you do have that ice cream that someone brought to the fire station, focus on just having a smaller portion than usual. One caveat: this really only applies to unhealthy foods that you love. A year study led by researchers at the University of Minnesota showed that people who ate fast food more than twice a week gained 10 more pounds than participants who had it less than once a week.

There were also health ramifications: The drive-through frequenters had a higher risk of diabetes. Savor your indulgence. Order low-cal. If you must hit the drive-through, choose foods that won't do major diet damage. At Burger King, for example, choose the Whopper Jr. And always skip the fries: A small bag at McDonald's clocks in at calories, about half of which is fat. For more good eats at fast-food joints, check out Dr. Harlan's Website, drgourmet. Don't skip supper to compensate.

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That kind of starvation strategy always backfires, warns Fernstrom. That's understandable — but it will cost you big time.

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On average, there's probably 25 calories in each of those mouthfuls. If you take just four mindless bites a day, that adds up to an extra pound every month.

11 Common Mistakes People Make When Trying to Lose Weight

Buy a little notebook. By writing down every sip and nibble, you'll avoid surprise weight gains. If carrying a notebook is too yesterday, go the electronic route. Sites such as nutrihand. Measure everything. Most of us have trouble eyeballing a cup or a 4-ounce serving with any accuracy — dietitians call this portion distortion.

So for a few days, measure and weigh all your food. Here's one shortcut: "Ask the butcher to divide the meat you buy into 4-ounce servings, which will shrink down to about 3 ounces when you cook it," suggests Somer. And use measuring cups and spoons until you become very accustomed to what a cup or a tablespoon looks like. And you're not losing any weight, right?

There's a reason why. And more food — even if it's nonfat — means more calories. Read labels carefully. The front of the package can make all kinds of cheerful claims "Half the fat! So you might want to put that second one down.

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And those low-fat Cheez-Its? Sure, they're only calories a serving. But that's just 29 measly crackers — you can eat that in one minute alone.

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Eat your greens. Veggies are low in calories and also extra filling. A study from Pennsylvania State University showed that women who ate a large low-cal salad lettuce, carrots, celery, tomatoes, and cucumber tossed with fat-free dressing and light cheese before lunch felt so full, they ate less at the meal. Let yourself have the low-cal dressing.

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It won't throw off your numbers, and it may encourage you to eat more of these salad superfoods. You kicked your walking shoes under the bed, threw a blanket over your treadmill, and are driving the long route to work so you don't have to see all the walkers in your neighborhood. We understand — it's hard to get motivated after you've missed a few days of exercise.

But those skipped days can easily turn into weeks, so it's important to start up again fast. Here's the good news: "Fitness is the one thing that comes back pretty quickly," says Fernstrom. Yes, you might quit in 10 minutes. But once you're out on the sidewalk, you'll probably keep walking.

get link Buddy up. So enlist a friend to walk with you every day.

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Short on buddies? Visit walkers. Find a fun exercise. So if you've worn out the treadmill at the gym, take an aerobics class instead. Or try these fun alternatives they all burn more calories per hour than walking : ballet or swimming laps , biking or playing Ping-Pong If you know the news will be bad, who can blame you? But that's just the time to step on the scale. Once you know the worst, you can act before a few extra pounds become Change your attitude toward the scale. Think of it as your own personal coach, suggests Dr. And it really does help fight fat: Of the NWCR participants, more than 60 percent weighed themselves daily to keep pounds from creeping back on.