The Top 3: Diet Mistakes To Avoid No Matter What

Though there’s so much information available about weight reduction, the same diet mistakes are being made over and over each day. We aren’t speaking not speaking here about little slipups where you ate a slice of pie that wasn’t on the plan, but large mistakes that lead to failure to lose the weight that you would like to lose. Understanding these blunders will help you develop the angle that will lead to permanent weight reduction for you.

The Do Or Nada Way of Doing Things

Then, necessarily, something happens that implies they can not keep to the diet one time. Immediately the whole thing is ruined in their eyes and the diet is over.

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

The Perspective of Sacrifice

You do not allow yourself the foods that you like most while you are on your ideal weight. You’ll have a great diet plan and be extremely successful in shedding pounds, but what takes place when you achieve your goal? You have not learnt to eat ‘bad foods’ in moderation so as soon as you start, you are probably going to go beyond control. It’s miles better to incorporate a little of everything in your diet and learn to like it in tiny quantities.

Goal Breakdown

Setting achievable goals is essential in any weight reduction plan. Goals should be clear, realistic and laid down in writing. A more helpful goal would be to lose 2 pounds per week for the first five weeks and then one pound per week after that. Some weeks you may lose more and some less, some weeks you may even gain, but if you track your progress on a graph you will see that highs and lows are natural and don’t stop you progressing gradually toward your major goal.

If you’ve been making these mistakes, do not be concerned. The most vital point in dieting as in so many other things is to go on. Learn from your failures as well as your success and do not use a mistake as an excuse for giving up. Remember that eating normally includes eating more some days and less others. Learn to enjoy food sparsely and you have each chance of avoiding these bad diet mistakes.

The Top 3: Diet Mistakes To Avoid No Matter What

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Dear Diary

 

June 25, 2009

Dear Diary,

Today was good for diet and workout, although I didn’t bike.  It’s really hot here, in the 30s.  Also last night I didn’t have a good sleep.  It was way hot – no AC, only fans.  On top of that I was stressing about the big finale event I’m planning.  Basically I had to scratch the event and find something else.  The Plan B is getting flack from my feedback group, but hopefully they’ll see the light when I tell them my reasons.

So I laid there thinking, “Ok, don’t worry, there isn’t anything you can do about the heat or the event.  It will work out tomorrow”.  The heat broke this afternoon with a lunch-hour storm (which knocked out the tv stations when I was on the elliptical) and I formed a Plan B event that the committee like (just not the feedback group so much).  Maybe I hear more from the naysayers because people like to bitch (right, bf?).

Anyways I completed a good workout (below) and ate well!

Breakfast: The usual

Snack: Coffee, roast beef

Lunch: Roast beef, cherries, protein bar

Snack: Protein shake

Dinner: Will be BBQ!

Ellie's Power Breakfasts

I was perusing the Food Network’s website (I sometimes watch Iron Chef America online) and found these 3 interesting healthy breakfast recipes.

1. Cherry Vanilla Oatmeal
2. Nutty Granola
3. Broccoli and Cheddar Frittata

The site even has videos for these 3 if you are interested.

Check it out: http://www.foodnetwork.com/ellies-power-breakfasts/video/index.html

Racquetball/Squash Health Benefits

Stats from Racquetball Health Benefits:

The average number of calories burned during racquetball play ranges from moderate at 640/hour [Prevention, 1995] to 794/hour [Men's Health, 1995] — to a high level at 13.7 per minute (or 822/hour) [Sports Training Institute].

An average game will take 20 minutes, during which a player will run a distance of approximately 3,650 feet — or over two miles in one hour of play. [U.S. Olympic Training Center]

Racquetball players work at a constant rate of 75 to 85% of their maximum heart rate for the duration of a typical racquetball game.
[USRA Elite Training Camp, 1992]

Racquetball offers both aerobic and anaerobic benefits, with both sustained high level heart rate activity and quick bursts of energy required during play.

Racquetball works nearly every muscle group, including sustained, repetitive use of large muscles that increase calorie burn and reduce fat percentage.

References:

http://www.homefieldadvantage.com/health.htm

The Perfect Exercise

The pushup.  I can attest to this – my bf’s got an amazing body (maybe I’ll convince him to let me post a pic!) and he focuses on like 400 pushups in a workout, every 2 days.  The pushup hits the back, abs, shoulders and bicipes. 

Here’s 7 pushup variations from Men’s Health: http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=muscle.building&topic=arms&conitem=e2f999edbbbd201099edbbbd2010cfe793cd____&page=1

How many calories do sports burn?

 

 

 

 

 

 

 

 

 

So I have a squash date next week – a friendly gym-goer asked me if I wanted to learn squash with him at our gym so we are giving it a go next week.  I also tried tennis again this past weekend and I love it.  So much so that I’m going to pick up a racket tomorrow and go to the nearest court with my roommate tomorrow night. 

Which brings me to my question “how many calories do sports burn?”

Well, this site http://www.fitnessonline.com/tools/calories/ and this site http://www.bodybuilding.com/fun/calories.htm will calculate the calories burned by using your body weight and activity choice.  Squash is crazy – 160lbs, over 600 calories in 45min.  Tennis is good at 400.  Take up sports!

By the way, I’ve signed up for a beach volleyball tourni in July.  I love volleyball.  I play on intramurals (although I have been slacking off in the summer, but come fall, I’ll be there!).

Study shows eating while watching TV can make you gain weight

I didn’t think they needed to do a study on this but finally there is scientific data to back up what we al say.  This study was done by Nick Bellissimo of the University of Toronto’s Department of Nutritional Sciences. 

“Half of the group of 14 boys was given calorie-free sweetened water, while the others received sweetened water with glucose, a so-called caloric pre-load. Lunch was served 30minutes later. Of these two groups, some ate while watching the Simpsons, while the others ate without the television on. Over the course of the experiment, the boys came back four times, each time being exposed to a different condition.

The children who received an extra calorie bump prior to the meal and did not watch TV during the meal ate the least. But among TV watchers, the extra calories seemed to have no effect on how much they consumed.

Overall, the boys who watched TV consumed an average of 228 extra calories at lunch compared with those who did not watch TV. Based on these results, Bellissimo and Anderson have some immediate advice for parents: turn the television off during mealtime. They are now studying girls.”

Read the full article here: http://www.news.utoronto.ca/health-and-medicine/new-research-says-turn-the-tv-off-while-you-eat.html

detoxing: does it work?

I was recently sent to a renowned detox clinic in Austria – The Mayr Clinic near Klagenfurt. Having been to several spa’s and wellness clinics I thought it would be a breeze! Wrong! First lesson learnt – do your homework before you go!

Each day began with drinking Epsom salts, then morning exercise. Breakfast was a sheeps yogurt and dry bread roll. The bread is aired to dry, so that you have to chew it thoroughly before you can swallow: chewing stimulates the digestive enzymes and aids digestion.

Each meal was supposed to be eaten in silence, with each mouthful being chewed 35 times minimum – I now have a well defined jaw line!

To find out more – click http://www.mayrtherapy.com and look for my updates to see if it was worth it!

Several thrapies filled the morning – lymph drainage, massage, liver compresses and kneipping, before a light lunch of soup – eaten with a teaspoon, and a dry roll. Some were allowed a portion of protein. Dinner was soup, or a cup of tea for the hardcore fasters! (not me!)

The theory is that your digestive system rests, your colon is cleansed and your entire system is able to regenerate. Does is work? watch this space – I have been home for two days, and don’t feel great! Weak ( I lost around 3kg), bloated and not quite right! However – this could still be part of the detox process.

Kraft recipes - Pork Lo Mein

This recipe is really easy and tastes good!  Try it – or others on www.kraft.ca .

260 g whole wheat spaghetti, uncooked 1/4 cup  KRAFT SIGNATURE Asian Sesame Dressing 1 lb. (500 g) pork tenderloin, cut into strips 2 cloves  garlic, minced 3 cups frozen stir-fry vegetables, thawed, drained 1/2 cup  25%-less-sodium beef broth 1 Tbsp. KRAFT Light Smooth Peanut Butter 1/4 cup  lite soy sauce 2 Tbsp. chopped cilantro Directions:

COOK spaghetti in large saucepan as directed on package.

MEANWHILE, heat dressing in large nonstick skillet on medium-high heat. Add meat and garlic; stir-fry 3 min. Add vegetables, broth and peanut butter; stir-fry an additional 3 to 4 min. or until meat is cooked through.

DRAIN spaghetti; return to pan. Add meat mixture and soy sauce; mix well. Spoon onto serving platter; sprinkle with cilantro.

3 Antidotes for Overeating

How cool is this? Amy Paturel of EatingWell.com has posted a great little article about three foods you can use when you overindulge. Recent research suggests that there are two ways to reduce free radicals that come with overeating or eating overly-rich foods. They are: eating fewer calories (oops – been there, done that!) and consuming more nutrient-rich fare. Check out what Amy says are the three nutrient-rich “antidotes.”

http://www.eatingwell.com/diet/exercise_tips/overeating_antidotes.html?utm_source=EWDNL

Why does fast food taste good (and knock me off my diet)?

I read in Tosca Reno’s The Eat Clean Diet that engineers make chemicals that are added to fast food which give it its taste and texture.  So it’s not actually the food that tastes good, it’s food with chemicals that tastes good….so maybe I’ll think of that when I craved McDs fries and a burger again.

I’m depressed about my dinner so I’m not going to write anymore…but check out this article for information on why fast food tastes good  http://www.fastfoodnation.co.uk/why-does-fast-food-taste-so-good.html

Lose weight without trying....

I found some really cool tips to lose the pounds and it’s not too drastic which is what I love to hear.

1. If you usually drink full sugar fizzy drinks… stop! Lose more than two pounds in a month without trying (estimating about 10 cans per week). One can of fizzy drink has 150-170 calories and no nutrition. Have ice cold water or a can of diet fizzy drink if you like but limit the diet stuff to one can per day.

2. Go for a walk. Take a brisk 15 minute walk twice a day and there goes a pound in a month…

3. Change the crisps to popcorn. One serving of crisps has 60 more calories than air-popped popcorn, and ten times more fat grams. Just changing this snack will help you lose half a pound this month. Better yet, switch to baby carrots and lose another half pound… for a total of a full pound!

4. Down-size me! Order a Jr Whopper instead of the regular, and a side salad too. The Junior-sized burger is plenty for most folks and is mighty satisfying on its own. The original has 700 calories… the junior only 400 (eliminate the mayonnaise on the junior, and you’re really getting somewhere!) Save 390 calories on one burger and, if you eat out twice a week or more, you’ll drop at least three quarters of a pound just by switching from a large size to a smaller one.

5. Get on your bike! Instead of sitting for hours in front of the television, get on your exercise bike and pedal. Each time an ad break comes on, pedal! You’ll burn about 200 calories. Do it at least five evenings per week during your favourite programme (figure you’ll be pedalling about 20 minutes a day) and lose another pound!

6. Switch from sugary muesli to Bran Flakes, and add a small box of raisins. Switch from full fat to semi-skimmed milk and save 70 calories – which is another half pound – without trying!

7. Do you add butter to your bread? Do you add mayo to your tuna? Do you drink full-fat milk? How about full-fat ice cream? Just switch products. Today’s lower fat butters are great – you don’t need to sacrifice the taste of butter and you can avoid trans fat too. Buy a spread labelled “no trans fats”, and save about 75 calories per tablespoon. Low-fat mayonnaise is still tasty and you’ll never miss the extra calories you’ll save. Lower fat ice cream is superb. Just switch to the lighter choices and lose close to two pounds a month.

8. It’s getting nice out! Instead of sitting in the car as you go through the wash, do it yourself by hand. Spend an hour each week this month, save yourself some money, and lose half a pound.

9. Eat grilled chicken instead of fried chicken. Frying food means you’re cooking in fat… it can’t help but be higher in calories. Tasty griddled, baked or grilled chicken without the skin is the better choice and is a delicious saving equal to about 200 calories, or about half a pound a month.

10. Be careful with your coffee. Your morning coffee can undo all the good efforts of the day before! A mocha latte with syrup and whipped cream has all the hallmarks of a decadent dessert, and can add 420 calories before you have even eaten breakfast. Instead, have a cappuccino with skimmed milk and a sprinkle of cinnamon, and lose up to three pounds in a month… and save a lot of money. It’s the small stuff that adds up. I guarantee you’ll never miss the calories by changing what you eat. By adding some simple activities you can keep your body slim. You’ll notice that I don’t say you can never indulge in an occasional dessert or higher fat meal. It’s the day-to-day good eating that keeps you where you want to be.

www.tescodiets.com

www.changemyshape.com