"If you're on a fat loss diet, it's vital that you take some time to learn the most common mistakes that are often made by those on fat loss diets. Neglecting to take these into account could very well mean that you make the exact same mistakes and therefore fail to see the results that you're after.
Fortunately, with a few quick adjustments to your current diet plan, you can be sure that you get right back on track with where you need to be. "
Lack Of Protein
The first and biggest mistake people make is not getting in enough protein. Women, especailly, believe that protien makes them fat and gain wight. Infact protien does the exact opposite.
If you want to be successful with weight loss, you must take in enough protein. Protein is the nutrient that is going to help maintain your lean body mass and keep your metabolism humming right along.
The best protein sources to concentrate on are white fish, chicken breast, egg whites, as well as low-fat dairy products.
Too Few Calories
Second, another huge issue that many women face is too low of a calorie intake. There's no question about it, you definitely do need to take in a calorie reduced diet in order to see results with your plan. But that said, there's such a thing as too few calories.
If you aren't getting in enough calories on your weight loss diet, your body is going to take this as a signal that you may be starving and thus slow the entire system down. This means each and every day, hour by hour, you're burning up fewer calories.
Eventually this is going to cause your fat loss to plateau and you to become more frustrated than ever. If you want to have weight loss success, you want a low enough calorie intake that your body is using up body fat for fuel but not so low of an intake that the metabolism slows down. Most women should never go below 1200 calories per day, not only for metabolic purposes but also to ensure adequate nutrients are consumed.
Improper Meal Timing
Finally, the last thing you don't want to get wrong with your diet is your meal timing. Far too many women are in the habit of entirely skipping over their breakfast meal and then eating nothing but a light salad for lunch.
While you may think you're doing yourself a favor by 'saving' calories for later on in the day, all you're doing is causing you to feel sluggish and low on energy. Additionally, this will further tell your metabolism to slow itself down, meaning you burn fewer calories throughout the better portion of the day.
Then by the time the evening hits you're so low on fuel that you binge on whatever you can find, rapidly replacing all the calories you skipped earlier.
Spreading your meals out throughout the course of the day is a far better way to go about this so ensure that your diet is structured correctly.
Drinking your extra calories
While we do need to stay hydrated, the choices of what you hydrate will make all the difference. Drinking your calories in juices and other sweetened beverages can add up to about 250 calories each day. While many appear to be energy enhancing and vitamin rich, the truth is you just don’t need the extra calories from beverages.
Not Replacing Exercise Calories
This is so important to do.Your body needs to NET certain calories to maintain its daily functions. For example: For my height, weight, and activity level I am allotted 1450, thats with a 500 calorie deficit already factored in. If I burn 500 calories by exercising I get to eat 1950....See the math?? You have to eat more to lose more!
Your body reacts to fewer calories by slowing down your metabolism -- burning fewer calories each day just to maintain your body functions. If you don't add exercise along with the diet, you will lose lean muscle mass as well as fat and water weight. When you lose muscle, your metabolism is slowed even further and you would have to eat even fewer calories per day to continue to lose weight. It takes a conscious effort to increase exercise when on a diet.
If you don't exercise and then you fall off of the diet, the weight will come back on even faster, as your body is burning fewer calories per day. Even worse, the weight will come back on as fat rather than as the muscle you lost. Your body will look even less lean and healthy.
Ditching Dairy
Milk, cheese, and ice cream are taboo for many dieters, but ditching dairy foods may be counterproductive. Some research suggests the body burns more fat when it gets enough calcium and produces more fat when it’s calcium-deprived. Calcium supplements do not appear to yield the same benefits, so dairy may have other compounds at work as well. Most dietitians recommend sticking to nonfat or low-fat milk, cheese, and yogurt.
Losing Track of Your Snacks
Maybe you count calories meticulously at every meal, but what about all those nibbles in between? There’s the bag of pretzels at your desk, the little slice of cake at an office party, the taste of your son’s ice cream cone. All of this mindless munching adds up and could sabotage an otherwise well-planned diet. If you’re serious about counting calories, you may want to use a notebook to keep track of each bite
You are "dieting" not eating
Determined to lose 10 pounds fast, you turn to a crash diet. Perhaps your plan calls for nothing but grapefruit or cabbage soup each day. You slash your daily calories to fewer than 1,000 -- and sure enough, the pounds melt away. But when you eat so few calories, you train your metabolism to slow down. Once the diet is over, you have a body that burns calories more slowly -- and gains weight more quickly -- than ever before.
At first a diet can give you a sense of control. You are taking charge of your eating patterns. You may see success as the scale drops. But soon you are fighting cravings for forbidden foods, as well as hunger pangs and a lack of energy from the lower calorie level. Eventually you rebel against the diet and start "cheating." If your cheats are small you can still be losing weight, although more slowly. But soon you may go into full rebellion and return to your old eating habits.
Studies are finding dangers in the yo-yo diet cycle of losing weight, gaining it back plus a little more, losing, and gaining again. It is stressful on the body systems to have wide swings in body weight. We think each time that this time we won't gain it back, but the statistics show that most of us will.
Yo-Yo Dieting May Weaken Immune System.
Eat wholesome foods. Only shop in the prduce and meat section of the grocery store.
So there you have three key mistakes that many women are making in their diet plans. Are you making any of these critical errors?
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