Posted by UzeIt Fitness on 06/13/2019

Diet Downfalls

Diet Downfalls

Let's face it most people have been on a 'diet' at some stage in their lives. They always start on a Monday and generally end on a Wednesday when you are starving and cave into that piece of birthday cake a work colleague bought in, as you don't want to appear unsocial. Now you have blown in you may as well start again on Monday. In the meantime, you eat all those things you were giving up again! and continue to pile on more fat. Changing a habit is difficult, however it's time to ditch the 'all or nothing' approach and take some small steps that will eventually lead to good results - certainly much faster than the diet Monday binge from Wed (or Thurs) approach.

Here are 5 diet downfalls and ways to change your habit.

Not enough water

It is important to hydrate before a workout, but you also need to ensure that you drink before sitting down to eat. According to a study published in The American Journal of Clinical Nutrition, people who drink two glasses of water before meals lose more weight than those who don’t drink. ‘It’s the fullness factor, you eat less because your stomach feels full’, which helps reduce your energy intake and encourage weight loss.

NEW ROUTINE: Before meals, drink a glass or two of water, a cup of tea or have a bowl of soup. Do the same before reaching for a snack. You often think you are hungry when you are thirsty, drinking water may relieve what you thought was hunger.

Eating while distracted

The amount of time we spend eating while multi-tasking has risen sharply over the last three decades, according to a study published in the Journal of Consumer Affairs. This behaviour makes it difficult to monitor energy intake. You end up eating faster, which leads to overconsumption and weight gain.

NEW ROUTINE: Turn off the TV, put away your phone, put down the newspaper and focus on your food. It’s important to have an ‘eating place’. Set the table and remove all distractions. Don’t eat lunch at your desk scrolling through emails. Make eating an event; enjoy it with family and friends. Take the time to taste your food, enjoy the texture. This way you will remember eating and will feel full sooner.

Following Crash Diets

If you can’t see yourself exercising and eating a particular way for the rest of your life then you shouldn’t be doing it to lose weight says Linda Spangle, author of 100 days of weight loss. Weight management needs to be an everyday noncompromising thing. Running 5km a day & eating lettuce to lose weight may work in the short-term however once you go back to eating ‘normally’ and reducing your exercise it will all come back on and probably more.

NEW ROUTINE: Making small changes swap soft drinks for water; swap lollies for grapes or strawberries; eat one less slice of bread etc. Check in with yourself after each bite to see if you are full. Walk to the shops instead of driving; use the stairs instead of the lift.

Not eating enough

As with the above reducing your calorie intake too much will leave you irritable, moody, constantly hungry and low on energy among other things. When we lower our calorie intake too much our body goes into starvation mode and will hold onto everything it gets. Your metabolism will slow & when you return to eating ‘normally’, which you will do, your body will still be burning fewer calories than before and you will put back on all the weight you lost plus more.

NEW ROUTINE: Fill your plate with half vegetables, ¼ protein. ¼ carbohydrates. Drink a glass or 2 of water 30mins prior to eating. Put your knife and fork down between mouthfuls and check in you are still hungry. Eat seated and not when distracted, enjoy the food and texture.

Saying you will never eat something again!

Deciding that you will begin your ‘diet’ on Monday and won’t eat cakes, biscuits, chocolate etc ever again! Sunday you eat everything in sight. Monday afternoon you crave something that you normally won’t eat. Sound familiar. Cutting out food groups is not a good idea. You give in and then the ‘diet’ goes out the window, and you again eat everything in sight and the cycle continues.

NEW ROUTINE: It’s ok to treat yourself once in a while. Don’t feel guilty. Enjoy your treat by sitting down and enjoying each bite. Scoffing it down whilst driving, watching TV etc is not going to satisfy you. Enjoy it, taste your food, enjoy the texture. You may well find that you only need a small amount to be satisfied and you can have the remainder another day, or share a dessert with a friend.

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