1. Eating fake "health" foods
Do not be fooled by clever packing. Just because it says its healthy does not mean it actually will help you reach your goals. You want foods that are high-protein and high-fiber, but what you get is fortified package foods that are high-sugar under 20 different names. Don’t forget foods saying they are fat-free, sugar-free, high-fiber, organic and gluten-free foods can still make you gain weight. If you are looking for protein in the grocery store, stick with lean meat, fish and eggs.
If you are looking for protein powder, considering heading over to your nearest supplement store for guidance based on your specific goals. Now if you are wanting some form of a "healthy snack" try making your own. Search for recipes that are low sugar and high protein. Here are some good snack ideas as well:
- Protein Bars
- Greek yogurt or cottage cheese
- Hard boiled eggs
- Rice cakes with natural peanut butter
- Protein shake
2. Getting hooked on TV-advertised diet programs
If it sounds too good to be true, it probably is! If it was easy, gyms would go out of business because everyone would be buying the newest magic weight loss pill. The average TV advertised diets have a 97% long term failure rate because they’re not sustainable. These include low-calorie diets; low calorie diets can also lead to slow metabolism and losing muscle mass. Ask yourself before you start any type of diet plan “Could I eat this way for the rest of my life?” If the answer is no, then it is not sustainable! Which means your results will also not last you long.
Remind yourself there is no magic pill. Do your research when you embark on any type of diet. Remember your body is the only place you have to live so invest in your own meals and spend the time to meal prep ahead of time! Your money would be must better spent on a trainer/coach than on a magic pill that will burn fat for you.
3. Ignoring obvious problems
Women tend to ignore what is actually wrong with their nutrition patterns and look for random missing components. For example, instead of putting a stop to bad food choices women would rather find out what Dr. Oz’s obscure fat loss formula is instead.
Be honest with yourself about what you eat and keep track of it! Download myfitnesspal or a similar app and track everything that goes into your mouth. The chances are you are simply eating more than you think! By tracking this way you can see where all the added calories are coming from and why you are gaining weight to begin with. Then start by removing one bad thing at a time rather than everything at once. Removing one thing at a time is much more manageable and you will not feel overwhelmed by this approach.
4. Getting hung up on food
Everyone makes mistakes, so if you slip up on your diet.. don’t dwell on it. Don’t try to make up for it by adding extra restrictions or cardio time – this might just lead to more overindulgence in the future. Stop attaching self-worth to the amount or type of food you eat! Deal with emotions using other methods than comfort food. This will break the emotional connection between yourself and the food you eat which in turn will stop you from turning to food for comfort!
It is all in your head. Change the way you think. Instead of using food as a reward or punishment system, you need to think of it more as a source of fuel. No, you do not deserve a treat because you went to the gym. And No, you do not need to punish yourself if you did "cheat".