Thursday, August 1, 2013

10 Dieting Mistakes To Avoid

1. Dieting Without Resistance Training

What is the most common way women approach weight loss?
Crash dieting. If crash diets worked, all women would be
healthy and fit.
There are two huge problems with crash dieting. One, a lot of
the weight lost is muscle tissue. That means that even if you
weigh less and fit into smaller sizes of clothing, you are still
The second problem is even worse. Dieting slows down your
metabolism. The longer you diet and the less you eat, the
slower your metabolism. Muscle is your body's metabolism –
when you lose it, you reduce your metabolic capacity.
When you eventually get off the diet – and you will get off –
you are bound to gain all the weight back in the form of fat.
Worse, you will likely end up gaining more weight than you lost.

2. Focusing On The Scale

What do you see in the mirror and what does the world see at
the beach? Do they see the way your body looks or the number
that shows up on the scale? Most women focus on the number
on the scale even though it isn't always representative of the
way they really look.
If you exercise properly, you will build muscle and lose fat at
the same time. If you lose five pounds of fat and build five
pounds of muscle, the scale won't move, but you will look much
better in the mirror and your clothes will fit much better
because muscle is more dense and takes up less room than fat.
The truth is, how you look and feel has little to do with how
much you actually weigh.

3. Focusing On Cardio

When you do decide to do some form of exercise, is it invariably
some form of cardio? Well, guess what? Cardio is the least
important form of exercise for getting a sexy shapely body.
The key to getting and keeping a great body is to increase your
metabolism. In other words, you need to focus on activities
that not only burn calories during the workout, but also cause
you to burn calories for hours and days after your workout.
Doing metabolic resistance training and interval training are
more effective than cardio-only exercise in boosting your
metabolic rate.

4. Skipping Breakfast

You've heard it before. Breakfast is the most important meal
of the day. But did anyone ever tell you why?
When you wake up in the morning, you have been fasting for
eight or so hours. Your body is starving for nutrients. When
you don't give it any, it starts breaking down muscle for
energy. This is bad because your muscle is your metabolism. So
you are literally destroying your body's ability to burn calories.
Studies have also shown that if you eat a balanced healthy
breakfast, you are much less likely to overeat later in the day.
And when you start your day with a healthy meal, you are more
likely to make good nutrition choices from that point forward.

5. Relying on Pills

Diet pills are another common approach that women take to
lose weight. There are many different categories of diet pills,
but few to none of them actually work (read The Skinny on
weight loss supplements). The only time you see women who
have gotten in great shape thanks to a diet pill is on the
advertisement for the diet pill. A natural, common sense
approach is the most effective, safest, and longest-lasting
strategy to losing weight.

6. Eating Too Little

Eating three square meals is just the bare minimum for a
healthy and fit body. You should be eating three meals and at
least two healthy snacks each day.
Most women eat too little. They skip or skimp on breakfast and
then often do the same with lunch. This leaves you running on
fumes all day. By the time dinner comes around, you are
ravenous and likely to overeat.
You end up having your heaviest meal at the end of the day
when there is little opportunity to burn off the calories. This is
the perfect recipe for gaining fat.

7. Eating Out Too Much

If your busy schedule or desire for convenience has you eating
out most of the time, you have little to no control over the
foods you eat. And simply put, you have little to no control over
what you look like and how you feel.
If you want to look and feel your best, you need to start
cooking. This doesn't mean you spend hours cooking gourmet
meals – it meals finding a delicious variety of recipes that you
can put together in cinch. And before you eat out, learn about
the common pitfalls of restaurant dining and how to avoid

8. Emotional Eating

Food can evoke both good and bad emotions and it is also a go-
to when women feel anxious, depressed, angry, sad, or even
elated. Women experience a variety of psychological
attachments to different foods.
Sweets are often in this category. If you are like most women,
all forms of sweets serve as comfort food. If you turn to food
when you are stressed, you are letting your emotions control
what your eat and how much you eat.
If you are going to get the body you deserve, you need to find a
way to break this emotional attachment to food.

9. Lack of Consistency

Do you remember what happened last January? Wasn't this
the year you were going to lose weight and get that sexy
Chances are, you were good for a short while. But then you
started skipping workouts or breakfast, and by February,
your New Year's resolutions were just a distant memory.
Maybe you'll try again, but the same thing is likely to happen.
By now, you have learned that without consistency there will
be no results. This means making resolutions and sticking to

10. Not Enough Sleep

Lack of sleep is an often overlooked factor. If you are doing
everything right, but still can't lose the fat, take a look at your
sleeping patterns.
Are you getting to bed at a reasonable hour? Do you sleep at
least eight hours a night? Stress in and of itself compounded
by too few hours of shut-eye result in an elevation of the
stress hormone cortisol (check out Is stress making your belly
fat?). Chronically high levels of cortisol can make losing fat
very difficult and can even cause you to gain fat.
If you are dieting and exercising and still not seeing the body
you want, make sure you aren't making one or more of these
10 common dieting mistakes. Commit to correcting one a week
and you will get that sexy shape you deserve in no time.
And for more diet and weight loss tips, sign-up for Geo's free
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