- Expecting too much too soon: those ads for “lose 20 lbs in a week!” or “The one-day diet!” may leave you feeling a little behind and like you’re doing something wrong. Don’t listen to them. In the real world, losing weight takes a lot of time – especially if you want to sustain your new, healthier body. A healthy amount of weight to lose is 1 to 2 pounds a week. So have patience and just keep plugging away – even a little weight loss means you’re on the right track.
- Being a distracted diner: It’s a pretty common practice nowadays to work through lunch – a sandwich in one hand, your mouse in another – or to plop down in front of the TV at dinner time. However, these habits may be keeping your brain from telling you when to stop eating. One study showed that “distracted eaters gobble up to 100% more after a meal compared to mindful eaters, and those who watch TV and eat consume 20 to 100% more calories compared to individuals who eat without distractions.”
- Eating out more than once a week: with your busy schedule, it’s hard to find time to cook, but whether you take-out or dine-in, that restaurant food may be one of your diet’s worst enemies. That innocent-looking salad may pack more than 1000 calories plus who-knows-what-else. The best way to control your portions and to know that you’re putting healthy food in your body is to make it yourself. Try planning just a couple of cooking days per week and make enough food so that you have plenty of leftovers. This way, you won’t have to cook every day. When you do eat out, pay attention to the nutritional information when available, don’t be afraid to ask your server plenty of questions, and stick to the basics.
- Drinking calories – not eating them: between fruit juices, sodas, alcohol and dairy beverages, water isn’t always the first thing you might reach for when thirst strikes, but it should be. Even those new-fangled flavorings meant to entice you to drink more water and stay hydrated may be helping you pack on the pounds. These types of drinks and additives are usually chock full of sugar and calories and not a lot of nutrients. Plus, since liquids tend to be less filling than solid food, it’s easier to accidentally over-eat. So do your best to stick to plain old water and if you just can’t stand the taste, try adding lemon, herbal tea or even a little raw honey.
Always consult your chiropractor or primary care physician for all your health related advice.
Image Credit: Scale-Apple-Measuring-Tape-Diet By Jeanette Goodrich. Used under a creative commons license.
This article is made available for general, entertainment and educational purposes only. The opinions expressed herein do not necessarily reflect those of The Joint Corp (or its franchisees and affiliates). You should always seek the advice of a licensed healthcare professional.