Losing weight doesn’t have to be difficult. In fact, weight loss is just a question of making small but permanent changes you can live with. Unfortunately, there’s just too much information out there regarding weight loss –and much of it is contradictory. Eat more fat or follow a low-fat diet? Switch to whole grains or cut carbs altogether? It’s no wonder that people get confused and end up abandoning their diets.
A girl looks at a plate with oranges.
Next time you have trouble seeing your efforts pay off, don’t get discouraged. Instead, look at what you’re doing and how it can be changed. Here are common diet mistakes that can easily ruin your efforts.
Making too many changes at once.
If you’ve been eating 2,000 calories –mostly from sugars and fats—for years, how easy do you think it’s going to be to cut down to 800 daily calories? Not easy at all.
The problem with crash diets is that they’re basically impossible to maintain for more than just a few days. And while you might lose some weight while on it, you’re probably going to gain every single ounce back when you start eating “normally” again.
Drinking your calories
Think it’s only what’s on your plate that matters? Think again. A can of soda has about 150 calories and nine teaspoons of sugar. Drinking just one a day will result in a gain of 15 lbs. a year! And that’s not even the worst type of liquid calories you’re probably drinking. A Double Chocolaty Chip Frappuccino Blended Crème from Starbucks contains 500 calories –about the same as McDonald’s Quarter Pounder with Cheese.
Counting only meals as sources of calories
Do you try the food a few times while cooking? How about regularly snacking between meals? A few bites here and there can easily add up to 200 or more calories a day. For example, a single tablespoon of French salad dressing has 90 calories, and a tablespoon of peanut butter has 94 calories.
Keep it up and you can gain 1.5 lbs. a month. If you’re trying to lose weight, those little bites can seriously undermine your efforts.