Despite pulling out all the stops—trading junk food for wholesome snacks, making your own meals, and becoming a kickboxing-class regular— you’re still struggling to shed those last 5 to 10 pounds. Don’t assume that means you can’t reach your goal no matter what you do. Experts say that in many cases, the smartest-sounding diet strategies can actually work against you. Fortunately, by adjusting your approach to some of these “healthy” behaviors, you can get the scale moving in the right direction.
1. You're Loading Up on Whole Grains
You’ve rid your pantry of snacks made with white flour, replacing them with heart-healthy whole-grain versions. “But many of these snacks can be high in fat, sugar, and sodium—not to mention calories,” says Lisa Sasson, R.D., clinical associate professor of nutrition and food studies at New York University.
Switch up your strategy
People who eat the greatest number of servings of minimally processed whole-grain foods—not snack foods, like crackers, cookies, and chips—enjoy the biggest weight-control benefits, research shows. Aim to increase your intake of brown and wild rice, bulgur, oatmeal, spelt, and quinoa, plus whole-grain breads and cereals. “Not only do most of these foods contain fiber, which helps curb your appetite, but they’re also low on the glycemic index [GI],” says Sasson. “The carbs in low-GI foods are absorbed into your bloodstream slowly, allowing you to go longer without feeling hungry.”
2. You Allow Yourself a "Cheat" Day...or Two
You’ve probably learned from experience that denying yourself all treats when you’re dieting can set you up for a binge. Your solution? Being “good” during the week and allowing yourself to splurge on weekends. While this may seem like a moderate approach to weight loss, it’s still a feast-or-famine mentality that can easily backfire. Dieters who shed a small amount of weight each weekday gained most of it back between Friday night and Monday morning, according to a recent study from the Washington University School of Medicine.
“When trying to lose those last few pounds, every calorie counts,” says Kathy McManus, R.D., director of the department of nutrition at Brigham and Women’s Hospital in Boston. “By eating whatever you want for two days straight, it’s almost inevitable that you’ll undo the hard work you put in during the previous five.”
Switch up your strategy
When it comes to shedding pounds, consistency is key. One study in the International Journal of Obesity found that people who eat a similar number of calories over seven days are 50 percent more likely to maintain their weight than those who diet more strictly on weekdays. That means you’ll be more successful if you allow yourself a 150- to 200-calorie treat a few times a week, rather than waiting until Friday night happy hour to splurge.
3. You Make Your Own Meals
There’s little dispute that frequently eating out can wreak havoc on a diet. Clemson University researchers found that restaurant chefs may serve dishes two to four times larger than the portion size recommended by the USDA. So it would seem that by grocery shopping and cooking at home whenever possible, you’d be doing your waistline a favor.
That may be true, but if you’re not vigilant, this strategy can easily translate into extra pounds. Habits like picking at food while you cook, adding just a bit of extra butter or oil, using a heavy hand with dressings and sauces, and nibbling leftovers as you’re clearing the table can tack on hundreds of calories to an otherwise healthy meal.
Switch up your strategy
“Pull out your measuring cups and spoons and use them throughout the entire cooking process,” advises Sasson. “That way the next time you’re adding oil to a pan or pouring marinara sauce over your pasta, you’ll have a better sense of the amounts you’re using.” A food scale can help you weigh items that can’t be measured in cups, like poultry, fish, and cheese. When you’re ready to eat, take a small portion of food (use a salad plate rather than a dinner dish), then put the rest of the meal into single-serving storage containers. Popping them directly into the freezer can deter you from polishing off a second dinner soon after finishing your first.
4. You Squeeze in Workouts
No matter how tired you are in the morning or after work, you still push through your cardio session. Better to burn a few calories than none at all, right? Not necessarily. “If you’re feeling truly exhausted, it’s more beneficial to ditch your workout,” says Alejandro D. Chediak, M.D., medical director of the Miami Sleep Disorders Center. Reprioritizing to allow yourself an extra hour of shut-eye may be a smarter move than lacing up your sneakers. “When you’re sleep-deprived, your hormone levels change, stimulating cravings for starches and sweets,” says Chediak. Your willpower diminishes too: One recent study from the University of Chicago found that people who had just a single night of poor sleep upped their intake of carb-rich snacks the next day by more than 200 calories.
Another reason you might want to put off your workout: “You may not be able to exercise at the same intensity or for as long when you’re tired,” says Jessica Matthews, a continuing education coordinator for the American Council on Exercise. “You’re also more likely to compromise your form, increasing your risk for injury.”
Switch up your strategy
Few of us can get eight hours of sleep and have the time for an hour-long workout. Chediak suggests getting at least seven hours and scheduling workouts earlier in the day, as exercising within four hours of your bedtime may hinder your ability to fall asleep.
5. You Eat Slowly, Savoring Every Bite
It might just be the world’s most oft-repeated diet advice: Eat slowly and you’ll consume less. But while this works when you’re alone, lingering in a group situation seems to have the opposite effect. A review from the Proceedings of the Nutrition Society found that people take in 40 to 70 percent more calories when dining with family and friends.
“People tend to eat more when they’re in pleasant surroundings, such as at a restaurant or dinner party,” says Collin Payne, assistant professor of marketing at New Mexico State University. “Socializing serves as a distraction, making it hard to monitor what’s on your plate.”
Switch up your strategy
When going out with friends, have a dining strategy in place so you don’t have to think about calories at the table, says Payne. “For example, decide whether you’ll have a slice of bread or a glass of wine. You might also order an appetizer as your main dish instead of an entrée.”
6. You Enlisted a Friend to Help Teaming up with a buddy seems more fun than dieting alone, which is why you talked your best friend into joining that weight-loss program with you. Unfortunately, her unenthusiastic attitude can take a toll on your goals, suggests research from the Journal of Consulting and Clinical Psychology.
“Partners observe the other’s eating and exercise habits and alter their own behavior to match,” says Becky Marquez, Ph.D., a researcher at the Miriam Hospital in Providence, Rhode Island. So if your pal finds excuses to skip scheduled workouts or indulges in unhealthy snacks that aren’t on your plan, you’re likely to follow suit.
People who make the most successful weightloss partners are those who are committed to losing 10 percent of their body weight and plan to stick with the program for a set period of time. “If you have to convince your friend to join you in a diet or exercise regime,” says Marquez, “she probably isn’t ready.”
Switch up your strategy
Sit down with your buddy to discuss your eating and exercise goals going forward, advises Marquez. If you’re not on the same page, don’t feel bad about gently ending the partnership. You may be better off going it alone or finding someone who can pull her own weight.
I don't know about everyone else but NUMBER 2 is ME!! I am great all week and the weekend hits!! I just repeat week one over and over again! Here are a few tips that I thought could help!! ENJOY!!
Have a SUPER AWESOME DAY!!!
LOVE YA ~~ Fit Now Girl!!!! =)
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