12 Common Diet Mistakes | Quick Tips how to avoid them

If you've committed a diet mistakes at some point in your life and faced hard work and difficulties made you give up to lose weight, and give up on your dream to reach the ideal weight, do not worry, you're not the only one who did it, there are a lot of us had to commit the same mistakes in the diet

Today will draw your attention to some of the common mistakes in the diet and how to avoid them.

Mistakes 1: Crash dieting

A lot of people when he wants to lose some pounds of weight for the holiday or occasion, they resort to a strict diet, such as the cabbage soup diet, the grapefruit diet

This strict diet could be beneficial in the short term, but it will not help to lose weight in the long term, as the strict dieting and fasting removes fat, but it also reduces the size of muscles and tissues, while the diet over the long term helps burn Only fat.

The metabolic rate becomes slow in the case of dieting over the long term, and thus will become the body needs calories for fewer calories than previously needed, therefore, when you stop the diet ,the ability to increase the body weight to become larger than before.

Quick tip: slow changes in terms of exercise and food is more correct to lose weight, and the quick bursts of exercise and strict diet is not the best way to lose weight

Mistakes 2: Losing track of what you have eaten

Let's try to be realistic about what we eat, most of us eat snacks throughout the day and then ignores it, how much time I ate a bag of potato chips? Or snack in the afternoon !! These snacks are forgotten, with that we must reduce them, I am not asking you to deprive yourselves, let me tell you, let these snacks for events

Quick tip: Try to write down everything you eat or drink in a diary, or on a computer or online diaries, and then have a review of this list, which I ate, surprised.

Mistakes 3: skipping breakfast

If you want to decrease the weight, the skipping breakfast is Fatal Mistakes, your metabolism slows down throughout the day, so it is necessary to enhance your metabolism so that dealing with a healthy breakfast to start your day through it, so you have more calories since the beginning of the day.

In addition, if you skip breakfast, you will be hungry lunchtime, therefore, will take a big meal at lunch, except for snacks that will be addressed during the day because of hunger.

Quick tip: breakfast like royalty, lunch like a prince, dinner like the poor.

Mistakes 4: Lack of exercise

You can only diet, as you can share it with exercise

The participation of the diet with exercise will bring you the following benefits:
- Will be able to address some of the things you love, however, you will lose weight
- You will burn more calories, as the person who increases the amount of exercise will be able to lose weight even if they did not adhere to the diet, and calorie intake

Quick tip: Enjoy even play sports without getting bored, when you enjoy a workout you will not get tired or bored, for example, make riding a bike to work part of your life, or some dance lessons.

Mistake 5: skip meals

I mentioned in mistake3 that skipping breakfast is make you feel hungry and make lunch creamy, and so on for the rest of the meal, he urged that skipping a meal will reduce the calories in a timely manner and temporary, then you will feel hungry and will be your next meal is HUGE for compensation, so should not skip any meal in order to lose weight.

Also, the frequency of meals has an important impact on weight, as the eating random habits disrupt metabolism in your body, and will reflect negatively on your weight, which will increase, and will face difficulties in reducing weight, add to that the meals random will not give your body the energy it needs to function True.

Quick tip: committed three meals a day, do not exceed any meal at all.

Mistake 6: Portion distortion

In the diet, even if we eat healthy food is not enough to care about the type of food, it must also care about the Portion we eat and the percentage of each of them, and in order not to be so tired, you can take advantage of the hand in the estimation of the amount consumed food

For example, proteins such as meat and fish should be equal to the size of the palm of the hand, while carbohydrates should be one portion, equivalent Handful, and vegetables and salads should fit into two closely cupped hands

Quick tip: When you eat quickly, the stomach will not be able to tell your mind that it took the adequacy of food and becomes full, then, eat your food slowly, that's better.

Mistake 7: drinks that contain a lot of calories

It is wrong to overlook the calories in soft drinks and fruit juices, and some types of coffee, where large latte may contain up to 300 calories, while mocha may contain alone a third of calories allowed per day, which 600 calories.

So, despite the importance of water in order to maintain a healthy weight, we should be wary of calories because some drinks may add more calories to your diet without notice to do so.

Quick tip: have a soda water with a splash of fruit juice - or lime cordial instead.

Mistake 8: Weighing yourself too often

Since the weight loss in a successful diet is usually slow and gradual, the propagation of Weighing ourselves happen to us frustrated and makes weight loss more difficult.

In addition, the women's weight is not constant throughout the month, where the women's weight is exposed to changes throughout the menstrual cycle due to fluid retention, and that if you've been practicing the sport on a regular basis, such as weight lifting, the balance may be misleading because muscle is heavier than fat

Quick tip: adopt a long-term strategy for your goals, know your weight every week, not every day.

Mistake 9: Fat-free does not mean low calorie

Often are added capacitors and sugars excess to enhance texture and flavor, and then they tell you: "fat-free" or "low-fat", and therefore that this clause does not necessarily mean that these products are calorie-free or low-calorie, where the calories in this The products are a little less or equal to the standard products may,

Must include the term "low-fat foods," foods that do not contain more than 3g of fat per 100g.

Quick tip: Do not be fooled by the low-fat cakes, regular cake may be the best, be sure of fat, sugar and calories they contain on the nutritional values ​​label.

Mistake 10: Limiting fat-free/low-fat foods

"You can lose weight if you stop eating fat," these common assumption among people is wrong, and there is no reason to follow the fat-free diet, because the very necessary for the body to get energy, and the transfer of vitamins called (fat-soluble vitamins), and these are the vitamins (A, K, E, D), in addition to the fat necessary to repair damaged tissue in the body.

Quick tip: There are two types of fat:

1. Saturated (found in margarine and biscuits) and are advised to reduce its consumption to a minimum
2. Unsaturated (found in avocados and olive oil), and this is recommended intakes moderately

Mistake 11: Cutting dairy out

Recent studies indicate that fat burning increases when the presence of calcium, and fat burning at least a lack of calcium, so the dispensing Cutting dairy in the diet is completely wrong order, and may be counterproductive.

Quick tip: Low-fat dairy is an excellent choice here

Mistake 12: Not snacking at all

healthy snacks will not spoil the diet, it is wrong to dispense snacks fully in the diet, it will not make you lose weight quickly, you may ask yourself, what is the benefit of a quick meal in the diet ??? The answer is that the snacks will make you feel hungry in the least degree possible in addition to increasing the rate of metabolism and increase energy levels.

Quick tip: Be sure to be smart snacks

Nuts are rich in fiber and protein and is a good source of vitamins B6, E and folic acid, but be sure to eat a small handful only enough for subsistence because they are rich in calories.

Eating foods that contain fast sugar will cause us to hunger because of the rapid decline of the sugar, while there are some fast food cause reduced the glycaemic index (GI), and thus provide a source release energy slowly into the bloodstream, thereby reducing the feeling of hunger we have.
Of these slow-liberation of energy meals: Fresh fruits, dried, and dried apricots, rye crackers or oatcakes