1. The scale is not the best indicator of weight loss.
Your clothes are a much better indicator of whether or not your diet and exercise plan is working. The scale can, and will, be affected by a multitude of factors including hormones, sleep, water consumption, and salt intake. Try not to ‘weigh’ in more than once a week.
2. All sugar is detrimental to weight loss !
It does not matter if the sugar in your diet comes from fruit, honey or plain white sugar. All sugar sources are processed similarly by your body and too much sugar is a leading reason why weight loss plans fail. So limit all sugar, even if it is natural sugar like honey.
3. “Healthy foods” are not always “weight loss foods”
There is a difference between foods that are “good for you” and foods that are “ good for weight loss”. In order to make sure that “ healthy” food is not thickening your waistline, be sure to check out the calories and the suggested serving size. Examples of healthy foods that can be fattening if you eat too much of them include avocados, whole grains, fruit juice, peanut butter and almonds.
4. Some vegetables can slow down weight loss.
Sadly, not all vegetables are created equal. While all vegetables are good for you, not all of them are low in calories. There are a few starchy vegetables to watch out for as they are much more calories dense than their non starchy cousins. So, when you are trying to lose weight, be sure to limit your portions of starchy vegatables such as corn (132 calories/cup), peas (134 calories/cup) and potatoes (135 for one medium baked potato). You do not need to give up these nutritious vegetables; just be sure to keep an eye on portion size
5. Low-sugar fruits are better for weight loss.
Just like vegetables, some fruits are much higher in calories than others. When trying to lose weight, it is best to limit high sugar fruits and instead choose low-sugar varieties. Some lower sugar fruits include berries, melon, peaches, plums, and kiwis. Some examples of higher sugar fruits include bananas, grapes, dried fruit, mangos and fruit juice.
6. There’s more to a diet than just calories.
Just counting calories is not always enough to ensure steady weight loss. You have to be sure that your calories are coming from the right sources. If you eat too many carbs and not enough protein or fat, your weight loss plan is sure to fail. So when you are planning your food for the day, be sure to choose foods that are balanced in protein, carbs, and fat.
7. Eat all day long.
Eating small meals throughout the day is the best way to loose weight. By eating in this fashion, your blood sugar stays on an even keel, resulting in less hunger pangs and likely, fewer binges. Your body will also do better by getting a constant stream of fuel as opposed to three large meals per day. Since these mini meals can be time consuming to prepare, you can simply break your meals into 2 servings. For example , eat half your sandwich at noon and the other half as a snack around 2 p.m- it works like a charm.
8. Alcohol can ruin your diet in two ways.
Most diets recommend limiting alcoholic beverages because these drinks are full of empty calories; however, this not the only reason that I would want you to keep your guard up during cocktail hour. Alcohol is full of calories, but it also will lower your blood sugar, causing cravings and hunger, while decreasing your inhibitions. I generally suggest no more than four alcoholic drinks per week, and when you do choose to indulge, be sure to keep your food clean.
9. Limit fruit to two servings when trying to loose weight.
Many people feel badly when they are not eating fruit, however do not fret. The same nutrients that you get from fruit can be found in vegetables, with fewer calories and fewer carbohydrates. If you are a fan of fruit, you can surely indulge, but limit it to two servings per day as more then that can actually be fattening.
10. Don’t eat back your “exercise” calories.
This is a hard concept to explain, but basically, don’t eat more just because you exercised more. There are many people who have gained weight while training for a marathon because they were eating more to fuel their workouts. If you happened to have had a really hard work out, and you are truly feeling hungrier, then have an extra healthy snack, but don’t go for a high-calorie bagel or muffin. You’ll be defeating yourself.