3 Bad Diet Habits That May Be Sabbotaging Your Weight Loss Success

Does it seem like no matter what you do, your weight just keeps climbing higher and higher?

If that’s the case for you, then it’s time to take a good hard look at some of the habits you have in place as these could be contributing to the problem.

Many people think that they’re doing everything ‘right’ with their diet and workout plan, but are actually making a few errors that cost them their results.

Bad habits can sometimes pass you by and in many situations, you may not even realize that you’re doing them.

Add to the fact that bad habits are quite hard to break and you could have a real problem on your hands.

Let’s take a closer look at a few bad diet habits that very likely could be causing you some unwanted weight gain.

1. Believing Everything You Read

The first bad habit that you must refrain from doing is believing absolutely everything that you read.

If you do this, you’re going to get very overwhelmed, very quickly.

There is so much information – most of it conflicting information on what you should and shouldn’t be doing to lose weight.

It’s important that you only listen to credible sources and if you’ve found one credible source that you trust, listen to them only. While this doesn’t mean you need to completely tune out any other information, be careful when you hear it.

Remember that there are a number of ways to diet to lose fat, so one method is not necessarily superior than another.

But if you’re constantly jumping from one method to the next, then this will cause problems as it is.

2. Always Opting For Low Fat Foods

The second bad habit you must break if you’re currently doing it is always opting for low fat, highly processed foods instead of fresh unprocessed food.

Low fat (processed) foods, while they may seem healthy, are sometimes not.

If you’re choosing foods that are naturally fat free, then they will be fine to consume since nothing has gone in to replace the fat that was removed.

But if you’re eating commercially prepared fat free foods that have higher fat counterparts, tread lightly. Often added sugar will be present to help enhance the taste now that fat is missing or else there will be other artificial sweeteners added instead.

And be sure to be choosing something that doesn’t come from a box or can once in awhile.

3. Putting Price over Health

Finally, the last thing that you need to concern yourself with is if you ever put price over your health.

Do you often indulge in all the free foods given out in restaurants or as samples at stores?

If the bread basket arrives and you attack since you don’t have to pay for the food, this is seriously going to do your waistline harm.

Likewise, if you’re making sure to clean your plate after each and every meal you consume just so food doesn’t go to waste, that too will cause you to eat more calories than you likely need.

Instead, always listen to your body. Only eat what it needs, regardless of cost.

So there you have three bad health habits that you must stop immediately if you want to see success with your weight loss goals. Have a look and see if any of these are influencing you.

 

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Success Story: Joan

Another success! Congratulations to 63 year old Joan.

In 98 days she has lost 18.4 pounds, 4.1% body fat and 14.5 inches.  Only 10 more pounds to go to reach her goal weight of 130 pounds.

I train and give her nutrition advice via my online services with one in-person meeting a month. Joan exercises daily and enjoys jogging, swimming, biking, hiking and cycling. She does my weight training program and cardio in the gym twice a week. She averages a 550 daily caloric expenditure.

She logs her food on My Fitness Pal every day so we can make improvements to her diet.  This week she is on a mission to increase the fiber in her diet.  Yesterday for instance she had Flax Plus cereal, nonfat milk, banana, blueberries and pineapple. A Jamba Juice smoothie, fish, bulgur, yellow squash, red potatoes, chicken, carrots and a small piece of dark chocolate.  Lots of fiber! And all for under 1200 calories.

Although Joan is 63, her “real-age” is probably 25. She moves like she is a healthy 25 year old. I predict her life will be long, healthy and active. (An analysis of 33 studies shows that higher fitness levels are tied to lower risk of dying from all causes of death.

UPDATE 5/31/13 Joan Reached Her Goal

Joan’s Fitness Progress

Date 9-27-12 1-3-12 3-11-13 5-23-13 CHANGE
Height 5’3
Weight 159 140.6 134.0 130 29#
Age
Neck 13 12.25 12.25 12.25 – .75
Arm 13 12 11.25 10.75 -2.25
Forearm 9.5 9.25 9.75 9.25 -.25
Wrist 6 Na
Chest na Rib cage 35
Waist 36 32.75 30.5 31 – 5
Abdomen 36.5 34 31.25 30.75 – 5.75
Hips 41 37.5 37 36.5 – 4.5
Thigh 25.25 23 22.5 22 – 3.25
Calf 15 14.5 14.25 14 – 1
Cardio Fitness 32.9 VO2 37.4 VO2 Improved 8.7% and fitness level is   considered superior
Body Fat 39.7% 35.6% 33.9% 32.9% Decreased 6.8%
Pushups 36 41

In 8 months: 

Lost 30# of body weight

Decreased 6.8% body fat

Lost 22.75 inches

Improved her cardiovascular fitness to what is considered excellent for a woman aged 30-39 years old.

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The Hottest Interval Training Program of the Year: The “10-20-30” Interval Formula

For several years, the catchphrases in fitness have been “high-intensity interval training” (HIIT) and “less is more”.

There are many “formulas” for interval training and a precise “10-20-30” or formula was discovered by the University of Copenhagen in a published a study (Gunnarsson and Bangsbo, 2012).   The researchers wanted to create a fast, easy and effective workout that exercisers would be motivated by despite their fitness level.

The regimen improved study participants run times despite cutting their workout time in half. And it reduced their blood pressure and cholesterol levels.

The study experimented with 30 second intervals and deemed them demanding so experimented with shorter intervals and found that the shorter 10 second sprint interval worked well.

This workout can be completed in 20-30 minutes. The speed represents a relative speed and not a specific speed so it is flexible enough for all fitness levels.

10-20-30 Sample Workout

Warm up for 10 minutes.

(The 10-20-30 makes more sense to me if you rename it 30-20-10).

For one minute run slowly for 30 seconds, then normally for 20 seconds then at a sprint speed for 10 seconds. Repeat 4 more minutes for a total of 5 minutes. Then walk slowly to rest for two minutes. Do for a total of 20-30 minutes.

If you aren’t used to working at this intensity start slowly.

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