Dieting Mistakes to Avoid Jim O’Neill

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Many people set out to lose weight with good intentions of sticking it out until they reach their goals. In fact, they intend to lose those unwanted extra pounds for good without ever seeing them again. So then, why is it that so many people lose weight only to gain it all back again? And why is it that so many people get frustrated and quit trying before they even lose any weight?
Of course dieting to lose weight takes some planning and some will power to stay with it, but a big part of the reason why so many people seem to be on a perpetual diet but never seem to lose weight often has less to do with their will to want to do it, and more to do with falling victim to some common mistakes dieters regularly make. Let’s look at some of these mistakes and some solutions to them.
One big mistake that dieters make is assuming that certain foods can be eaten in high quantities such as fat-free foods. It needs to be understood that just because a food is fat-free doesn’t mean it is calorie free. When you consume more calories than you use, you will gain, not lose, weight.
Many people who tried one of the many low-carb diets out there thought that they could eat as much as they wanted as long as the food they ate had low or no carbs. This way of thinking is wrong. It is still a matter of controlling the size of your portions that makes the difference. Keeping track of your overall calorie intake each day is imperative to a proper weight loss plan.
Another mistake that is made by dieters is expecting too much too soon. When you come to the conclusion that you want to lose 30 pounds, this is a realistic goal. When you decide that you want to lose those 30 pounds in one month, this is not a realistic goal. Maybe your 25th high school reunion is coming up and you want to be able to fit into that dress or suit you wore 25 years ago.
This is only possible if you take the time to allow yourself to properly attain that goal. Weight loss is best done at 1-2 pounds a week, not at 1-2 pounds a day, so set a small goal of say losing 5-7 pounds in a month, then set another similar goal and so on, until you reach your ultimate goal.
Not eating enough is yet another common mistake dieters make. The fact is, if you eat too little calories, your metabolism will slow down and you will go into what is known as “starvation mode”. This promotes major fat conservation for survival purposes and any weight loss will therefore come from the breakdown of muscle tissue, not fat! For the average adult female, it is not recommended to consume below 1000 calories and the average adult male should not consume below 1200 calories unless under the direction of their doctor.
One of the biggest mistakes dieters make by far is not planning for how to keep their weight down once they lose it. Often, people make the mistake of going on a “miracle” diet that promises super weight loss and although these types of diets are very dangerous and I absolutely do not recommend them, some people actually do lose weight on them. The problem is, these types of diets are designed to end at some point (which is a good thing since you would probably make it into the obituaries with a prolonged stay on these diets). That means that you would likely resume your old habits when it’s over thus accounting for the returning of all the weight you lost on the diet.
Of course getting some exercise is a key part in successful weight loss as well, but putting together a well thought out eating plan designed to stay with you for the rest of your life is the real key to taking that extra weight off and keeping it off for good. Be careful not to get caught making the mistakes mentioned here and you will have a much better chance at weight loss success.
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Dieting and Exercising – Results all the time!

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To be successful in keeping to an exercise program, you going to have to define results.

body building

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To be successful in keeping to an exercise program, you going to have to define results. Results for most mean weight on a scale, a dress size, the number of pounds on a bench press, and your waist size. I challenge you to think in abstracts. Results, all the time? Yes! It just may not come in the form you are looking for on the surface. You can break the type of results into three categories: emotional, internal and external. read more

Dieting – Lose Weight Healthy

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Do you want to lose weight? Do you want to lose weight healthy? Losing weight properly will build muscle mass as well as increasing your energy level.

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Many of us are constantly in a battle to lose weight, and a lot of us want to discover a diet where we can lose weight and lose weight fast. Not looking at how to lose weight healthy. Dieting is a very hard thing to do. First you must commit yourself to modify the diet or current way you eat, which if not an easy task. Statistics on dieting are not good, so how can we find a diet that is easy and will lose weight and lose weight healthy. read more

Dieters Need More Calcium Marilyn Pokorney

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Women on diets need more calcium than normal to avoid bone loss, say Rutgers University researchers.
Studies showed a weight loss diet of 1.5 pounds a week for 6 weeks cuts absorption of calcium. In 57 postmenopausal dieters it was discovered that those women who took 1,800 mg of calcium a day absorbed 78 percent more calcium than those who took only 1,000 mg a day. To prevent bone loss, women dieting after menopause should get 1,700 mg of calcium a day, the experts say.
For people on low-fat, high fiber diets calcium requirements are also higher. Studies show that 19 percent less calcium is absorbed. It is theorized that the healthier diet moves food faster through the gastrointestinal tract.
While it is common knowledge that calcium is necessary for bone-growth research shows that calcium also fights fat absorption. Studies reveal that calcium blocks fat storage in fat cells. A minimum of 1,000 mg. of calcium daily improves total cholesterol and good HDL, but lowers bad LDL.
Despite the publicity of the importance of calcium for healthy bones research shows that consumption has gone down over the past 30 years.
Experts recommend 1,000 mg of calcium and 400 IU of vitamin D daily for people under 50, and 1,500 mg of calcium and 800 IU of vitamin D for those over 50. The safe upper limit for calcium intake has been set at 2,500 mg a day. Experts think going above that on a daily basis may invite kidney stone formation.
Once started, never stop taking calcium/vitamin D supplements daily. USDA researchers found that after a 3- year study over one-third of participants stopped taking the supplements. Within one year women lost all bone-density gains and men lost their gains in two years.
For those who are lactose intolerant calcium and vitamin D supplementation is even more important because it will be difficult to get the daily requirement through diet alone.
For those allergic to cow’s milk. Drink enough soy milk to give you 500 mg of calcium per glass as compared to 300 mg in cows milk. Studies at Creighton University in Omaha, NE, showed that 25 percent less calcium is absorbed from soy milk as cows milk.
For more information on calcium and coral calcium: read more

Dieters: What Gift Will You Give Yourself? Janice Elizabeth Small

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What kind of December will you give yourself this year?
You choose!
You can drop all pretense of trying to lose weight and let yourself go for the whole month, making the most of every opportunity to wolf down more calories. Or you can carry on eating when you’re hungry, stopping when you’re full, making the best of the food choices available to you – even at parties. And you can eat extra healthily on the days when there’s really nothing special happening.
You can give up exercise for the month and slump down on the sofa every night watching your waistline expand. Or you can keep active (even if you don’t have time for your usual routine) by putting lots of energy into your preparations, keeping moving as you go about your day and fitting in 10 minutes of exercise (a walk, a stair climb, a few stretches) here and there.
You can get completely frazzled leaving everything until the last minute and set yourself up for a huge amount of stress and comfort eating. Or you can spend just a few minutes each day on preparations and cut out last minute panics.
You can make yourself sad and depressed by comparing your family party with the ones portrayed in the media or you can just decide to enjoy it, knowing that the media parties are the figment of the producer’s and the designer’s imagination (and the pictures were shot in August in a studio).
You can spend all your energy and time finding great gifts for everyone else and set yourself up for disappointment by just hoping something nice comes your way. Or you can make sure that you have something you really want this year, by dropping hints, asking directly (some people would love to know – it takes the pressure off!) or even just buying whatever it is you want and wrapping up the perfect gift just for yourself.
So you choose what kind of December to have. You can come out of it frazzled, overweight and disappointed or happy that you’ve enjoyed the break and haven’t done too much damage to your waistline.
Which will it be this year?
Choose wisely, give yourself the gift of a great December and have a fantastic time. read more

Dieters: How to Avoid Loose Skin Problems Janice Elizabeth Small

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We lose weight to look great and feel good about our bodies. And yet even when we lose a lot of weight and look great in our clothes we can still feel unhappy at how our bodies look undressed.
The problem?
Unwanted loose sagging skin left as a reminder of our former shape. Here are the 5 keys to prevent loose sagging skin when you undergo a weight loss program.
1. Lose weight slowly
Skin has remarkable powers of elasticity and yet it does not snap back instantly into shape if you lose a lot of weight quickly – anyone who has ever had a baby will tell you that one for free!
The more gradually you lose weight the easier it is for your skin to keep pace with your new shape. You certainly didn’t put on all those pounds overnight – your skin had time to adapt so don’t try to get rid of them all at once either if you want your skin to stay looking good.
Change your habits gradually so that you lose your weight bit by bit and you’re far less likely to have problems than someone going on a crash diet and congratulating themselves on losing 100lbs in 6 months.
2. Eat nutrient rich foods
If your meals and snacks consist of junk food (even if you eat it in smaller quantities than before) then you’re unlikely to nourish your skin properly and build up its strength.
Choose foods which are high in vitamins and minerals and low in sugar, saturated fat and additives. Include foods high in essential fatty acids such as avocados, olives, oily fish, nuts and seeds and oils made from these and also ensure that you have an adequate supply of lean protein.
3. Preserve your muscle tone
When you lose weight you may find that the skin becomes loose because you have lost some of the underlying muscle which supports it. If you lose more than a pound or two of weight a week then it is very likely you’re losing muscle tissue as well as fat and without specific intense exercises to replace that muscle your skin will sag.
In any case, no matter how fast you lose weight (and even just to prevent age-related sagging) it is always helpful to do some toning exercises for all parts of your body including your face to keep skin firm if you care about looking good.
4. Keep skin hydrated
Drink plenty of water to keep skin healthy. If you drink wall to wall fizzy drinks, coffee and tea skin suffers because these drinks cause you to be more dehydrated than ever. And diet drinks full of additives do not help your skin no matter how few calories they contain. Only water and pure herbal teas will do the trick.
You can add lemon or orange slices to your water and you can have it at any temperature you like but drink enough – about 2 litres a day. That’s about 8 glasses. If it helps try the rubber band trick and put 8 bands on your wrist or around a pot or bottle on your desk and remove one each drink of water you have.
5. Lose weight sooner rather than later
Don’t keep putting off your weight loss program. The older you are and the longer you have been overweight the less elastic and resilient your skin becomes and the more you need to stick stringently to the other guidelines here to prevent skin becoming too loose.
Also don’t get too complacent about being able to eat all you want and then lose weight later before you get hugely overweight The constant yo-yo dieting stretching and then loosening the skin will harm your skin’s elasticity too.
Copyright 2005, Janice Elizabeth Small
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Dieters : When You Feel Like Quitting Janice Elizabeth Small

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As the saying goes “Quitters never win and winners never quit!” but sometimes it’s hard to keep going when you can’t see the light at the end of the tunnel and you know there’s a long road ahead.
If you’re wavering in your latest weight loss goal, ask yourself these questions before you throw in the towel. If you are able to step back and understand what is going on, it will help you to adapt your approach a little, and then get back on track with renewed enthusiasm.
So ask yourself:-
– Why do I want to lose weight? What will achieving my aims give me?
– How will I feel if I quit?
– Am I always quitting before I reach my goal? Why?
– How will I feel if I succeed?
– What is making this so hard?
– What have I been doing (or not doing) to make this more difficult or less successful?
– What’s working ok?
– What do I need to change?
– What do I need to learn?
– What strategies could I use to get back on track?
– How can I adapt this to make it work for me?
– How could I get more support?
– What will help me keep going?
– What will I achieve by quitting?
– What would I do then?
The fact is you can achieve anything you want if you keep going. So if you want to lose weight, just don’t quit – adapt whatever you’re doing, try a new plan, just don’t quit and you’ll get there. You can do this! You really can! read more

Dieters : When Moderation Doesn’t Work Janice Elizabeth Small

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If there’s one habit which will make you lose weight more than any other it’s reducing the amount you eat by eating only when you are hungry and stopping when you are satisfied rather than stuffed.
You can usually lose weight with this habit no matter what type of foods you eat – because we are generally eating far too much of everything these days.
The temptation to eat too much is everywhere. Standard portion sizes have grown out of all proportion to our needs so that the mini muffins of today were the standard size of a few years ago. A “tall” coffee is the smallest size you can get. Snack foods come in multi-packs and jumbo bars. We get mounds of food served up to us in restaurants and we are generally serving bigger portions at home too. You simply get used to indulging in an amount of food you can do without.
Most people can pick up on the portion size idea and reduce their normal intake when they want to lose weight. They relish being able to eat the foods they like, even if they are not eating so much of it. They use a bowl, take a handful of tortilla chips out of the bag and put the rest away. They leave half a muffin on the plate (better in the trash than on their hips) and they reduce the pile of food on their plate. They order less in restaurants and leave what they don’t need without a qualm.
This is great to avoid a feeling of deprivation that dieting so often brings about. Reduce portion sizes by just a third and you drop 500 calories or more from your daily intake losing about a pound of fat (3500 calories worth) a week without making any other changes. Although this is not the best way to eat healthily – for that you’d be better switching foods to include more nutrient-rich items, it does bring results without having to change too much at once.
While this is all very well for many people, there are some who struggle with this whole way of losing weight. That’s the group who crave a particular item or food group.
In this group, eating just small amount of the food they crave leads to eating a packetful no matter how much they want to eat in moderation. It may be the case with chocolate or other high-sugar foods and sometimes with salty snack type foods.
In this case it’s better to stay away from the food entirely for a short time while you learn to control portion sizes using other foods. Then, when you have a sense that you can control how much you eat with other foods, you’re losing weight and feeling good, reintroduce a small portion of the food you used to crave and see how you get on.
It can be a case of trial and error to get this right for your circumstances. We are all different and have different emotional and physical reactions to food. It takes longer for some than for others to be able to cope with a particular craving. Experiment with reintroducing the food after 3 or 4 weeks to start with – that’s generally enough to have seen good results from portion control with the rest of your meals and snacks. If it leads to eating too much then leave it for double that time before retrying. Some people have given up eating chocolate or ice cream forever because it’s almost like an addiction but this is unnecessary for most people once they get the moderation habit. read more

Dieters : There Are No Second Helpings In Life Janice Elizabeth Small

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It’s so easy to put your life on hold until you lose weight. It’s easy to say “I’ll do that once I’ve lost a few pounds” or “I couldn’t do that I’m too fat”.
But you only have one life – there are no second helpings. So you owe it to yourself to live your life in the present and to live it to the full.
Going for whatever you want now, rather than waiting until you are slim, can even help you lose weight.
How so?
1. It distracts you from eating
If you’re busy working to achieve something, it keeps your mind occupied with activities other than food.
Have you ever been engaged in an activity where you were so absorbed you forgot to eat? People who live their lives following their passions and going for their goals have a lot more of those moments. It’s called “being in the flow state” and in flow your thoughts are on anything but food!
You know how it is when you’re trying to lose weight – you feel hungry just because you’re thinking about food all the time – what you can and can’t eat, what you should and shouldn’t have eaten at your last mealtime. If you have other things to keep your mind occupied, things you’re 100% involved in, you’ll be able to stick to your weight loss program more easily.
2. It prevents self-sabotage
If you’re just a tiny bit scared that you’re not cut out to achieve what you want to achieve in life, you may be using your weight as a form of protection. And you’ll sabotage your weight loss efforts at every turn to keep those pounds so that you don’t put yourself in the position of trying and failing. Your weight is an excuse to keep yourself within your comfort zone. It helps you justify sticking with what you know and are used to.
If you recognise this in yourself, take just tiny steps towards your goal every day, tiny steps that don’t seem difficult at all. You’ll build your success little by little and gradually lose your fear and your weight.
Start going for your goals and what could be more satisfying? You’ll be losing weight and having a great time too. Life is not all about the number on the scales and your attempts to shift that dial don’t have to be all consuming.
You only have one life, so go for whatever it is you want!
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Dietary Loss Supplement Weight Controversy

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In the world of bodybuilding, the dietary loss supplement weight controversy is huge. If you are serious about bodybuilding, this is an issue that you cannot avoid – especially if you have body fat. So, what is the deal with the dietary loss supplement weight controversy?

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