Hey you guys!!!!  Just wanted to share a couple of things with you.  First, let me be clear there are probably hundreds if not thousands of dieting mistakes one could make.  Trust me, I know because I’ve made at least 100 of them over the years. Guess what… it doesn’t bother me in the least because I know now that I am capable of overcoming my mistakes AND you all get to benefit from them because I’m here to share and coach you through!!  Here are the 8 mistakes which, when able to correct them, made the most impact.

1.  POOR CHOICE OF WORDS  – You must must must must stop using the word diet.  It’s important to change your entire mindset.  When most of us think of the word “diet”, we think of something temporary –  a way to lose a couple of pounds before a wedding or high school reunion.  This is one of the main causes why people go through the vicious cycle of losing weight and then gaining the weight back.  You might know this as the yo-yo diet syndrome.  So, how do you fix this?  You begin to change your mindset – the way you think about food.  Replace “I am going on a diet”, with “I am going to start nourishing my body properly” or “In order for me to be healthy, to live longer and to live my best life, I need to be mindful of what I’m eating”.  You see, when we start to think of food in this manner, it gives us a sense of permanence.  It’s no longer a temporary diet, but rather a permanent change in lifestyle!

cycle of yo-yo dieting

2.  SKIPPING BREAKFAST – For many of us, skipping out on breakfast leads to unplanned snacking & eating larger portions at lunch.  There have been many studies done showing that breakfast eaters are more likely to maintain a healthy weight.  If you don’t want to eat a full breakfast in the morning, blend a drink of fruit and veggies, eat a piece of fruit, grab a piece of whole wheat toast…. but eat something!!

3.  LOSING TRACK OF SNACKS  – You have to be mindful of what you are eating in between your meals.  You have to take these snack calories into consideration when determining if you are overeating – everything counts!  When I was a little girl, my mother would always say “Pennies make dollars… so save your pennies!”  She was so right.  Well, just like pennies will eventually add up to a dollar, snack calories will add up to unwanted pounds!  If you have trouble remembering at the end of the day what you’ve eaten, use a written or electronic journal to keep track. How many of you have thought, I don’t know why I am not losing weight.  I am only eating 3 times per day and it’s all healthy stuff.”  It could be that your forgotten snacking is wreaking havoc on your weight loss efforts.

4.  SIPPING YOUR CALORIES – Let me just say this was the toughest for me to get through my thick skull !  I would count all of the food calories I was consuming, but conveniently leave off the bottle of wine, fruit juice, and the “smoothies” I would buy at the mall. The calories from beverages do count toward your daily calorie consumption. If you don’t pay attention this, it can turn into weight loss sabotage!  Now, you may be wondering if the nutrition coach still drinks wine?  Does the sun still rise in the east????  You’re darn right I do!!!  However, I am aware of the calories my favorite wines contain and I make the proper adjustments to the food I consume or to my exercise schedule (most of the time)  🙂

big wine glass 3

5.  LOADING UP ON “LOW-FAT” FOODS – This is a perfect example of why it is sooooo important to learn how to read nutrition labeling. Just because something says it’s “low-fat” doesn’t mean that it is low in calories or healthy.  Often times when fats are removed from foods, the manufacturer will replace it with sugar and salt so that it still has an appealing taste. Added sugars = added calories and too much salt can cause water retention and exacerbate issues for those suffering from high blood pressure.  

6.  DRINKING TOO LITTLE WATER – It’s important to drink water so that you stay properly hydrated.  When you are dehydrated, it can cause the following:  slow metabolism and  hunger signals sent to the brain.

7.  GOING THROUGH THAT DRIVE-THRU – I was so guilty of this!  I knew I had no business pulling my car into the drive-thru lane of the local McDonalds, Burger King, KFC or Taco Bell!!!  Lawd only knows!! But I would do it.  Lying to myself saying things like… “I’ll just get 3 wings and a buscuit”  or “I deserve this… I’ve been doing good all week!” Or my personal favorite “I won’t eat breakfast tomorrow”!  I don’t know what I was thinking!!  Like one of my favorite bloggers @Luvvie would say, ” MY COMMON SENSE MUST HAVE BEEN BUSY!!! ”  When you are trying to get back to healthy, the drive thru shouldn’t be your 1st, 2nd, 3rd, 4th or 5th option. I know many fast food restaurants now supply a “healthy” menu. However, if you don’t have the discipline to choose these options or if you can’t help but add the chocolate shake to the McDonald’s salad, STAY AWAY!!!

24 hamburgers and diet coke

8.  SETTING UNREALISTIC GOALS – I can remember trying to lose weight.  I was eating right and exercising.  I remember one week when I was getting my butt kicked 5 days a week in boot camp!  I remember very vividly getting on the scale after a week of all of this healthy living and the scale said that I had lost … wait for it…. 1 pound!!!!  I can’t even tell you what I then said because I’m trying to keep this blog family friendly.  Needless to say,  I think I made up some words that day.  Listen, my friends.  Please remember that getting healthy, fit, & losing weight is a journey – it is not going to happen overnight. But I promise you .. IT WILL HAPPEN!  You didn’t pack on those pounds in  a week or a month so don’t expect to lose it that quickly. 1-2 pounds of weight loss per week is what the experts say is the amount of weight you should be losing in order to sustain the weight loss over the long term. Having unrealistic goals can also frustrate you and have you ready to quit.  Celebrate your successes, learn from your mistakes and never give up!

losing 15 pounds

Holly A. Gray  Certified Fitness Nutrition Specialist Triathlete 2015 SwimBikeMom Ambassador Team Member

Holly A. Gray
Certified Fitness Nutrition Specialist
2015 SwimBikeMom Ambassador Team Member

If you are in need of a nutrition coach, please reach out to me.  I am here to help you attain your health and weight loss goals!!

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Sign up for a FREE webinar called “Nutrition For Dummies” .  In this webinar, I will be teaching some very helpful and practical topics to help you lose unwanted pounds, improve your health, and increase your energy! And the best part is you will be able to get all of this info & ask me questions from the comfort of  your own home.  If you would like to attend the “Nutrition for Dummies” webinar, CLICK HERE

Until next time,

BE WELL !!!!

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