{"id":2606,"date":"2014-09-23T18:13:20","date_gmt":"2014-09-24T01:13:20","guid":{"rendered":"https:\/\/www.bornfitness.com\/?p=2606"},"modified":"2021-04-16T08:14:59","modified_gmt":"2021-04-16T15:14:59","slug":"dieting-mistakes","status":"publish","type":"post","link":"https:\/\/www.bornfitness.com\/dieting-mistakes\/","title":{"rendered":"Dieting Mistakes"},"content":{"rendered":"

Sometimes I’m frustrated when people become angry about the word “diet.” As I’ve said many times before, if you eat you have a diet. It’s that simple. <\/em><\/p>\n

But I understand that when people think about diets they imagine restrictions, hunger, and lack of results. In that scenario the word diet sucks, just as much as reading 800 articles on “weight loss tips,” “how to lose weight,” or “the best way to lose weight.” <\/em><\/p>\n

And yet, you still need to eat and find a way that leaves you feeling good, satisfied, energized, and healthy. Instead of suggesting another fad diet, I asked Sohee Lee, author of Reverse Dieting<\/a>, to tackle the dieting mistakes that give nutrition plans\u00a0a bad rep in the first place. Avoid these common errors, and odds are you won’t have any more issues with the D-word or your fat loss progress. -AB<\/em><\/p>\n

The goal is to continue to lose fat while making this journey as easy as possible<\/p><\/blockquote>\n

Why You Can’t Lose Weight: Where It All Begins<\/h2>\n

The truth is, dieting is easy \u2013 relatively speaking, anyway. At some point, if you starve yourself enough and exercise yourself into the ground, you will<\/em> lose weight. That much is obvious. The problem is keeping that weight off. And not hating the process. And doing so in a healthy way.<\/p>\n

Because if you didn’t notice, the suggestion of starvation and brutal exercise is about as pleasurable as it sounds. Which is why this stat should not surprise you at all: when it comes to quick fix body transformations, up to two-thirds of the weight lost is regained within the first year, and essentially all<\/em> the weight regained within five.<\/p>\n

The typical dieting approach is all wrong. It’s not diets, per se, but how they are followed. And what’s currently believed. Not only do we misunderstand healthy weight (look no farther than the BMI to understand a metric that is wrong as often as it’s right with active people), we don’t understand the healthy process of weight loss.<\/p>\n

In your “get into beach season shape now” <\/em>mentality you\u00a0completely overlook the fact that drastic measures typically don\u2019t yield sustainable results. Yet you’ll oftentimes\u00a0reason that you’ll simply \u201cdeal with it later\u201d or better yet, convince yourself that you are the sole exception to this trend.<\/p>\n

It\u2019s time to face reality. Because it simply doesn\u2019t work that way. Below are the most common dieting myths that may help you drop a few pounds, but ultimately be the reason why you gain them all back.<\/p>\n

Diet Mistake #1: The harder it feels, the better it\u2019s working<\/h2>\n

If you woke up one day and decided you wanted to lose your gut, what would do you do? You might start by throwing out every single remotely delicious food that you have in your kitchen. Your grocery cart all of a sudden transforms from frozen lunches, chips, and candy to chicken, egg whites, and asparagus \u2013 never mind the fact that you despise<\/em> asparagus, but clearly you\u2019re on a mission here.<\/p>\n

You feel strong for the first few days as you ride on the wave of your surge of motivation. You\u2019re invincible, you tell yourself. But then the hunger. And then the cravings. They hit you like a ten-ton truck.<\/p>\n

And you sit there and you smile to yourself because you think that the struggle must<\/em> mean that your fat is melting away as you writhe in pain. After all, this is what it takes to be lean, right? Isn\u2019t this what it means to be hardcore?<\/p>\n

The truth:<\/strong> Many people assume that diets must necessarily feel hard in order to be successful, but that\u2019s not the case at all. The goal is to continue to lose fat while making this journey as easy<\/em> as possible. This means eating as much food as you can (both calorically and variety-wise) and doing as little exercise in the gym as you can get away with while still seeing progress.<\/p>\n

Don\u2019t swear off your favorite treats for the rest of your life because I can guarantee you that it\u2019ll come back later to bite you. And it\u2019s not going to feel good.<\/p>\n

Don\u2019t slash your calories in half because there\u2019s going to come a point when your progress is going to stall. You\u2019ll then be forced to drop your calories further, and you\u2019re really not going to have much wiggle room.<\/p>\n

I understand this sounds backwards. This probably goes against everything you\u2019ve been told. We exist in an incredibly black-and-white society in which we either go balls to the wall or we do absolutely nothing at all. We live sedentary lives for many years while not giving a second thought to the food we eat, and then we abruptly try to go from zero to sixty overnight \u2013 and we are somehow surprised when we eventually crash and burn.<\/p>\n

This approach obviously hasn\u2019t been working for us \u2013 just take a look at the nation\u2019s obesity rate. You have to wonder: if the all-or-nothing mindset really were so successful, then we wouldn\u2019t be struggling so much in our fat loss efforts, would we?<\/p>\n

Diet Mistake #2: The faster, the better<\/h2>\n

Along the same lines, we seem to expect quick, immediate results. I guess in a way, we can\u2019t really help it; this is the world that we live in today. Everything is fast \u2013 with some even balking that fast food is no longer speedy enough \u2013 and overnight delivery has now become the norm (hello, Amazon Prime!).<\/p>\n

If we want something, it\u2019s just a click away and it\u2019s all yours. So of course it would make sense, then, that we have the same expectations when it comes to fat loss. For many of you, no amount of progress will probably feel fast enough.<\/p>\n

Down two pounds in a week? Bah, obviously something isn\u2019t working.<\/p>\n

Five pounds? That\u2019s more like it \u2013 but still, you should have dropped more by now.<\/p>\n

Eight? Not bad, but again, why not ten?<\/p>\n

The truth:<\/strong> I\u2019m really sorry that mainstream media has completely skewed your expectations of fat loss. I promise you that the methods individuals on weight loss shows utilize to achieve those rapid results are nothing short of harrowing.<\/p>\n

Barring any health complications, most individuals can expect to drop at a clip of 1 to 2 pounds per week. Leaner folks should expect a slower rate of 0.5 to 1 pound per week since they have less fat to lose, while clinically obese individuals may be okay dropping weight at a slightly faster rate. This is pretty much the norm. Anything faster than that typically is indicative of a loss of muscle mass as well, which is not what we want.<\/p>\n

Not only that, but rapid weight loss is typically indicative of extreme measures. And the more extreme the methods employed, the higher the chances of piling the weight back on.<\/p>\n

\"It<\/a>
It still has the word diet, but it’s everything you’ve ever want from an eating plan.<\/figcaption><\/figure>\n

Diet Mistake #3: Placing your faith in diet\u00a0super foods<\/h2>\n

I hear there\u2019s a new super food out on the market and it\u2019s flying off the shelves. This is supposed to be the next big thing – the miracle that can burn your fat effortlessly, negate all the calories you\u2019ve consumed, and deliver you results without an ounce of effort on your part. All you have to do is fork over your money and you\u2019ll achieve the body of your dreams.<\/p>\n

According to the product, you don\u2019t have to change a thing about your current lifestyle. All you do is sprinkle this powder in your morning coffee and you\u2019ll be good to go. No fuss, no mess. Too easy.<\/p>\n

The truth:<\/strong> There is. no. super food.<\/p>\n

There is. no. magical potion.<\/p>\n

If that really were the case, we\u2019d all be walking around ripped to shreds by now, don\u2019t you think? I hate to break it to you, but you\u2019re going to have to commit to changing your eating and exercise behaviors if you want to see the results that you\u2019re after. No amount of wishing and hoping is going to work for you unless you get off the couch and take action.<\/p>\n

That steady diet of junk food you\u2019ve been subsisting on for the past few years? That needs to be replaced. And no, the 20-yard walk from the parking lot to your office building doesn\u2019t count as your workout for the day. You want to drop some fat? Eat more protein and especially more minimally processed foods. Get in your daily veggies. Maybe stop drinking all that soda. You want to step it up a notch? Start hitting the gym for weight training sessions. Learn the heavy compound movements and hit \u2018em hard. Strive to get progressively stronger and treat your workouts like a true commitment.<\/p>\n

Listen, losing fat is a pretty simple process when you get down to it. But you have to be willing to put in the work. Don\u2019t complain about the results you didn\u2019t get with the work you didn\u2019t do. And don’t expect all of the super foods in the world to be all you need to change how you look.<\/p>\n

Remember, eating healthy is not the same as eating for fat loss<\/a>. You can overdo anything, especially foods that are loaded with calories. (Even if they are “nutritious” calories.)<\/p>\n

Diet Mistake #4: Everything you\u2019re doing \u00a0is only temporary<\/h2>\n

Okay, so you\u2019ve been on this dieting thing for a good three months now and you\u2019ve dropped inches all over. You have a whole new wardrobe to accommodate your newer, leaner self and you\u2019re feeling on top of the world.<\/p>\n

You\u2019ve made some pretty drastic changes to your lifestyle within that timeframe. You stopped eating out every day of the week, and you now cook most of your meals. You no longer drown everything in butter, and you\u2019ve doubled your protein intake.<\/p>\n

In the gym, you\u2019re now a regular. What first started out as two full-body strength training sessions has evolved into a six day body part split, plus six days of steady-state cardio. Frappuccino? No thanks. You\u2019ve got your protein shake handy.<\/p>\n

You finally hit your goal \u2013 you\u2019re pleased with what you see in the mirror and you\u2019re holding steady at the lowest body fat percentage you can recall \u2013 so now it\u2019s time to really relax. You kick your feet up and toss your tub of whey in the trash. You cancel your gym membership and then make a beeline for Panda Express because you totally deserve it. Now that you\u2019re lean, you can finally go back to the way you lived before.<\/p>\n

The truth:<\/strong> If you want to maintain the results you\u2019ve worked so hard for, you absolutely cannot<\/em> go regress to your former lifestyle.<\/p>\n

This is the reality that may be difficult to accept: the lifestyle changes you make have to be permanent. But permanent doesn’t mean brutal, awful, and unbearable.<\/p>\n

It’s why the steps you take to get to the body you want should be steps you can\u00a0follow to keep the body you want<\/em>.<\/p>\n

This is why it\u2019s important to commit to just a small, bite-size behavior changes at a time. You want to be able to maintain that new habit over the long-term, and to that end, it should feel doable. Killing yourself in the gym three hours a day? That\u2019s not doable, and it\u2019ll lead to burnout pretty quick. Cutting out your favorite foods for good? Also not sustainable.<\/p>\n

Every step of the way, you should be asking yourself: Can I see myself keeping this up a year from now? If the answer is yes, then you\u2019re on the right track. If not, perhaps you should re-assess what you\u2019re doing.<\/p>\n

Maybe you\u2019re feeling a lost, however, because you\u2019re happy with the way that you look, but you\u2019re rather fatigued from being in a caloric deficit for so long.<\/p>\n

Maybe you\u2019re considering taking a break from the diet so you can focus on building some muscle and eat more food. Maybe you\u2019re tired of working so hard to drop that spare tire, only to have the scale skyrocket over and over again as soon as your diet is over.<\/p>\n

If this is the case, then I invite you to consider switching gears to reverse dieting<\/a> for the time being. By slowly increasing your food intake in controlled quantities, you\u2019ll not only minimize fat gain with the caloric surplus, but you\u2019ll build some muscle and bring your metabolism back up to speed.<\/p>\n

You\u2019ll replace your dieting fatigue with high energy. Your smaller portions will be swapped for generous serving sizes. You\u2019ll trade your ho-hum gym sessions for PR after PR.<\/p>\n

Your weight doesn\u2019t have to fluctuate from one extreme to the other anymore. That\u2019s a thing of the past \u2013 because now you the mistakes and have the ultimate solution to fix your yo-yoing ways.<\/p>\n

Struggling with Your Diet?<\/h2>\n

Don’t guess what’s best for your body. Have a plan created that’s catered to your life and schedule.\u00a0To learn more and have your personalized\u00a0program created risk-free, click here<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

Reverse dieting is the anti-starvation approach that avoids fad dieting techniques and creates a progressive approach to fat loss. If you want to know how to lose weight more effectively, avoid these 4 common dieting mistakes. <\/p>\n","protected":false},"author":4,"featured_media":3686,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[58],"tags":[697,299,301,720,302,191,298,300,698],"class_list":["post-2606","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","tag-best-way-to-lose-weight","tag-dieting-mistakes","tag-fad-diets","tag-fat-loss","tag-fat-loss-workouts","tag-how-to-lose-weight","tag-reverse-dieting","tag-super-foods","tag-weight-loss-tips","bf-level-beginner"],"yoast_head":"\nDieting Mistakes<\/title>\n<meta name=\"description\" content=\"Reverse dieting is the anti-starvation approach that will help avoid dieting mistakes. 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