The Most Common Diet and Weight Loss Mistakes

Weight loss is simple, in theory. To lose excess fat all you need to do is burn more calories than you take in, right? If that were all to it, then most people would be lean, mean fat burning machines.

Unfortunately, that isn’t the case. There are many other factors that come into play when you attempt to drop excess weight such as how active are you, are your hormones working properly, do you have any ailments that could make weight loss harder than usual, are you on any medications that may inhibit weight loss , plus a whole host of other things that can affect how your body metabolizes energy during your weight loss attempts. I know a lot of people who exercise for fat loss at home, pulling out their fitness DVDs every day, breaking that sweat, eating like a bird and still not happy with what they see in the mirror or on the scale. Along with exercising for fat loss, you must eat for fat loss as well. You can not out exercise an unhealthy diet.

The following are 5 of the most common diet and weight loss mistakes:
The 1st weight loss mistakes:  Skipping breakfast

Eating less instead of more. The most common weight loss mistakes, everybody believes the best way to burn more calories than they take in is to not eat. Choosing to have a low-calorie cup of coffee for breakfast, a dry boring salad for lunch and dinner is something like a plain baked potato and 2 ounces of a dry chicken breast.

You’ve heard it before and you are about to hear it again; breakfast is the most important meal of the day. Breakfast is the meal that helps to jump start your metabolism after your nightly fast. The quality of your morning meal is vital as coffee and donuts might provide you with a bit of energy to start your day, but it won’t last and more importantly, studies have shown that starting the day with fatty sugar rich foods may have you craving more of the same for the rest of the day!

To keep your metabolism running at peak efficiency enjoy a breakfast of lean protein, healthy carbohydrates, fruits and or vegetables and a healthy source of calcium.


  • Veggie omelet with fresh baby spinach, onion, and tomatoes.
  • Oatmeal with fruit and nuts.
  • Whole grain waffles, with an egg white veggie scramble.

People often complain that breakfast makes them hungry because 2-4 hours after breakfast they begin to experience hunger pangs. This is your body working properly. You are supposed to get hunger every few hours! Have nutrient dense healthy snacks and a healthy lunch on hand and eat when you are hungry.

The 2nd weight loss mistakes: Lack Of Consistency

Many people will follow their nutrition plans for a few days, and they will be so proud of themselves that they decide to reward themselves with a cheat meal: this a diet disaster in the makings. Splurge meals are fine, but not during the early stages of your diet.

You must make your healthy nutrition plan a habit before you begin enjoying unhealthy treats otherwise it becomes too easy to fall back into your old poor nutritional habits.

Ideally, your healthy habits should be so ingrained in your mind that your splurge meal actually disappoints, once you decide to have it. Trust me, after months of healthy fruits, vegetables, grains, seeds, lean meats and dairy products; sitting down to a fat-laden grease fest might not be as delicious as it once was.

The 3rd weight loss mistakes: Purchasing so called Diet foods

Focusing on foods labeled as diet, low-fat or lite will often lead to highly processed, nutrient lacking garbage masked to look like food.

When you go shopping purchase real food! You also need to learn to read labels because there are a lot of crafty manipulation going on when it comes to labeling.

While fresh fruits and vegetables are ideal, frozen is fine if you happen to find that your fresh produce is not getting consumed before it begins to spoil.

It is almost impossible to remove all processed foods from your diet. Unless you are the type that loves to be in the kitchen some of the foods you purchase will indeed be processed. Therefore, you must educate yourself on what you want to feed your family and what you don’t.

Do you really want to pay $4 for a loaf of whole wheat bread just to find that the bread is made with white flour and caramel coloring?

The 4th weight loss mistakes: Not believing that you can lose weight

Mindset is everything. Most of us will start a diet with a dogged determination that this time we are going to lose the weight once and for all. Then a few days into the diet, the cravings start to hit, we don’t feel like doing our workouts and suddenly the old self-doubts are knocking at our doors louder than ever.

This is actually quite natural, but you have to be prepared for this and push through the self-doubts and the what ifs. The best thing for me when I begin to get hit with old self-doubts is to jump up and take a short walk outside. Getting into the fresh air energizes me and clears my mind of all those silly jumbled doubts.

Find a healthy activity you enjoy to turn to when your motivation and confidence begin to waver. For some it might be calling a friend, speaking to your spouse, painting, a warm cup of tea or pushing through a workout you didn’t feel like doing.

These activities provide a distraction from your negative thoughts giving your brain a chance to reboot and remind you of how far you have come and why you have made the decision to lose weight.

The 5th weight loss mistakes: Eating The Same Salad W/Every Meal

The variety is endless so it always surprises me when I hear people complain about how boring they are once you remove the croutons, cheese, and fatty dressings. If your regular salad consists of iceberg lettuce, red tomato, and cucumber end; then yes your salad is b-o-r-i-n-g! 

Now if you don’t like vegetables let me ask you something; are you talking about cooked vegetables? I used to think I hated vegetables too until I started adding variety to my salads. I started making what I call kitchen sink salads filled with an array of vegetables, spices, and herbs. All I can say is WOW! What a difference it makes to eat my veggies raw and crunchy versus cooked and slimy. I used to run from cabbage; just the smell of it cooking would make me lose my appetite. However, raw shredded cabbage is the mainstay of my salads. Just to give you an idea, here is what goes in my salads:

  • Romain Lettuce
  • Butter Lettuce
  • Baby Spinach
  • Cabbage
  • Red Tomatoes
  • Orange Tomatoes
  • Cucumbers
  • Red Onion
  • Mushrooms
  • Raw broccoli
  • Green Onion
  • Bean Sprouts
  • Celery
  • Carrots

Nothing boring about this salad! I rarely use dressing because the red onion gives the salad more than enough flavor, but if you must have dressing try olive oil and balsamic vinaigrette.

Rose Maria

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