Don’t Wreck Your Diet
To those of you out there who have started
your summer weight loss regimen (diet)—congratulations! But I feel I
must warn you that there will be major temptations around each and every
corner. You really have to arm yourself with determination and knowledge
to succeed in your goal. Whether it’s ten, twenty, thirty or more
pounds, be very aware of outside forces ready to derail you.
Let’s start with number one. A night out
with friends is great, but be aware of one pitfall that could unknowingly
befall you. Stopping at the local watering hole is great socially, but
drinking alcohol is not good for the diet. Wine and beer have lots of
calories, and some hard liquor even more. Don’t be egged on by friends
or family into “just a couple of drinks.”
Alcohol has empty calories—there are no
good uses for the caloric intake of alcohol. Stick to ice water with lemon
slices or even flavored waters or seltzers if the establishment has them.
Know the pitfalls of alcohol.
Another way of derailing your diet is by
eating at restaurants. Don’t be done in by temptation. Everything may
look good on the menu, but ask questions about the dish you order. Is it
fried? In what oil? Salted? Is it fresh? How big of a portion is it? How
healthy of a choice you make could make all the difference. If you order
Fettuccini Alfredo, expect lots of pasta and loads of cheese and cream. Is
it any wonder they call this dish a “heart attack on a plate”? Use
your head, not your stomach, when ordering dinner out.
Don’t “impulse buy” when doing your
weekly food shopping. Impulse buying snacks will do in your diet and all
your hard work. While shopping at the supermarket, get used to reading the
labels and checking calories on each product you buy. You’ll get a good
education reading the label for nutritional content. Pretty soon you’ll
be an expert on what is what—total fat (saturated and trans),
cholesterol, sodium, total carbohydrates (fiber and sugar), and protein.
It also lists the serving size, amount of servings, and the calories
contained in the product. But by all means check out the ingredients. Many
ingredients are unpronounceable and you need a degree in chemistry to know
what they are.
Never shop hungry! You will buy much more,
pay more, and usually wind up with items you know you shouldn’t have
bought. Eat something before going to the market, have a shopping list,
and don’t stray from the list.
Never skip a meal, that’s the wrong thing
to do. You will slow down the body’s metabolism and more than likely
overeat at the next meal.
Your family could be sabotaging your diet.
Don’t let it happen! Say your mom invites you over for a meal, and gives
that “you look skinny” speech. At 265— skinny? Well to her you may
be. Don’t fall for the “eat mom’s cooking,” until you bust. Be
honest and level with her. Tell her you are on a diet to lose weight, and
don’t fall for the guilt trip, or that coconut cream cake she’s
pushing on you. That takes will power!
Say you’re feeling a little down—most
of us get that way now and again—don’t let it ruin your diet.
Depression eating can blow the lid off any progress you’ve made with
weight loss. Stop opening the refrigerator door over and over again. Keep
busy. Call a friend or a relative, and go walking, or do something to take
your mind off feeling bad and using food as the cure for it.
Dieting can be tough—we all know it.
After a while, you may think you’re going crazy and want to quit. Here
is what I do to stick to my diet: I designate one day a week where I eat
things not on my diet—say pizza! I eat within reason and feel I’m not
depriving myself of the things I really do like. Don’t eat the whole
pizza by yourself, share it with friends or your partner.
Try and keep your diet natural. By that I
mean no artificial ingredients—especially sweeteners—and avoid the
latest culprit in weight gain— high fructose corn syrup. This stuff is
in nearly everything—juice, canned fruit, soda—you name it! Make sure
you read the label.
Keep to your exercise routine. It may take
a while to achieve your goal but it will come. Do your cardio and weight
training and don’t wreck your diet. By summer your results will be worth
the time and energy you put into it. Good luck.
Rick Moore is a personal trainer certified by the American Fitness
Professionals & Associates. Visit him at www.ricksfitness.net.
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