Don’t derail your health and fitness goals with basic diet mistakes. Even with serious calorie counting and exercise, you can jeopardize your progress with unhealthy eating habits. Skip the missteps and start making changes that will actually show results.
Get the low-down on misleading labels, hidden sugars, and meal-prep mishaps. Are you making any of these mistakes?
1. Drinking the Calories
Plenty of people enjoy a tall glass of orange juice or a protein shake in the morning. They’re also swallowing up to several hundred more calories than they realize. OJ is full of sugar, so aim for a smaller glass or a seltzer. Protein shakes are great if you lift weight, but watch what you put in yours. Excess protein doesn’t magically become muscle unless you’re working out soon after. Opt for a black cup of coffee or an energy drink with no sugar if you need a boost. You also want to make sure your smoothie, morning beverage, and alcohol choices aren’t increasing your calorie count too much.
2. Falling for the Label
Words like “organic” and “whole grain” can appear prominently on foods that aren’t so healthy. For example, flavored yogurt with an organic label meets certain standards set by the United States Department of Agriculture, but organic sugar is still sugar. It’ll pack on the pounds. Instead, check for high fiber counts, little to no sugar, and a variety of vitamins and nutrients.
3. But Also Skipping the Label
Misleading labels are one thing, but skipping the label entirely is one of the worst diet mistakes you can make. Did you know ketchup can be full of calories and high in sugar? Salad dressings can simply teem with soybean oil, aka straight fat. If you’re hoping to slim down soon, reading the labels is one of the most empowering things you can do for your diet (especially on your condiments!).
4. Picking Packaged Foods
Power bars are so easy to grab on your way to work after a sweat session. They look so wholesome, but a lot of them are just unhealthy carbs that quickly turn to sugar and cause glucose spikes. Some are full of chocolate, salt, or preservatives that just aren’t part of a healthy diet. The same goes for sports drinks, which are full of calories that end up on your waist or hips—and you can get the vitamins or minerals in them from real food.
5. Only Eating Produce Raw
Raw produce is great, but some fruits and vegetables are actually healthier when they’re cooked. Cooking can boost the nutrient levels of some of your favorites, like the humble tomato. Tomato sauce actually contains more of the antioxidant lycopene than the raw fruit, according to The Enzymes.
On the other hand, fresh isn’t always better than frozen, especially if the other option is to not eat veggies at all. Frozen fruits and vegetables can be just as nutritious as fresh varieties and keep much longer than fresh produce. Additionally, frozen vegetables tend to be lower in sodium than canned veggies, says the American Heart Association.
6. Expecting Different Results
If you’ve been doing everything right and still can’t lose the weight, you might need to try a different method. If it’s time to try something new, consider SculpSure®.
This innovative body-contouring system can help you achieve a slimmer appearance with just 25 minutes per each treatment session—without additional surgery or downtime. The procedures eliminate fat cells in problem areas that seem resistant to diet and exercise, like your love handles, thighs, and even under your chin. Talk to a provider to see if SculpSure is right for you.
Clean, healthy eating is the first step to a healthier you. Equipped with the knowledge of these basic diet mistakes, you’re now ready to take charge of your nutrition.