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5 Reasons Why Your Diet Is Failing
If your aim is weight loss, then you will be conscious of your eating habits.
Whatever you call it - diet or healthy eating program - here are a few simple habits that you will need to pay special attention to.
- What Are You Drinking?
Did you know that calories from beverages make up a massive 22% of the average American diet? I have a friend who eats small meals - thinking he's watching his weight - but then consumes hundreds of calories from beer.Take time now to examine how many liquid calories you consume.
- Skewed Sense of Portion Size
Overblown portion sizes have to be one of the primary reasons behind the increasing rates of obesity. Research has shown that we tend to eat what is put in front of us - regardless of its size.Learn to take a serious look at the size of your meals.
- Inadequate Sleep
It may seem odd to include this alongside diet advice. However, there is a link between adequate sleep and successful weight management. The longer you are awake the more you will eat (particularly at night). Sleep is also connected with hormonal function - which again plays a major role in metabolic rate and appetite regulation.
- Bad Memory
Heard of the memory hole? Politicians are notorious for making a gaffe one year, then - in the next year - pretending it never happened. The same thing happens with diet.It's very easy to eat without paying attention whatsoever to what you are eating. Before you know it you've eaten too much. When we eat very consciously and mindfully we stand a better chance of sticking to the appropriate calorie levels.
- Missing Meals
Admittedly this is controversial. Some people do maintain weight and good health on fewer meals than others. However skipping meals will often lead to poor choices later on in the day. Meals with good protein component will often provide the satisfaction required to prevent a binge later on down the track.What's the point in skipping a decent breakfast - just to raid the office vending machine an hour later?
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29 Comments
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Created / Updated: November 15, 2011
Can't agree more most people don't eat on a conscious ,level at all far from it ask most people what they eat in a day most can't remember.
ReplyThe drink is the one that gets most people on my site. Protein shakes with too much sugar, cokes, energy drinks. I think people think that liquids don't count!
RT
ReplyI'm definitely with you on the memory point. I had many failed attempts at dieting before I learned the only way that works (for me, at least!) is to record everything. And to solve the portion sizes and drinks one, to also weigh and calorie-count everything.
The days when I think "How can I begin to remember everything I ate?" are invariably the ones where I made unhealthy choices and snacked constantly...
Ali
ReplyI like your point on sleep. I think it's one a lot of people miss when they are trying to work out and lose weight. In the short term sleep deprivation lowers your production of leptin. This hormone keeps you full, and increases your metabolism! Also your pituitary functions are strongly linked with your circadian rhythms (sleep patterns), messing around with your sleep stuffs up the area that regulates all your hormones to do with your eating, energy balance and metabolism. Thanks for the good points.
Reply>>2. Skewed Sense of Portion Size
Yes! I totally agree with this point especially. Reflecting on my own diet, I would say my sense of portion size is still a bit large. Slowly, my body is learning to function just fine with fewer calories (but not dangerously low).
ReplyI find that having a good schedule is important as well. Whenever you have a chance to put something good in your schedule, like fixed meal times, snack types or even regular exercise times then you are much more apt to continue.
ReplyI can't live without my 7-11 72oz BIG GULP!!! It's my all-day-long fuel and don't you DARE lecture me about it!
ReplyAnd a reuters article that says sleep is unlikely to affect weight in the long term:
http://www.reuters.com/article/healthNews/idUSKUA37226120080213
ReplyNothing like another research piece to debunk previous research!
ReplyDoes anyone just eat anymore?
ReplyI only drink Cokes all day long, along with my 72oz BIG GULP Cherry-flavored from 7-11!!!! A few fully-loaded hot dogs too. I stop in every 35 minutes or so to FUEL up!!!
ReplyHere's my problem with the breakfast thing: I don't want...no, I cannot STAND the idea of eating first thing in the day. I want coffee and coffee and more coffee, and maybe an hour or so later a banana or an apple. I don't even want lunch until 3 or 4 in the afternoon.
I've tried to fight this for years and adopt the "small meals all day" routine. I just cannot do it. I get nauseous if I try to eat breakfast and it ruins my whole day.
ReplyYou might have a hormonal problem. It's not normal to feel nauseous every morning unless you're a pregnant woman.
ReplyTo be honest, I never even considered that. I just accept as "how I am." I suppose I should mention it to my doc and see if there's a test or something...
ReplyUh, you're probably not pregnant, Jim. My husband is a night owl, and can't face breakfast early in the morning. He eats his first meal at lunch, eats dinner, and then has a cheese plate late at night after I've gone to bed. My husband isn't pregnant either.
I am a morning person. I can't start the day without a substantial breakfast.
I chalk it up to a difference in biorhythms. Sounds like you're listening to your body and using all these dietary "rules" as suggestions, not laws. Sounds like you're doing just fine.
ReplyAs Judy says - I believe there are many people like this. Remember breakfast is about "breaking your fast" -- and some of us can and do fast longer than others. Where it comes unstuck is those who skip breakfast thinking they are dodging some calories - but end up consuming more food (and making worse choices) down the track.
Go with what works for you. If it stops working - then it's time to try something new.
ReplyAlso re: sleep.
How likely are you to go for a brisk run or walk if you're fagged out from staying up last night watching the Dr. Who marathon on public broadcasting? Hm.
ReplyBefore I lost weight "for real", the liquid calories in my diet were a huge culprit. I used to drink a 20 ounce juice drink (~300 calories) and a large convenience store cappuccino (~250 calories), plus a large mug of tea with 6 teaspoons of sugar several times a day. No wonder I was always hungry yet fat! Also, I found that if I didn't stick to a meal schedule, I would eat a lot more random snacks.
I think another thing that could be added to list would be: #6--Hidden calories. There are probably a lot more calories than the average person realizes in things like salad dressing, mayo, cheese, extra sugar, condiments, soups (especially cream-based ones), and the like. I found that when I realized how many calories were in things like that, I could substitute lower calorie options and losing weight was a lot easier.
ReplyMy problem is lack of sleep. I am not sure about the hormonal aspect for me, but if I did not get a good night sleep (I have 2 small children so chances are good) and I feel super tired because of it, I eat more. I guess my reasoning is that if I eat, I will get fuel, I will be less tired. If I get some more caffeine, or some chocolate, or some protein I will feel better. Maybe if I really start working on the sleeping part, the eating part will fall into place.
Reply#4. Bad memory
This is a very original one, but so true. When I got a bottle of water at my desk, It'll be empty in no time. Often I won't even remember drinking any of it... like, where did all my water go?!?
Eating and drinking just seems to go naturally at times.
Reply