How to Avoid Common Weightloss Diet Traps

Don’t let these traps throw you off your diet

You’re eating right, even doing some exercise and still the scale won’t budge. You may have fallen into a weight loss trap. See if you can identify which of these sneaky deceptive practices may be sabotaging your weight loss success:

  • Failure to Consider Counting Calories

Even though a low carb diet is more concerned about carbs than calories, you still cannot consume mass quantities of food and expect to lose weight. So calculate both your carbs and calories when journaling your diet, and realize that just eliminating 500 calories a day ( which is easy if you cut out 250 as calories and add 250 calories of exercise a day) can result in a consistent 1-2 pound weight loss per week.

  • Failing to Understand Deceitful Food Labeling

This one is REALLY sneaky, as manufacturers do NOT make a product ONE SERVING size, but rather sneak several servings into their package. Just look at a candy bar. It says a king size bar has only 170 calories, but it’s for ONE THIRD of that bar, not the entire thing. So…read the servings per package amount FIRST. It could save you a world of calories/carb hurt!

  • Eating in Front of the TV

Doing anything that distracts you from focusing on the food you are eating has been shown to result in at least 300 MORE calories per meal than if you ate in silence. This goes for talking on the phone or reading a magazine. So dedicate your meal time to just that – your food and watch your calories/carb consumption stabilize.

  • Eating Only Three Meals a Day

I know this may sound counterintuitive, but people who eat smaller meals more frequently during the day, keep their metabolism stoked and burn more calories. It also prevents you from overating to compensate for feeling “starved”, so consider adding 2 snacks a day of high fiber or high protein foods and watch your weight start to disappear.

  • Denying Food Cravings

Debbie Reynolds once said that “sex is like air…you don’t miss it until you’re not getting any!” Well, the same can be said about denying food cravings. If you’ve been dreaming of foods such as cake, pasta, bread etc but force yourself to eat salads, you could simply end up filling the unmet need with too many calories from other foods. So eat a SMALL portion of whatever you feel you are being deprived of on your new diet plan, and watch how easily the craving disappears.

  • Cooking and Cleaning Alone

I know this may sound strange, but studies show that when you cook or clean up alone, you sample food and are tempted to nibble on leftovers, which can add “ghost” calories/carbs to any meal. So let your family participate in the process so you don’t overeat.

  • Ordering an Entree at a Restaurant

Entrees have been supersized and can add a whopping load of calories/carbs to your diet plan, so always order appetizer dishes instead when eating out.

  • New Diets are Exciting

Let’s face it. When you start a new diet, the change is exciting, but after a week or so, it’s easy to tire of the routine, so you have to change your mindset and look at this as a lifestyle change and not expect every day to offer a glamorous change in your body. It WILL happen, but only over time and with consistency in your goals.

  • Rapid Weightloss is All Fat

Yeah right. Well, that is what many diet plans would like you to think when they offer an induction plan. In reality, all that is lost is a lot of water and even some muscle, so skip the induction phases and just start on the slower, controlled weight change that comes with moderate changes in your diet. Remember, exercise is important to keep your muscles toned and to serve as the furnace for burning more sugar as you work.


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Top 20 Fiber Rich Foods for Your Menopause Diet

Get Enough Fiber and Lose Weight

Fiber is the secret ingredient when it comes to weight loss, according to several studies. So here’s my Top 20 Fiber Rich Foods which can help you shed the pounds on your Menopause Diet:

  • Raspberries
  • Blackberries
  • Strawberries
  • Rye
  • Broccoli
  • Green beans
  • Apples with skin
  • Spinach
  • Beet greens
  • Kale
  • Collard
  • Swiss Chard
  • Turnip greens
  • Almonds
  • Brazil nuts
  • Peanuts
  • Walnuts
  • Cherries
  • Brussel Sprouts
  • Stone ground whole wheat

    Focus on choosing a variety of these high fiber foods and you won’t be caught reading in the bathroom because of constipation.

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  • Top Low Carb Diet High Fiber Breakfast Options

    High Fiber Means Lower Blood Sugar Response to Carbs

    A high fiber low carb diet breakfast fuels your body throughout the
    day, but most low carb diets don’t emphasize the importance of keeping
    fiber in your diet. So I’ve gathered some easy recommendations for my
    Top Low Carb Diet High Fiber Breakfast Options:

    • Steel cut oats, raisins and 2% milk. Whole grain breakfast
      foods are digested more slowly, which keeps the glycemic load
      down. Just 2 tablespoons of raisins are allowed.
    • Yogurt topped with Wheat Germ, blueberries and nuts Now this
      is a great, easy breakfast treat. I use organic full fat yogurt, but
      you can use a low fat one, and sprinkle the crunchy wheat germ and
      fiber rich blueberries on top. I even sweeten it with some sucralose.
      My choice for nuts is a sprinkling of sliced almonds. Yum!
    • Cottage cheese and berries I often have this for either breakfast
      or lunch, using a 2% fat cottage cheese and raspberries and blueberries.
    • Omelets, low carb toast and 1/2 grapefruit or orange. Making
      an omelet is easy. Add some carb controlled bread, such as the new
      Atkin’s approved Orowheat brand, and 1/2 of a fiber rich grapefruit
      of fresh orange and you’ve got loads of fiber.
    • Cheese, avocado, tomato sandwich Who says you can’t have
      a sandwich for breakfast? Just take some carb controlled whole wheat
      bread ( I take one slice and cut it in half), add a slice of provolone
      cheese, some tomatoes and slices of avocado and top with the other
      slice of bread.
    • Cold Low GI Cereal Breakfast cereal brands are changing dramatically, and ones like Kashi, Fiber One, All Bran and Nature’s Path Organic Optimum Slim are high in fiber, relatively low in carbs and full of good, crunchy taste.

    Research studies have shown that children who eat a high-fiber, low
    sugar breakfast were less hungry at lunchtime and ate less than children
    fed a high sugar, low fiber cereal. Another study reported that people
    who ate refined grains stripped of their fiber were MORE likely to gain
    weight or be overweight than those eating a natural high-fiber whole
    grains.

    References: Pediatrics. 2003 Nov;112(5):e414.

    Am J Clin Nutr. 2005 Jul;82(1 Suppl):265S-273S


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