Going on a diet is never as simple as it seems. There are loads of decisions to make, tons of shopping to do, and bad information paired with slow results that often makes us feel like something needs to change.
If this sounds like any of the diet plans you have been on it could be because you are making some of the below dieting mistakes.
Under Consumption of Protein
The CDC recommends a daily protein intake of 49 grams per day for women and about 56 grams per day for men. Most personal trainers will tell you that those numbers should be the bare minimum for active people. While the exercises, fitness goals, genetics and fitness levels of everyone are different, the fact remains that protein is an essential nutrient for fueling the body and getting a more muscular, or toned, physique.
Trevor Foster, a personal trainer at Big Al’s Family Fitness Long Island gym, says that a good rule of thumb is to consume about one gram of protein for every two pounds of bodyweight. For example, a 150 pound man would look to consume about 75 grams of protein each day and add more or scale back depending on how they feel.
Protein helps both those who are looking to build muscle as well as those of us that are looking to lose fat.
Not Giving Diet Plans Enough Time
Are you guilty of giving up on a diet plan after 3-4 weeks of what seems like limited results? These is one of the most common diet mistakes because it does not give your body enough time to adapt to the diet. We all differ from person-to-person and how we react to diets – some of us see results in the first week and some of us so no results in our physique or bodyweight then suddenly wake up one day and start seeing results.
Unless you are gaining weight, getting sick, have an allergic reaction or are rapidly losing weight, there is no reason to blindly switch diets. Big Al’s personal trainer Lisa Leto suggests sticking with a diet for at least three months to give your body enough time to adjust to the new macronutrient profile, newer foods and eating schedules.
Believing the Media
There always seems to be a new diet fad that promises to change your life quicker than anything that has ever come out on the market. Rather than getting excited from all the celebrity endorsements, the seemingly credible testimonials and the (often doctored) before and after pictures, look at these diet fads with a wary eye.
The next best thing isn’t always as easy to implement as it might seem and the simple process of eating healthy, consuming less calories, and working out can work wonders for just about everyone.
Hating Yourself because You Strayed for a Day
Nutrition and healthy eating should not be a chore so much as a lifestyle change. However, once you make the change in your dieting habits it doesn’t mean you are a failure if you indulge in a Snickers bar, bowl of ice cream or burrito eating contest every once in a while. Eating right shouldn’t mean you feel guilty every time you eat a snack or meal that doesn’t “fit” your all-or-nothing mentality.
When it comes to dieting and being healthy, the key is consistency, not perfection.