We have all done it! In our attempt to create a healthy lifestyle and achieve the body of our dreams, we have fallen into potholes, being spun off our path or come crashing down the guardrail. These ‘diet disasters’ can send you back to square one, but only if you let them do so. By identifying what common diet mistakes you make, you are less likely making them and more likely being able to reach your goal and become the best version of you. As you know, it is all about creating an active and healthy lifestyle and being consistent. However, there are some common diet disasters that might hold you back from accomplishing your goals, so make sure you read on
Going to an all-you-can-eat buffet
I am sure most of you have come across an all-you-can-eat buffet, and while it is tempting to get your money worth, you are at serious risk of overeating.
My solution: Have a glass of water before you tuck in. Ensure you start with vegetables, as these generally lower in calories and will fill you up. Opt for the lean cuts of meat and try to avoid anything that is fried.
Super-sized restaurant meals
When you eat at a restaurant, it is not uncommon that they bring out a breadbasket. Despite gluten-free alternatives being available, they may cause you to overeat. In addition, I am not entirely sure if you have thought about it, but portions at restaurants are really large. It is not uncommon that a piece of meat is 300g (10.6 oz.), which would be enough to serve two people!
My solution: Rather than gorging on the bread that is brought out, I would recommend for you to start with a large glass of water. If the temptation is too big, you can even ask the waiter not to bring any bread out. If you don’t like to share your main course, I would recommend asking for a doggie bag. Most restaurants are happy to do this for you. Also, if the meal does not come with many vegetables, I would suggest ordering a serve of steamed vegetables on the side.
Watch the salt
When you order food at a restaurant, you increase the risk of having too much sodium in your diet. Once every now and then is fine, but if you eat takeaway on a regular basis, you increase your risk of high blood pressure and cardiovascular disease.
My solution: Try to prepare your food at home as much as possible. Meal prepping allows you to control exactly what is going in your meals and into your body.
Cold cut meats
Ensure you cut out cold cut meats from your diet. Not only do some of them contain a lot of calories, they generally also contain nitrates and nitrites that might increase your risk of certain cancers.
My solution: Poach chicken breast at home and bring leftovers with you. It is also nice to make a salad adding strips of lean beef.
Not reading labels
I always ensure to read labels when I purchase a new food. Some foods contain more than one serve per package or box, and if you are not aware of this, it is easy to overeat.
My solution: Make sure you read the nutrition label of the food.
Using large plates
If you are using larger plates and bowls, you are able to add more food on them. Not only will you be able to add more food, but you will normally also eat more.
My solution: If you don’t have access to smaller plates, ensure you start plating with vegetables, then your protein and lastly your starchy carbs and healthy fats. The same principle will apply for bowls.
Eating too fast
I am sure that some of you have eaten so fast, that once you have finished your plate, you are too full to even move. Did you know, that it takes about 20 minutes for your body to register if you have eaten enough? If you eat too fast, you might end up eating more than you actually need.
My solution: Eat slowly to allow your body to register when it is full.
My solutions are easy ways for you to improve your lifestyle. Every small change you make will improve your chances of achieving your goals. Remember, that consistency is key and good habits are created over time. If you put your mind to it, anything is possible!
What lifestyle changes have you made? Let me know in the comments below!