There is an abundance of nutrition information at your fingertips via the internet, diet books and advice from friends and family. While there are many ways to achieve goals and technically no 'right answer', there are some nutrition guidelines that should always be followed no matter what. Sometimes it is easier to explain what not to do, rather than list off everything you should be doing. Nutrition is simple....really. The task is weeding through all of the misinformation currently available to you. You must learn basic nutrition principles and utilize those to fend off information that contradicts what you know to be true.
1.) Restricting calories
Many people utilize this method to achieve drastic and quick weight loss. The problem here is that you are depriving your body of necessary nutrients for basic functioning. When you restrict your calorie intake, you inevitably slow down your metabolism. This creates the opposite effect of what you were initially going for. You now burn fewer calories at rest than you would have if you were on a healthy eating schedule.
2.) Doing cleanses too often
While a good cleanse can help to rid the body of harmful toxins and set you on the right track for success initially, it must be done appropriately and infrequently. The reason I say this is because typical cleanses involve large quantities of liquid (sometimes fruit and vegetable based only) and very little solid food. The downside of this is that your body is flushed with carbohydrates and sugar without any fiber, protein or fat to go along with it. This method may result in weight loss, but it will be primarily muscle. See my previous post about how this effects blood sugar, and ultimately fat storage.
3.) Not drinking enough water
Consuming adequate water is essential to basic health. Your body needs water to keep things functioning well and to move toxins out of the system. Hydration also plays a large role in energy levels, skin clarity, digestion and maintaining hunger levels.
4.) Skipping breakfast
This one should be a no-brainer, but unfortunately many people continue to skip breakfast daily. The problem with this habit is that you are telling your body (and your metabolism) to slow down, as you will not be consuming much food during the course of the day. Your metabolism slows to make up for the lack of food and then it is unprepared for the large meal you're bound to have at lunch. Your body will be unable to process the large amount of calories and much of it will be stored as fat. See my previous post about why breakfast is SO important.
5.) Loading up on carbohydrates
So many people start their day off with a sugary danish, a rainbow-colored bowl of sweet cereal or toast slathered in jam. The problem here is that the body is being told that carbohydrates are its primary source of energy for the day. This initiates a spike in blood sugar, a subsequent drop, an influx of insulin and ultimately fat storage. Not to mention the great deal of cravings that come along with this habit.
6.) Eating too infrequently
Sometimes we feel that if we eat less or reserve calories for later in the day, we will lose weight quicker. This is not the case. As stated in #4 ,we must tell our bodies that we will be consuming food regularly. We must stay on a schedule. This keeps the metabolism on track, keeps hunger and cravings at bay and allows you to continue burning fat. Shoot for a meal or snack every 3-4 hours.
7.) Eating out of boredom or habit
We all mistake boredom for hunger from time to time. The key is recognizing this and realizing that maybe you just need a hobby to take your mind off the fridge. A common problem is 'night eating syndrome'. This is the occurrence of habitual snacking at night due to boredom or habit. Find something to do with your hands while watching your favorite television show at night like reading a book, knitting, doing Soduko puzzles, solving crossword puzzles or beating the next level on candy crush. Get creative!
8.) Obsessing over the scale
Weighing in incessantly can cause an array of mood swings. If the scale is going in the right direction, you're happy as can be. If the scale shows you a number that you're less than thrilled about, your entire mood may have shifted. If this sounds like you, then the scale is controlling too much of your life and emotions Chances are you may be weighing in too frequently and getting too caught up in the number. I like to advise my clients to weight in 1-2 times per week for best results and utilize how they look and feel as an even better gauge of progress. The body won't change dramatically overnight and neither will the scale. Let your body have a few days to adjust before hopping on the scale again.
9.) Jumping on the fat-free bandwagon
If a product which naturally would contain high levels of fat is labeled as 'low-fat' or 'fat-free', then chances are it's been heavily processed and something has been added to it to maintain it's flavor and texture. Think of products such as 'low-fat' cheese or 'reduced-fat' peanut butter. These foods are naturally high in fat, so a reduced-fat version of them might as well scream 'processed'!. If the product you're buying should naturally contain high fat or sugar, ask yourself this: "Is there a purpose for this food and should I be eating it?" If the food is, for example, a high fat nut butter, then you should buy the full-fat version and enjoy it! Those fats are healthy and necessary for the body. Now, on the other hand; if the food is a tub of 'low-fat' ice cream....well, you most likely shouldn't be eating it anyway. In addition, splurging on foods that are processed or lesser versions of the 'real thing' could lead to excess consumption and an even bigger binge later.
10.) Dieting
I love this one. I always get 'gasps' when I tell a client she or he shouldn't diet ever again. The key here is to make positive lifestyle changes that stick with you. A 'diet' signifies an 'end' or a 'deadline'. I diet, to me, sounds extremely temporary and unpleasant. Good nutrition habits should be a way of life; a permanent change that you willingly make for yourself. It's my hope that you never diet again, but rather have the education to make proper nutrition choices effortlessly.
Remember, if you're engaging in a behavior that you feel you couldn't maintain forever, it might be time to rethink your plan. A solid and balanced nutritional program should be enjoyable, realistic and easy to stick to. Don't spend your money on miracle products and foods claiming to be 'fat free' or 'reduced fat' if they sound too good to be true. This one always makes me laugh: 'reduced fat' and 'sugar-free' Oreos? Now, come on. Does that even make sense? How is that possible? Be skeptical, stay critical, ask questions, and only put the best foods into your body. After all, it's your only place to live.
Melissa Stoner R.D., C.P.T.
Registered Dietitian
Certified Personal Trainer
Professional Chef
1.) Restricting calories
Many people utilize this method to achieve drastic and quick weight loss. The problem here is that you are depriving your body of necessary nutrients for basic functioning. When you restrict your calorie intake, you inevitably slow down your metabolism. This creates the opposite effect of what you were initially going for. You now burn fewer calories at rest than you would have if you were on a healthy eating schedule.
2.) Doing cleanses too often
While a good cleanse can help to rid the body of harmful toxins and set you on the right track for success initially, it must be done appropriately and infrequently. The reason I say this is because typical cleanses involve large quantities of liquid (sometimes fruit and vegetable based only) and very little solid food. The downside of this is that your body is flushed with carbohydrates and sugar without any fiber, protein or fat to go along with it. This method may result in weight loss, but it will be primarily muscle. See my previous post about how this effects blood sugar, and ultimately fat storage.
3.) Not drinking enough water
Consuming adequate water is essential to basic health. Your body needs water to keep things functioning well and to move toxins out of the system. Hydration also plays a large role in energy levels, skin clarity, digestion and maintaining hunger levels.
4.) Skipping breakfast
This one should be a no-brainer, but unfortunately many people continue to skip breakfast daily. The problem with this habit is that you are telling your body (and your metabolism) to slow down, as you will not be consuming much food during the course of the day. Your metabolism slows to make up for the lack of food and then it is unprepared for the large meal you're bound to have at lunch. Your body will be unable to process the large amount of calories and much of it will be stored as fat. See my previous post about why breakfast is SO important.
5.) Loading up on carbohydrates
So many people start their day off with a sugary danish, a rainbow-colored bowl of sweet cereal or toast slathered in jam. The problem here is that the body is being told that carbohydrates are its primary source of energy for the day. This initiates a spike in blood sugar, a subsequent drop, an influx of insulin and ultimately fat storage. Not to mention the great deal of cravings that come along with this habit.
6.) Eating too infrequently
Sometimes we feel that if we eat less or reserve calories for later in the day, we will lose weight quicker. This is not the case. As stated in #4 ,we must tell our bodies that we will be consuming food regularly. We must stay on a schedule. This keeps the metabolism on track, keeps hunger and cravings at bay and allows you to continue burning fat. Shoot for a meal or snack every 3-4 hours.
7.) Eating out of boredom or habit
We all mistake boredom for hunger from time to time. The key is recognizing this and realizing that maybe you just need a hobby to take your mind off the fridge. A common problem is 'night eating syndrome'. This is the occurrence of habitual snacking at night due to boredom or habit. Find something to do with your hands while watching your favorite television show at night like reading a book, knitting, doing Soduko puzzles, solving crossword puzzles or beating the next level on candy crush. Get creative!
8.) Obsessing over the scale
Weighing in incessantly can cause an array of mood swings. If the scale is going in the right direction, you're happy as can be. If the scale shows you a number that you're less than thrilled about, your entire mood may have shifted. If this sounds like you, then the scale is controlling too much of your life and emotions Chances are you may be weighing in too frequently and getting too caught up in the number. I like to advise my clients to weight in 1-2 times per week for best results and utilize how they look and feel as an even better gauge of progress. The body won't change dramatically overnight and neither will the scale. Let your body have a few days to adjust before hopping on the scale again.
9.) Jumping on the fat-free bandwagon
If a product which naturally would contain high levels of fat is labeled as 'low-fat' or 'fat-free', then chances are it's been heavily processed and something has been added to it to maintain it's flavor and texture. Think of products such as 'low-fat' cheese or 'reduced-fat' peanut butter. These foods are naturally high in fat, so a reduced-fat version of them might as well scream 'processed'!. If the product you're buying should naturally contain high fat or sugar, ask yourself this: "Is there a purpose for this food and should I be eating it?" If the food is, for example, a high fat nut butter, then you should buy the full-fat version and enjoy it! Those fats are healthy and necessary for the body. Now, on the other hand; if the food is a tub of 'low-fat' ice cream....well, you most likely shouldn't be eating it anyway. In addition, splurging on foods that are processed or lesser versions of the 'real thing' could lead to excess consumption and an even bigger binge later.
10.) Dieting
I love this one. I always get 'gasps' when I tell a client she or he shouldn't diet ever again. The key here is to make positive lifestyle changes that stick with you. A 'diet' signifies an 'end' or a 'deadline'. I diet, to me, sounds extremely temporary and unpleasant. Good nutrition habits should be a way of life; a permanent change that you willingly make for yourself. It's my hope that you never diet again, but rather have the education to make proper nutrition choices effortlessly.
Remember, if you're engaging in a behavior that you feel you couldn't maintain forever, it might be time to rethink your plan. A solid and balanced nutritional program should be enjoyable, realistic and easy to stick to. Don't spend your money on miracle products and foods claiming to be 'fat free' or 'reduced fat' if they sound too good to be true. This one always makes me laugh: 'reduced fat' and 'sugar-free' Oreos? Now, come on. Does that even make sense? How is that possible? Be skeptical, stay critical, ask questions, and only put the best foods into your body. After all, it's your only place to live.
Melissa Stoner R.D., C.P.T.
Registered Dietitian
Certified Personal Trainer
Professional Chef