Thursday, January 11, 2018

The Sneaky Weight-Loss Mistakes All Women Make

[brightcove:5708123228001 default]

You're familiar with the biggie weight-loss mistakes everyone makes (like skipping breakfastOD'ing on protein, and skimping on veggies). But it turns out there are a few sneakier dietary flubs to avoid, too. Over time, these seemingly small mistakes can really add up, and may even cause you to put on pounds, says dietician Keri Gans, RDN, author of The Small Change Diet. Here's how to steer clear of the lesser-known traps, and set yourself up for slim-down success.

You've been telling yourself you're "on a diet"

When you clean up your eating habits to shed weight, it’s tempting to think of it as a diet. However, that word can send you down the wrong path: Using the term "diet" implies that once you reach a certain goal, or a specific number on the scale, you will stop eating healthy. “A diet in most people’s minds is something that you go on and off,” Gans says, and not something you stick with for the long haul. To lose weight forever, it's better to reframe your new habits as a "lifestyle change," says Gans—and make sure you're following a balanced plan that truly feels sustainable (read: doesn't leave you hangry).

Your lunch salad is weak

Many woman make the mistake of replacing one meal with a whole lot of greens, says Gans. That can backfire in more ways than one. “If [a salad] is not thoughtfully put together, this isn’t always enough for everyone," she explains. "Then you end up starved for the rest of the day." And that could lead you to make poor food choices later (say, during 3 p.m. vending machine raid), or binge at your next meal.

If you're going to have a salad, make sure it includes enough belly-filling substance: The bowl should have one serving of protein (such as lean meat or nuts) and a healthy fat (like avocado). It's also okay to mix up your lunch routine with sandwiches, says Gans. Just be aware of calorie counts—sammies in the 300 to 400 calorie range are safe bets, she says.

Eat clean (and save money!) with our 21-Day Healthy Lunch Challenge

You're eating too much of a good thing

There are a few foods that have become healthy-diet staples: Think nuts and seeds, avocado (which can be added to nearly anything for a “good fat” fix), and peanut or almond butter (which supply a delicious dose of fat and protein to smoothies, sandwiches, and fruit). All of these foods are great nutritional choices, says Gans. The trouble is, people often eat way too much of them.

Even with healthy eats, it's important to pay attention to serving sizes, says Gans. “For instance, one serving of avocado is a quarter of an avocado. Restaurants sometimes use a half or whole on a single salad.” It's easy to overdo it with nuts and nut butters, too: A serving size of nuts is just one ounce (picture 23 almonds); while a serving size of nut butter is two tablespoons.

Got any other go-to foods? Gans recommends measuring out the serving size at least once, "just so you’re aware,” she says.

RELATED: 12 Foods You Need to Stop Buying—and 17 You Should Eat More

You've sworn off the foods you love

Maybe you adore chocolate ice cream, or spaghetti—and to avoid overeating your beloved food, you've decided to give it up entirely. "I hear this a lot," says Gans. “People will tell me, ‘I’m never going to eat pasta!’ Meanwhile, they are overlooking the ways you can create the dish in a healthy way.”

The fact is, almost any food can fit into your new healthy lifestyle, if you do it right. For example, rather than buying a gallon of double fudge, pick up single-portion ice cream cups or fro-yo bars that contain 100 calories or less. “With pasta, you can do a half-cup cooked with a bit of olive oil, steamed veggies, and grilled shrimp,” says Gans—and you've got an easy, balanced meal.

Simply swearing off a favorite food could lead to even more intense cravings. Or you may end up filling the gap with another indulgence that doesn't deliver the same satisfaction.

RELATED: 10 Nutritionists and Health Editors Share What They Actually Eat for Dessert

Your save your calories for alcohol on the weekend

This is a risky mindset, says Gans: If you're restricting yourself to prepare for a night out, you may end up binge drinking (that's four drinks or more for women), which "hurts on multiple levels," she explains. “Not only is binge drinking unhealthy in itself, you’re looking at the calories from the alcohol, plus perhaps the fries and pizza you had while you weren’t thinking about your eating decisions, plus the carb-heavy breakfast you ate the next morning because you were feeling terrible.” Yikes.

While you're trying to slim down, it's key to set a one- or two-drink limit, Gans urges—and again, pay attention to the serving size. “For instance, it’s totally fine to have a glass of wine each night with dinner, but a one-glass serving is five ounces,” she says. “People can drink almost double that, easily.”



from Weight Loss - Health.com http://ift.tt/2EAulxF
via IFTTT

North Carolina Couple in Their 70s Loses Nearly 400 lbs Together

[brightcove:5668867571001 default

Becky and Donnie Hensley of Weaverville, North Carolina, once weighed about 370 pounds each.

In an interview with WLOS, Becky recalled being barely able to walk, and in need of divine intervention. "I was praying, and the Lord spoke to me, and said, 'Go find Donnie, and ask him to go to Weight Watchers with you.'"

That was seven years ago. Since then, Donnie has lost 165 pounds, while Becky has lost 208 pounds. Now, both in their seventies, the Hensleys are proud to show off the pants they used to wear.

"It hurts me when I see folks that are big like this. Because it's just been such a tremendous journey that God has blessed," Becky told the local news station.

"I can't imagine going back and being that big," added Donnie.

The Hensleys say they helped push each other to change their diets and start going to the gym. Now, at nearly half her former size, Becky is thankful just to be able to walk. Donnie relishes the ability to tie his shoes.

“But the important thing is not what we've lost, it's what we've gained, and how we have learned how to keep it off," Becky told WLOS. "My husband and I have a much better lifestyle now. We have fun with different recipes. Also more fun smooching."

The Hensleys still attend Weight Watchers and now they’re working towards a new goal: maintaining the weight loss.



from Weight Loss - Health.com http://ift.tt/2qUIgwH
via IFTTT