The Four Most Common Diet and Exercise Mistakes and How to Avoid Them
Unless you are one of the very, very few who have either always been lean and fit, or have lost weight successfully with minimal effort on your part, you're well aware of what it's like to struggle with diet and exercise, whether you have to lose ten pounds or one hundred. Getting healthy does, of course, have much to do with matters of simple science, like caloric intake and energy expenditure. However, there's a whole lot more behind the process that most of us don't stop long enough to think about, but should.
1. Eating the Wrong Way: Yes, there is a wrong way and a right way to eat, neither of which have a thing to do with manners or knowing which fork to use and when. If you're eating while standing in front of the refrigerator or at the kitchen counter, you're eating wrong. If you're wolfing down dinner because you didn't have enough time for lunch, you're eating wrong. If meat and starches are the crux of your meals, you guessed it, you are eating the wrong way.
The same applies to what you eat on a regular basis, what time of day, and how much. Not enough people pay attention to serving sizes and have no idea as to what actually constitutes a single serving. Luckily you don't need any fancy equipment to figure out how much you should eat for each meal other than a measuring cup and your own eyes.
For meats, fish and poultry a serving is usually three ounces, which is about the size of the palm of your hand or a deck of cards. A serving of butter or oil is generally a half teaspoon, or about the size of one fingertip. Sliced cheese should be the size of your thumb, or one ounce, and servings of cooked pasta range from a half to a whole cup, or a full, rounded handful.
2. Forgetting the Importance of Stress Management: Controlled studies have been done to gauge the impact of stress and tension while dieting and the evidence is crystal clear, the more stressed we are, the more we tend to eat. The smartest of folks find creative ideas for combining the ways they handle stress right along with exercising, which in itself does wonders for decreasing tension and naturally increasing the levels of serotonin, or "feel good" hormones in the brain.
Try yoga, swimming, biking, and walking for low-impact exercises that will help your mind to relax as well as getting your body toned and better able to burn calories and build muscle.
3. Not Drinking Enough Water: Water, water everywhere but not enough drops are being drank. For years we've been told how the human body is mostly water and how essential it is not only in terms of weight loss, but for our skin, our hair, even our organ function, but most of us aren't listening carefully enough.
As far as while exercising is concerned, if you're waiting until you're actually thirsty, your body is already dehydrating and is going to compensate for it. Drink small amounts of water frequently while exercising instead of waiting for your workout to be over.
4. Not Getting Enough Support: Although it's true that you are the only one who can control your diet and exercise efforts, or lack thereof, it's imperative to have plenty of support in your life while doing so.
Ask friends and family to be conscious of your efforts and if you can't find a "diet buddy," find one online as there are literally thousands of like-minded people logging on to fitness sites each and every day looking to share tips and a few encouraging words.
We all need a little boost now and then, but even more so when we're tackling something as monumentally important, and often frustrating, as losing weight and becoming our absolute healthiest.
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