Category Archives: nutrition and fat loss

The 7 Deadly Dieting Mistakes

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scale imageIt’s a common problem. You’ve been on a diet for weeks and aren’t losing weight like you thought you would.

It may be because you’re consuming more calories than you think.

Keep reading to discover seven sneaky habits that may be sabotaging your weight loss efforts. The 7 deadly dieting mistakes are…

Dieting Mistake #1: Forgetting Liquid Calories

It’s easy to forget that the things you drink have calories – some more than you’d think. In fact, some beverages have more calories than an entire plate of food.

It is estimated that around 20 percent of your daily calories come from what you drink. So as you drink your juice with breakfast, rehydrate with a sports drink at the gym, or drink a glass of wine at dinner, think about the calories you’re adding.

For calories’ sake, it’s best to avoid all sweetened sodas, sweetened or flavored coffee drinks, sweetened tea, and smoothies(Except Dr Smoothie Recovery drinks immediately after a workout). Replace these high-calorie drinks with water, skim milk, and unsweetened herbal tea. Because while they taste great, liquids generally don’t satisfy hunger, so they are just empty calories.

Dieting Mistake #2 Meal Skipping

Many dieters think they’ll cut their calorie intake by skipping a meal, usually breakfast.

But this is a mistake.

Research has shown that those who skip breakfast actually weigh more than those who eat three meals a day. Skipping a meal usually causes you to eat more calories during the day because you will end up eating even more food later in the day because you’re so hungry.

So aim to eat three (or more) meals a day. A healthy breakfast that will keep you feeling full all morning contains protein and fiber. An example would be Ezekiel grain toast and an egg.

Dieting Mistake #3: Oversized Portions

Just because restaurants load your plate with a mountain of food doesn’t mean you should eat that much at home for a normal meal.

Remember that your stomach, like your heart, is the size of your fist. Don’t think you could fit much food into your fist? You’re right. And contrary to what mama taught you as a child, you don’t have to eat all the food in front of you.

To eat a little less, use smaller plates and eat slower so you know when you’re full. Also, remember that portion control also applies to healthy foods, as they, too, contain calories.

Dieting Mistake #4: Too Many Extras

A salad is a healthy, low calorie option. At least until you add dressing, bacon, cheese, and croutons.

These add extra calories fast.

One tablespoon of dressing contains 75 to 100 calories. With that in mind, it’s no wonder grilled-chicken salads at a fast-food restaurant can have more calories than a hamburger.

Dieting Mistake #5: Blaming Your Genes

Many people give up on dieting or think there’s no hope when it comes to meeting their goal weight because of their genes.

Just like you may share your father’s hair color or your mother’s eye color, there is a small chance you also share your parent’s body type. However, this is no excuse for doing nothing about trying to lose weight.

Stick to your diet and exercise plan and you should definitely see results.

Dieting Mistake #6: Eating Without Thinking

It happens to everyone. You’re tired after a long day and you just want to veg in front of the television or read a good book. Unfortunately, mindlessly eating is often involved. You may think that since it’s not on a plate it doesn’t matter, but every bite you take counts.

When it comes to a successful diet, make rules for appropriate times to eat. And don’t always feel the need to eat when relaxing. Try sipping on water or tea, chewing gum, or simply don’t put anything in your mouth.

Dieting Mistake #7: Eliminating All Treats

Dieters often become overzealous in their plan and completely rid the house of all the food they enjoy, whether chips, sweets, snacks, or any high calorie food.

This commitment may last a few days until you can’t tolerate it any longer and you overindulge on what you deprived yourself of.

A better plan is to allow yourself a treat every once in a while.

Remember that everyone makes mistakes, but be smart and don’t let these common pitfalls keep your from meeting your weight loss goal!

Reach your fitness potential faster by coupling your good diet with a challenging exercise program. I’m here to motivate, instruct and encourage you to reach your goal.

10 beverages that cause weight gain

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With swimsuit season upon us, I wanted to remind you that certain drinks will add lots of excess flab to your body.

What’s more, an easy way to zap a few pounds before summer is to simply avoid my top 10 worst drinks of summer… actually there’s 11, but who’s counting. =)

Before we get going, a quick note…

Make sure when you are looking the nutrition facts panel on drinks, you look at  servings per container because the labels are very tricky to read.

#1: Vitamin Water says it only has 13 grams (g) of sugar. However, there are 2.5 servings per container. So there are 32g of sugar in one 20 oz. bottle of Vitamin Water.

#2: Welch’s 100% Grape Juice says there is no added sugar but when you look on the label–just 8 oz., only about half of what somebody will drink in a glass of juice–has a whopping 39g of sugar. Even worse, it is fructose, which is a kind of sugar that is easily converted to belly fat.

#3: Coca Cola‘s second ingredient is high fructose corn syrup and just 8 oz. has 27g of sugar. Now I don’t mean to pick on Coke, most other soft drink brands are just as bad. Don’t forget that most soft drinks also contain a hefty amount of caffeine so you keep drinking more and more.

#4: Amp Energy Elevate contains 29g of sugar per 8 oz. and there are two servings, 16 oz., in the can shown in this picture. That means that you are getting nearly 60g of sugar in just one can.

#5: This Sobe Cranberry Grapefruit flavored beverage has 26g of sugar per 8 oz., and the bottle shown here is 2.5 servings, meaning that you are getting over 60g of sugar if you were to sit down and drink this product. Keep in mind that 4g of sugar equals one teaspoon. Would you dump 15 teaspoons of sugar into a glass of water and drink it?

#6: If you drink Rockstar Energy Drink, you are certainly not going to look like a chiseled rock star, you are going to look like an overweight couch potato. Each can of Rockstar Energy Drink contains 62g of sugar.

#7: I was shocked to find out that Gatorade contains high fructose corn syrup as its second ingredient and to think that they market this product towards athletes. What athletes really need is an abundance of fresh water and healthy high nutrient foods to replenish their bodies.

#8: What’s more, Tropicana’s cranberry juice beverage contains high fructose corn syrup and 32g of sugar per 8 fluid ounces.

#9: Starbucks Doubleshot Energy plus Coffee has two servings per container with each serving containing 14g of sugar. This means that a can of this “coffee” drink contains 28g of sugar.

#10: Jose Cuervo Margarita Mix is loaded with high fructose corn syrup. Keep in mind, the average “small” margarita weighs in at a huge 400 calories!

#11: Mr. and Mrs. T Sweet and Sour Mix has high fructose corn syrup as the second ingredient. Yet another reason why mixed drinks are hazardous to your waistline.

Remember, eating sugar causes body fat because sugar converts tofat in your body. So avoid sugar for a flat stomach.

Still need more info?  Sign up for a free nutrition program with Yvonne.  That’s right!  Still free, for now.  I will analyze your eating habits and create a custom plan for you–no kidding.  I want to help you get results.  I am so sick and tired of all the bad, bad diets out there.  Everyone is confused, and when you are confused, you don’t eat right, you don’t feel right and you don’t look right.

So, contact Yvonne(that’s me) today by calling me at (909) 214-9660.  I can guarantee if you follow my plan,you will lose 10-20 lbs of fat within 3 months(that’s fat, not just lbs).  Remember, fat loss is not fast(1-1.5 lbs per week is great), but if done correctly, stays off!  Don’t believe all those 30 lbs in 30 days infomercials–they are all bullcrap.

You need safe, effective fat loss and effective fat burning workouts to lose fat 24-7.

Stay healthy and happy,

Yvonne