Six ways you could be sabotaging your New Year’s resolutions!

1/23/12 Posted in Cover Story  |  0 Comments

Congratulations! You’ve resolved to make some healthy changes in your diet and fitness but now that it’s February your motivation is starting to wane a bit. Maybe you’re feeling a little disappointed in your efforts. Your weight isn’t coming off as fast as you like and its a struggle to find time to workout. Before you throw in the towel check out some ways you may be sabotaging your efforts without even knowing it.

It’s not all or nothing Before I lost more than 30 pounds 5 years ago, my approach to dieting was “all or nothing.” Every Monday I would start over and fall of the wagon a few days later. Eventually, I stopped all together until I read the book, Body for Life for Women by Dr. Pamela Peeke. What really clicked for me was the 80/20 rule. Peeke recommends eating healthy, staying focused and working hard 80 percent of the time and the other 20 percent for being human. Think cheat days! Progress, not perfection is her mantra. I finally felt like I had permission for not being perfect. It worked and I eventually met my goal weight!

Accessorizing your foods Are you still eating regular salad dressing? Like a scoop of croutons and some bacon bits too? “Accessorizing” your foods with these little extras adds up at the end of the day. The biggest offender is the high calorie, fat-laden dressings. It really defeats the purpose of eating more veggies when, in some cases, they have just as many calories as a burger and fries! Be wary of reduced-calorie options as they are often loaded with sugar, sodium and chemicals you can’t pronounce. Choose a vinaigrette or other options made with healthy fats like olive or flaxseed oil.

I kicked butt at boot camp so I can eat what I want Usually we overestimate our true calorie burn. Check out caloriesperhour.com to calculate how many calories you actually torched. Instead of rewarding yourself with food think about other rewards that could actually help you stay on track and meet your goals. New songs for your playlist, workout clothes or a massage for a job well done.

The sampler Cooking dinner can lead to overeating – one dinner at the stove and one at the table. A little nibble here and there can add up quickly but because you’re just “sampling” you don’t think they count. If you’re famished, eat a healthy snack before you start cooking. Next, resist the urge to peel off your work clothes and get in your comfy yoga pants. Wear an apron and tie it snugly around your waist to keep you aware of your waistline and chew gum. Another sneaky sabotage that can pack on more calories is finishing the leftovers on your kids plates or serving bowls. Toss the kid’s leftovers and store the rest in the fridge.

You’re still chugging diet pop Artificial sweeteners can be hard for your body to break down and anything carbonated can make you feel bloated. The sweet taste of diet pop tricks your body into thinking it’s about to get a rush of calorie energy and when it doesn’t arrive you crave even more sweets. Diet pop can overwhelm your taste buds. Try this test: take a sip of water and bite into your favorite food. Then take a drink of diet pop and bite into the same food. The food tastes bland after the diet pop, so you may reach for more food to satisfy your taste buds. People that consume diet pop on a regular basis weigh more than those who don’t drink diet pop. Recent studies also showed a higher risk of stroke and heart attack for those who drink diet pop on a daily basis. If you’re drinking a diet pop or two every day, scale down every week. For every diet pop you drink, drink one glass of water. Try flavoring your water with fresh fruit or cucumber and ginger. Believe it or not, your body will begin to crave water more than the diet pop.

I forgot to eat You skipped breakfast and worked through lunch so you don’t sweat it when you scarf down a huge, fatty dinner because you banked all the calories from breakfast and lunch. Not quite – skipping meals produces ghrelin, a hunger hormone you don’t want to activate. Not only does it tell you to eat, it directs you to the not-so-good for you stuff. Keep your metabolism revving by striving to eat 6 small meals a day. Instead of taking your chances in the break room, stash your own healthy choices in your desk or fridge.

Lombardi was right Vince Lombardi nailed it with this quote: “Winners never quit and quitters never win.” Write it down and repeat when necessary.