Be positive

"Worrying too much about the past is called depression. Worrying too much about the future is called anxiety."

That's what can happen when you cheat on your diet. You are hard on yourself about the fact that you cheated on your diet and you worry too much about the bad effects it could have on you in the future.

At the end of the day, what is done is done. The one thing you can do is be your best, disciplined self from this moment forward.

Worrying too much about it often brings out a "What the hell?" attitude and you then continue further downward path--you do not want to go this route- n fact this is the key to dieting success; continuing despite a perceived set back

At the same time, unhappiness is something you can use to motivate yourself  to get  back on track immediately--and stay stay.

You have to work out how your mind works best.

If I make any mistake I regret in my life, I immediately look at  what my overall mission and ultimate goal is. Usually when I do something that doesn't fit with my overall mission, it is because I lost sight momentarily of what I ultimately wanted to accomplish.

Make the rules and stick to them. Just think of it a tool for reaching your ultimate goal.  If you say no alcohol on a week day then that is what you have to do to get there. It is really no big deal. 

Same as if you are jogging or lifting weights.  Most balanced people don't really like doing  these sort types of activities day after day BUT they are neccessary for what they want to achieve- so when you ARE doing them or saying NO to  krispy kreme doughnut just visualise  how good you are going to look in the future and that it will all  be worth it.  And it will be I can assure you.

Those are just some mental and emotional strategies you might try.

As far as dieting and and exercise strategies to compensate for cheating on your diet (like eating less food later in the day or extra cardiovascular training), I do NOT recommend these!

Why?

Because they really are not effective solutions as far as your long term plans  are concerned.

More importantly, you do not want to "trick" yourself into believing that the temporary weakness you had is actually "no big deal" that can be compensated for later on.

That is the first step toward the relentless, subconscious process of a person lowering their fitness standards--and have no clue later on why they aren't achieving their goals.

Top 10 diet myths- 1. Weekend binge out

In this series I will be looking at the 10 most common ways you are sabotaging your diet, often without realising by following some widely accepted 'diet rules'.

1. Weekend binge

You've been watching what you eat all week and working hard at the gym- it's Saturday so time to ease up and have a few treats right? Very wrong!

This is so widespread it seems to be hardwired into the human brain, just about everyone reaches the conclusion that they can eat what they want (also drink what they want) on Saturdays and Sundays, some even start Friday night.

Lets get the biggest problem out of the way- alcohol. A glass of wine can contain 200 calories or more depending on the size of the glass, drink a whole bottle you have 800 calories right there. Two bottles and you really will have problems. 

Alcohol also lowers your blood sugar, this combined with a lessening of inhibition will lead to the consumption of high calorie foods on an industrial scale.  It is not uncommon for someone to put down 4000 calories in one evening.

These calories don't just disappear with wishful thinking. Like a dog displaced from its favourite place in front of the fire they return to where they feel most at home, which isn't likely to be where you want them.

Take your total calories for each week and divide by 7.  If you are having 1500 a day and exercising then having 4000 extra on a Saturday you will actually be consuming 571 more calories daily (4000/7). This will bring you up to you maintenance level of around 2000 daily so you weight will remain the same, eat more over the whole weekend and it will go up.

I'm not saying don't have treat at the weekend just factor it into your weekly calories- if you go 500 calories over then do a 500 calorie workout at the gym to even things up.

As a side not I hear too much talk about deprivation in relation to abstaining from alcohol and junk food.  Eating healthily is NOT deprivation and is an insult to famine stricken communities.  Being overweight IS depriving yourself of looking and feeling good and ultimately your health.

Next up: Hidden calories 

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Big diet mistake- eating too little

You simply have no reason to go below 1200 calories per day. There is a very good reason for this- your body will go into starvation mode and you will find it very difficult to lose weight. If you combine this with Big diet mistake #3 then you will be in trouble.

Doctors give patients who are in a coma 1200 calories per day to make sure their organs continue to function correctly. Starving yourself over a long period of time may seem like and obvious way to lose weight but it really is a big trap, its not only unpleasant but unnecessary and counterproductive too. 

If you are going below 1200 calories a day and exercising more than 5 times a week you may want to consult your doctor about a possible eating disorder.

Lose weight with these small diet changes

I have said it thousands of times before: after reducing calories and increasing exercise avoiding sugar should be your priority in your quest for losing weight. 

Many food appear innocent enough on the surface but can make weight loss very difficult because of the added sugar in them.  Hear are some of the main culprits to be avoided.

Tomato-Based Pasta Sauces

One famous make of pasta sauce has 15 grams of sugar (almost 4 teaspoons) per 1/2 cup serving—and in fact most people eat more like a cup of sauce with their pasta. Many brands lists sugar as the third ingredient after tomato purée and tomato juice. I don't suggest cutting out tomato sauce from your diet altogether as it counts as a vegetable serving and is full of lycopene, a powerful antioxidant linked to a lower risk of prostate and breast cancers. You want a sauce where any type of sugar (corn syrup, fructose, etc.) is either not listed at all or is at the end of the ingredients listed. 

Fat-Free Salad Dressings

Fat-free salad dressings are usually full of with sugar as, due to the reduction of fat, the taste is compromised and this is made up for by adding sugar and salt. Most of the  calories in fat-free salad dressings are  from sugars like honey and concentrated fruit juices. Sugar is often as high as eight grammes ( two teaspoons)  for every two tablespoons of dressing. I would suggest  avoiding fat-free dressings altogether and going with a dressing that lists canola or olive oil as the main ingredient and has either no or very little added sugar. These fat-containing dressings may have more calories but they’re worth it because canola and olive oils are heart-healthy fats that help lower LDL cholesterol (the "bad" cholesterol). Make sure you use them in moderation  moderation though! because their calories add up quickly.

Smoothies

Smoothies are often promoted as healthy options, and as a great way to add fruit  to your diet. However most manufactured smoothies have added sugars in them. One well known brand boasts 38 grams of sugar (nine teaspoons) and 230 calories in a single-serving bottle. Sugar is  the second ingredient listed after milk and fructose is added too. Make your own with a cup of skimmed milk (80 calories) or plain lowfat  yoghurt (110 calories), 1/2 cup of blueberries (45 calories) and just a teaspoon of maple syrup (16 calories). Again consume in moderation but these are much better for you than shop made ones.

Barbecue Sauce

Barbecue sauce should also be added sparingly, always only enough enough to add  flavour. As always some are healthier than others: one well known  make of barbecue sauce has 12 grams of sugar (three teaspoons) in only two tablespoons. With high-fructose corn syrup listed as the second ingredient (after tomato puree) and molasses the third, sugars account for 80 percent of the calories in this sauce. 

Multi-Grain Cereals and Crackers

Multi-grain crackers and cereals can be good for you—full of fibre and low in fat. The original versions of shredded-wheat  have no added sugars, but this is quite rare and you should always double check any cereals ingredients. A famous brand of multi-grain cereal has six grams of sugar per  serving (1 1/2 teaspoons)—and sugar is listed as the third ingredient with another source of sugar further down the list. Stick with the plain versions of the cereal; try adding  fruit as a sweetener. Multi- and whole-grain crackers can also contain plenty of  sugar: two popular whole-grain crackers contain three sources of sugar that add up to four grams of sugar (one teaspoon) in every serving! Check the ingredients carefully and make sure sugars are way down on the list!

Learn from dieting mistakes

Dieting is extremely hard. Going week after week without cakes can be tough. It requires exceptional mental strength and endurance to see it through. Sometimes you will give in. You binge on pizza, ice cream,  etc. And after you do this, you feel  bad! 

You are very disappointed in yourself. 

Don't despair, everyone gives in sometimes-  use it as an opportunity to become more motivated  than ever to stick to your diet.

Was it really worth giving in and feeling so bad? Most people do this once and give up. Why not be one of the few who don't? It is easy to do and the true hidden secret to losing weight. This blip has only made, stronger, stronger than before. Despite cheating on your diet and taking a step back, you have taken two steps forward and jump-started your determination.

Do we really need vitamin supplements?

First of all we all need vitamins, they are essential to life. They are a small group of substances that are needed in tiny amounts for the body to function correctly. Most of them cannot be made by the body and have to come from our diet.

However some people think that by megadosing on vitamins they  don’t have to bother watching what they eat. They mistakenly think-  junk food + vitamin pills = good health.

Others try their best to follow government health advice on recommended daily amounts. They realise  they may fall short of the RDA and take vitamins as an insurance policy against this.

In laboratory studies vitamins C and E have a powerful  mopping up effect on  'free radicals' that are linked to many  medical conditions such as  cancer and heart disease.

However many studies have shown that vitamins from supplements do not act on the body in the same way as vitamins from foods.

Are the pills the same thing?

As an example apples  are a rich source of vitamin C, which fortifies the immune system. However when researchers at Cornell University in New York compared the effects of apples and vitamin C tablets, the results were not what was expected.

The apples contained many other naturally occurring chemicals as well vitamin C, such as antioxidants called flavanoids and polyphenols that may offer  protection against cancer.

In short this means that eating a small apple (100g) gave an antioxidant effect the same as taking 1500mg of vitamin C (which is a lot in one go!).

One of the studys authors, Professor Chong Yong Lee, said: 'Some of the chemicals we found in apples are known to be anti-allergenic, some are anti-carcinogenic, anti-inflammatory and anti-viral. Now I have a reason to say an apple a day keeps the doctor away.'

A 2004 Cochrane review of studies found there was insufficient evidence that a 2000mg vitamin C supplement prevented colds in the general population. Worse still a US Women's Health Study found a link between vitamin C supplements and a greater risk of hardening arteries in some people with diabetes.

A balanced healthy diet works best

Calcium is essential for those in their teens or early 20s to protect against osteoporosis (bone thinning) when they get older.
Supplements will not make up for a lack of calcium when you're young.

Dietitians, nutritionists and other experts are all now accept that apart from small groups of people with special medical conditions, vitamins or food supplements are not necessary. We can get everything we need by eating a balanced diet.

As I have said many times if you want to be healthy and lose weight increase your fruit and vegetable consumption! Eat your five portions a day.

When they are needed

The elderly may need to take supplements if the following apply

• problems eating due to loss of appetite
• dental difficulties
• problems with swallowing or digestion
• being housebound.

The following groups of people may need to take vitamin supplements.

• Women who are planning to get pregnant or have just become pregnant should take a daily supplement of 400mcg folic acid.
• Those who see little of the sun and are housebound may need vitamin D.
• Vegans who never eat meat or dairy products may need to take vitamin B12.
• People who are malnourished- they may have been ill, or have difficulty eating or swallowing for medical reasons. It can include people who have been restricting their food in order to lose weight. Dieters should think of eating more fruit and vegetables to avoid any vitamin deficiencies.
• People who are doing intense training for sport.

In these circumstances a low dose multivitamin and mineral could be appropriate.

 Dangers 

Megadosing vitamins can also have have toxic effects.More is not always better.

This is especially true of fat-soluble vitamins that will be stored in the liver, such as vitamin A. They may eventually reach toxic levels and cause liver damage.

Positive thinking

One guaranteed path to success is to actually believe that you have achieved your goals already.  Visualise yourself as you want to look.  Take in everything about how good this makes you feel- admiring glances from others, endless energy, clothes that look good on you, the list of good things about being in shape is nearly endless.

And all this is just around he corner. Think like you have already done it, you are just retracing your steps. Nothing can stop you. Just about every successful person has done this. It works.

Only positive thoughts and words from now on- you CAN do it!  It WILL happen!

Become a glass half full person.Not everyone can be first- but you are worthy of it - this is your life and you want the best for you. Put yourself first.  Don't let someone else beat you there.