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20 Nutritional Pitfalls to Avoid
for Better Health and Weight Loss
By Michael Collins
...............................................................................
 Recently
at the gym a friend was asking about setting up a program to lose body
fat and tighten up some of her problem areas. At one point, she turned
around and said "I want to look like THAT", pointing towards another
woman who was working out.
"She looks toned and doesn't have all this jiggly fat". "But,
she
probably works out 2 hours a day, every day. I can't do that. I don't
have all that time".
Now, my friend is not alone in thinking
that to get a great body, you need to spend countless hours in the gym.
The fact of the matter is you don't
need to spend so much time in the gym.
You simply need to train using
effective strategies, and follow a nutritional program that supports
your efforts.
As we dove into her exercise and eating
habits, it became apparent that it's not about adding more exercise. She
was already doing 4 days per week. More than enough. So what was
the problem?
Her diet was riddled with nutritional
pitfalls
Hidden pitfalls like not eating breakfast,
having those "nutritious fruit smoothes", and snacking on "low fat"
cookies.
She had no idea that these were sabotaging
her progress. And why would she? These things have been touted as
beneficial by some "guru's" and people who sell these products.
Many times it is what you avoid eating
that makes the difference.
So, here's a quick list of 20 Pitfalls to
Avoid. They're listed in no particular order. You may want to print this
list out and keep it as a handy reference.
Some things are obvious and some are...
1) Avoid eating processed foods- In order to extend shelf
life and improve taste, processed foods are packed with chemicals and
trans fats. They also tend to be loaded with sugar or sodium.
2) Avoid overcooking or microwaving vegetables- Many of
the nutritional values of vegetables are lost or destroyed in the
process.
3) Avoid boxed snacks- They can cause insulin levels to
skyrocket, making you hungrier and turning your fat-storing mechanisms
on. They also decrease satiety, causing you to eat more to feel as full.
4) Avoid trans- fats- All the cookies, cheezy poofs, and
potato chips on the shelves have trans-fats in them to make them last
for months and months on the shelves of your local Kwikie Mart. Trans
fats are a no- go for countless health reasons.
5) Avoid eating high carb/ high fat foods- Foods such as fettuccine Alfredo or
donuts stimulate large insulin spikes, virtually guaranteeing fat
storage where you least like it.
6) Avoid eating carbohydrates alone- Carbohydrate- only
foods such as a bowl of pasta or rice without a protein component will
cause huge insulin surges followed by hunger.
7) Avoid meals devoid of protein- You need to get some
protein in every meal. Proteins are the building blocks of muscle, which
are the foundation of your metabolism. Higher metabolism = faster fat
loss.
8) Avoid skipping breakfast-
Going
too long between meals is bad for fat loss since it allows your body to
slip into starvation mode and prey on your muscle tissue for energy.
9) Avoid alcoholic beverages- When trying to lose weight. Alcohol
contains empty calories and actually shuts off the bodies' fat
burning pathways.
10) Avoid fried foods- Such as hash browns, and fried chicken.
Another set of foods that screw up your digestion, and wreak havoc on
your weight loss endeavors.
11) Avoid "pretend" health foods such as the fruit smoothie.
Commercially made smoothies typically contain chemicals and
sweeteners that you simply don't need. They also blast your blood sugar
sky- high, then rebound, stimulating voracious hunger.
12) Avoid foods or drinks containing
High Fructose Corn Syrup
13) Avoid excess sodium- salt is found in almost all foods you eat, even
if you can't taste it.
14) Avoid sugar- laden soft drinks- Instead, opt for a refreshing green
tea, seltzer with lemon or lime squeezed in it, or plain ol' water.
15) Avoid coffee with "dessert" toppings- Such as caramel, whipped cream
and sugar. (Yes, even if it's "natural" sugar)
16) Avoid "instant" foods- those convenient and easy to make instant
oatmeal's or rice. They're instant because all the valuable
nutrients and fiber have been eliminated. These foods also raise insulin
and drop it through the floor, making you even more
hungry.
17) Avoid sugar and calorie- laden dressings on salads.
More calories = tougher to lose weight.
18) Avoid flavored, salty snack chips- These things
stimulate hunger and actually make you crave more. "You can't eat just
one".
19) Avoid "TV dinners" and foods with baked crust like pot
pies. These are loaded to the brim with calories and chemical junk.
20) Avoid over- eating even good, healthy foods like nuts and seeds and
fruit. They may be healthy, but those calories add up!
P.S. It may be a good idea to get our
Black Book of Secrets now. It contains exactly
what you should be eating, and the exact exercise plan you need to keep your
body fat in check. It's instantly downloadable and comes with a few cool
bonus tools to keep track of everything.
Check it out here
P.P.S. If you're a first time reader of
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Diet Articles
Exercise Articles
Strategy/ Motivation Articles
Diet Q and A
Exercise Q and A
Strategy/ Motivation Q and A
How To Videos
Fat Loss Series
Head for the Hills and Strip Off
the Fat in 12 Minutes!
The Green Apple (mini) Project
Healthy does not necessarily mean good for fat loss!
What's More Important? Counting Calories or Eating the Right
Combination of Protein/ Fat/ Carbs?
The Beach Day Program: Lose 10-20 pounds in 10 weeks
Carb Manipulation: Your Simple Guide to Looking Good Naked
Carb Manipulation: Your Simple Guide to Looking Good Naked
(Part
2)
What do you think of that diet where you eat certain foods based on your blood
type?
I’ve always been told to get a six- pack you need to do a lot of abs
work with high reps. Would you agree?
Do I need supplements to lose weight?
Is it possible to lose weight and gain muscle at the same time?
I’ve got fat located in
the area of my body where my arm meets my shoulder, and I can’t get rid
of it. Are there any exercises in particular that would help improve
that? Or what about any spot reducing supplements?
I know I should be having
some protein and carbs after a weights workout, but what about after
cardio? I've heard that you should wait 2 hours before eating.
You mentioned the benefits of scheduling a "cheat meal" into your eating
program at least once per week. Is there a best time to eat a cheat
meal?
Should I be counting my grams of fat, sugar, and calories?
What can I do to flatten my lower abs? I've been
doing crunches and hanging leg raises for the last year, but nothing
seems to help.
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Fiorella's Blog
Christopher's Blog
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