1. Eating Too LittleEating three square meals is just the bare minimum for a healthy and fit body. You should be eating three meals and at least two healthy snacks each day.
Most women eat too little. They skip or skimp on breakfast and then often do the same with lunch. This leaves you running on fumes all day. By the time dinner comes around, you are ravenous and likely to overeat.
You end up having your heaviest meal at the end of the day when there is little opportunity to burn off the calories. This is the perfect recipe for gaining fat.
2. Eating Out Too Much
If your busy schedule or desire for convenience has you eating out most of the time, you have little to no control over the foods you eat. And simply put, you have little to no control over what you look like and how you feel.
If you want to look and feel your best, you need to start cooking. This doesn't mean you spend hours cooking gourmet meals - it meals finding a delicious variety of recipes that you can put together in cinch. And before you eat out, learn about the common pitfalls of restaurant dining and how to avoid them.
3. Emotional Eating
Food can evoke both good and bad emotions and it is also a go-to when women feel anxious, depressed, angry, sad, or even elated. Women experience a variety of psychological attachments to different foods.
Sweets are often in this category. If you are like most women, all forms of sweets serve as comfort food. If you turn to food when you are stressed, you are letting your emotions control what your eat and how much you eat.
If you are going to get the body you deserve, you need to find a way to break this emotional attachment to food.
4. Lack of Consistency
Do you remember what happened last January? Wasn't this the year you were going to lose weight and get that sexy body?
Chances are, you were good for a short while. But then you started skipping workouts or breakfast, and by February, your New Year's resolutions were just a distant memory. Maybe you'll try again, but the same thing is likely to happen.
By now, you have learned that without consistency there will be no results. This means making resolutions and sticking to them.
5. Not Enough Sleep
Lack of sleep is an often overlooked factor. If you are doing everything right, but still can't lose the fat, take a look at your sleeping patterns.
Are you getting to bed at a reasonable hour? Do you sleep at least eight hours a night? Stress in and of itself compounded by too few hours of shut-eye result in an elevation of the stress hormone cortisol (check out Is stress making your belly fat?). Chronically high levels of cortisol can make losing fat very difficult and can even cause you to gain fat.
If you are dieting and exercising and still not seeing the body you want, make sure you aren't making one or more of these 10 common dieting mistakes. Commit to correcting one a week and you will get that sexy shape you deserve in no time.
by Geo Grigoryan
Day 3:
Meal 1
3 Egg whites with veggies of choice omelet on 1 toasted whole wheat English muffin. Topped wit 1 oz reduced-fat Monterrey Jack cheese. and 1/2 cup blueberries. Total calories 386
Meal 2 - lunch
Mango Walnut Salad: 3 cups spinach with 1/2 cup copped mango, 1/3 cup sliced red bell pepper, 4 chopped baby carrots, 2 Tbsp walnuts, 2 Tbsp Vinaigrette and 1 Tbsp raisins. Optional 1/2 large whole wheat pita. Total Calories 395
Meal 3 Snack:
Strawberry smoothie. 1/2 cup fat-free milk, 1 cup strawberries, 3 oz fat-free plain Greek yogurt, 1/2 banana
Meal 4 Dinner:
3oz chicken Breast..2 cups Veggie of choice, and 1/2 sweet potato
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