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Why Weight?

6 Diet Mistakes & How to Avoid Them

By Bob on November 27, 2013 4:01 AM

Dieting SUCKS. But you know what sucks even more? The fact that sometimes we do things that sabotage our very best efforts to lose weight without even knowing it. If your bathroom scale seems like it's stuck, you may be making one of these 6 mistakes.

6 Diet Mistakes & How to Avoid Them

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1. Weighing Every Day

Weighing yourself every day is a recipe for frustration and doesn't really help you achieve your goal. Instead of hoping on the scale every morning, look for a long-term trend with weekly weigh-ins. The result is more motivating than the swings that often accompany daily weigh-ins.

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2. Not Snacking

We ALL know snacking is bad, right? Ummmm...kind of. Mindless snacking WILL add on the LB's, but selective snacking may do the opposite. Research has shown that people who eat several small meals and snacks a day are more likely to control hunger and lose weight. Snacking helps keep your metabolism in high gear, especially if the snacks are protein-rich.

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3. Loving Low-Fat

Low-fat isn't the same as low-calorie and it's not a license to eat more. If you pile your plate with low-fat cookies, you may eat more calories than if you had one or two "regular" cookies. The best way to know how much fat, sugar, and calories you're getting is to check the nutritional label.

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4. Counting on Crash Diets

Got that class reunion coming up? Time for a Crash Diet! Not so fast. Perhaps your plan calls for nothing but carrots or cabbage soup. You slash your daily calorie intake to fewer than 1,000 -- and sure enough, the pounds melt away. But the side effect is that when you eat so few calories, you train your metabolism to slow down. Once the diet is over and you've wowed 'em at the reunion, you have a body that burns calories more slowly -- and the weight comes bouncing back.

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5. Giving in to Unrealistic Goals

Pledging to lose 20 pounds your first week is a surefire prescription for failure. If you diet and lose 5 pounds in a week, instead of celebrating, you may feel discouraged that you didn't reach your goal. Realistic goals are vital to successful dieting.

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6. Ditching Breakfast

Dropping a meal seems like a simple way to drop some pounds, but the result can be powerful hunger the rest of the day. This may lead to bad snack choices at the office and eating a super-size portion at lunch. Instead, eat a breakfast high in protein and fiber and you'll reduce hunger throughout the day. Studies show people who eat breakfast are more likely to maintain a healthy weight. 

Why Weight? is a column on diet, nutrition and making better choices so you can live a longer healthier life. The authors are not doctors and nothing here should be taken as medical advice. Always consult your physician before making any changes in diet, exercise, nutrition or cell phone provider (Let's face it doctors are just really, really smart, they know a lot about a lot of stuff). Our goal is simple: We want all Baby Boomers to live long enough to get back the money they've paid into Social Security. Remember, your children's inheritance isn't going to spend itself. It's up to you.

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Diabetes-Friendly Chicken Burrito Bowl

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By Laura Cipullo and Lisa Mikus, authors of Everyday Diabetes Meals
Image credit: Colin Erricson

Prepare your own Mexican quick fix with this Chipotle-inspired bowl. Carbs are moderated by filling the bowl with beans, extra veggies and chicken. No need for rice, since the beans count as carbs.

Tips:

If you love tomatoes, increase the quantity to 1/2 cup, but note that the carbohydrates will also increase.

If preparing this recipe for one person, cut all of the ingredients in half. Or simply prepare the full recipe up to the end of step 2 and store leftover chicken and vegetable-bean mixture in separate airtight containers in the refrigerator for up to 2 days. Reheat in the microwave on High for 1 to 2 minutes, or until heated through, and continue with step 3.

Health Bite: The iron, calcium, magnesium, manganese, copper and zinc in black beans help to keep bones strong and healthy.

Continue Reading »

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Windy City

It's been almost 18 years since Alison Krauss gave us a solo album, but the wait is over with Windy City. The release (her fifth solo studio album) features ten covers of classic songs (and some bonus tracks) she picked with producer Buddy Cannon.

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