Dieting missteps to avoid

When on a diet, there are many common temptations that we fall prey to. Following these steps can stop you from needlessly piling on those kilos.

It's been two weeks since you replaced the white rice in your kitchen with the brown variety and a week since you started eating salads without the dressing. The weighing scale, though, refuses to budge. What are you doing wrong? In spite of stringent measures, there might be a few mistakes that have slipped through the cracks.

Losing weight is tough. It gets tougher when circumstances encourage bad eating habits. "The tough part is to understand one's metabolism and see what we are doing wrong. We should then make requisite changes," shares dietician Sheela Tanna.

DIETING MISSTEPS TO AVOID

IN BETWEEN BITES

Snacking is vital to the human body.If we don't snack in between, we will be ravenous at dinner and have huge helpings later. The trick is to know how much and what? "Eating potato chips and guzzling HOT tea and coffee as a filler in between meals is not advisable. Hot beverages cut down one's appetite and the relief they provide is nothing more than a temporary sugar rush," informs Tanna.

DIET FIXER:
Stock up on nuts and dry fruits. You can also try khakras, boiled chickpeas (channa), cut fruits and vegetables. Avoid things with high salt content.

TOO MANY DISTRACTIONS

The work space is not devoid of temptations. The smoke break, mid-morning coffee, and the occasional birthday cake and the mandatory evening drinks with co-workers -the opportunities are endless. The numerous cups of caffeine during the day only add to the inches. The workspace is a minefield for people trying to make healthy diet choices. "The biggest mistake is to skip breakfast. Then the moment you reach office, you start looking for food," shares dietician Sukhda Bhatte-Paralkar.

DIET FIXER:
Opt for low-sugar or sugar free alternatives, such as green tea. Instead of having that samosa with tea coffee in the evening, eat popcorn. Ask the canteen for egg white omelettes. Don't keep a supply of biscuits or spicy treats handy.

EATING THE SAME AS YOUR PARTNER

Used to be much slimmer before you met your significant other? Then, his/her eating habits could be partly to blame for your weight gain. Our diet choices mirror those of our partner's."If he/she likes junk food -you will also end up eating the same thing. For eating still remains a social, family affair," says Bhatte.

DIET FIXER: 
Find a middle ground. Make sure you cater to your needs as well when you STOCK up on groceries.

EATING OUT

Once in a while, eating out breaks the monotony. But you have to be careful if dining out is a regular fixture on the weekly calendar. "In a city like Mumbai, working people eat out quite frequently. The key is to not have greasy gravies and butter based dishes," says Tanna.

DIET FIXER:
One can steer clear of heavy cream-based pastas and can stick to grilled stuff. "Start with clear soup. The tandoori platter is a good selection as well. As this is a habit of sorts, one will have to look for healthier choices to order," adds Tanna. One can opt for grilled chicken or fish. Avoid bread and dessert.

If alcohol is a must, try sticking to only wine.
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If you don't want to succumb to mistakes, you need a lot of willpower. Here's how you can boost it:

TAKE ONE STEP AT A TIME

Don't try and eliminate unhealthy food items from your diet all at once. Try doing it one element at a time. "It takes 21 days for the body to adjust to a new diet. If you try and do it all at once, it will not last," adds Bhatte.Drink tea/coffee without sugar.

HAVE A DRINK OF WATER

When you return home after a stressful day at work, don't reach out to food immediately. There are times when our bodies read thirst as hunger. Have a glass of water, so you know if you are really hungry.

TAKE IT SLOW

Our brains take at least 20 minutes to realise that we have eaten our full. Eat slowly or otherwise you will end up eating more than you need. Chew your food slowly. This gives your brain time to read the signals from your digestive system.

EAT BEFORE YOU SHOP

Don't go grocery shopping on an empty stomach. Always eat before you go to the market. This way you will only buy what you need.

LOAD UP ON VEGETABLES

Increase your salad and vegetable intake to half of what you eat for a meal. Vegetables are highly nutritious and low in calories. Their high fibre content will also keep you full for longer.

Source : Times of India