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In my experience, these are the most common diet mistakes that women tend to make. I’m sure you have heard some of these, and I’m sure you have done or are doing some of these. I know I have! I hope that these tips help you improve your diet and become healthier and happier :)

1. Eating Too Much Or Too Little Protein

Most females do not eat enough protein. You should be aiming to eat around 1g of protein per 1 pound of body weight. You can eat slightly more than this is you are super active, and slightly less if you are sedentary.

But make sure your protein is coming from sources such as lean meat (beef, chicken, etc), eggs, raw nuts, tofu, some dairy, lentils, green vegetables, whey protein, etc. Keep the protein bars (which can be filled with sugar and preservatives) to a minimum.

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2. Not Eating Enough

Most people underestimate how much food they actually need and tend to under eat, causing their body to go into semi starvation mode and store fat. This also damages your metabolism, and can lead to yo yo dieting. To work out how many calories you should be eating in a day, have a look at my blog post here.

3. Eating White Carbs

Boost your fiber intake by switching to whole grains and eating more fruit and vegetables, rather than white bread, pasta, etc. They are full of calories (and carbs) with little nutritional content.

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4. Not Drinking Enough Water

Aim to drink at least 2L per day (more if you exercise). I personally drink 3L per day and more if I exercise. Some people can also mistake hunger for thirst. So next time you feel kinda hungry, have a glass of water first.

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5. Skipping Breakfast

When you wake up, usually you haven’t eaten for a good 10 hours or so. You need food to prevent your body from going into semi starvation mode and to kick start your metabolism for the day. If there is one meal you MUST eat in the day, it is breakfast!!!

6. Fruit Smoothies

There are so many healthy juice / smoothie places around now, which is great. But just be aware that some of these places have at least 3-4 serves of fruit in one smoothie (which is a LOT of carbs) and use “healthy” liquids such as coconut water, almond milk, etc but the added sugar kind. A lot of smoothie bowl places now are also topping them with extra fruit and granola high in sugar. One healthy smoothie or smoothie bowl can have as many as 2000 calories in it, so just be mindful.

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7. Too Much Alcohol & Soft Drink

Many people think that alcohol doesn’t contain many calories, especially things drinks like red wine and vodka. Wrong. They do contain calories – empty ones that provide no nutritional value. When you have alcohol, your body will burn that off first. So if you eat afterwards, this will be stored as fat while your body burns off the alcohol. Lots of alcohols are also mixed with sugary juices and soft drinks, which are very high in calories and carbs, and will most definitely be stored as fat.

8. Gluten Free Fad

There is a bit of a fad going on at the moment with gluten free products available everywhere. You don’t need to buy gluten free to be healthy. And often the gluten free products are still high in sugar and preservatives. Don’t be fooled just because something is advertised as “gluten free”.

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

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