People call me the “food police”—the stigma comes with my job. But I find that many dieters obsessively monitor their calories more than I ever would. They stop enjoying food and fret over every morsel they eat. Unfortunately, this can be counterproductive and lead to weight gain and improper nutrition. Food isn’t the bad guy! Use the following solutions to address four common diet missteps.
The diet anxiety: You blame the wrong foods
The fit fix: Popular opinion may suggest that you eliminate high-carb, healthy foods from your diet, such as bananas and potatoes, because they supposedly contribute to weight gain. But when you brand fruits and veggies as being off limits, you miss out on a variety of nutrients, such as fiber, vitamin C, vitamin A and potassium. A well-balanced diet can include all healthy carbs in the proper portions.
The diet anxiety: You eat too few calories
The fit fix: Some dieters set their calorie needs way too low, especially if they exercise regularly. As a result, your energy level drops, your workouts suffer, and you may experience intense food cravings. Be sure that you’re taking in the appropriate number of calories for your age and level of activity. Consult with a registered dietitian (www.eatright.org) or use this handy calculator at USDA’s Choose My Plate.
The diet anxiety: You dread meal time
The fit fix: Counting every bite can steal your time, energy and joy. Suddenly, you find yourself avoiding brunch with girlfriends, or a family outing to a restaurant. Don’t be afraid to have a glass of wine with dinner or a few French fries as a treat. Build a healthy recipe collection and learn to lighten up some of your favorites. You can still lose weight and enjoy what you eat.
The diet anxiety: You binged! Now what?
Solution: Everyone eventually succumbs to temptation—you can’t expect to be perfect. The morning after a night of overeating is very precarious. You can easily slip into a “woe is me” mindset, punish yourself, and continue on an unhealthy path. On the other hand, you can forgive yourself immediately and get right back on track. Choose the latter.
Toby Amidor is a registered dietician and the owner of Toby Amidor Nutrition. She holds a master’s degree in clinical nutrition and dietetics from New York University. You can follow her on Twitter at @tobyamidor.
