From time to time many of us want to loose a couple of extra pounds. I thought at Dr. Chaney’s rehash of a magazine article on Six Common Mistakes to Avoid for Weight Loss is a great reminder to all of us.
While most of my material for “Health Tips From the
Professor” comes from scientific journals, I do read
the popular nutrition magazines as well. And every so
often I find an article that is so useful, that I feel
that I just have to bring it to your attention.
The February issue of Environmental Nutrition had just
such an article. It talked about the 6 most common
eating mistakes that trip up almost everyone trying to
lose weight. Here they are (with my comments, of
Mistake #1: Going too long without food.
Many of the overweight people that I know skip
breakfast and really eat very little until dinner time.
They can’t understand why they keep gaining weight when
they are skipping all those meals early in the day.
The problem is two-fold. You need that breakfast meal
first thing in the morning to rev up your metabolism.
In addition, the nagging hunger resulting from not
eating early in the day leads to poor food choices
Little known fact: 100% of people who have lost
significant weight and kept it off 5 years or more eat
Mistake #2: Banking Calories.
You know the routine. You know that you’ve got big
party coming up tomorrow, so you’ll just eat a little
less today to “even it out”.
That comes under the category of wishful thinking. The
calories that you save today almost never equal the
calories that you consume at the party.
The key is to employ healthy eating strategies at the
party: eat a little bit of high-protein, low-calorie
food ahead of time so you don’t go to the party hungry;
consume alcohol sparingly – it has lots of calories and
it revs up appetite; eat small portions.
The bottom line is that those strategies work. Skipping
meals beforehand so you can eat whatever you want at
the party doesn’t work. It’s that simple!
Mistake #3: Skimping on protein. Protein is metabolized
more slowly, which keeps those hunger pangs at bay.
One study showed that people who started the day with
two eggs consumed 300 calories less during the day than
someone who started the day with a bagel supplying the
same calories as the eggs.
Adequate protein also helps preserve muscle mass. Of
course, when we talk about preserving muscle mass Cinch
is the all time champion because of its added leucine.
Mistake #4: Drastically cutting calories. You can loose
weight fast on a very low calorie diet, but you make
yourself so miserable in the process that you are
almost certain to go back to your old eating habits.
In addition, the very low calorie diets almost always
lead to a loss of muscle mass, which lowers metabolic
rate and makes it almost inevitable that you will
regain all of the lost weight – and then some.
Experts tell us that slow and steady weight loss is
best. They also tell us that it is important to follow
a “diet” plan that you can stick with for the rest of
The Cinch Inch Loss Plan excells on both of those
points. If you make those delicious protein shakes and
healthy eating plans a permanent part of your life, you
will not only loose the weight, you’ll keep it off too.
And, don’t forget that the Cinch protein shakes help
you preserve your muscle mass.
Mistake #5: Denying yourself treats. You will almost
never succeed at giving up your favorite foods forever
– so don’t set yourself up for failure.
If you’ve got a favorite snack just divide it up into
reasonable severing size packets as soon as you bring
it home. Enjoy your favorite foods, just enjoy them in
Mistake #6: Taking weekends off. The reasoning here is
essentially the same as the advice not to “bank”
calories in anticipation of that big party.
The problem is that some people are very good during
the week and then treat the weekend as one big party.
If you overeat on Saturday and Sunday, you’re
overeating 29% of the time. It’s almost impossible to
make up for that by sensible eating during the rest of
Well, there they are. Six common mistakes to avoid if
you want to control your weight. Some of them are just
common sense, but others may not be so obvious to the
Avoid these six deadly mistakes and make the Shaklee 180 program a part of your daily life. That’s a winning combination for permanent weight loss.
Dr. Stephen Chaney, PhD