If you are starting a more healthy diet to meet your health goals, certain decisions can hinder your progress. Here are a few basic mistakes to lookout for and to avoid when embarking on this journey. Are you thinking of going on a diet to shed some pounds? Well, you’re not the only one! Up to 50 percent of people in America try to lose weight every single year. And changing what you eat is one of the best ways to do it!

Unfortunately, many people make certain mistakes that are detrimental to their healthy endeavors. Want to know what they are so you can steer clear of them? Keep reading to discover five beginner mistakes to avoid. 

1. Setting Unrealistic Goals

Many people who start a new diet have unrealistic expectations. Full of motivation, they aim to lose a crazy amount of weight in a tiny time-frame. Unfortunately, setting your sights too high can quickly make you disillusioned and resentful.

You realize that losing weight takes time and commitment!

Fed up that you aren’t shedding pounds as quickly as you wanted, it’s tempting to give up altogether. Avoid that fate by being more realistic from the outset.

2. Opting for a Crash Diet

This celebrity’s eating nothing but cabbage soup. That celebrity swears by a ‘Hollywood Juice’ diet. The one over there consumes eggs, eggs, and more eggs. It seems like a new fad diet hits the scene every week! And, sometimes, slashing your calories so dramatically can result in rapid loss of weight. Sadly, your metabolism slows to a halt too and you end up gaining weight when the diet’s over. Worse still, restricting your diet in such extreme ways can lead to chronic health problems as well. Remember that it is a life style change and it does take time, there are no quick fixes!

3. Failing to Work With Others

Anybody who’s trying dieting before knows how tricky it can be. That’s why going it alone can be so tough. There’s no-one there to keep you motivated, help you through the tough times, and give you a push when you need it.

Teaming up with other people who want to lose weight will be a mighty help. You’ll both support and hold each accountable. The result? You’re all more likely to shed the weight you want!

4. Having a House-Full of Unhealthy Snacks

Snacking can be kryptonite to any attempts at cutting calories. But it’s even worse when the cupboards are full of unhealthy options! All those delectable cakes, biscuits, and sweets are the last thing you need when you’re trying to lose weight. The best way to cut down on your snacking is to remove the temptation. Stop buying unhealthy snacks.

If they aren’t in the kitchen, then you can’t eat them!

5. Forgetting the Booze and Fizzy Drinks

Many new dieters eat plenty of fruits and vegetables, sources of protein, and sources of vitamins and key nutrients. They establish portion sizes, cut their calories, and find a meal plan that works.
But then they fail to cut down on calorific alcohol and sodas and even common fruit juices! Avoid falling into that trap. Limiting your intake of sugar-filled drinks is super important in your bid to lose weight too.

Avoid These Newbie Mistakes from the get go

Every year, millions of people go on diets in an attempt to shed some pounds. Unfortunately, all too many of us make certain mistakes that jeopardize our efforts! Hopefully, this post will help anybody starting a diet or meal plan to avoid that fate and meet their weight-loss goals.
 

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That’s why it’s so important to design a solid plan of action when wanting to get fit, to keep you on track.

But, designing a training plan is more than just writing down what you want or need to do. It’s all about finding the proper methods for achieving your goals, which should be a part of your design. 

If you’ve been trying without luck to get in shape, this post is just for you. Keep reading for a quick guide to creating an all round training plan that will actually work.

How to Design Your Training Plan

Before we get started, have a look at some of these examples of lesson plan templates to get an idea of what designing a plan looks like. It’s the same concept, just a different approach. Regardless, you need to accept that adhering to a successful plan will require sacrifice, hard work, and discipline. As long as you’re on board with that, let’s get started!

1. Assess Your current self

The first step in designing your workout plan is to weigh yourself or to assess where you are now.

Regardless of your end goals, you need to know where your starting point is. Once you know your weight and starting point, you can prepare the rest of your plan accordingly.

2. Set Goals

Even the most intense training plans start with a simple goal. It may be a mile a day or even less. The point is, you must set the basis of the end goals to allow you to outline how you’re going to achieve them.

3. Change Your Diet

Next, it’s time to evaluate your eating habits. In your plan, you should include a grocery list of healthy foods and make sure you’re getting plenty of fruits, vegetables, and — above all — protein. If you want to make a change in your fitness and physique you need to look into altering your diet, the changes do not have to be big, just small changes go a long way!

4. Start Slow

From the best marathon training plan to the most basic swimmers training plan and everything in between, these athletes all started with slow progression. You cannot expect results overnight, and thus you should plan your workouts as they correspond to your abilities. Know your limits! 

5. Keep a Workout Journal

Remember that lesson plan mentioned above? Use it to create a replica that represents what your training plan template should look like. Write it down, and keep taking notes throughout your fitness journey. This will help you stay on track and actually see your progress, which will result in a more successful outcome.

Make it Personal

Creating a training plan should not be overwhelming or stressful. This is time that you’re dedicating to yourself and your future. so take it easy on yourself and make a plan that works for you.

Whether your goals include losing weight, gaining weight, or strengthening your muscles, creating a solid plan is the only way you’ll accomplish it. Keep it simple at first and work your way up to the hard parts so that you don’t get burnt out.

Photo credits:

• Tina Dawson
• Renáta-Adrienn
• Jon Ly 
• NordWood Themes on Unsplash

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So many people are unsure of what exactly makes up a great breakfast, or rather have the idea that they don’t have the time in the mornings to worry about breakfast, and they end up eating a bowl of cereal, or just a small piece of fruit or even end up eating NOTHING at all.  I firmly believe that, if you eat sufficiently at breakfast, you will have plenty of energy throughout the day, your ability to focus will be much better and you will stay fuller for longer, keeping your cravings under control.

There have also been a few studies done to show that a group of people who ate a protein filled breakfast everyday for a period of time managed to lose more weight than the group who didn’t.

One of the reasons for this was that when we eat protein at breakfast, it helps to keep us (our appetite) satisfied and we are less likely to overeat at other meals later in the day.

Check out more information on one of those studies here:   http://www.bicycling.com/training-nutrition/nutrition-weight-loss/drop-weight-and-your-cravings

So that brings us on to the question, what can we eat that is balanced, quick and easy to make and that is nutritionally sufficient to support us throughout the day?  Well think protein, carbohydrates (fruit and complex carbs), and even fat.  In terms of food, eggs are an excellent source of protein, fat and vitamins and minerals.  Oats, honey, yoghurt, blueberries, bananas, apples, melons, are all great sources of carbohydrates.  Now the specific amounts you take in  will vary, depending on your size, weight, body fat levels, etc. as well as your energy needs throughout the day and at the time.

So to make this quick and easy, nutrient rich breakfast, this is what you will need to do.

Lets start with the eggs:

• Crack open three eggs in a bowl.
• Add a dash of milk, sprinkle some salt and pepper and add half a tsp of garlic.
• Mix well.
• Then place a non stick electric frying pan on low heat and pour the eggs in the pan.  Keep separating the mixture with a non stick spatula (cooking scrambled eggs).
• Cook until done.  You should not need to cook for more than 3 – 4 minutes.
• Add a few slices of tomatoes, and season to taste.

That’s your eggs (protein and fat) done. It sounds like its a process but it really doesnt take longer then 5 or 6 minutes to make.

Now for your Carbohydrates.  This is so simple its scary.

In a bowl place the following:

• 40 grams of Raw Oats.  (I have used raw oats, if you prefer yours cooked, by all means cook a portion of oats the night before to use)
• 1 tsp cocoa
• 2 tsp dessicated coconut
• 1 tsp cinnamon
• A Few blueberries
• One small banana chopped

To that, pour in some milk to the consistency that you like and eat up!

Now there you have it, a very quick meal to make, with hardly any hassle and it provides you with all the nutrients you need to take on the day ahead of you!  You now have no excuse to eat a great breakfast and make the most of your day!

*Just a note, please do not misunderstand the principle here, I am in no way saying ONLY eat breakfast and you will have energy for the whole day!  You must still eat healthy meals throughout the day to keep you going.  BUT, By consistently eating a good breakfast, you will have more energy, reduce cravings and hunger pains, and will be less likely to overeat later in the day which can cause unwanted fat gain.

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