The 6 Biggest Diet Mistakes

Mistake #1: Not counting all the calories.

Snack attacks happen. Just don’t try to deny them. “When I ask my clients for a daily meal log, I often get back a list of breakfast, lunch, and dinner,” says DailyBurn Fitness/Nutrition coach Chris Mosier. “These people are snacking, but they aren’t adding it toward their daily caloric intake total.” Most people don’t realize how much these bites can add up, he says. Not to mention the toll that beverages, like soda or booze, can take on your waistline.
Fix It: Use a calorie-tracking mobile app so you can log each item as you’re eating it — not later. “It’s easy to go over your caloric goal when you add in the two cookies from the office party, the vending machine run during the afternoon slump, and the bedtime sweets,” Mosier says. Remind yourself before you take those extra between-meal bites: Like it or not, every calorie counts.

Mistake #2: Going crazy on your cheat day.

Splurging once a week can help satisfy cravings and, when done right, can even spike metabolism and help you burn calories more efficiently. “But the problem is that often, the cheat day becomes a massive food-eating contest,” says Joey Thurman, celebrity trainer and creator of The Lifestyle Renovation. Going overboard can set you back thousands of calories and make you feel sick and bloated for days to come.
“Many people start out thinking they need to work out seven days a week, which is not always reasonable.”
RELATED: When Is It OK to Cheat? The Pros and Cons of Cheat Days
Fix It: “Instead of a cheat day, have a cheat meal for each week,” says Thurman. “You still can have that donut, pizza, or brownie you’ve been craving, and get right back on the road to clean, nutritious eating — instead of derailing all your progress and causing yourself to feel sick.”

Mistake #3: Not switching up your workouts.

Turns out doing the same Cardio Sculpt workout every day might not be the best idea. “Completing the same workout over and over can be detrimental to weight loss, because our bodies adapt and become more efficient at that mode of exercise,” says DailyBurn Fitness/Nutrition coach Tiffany Hill. Similarly, doing all steady-state cardio, without adding strength training or high-intensity intervals, can also sabotage your efforts, says personal trainer Mike Chang, creator of Six Pack Shortcuts. “You can spend a month on a treadmill and see very few results, and end up looking worse if you’re not careful,” he says. “Too much cardio can get rid of the muscle that makes you look good.”
Fix It: To ensure you’re getting enough variety in your workouts, Hill recommends regularly adjusting the frequency, intensity, time, or type of workout. (You can remember that using the acronym FITT.) “Following a running program such as Couch to 5K is a good example of an exercise progression,” she says. “Each week, the running phase increases gradually.” To be sure you’re building muscle and keeping your metabolism revved, add high-intensity intervals and weight or resistance training to your routine at least twice a week.

Mistake #4: Restricting yourself too much.

Step away from the juice cleanses. “Going on a strict diet forever is simply not realistic, unless you have a lot of extra time on your hands and the willpower to never to eat out again,” jokes Chang. “If you want to lose weight, you have to think about sustainability.” And even if you are able to stick to a super low-calorie meal plan without falling off the wagon, your body could kick into starvation mode, expending fewer calories in an effort to preserve energy.
Fix It: Instead of worrying so much about the number of calories you’re eating, focus on the quality of those calories, says Allie Whitesides, DailyBurn Fitness/Nutrition coach. “Eat food that you prepare, less packaged goods, and include a balance of protein, healthy fats, whole grains, and lots of fresh veggies and fruits.” Follow these steps and you’ll find yourself naturally eating a healthy number of calories, without feeling hungry or deprived.

Mistake #5: Not taking a rest day.

When starting a workout program, it’s crucial to give your body (and mind) adequate recovery days. “Many people start out thinking they need to work out seven days a week, which is not always reasonable,” says Whitesides. “When they end up missing a day or two they become discouraged and often give up completely.”
Fix It: To beat burnout, schedule a day or two of rest each week, and be sure to set reasonable goals that fit your lifestyle. “Always listen to your body, and if you are too sore to work out, take an active recovery day,” says Whitesides. Go for a walk with your family, take a leisurely bike ride or do some gentle yoga.

Mistake #6: Giving exercise too much credit.

You can’t out-exercise a bad diet. “When it comes to weight loss, nutrition needs to be on point in order for your physical activity efforts to shine through,” says Hill. “This is especially true for people just beginning an exercise routine, because easy to moderate physical activity doesn’t burn a lot of calories.” For example, walking at three miles per hour for 30 minutes burns less than 150 calories — equal to or less than most candy or snack bars.

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