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Diet Downfalls

Like many people, you probably resolved to shed a few pounds this year, which is a great goal, since losing extra flab will make you a healthier and you'll feel better. But doughnuts and French fries aren't the only obstacles to your target weight. Bad nutrition habits you may not even realize you have make it hard to drop excess pounds. Nutrition missteps, such as ignoring food labels and eating while distracted, can sabotage your diet. Here's how to pick up healthy habits that will get your weight-loss and fitness goals on track.

DIET DOWNFALL: Venti Mocha Frappuccino  In a study published in 2009 in Preventing Chronic Disease, researchers analyzed purchases at Starbucks and Dunkin' Donuts in New York City over 11 weeks. They found two-thirds of purchases at Starbucks and one-fourth at Dunkin' Donuts were "blended coffee drinks" that average 239 calories. The researchers warn that 200 extra calories a day can lead to a 20-pound weight gain in one year.

NEW ROUTINE: Switch to plain brewed coffee, which is nearly calorie-free. If you love specialty drinks, choose a smaller size with nonfat or low-fat milk and skip the whipped cream and syrups. Add sugar yourself: Presweetened drinks can contain 20 teaspoons of sugar. If you want to splurge, do so after a hard workout; the sugar sparks an insulin response which stops protein from breaking down and builds up energy sources.

DIET DOWNFALL: Not Enough Water  Athletes understand it's important to hydrate before a workout, but many don't realize they should also drink before sitting down to eat. According to a study published in The American Journal of Clinical Nutrition, people who drink two eight-ounce glasses of water before meals lose more weight than those who don't drink. It's the fullness factor - you eat less because your stomach feels full - which helps reduce your calorie intake and spur weight loss.

NEW ROUTINE: Before meals, drink a glass or two of water or a cup of tea. A bowl of soup will have a similar effect. Do the same before reaching for that midafternoon snack. People often think they're hungry when they're actually thirsty, so drinking water may relieve what you thought was hunger.

DIET DOWNFALL:  Too Much Meat  A recent study published in The American Journal of Clinical Nutrition examined the diets of more than 300,000 adults and found that those who eat the most meat gain more weight (about four additional pounds) over five years than those who eat less meat. Meat is a very important source of protein and iron. The problem is we eat too much of it and eat it in place of plant foods.

NEW ROUTINE: If you're trying to lose weight, a plant-based diet with a little meat is best. Fruits, vegetables, whole grains, and beans have fewer calories per gram. Make meat one ingredient among many, like shrimp and vegetable stir-fry, beef and bean burritos, and chicken curry with rice.

DIET DOWNFALL: Not Reading Food Labels  Nutrition-fact panels and ingredient lists on packaged foods will help you determine a product's relative merits. In fact, a recent study published in the Journal of Consumer Affairs found adults who read nutrition labels are more likely to lose weight than nonreaders.

NEW ROUTINE: Focus on the nutrition facts panel for key nutrients to limit, such as calories, unhealthy fats, and sodium, and review the ingredients. If you want whole-grain bread, but the first ingredient is 'wheat flour,' you know more than half the flour is not whole grain. And remember to check serving sizes, which are often unrealistically small.

DIET DOWNFALL: Eating While Distracted The amount of time we spend eating while multitasking has risen sharply over the last three decades, according to a study published in the Journal of Consumer Affairs. This behavior makes it more difficult to monitor calorie intake. It's like reading on the treadmill. You don't do either well. You end up eating faster, 
which leads to overconsuming calories and weight gain.

NEW ROUTINE: Turn off the TV, put down the newspaper, and focus on your food. Set the table wherever you are and remove all distractions. If you usually eat lunch at your desk, stop scrolling through e-mails between bites. If you're at home, don't eat on the couch—sit at the kitchen table. Make eating an event, and enjoy it.

Break away from these bad eating habits and you'll be well on your way to shedding unwanted pounds for good!