45. You drink your lunch.
Occasionally, meal-replacement drinks are okay, but not for the long term. A diet shake can’t provide all the nutrients and fiber of whole foods.

46. You take a fat-burning supplement.
These pills often contain ephedra, also known as ma huang (which is dangerous enough alone), mixed with caffeine-which can be lethal. The combination speeds up your heart rate and could cause a heart attack, says Heller.

47. You want to order a prescription diet drug from the Internet.
These medications are only for people who are clinically obese (those with a body mass index of 30 or more), and they can have serious side effects. It’s important to be evaluated in person by a doctor before taking them.

48. You wolf down your food.
It takes about 20 minutes to feel full. By gobbling nonstop, you may miss the signal that you’re full and overeat.

49. You load up on caffeine to burn more calories.
There is some evidence that this stimulant may give your metabolism a temporary jolt. But the effect is negligible and not worth risking dehydration, says Heller.

50. You avoid going out with friends because you’re afraid of a nachos-and-beer frenzy. Denying yourself an enjoyable outing for the sake of your diet only sets you up to pig out. Instead, strategies: “Eat an apple an hour before you go out; the fiber will fill you up,” says nutrition programs manager for Town Sports International. Then, when you go out, order a vegetable crudity platter instead of nachos, and try low-calorie drink options, such as a wine spritzer or a light beer.

41. When ordering Chinese, you stick to chicken: It’s low-fat.
It’s not necessarily what you eat, but how much and how it’s prepared. Any chinese dish can be drenched in an oily sauce. Order the entree steamed, with the sauce on the side.

42. You count only calories.
For 150 calories, you can have three rice cakes (no nutritional value) or one cup of yogurt and an apple (loaded with calcium and fiber). If you stick to low-fat, high-fiber, colorful foods, you’ll automatically consume a low-calorie diet.

43. You won’t eat carbohydrates and protein in the same meal.
The enormous effort required to keep your food separate is wasted. There’s absolutely no science to prove that consuming carbs and protein at different times makes your body use up more calories, says nutrition programs manager for Town Sports International.

44. You write in your food diary only at the end of the day.
The longer you wait, the more likely you are to under report and “forget” what you’ve eaten (like the Girl Scout cookies your coworker gave you or the handful of trench fries from your kid’s Happy Meal). Record what goes in your mouth right after you eat it.

Continued On 50 Diet Mistakes Even Smart Women Make Part 11 (The End)

34. You’ve started a vegetarian diet on a whim.
Eliminating animal foods from your diet doesn’t automatically make it healthy or low-calorie. “Some vegetarians may be replacing meat, fish and poultry with a lot of whole-milk cheeses, which are high in calories and saturated fat,” says Salge Blake. They can also be missing out on protein, vitamins D and B12, calcium, iron and zinc. Buy a book on the topic or, better, see a nutritionist.

35. You have a glass of wine before dinner to “dull” your appetite.
“Alcohol is a powerful appetite stimulator, and it lowers your defenses, making it harder to refuse that cheesecake,” says a staff dietitian with the Physicians Committee for Responsible Medicine in Washington, D.C. Wine also lowers your blood sugar, so you may be hungry again in an hour, explains Shapiro.

36. You drink wine like the French but eat beef like an American.
Some think that wine must be why the French (who eat a high-fat diet) have a low incidence of heart disease. But this is an unproven theory. “There’s no evidence that red wine can eradicate or `dissolve’ fat in the body,” says Shapiro. “And nothing can subtract calories and fat from a meal.”

37. You’re eating just 800 calories a day to lose weight.
“This actually causes your metabolism to slow down and hold on tight to what little food you’re giving it,” says a staff dietitian with the Physicians Committee for Responsible Medicine in Washington, D.C. A super-low-calorie diet not only makes it harder to lose weight but carries health risks including gallstones, gout and cardiac complications.

Continued On 50 Diet Mistakes Even Smart Women Make Part 9

25. You won’t eat another cookie until you fit into you “skinny” jeans from high school.
Subjecting yourself to an almost impossible goal just sets you up for disappointment and discouragement. “Set a healthier, more realistic goal,” says a staff dietitian with the Physicians Committee for Responsible Medicine in Washington, D.C, “like running a 10-minute mile without feeling out of breath, doing 10 push-ups or losing an inch from your waist.”

26. You have a protein bar or drink on your way to the gym.
Unless you’re working out for more than two hours, these are a waste of calories and protein, says Heller. For an energy-boosting pre-workout snack, try eating a banana or half of a whole-wheat bagel with some low-fat cheese.

27. You’re sworn off dairy.
Passing on the milk and cheese to cut calories and fat deprives your body of calcium and puts you at risk for osteoporosis, says Heller. Get at least 1,000 milligrams daily. Good low-fat sources include skim milk (380 milligrams per cup), low-fat yogurt 1448 milligrams per cup) and low-fat cheese.

28. Because you work out, you think you can eat as much as you want.
Many people tend to underestimate how many calories they’re consuming and overestimate how many they’re burning off. So don’t use your workout as an excuse to pig out-you’re probably overeating and negating the effects of the exercise.

Continued On 50 Diet Mistakes Even Smart Women Make Part 7

20. You’ve cut out all snacks.
This may make you hungrier and more prone to overeat. “Snacking helps you feel satisfied,” says Stopler. Good choices: baby carrots dipped in chive-flavored cottage cheese or salsa, a small can of low-sodium vegetable juice and pretzels, a single-serving low-fat pudding and two graham crackers.

21. You pick sorbet over frozen yogurt.
“Sorbet has just as many calories, and it lacks the calcium of frozen yogurt,” says a senior clinical nutritionist and exercise physiologist at New York University Medical Center.

22. You never drink a glass of water.
This will lead to dehydration, which can make you dizzy, tired and unable to think clearly. Also, you may mistake that thirst for hunger and overeat. Drink at least eight 8-ounce glasses of water a day.

23. You think sugar-free candy and desserts are better for your waistline.
“Sugar-free doesn’t necessarily mean calorie-free,” says a staff dietitian with the Physicians Committee for Responsible Medicine in Washington, D.C. Two sugar-free Fifty-50 Chocolate Flavored Chip cookies contain 86 calories, not much less than two Oreos.

24. Dessert is forbidden.
You know how this works: Pass on the pie, and later you feel deprived and consume an entire Sara Lee cake. Avoid the binge by eating dessert every now and then.

Continued On 50 Diet Mistakes Even Smart Women Make Part 6

10. Your meals are monochromatic.
If your plate tends to look all brown, white, and beige, you’re probably missing out on important nutrients. Many of the cancer-fighting phytochemicals found in fruit and vegetables are what are what give them their color. Aim for at least two of the following colors in each meal: red, green, yellow, purple and orange.

11. You skip dinner because you pick food off your kids plates.
You may not have a handle on exactly how many calories you’re consuming. And what appeals to children is not always the healthiest for you (think chicken nuggets, full-fat cheese or peanut butter and marshmallow sandwiches). Get something for yourself, then keep your hands off their food.

12. You always go with the veggies.
You reason that vegetables are lowest in calories and fat. They are, but not the oil they’re often floating in. Ask the chef to use very little oil or to grill them.

13. You’re a slave to salads.
The word salad doesn’t necessarily mean what you’re getting is healthy. For instance, a taco salad-with creamy dressing, full-fat cheese and a crisp tortilla shell-can contain as many as 850 calories and 52 grams of fat. Better toppings include raw veggies, plain tuna, grilled chicken, hard-boiled egg whites, chickpeas and light vinaigrettes.

14. You’re hooked on wraps.
“The huge tortillas used for wrap sandwiches can contain 300 to 400 calories, similar to a sub roll,” says a staff dietitian with the Physicians Committee for Responsible Medicine in Washington, D.C. Wraps can also be soaked in dressings or other fatty toppings. Make one yourself, eat just half, and save the rest, or buy the kind without cheese, mayo, pesto or any other mystery sauce.

Continued On 50 Diet Mistakes Even Smart Women Make Part 4

Warning Sign: A family member’s behavior regularly makes you feel hurt, angry or undermined. You hesitate to share more than the minimum details about your life for fear of being criticized.

Mend It: In families, people tend to revert to the same dysfunctional roles they’ve had for years (the baby, the disciplinarian, the rebel). “Be the one to break the pattern,” says Bernstein. “You know your family’s most damaging routines, so be ready for them.” Before you visit, ask a friend to pretend to be your difficult family member and rehearse. How will you feel and respond when Big Sister says x or y? Humor is useful. When criticized, make a joke instead of defending yourself. “Justifying your choices only prolongs the argument,” he says.

Avoid really hot topics. And don’t ask parents or siblings for things you know they can’t give, advises Paul Coleman, a psychologist and author. For example, if your mother constantly criticizes your clothes, call someone else to share your excitement over the dress you found at the vintage store. Mom’s reaction will likely dampen your pleasure.

Instead, try to discover what’s possible in the relationship, advises Coleman. “Changing your expectations takes feelings of hurt and disappointment off the table and makes room for other emotions and experiences,” he says. When you stop feeling deflated because Mom disapproves of your fashion sense, you may be able to bond with her by asking her for financial advice (perhaps her passion and area of expertise).

End It: “Except in extreme circumstances, it isn’t a good idea. You pay too big a price,” says Bernstein. “Family members share a history and a sense of obligation.” You can minimize the time you spend with them, though. “Visit for a few days, not a week,” he says, “and plan outside activities, like dinner with friends.” If you live in the same town, setting limits is easier in some ways. Stop by for half an hour on your way to another commitment rather than spending the afternoon. Try to bring along another person, preferably someone your relation would hesitate to be rude or critical in front of.

Continued On Detox Your Life – Toxic Work

14. Instant Miso Soup
Dissolve two teaspoons of miso paste in one cup of hot water. Add two tablespoons diced tofu and heat in microwave for one minute. Stir in freshly grated ginger and a minced chile pepper (no seeds!).

15. A S’more to Die For
Place two marshmallows and a Hershey’s Kiss atop a cinnamon graham cracker. Heat in the microwave until soft and melted.

16. Thanksgiving on a Muffin
Spread a tablespoon of cranberry sauce on one half of a whole-wheat English muffin. Top with one slice of fat-free, oven-roasted turkey breast. Heat in the microwave.

17. Trail Treat
Combine a quarter cup of chopped dried apricots, one tablespoon each golden and dark raisins and a tablespoon of toasted almond slivers.

18. Open-Face Tuna Melt
Top a slice of whole-wheat bread with a quarter cup of light tuna and a slice of low-fat Colby cheese. Broil and sprinkle with chopped fresh tomato.

19. Yogurt Parfait
Sprinkle a tablespoon of granola over a scoop of low-fat frozen yogurt in your favorite flavor. Drizzle with a teaspoon of blackstrap molasses or honey.

20. Chickpea Salad
Mix a half cup of drained chickpeas with a diced tomato, half a tablespoon of olive oil, the juice of half a lemon and a pinch of salt and black pepper.

7. SalSa & Sticks
Cut one large zucchini, one large carrot and one celery stalk into sticks. Dip into a half cup of peach, roasted garlic or pineapple salsa.

8. Peppier Popcorn
Season three cups of air-popped popcorn with one or more of the following: one tablespoon of freshly grated Parmesan cheese, garlic salt or chile powder.

9. Juice & Crackers
Accompany seven whole-wheat Triscuits with a cup of low-sodium vegetable-juice cocktail.

10. Easy Smoothie
Blend half a banana, a cup of vanilla soy milk and a half cup of frozen strawberries.

11. P.B. & Fruit
Cut an apple into four wedges. Smear each with a quarter teaspoon of reduced-fat peanut butter.

12. Nachos In a Nanosecond
Sprinkle a dozen baked tortilla chips with one tablespoon of shredded Monterey Jack cheese; melt under broiler. Top with two tablespoons of tomato salsa and a tablespoon of chopped fresh avocado.

13. Nutty Bread & Butter
Spread two teaspoons of cashew butter on a slice of raisin bread. Cover with a thick layer of apple butter and sprinkle with cinnamon.

Continued On 20 Snacks Under 200 Calories – Part 3

1. Tropical Fruit Sundae
Toss together a half cup of mango slices and a half cup of raspberries. Add a heaping spoonful of plain low-fat yogurt and drizzle with two teaspoons of orange-blossom honey.

2. Better Bagel
Spread a whole-wheat mini bagel with a tablespoon of reduced-fat ricotta cheese. Sprinkle with minced scallions or snipped fresh chives. Broil if desired.

3. Mediterranean Chip & Dip
Cut a whole-wheat pita bread into four wedges; toast. Spread each wedge with roasted-red-pepper hummus (use just one tablespoon total). Garnish each wedge with a tiny basil leaf.

4, Sesame Soybeans
Toss a half cup of blanched, shelled soybeans (edamame) with one teaspoon each sesame oil and minced garlic and one-quarter teaspoon each coarse kosher salt and black sesame seeds.

5. Quick Quesadilla
Sprinkle one-half of a six-inch tortilla with a quarter cup of shredded reduced-fat cheddar cheese, a tablespoon of salsa and a tablespoon of chopped scallions. Fold in half; heat in the microwave until cheese is melted. Cut into triangles to serve.

6. Cookies & Cream
Dip a small biscotto into one tablespoon of creme fraiche (available in specialty markets).

Continued On 20 Snacks Under 200 Calories – Part 2