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3 Common Mistakes Dieters Make that Sabotage their Progress

Back in the day when I was a chronic dieter, I would start my new (often very restrictive) diet only to last a few weeks on it and end up eating all the things. When I was younger, I seemed to be incredibly resilient to dieting but as I grew older, I noticed not only my dieting strategies begun to fail me, I also started experiencing some of the common signs of diet backlash: sluggish metabolism, an under-functioning thyroid, unstable blood sugars, and an all-consuming obsession with food, dieting and my body.

What was even worse, I seemed less and less “capable” of holding on to my diet. I went from being able to last a good 3 months on a diet, to a max of 3-4 weeks and then barely make it through a few days.

Looking back, I was doing it all wrong (not to mention, I was doing it for the wrong reasons). Poor information and diet advice not backed by research or clinical data is all around us. Yet in our hopes of reaching a healthy weight, most of us are following said advice only to see no results, and what is worse, damaging our metabolism and health along the way.

In working with women who have a long history of dieting, I see 3 common eating habits that hinder their progress and keep them stuck in the cycle of dieting:

1. Exercising on an empty stomach: one thing is to go for a gentle walk before your breakfast and a completely different thing doing a 45-minute HITT session yet so many women (including a younger version of myself) do this. The reason why this is problematic is that you’re allowing your blood sugar levels drop too low & not kick-starting your metabolism, setting yourself up for a day of cravings and low energy.

How to correct it: Ideally, you want to have a complete breakfast within 1-2 hrs of waking up and before your workout. For some people, however this is not realistic. In that case, make sure you’re having at least a bit of something (e.g. ½ banana with a tsp of peanut butter) to prevent your blood sugar levels from dropping too low

2. Eating a small breakfast: many of us are eating very little for breakfast or skipping it all together in an effort to save up calories. Similarly to the point above, starting your day with a small and possibly refined breakfast sets you up for a day on the blood sugar roller coaster that often ends up looking like overeating or bingeing at night.

How to correct it: avoid having a small and/or refined breakfast (e.g. toast with jam, quick oats with skim milk and maple syrup) and opt for a breakfast that contains fiber, protein and fat. Need some breakfast ideas? Feel free to download the {free} guide available on my website

3. Avoiding all carbohydrates during the day to end up having a carb-feast for dinner: in reviewing hundreds of food logs from clients, I see this time and again. There is a prevalent fear of carbohydrates. But carbohydrates are essential to our hormonal health, satiety levels, brain fueling among many metabolic functions. Our bodies are actually designed for consumption of good quality carbohydrates.

How to correct it: go for complex carbohydrates (found in fruits, vegetables, whole grains, beans, legumes, etc.) rather than avoiding carbohydrates all together. When it comes to carbohydrates it really is a matter of quality. Choose good quality carbohydrates most of the time and try to minimize your consumption of refined carbohydrates.

Want to learn more about how to work WITH your body so you can end diets for life?

I’m offering a free webinar on October 27th. You can sign up using this link


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