Avoid these three mistakes when dieting

Diet fads come and go, but there are 3 key factors you must always address, regardless of which diet you choose to follow.

Many of our clients initially came to us making some or all of the following mistakes. If you fall into this category, learn how to fix these issues so you can make the most of your diet.

Mistake #1

Eating most of your calories at dinner and after. If you skip breakfast or stop for coffee on your way to work, you are missing the first opportunity of the day to get some quality calories and nutrients. Coast by on fumes until lunch and you're setting yourself up for failure. You're going into the afternoon/evening on a low tank and you'll probably soon overeat for dinner and in the hours that follow.

How to fix: Eat a well-rounded breakfast every day and try to consume 60 percent or more of your daily calories by the end of lunch. This way you will feel more consistent energy throughout the day while hopefully avoiding those cravings that kick in later in the day caused by under eating earlier in the day.

Mistake #2

Misunderstanding the relationship between calories and macronutrients. Calorie counting may be a good tool to help you quantify your food intake, but you must be aware of what makes up those calories. This is where many people go wrong with macronutrients - proteins, fats, and carbohydrates. A seemingly healthy caloric range that is made up of 70 percent processed carbohydrates is not a healthy balance of macronutrients.

How to fix: If you know your caloric range, use that as a reference, but you need to understand the macronutrient profile of the foods you eat. Your snacks and meals should always have a combination of protein, fats, and carbohydrates. For example, rather than grabbing a banana for a snack, which is all carbohydrates, try a Greek yogurt mixed with crushed walnuts instead. This combination includes protein, fat, and carbohydrates for a more balanced macronutrient profile.

Mistake #3

Allowing too much time between meals. If you're only eating once you actually feel hungry, you're waiting too long. Your rational decision making goes away if you get too hungry and you may grab something you shouldn't be eating. You're also compromising your productivity by not having enough calories and nutrients available to run your body efficiently. If your blood sugar drops too low, you may feel your mood, energy, and focus change for the worse.

How to fix: Besides the obvious of eating frequently, you need to set a routine with your meals and understand that food is a fuel source. This doesn't mean you can't enjoy food, but you must think beyond the pleasure of eating and remember the reason we all eat in the first place - to nourish the body. Set your schedule so 3 hours after breakfast you have a snack, 3 hours later you have lunch, another snack 3 hours after lunch, and then dinner 3 hours later. This consistent timing of calories and nutrients will keep you going strong throughout the entire day.

So, fix these common mistakes and be that much closer to losing weight, getting healthier, and feeling better.

For a more complete understanding of eating for weight loss, download your own copy of our nutrition guide at PushFitnessTraining.com.

• Joshua Steckler is the owner of Push Fitness, a personal training studio located in Schaumburg specializing in weight loss, muscle toning, and nutrition. Contact him at PushFitnessTraining.com.