This and That Thursday

Are You Guilty of These Diet Crimes?

The Night Eater
THE CRIME: You consume more than half your daily calories after 6 p.m. -- mostly through mindless munching in front of the TV. Because you scarf down so much at night, you're not hungry for breakfast or lunch the next day, causing your blood sugar to crash and your metabolism to slow. By the time you get home from work you're starving, and the bingeing starts all over again.

Your Rehab Plan
Eat every four hours. Even if you aren't hungry, try to have 300 calories in the morning to give you the energy you need to get through the day. Consume a healthy lunch of around 400 calories, followed by a small snack. "Regular meals keep your blood sugar stable, so you don't get the urge to inhale everything in sight at night," says Dawn Jackson Blatner, RD, a FITNESS advisory board member.

Set the dinner table. Research shows that we consume 163 more calories per day when we chow down in front of the TV. Sitting at the table forces you to pay attention to what's on your plate and how much you're eating.

Ask yourself what you're really hungry for. "If you've already eaten dinner, you aren't snacking because you need the calories," says Martin Binks, PhD, director of behavioral health and research at the Duke Diet & Fitness Center in Durham, North Carolina. You're probably eating for comfort. "Think about what can distract you from the urge to eat," Binks advises. "For instance, if you're bored, go for a walk. If you're lonely, call a friend."



The Social Snacker
THE CRIME: Whether it's doughnuts at the a.m. meeting, cake for your coworker's birthday, or mixed nuts at happy hour, you just can't say no to food in social situations. All that grazing adds up to a lot of extra calories. "There's always going to be a reason to go off your diet; the key is to recognize that doing so too often is what's packing on pounds," Binks says.

Your Rehab Plan
Focus on your goals. "Write down the top reasons you want to lose weight, and keep the list in your wallet. Read it over when you feel your motivation sagging," Dr. Beck says. "If your goals are in front of you, it makes it easier to stick to healthy habits."

Order smarter. Your best friend can put away a burger and fries without gaining an ounce. It's not fair, but eating like her isn't going to give you the body you want. Instead, follow the lead of other successful dieters, Dr. Beck suggests. "They know that portion control is key," she explains. "When everyone else at the table is having sundaes for dessert, they'll order just one scoop. This way, they won't feel deprived -- or guilty."

Allow for treats. Splurging once a week on coconut shrimp isn't going to derail your diet. "If you're on such a strict program that you can't eat anything extra at a party, that's just not reasonable," Dr. Beck says. "When your rules are too rigid, you set yourself up for failure."



The All-or-Nothing Dieter
THE CRIME: When you have the time, you stock the fridge with produce, lean protein, and low-fat dairy and work out five times a week. But as soon as life gets busy you skip the gym and order takeout. "You figure you've already blown your diet, so why bother trying at all?" says Jones.

Your Rehab Plan
Brainstorm a backup. "Just as it's important to have goals for eating and exercising when life is routine, you need a second set for those weeks when things get crazy," Binks explains. For instance, prepare for hectic times by circling healthy options on your take-out menus.

Remember, one slipup doesn't justify a crime spree. "If you ran a red light and got a ticket, would you break every other traffic law for the rest of the day?" Beck asks. Of course not. "Similarly, if you splurge on a piece of cake, don't use it as an excuse to eat whatever you want."

Make small changes. "Trying to revamp all your eating habits at once is overwhelming," notes Michelle Segar, PhD, a women's health behavior psychologist at the University of Michigan in Ann Arbor. Instead, take baby steps. Spend a few weeks focusing on the two habits you'd most like to improve, such as consuming more fruit and eating out less often. Once these become second nature, you'll find it easier to start making other tweaks.