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3 Surprising Diet “Wreckers” That Erase Your Hard Work

By Brierley Wright, M.S., R.D., August 21, 2013 - 11:08am

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Brierley asks: How do you keep your diet on track?


Dear Brierley,

I'm still a fan of the afternoon snack but try to make it something with protein, low sugar, high fiber.

I've been doing fasting cardio for the last 25 years, but have to say that as I enter perimenopause, the sleep deprivation required to squeeze in that workout before work wreaks havoc on my hormones (cortisol up, appetite up, feeling hungry all the time). I try to combat it with increasing the amount of protein I eat from 55 grams up to 80 or even 90, and that seems to help. But I really notice the effects of only getting about 6 hours of sleep, so will keep trying to go to bed EARLIER. These days I'm looking for all the tips and tricks I can find, and doing a lot of them, so I appreciate your posts.



Diet Wreckers at my office: That dish of candy in the accounting department, all those donuts and sandwiches left over from meetings, and the birthday cake remains that come in because the spouse says, "get that out of the house--take it to work!"


08/21/2013 - 12:38pm

I like to eat one of the fish you mentioned here in reasonable quantities--maybe 6oz. or 8oz. per day. I don't like to eat much meant period. Maybe one Burger King Whopper or similar burger per week, and one meal that includes chicken other than fried.

Evening snacks are my downfall. I find that I must eat an evening meal, preferably eaten around 6:30 or 7 at the latest, that is filling and keeps my body satisfied until a go to bed. This usually keeps me satisfied for the rest of the evening, except when I get bored. That is when I need a small snack, and sometimes several small snacks. A small bowel of frozen yogurt will keep me satisfied throughout the evening as long as I do not get bored. Boredom, especially later in the evening is my primary downfall. Then I must (or so my mind tells) have a satisfying snack. That is frequently a salty snack, and sometime plenty of it, is the only thing that satisfies my craving.

Of course all of my overeating problems are caused by the devil (smile).


08/25/2013 - 7:07am

I look at my upcoming week to determine when I will be able to exercise, and I block out the time - I target 5-6 days each week. I look at which days I need to be out to lunch/dinner - regardless of how healthy you are, you still tend to eat more/different than you usually do - I even look up the menu to make sure I can eat something healthy. I drink a TON of water (half or more of my body weight in fluid ounces). I eat a lot of healthy salads. Then I relax about it all. The worst part of being on a diet is BEING on a diet.


09/07/2013 - 8:22pm

I have a "Body Buddy" that I turn my food log, exercise log, and weight/measurements in to every week. Keeping both a food and exercise log is very useful, and having the accountability is a key component to my success!


11/16/2013 - 10:16am

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