{"id":3183,"date":"2022-01-18T21:52:32","date_gmt":"2022-01-18T21:52:32","guid":{"rendered":"https:\/\/www.botanicchoice.com\/blog\/?p=3183"},"modified":"2023-11-10T21:07:04","modified_gmt":"2023-11-10T21:07:04","slug":"diet-guide-mistakes-how-to-fix-dining-out","status":"publish","type":"post","link":"https:\/\/www.botanicchoice.com\/blog\/diet-and-recipes\/diet-guide-mistakes-how-to-fix-dining-out\/","title":{"rendered":"Diet Guide: Mistakes, How to Fix Them, and Dining Out"},"content":{"rendered":"\n<ul class=\"wp-block-social-links is-style-logos-only is-layout-flex wp-block-social-links-is-layout-flex\"><li class=\"wp-social-link wp-social-link-facebook  wp-block-social-link\"><a rel=\"noopener nofollow\" target=\"_blank\" href=\"https:\/\/www.facebook.com\/BotanicChoice\" class=\"wp-block-social-link-anchor\"><svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M12 2C6.5 2 2 6.5 2 12c0 5 3.7 9.1 8.4 9.9v-7H7.9V12h2.5V9.8c0-2.5 1.5-3.9 3.8-3.9 1.1 0 2.2.2 2.2.2v2.5h-1.3c-1.2 0-1.6.8-1.6 1.6V12h2.8l-.4 2.9h-2.3v7C18.3 21.1 22 17 22 12c0-5.5-4.5-10-10-10z\"><\/path><\/svg><span class=\"wp-block-social-link-label screen-reader-text\">Facebook<\/span><\/a><\/li>\n\n<li class=\"wp-social-link wp-social-link-instagram  wp-block-social-link\"><a rel=\"noopener nofollow\" target=\"_blank\" href=\"https:\/\/www.instagram.com\/botanicchoice\/\" class=\"wp-block-social-link-anchor\"><svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M12,4.622c2.403,0,2.688,0.009,3.637,0.052c0.877,0.04,1.354,0.187,1.671,0.31c0.42,0.163,0.72,0.358,1.035,0.673 c0.315,0.315,0.51,0.615,0.673,1.035c0.123,0.317,0.27,0.794,0.31,1.671c0.043,0.949,0.052,1.234,0.052,3.637 s-0.009,2.688-0.052,3.637c-0.04,0.877-0.187,1.354-0.31,1.671c-0.163,0.42-0.358,0.72-0.673,1.035 c-0.315,0.315-0.615,0.51-1.035,0.673c-0.317,0.123-0.794,0.27-1.671,0.31c-0.949,0.043-1.233,0.052-3.637,0.052 s-2.688-0.009-3.637-0.052c-0.877-0.04-1.354-0.187-1.671-0.31c-0.42-0.163-0.72-0.358-1.035-0.673 c-0.315-0.315-0.51-0.615-0.673-1.035c-0.123-0.317-0.27-0.794-0.31-1.671C4.631,14.688,4.622,14.403,4.622,12 s0.009-2.688,0.052-3.637c0.04-0.877,0.187-1.354,0.31-1.671c0.163-0.42,0.358-0.72,0.673-1.035 c0.315-0.315,0.615-0.51,1.035-0.673c0.317-0.123,0.794-0.27,1.671-0.31C9.312,4.631,9.597,4.622,12,4.622 M12,3 C9.556,3,9.249,3.01,8.289,3.054C7.331,3.098,6.677,3.25,6.105,3.472C5.513,3.702,5.011,4.01,4.511,4.511 c-0.5,0.5-0.808,1.002-1.038,1.594C3.25,6.677,3.098,7.331,3.054,8.289C3.01,9.249,3,9.556,3,12c0,2.444,0.01,2.751,0.054,3.711 c0.044,0.958,0.196,1.612,0.418,2.185c0.23,0.592,0.538,1.094,1.038,1.594c0.5,0.5,1.002,0.808,1.594,1.038 c0.572,0.222,1.227,0.375,2.185,0.418C9.249,20.99,9.556,21,12,21s2.751-0.01,3.711-0.054c0.958-0.044,1.612-0.196,2.185-0.418 c0.592-0.23,1.094-0.538,1.594-1.038c0.5-0.5,0.808-1.002,1.038-1.594c0.222-0.572,0.375-1.227,0.418-2.185 C20.99,14.751,21,14.444,21,12s-0.01-2.751-0.054-3.711c-0.044-0.958-0.196-1.612-0.418-2.185c-0.23-0.592-0.538-1.094-1.038-1.594 c-0.5-0.5-1.002-0.808-1.594-1.038c-0.572-0.222-1.227-0.375-2.185-0.418C14.751,3.01,14.444,3,12,3L12,3z M12,7.378 c-2.552,0-4.622,2.069-4.622,4.622S9.448,16.622,12,16.622s4.622-2.069,4.622-4.622S14.552,7.378,12,7.378z M12,15 c-1.657,0-3-1.343-3-3s1.343-3,3-3s3,1.343,3,3S13.657,15,12,15z M16.804,6.116c-0.596,0-1.08,0.484-1.08,1.08 s0.484,1.08,1.08,1.08c0.596,0,1.08-0.484,1.08-1.08S17.401,6.116,16.804,6.116z\"><\/path><\/svg><span class=\"wp-block-social-link-label screen-reader-text\">Instagram<\/span><\/a><\/li>\n\n<li class=\"wp-social-link wp-social-link-pinterest  wp-block-social-link\"><a rel=\"noopener nofollow\" target=\"_blank\" href=\"https:\/\/www.pinterest.com\/botanicchoice\/\" class=\"wp-block-social-link-anchor\"><svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M12.289,2C6.617,2,3.606,5.648,3.606,9.622c0,1.846,1.025,4.146,2.666,4.878c0.25,0.111,0.381,0.063,0.439-0.169 c0.044-0.175,0.267-1.029,0.365-1.428c0.032-0.128,0.017-0.237-0.091-0.362C6.445,11.911,6.01,10.75,6.01,9.668 c0-2.777,2.194-5.464,5.933-5.464c3.23,0,5.49,2.108,5.49,5.122c0,3.407-1.794,5.768-4.13,5.768c-1.291,0-2.257-1.021-1.948-2.277 c0.372-1.495,1.089-3.112,1.089-4.191c0-0.967-0.542-1.775-1.663-1.775c-1.319,0-2.379,1.309-2.379,3.059 c0,1.115,0.394,1.869,0.394,1.869s-1.302,5.279-1.54,6.261c-0.405,1.666,0.053,4.368,0.094,4.604 c0.021,0.126,0.167,0.169,0.25,0.063c0.129-0.165,1.699-2.419,2.142-4.051c0.158-0.59,0.817-2.995,0.817-2.995 c0.43,0.784,1.681,1.446,3.013,1.446c3.963,0,6.822-3.494,6.822-7.833C20.394,5.112,16.849,2,12.289,2\"><\/path><\/svg><span class=\"wp-block-social-link-label screen-reader-text\">Pinterest<\/span><\/a><\/li>\n\n<li class=\"wp-social-link wp-social-link-tiktok  wp-block-social-link\"><a rel=\"noopener nofollow\" target=\"_blank\" href=\"https:\/\/www.tiktok.com\/@botanicchoice\" class=\"wp-block-social-link-anchor\"><svg width=\"24\" height=\"24\" viewBox=\"0 0 32 32\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M16.708 0.027c1.745-0.027 3.48-0.011 5.213-0.027 0.105 2.041 0.839 4.12 2.333 5.563 1.491 1.479 3.6 2.156 5.652 2.385v5.369c-1.923-0.063-3.855-0.463-5.6-1.291-0.76-0.344-1.468-0.787-2.161-1.24-0.009 3.896 0.016 7.787-0.025 11.667-0.104 1.864-0.719 3.719-1.803 5.255-1.744 2.557-4.771 4.224-7.88 4.276-1.907 0.109-3.812-0.411-5.437-1.369-2.693-1.588-4.588-4.495-4.864-7.615-0.032-0.667-0.043-1.333-0.016-1.984 0.24-2.537 1.495-4.964 3.443-6.615 2.208-1.923 5.301-2.839 8.197-2.297 0.027 1.975-0.052 3.948-0.052 5.923-1.323-0.428-2.869-0.308-4.025 0.495-0.844 0.547-1.485 1.385-1.819 2.333-0.276 0.676-0.197 1.427-0.181 2.145 0.317 2.188 2.421 4.027 4.667 3.828 1.489-0.016 2.916-0.88 3.692-2.145 0.251-0.443 0.532-0.896 0.547-1.417 0.131-2.385 0.079-4.76 0.095-7.145 0.011-5.375-0.016-10.735 0.025-16.093z\" \/><\/svg><span class=\"wp-block-social-link-label screen-reader-text\">TikTok<\/span><\/a><\/li><\/ul>\n\n\n\n<p>Whether you\u2019re starting a new diet to get healthier in general or <a href=\"https:\/\/www.botanicchoice.com\/Weight-Loss\/\" target=\"_blank\" aria-label=\"reach your weight loss goals (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"rank-math-link\">r<span style=\"text-decoration: underline;\">each your weight loss goals<\/span><\/a>, there are common misconceptions that could hinder your progress. Here are some of the most common dieting mistakes you might be making without even knowing it.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\" id=\"Header0\">In This Healthy Insight:<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"#Header1\" class=\"rank-math-link\">Common Diet Mistakes<\/a><ul><li>Skipping breakfast<\/li><li>Forgetting about liquid calories<\/li><li>Not exercising<\/li><li>Using extreme diets and cutting out important foods<\/li><li>Mindless munching<\/li><li>Not stashing healthy snacks in your home or office<\/li><li>Going overboard on low fat<\/li><li>Not drinking enough water<\/li><li>Waiting too long to eat<\/li><li>Cutting out your favorite foods<\/li><li>Relying too much or not utilizing natural ingredients to supplement your diet<\/li><\/ul><\/li><li><a href=\"#Header13\" class=\"rank-math-link\">Small Changes to Make a Big Difference<\/a><ul><li>Ditch Processed Foods<\/li><li>Switch to Healthy Cooking Methods<\/li><li>Go Local and Organic for Produce<\/li><li>Eat Regularly and Mindfully<\/li><li>Don&#8217;t Skip Breakfast<\/li><li>Stop Buying Reduced-Calorie, Fat-Free Foods or Diet Soda<\/li><\/ul><\/li><li><a href=\"#Header20\" class=\"rank-math-link\">Dining Out on a Diet<\/a><ul><li>Read the menu before you go<\/li><li>Eat something small and healthy before you go<\/li><li>Choose water, before and during<\/li><li>What to order?<\/li><li>Pay attention to how food is cooked<\/li><li>Opt. for &#8220;on the side&#8221;<\/li><li>Substitute when you can<\/li><li>Practice mindful eating<\/li><li>Other small tips<\/li><\/ul><\/li><\/ul>\n\n\n<div class=\"wp-block-image is-style-rounded\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\"    src=\"https:\/\/www.botanicchoice.com\/blog\/wp-content\/uploads\/2020\/02\/diet-mistakes-1024x576.jpg\" alt=\"woman trying to figure out her diet\" class=\"wp-image-3682\" width=\"768\" height=\"432\" srcset=\"https:\/\/www.botanicchoice.com\/blog\/wp-content\/uploads\/2020\/02\/diet-mistakes-1024x576.jpg 1024w, https:\/\/www.botanicchoice.com\/blog\/wp-content\/uploads\/2020\/02\/diet-mistakes-300x169.jpg 300w, https:\/\/www.botanicchoice.com\/blog\/wp-content\/uploads\/2020\/02\/diet-mistakes-768x432.jpg 768w, https:\/\/www.botanicchoice.com\/blog\/wp-content\/uploads\/2020\/02\/diet-mistakes.jpg 1280w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"Header1\">Common Diet Mistakes<\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-1 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:100%\">\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<ul class=\"wp-block-list\"><li><strong>Skipping breakfast<\/strong><ul><li>There\u2019s a mistaken belief that if you skip breakfast, you\u2019re saving calories. Eating a healthy, <span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.botanicchoice.com\/blog\/diet-and-recipes\/how-to-add-more-protein-to-your-diet\/\">protein-filled<\/a><\/span> breakfast jumpstarts your <span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.botanicchoice.com\/blog\/health-and-wellness\/7-easy-ways-to-boost-metabolism\/\">metabolism<\/a><\/span>, helping you burn more calories throughout the day. <\/li><\/ul><\/li><li><strong>Forgetting about liquid calories<\/strong><ul><li>Did you know a regular soda can pack on 15 pounds in one year? Even juices include \u201chidden\u201d sugars we tend to overlook since they have a healthy stigma. Also, let\u2019s not forget to factor in your morning <span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.botanicchoice.com\/blog\/diet-and-recipes\/an-alternative-to-sluggish-mornings\/\">coffee<\/a><\/span>, smoothies and alcohol. If you\u2019re craving something a little more flavorful, try water with fruit slices in it.<\/li><\/ul><\/li><li><strong>Not exercising<\/strong><ul><li><a aria-label=\"Diet (opens in a new tab)\" href=\"https:\/\/www.webmd.com\/diet\/default.htm\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"rank-math-link\">Diet<\/a> and exercise go hand-in-hand. Eating right won\u2019t help you burn fat or build muscle and exercising won\u2019t combat a bad diet.<strong> <\/strong>If 30 minutes is too much, start with 10 and see how it goes or try something enjoyable like bowling, playing ping-pong or dancing.<\/li><\/ul><\/li><li><strong>Using extreme diets and cutting out important foods<\/strong><ul><li>Nowadays, it seems like there\u2019s a new fad diet every week. These trends don\u2019t help you <span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.botanicchoice.com\/Weight-Loss\/\">keep off unwanted weight<\/a><\/span> in the long run and are hard to maintain. For example, cutting out carbs and fats might seem like a good idea, but your body needs them for energy. The best diet is a lifestyle choice that includes variety, portion control and replacing \u201cbad\u201d carbs\/fats for \u201cgood\u201d ones.<\/li><\/ul><\/li><li><strong>Mindless munching<\/strong><ul><li>Having a snack is one thing but anything over 200 calories is another. Also, focusing on how much your intake adds up to instead of \u201csubtracting\u201d can help keep your diet in check.<\/li><\/ul><\/li><li><strong>Not stashing healthy snacks in your home or office<\/strong><ul><li>Keep a supply of nuts, fresh or dried fruit, protein bars, yogurt, cheese, graham crackers or granola handy for when hunger strikes.<\/li><\/ul><\/li><li><strong>Going overboard on low fat<\/strong><ul><li>It\u2019s psychological. You pick a low-fat snack and justify eating more of it because it&#8217;s low fat. Research backs this up.<\/li><\/ul><\/li><li><strong>Not drinking enough water<\/strong><ul><li>Staying hydrated is essential for everything your body has and does. Drinking the recommended eight 8 ounces of water per day benefits digestion, nutrient absorption, mood, skin health, energy and metabolism.<\/li><\/ul><\/li><li><strong>Waiting too long to eat<\/strong><ul><li><span style=\"text-decoration: underline;\"><a aria-label=\"Intermittent fasting (opens in a new tab)\" href=\"https:\/\/www.botanicchoice.com\/blog\/diet-and-recipes\/intermittent-fasting-10-eating-habits-lose-weight\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"rank-math-link\">Intermittent fasting<\/a><\/span> helps your body burn some stored fat for energy but there is fine line between this and starving yourself. Waiting too long to eat can put you in \u201cfamine\u201d mode which, most of the time, causes you to overeat or choose unhealthy foods for convenience.<\/li><\/ul><\/li><li><strong>Cutting out your favorite foods<\/strong><ul><li>While you can\u2019t eat buttery popcorn, cookies, pizza and ice cream every night it\u2019s important to eat your favorite foods occasionally. People that completely cut out their food \u201cvice\u201d tend to give up on their diet completely. The key is to take note of how much you eat and balancing with healthier foods and exercise.<\/li><\/ul><\/li><li><strong>Relying too much or not utilizing natural ingredients to supplement your diet<\/strong><ul><li>Relying completely on supplements to do all the work for you isn\u2019t going to do the trick. You need to combine it with a healthy diet and exercise. That said, taking a <span style=\"text-decoration: underline;\">multivitamin<\/span>, <span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.botanicchoice.com\/Probiotics\/\">probiotic<\/a><\/span> or <span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.botanicchoice.com\/Digestive-Health\/\">digestive enzymes<\/a><\/span> can help you reach your overall health and wellness goals. And if you\u2019re specifically looking to slim down, supplements such as <span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.botanicchoice.com\/Weight-Loss\/Advanced-Apple-Cider-Vinegar-Plus-reg-90-capsules.axd\">apple cider vinegar<\/a><\/span>, <span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.botanicchoice.com\/Aloe-Vera\/\" class=\"rank-math-link\">aloe vera<\/a><\/span> and other <span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.botanicchoice.com\/weight-loss\/\">weight loss aids<\/a><\/span> might boost your efforts. Talk to your healthcare professional about what products are right for you!<\/li><\/ul><\/li><\/ul>\n\n\n\n<p>So you want to eat healthier maybe shed a few pounds, but the idea of munching on kale or sipping green smoothies stops you dead in your tracks. You may have even tried a fad diet but returned to your old eating habits by week\u2019s end. Well, it\u2019s time to try a new tack. One or two small changes can make a big difference in your life. These will get you started.&nbsp;<\/p>\n<\/div><\/div>\n\n\n<div class=\"wp-block-image is-style-rounded\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\"    src=\"https:\/\/www.botanicchoice.com\/blog\/wp-content\/uploads\/2020\/05\/healthy-cooking-1-1024x576.jpg\" alt=\"a small child sitting on a table\" class=\"wp-image-4891\" width=\"768\" height=\"432\" srcset=\"https:\/\/www.botanicchoice.com\/blog\/wp-content\/uploads\/2020\/05\/healthy-cooking-1-1024x576.jpg 1024w, https:\/\/www.botanicchoice.com\/blog\/wp-content\/uploads\/2020\/05\/healthy-cooking-1-300x169.jpg 300w, https:\/\/www.botanicchoice.com\/blog\/wp-content\/uploads\/2020\/05\/healthy-cooking-1-768x432.jpg 768w, https:\/\/www.botanicchoice.com\/blog\/wp-content\/uploads\/2020\/05\/healthy-cooking-1.jpg 1280w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"Header13\">Small Changes to Make a Big Difference<\/h2>\n\n\n\n<p>So you want to eat healthier maybe shed a few pounds, but the idea of munching on kale or sipping green smoothies stops you dead in your tracks. You may have even tried a fad diet but returned to your old eating habits by week\u2019s end. Well, it\u2019s time to try a new tack. One or two small changes can make a big difference in your life. These will get you started.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ditch Processed Foods<\/h3>\n\n\n\n<p>There\u2019s nothing that gets taste buds tingling than the aroma of donuts, burgers, fries and pizza. Yum! But think twice before pulling into the drive-thru because these foods are loaded with fat, cholesterol, sodium, artificial coloring, preservatives and taste enhancing chemicals that increase your risk for obesity, cardiovascular problems and a weakened immune system. While you could probably get by with the occasional indulgence, eating several meals a week like this will ravage your health in no time.<\/p>\n\n\n\n<p>Instead, learn to cook two or three go-to recipes that are fast, simple and healthy. Roasted chicken breasts, baked salmon in foil, turkey burgers, eggs, vegetable hummus wrap \u2013 the possibilities are endless. &nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Switch To Healthy Cooking Methods<\/strong><\/h3>\n\n\n\n<p>Many of us fry our food which makes it tasty but also removes essential nutrients. In fact, the tastier you make your food, the less healthy it often becomes. Try these tricks to keep nutrients and flavor intact.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Grill or bake meat, fish, chicken, vegetables<\/li><li>If you must fry, use olive oil<\/li><li>Steam or stir fry vegetables<\/li><li>Get creative with seasonings<\/li><li>Experiment with poaching, broiling, and pressure-cooking techniques<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Go Local and Organic for Produce<\/strong><\/h3>\n\n\n\n<p>Hit your neighborhood farmer\u2019s markets for fresh, in-season, chemical-free fruits and vegetables. Their produce is often much cheaper than grocery stores with a huge range of items. Stock up and freeze what you can.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Eat Regularly and Mindfully<\/strong><\/h3>\n\n\n\n<p>It\u2019s normal to get hungry every three or four hours. Going longer depletes your energy and causes your metabolism to plummet.&nbsp; Putting yourself on a regular eating schedule allows you to plan ahead with&nbsp;<a href=\"https:\/\/www.botanicchoice.com\/healthy-snacks\">healthy foods and snacks<\/a>.<\/p>\n\n\n\n<p>We have lots of excuses for skipping meals: we\u2019re not hungry or we\u2019re too busy. If we do manage to snarf something down, it\u2019s on the run. Sitting down and eating slowly and mindfully helps your body process the food and gives your digestive system time to signal the brain to tell you you\u2019re full. &nbsp;<\/p>\n\n\n\n<p>While you\u2019re at it, dine with the lights on. It appears people who eat in well-lit spaces eat fewer calories and make better food choices. Bright spaces make us more alert and mindful of what we\u2019re consuming.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Don\u2019t Skip Breakfast<\/strong><\/h3>\n\n\n\n<p>Time and time again, research confirms that breakfast is the most important meal of the day, yet 25% of us skip it. Breakfast energizes you and sets your metabolism for the rest of the day. Skipping it throws your body into starvation mode and by lunchtime you\u2019re excessively hungry and prone to overeating. Research further shows dieters are more successful at&nbsp;<a href=\"https:\/\/www.botanicchoice.com\/weight-loss\">losing weight and keeping it off<\/a>&nbsp;when they eat breakfast. Lack of time is no excuse. It only takes 5 minutes for oatmeal, an egg sandwich or yogurt and fruit.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Stop Buying Reduced-Calorie, Fat-Free Foods or Diet Soda&nbsp;<\/strong><\/h3>\n\n\n\n<p>You\u2019ll find reduced-calorie cheese, bread, peanut butter, pancake syrup and more but, these often eliminate the nutrients that are actually healthy for you. The result? You end up feeling less satisfied and craving even more. Skip the diet soda too. It has no nutritional benefits nor&nbsp;<a href=\"https:\/\/www.botanicchoice.com\/blog\/health-and-wellness\/best-weight-loss-supplements\/\" target=\"_blank\" rel=\"noreferrer noopener\">does it help you lose weight<\/a>. What it does is mess up your body\u2019s insulin, expose you to potentially cancerous chemicals and increase levels of sodium leading to bloat. If you\u2019re really craving a soda, enjoy a regular one or better yet replace it with a fresh juice.<\/p>\n\n\n\n<p>Start by making one or two small changes listed above. It can make a huge difference in how you look and feel. If you\u2019re looking for additional ways to ensure you\u2019re getting the&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/www.botanicchoice.com\/blog\/health-and-wellness\/13-essential-vitamins\/\" target=\"_blank\">vitamins and nutrients your body needs<\/a>, try adding a&nbsp;<a href=\"https:\/\/www.botanicchoice.com\/vitamins\/multivitamins\/\">multivitamin<\/a>&nbsp;and check out these&nbsp;<a href=\"https:\/\/www.botanicchoice.com\/vitamins\">supplements to compliment your healthy lifestyle<\/a>&nbsp;efforts. Before you know it, you\u2019ll be on your way to a slimmer, trimmer, healthier you. &nbsp;<\/p>\n\n\n<div class=\"wp-block-image is-style-rounded\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\"    src=\"https:\/\/www.botanicchoice.com\/blog\/wp-content\/uploads\/2022\/01\/dinner-1024x683.jpg\" alt=\"couple dinner diet\" class=\"wp-image-7520\" width=\"768\" height=\"512\" srcset=\"https:\/\/www.botanicchoice.com\/blog\/wp-content\/uploads\/2022\/01\/dinner-1024x683.jpg 1024w, https:\/\/www.botanicchoice.com\/blog\/wp-content\/uploads\/2022\/01\/dinner-300x200.jpg 300w, https:\/\/www.botanicchoice.com\/blog\/wp-content\/uploads\/2022\/01\/dinner-768x512.jpg 768w, https:\/\/www.botanicchoice.com\/blog\/wp-content\/uploads\/2022\/01\/dinner.jpg 1200w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"Header20\">Dining Out on a Diet<\/h2>\n\n\n\n<p>On average, more than 56% of Americans eat out 3 times a week, including take out. Not only is this rough on your wallet, but it also makes it hard to eat healthy and stick to your diet. Here are some tips to help. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Read the menu before you go<\/strong><\/h3>\n\n\n\n<p>With all the creative restaurant names out there, it\u2019s hard to tell what\u2019s actually on the menu. Almost every restaurant will have a website where you can view the menu ahead of time, so give it a google search to find some healthy options.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Eat something small and healthy before you go<\/strong><\/h3>\n\n\n\n<p>Don\u2019t stuff yourself before you go out to eat, but showing up at a restaurant extremely hungry makes it likely you\u2019ll make impulsive decisions and overeat.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Choose water, before and during<\/strong><\/h3>\n\n\n\n<p>Drinking water before meals makes you feel fuller, a&nbsp;<a href=\"https:\/\/www.botanicchoice.com\/Detox\/\">natural detox<\/a>, suppressing your appetite and decreasing overall calorie intake. Since your body uses energy to make water body temperature, drinking cold water helps boost your metabolism. Remember, it\u2019s recommended you drink 8 eight-ounce glasses a day and water has no calories, carbs, fats, sodium or sugars.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>What to order?<\/strong><\/h3>\n\n\n\n<p>Broth-based and tomato-based soups help you avoid heavy cream and other additives. Lean meats such as sirloin, filet, fish and chicken let you enjoy your favorite meats with less saturated fat and calories.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Pay attention to how food is cooked<\/strong><\/h3>\n\n\n\n<p>Avoid ordering food that includes words such as: au gratin, crispy, tempura, braised, pickled, au jus, fried, saut\u00e9ed, pan fried, creamed, buttered and pan roasted. This will ensure your food isn\u2019t covered in grease, unhealthy fats and sodium. Go for steamed, boiled, grilled (most of the time), baked and roasted.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Opt. for \u201con the side\u201d<\/strong><\/h3>\n\n\n\n<p>Sauces, gravy and salad dressings can be misleading \u2013 ask for it on the side so you can monitor how much goes onto each bite, avoiding unnecessary calories and sodium.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Substitute when you can<\/strong><\/h3>\n\n\n\n<p>A lot of meals and beverages are made to order, but this doesn\u2019t mean you can\u2019t substitute something healthier for your side. Choose vegetables, fruits or a salad instead of fries and ask for low-fat milk in your coffee instead of creamer.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-2 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>Practice mindful eating<\/strong><\/h3>\n\n\n\n<p>First, skip the bread, especially if it\u2019s white. Bread is filled with unnecessary carbs, calories and additives.<\/p>\n\n\n\n<p>Second, eat slowly and enjoy your meal. Eating slower helps you fully digest and savor each bite. Sometimes eating smaller portions such as two appetizers instead of one large entr\u00e9e stops you from feeling like you must finish the large portions. An added bonus \u2013 &nbsp;you get to sample more than one type of food!<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Other small tips:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Avoid buffets<\/li><li>Say no to dessert<\/li><li>Sharing is caring<\/li><\/ul>\n\n\n\n<p>If you\u2019re following a diet and are concerned about getting all the&nbsp;<a href=\"https:\/\/www.botanicchoice.com\/vitamins\/\">vitamins<\/a>&nbsp;and nutrients you need with such restricted food options, try supplementing! It can be a convenient, effective way to obtain the nutrition your body needs without added calories, carbs, sugar, sodium and unhealthy fat!<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image is-style-rounded\">\n<figure class=\"aligncenter size-full is-resized\"><a href=\"https:\/\/www.botanicchoice.com\/weight-loss\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\"    src=\"https:\/\/www.botanicchoice.com\/blog\/wp-content\/uploads\/2021\/12\/weight-loss-cta.jpg\" alt=\"Browse Weight Loss\" class=\"wp-image-7452\" width=\"240\" height=\"428\" srcset=\"https:\/\/www.botanicchoice.com\/blog\/wp-content\/uploads\/2021\/12\/weight-loss-cta.jpg 320w, https:\/\/www.botanicchoice.com\/blog\/wp-content\/uploads\/2021\/12\/weight-loss-cta-168x300.jpg 168w\" sizes=\"auto, (max-width: 240px) 100vw, 240px\" \/><\/a><\/figure><\/div><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Whether you\u2019re starting a new diet to get healthier in general or reach your weight loss goals, there are common misconceptions that could hinder your progress. Here are some of the most common dieting mistakes you might be making without even knowing it.<\/p>\n","protected":false},"author":8,"featured_media":7522,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15],"tags":[],"class_list":["post-3183","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet-and-recipes"],"_links":{"self":[{"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/posts\/3183"}],"collection":[{"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/comments?post=3183"}],"version-history":[{"count":16,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/posts\/3183\/revisions"}],"predecessor-version":[{"id":8885,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/posts\/3183\/revisions\/8885"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/media\/7522"}],"wp:attachment":[{"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/media?parent=3183"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/categories?post=3183"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/tags?post=3183"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}