Critical Dieting Errors Part II
By Karen Sessions

Critical Dieting Errors Part II Last month I discussed critical dieting errors many people make in efforts to lose weight. This month I will wrap it up. The first two errors mentioned were, jumping from one diet to the next and cutting calories drastically. After reading last months newsletter, I hope you understand a bit better how neither of these tactics work.

This month I will discuss two more weight loss mistakes made by many individuals in hopes of shedding that stubborn fat, and they are:

3. Failing to make small changes to shock the body

4. Scared to death to eat a carbohydrate

Okay, it's time to get a grip on reality. We want to lose weight and we do that by eating and making small, continual changes, not by restricting nutrients and overloading our bodies with hours of endless cardiovascular exercise.

Your body does a wonderful job of playing mind games with you, and in order for you to get the body you want, you have to play those mind games right back. You CAN fool the body, but only for so long. It's programmed to adapt FAST!

Bodybuilding programs are so successful because they are an eating program that changes weekly and/or bi-weekly, depending on the previous weeks results. This constant change keeps the body off guard and always responding.

Another reason bodybuilding programs are so successful is because cardio is not targeted in an all-or-nothing effort. It begins on the lower end and increases weekly, and therefore, no crash-and-burn effect or plateaus are encountered.

Let's discuss these detrimental errors a bit more.

Dieting Errors - Failing to make small changes to shock the body

Critical Dieting Errors Part II Many people are making the correct nutritional choices but just keep running around in circles, not making any progress. This is what is known as a plateau. Basically, your body has adapted to the same meal and exercise plan you have been doing on a day in and day out basis. There are no changes to cause your body to work or burn fat.

Making a simple change such as carb-rotation will send your BMR soaring through the roof and get that fat burning process in full force again. This tactic keeps the body off guard on what you are doing, while actually feeding it at the same time and not storing fat.

Making small changes to your cardio regimen is another way to keep things on the upbeat. Many start their cardio plan six days a week for 45 minutes. Yikes! That is a lot to begin with. Your better choice would be to start at the low end and progress weekly so your body doesn't adapt. I like to call this Progressive HIIT Cardio. I use it successfully and it's proven to work wonders every time! An example would be:

Progressive HIIT Cardio

Week #1 - 3 days a week for 20 minutes
Week #2 - 4 days a week for 20 minutes
Week #3 - 4 days a week for 25 minutes
Week #4 - 4 days a week for 30 minutes
Week #5 - 4 days a week for 35 minutes
Week #6 - 4 days a week for 40 minutes
Week #7 - 4 days a week for 45 minutes
Week #8 - 5 days a week for 45 minutes
and so on...

Dieting Errors - Scared to death to eat a carbohydrate

Mistake #4 is the fear of carbohydrates. This can be attributed to almost 95% of the population. The media and diet gurus have made people so afraid to put a carbohydrate into their mouth that it's almost to the ridiculous point. The carb scare mimics the fat-free frenzy back in the late 80's and early 90's.

For those of you who have How To Lose Weight; FOREVER! and are still trying to lose, you really should look into doing the carb-rotation. Give it at least a 6-week trial, although you will see changes much sooner. I am a bodybuilder and use this method for losing fat for contests. I would not promote something that I haven't tried or wouldn't use myself.


I have been consulting a young lady online for four weeks now. When she first began she was 135 pounds and 21% body fat. I put her on carb-rotation and now on her fourth week she is down to 16% body fat.

Her eating plan began with her consuming roughly 1800 calories and 200 grams of carbohydrates. She is down to about 1700 calories and 150 grams of carbohydrates and still losing body fat. How does she do this? I simply have her eating clean foods on a constant basis and cycling her carb bi-weekly. This allows her to make changes every two weeks in either her carbs and/or calories as needed. I will continue to lower her carbs slowly, depending on her weekly progress.

If you implement these helpful suggestions in your nutrition program you will be well on your way to achieving your weight loss goals.

About The Author

Karen Sessions has been in the fitness industry since 1988 and is a certified personal fitness instructor and specialist in performance nutrition. She is a nationally qualified natural female bodybuilder, holding numerous titles in the southern states including two overalls.

Karen has written six e-books on fitness. She also writes articles for several fitness websites, and distributes two monthly newsletters regarding weight loss and female bodybuilding.

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