Three Diet Detention

Don't let these get in the way of your diet.

Here are some barriers that could be getting in the way of your diet. For more get the November issue of Women's Health!

Obstacle One: You think "water-rich diet" means more trips to the cooler
What's wrong with that? Water in your glass is good, but water in your food can have serious slimming power. In an American Journal of Clinical Nutrition study, obese women aged 20 to 60 were told to either reduce their fat intake or increase their intake of water-rich foods, such as fruit and veggies. Although they ate more, women in the water-rich group chose foods that were more filling – yet had fewer kilojoules – so they still lost 33 percent more weight in the first six months than the women in the reduced-fat group.
Detour Fill up on food that's high in H2O. Some good choices in addition to fruit and veggies: stock-based, low-sodium soups; oats and other wholegrains; and beans.

Obstacle 2: You give up junk food today but put off joining a gym until January.
What's wrong with that? Tackling one goal at a time is supposed to help you succeed. But research published in the Archives of Internal Medicine bucks that conventional wisdom. In a study of more than 200 people who smoked, had high blood pressure and weren't extremely active, one group was asked to quit the butts, cut back on dietary sodium and increase physical activity all at once. Another group addressed one bad habit at a time. The group that tackled all their problems simultaneously had the higher success rate after 18 months.
Detour Combining your goals may work for the same reason job negotiations do: when you ask for everything, you're more likely to get something. Put this thinking to the test by creating a healthy eating and exercise plan and throwing all your energy into following both.

Obstacle 3: You never think about potassium
What's wrong with that? A Canadian study concluded that getting more potassium might help lower your weight and blood pressure. Levels measured in study participants were proportional to their diet and weight. Vegetables, beans and fruit are rich in potassium, says Giovanelli-Nicolson. "If you consume large amounts of these foods, it will automatically increase your potassium levels. These foods are low in kilojoules and fill you up quickly due to the high fibre content, which is vital for any weight-loss diet."
Detour You should aim for 4700mg of potassium each day. Supplements may help you hit that target, but doctors don't recommend them for everyone. Try filling up on white beans (one cup: 1000mg potassium), squash (one cup: 494mg), spinach (one cup: 840mg), baked potato with skin (926mg), yoghurt (one cup: 600mg), mackerel (1 100mg per 100g) and orange juice (one cup: 473mg).ref:womenshealthsa