10 Dietary Mistakes to Avoid

Not eating enough protein especially in the day

The government's recommendation for protein—a measly 0.4 grams per pound of body weight—is barely half of what you need to build muscle, which in turn will help you burn fat. This applies to women as well: You need protein

Skipping breakfast

I don't mean grabbing a soda or eating a quick doughnut; I mean consuming whole foods such as oatmeal, eggs, fruit, milk, and yogurt. Your brain and body both need these nutrients to function.

Skipping other meals because you don't think ahead

Maybe you're in meetings all day and haven't eaten for six hours. When you finally do, you choose badly because you're absolutely starved. What's more, you eat too quickly when you're famished, outracing your body's "fullness" signal. Instead, aim to eat every three hours.

Eating carbs only

A plain bagel alone, or with orange juice, is one of the worst breakfasts you can eat. Dreadful. Your blood sugar will light up like fireworks on the Fourth of July. This stimulates the release of the hormone insulin, which signals your body to stop burning and start storing fat. It also triggers hunger, making you reach for something else that will skyrocket your blood sugar again. Better to start your day off with eggs (protein), turkey bacon (fat), and a side of fruit (healthier carbs).

Thinking in terms of "snacks" packaged in boxes and bags.

Stop planning your meals around snacks. Just plan frequent meals. When you do the "s" thing, you're not saving yourself calories from a meal. Oftentimes you're upping your calories.

Consuming cheap, empty-calorie carbs.

Non-diet soda, potato chips, cookies, popcorn, and white bread have made America fat. The empty calories are bad enough, but the real damage comes from the havoc these wreak on your blood sugar.

Falling for the fat-free gimmick.

Just because some box of crap you bought at the store says "fat free" doesn’t mean you can eat twice as much of it without ballooning your belly. You'll still be consuming a bunch of calories. What's worse, the phrase non-fat is usually code for—you guessed it—more

Not "fishing" for healthy protein.

Generally speaking, plant fats are healthier than animal fats. But the fats in fish are an exception, especially those from darker fleshed ones like salmon. The omega-3 fatty acids they contain are just what the doctor ordered to keep your ticker ticking. (The U.S. government doesn’t provide RDAs for omega-3s, but they should.) In the meantime, substitute fish for another animal protein several times a week and supplement with omega-3s for good measure.

Not drinking enough water.

Your factory-installed thirst mechanism is a lemon. By the time you crave water, you're already dehydrated. That can short-circuit today's workout and eventually wreck your health, which is a shame, since all you have to do is turn on a faucet. Drink a minimum of 12 6-ounce glasses of non-caffeinated fluids per day, plus an additional 6 ounces for every 15 minutes of training.

Shopping in the center aisles of the supermarket.

Not everything in the center aisles of your local supermarket is junk—hey, canned tuna is useful—but the vast majority of what you'll find there has been pumped full of chemicals and processed beyond belief. Unless you need a greeting card, a magazine, or a can of shaving cream, stay on the store's periphery, where all the fresh stuff lies.