Avoid!! Diet Mistake..

Dieting can be hard. People often consciously and unconsciously make mistakes. Here are a few diet tips to help you lose weight and to avoid common mistakes dieters often make. Eat Regular Meals.
Many dieters try skipping meals in order to save calories but that just leads to unnecessary hunger which can lead to binging or overeating later. Plan on eating smaller meals at regular intervals to avoid extreme hunger.
Drink water.

Often thirst is mistaken for hunger. Drink plenty of water to avoid extra calories from grazing when you think you are hungry but you are actually thirsty.

Exercise.
Dieting is all about eating less calories than you burn. Exercising is a great way to burn more calories .

Start over immediately.
Often when someone messes up their diet, they think, well the day is blown. I will get back on track at the next meal, or tomorrow or next week. This is a slippery slope. If you indulge or slip up on your diet get back on track immediately.


Measure your food.
Do you really know what a 1 cup serving of a food looks like? Do you really know what a 3 or 4 oz serving of meat looks like? We often overestimate our portion sizes. Weigh your food until you can realistically and honestly gauge food portion sizes.

Keep a food diary.
In addition to weighing your food, you should keep a food diary. It is very easy to "forget" about the odd bite here and there when you are not tracking everything you eat. Those calories add up fast. You are only deceiving yourself if you are not honest about every morsel that passes your lips.

Plan ahead.
Nothing derails a diet faster than not having a plan. Getting home from work after a long day and starving is not the time to plan a healthy meal . You will be more apt to stop for fast food or order in. By planning ahead and having healthy meals options available will help you keep on track with your diet. If you tend to oversleep, then don't plan on making your lunch in the morning when you know you will not have time. Plan to make that lunch the night before so you can grab it on your way out the door.

Have a sensible diet plan.
Going on an extreme diet might help you lose weight in the short term but if it is not something you can stick with then you will gain your weight back. Can you only eat cabbage soup the rest of your life or eat nothing but rice and apples? You should have a diet plan that allows you to eat a well balanced diet.

Have realistic goals.
Having a goal of losing 100 lbs in 6 months is not realistic. It will only discourage you. Have a realistic diet goal. Perhaps plan on losing 1 - 2 lbs a week. This is attainable and will make you more likely to stick to your goal..

Headaches: an Overview

Headaches are one of the most common pain-related health problems in both children and adults. You may have a headache along with another minor health problem such as a sore throat, cold, or sinus problem. The most common types of headaches usually are not serious but may occur again and again. Tension headaches are the most common type of headache and are often caused by stress and emotional strain. Most adults have tension headaches from time to time. Approximately one-third of people who have migraine headaches first began having them as teenagers.

Common causes of headaches include:

• Alcohol, caffeine, or other drug use or withdrawal.
• Changes in the levels of chemicals in the body (neurotransmitters).
• Coughing or sneezing.
• Dehydration.
• Dental problems or procedures, such as pain from grinding the teeth or from a root canal.
• Eating or drinking cold foods and fluids.
• Emotional stress.
• Exposure to smoke or fumes from chemicals, including carbon monoxide.
• Eyestrain.
• Fever.
• High altitude. Lower oxygen levels at high altitudes can cause headaches.
• High blood pressure (hypertension).
• Infection in the sinuses, such as sinusitis or an abscess.
• Medical procedures, such as the aftereffects of a lumbar puncture (spinal tap).
• Medicines. Many medicines can cause headaches.
• Muscle strain in the neck, upper back, or shoulder muscles.
• Upper respiratory infections.

Most of the time headaches get better or go away with home treatment and do not require a visit to a doctor. Home treatment for headaches can often help reduce the severity of pain and the length of time the pain is present. Home treatment may also relieve other symptoms, such as fever, nausea or vomiting, anxiety, or muscle aches. Start home treatment as soon as you can. Be sure to review the home treatment information for any other symptoms you may have.
If your doctor has prescribed a specific treatment for your headaches, begin treatment as soon as a headache starts. Be sure to follow his or her instructions when taking any prescription medicine for your headache.

For mild pain without other symptoms, try to rest in a quiet, dark room. Place a cool compress on your forehead and do not smoke, drink alcohol, or use illegal drugs.
You may be able to reduce the frequency and severity of your headaches by trying relaxation exercises. These exercises can help take away tension and stress that cause headaches or make them worse. Try to relieve it using heat, such as hot water bottles, heating pads, or hot baths, to relax tense muscles. Be careful not to burn yourself. Using ices also helps such as an ice pack applied to the back or the neck or the temples. Massage therapy and biofeedback, which can reduce muscle tension, especially in your neck and shoulder muscles. This muscle tension can cause headaches or make them worse.

When your child has headaches, talk to your child. Let him or her know you care. Extra attention and quiet time may be all that is needed to relieve the pain. If your child's doctor has prescribed a specific treatment for his or her headaches, begin treatment as soon as your child complains of the pain. Let your child rest quietly in a darkened room with a cool compress on his or her forehead.

You may be able to prevent headaches by changing your daily routine. Eat regularly. Do not skip meals. Choose nutritious foods; do not fill up on salty foods or carbonated beverages. Keep a regular sleep schedule. Set a bedtime and time to get up, and stick to them, even on weekends. This will help your body get used to a regular sleep time. Avoid oversleeping.

Physical therapy may help you strengthen your neck muscles, improve your posture, and increase your mobility. Exercise regularly can help prevent headache. Walking, cycling, jogging, swimming, or even dancing or gardening are great ways to relieve stress. If you tend to hold tension in your neck and shoulders, walking may be especially helpful; the swinging motion of the arms seems to relax those muscles. Try practicing a relaxation exercise once or twice a day for 10 to 20 minutes. Apply massage which can reduce muscle tension, especially in your neck and shoulder muscles. Muscle tension can cause headaches or make them worse.

Practice good posture and body mechanics at home and at work. Sit straight in your chair with your lower back supported. If you sit most of the day, take breaks once an hour to stretch your neck muscles. If you work at a computer, adjust your monitor so that the top of the screen is at eye level. Use a document holder to keep the copy at the same level as the screen. If you frequently use the telephone, consider a headset or speakerphone. Do not cradle the handset between your shoulder and your ear.

To prevent a child's headache, make sure your child gets enough rest. Offer frequent nutritious snacks and beverages during the day. Do not allow your child to fill up on salty foods or carbonated beverages. Make sure your child do not skip meals.