Additional Facts About Dieting

Before you are to pursue your plans on dieting, here are some common things that are advised but also the reason why so much of that good thing can be disastrous.

1. Say no to seconds

Why that's advisable: It's an easy way to keep portions in check and avoid eating too much at one meal.

But how it can backfire: You may feel an urge to make that one serving count and end up with a heaping plate of more calories than you'd get from two small plates.

The point: If you can have a portion that's ample but not excessive and not go back for more, keep doing what you're doing. But if you always crave a return trip to the kitchen no matter what you dish up - or pile your plate high to avoid taking seconds - scrap this rule. Instead start with a small portion and wait 20 minutes (that's how long it takes your stomach to tell your brain that you're full). If you're still hungry, take a little more.

2. Keep sweets out of the house

Why that's advisable: You'll be less likely to devour a whole carton of ice cream or box of chocolates in one sitting.

But how it can backfire: If you feel deprived, you're more likely to order the jumbo-size double-fudge sundae the next time you're at the ice cream shop. Having some tempting treats on hand also teaches you to build willpower, according to research published in the Journal of Consumer Research. "It allows you to develop a strategy for resisting them or controlling how much you consume," explains lead author Kelly Geyskens, PhD.

The point: If you can't have a little ice cream (or another personal trigger food) without overdoing it, ban it from the house. Buy treats that you can enjoy in small quantities and feel satisfied, like individually wrapped dark chocolate squares.

5. Wake up 30 minutes early to work out

Why that's advisable: Exercising first thing is a great way to make sure that you don't lose motivation (and free time) as the day progresses.

But how it can backfire: If you're not getting enough sleep to begin with, waking up earlier can take a toll on your waistline. A University of Chicago study found that people who regularly slept 5 1/2 hours per night ate about 200 more calories each day in snacks than those who got 8 1/2 hours per night. More time awake may simply equal more time to eat. Other studies have suggested that lack of sleep disrupts hormones that regulate appetite.

The point: Sleep experts say you should get at least 7 hours of sleep per night to stay at a healthy weight. So if you're going to wake up 30 minutes earlier, turn in 30 minutes earlier, too. Not possible? Forget the a.m. workout and instead sneak in three 10-minute bouts of activity during the day.

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