5 dieting / exercising mistakes

Found on 50plus.com

Mistake 1: Not doing the math

If you want to lose weight, you have to burn more than you eat. Most people don't have an accurate idea of how many calories they are consuming versus how much they are expending. A good place to start is to figure out what your daily calorie intake needs are based on your weight, gender and age, and then subtract 200.

Pay attention to nutrition labels and the portion sizes. Measure your food so you can get an accurate idea of what a serving looks like.

On the fitness side, online tools and charts can help you "ball park" how much your daily activities really add up to.

Mistake 2: Ignoring what you drink

If you're paying close attention to the numbers, everything that passes through your lips has to figure into the calculations.

Mistake 3: Focusing on cardio

We start to lose muscle after the age of 30, and we'll lose roughly 1/3 of our muscle mass between the ages of 50 and 80 if we fall prey to inactivity. Cardiovascular exercises are important, but the heart isn't the only muscle that needs attention.

First of all, strong, flexible muscles will help prevent injury. Strength training will help improve balance, increase flexibility and support the bones, joints and tendons.

Building muscle is also important for weight loss. Why? It will rev up your metabolism.

Mistake 4: Getting sloppy

It's essential to make sure you're doing an exercise properly to get the full benefits and to avoid injuries that will set you back.

Don't let the fitness machines do the work - Don't rush through exercises - Set up exercise equipment for your body - Change up your routine and learn new ways to exercise

Mistake 5: Giving into guilt

Communication is key. Let your family know about your diet and fitness goals so they understand where you're coming from when you say no to that chocolate pie.

Prepare some gentle ways of saying no beforehand if you're headed to a gathering where you know you'll be accosted by a well-meaning friend or family member.