Are you struggling to lose weight? Find out some activities and tips that could be tripping you up. Here are some of the most common weight loss barriers and how to overcome them.
Skipping breakfast can lead to unplanned and unhealthy mid-morning snacking or bingeing at lunchtime. This act is a bad idea. It may reduce your calorie intake for a brief period, but you’ll be much hungrier later on and more likely to overeat.
Go for breakfasts containing fiber, such as wholegrain bread or porridge. Also eat regularly and don’t starve from one meal to the next. Have some healthier snacks handy just in case.
Read: See Why You Should Consume More Fiber Daily
Losing track of your calories
A cafe latte, a handful of crisps, a piece of chocolate, a biscuit and mindless munching can easily sabotage an otherwise well-planned diet.
Make a note of every bite to stay within your calorie allowance.
High-calorie snacks will do your waistline no favours, but healthier snacks can help you control hunger and keep your energy levels up.
Choose snacks with fiber such as fruit, veg and wholegrain food.
Lapping up low-fat
Low-fat or fat-free doesn’t always mean low calorie.
Always check food labels for fat, sugar and calorie content.
Drinking too many calories
Some fancy coffees, sweet fizzy drinks, smoothies and alcoholic drinks can pack a calorie punch.
Go for water (still or sparkling) with a slice of lemon, tea or coffee with reduced-fat milk, or herbal tea.
Checking Your Weight too often
Your weight can fluctuate from day to day, so weighing yourself daily may not give a true picture of your weight loss.
Weigh yourself once a week and use other goals to measure progress.
Read: Some Anti- Weight Loss Thoughts and How to Overcome Them
Setting unrealistic goals
Weight is a gradual process. Thinking you’ll lose half a stone (3 kg) in your first week is probably setting yourself up for failure. A realistic goal is vital to successful dieting.
Smaller goals are the building blocks to weight loss success.
Gaining weight from exercising
Take care not to cancel out the calories you’ve burned during exercise by eating more afterwards or you might end up putting on weight.
Mind your calorie intake especially when you are hungry after the exercise.
Eating oversize portions
This is a common reason why people struggle to lose weight.
Use smaller plates and stop eating before you feel full.
See Frequently Asked Questions and Answers On Nutrition and Weight Loss
Tips to Avoid Weight Gain in Order to Meet Your Weight Gain Plan
- Stick to your daily recommended units. Men shouldn’t regularly drink more than 3-4 units of alcohol a day. Women should not regularly drink more than 2-3 units a day. As a guide, a pint of lager and a 250 ml glass of wine both contain 3 units of alcohol.
- Alternate an alcoholic drink with a diet soft drink or water; this will help to prevent you becoming dehydrated.
- Choose drinks with a lower ABV (Alcohol By Volume) instead of your usual tipple. There’s an increasing range of lower alcohol choices available and most also have fewer calories.
- Don’t drink on an empty stomach, as this can lead to snacking. If you do snack while drinking, avoid high-calorie snacks such as crisps, pork scratchings chips. Try lighter options such as pretzels, plain popcorn or oven-baked crisps.
- Drinking in rounds can mean you end up drinking more than you intended. Opt out and drink at your own pace.
- Try cutting down with a friend, as you’ll be more likely to stick to it with moral support.
- Eat a healthier dinner before you start drinking. Order or cook before you start drinking so you’re not tempted to go for the less healthy options.
- Avoid binge drinking. Drinking a large amount of alcohol over a short period of time may be significantly worse for your health than frequently drinking small quantities.
Do You Know That:
- A pint of 5% strength beer = a packet of McCoys salted crisps (170 kcal)
- A standard glass (175 ml) of 12% wine = one Cadbury Heroes miniature bar (126 kcal)
- A double measure (50 ml) of 17.5% fortified wine = one Asda bourbon biscuit (65 kcal)
- A glass (50 ml) of (17%) cream liqueur = a Milky Way bar (118 kcal)
- A standard bottle (330 ml) of 5% alcopop = three Lees teacakes (237 kcal)
Do The Following For Your Own Good:
- Swap a pina colada for a mojito and save 326 kcal
- Substitute a pint of lager for lager shandy and save 100 kcal
- Swap double rum and coke for single vodka, lime & soda and save 107 kcal
- Substitute a large glass of white wine for a white wine spritzer with soda and save 35 kcal