When the scale won’t budge it’s time to take a long hard look at your diet strategy. LTC’s Nutritional Therapist, Fariba Sahai reveals the common mistakes we make when trying to lose weight.
1: Crash dieting
‘Fifty percent of the weight we lose when we crash diet comes from muscle mass and not fat. Each pound of muscle burns around 50 calories a day, so every pound of muscle you lose reduces the amount of calories you burn by 50. And as soon start eating normally the weight will pile back on again as fat. Try to eat little and often and keep healthy snacks on you to reduce the risk of unplanned, impulse eating.
2: Not exercising
‘If you don’t exercise it will be harder for you to lose weight. Exercise burns calories and increases your metabolism. Find an activity that you love like walking, dancing, running or cycling and do it as often as possible. There are some great digital wristbands around that record how many steps you’ve taken and calories burned. They allow you to set daily goals and then track your progress ultimately motivating you to spend more time moving and less time sitting!
3: Cutting out all fat
‘Some fats found in nuts and oily fish can actually help you lose weight such as flaxseed oil – the richest source of Omega 3 which is responsible for healthy joints and muscles and radiant skin. Flaxseed oil has also been shown to activate leptin, a hormone that helps supress appetite and it boosts your metabolism helping you burn extra calories. Don’t be afraid to enjoy a spoonful a day, it also makes a great salad dressing.
Fats to avoid are the saturated variety found in red meat, cheese, butter, cakes, biscuits and chocolate.
4: Not drinking enough water
‘Dehydration slows your metabolism down by 3%. This translates into a weight gain of 5lbs a year for someone weighing 150lbs! Keep a large bottle of water on your desk or by the sink and aim to drink the equivalent of 8 glasses a day.
5: Raiding the fridge after 7pm
‘When you sleep your body repairs and builds muscle but if you eat too close to bedtime it will focus on digesting your food instead. In addition your metabolism slows down at night so calories are stored as fat rather than muscle. Try not to eat after 7pm and if you crave something sweet have a herbal tea.
6: Being impatient
‘Think of losing weight as slow and steady journey to health, not a frantic race to the perfect body. People who lose weight gradually have a better chance of maintaining it over time and if health is your motivating factor, weight loss is easier. Don’t get hung up about weighing yourself, muscle weighs more than fat and as you tone-up you may find your weight plateaus. Instead use your clothes as a guide or try keeping a photo diary to motivate you.’
Here at the Light Touch Clinic we believe in healthy, sustainable weight-loss. Body Blitz is a 6 week journey to a healthier lifestyle. We will partner with you to establish a realistic goal weight and offer guidance, support and safe and effective strategies – from grocery shopping to mindful eating – to help you reach it and maintain the results.
Book Body Blitz in January and enjoy great savings plus receive a FREE digital monitor to track your progress.