10 Common Diet Traps And How You Can Avoid Them
Feel like you've done everything you can lose weight, but it's just not happening? Take a look at the most common diet errors and find out how to stop them from sabotaging your weight loss efforts.
#1 Your portions are too big
- Weight and measure out your portions. Don't let hungry eyes dictate your portion size. Even if you're eating healthily, you'll struggle to shed pounds if you're having large portions.
#2 You're not paying attention to the foods you're eating
- Always check caloric content and guideline daily amounts before you buy. Low-fat doesn't always mean low calorie. Some low-fat foods contain extra sugars to improve their taste. Find out your GDA's for calories, fat, saturated
fat, sugar and salt for average adults. Guideline daily amounts: 1) Each day (calories): Women - 2000; Men - 2500; 2) Each day (fat): Women - 70g.; Men - 95g.; 3) Each day (saturates): Women - 20g.; Men - 30g.; 4) Each day (salt):
Women - 6g.; Men - 6g.; 5) Each day (sugars): Women - 90g.; Men - 120g.
#3 You feel like giving up
- Get back on track and don't lose hope! Overeating or indulging in naughty treats can guilt-trip dieters into giving up. At any one time, 31% of Britons are dieting so no one's perfect.
- 31% of UK adults are permanently on a diet.
#4 You're doing less exercise
- Exercising helps keep weight loss on track. Adults should do a minimum of five days a week x 30 minutes per day moderate-intensity physical activity = weight loss.
- People tend to move less when they start dieting. Research shows that people's activity levels tend to drop by 40% when they try to lose weight.
#5 You skip breakfast
- Eat three regular meals a day to stabilise your overall calorie intake. A specific study by Imperial College London revealed that when skipping breakfast, high-calorie foods topped the list of favourites that test subjects chose to eat later
in the day.
- You are 43% less likely to become obese if you eat breakfast.
#6 You've stopped snacking
- Listen to your body and keep hunger pangs at bay. Regular, healthy snacking can help maintain your energy and blood sugar levels. The ideal snacks are high in protein and fibre-opt. for a small handful of nuts, a few dried apricots or
some hummus and carrot sticks.
#7 You're not eating enough
- Aim to lose no more than 1 kg. (2 lb.) a week. Don't deprive yourself of meals or cut back on calories too much! This can slow down your metabolism and even end up burning your muscles for energy.
#8 You're not getting enough vitamins
- No food provides all the nutrients that we need so it's important to eat a wide variety of different types of foods, especially if you're dieting. Vitamins and minerals are important for keeping your energy levels up and for making sure
your body is functioning properly: 1) Vitamin B: Important for the release of energy from the food we eat. found in wholegrain cereals, fortified breakfast cereals, green leafy veg and dairy foods; 2) Vitamin D: Important for the
absorption of calcium and phosphorus in the body helping form strong bones and teeth. Found in oily fish, eggs, butter and milk; 3) Calcium: Vital for the growth and strengthening of bones. found in dairy foods, nuts, white bread,
dried fruit, pulses and green leafy vegetables; 5) Iron: Important for maintaining healthy blood and fighting infections, tiredness and low mood. Found in red meat, dried apricots, dark green leafy vegetables, whole grains and
fortified breakfast cereals.
#9 You use food as a reward
- Are you too attached to calorie-laden meals? Think about how you view your food. Take a step back and consider rewarding yourself in other ways, such as a long bath or spa treatment: 1) Eat comfort foods when happy - 86%; 2)
Eat to reward themselves - 74%.
#10 You're drinking too much
- Count the calories in your drinks too. Many people forget how many calories are in their drinks, even a glass of healthy orange juice can contain around 100 calories: 1) Large latte (with milk) - 250 calories; 2) Glass of red wine - 90
calories; 3) Smoothie - 500 calories; 4) Pint of beer - 170 calories; 5) Glass of water - 0 calories.
Head to waitrose.com/lovelife to discover delicious and nutritious recipes and our simple 8-week diet plan | Sources: http://www.waitrose.com/home/inspiration/health_and_nutrition/weight_loss/portion_sizes.html; http://www.waitrose.
html; http://www.foodnavigator.com/Financial-Industry/UK-consumers-sceptical-of-diet-foods-says-Mintel; http://www.waitrose.com/home/inspiration/health_and_nutrition/weight_loss/getting_active.html; http://diabetes.webmd.com/
news/20120614/breakfast-diabetes-obesity; http://www.bbc.co.uk/news/health-19962588; http://www.waitrose.com/home/inspiration/health_and_nutrition/nutrition_advice_and_healthy_eating/balancing_your_diet.html;
http://www.waitrose.com/home/inspiration/health_and_nutrition/nutrition_advice_and_healthy_eating/know_your_nutrients/vitamins.html; http://foodpsychology.cornell.edu/outreach.comfort-food.html; http://www.time.com/time/