In a fit of enthusiasm and determination to lose weight, it’s easy to fall into the trap of setting rules and regulations which may be both punishing and difficult to sustain, and which may inadvertently promote weight gain.
Nutritionist Helen Buchan from Zing Nutrition has given High Life North 7 tips to help avoid some of the common pitfalls.
Don’t count calories
Apart from vegetables, low-calorie foods are often lacking in the quality of nutrients necessary to drive a healthy metabolism, provide us with energy and help to prevent diseases.
Don’t eat low-fat foods
We need fat in our diets, particularly essential fats, to burn our own body fat and to provide important fat-soluble vitamins A, D, E and K which are so crucial to good health.
Don’t eat too little
Eating too little can result in muscle wastage which can slow and prevent weight loss. It’s also true that introducing an element of intermittent fasting into a weight loss regime can be extremely effective, although you still need to be mindful of muscle wastage.
Don’t over exercise
The right sort of exercise can be great for building muscle and burning fat. Too much exercise, however, especially if it’s not supported by the right nutrition, can erode muscle mass as well as putting us into fight or flight mode which may encourage fat storage.
Don’t skip breakfast
Skipping breakfast as a knee jerk reaction to having eaten too much the day before can massively backfire, because as the hunger kicks in later in the morning and your resolve lessens, you may well give in to all the wrong kinds of food which could end up being so much worse than having had breakfast in the first place.
However, if you include some, ‘time-restricted eating,’ as part of your weight loss plan, you may skip breakfast (or at least push it back until later in the morning) to allow for a longer overnight fast – the benefits of which may be greater than having breakfast.
Don’t cut carbs from your diet
You need carbohydrates for both physical and mental energy, but it’s also true that as a survival mechanism (which goes way back into our ancestry) the body, in the absence of carbs, can switch to using fat for both physical and mental energy. Keto diets will do just this and alternating a predominantly low GL diet with short bursts of Keto can be amazingly effective in achieving rapid weight loss.
Don’t drink sugar
Fizzy drinks, fruit juices, alcohol, even ‘healthy,’ smoothies can be very high in sugar and will contribute to weight gain. Stick to water and herbal teas as much as you can.
If you need a helping hand, Helen is offering free 30-minute weight loss reviews by phone every Wednesday afternoon. Book your slot here.