We’ve all been there. We’ve cut back on fat, said no to cakes in the office and swapped sugary drinks for their low-calorie cousins, but still the weight won’t shift. What’s going wrong? You may find that you are sabotaging your diet without even knowing it. Read on to find out the most popular diet downfalls and the simple ways that can help you lose weight.
Problem: TV snacking Studies have shown that you consume twenty-five percent more calories sitting in front of the television than at the table. Watching television takes your mind off what you’re eating and you won’t recognise you’re full. Solution: Turn off the TV and eat at the table This will be much more comfortable and you’ll be more aware of what you’re eating. If you have a dining partner, you can start some nice conversation too!
Problem: Diet food
You’d think foods branded as ‘healthy’ and ‘low fat’ would be good for you, right? Wrong. The sweeteners that are injected into your food to replace the sugar and fat and reduce the calorie count will actually make you crave sweet food. That’s why often one low fat chocolate bar will often lead to another…
Solution: Re-educate yourself
Don’t look at chocolate bars or full fat yogurts as ‘bad’ alternatives. You’re more likely to be satisfied eating a normal chocolate bar than a low-fat one, and, therefore, less likely to grab another to get your sweet fix.
Problem: Man portions
If you’re the main cook in your house, you may find that your portions are starting to match those of your man’s. This adds extra calories to your plate, sabotaging your diet plans.
Solution: Use your hand
Use your hand to work out your portion size. This method is great, as it works for everyone’s individual bodies and can help you lose weight. Your palm represents how much protein you need, your fist represents how many vegetables you need, your thumb indicates the fat your body needs and your cupped hand determines how many carbs you need.
Problem: Leftover lover
This is usually a problem if you’re a mum on the run. Often, you don’t have time to cook properly for yourself, so grab a bite of toast in the morning and finish off your kids’ fish fingers and chips in the evening. Chances are, you won’t fill up on these foods and will reach for convenient snack foods or a takeaway menu in the evening.
Solution: Plan meals and chew gum
The best way to combat this problem is to chew gum when you’re dishing up your children’s foods. You won’t be tempted to pop a couple of chicken nuggets in your mouth if you’re chewing something minty. Taking time to plan your own menu at the start of the week will prevent you from snacking on the kids’ food or relying on the local Chinese at the last minute.
Problem: Bored biter
Thirty-seven per cent of women says they eat when they’re bored. No wonder it’s the number one reason you gain weight! Reaching for the biscuits or migrating to the fridge when you’re stuck for something to do is bound to have a negative effect on your waistline.
Solution: Water bottle
Every time you feel your mind wandering, grab a bottle of water. Water fills you up and raises your metabolism. It’s also great for improving your skin’s complexion and can also help banish headaches. A win all-around!
Problem: All day graze
If you pick at food all day, you may not realise how many calories you’re consuming. It’s easy to forget that packet of crisps after work or those breadsticks off your colleague’s lunch plate, but your body doesn’t forget, and those calories will be mounting up.
Solution: Food diary
Buy a cheap notebook and write down everything that passes your lips, including drinks. Write down how you were feeling when you ate and whether or not it filled you up. A weekly reflection on your diary will soon highlight any patterns to you. If grazing is for you, try having freshly cut veggies available or a handful of nut to graze on.
How To Lose Weight
In today’s fast-paced world, it can be difficult to balance healthy eating, working full time, raising a family and maintaining positive relationships with your friends and family. You don’t need to do everything, every day. But you do need to be aware of how to lose weight, to keep you from sabotaging your diet. How you choose to combat it is up to you. Some women find accountability groups work well, whereas others like to set themselves goals or milestones to measure success. You might want to reward yourself for saying no to second helpings, by buying yourself a non-food treat, such as a nail varnish. It’s up to you what you do. Just make sure it’s sustainable and if you do go overboard at your colleague’s wedding, don’t beat yourself up about it. Tomorrow is a new day – don’t let yesterday’s bad habits spoil today’s good intentions.
Related Article: Paul at Ocean Recovery’s ultimate guide to conquering your food addiction
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Hayley H is a Blogger for an online fitness workout website which stars Lucy Mecklenburgh from TOWIE- Results With Lucy. Hayley is passionate about health and fitness and loves to share her knowledge to help women with their fitness.
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