7 things that can stand in the way of weight loss

Certain habits can hinder your attempts to lose weight - and keep it away.
If you've changed your eating habits to focus on healthier foods and taken your workout seriously, you can expect to lose weight. However, the reality is that despite what you may have believed, weight loss is more complicated than calorie consumption versus calorie consumption. If you are trying to lose weight, check these habits that may interfere with your efforts.
1. You save on protein.
If you normally eat a muffin or avocado toast for breakfast, you may need to increase your protein intake. Research has shown that a high-protein breakfast can help alleviate hunger, so you may be less tempted to have a morning snack.
Protein is also important at lunch and dinner. If you routinely eat salads or sip gazpacho without accompanying protein - such as boiled egg, yogurt, beans, meat, poultry, or fish - over time, this can lead to a decrease in muscle tissue, which means that your metabolism will slow down and mak…

Can't lose weight? The 5 cooking mistakes derailing your diet


DOING all the right things by cooking healthy meals at home – but still can’t shed the pounds no matter how hard you try?

If that applies to you, it could be down to some simple cooking mistakes that are derailing your diet.

There are some common cooking mistakes you could be making that might be derailing your diet
Top dietitian Susie Burrell has revealed that there are some common mistakes people make at home that pack in the fat, sugar and calories into your 'healthy' home cooked meals.
The Sydney-based expert says: "While home cooked food is generally more nutritious and lower in calories than take away and restaurant meals, it can also be exceptionally easy to overdo things in the kitchen without even realising it.
"Take oil for example, the amount we regularly see celebrity chefs use on their recipes is often adding more fat to the meal than you need in an entire day."
Here, Susie reveals the most common cooking mistakes people make and how to avoid them from ruining your weight loss journey...

1. Not measuring added fat

We're all guilty of drizzling unlimited volumes of oil into the pan before whipping up an evening meal.
However, Susie says that while some types of oil are better for us, like extra virgin olive oil, it does not mean that you can consume unlimited volumes of it.
She wrote in her blog Shape Me: "We do not need a lot of added fat in our diet, at most just one to two tablespoons of added oil each day, but with many of us using a free pour method we actually have no idea how much oil we are actually using."
Susie recommends taking control of your fat intake simply by measuring your oil portions out using a tablespoon – and at most use one tablespoon per person you are serving.

2. Using too many sauces

Whether it is mayo, tomato sauce or the myriad of seasonings you add to a stir-fry, we're all guilty of adding sauces, oils and spreads to food to boost the flavour.
However, you can literally be adding in hundreds of extra calories, salt and sugar a day when you pour or spread freely.

 Don't be fooled, the sauces we all add to our favourite foods come packed with calories and sugar, beware your portion sizes if you're trying to lose weight

Don't be fooled, the sauces we all add to our favourite foods come packed with calories and sugar, beware your portion sizes if you're trying to lose weight
Susie urges slimmers: "Remain mindful of the portions of sauces you are using by always measuring out the recommended amounts and where possible limit any dishes to just one or two added seasonings or sauces to control you total calorie and salt intake."
When it comes to sauces and spreads, Susie urges slimmer to stick to a 20 cent piece portion size.

3. Too much protein

A common cooking habit is to cook a little more meat or chicken or fish than you need with the goal of having leftovers.
However, Susie points out that the reality is that we eat what we cook - so if you cook 750g or 1kg of protein for four people, you will eat this amount rather than the 500-600g you actually need.
She says: "The issue with this style of eating is that we consume far more protein than we need at the expense of low calorie, nutrient rich vegetables.

 Your serving of chicken must fit in the palm of your hand

Your serving of chicken must fit in the palm of your hand
"One of the easiest ways to slash calories from your day is to minimise your protein portions and bump up your intake of vegetables and salad."
For women, the perfect size to aim for is a small hand or palm-sized portion, while for men the ideal size is roughly the size of a small hand.

4. Cooking in oil or butter

Many people find themselves automatically pouring oil or a slab of butter in a pan when cooking quick and easy meals.
Despite this, Susie says you can cut calories by using pans and grills that require no added oil in cooking.
"Another ingenious option is to use baking paper as a lining for the pan to cook fish and sausages without any added fat at all," she adds.

NHS tips for weight loss success

The NHS has shared their three key tips for weight loss success:
  1. Make realistic changes to your diet and physical activity that can become a part of your regular routine
  2. The best way to lose weight is to make long-term changes to diet and physical activity that result in a steady rate of weight loss
  3. Aim to lose weight at around 0.5kg to 1kg a week (1lb to 2lb), until you achieve a healthy body mass index (BMI)
Lots of us eat and drink more than we realise and do little physical activity. The result is often weight gain.
To lose weight, we need to change our current habits. This means eating less – even when eating a healthy, balanced diet – and getting more active.
Fad diets and exercise regimes that result in rapid weight loss are unlikely to work for long, because these kinds of lifestyle changes can't be maintained.
Once you stop the regime, you're likely to return to old habits and regain weight.
Source: NHS
"In the case of mixed dishes, baking paper helps to marinade the protein in any sauce you may be using to give your protein plenty of flavour minus any added fat."

5. The added extras

There's nothing we love more than those added extras to our meals - whether it be feta, or avocado, sour cream, gravy or grated cheese.

However, while these extras make our meals taste great they also add literally hundreds of calories.

Susie recommends taking control by adding only one extra to meals, and measuring out your portions of high fat sauces and toppings such as cheese and sour cream.

She adds: "Look for lower fat and calorie options including cottage cheese, plain yoghurt or herbs and spices which add flavour with a far fewer calories."

Source: thesun.co.uk


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