Weight Loss Mistakes

Four Weight Loss Mistakes and How to Avoid them

Mistake 1: Ignoring portion size

The food you are eating may be fine but research shows that average portion sizes have increased by up to 50% over the last thirty years so if you are struggling to lose weight it could just be that you are eating too much.

The fix:

Use the guide below and reduce the size of your meals and snacks by 15-20%.  You’ll be amazed how such a small and simple change can make such a big impact on your waistline.

2 cupped handfuls = a serving of milk, yogurt, lettuce or green leafy veg.

1 cupped handful – a serving of cooked pasta, rice, breakfast cereal, couscous, bulgur wheat, beans, pulses, fruit or vegetables.

The size of your hand = a serving of bread

The size of your palm = a serving of meat, chicken, fish, poultry or cottage cheese,

The size of a clenched fist = a serving of potatoes, bread

The size of 2 fingers (index and middle) = nuts and seeds, hard cheese

The size of the tip of your thumb = margarine.

Mistake 2: Skipping breakfast

Breakfast eaters are invariably thinner and healthier than breakfast skippers.  This is because missing breakfast cheats you of a great opportunity to bank a whole host of important nutrients and causes blood sugars to plummet increasing the likelihood of over-eating throughout the rest of the day.

The fix:

If you can’t face the idea of eating first thing, try stimulating your appetite by getting up a little earlier and going for a run, do a few minutes yoga or just take a brisk walk around the block.  Research from Kansas University shows that people who exercise before breakfast not only burn more calories and experience better fat loss; they also automatically eat a healthier diet throughout the rest of the day.

If lack of time is the main reason for skipping breakfast prepare something in advance that you can eat on the run such as a whole meal pitta spread with a little peanut butter or Tahiti paste, banana slices and honey, a tin or carton of fruit in natural juices or a home-made, whole meal fruit muffin or a fresh fruit smoothie in a flask.

Mistake 3: Munching lunches with hidden fats

Commercially prepared sandwiches and salads can be far higher in fat than you might think and poor labeling can make it difficult to know exactly how many calories you’re eating.  The National Consumer Council recently criticized a number of high street sandwich chains for selling seemingly healthy sandwiches that had more than twice as much saturated fat as a McDonald's!

A guide to nutritional labels:

*Fat -20 grams  or more is too much, 3 grams is the minimum

*Saturates - 5 grams or more is too much, 1 gram is the minimum

*Sugars - 10 grams or more is too much, 2 grams is the minimum

* Fiber - 3 grams or more is too much, 0.5 grams is the minimum

The fix: 

Always read the nutritional label of your lunch.

These guidelines allow you to work out whether a food is high or low in a certain nutrient at a glance.

Alternatively, make your own lunch or have it made to your specifications at the local deli or sandwich bar.  Swap white breads for whole meal wraps, stone-ground or rye breads.  Add in some lean, protein in the form of fish, chicken, ham, prawns or turkey and plenty of fresh salad.

Keep fat levels low by swapping butter and margarines for a light scraping of low fat spread and instead of mayonnaise which has an average of 240 calories per tablespoon, go for chutneys, pickles, cranberry or apple sauces which contain an average of just 40 calories for the same amount.

Finally, liven up your salads with a drizzle of good quality balsamic vinegar or sweet chill dipping sauce (both have approximately 14 Kcals per serving) instead of oily salad dressings which can add up to whopping 250 calories per serving.

Mistake 4: Winding down with wine

Whilst the occasional glass of wine won’t do you any harm, relying on it to put a full stop to your working day is never a good idea.   Alcohol lowers blood sugar levels making you feel tired and over stimulates your appetite (hence the reason behind aperitifs).  It also robs the body of a great many essential vitamins and minerals and may increase the likelihood of calories from food being stored as fat.

The fix:

Never drink alcohol before your evening meal.  When you are hungry cravings for alcohol are generally stronger but drinking it only serves to lower blood sugars further so hold off, at least until after you've eaten.  You will invariably find the desire for your favorite tipple subsides quite considerably after eating.  If you do still want a drink have one but in a small glass.

Alternatively, a spritzer or an elder flower cordial with sparkling water, ice, fresh mint and slices of lemon served in a large wine glass can make a refreshing substitute.