We weigh up the reasons your diet is not working
From mindless eating to not getting enough rest, Lauren Taylor speaks to experts about the common mistakes
It can be frustrating if you’ve been doing all the right things but the weight just isn’t shifting – or you have even put a bit back on.
Here are some common mistakes dieters make, according to experts: 1 You’re eating ‘diet’ foods instead of whole foods
Dietitian Sophie Medlin said: “Detox products won’t work for weight loss. Remember, if there was a drink or a supplement you could take that worked safely and effectively for weight loss, we wouldn’t have an obesity epidemic.”
And beware of brands and celebrities selling ‘miracle’ weight-loss products.
Sophie said: “We all have different genetics and lifestyles – we can’t all look the same. Dietitians haven’t been saying anything new for a very long time, as nutrition is about balance. It’s not about cutting things out, it’s not about making people feel guilty for eating normal food.
“I tell people to base their diet around fruit and veg, lean protein, have some nuts and seeds and things like pulses.”
2 You aren’t eating mindfully
While you might have upped your exercise and switched to a healthier diet, how we eat is sometimes just as important as what we eat – especially if you’re looking to shed a few pounds. In our busy society, it’s become the norm to eat meals in front of the TV, while scrolling through our phones.
Georgie Murphy, a nutritionist at personalised vitamin service, Vitl (vitl.com) said: “If while eating, our mind is distracted, a cascade of physiological stress responses will put us in ‘fight or flight’ mode. Research suggests over time, this can negatively influence our appetite and eating behaviours towards obesogenic habits, such as comfort eating and bingeing.”
Meanwhile, mindfulness stimulates the parasympathetic nervous system (PSNS), critical for the state of ‘rest and digest’. Georgie added: “It increases communication between the brain and our gut, to support the physiological processes necessary for optimal digestion.”
3 You’re overestimating the impact of working out
Although exercise can help you lose weight – and it’s vital for overall health – personal trainer from The Training Room, Mark Fox, says many people believe it’s the only way to lose weight.
He said: “They think if they exercise constantly and burn more calories, they’ll eventually achieve their ideal weight. Unfortunately, what people don’t realise is that the more they exercise, the more their appetite will increase to compensate for the increased energy required. As the saying goes, ‘You can’t out-exercise a poor diet’. Exercise will certainly help you lose weight but you still have to work on your calorie intake, improving the quality of foods and reducing alcohol.”
4 You’re forgetting about moving – outside of the gym
Sure, you might be spending half an hour or even an hour exercising every day but if you’re sitting for the other 15, you won’t give yourself the best chance of weight loss.
Personal trainer Mark said: “A better approach is to slightly increase your energy expenditure through a mixture of exercise and NEAT (non-exercise activity thermogenesis), “which is the energy expended from daily, nonsports-like activities, such as walking instead of driving to work, or cleaning the house. This way, your body is less likely to significantly increase your appetite and hunger, helping you stick to your nutrition plan.”
5 You’re only doing cardio
Cardio – like running, cycling and hiking – is amazing. It burns calories, it improves your heart health, it’s important for aerobic fitness and it makes you feel great. But if you’re only doing cardio to lose weight, you could be missing a trick.
Mark said: “Resistance (strength) training tends to burn fewer calories as you perform it, so many people ignore its ability to assist in weight loss. What they don’t realise is that if you build more muscle, your body requires more calories to maintain that muscle. This results in a higher calorie burn each day, even at complete rest.”
In other words, with a bit more muscle, you’ll be burning more calories even when lazing on the sofa. Mark added: “A combination of the two [cardio and resistance] provides better results.”
6 You binge-eat healthy food
Switching to a more nutritious diet is hugely positive but make sure all your hard work isn’t undone by unwittingly consuming more calories than you mean to.
Georgie said: “If the goal is weight loss, moderation is important. Being mindful of portion size of healthy foods such as nuts and avocados, can go a long way in supporting your weight-loss regime.”
7 You aren’t sleeping enough
Experts believe there is a link between overeating and lack of sleep.
Georgie said: “Sleep regulates two hormones called ghrelin and leptin that are essential in appetite control. Sleep deprivation has been shown to decrease leptin and increase ghrelin, leading to an increase in overall hunger. A better night’s sleep may support you to eat wisely and avoid mindless grazing.”
Plus, if you’re increasing exercise, your muscles need to properly rest and repair overnight. Getting a solid eight hours may be the simplest weight-loss advice. lAlways speak to your GP before starting a new weight-loss programme.