You may be one of those feeling like you doing everything right yet your weight loss has come to a standstill.
For many of us weight seems to be a constant battle. We get going and are all excited and hyped up to Just do it! Around week 4 most of that enthusiasm seems to be fading away and we’re back to old habits and feeling frustrated to not get the results we are looking for.
Let’s look at some common Guidelines that may be holding you back.
1. Focus on low fat only
It is fine to choose low fat products but remember many low fat products are high in sugar! You may be saving on fat but the additional kilojoules going in are not helping. Eg a pack of Jelly tots is 0g fat with about 70g carbs per 100g.
1 slice bread = 15g carbs so if you having a packet of zero fat Jelly tots you are in effective getting in around 4.5 slices of bread!
Quick tip – use a slice of bread as a benchmark when you buying/ evaluating food labels (convert total carbs per serving to slices of bread)
Low fat is also not necessarily always “low fat”. Depending on the original fat content of a product the “low fat” version may still be high in fat. E.g. cottage cheese full cream is very high in fat so the low fat version may have less fat than the original product but is still high in fat.
2. Eating Low GI
Eating low GI foods is a great choice as most Low GI foods have a good fibre content thus making glucose release slower and keeping blood sugar levels more stable.
However – Low GI foods fall under starches. A starch gives you energy so if you are not burning up all the energy from the Low GI foods you are eating then you will not lose weight. Portion control is important.
Quick tip – learn to count carbs as well.
3. Diet with no Exercise
Diet alone will work to a certain degree but you will get to a point where the exercise must kick in. In order to burn fat burning up kilojoules from exercise is great and for weight maintenance this is very important.
Quick tip – find an exercise that works for you. Make use of a biokineticist or personal trainer if necessary.
The best is to always get a personalized plan to suit your needs!