Great Britain

Struggling to lose weight? The 6 diet mistakes you could be making

WORKING out and cutting down on your food should in theory lead to weight loss, but one expert has now warned that this isn't always the case.

Spending hours at the gym and not seeing any results can be infuriating - especially if you've cut out some of your favourite foods in the quest to lose weight.

People want to lose weight for many reasons and the coronavirus pandemic has meant that more and more Brits are looking to shed the pounds after a link was found between people who were obese and severe illness from the virus.

The UK government is also lending its hand in helping Brits to lose weight and has claimed that its NHS app can help people lose a stone in weeks.

Around 50 per cent of Brits said they have put up to half a stone on during Covid lockdowns due to reasons such as snacking and working from home.

Speaking to The Sun sports nutritionist from Instant Knockout, David Stache, said there are some reasons as to why you might not be getting the results you want.

Here he reveals the six things you need to look out for and how to get back on track with your weight loss.

1. Poor food choices

David explained that whether your goal is weight loss, muscle gain or improved conditioning, your diet needs to follow suit.

He said: "You could be working tirelessly in the gym but if you are not fuelling your body with all the right nutrients and calories, you will not see the results.

"Whilst a regular workout regime is one piece of the puzzle to aid weight loss, a healthy diet is another huge aspect to support your goals and will play a huge part in helping you get the results you are trying to achieve."

If you struggle with making health choices, David suggest looking to a supplement for health.

He advised looking for one that combines essential fat-burning and performance enhancing ingredients to speed up metabolism, reduce hunger cravings and increase energy levels.

2. Hefty workouts

Social media is currently full of people showing off their gym routines, so it's no wonder we feel as though we have to work out like athletes to stay in shape.

But David said that you might actually be working too hard in the gym.

He said: "Smashing through workouts on the gym floor is a great sign that you are giving everything you can to your new regime, but if you are left glued to your chair after your session as it has wiped you out, you may be working too hard.

"What we do in the gym is only a small part of getting results and research has shown that as you push beyond what your body is capable of recovering from, it slows you down to conserve energy.

"Remember: results don’t happen overnight, and training smart is far more important than having to crawl out of the gym."

3. Not enough sleep

Now that lockdown restrictions have ended, it won't take long before we all start filling our schedules up, and for some people this can mean sacrificing sleep for socialising.

David said that poor sleep can drastically sabotage your workout results.

He explained: "The reason is that sleep deprivation makes it more difficult for you to have enough energy to push through your workouts and could force you to start skipping sessions.

"Poor sleep can also impact the hormones that control appetite, making you more likely to binge on unhealthy, sugary snacks that will undo all the efforts you have put in at the gym.

"You should be aiming for around 7-9 hours each night for optimal results. To promote a deeper, more peaceful sleep, you could try taking a hot bath before bed, and avoid using any electronic devices within an hour before you try to go to sleep.

"If you are sleeping right, your body will let you know one way or another."

4. Checking the scales

David highlights that while you should monitor your progress you shouldn't base it all on what the scales say.

He says you shouldn't take for granted the other health benefits that come with a good diet and regular work outs.

He said: "Exercise can greatly improve energy levels, mental health, mobility, and even sleep - none of which should be taken for granted. Pushing yourself too much and restricting your calories in order to shift the scales can be more detrimental as you could be forcing yourself to burn out which can negatively impact your results.

"Remember, your body needs to take a rest in order to restore and repair itself, so never skip a rest day.

"You will feel more energised and ready to go again for the next session, which will pay off a lot more than if you overdo it."

5. Going it alone

David said a major weight loss mistake people often make is that they think they should and can do it all on their own and be successful in the long-term.

The reality, he said, is that when trying to reach your weight loss goals, you need support from those around you as they can help you stay on track.

He added: "There is nothing worse than dragging yourself to the gym on your own when you do not want to and going out to eat with friend’s who are all enjoying their meals whilst you’re sticking to a diet.

"If you really want to achieve your goals, you need to be doing it with other people who will motivate you to succeed."

6. Keeping tabs

When it comes to seeing results and progressing, consistency is one of the key things, David says.

However, if you are not monitoring your progress, you will never know where there are gaps to improve or what you are doing well.

He explained: "A good rule here is to review your previous workouts as you plan the next session, this way you set expectations on what you should be achieving."

Linda Robson tries out recipes from the the NHS weight loss app

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