10 Most common weight loss mistakes

We all make mistakes when trying to lose weight and with so many diet fads around its not surprising - as we are bombarded with conflicting information all the time.

I've put together 10 common mistakes and what to do instead:

1. Working out slowly to stay in the 'fat-burning zone'
It doesn't work because the total calories burnt will be lower when you run slowly for a long time than if you run shorter at a higher intensity. Furthermore, research shows that higher intensity workouts raise your metabolism for 24-48 hrs afterwards, therefore burns calories for longer too.

2. Not eating after your workout in the hope of burning extra fat as your metabolism speeds up.
This is simply not true. If you take in a mix of protein and carbohydrate after a workout it will aid recovery and allow you to perform better in later sessions. 

3. Taking in diet supplements that promise to suppress appetite or increase metabolism

There is absolutely no evidence that these work, and if you read the back of the packets they often say they should be taken in conjunction with a balanced diet and physical activity.
Eat a balanced healthy diet and exercise regularly - avoid the pills, its all hocus pocus

4. Training for treats
Its easy to eat more calories than you burn and mentally its dangerous to tell yourself you have earnt those chocolates just because you've been out training. Even if it is a quick easy option.
Instead, prepare a healthy post-workout snack before you train, to avoid reaching for those naughty snacks.

5. Weighing yourself every day
Focusing on weight loss only is not good long term. Its more sustainable and healthier to lose 1-2 pounds per week than 3-4.
Weigh yourself a maximum of once a week, look for long term trends and remember that muscle weighs more than fat. So you could be getting leaner, not just skinnier - a much healthier look!

6. Eating a very low calorie diet thinking that your body will have to use its excess fat to fuel your workout.
This just makes your body go into starvation mode, and whilst you might lose weight initially, your metabolism will just drop and your body will cling to the fat rather than burn it for energy

7. Cutting out fat

Fats are essential in our diets (you should aim to consume 25-30% in your total calorie intake). Restrict saturated fats found in butter meats and cheese and instead include monounsaturated fats such as oily fish, olive oil and nuts in your diet.

8. Using sports drinks or gels to fuel short workouts

If you are eating well and fuelling up sufficiently before your training session there should be enough energy stored in your muscles to see you through two hours of exercise. you need the quick boost provided by energy products only if you are going longer than this. Otherwise, water is good enough.

9. Training harder, faster, longer to get leaner
If you don't give your body the rest it needs, you are at risk of overtraining which can cause hormone imbalances and have a detrimental effect on weight loss. Build up your training gradually, take at least one day off a week, eat a healthy diet, cross train.

10. Going training without breakfast
By the time you wake up, your bodys energy stores will be diminished, just from maintaining your bodes functions whilst asleep. Training on an empty stomach in the morning may affect your performance as your bodys starvation mechanisms may kick in, preventing the training adaptations that increase your metabolism in the longer term. Try to have some slow-release carbohydrate such as porridge or wholemeal toast before you head out.

Boost your healthy meals

Easy Upgrades

Add some nutritious ingredient to already-healthy meals to transform them into super health-boosting meals.

Boost Smoothies

Add unsweetened cocoa powder

Cocoa powder is rich in flavonoids, the antioxidants that reduce blood pressure and cholesterol. They also protect against sun damage. It contains no added sugar and has less saturated fat than dark chocolate.

Boost Yoghurt

Add flaxseeds

These are a rich source of omega-3 fatty acids, vitamin B6 and fibre. Grind them with a pestle and mortar to aid digestion.

Boost Salmon

      Add oregano

It has up to 20x more antioxidants than other herbs, particularly if you buy fresh.

Boost sandwiches

         Add broccoli sprouts

They have up to 100x more sulforaphane than full-grown broccoli – which helps to neutralize carcinogen. It can be difficult to obtain in the supermarkets so you may want to grow your own.

Boost Rice

      Add turmeric

The yellow curcumin is a powerful anti-inflammatory phytochemical which helps to maintain mental health

Boost salad

         Add edamame

50g of these green soyabeans provides 5.5g of protein, 2.6g fibre and lots of folate, magnesium and vitamin K.

Boost pasta sauce

Add minced turkey

For every 28g, minced turkey has one more gram of protein than minced beef, and less saturated fat. It also provides absorbable iron, needed for endurance running.

Boost salad dressing

         Add hempseed oil

This has more onega-3 alpha-linoleic acid than olive oil, reducing the risk of heart attacks.

Should I eat after 6pm?

I'm often asked this, as the rumour, myth, perception is that if you eat after 6 or 7pm you are not able to burn the calories you have just consumed.

This is so not true!

The simple fact is that if you eat more calories throughout the day/week than you burn off, you WILL put weight on. It doesn't matter if its at night or in the day - its the total amount that matters.

If you can address the need to eat at night as real hunger, and not emotional hunger then your body needs food. Don’t ignore real hunger signals. Also, if you are looking to build muscle (which you should – it isn’t just for body builders), then your body craves routine when it comes to food and going that long without food is not what your body needs or wants. You want to keep your metabolism going!

If you are working out after work, it is essential that you eat a post-workout recovery snack, and eating a proper dinner is paramount to both productive training and reaching your body weight goals. Here’s what I recommend:

1. Ensure you are fueling adequately all day, not skimping on calories earlier in the day and thus overeating late at night, which can lead to weight gain (or prevent weight loss).

2. Fuel up before all evening workouts with a good, balanced snack, such as half a sandwich, a cup of soup, or yogurt and fruit.

3. Plan your dinners in advance to avoid poor last-minute choices or “grazing” on whatever happens to be in the kitchen when you arrive home late and hungry.

4. Include complex carbs, lean protein, veggies and good fats in your dinner meal, no matter what time the clock says. Good examples include lentils, salmon, kale and avocado or quinoa and beans, lean meat and sautéed veggies.

5. If you are trying to drop a few unwanted pounds, find other (smart!) places to cut calories, such as that third handful of pretzels at lunch, candy from the office candy jar or that extra beer on Friday night.

Its simple: eat healthily when you are hungry and keep an eye on how much you are eating!