If you’re trying to drop a dress size but the waistline just won’t budge, you may be ‘sabotaging’ your efforts to lose weight.
But there are simple tweaks you can make to your lifestyle that will help you shed the stubborn five to 10 kilos.
Sydney dietician Susie Burrell has revealed the seven most common mistakes dieters are making – and how to rectify them so you can banish the extra fat for good.
There are simple tweaks you can make to your lifestyle that will help you shed the stubborn five to 10 kilos (stock image)
You are cheating more than dieting
‘The most common dietary pattern is that we are “good” for two to three days each week before overindulging in treats, alcohol and meals out,’ Susie said on her blog.
The key to weight loss – and keeping it off for good – is consistency.
She suggested giving yourself a meal or two off a calorie controlled plan once a week – not three to four days.
You have poor portion control
Dieters could be sabotaging their efforts because of poor portion control.
And if you’re giving yourself an extra cup of coffee or snacking on a biscuit, nuts or chocolate, you could be adding an extra 300 to 400 calories to your daily intake.
Susie suggested keeping a food diary for a day or two so you can get a clear insight into how much food you are really eating – and it may surprise you.
Overeating good fat
The average adult requires 60 to 80g of good fats from extra virgin olive oil, nuts, seeds and oily fish everyday.
‘But this does not mean demolishing an entire bag of cashew nuts or multiple avocados on a daily basis,’ Susie said.
She suggested sticking to a couple of tablespoons of oil, a handful of nuts and just half an avocado a day.
Not getting enough sleep
‘The less you sleep, the more you eat and the more you are likely to want to eat,’ Susie said.
She suggested sleeping for at least seven to eight hours each night – and factor in a food ‘cut-off’ at 7 or 8pm to give yourself at least 10-12 hours overnight without food.
Sydney dietician Susie Burrell has revealed the seven most common mistakes dieters are making when trying to lose weight
Hardly moving after exercising
Susie said she notices her clients spending most of their day sitting down after exercising, which is not ideal if you are trying to lose weight.
‘The human body is designed to move, and if you sit down most of the day the structured 30-60 minutes of exercise will not be enough to compensate for the prolonged periods of sitting,’ she revealed.
She suggested taking 10,000 to 12,000 steps every day – as well as a ‘structured exercise’ every second day.
Your meal timing is off
If you’re trying to lose weight, Susie explained you should stick to eating your meals in a time frame everyday.
She suggested eating all your calories in an eight-hour period, i.e. 10am to 6pm or starting your day early with a substantial breakfast to give your metabolism a boost.
But it was important to eat your last meal no later than 8pm.
‘If you work long hours this may mean eating your main meal during the day and having a light meal of soup, sashimi or salad later in the day,’ Susie said.
Not eating enough carbs
Following low-carb diets can help you lose weight – but if you skip carbs throughout the first half of the day, you could find yourself binging on sweets later.
But if you struggle to stick to a low carb approach, Susie suggested eating small amounts of carbs throughout the day to curb the 3pm cravings.
‘A carb intake of 80 to 120g per day will still result in good weight loss results if you time your carbohydrates to be consumed throughout the day rather than the afternoon and evening and if you are relatively active,’ she added.