Are you battling to lose weight?
Have you lost weight and now hit a plateau?
Take a look at these three areas and think about wether they could apply to you …
1. Do you eat in response to emotions rather than hunger?
Being able to identify between emotional based hunger and actual hunger is an important step along any weight loss journey. Cravings are usually emotionally based and tend to be sudden and urgent. When you feel the urge to eat something, ask yourself if it can wait for a while. Physical hunger tends to be gradual and patient. A question that I frequently ask myself before eating or snacking is this, “Am I really hungry or do I just want to change the way that I feel?”.
2. Do you try to lose too much weight too fast and therefore slow your metabolism down?
Losing weight safely, that is losing about 0.5kg to 1kg per week, would require a daily energy deficit of about 2000 kJ. To lose weight, you should reduce the number of kilojoules in your diet. But not too much! Slashing too many kilojoules (to less than 5000 kJ or 1200 calories a day) by missing meals, fad diets, eliminating food groups, taking pills, etc. will deprive your body of fuel and is a surefire way to slow down your metabolism. The best way to keep your metabolism revved and stoked all day is to start your day with breakfast and to eat regular meals and snacks to give your body a constant supply of healthy fuel.
3. Are you falling prey to ‘Portion Distortion’, eating and drinking portions that are too large for you?
To lose 0,5 to 1 kg of body fat per week you need to create an energy deficit of about 2000kJ (500 kcal) per day. We think we are making smarter choices such as a coffee shop bran muffin but don’t realise that along with some jam and butter, that muffin could easily provide over 4500 kilojoules! The best way to start to get a grip on the energy value of foods is too read food labels when you can. Also keeping a food diary with photos of your meals and then showing that to a dietitian can prove very useful to determine if your portions are right for YOU.