Scientists and nutritionists agree that weight loss is a simple equation of calorie input < calorie output. What they don’t often talk about is the challenge of knowing how many calories you should be consuming, and how difficult it can be to change your diet.
Contrary to popular belief, a diet doesn’t have to involve skipping meals or drastically reducing portion sizes. In fact, it’s recommended that you continue to eat three balanced meals with snacks in between – but just make healthier choices.
If you’ve been on a diet for a week or two now and you’re not seeing any results, there may be hidden factors sabotaging your weight loss. Let’s take a look at just a few of the reasons you’re not losing weight.
You forgot to read the label
Nuts, seeds, dried fruit, muesli bars and yoghurt are all healthy, right? They are – but they’re also very high in fat and sugar content. There are a number of products on the market claiming to be ‘health’ foods – but while they may be full of healthy nutrients they won’t do any favours for your waistline. Remember to always read the label before you consume a product, assuming it’s a low-calorie snack. You could also swap your handful of dried fruit for a whole piece of fresh fruit, change your muesli bar to rolled oats, and choose low-fat yoghurt. You’ll still receive the nutritional benefits, without the calories.
You’re drinking alcohol
Do you have a glass or two of wine with your meal? That would mean you’re consuming between 90-180 extra calories – potentially more if you’re generous with what constitutes a glass (much less than you think!).
What if you swap your glass of wine for vodka and soda? Most people assume that sugar-free cocktails or soda mixers are lower in calories – but they forget that the calories that are found in the alcohol itself. A shot of vodka contains 55 calories - add flavoured syrup, juice or soft drink and you could be consuming between 100-200 calories per drink.
Your portion sizes are too large
Going back for seconds on that salad, or serving of veggies? Even healthy food has calories – so if you’re failing to lose weight even though you’re eating the right foods, take a look at your portion sizes – they’re probably supposed to be much smaller than you think. For example,
- Protein: Hold out your hand with your palm out and fingers outstretched. The size of your palm – not including your fingers – is the correct size for one serving of protein such as fish, chicken or steak.
- Fats: Stick out your thumb. From tip to base is the correct size for one serving of cheese. Look at the part of your thumb from the tip to the first knuckle - that's about one serving of peanut butter. Now cup your hand with the tip of your thumb pressed to the middle joint of your index finger – this hollow holds one portion of nuts.
- Carbohydrates: The right portion of cooked pasta, rice, cereal, sliced fruit or vegetables is about the size of your fist.
