❯Health
Expert advice on why those pounds aren’t shifting, and what to do differently
1 You’re a grazer
Dietitian Nichola Ludlam-Raine (nicsnutrition.com) says: ‘It’s easy to eat more than we realise, so do a food diary to encourage mindful eating. Write down what, where and why you ate and how you felt before and after. Try to eat without distractions and slow down to allow your fullness hormones to signal your brain that you’re starting to get full.’
Aim for three regular meals a day, and three snacks maximum. Balance your meals — your plate should be a third wholegrain carbs, a third protein and a third veggies, and add a thumb-sized amount of healthy fats.
2 Your hormones are off-balance
According to Nicki Williams, nutritionist and women’s health expert, hormones can be related to weight-loss resistance. If you’re stressed and have belly fat, your cortisol levels may be unbalanced. If your diet is high in carbs and sugars, then your insulin levels could be out of whack, causing excess fat storage. If your thyroid hormones are low you may have constipation and a sluggish metabolism. High oestrogen levels can cause PMS and water retention, and low levels can cause menopausal symptoms. See Nicki’s book It’s Not You, It’s Your Hormones (happyhormonesforlife.com) for more information.
3 You drink your calories
Alcohol, juice and sugary drinks are calorific and can cause sugar highs and lows, leading to cravings.
Nichola says: ‘Ensure your alcohol intake is below the limit of 14 units a week, and if having fruit juice, have no more than 150ml.’
Calorie-free options include water, no-added-sugar soft drinks, and tea and coffee with no sugar (have no more than four cups daily and all before 3pm.) Also try no/low-calorie drinks with added health benefits such as peppermint tea to ease bloating and no-added-sugar kombucha for gut health.
4 You rely on exercise
Penny Weston, wellness expert and founder of MADE wellness centre (welcometomade.com) says: ‘You won’t lose weight from exercise alone. I’m a firm believer in eating a healthy, balanced diet, rich in all the essential nutrients from plant-based goodness. Keep a check on portion sizes, cut down on high-fat, high-salt, processed and high-sugar foods, and find snacks that nourish your body.’
Penny says a combination of healthy eating and exercise is more likely
