10 Diet Traps and How to Avoid Them

Waitrose LOVE life 10 DIET TRAPS and how TO AVOID THEM Feel like you've done everything you can to lose weight, but it's just not happening? Take a look at the most common diet errors and find out how to stop them from sabotaging your weight loss efforts. 1 YOUR PORTIONS ARE TOO BIG WEIGH AND Don't let those hungry eyes dictate your portion size. Even if you're eating healthily, you'll struggle to shed pounds if you're having MEASURE large portions. *- out your PORTIONS YOU'RE NOT PAYING ATTENTION TO THE FOODS YOU'RE EATING FIND OUT YOUR GDAS FOR CALORIES, FAT, SATURATED FAT, SUGAR AND SALT FOR AVERAGE ADULTS: ALWAYS CHECK GUIDELINE daily AMOUNTS ÇALORIE EACH DAY CALORIES FAT SATURATES SALT SUGARS content * twOMEN 2000 70g 20g 6g 90g AND GUIDELINE DAILY AMOUNTS MEN BEFORE YOU BUY Low-fat doesn't always mean low calorie. Some low-fat foods contain extra sugars to improve their taste. 2500 95g 30g 6g 120g 3 YOU FEEL LIKE GIVING UP GET BACK ON Overeating or indulging in naughy treats can guilt-trip dieters into giving up. At any one time, 31% of Britons are dieting so no one's perfect. TRACK and don't * LOSE HOPE! 31% OF UK ADULTS ARE PERMANENTLY ON A DIET 4 YOU'RE DOING LESS EXERCISE EXERCISING ADULTS SHOULD DO A MINIMUM OF HELPS KEEP Five y 30 MINUTES !! your WEIGHT LOSS ON TRACK * DAYSX DAY a week moderate-intensily phyalcal acticity. WEIGHT LOSS People tend to move less when they start dieting. Research shows that people's activity levels tend to drop by 40% when they try to lose weight. 5 YOU SKIP BREAKFAST EAT THREE REGULAR MEALS a day TO STABALISE YOUR OVERALL CALORIE -intake A scientific study by Imperial College London revealed that when skipping breakfast, high-calorie foods topped the list of favourites that test subjects chose to eat later in the day. YOU ARE TOO LESS LIKELY TO BECOME OBESE IF YOU EAT BREAKFAST 6 YOU'VE STOPPED SNACKING LISTEN TO The ideal snacks are high in protein and fibre- YOUR BODY opt for a small handful of nuts, a few dried apricots or some hummus and carrot sticks. and keep * HUNGER PANGS AT BAY Regular, healthy snacking can help maintain your energy and blood sugar levels. 7 YOU'RE NOT EATING ENOUGH Don't deprive yourself of meals or AIM TO LOSE NO MORE cut back on calories too much! This can slow down your metabolism and even end up burning your muscles for -than 1 KG (2LB) A WEEK energy. XXXXXXX ONe week 1LB 1LB 8 YOU'RE NOT GETTING ENOUGH VITAMINS No food provides all the nutrients that we need so it's important to eat a wide variety of different types of foods, especially if you're dieting. VITAMÍŃS AND Important for the release of energy from the food we eat. Found in wholegrain cereals, fortified breakfast cereals, green leafy veg and dairy foods. Vitamin B Important for the absorption of calcium and 2 phosphorus in the body helping form strong bones Vitamin D and teeth. Found in oily fish, eggs, butter and milk. MINERALS Vital for the growth and strengthening of bones. * Found in dairy foods, nuts, white bread, dried fruit, Calcium pulses and green leafy vegetables. *-are important* FOR KEEPING YOUR ENERGY LEVELS UP and for making sure your body is functioning properly. Important for maintaining healthy blood and fighting infections, tiredness and low mood. Found in red meat, dried apricots, dark green leafy vegetables, wholegrains and fortified breakfast cereals. Iron 9 YOU USE FOOD AS A REWARD ARE YOU TOO ATTACHED Think about how you view your food. Take a step back and consider rewarding yourself in other ways, such as a long bath or -to CALORIE-LADEN spa treatment. MEALS? O 86% eat comfort foods when happy reat to 74% reward themselves 10 YOU'RE DRINKING TOO MUCH GLASS OF large latte Red Wine COUNT THE 260 90 CALORIES ÇALORIES CALORIES Smoothie -in your PINT OF GLASS OF 500 CALORIES Beer 170 Water DRINKS TOO Many people forget how many calories are in their drinks; even a glass of healthy orange juice can contain around 100 calories. CALORIES HEAD TO WAITROSE.COM/LOVELIFE TO DISCOVER delicious AND nutritious RECIPES AND OUR SIMPLE 8-WEEK DIET PLAN SOURCES http://www.waitrose.com/home/inspiration/health_and_nutrition/weight_loss/portion http://www.waitrose.com/content/waitrose/en/home/inspiration/health_and_nutrition/nutrition_advice and_healthy_eating/ask_ our_nutritionist/archive.html#q8 http://www.waitrose.com/home/inspiration/health and_nutrition/weight_loss/daily_guidelines.html http://www.foodnavigator.com/Financial-Industry/UK-consumers-sceptical-of-diet-foods-says-Mintel http://www.waitrose.com/home/inspiration/health_and_nutrition/weight_loss/getting active.html http://diabetes.webmd.com/news/20120614/breakfast-diabetes-obesity http://www.bbc.co.uk/news/health-19962588 http://www.waitrose.com/home/inspiration/health and_nutrition/nutrition_advice_and_healthy_eating/balancing your_diet.html http://www.waitrose.com/home/inspiration/health_and_nutrition/weight_loss/managing_your_weight.html#a3 http://www.webmd.com/healthy-aging/news/20120625/low-vitamin-d-linked-to-weight-gain-in-older-women http://www.waitrose.com/home/inspiration/health_and_nutrition/nutrition_advice_and_healthy_eating/know_your_nutrients/vita mins.html http://foodpsychology.cornell.edu/outreach/comfort-food.html http://www.time.com/time/specials/packages/article/0,28804,1896439_1896359 1896349,00.html html