It's now the start of a new year, and you might be keen to make some lifestyle changes and be healthier for 2023.
Going on a diet and losing weight is often easier said than done, and there are a lot of common misconceptions around what actually works when you're trying to shed the pounds.
To help make it easier for anyone who wants to start the year on a high and achieve their goals, Michael Mosley has revealed some of the reasons why you might be putting on weight, and what you can do to lose it instead.
Doctor and author of the hugely successful Fast 800 diet book, Michael often posts helpful weight loss tips on the official Fast 800 Instagram and website.
According to him, there are a number of reasons why you aren't seeing the results you want on the scales. Here, we've shared some of his advice about why you're putting on weight and some simple changes you can make in order to look and feel your best.
Your portions are too big
This may seem like an obvious one, as many people choose to track their calories - but do you know exactly how big your servings should be?
Michael said: "Think about cereal; the recommended serving size is considerably smaller than you may think with most brands recommending between 30-40g, which is less than 3 tablespoons."
People can often get caught out with things like condiments, which are easy to measure incorrectly if you aren't careful.
He explained: "The recommended serving size is often around 1 tbsp, which isn’t quite as much as you may think. Sauces are also packed with sugar and artificial flavours, while being considerably high in calories.
You're drinking your calories
Even if you're careful not to overeat during mealtimes, a lot of people don't consider the calories that are in their drinks too.
Michael said: "Coffees, alcohol and fruit juices should all be factored into your calorie intake when following a weight loss plan.
"Often forgotten about, your daily latte is probably adding around 1,330 calories per week to your intake, which is around 5 and a half Mars bars!"
To combat this, Michael suggests drinking black coffee with a splash of milk rather than a cappuccino or latte.
You should also be wary not to overdo it with the alcohol, as certain drinks such as beer and wine could be higher in calories than you think.
You're snacking too often
Having as little as two snacks a day can add around 400 calories to your daily intake, says Michael.
He explained: "Snacking spikes your blood sugar levels – when you snack, particularly on the highly processed options that are so readily available, your body breaks carbohydrates down into glucose (blood sugars).
"When this happens, your pancreas releases insulin to use glucose as energy and bring sugar levels back down. Your energy cells only take the amount of glucose they need and any excess is stored in your fat cells."
Snacking too often can actually make you hungrier, and the only way to break out of the cycle is to try and cut down. To do this, Michael suggests drinking more water, exercising and eating high-protein meals.
You aren't sleeping enough
According to researchers at King's College London, those who don't sleep well consume an average of an extra 385 calories a day.
Michael said: "Not only this but the calories you tend to consume when tired are generally unhealthy. This is because the areas of the brain associated with reward become more active when deprived of sleep; you become more motivated to seek out unhealthy foods to give you quick energy."
You're feeling stressed
If you're anxious or stressed out, it can have a negative impact on your weight and blood sugar levels.
Michael said: "Stress-related hormones make muscles and tissues more insulin-resistant. They stimulate the liver to release more sugar into the blood, prevent the pancreas from making insulin and block insulin’s ability to get sugar into cells."
This eventually makes our bodies more resistant to insulin which is one of the causes of type 2 diabetes.
To help with this, Michael suggests adopting a Mediterranean diet, because the food types improve gut health leading to lower stress levels and better sleep.
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