Welcome to my blog… why cant I lose weight? This is Norwich weight loss expert and Nutritional Therapist Catherine Jeans.
“Why cant I lose weight?” is something I hear time and time again from my clients. Perhaps like them, you’ve tried every diet under the sun, yet no matter what you do the weight just won’t shift, despite barely eating anything and spending hours sweating at the gym. The problem is calorie restriction and most aerobic exercise just doesn’t promote weight loss in the majority of people. We’ve had over 40 years of “low fat diet” campaigns and more recently “eat less and move more”… the fact is as a nation we are not losing weight but putting it on! Over 60% of the UK are now overweight or obese.
In this blog, I’m going to give you 5 research based secrets to weight loss, which are proving very successful in my new weight loss group. Very often I see clients who want more regular support and have asked me to start a weight loss support group. I’ve already began my first group, and after two months they are seeing great success with many pounds and inches lost so far. Due to popular demand, I’m starting a new weight loss group on Thursday 20th June at 5:15pm – 6:45pm, with follow up groups the third Thursday of every month. There are just 7 places left – to book please contact reception today. To find out more about the weight loss group, please click here.
Why Can’t I Lose Weight? 5 Secrets for Getting in Shape this Summer
- Include protein with every meal: protein is broken down much more slowly than carbohydrates, and helps to keep your blood sugar levels balanced. This is vital to prevent blood sugar dips throughout the day, which can leave you craving all the wrong foods. Protein also has a thermogenic effect in the body, helping to stoke your metabolism. Include a portion of lean protein with every meal and snack: this includes turkey breast, chicken breast, eggs, cottage cheese, fish, seafood, low fat cream cheese, beans and pulses.
- Eat consciously! You may be eating huge portions of food without even realising it, especially if you drink alcohol with your meals. If you eat unconsiously, it’s not wonder you’re left wondering “why cant I lose weight?” Put a large sign up near where you eat that says, “eat mindfully” and focus on what is on your plate and how much you are eating. Avoid eating in front of the TV and aim to chew every mouthful at least 20 times. Also put your knife and fork down at least three times during a meal. That way you’re more likely to listen to your fullness signals and recognise when you’ve had enough.
- Avoid refined carbs and sugar: foods that contain high amounts of sugar or refined carbs such as white bread, white pasta, white rice, cakes, biscuits and sweets are broken down by your body extremely quickly. Sugar surges into the bloodstream which causes a peak in your blood sugar levels. When blood sugar levels rise too quickly the body overcompensates by producing too much insulin. This hormone promotes fat storage (not great for weight loss!) and when too much is released, you’re likely to end up with low blood sugar, making you more likely to crave the wrong foods to compensate. Also be aware of sugary fruits such as bananas, grapes and dried fruit. Replace fast-releasing foods with wholegrains, beans, vegetables and less sugary fruits such as pears, apples, citrus and berries.
- Fill up on non-starchy vegetables and salad: aim to fill 50% of your plate with non-starchy veg and salad, such as broccoli, green beans, kale, spinach, tomatoes, cucumber, lettuce and radish. If you don’t usually eat many vegetables, increase them slowly so that your bowels don’t over react.
- Do the right kind of exercise: we are now recognising that doing the right kind of exercise is vital for fat loss. Too many of us exercise in the “moderate intensity” band, whereas for weight loss success you either need to do short intervals of high intensity exercise or longer intervals of lower intensity fat burning exercise. Combined with this, weights and muscle resistance help to increase muscle mass, which keeps you burning calories for longer.
For more advice on weight loss or to book an appointment with Catherine Jeans, Norwich Nutritional Therapist and weight loss expert, then please call us today on 01603 631900. Or if you’d like to join her new weight loss group that starts on Thursday 20th June, please either call reception or contact us here.