When it comes to shedding pounds, one of the key rules to achieve results is to cut down on calories.
While eating less and moving more is the best way to lose inches, many slimmers fall victim to restrictive and unstable eating rules that don't work in the long term.
Luckily, fitness experts at Total Shape have shared some industry wisdom for those looking to lose weight and keep it off, with one shedding light on the impact of hidden calories on waistlines.
According to the workout specialists, certain drinks can be full of concealed calories, which may be putting a dent in your weight loss efforts. Calories in drinks add up quickly, even in fruit based beverages like juices and smoothies, can lead to blood sugar spikes and weight gain.
Drinking excess calories can also be seen in some coffees, packed with syrups and sugary flavourings. Beer is also no friend of weight loss, as it is usually packed with carbohydrates and calories, reports Wales Online.
Long term slimming success can often be hard, but fitness experts at Total Shape have provided a handy guide for women looking to lose weight for the summer and beyond.
Cut back on sugar and carbs
Learning to read food labels is key to losing weight, with many items working out their calorific content with a recommended portion anyone very rarely eats.
Total Shape says: "Sugar and carbs are a key part of a weight loss journey and will prevent you from losing weight if too much is consumed."
"Also, be mindful of the fact that many processed foods labelled low or nonfat often replace it with sugar; which of course will become love handles after you eat it."
Be careful not to cut out carbohydrates altogether though, instead get them from wholegrain sources.
Increase protein intake
Increasing your protein intake to eat least 60g per day has been shown to significantly decrease hunger, keeping you fuller for longer. Some great high-protein foods to include in your breakfast include:
- Eggs
- Turkey bacon
- Nut butters
- Greek yoghurt
- Protein powder
By having a high protein diet, you are more likely to see weight loss sustained over a longer period of time and decrease your chance of caving into cravings.
Increasing your protein intake should go hand in hand with a rise in the consumption of fruit and vegetables. As they are rich in nutrients and fibre, they also keep you full and less hungry over the day.
Be smart about saturated fat
Total Shape says fat has a bad reputation these days, but: "Low-fat items in the grocery stores are the main culprits to an explosion in obesity rates."
This is because: "Animal fats have been traded out for refined sugars and carbohydrates to make up for the lack of taste that occurs when the fat gets taken out."
You can avoid this buy getting your fat from healthy sources such as fish, olive oil, seeds and nuts. Health expert Michael Mosley recommends buying full fat options over their low fat counterparts, as the likes of cheese, milk and yoghurt all boast health benefits in their full fat form.
Natural animal fats like butter are always better for you than heavily processed items like margarine.
Stay active and get rid of the 'diet mentality'
Key to weight loss is getting active, with NHS recommending doing at least at least 150 minutes of moderate aerobic activity every week and strength exercises on two or more days a week that work all the major muscles.
Finding an activity you like doing is crucial to success, as you do not want it to become a chore. This, combined with avoiding quick-result fad diets, should set you up for sustainable weight loss.
Lifestyle changes need to be implemented with months in mind, not a couple of weeks.
Don't miss the latest news from around Scotland and beyond - Sign up to our newsletter here.
