Are you asking the question, why am I not losing weight? Find out common reasons weight loss can stumble and try our tips to overcome a weight loss plateau.
Despite our best efforts, weight loss isn't always a straightforward, linear process and it differs between individuals and during our lifetimes as we age. There are numerous factors at play, including our diet, age, genetics, metabolic rate, gut health, activity levels and environmental stresses. If you find it difficult to lose weight and keep it off, and you want to kick-start a healthy regime that lasts, follow our tips to help you stay on track and shed those extra pounds. Discover what is the best exercise for weight loss, healthy ways to lose excess belly fat Reasons you're not losing weight Tips for healthy weight loss 1. Your end goal isn't clear Be clear in your mind about why you want to lose weight and what benefits it will bring you. Defining your personal ‘why’ and reminding yourself of it regularly will help you to maintain focus and motivate you to reach your goals. Try writing it on a sticky note somewhere you'll see on a daily basis, like your bathroom mirror. 2. You need a regular daily calorie deficit To lose weight, you need to create a calorie deficit – this means you need to be eating less than your total daily energy expenditure (TDEE). Simply put, your calories in need to be less than your calories out. Your TDEE will change over time as you age and your activity levels change, so what your calories needs were at 20 may not be be the same at 45. If you’re embarking on a fitness and weight-loss programme, it’s worth remembering the basic principle of this energy equation and find out roughly what your TDEE is – you can find calculators online. This helps you understand why an extra gym class or forgoing that bag of crisps might help towards your weight loss target. 3. You're eating too much or too often It could be that portion control could be hampering your best intentions. Studies have shown the effect of reducing portion sizes for commercial meals (ready meals and meals served in restaurants), with smaller portion sizes shown to reduce body weight over time. Being mindful of portion sizes at home will also be important. Snacking in between meals could also be affecting your weight loss goals – take a look at our healthy snack ideas which provide a quick energy boost without too many calories. 4. You reward yourself after exercise Going to the gym but not losing weight? Studies show that people who exercise sometimes cancel out the calories they burn by eating more afterwards. This could be because their appetite increases or they are rewarding themselves for that super-tough gym session. A protein bar and energy drink after a gym session may be undoing all your hard work. Although these products may play a part in recovery nutrition, it's best not to rely on them. Instead use them when time and location limit your access to more nourishing options. While they're useful for convenience, their nutritional profiles vary greatly – many are highly processed and may contain additives and sweeteners. For this reason, it's important to check labels to ensure the product meets your personal requirements. 5. You deprive yourself of food then binge eat When you restrict food, your metabolism slows down to conserve energy, your appetite increases and you'll feel an increasing craving for restricted foods. You may then binge food and overeat. A balanced daily diet filled with nutrients is the key to weight loss over the long term. If you find yourself in a restrict/binge eating cycle regularly, you may need support for disordered eating from your GP and other specialists. 6. You're not eating enough protein or other filling foods Protein will help you to feel fuller for longer by keeping blood sugar levels more stable than eating carbohydrates on their own. Including protein-rich foods with every meal and snacks will increase your sense of satiety through the day. Protein-rich foods include lean meats, fish and shellfish, eggs and dairy products, such as milk, yogurt and cottage cheese, plus plant-based proteins include beans, lentils and soy. 7. You consume sports drinks regularly Sports drinks contain salts and sugars to replenish what the body has lost through sweating. Their purpose is to bring the levels of electrolytes (minerals) in your blood closer to their normal levels – this helps prevent cramping and dehydration, and allows you to continue your workout. However, you only need to use these products if your exercise session is over an hour or is physically demanding. Many sports products are packed with carbohydrates, which means they are packed with calories. Unless you need this energy to fuel your activity (such as a long run of over an hour), plain water or zero-calorie electrolyte drinks make a smarter choice. 8. You aren't fuelling wisely Eating to meet your needs each day is important, not only to optimise exercise sessions but also to support your weight loss goals. Going without adequate nutrition will leave you ill prepared for exercise and more likely to make the wrong food choices when you do eat. If you exercise regularly, it's important to make sure you're getting enough protein and carbohydrates to help you fuel, recover and build muscle. Meal timing is also important for weight management. Interestingly, studies have shown high-calorie breakfasts after an overnight fast may be beneficial for weight loss goals. 9. You choose sugary drinks with empty calories It's easy to consume excessive calories in drinks as well as foods. Check labels to see how much sugar and calories are in the drinks you regularly consume. Look for sugar-free options or choose water or fruit-infused water to save on calories – and in the case of water, money. 10. You're not drinking enough Dehydration can be mistaken for feelings of hunger and lead you to eat more so it's important to drink regularly during the day. In the UK, the Eatwell Guide suggests we consume 6-8 glasses of water or other liquids a day, with more required in hot weather and when exercising. Research suggests that drinking water before a meal may also help reduce the number of calories you consume. Find our more about how much water should you drink every day. 11. You equate exercise with the gym Moving more to aid weight loss doesn’t necessarily mean you need to join a gym. From walking up stairs to gardening, any activity that gets your heart rate going and your muscles moving will have a positive effect. You don’t necessarily need to take up a high-intensity Zumba class to lose weight either. Research shows that moderate exercise, such as walking, can be just as effective for weight loss since it doesn’t trigger the appetite hormones, which may lead to you reaching for the biscuit tin after a hard workout. 12. You feel a slave to the scales Keep in mind that muscle weighs more than fat, so as you lose body fat and build muscle you may find that the notch on your scales actually creeps up a little. Don't worry, however – muscle is more metabolically active than fat, which means it increases your calorie-burning potential. You might prefer to ditch the scales in favour of alternative measures such as a body composition test, which measures your fat and muscle percentage, and makes a better representation of the progress you’re making. You can buy body composition scales for home use, but the more accurate scales are typically found in gyms and fitness centres. 13. You give up when you hit a weight loss plateau While the theory of calories in and calories out can be helpful to kick-start your weight loss, some consider it an oversimplification of the way we use energy. Like most processes in the body, energy use, expenditure and storage are all tightly controlled. This means the body aims to maintain a constant store of energy, so when it detects an energy shortfall it compensates by reducing the energy it uses, effectively slowing your metabolism and causing you to experience a weight loss plateau. If this sounds familiar, try to incorporate more activity into your day, consider your meal timings, have an overnight fast and think carefully about your food choices. We have lots of healthy recipes for weight loss to try. 14. You're doing the same workout sessions Just as you need to follow a balanced and varied diet, your exercise should be balanced and varied, too. A common mistake is to focus all your efforts on one form of exercise, such as cardio. Although aerobic exercise is important for keeping your heart strong and managing stress, doing too much cardio, not eating adequately and avoiding strength training may lower your metabolism, which will leave your body thinking it needs to conserve energy. Shake up your exercise plans with a varied programme including cardio, resistance training (which may include free weights, resistance bands or using your body weight) and flexibility practices, like yoga or pilates. 15. You drink too much alcohol A gram of alcohol contains seven calories, which is almost as many as a gram of fat. These calories are also 'empty' in that they contain no nutrients. As with any balanced diet, moderation will be key to achieving long-term weight loss – avoid excessive drinking and try to steer clear of sugary alcoholic drinks which can be laden with calories. See how many calories are in alcoholic drinks? 16. You have poor-quality sleep Poor sleep can impact on energy levels, leading to feelings of sluggishness and cravings for high-energy foods through the day. Studies have shown the link between reduced sleep and increased appetite and weight gain. Getting quality sleep will therefore be important in a weight-loss plan. Discover how to sleep better. Liked this? Now read The health benefits of exercise The benefits of exercise on mental health How to exercise for free 10 benefits of walking If you’re new to exercise, speak to your GP before starting an exercise programme to ensure your chosen activity is appropriate for you. This article was updated on 13 January 2025. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. 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What are the best exercises to burn fat?
Weight loss happens when more calories are burned than consumed each day, but what you eat and how you exercise is important too.
As research progresses we’re beginning to discover that the theory of ‘calories in and calories out’ is an over-simplification of the way we use energy. What we eat and how we exercise can make all the difference to our weight loss goals – read on to find out more. Discover our full range of health guides including the top health benefits of exercise and how much fat should I eat a day? and healthy ways to lose belly fat. What is fat and why is it important? Fat, such as carbohydrates and protein, is a macronutrient needed by the body. It has a number of roles, including building cell membranes, nerve tissue and hormones, and aiding the absorption of fat-soluble nutrients, including vitamins A and D. Our bodies use fat as energy and store any excess for future use; this stored fat acts as an insulator and helps cushion vital organs, bones and other tissues, protecting them from damage. Although eating too much fat can be unhealthy, there are certain types of fat we must get from our diet because they’re essential to our health and well-being. Which fat is bad for you? Saturated fat, found in red meat, butter, cheese, ghee, burgers and sausages, as well as coconut and palm oils, has long been thought to play a part in the development of obesity, heart disease and type 2 diabetes. However, recent research suggests that the role of saturated fat in developing chronic disease is more complex than once believed. It still remains important to monitor your total fat intake, however, and UK Government guidelines recommend total fat intake should not exceed 35 per cent of our total daily energy (calorie) needs. Within this fat total, no more than 11 per cent should come from saturated fat. Visceral fat is internal fat that wraps around your organs. It can surround your liver, intestines, stomach, and other internal organs. While some visceral fat is normal, too much can lead to an increased risk of health conditions, such as diabetes, heart disease, and stroke. What role does exercise play in weight loss? Exercise is any activity that works your body at a greater intensity than your usual daily movement. Examples include team sports, jogging, running or dancing – these raise your heart rate, work your muscles and help to improve and maintain your physical fitness. Studies suggest that exercise alone will only lead to moderate weight loss of up to 2kg. In order to lose more, you’ll need to clock up double the number of minutes, and preferably combine it with a calorie-restricted eating plan. However, it does help prevent any weight lost from being regained; it also improves heart health and physical fitness. Which type of exercise is best to burn fat? Your total calorie burn will be greater when you exercise at high intensities, but your body burns fat more efficiently when exercising at low to moderate intensities. Lots of gym equipment, such as treadmills and indoor bikes, feature ‘fat-burning zones’ (aerobic exercise) during which your body relies on both fat and carbohydrate stores for energy. As intensity increases, your body turns predominantly to easily accessed carbohydrates (glycogen) for quick energy. Wearing a fitness watch or tracker can also help to show you what zone you are exercising in. If you aren't fit enough to really push yourself, or have a health issue or injury preventing you from going too hard, a lower intensity workout is ideal. As long as it gets your heart pumping – a gym session, running outdoors, a bike ride, a swim session, and so on. How do I know if I am working in the aerobic ‘fat burning’ zone? In simple terms, you’ll feel like you’re doing exercise, but it will be pretty comfortable. The talk test is a helpful gauge – if you can hold a relatively short conversation without gasping for air you're in the right area. What is the best exercise for weight loss? There’s no one best exercise for weight loss; a variety of structured exercise and keeping physically active during the day are likely to achieve the best results. Here are the types of exercise you might wish to consider: Cardio Increasing your aerobic activity on a regular basis increases the number of calories you burn and may help with your weight loss goals – especially shifting belly fat. Aerobic exercise improves endurance, breathing and heart rate and as such benefits the heart, lungs and circulation. Examples include brisk walking, jogging, dancing, swimming, tennis and cycling. Resistance or strength training Often referred to as weight lifting, this form of exercise helps preserve and develop muscle and makes them stronger. You don’t need to lift weights in a gym if that’s not your thing, simply using your own body weight – doing a push up, for example – or using a resistance band will achieve a similar effect. One of the main advantages of strength training is it promotes healthy muscle and because muscle is metabolically active, the more muscle you have the more calories you’ll burn, even at rest. Preserving and building muscle while losing body fat helps prevent your metabolism from slowing down. Studies suggest that combining both cardio and strength training in your weight loss plan may be the most effective means of improving your physical fitness and trimming your waist line. HIIT The opposite to a low intensity workout is a HIIT (high intensity interval training) workout. Just as it says on the tin, this is a workout performed at high to maximum intensity, with running, cycling and circuit training being typical activities. It’s impossible to work at near-maximum effort for long, so a HIIT session lasts anywhere up to 20 minutes. The obvious benefit is that you’ll get the same total calorie burn as a low intensity workout in far less time. So, a low intensity run that might take an hour could have the same calorie burn as a 15-minute HIIT session, making this form of exercise ideal if you’re strapped for time. During a HIIT session your body will predominantly work anaerobically, meaning you'll generate energy for exercise without oxygen. The benefit of using anaerobic sources for energy is that it causes physiological adaptations in your body that will help you run/swim/cycle faster and harder for longer. Is muscle mass important? When it comes to burning fat, body composition makes all the difference. Muscle burns calories more than fat, even when at rest, so the more muscle mass you hold, the better. However, this doesn’t mean you need to build muscles like Popeye – simply toning up and changing the balance of your body composition from less fat to more muscle will help with weight loss. Resistance training is the best way to build muscle and a strength training programme, specifically designed for weight loss, combined with a cardio routine will help you shed pounds and develop muscle tone rather than bulk. How do I know how many calories I need? When it comes to losing weight, and alongside an exercise programme, you need to work out your Total Daily Energy Expenditure. This can be as scientific as you want to make it but online calculation tools are a good place to start. To get a rough idea of how many calories your favourite activities will burn, take a look at our guide to calorie expenditure. Where do calories come from? Your body uses nutrients in different ways, so it’s helpful to be aware of where your calories come from. Dietary fat, for example, is more ‘fattening’ than protein or carbs and it's less likely to be used to build your body. By weight it also contains more than double the calories of carbs and protein. The body uses protein, carbs and fat in the following ways: Carbohydrates These are the body’s main energy source and the source the body favours to fuel exercise. 1 gram of carbohydrate = 4 calories. Protein This helps to build muscle – the more muscle you build, the higher your metabolic rate. The body also uses more calories when it breaks down protein, this is known as the thermic effect of food. 1 gram of protein = 4 calories. Fat This supports vitamin absorption, and helps manufacture hormones and cell membranes. However, as with carbs and protein, if you consume too much fat, there’s little the body can do with it other than store it. 1 gram of fat = 9 calories. Learn more about calories and how many you need. Is exercise safe for everyone? If you’re new to exercise, speak with your GP or healthcare practitioner to ensure the exercise you propose is appropriate for you. This is especially relevant if you have heart disease, high blood pressure, diabetes, osteoporosis, an existing muscle injury, arthritis or joint issues; or if you’re on prescribed medication or are pregnant. Enjoyed this? Now read… What is the best exercise for weight loss? Exercise tips for weight loss How much exercise should I do each day? Browse all of our health and fitness content Are you trying to lose weight the healthy way and hitting a wall? Share your questions in the comments section below and we'll do our best to help. Kerry Torrens BSc. (Hons) PgCert MBANT is a registered nutritionist with a post graduate diploma in personalised nutrition & nutritional therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last two decades she has been a contributing author to a number of nutritional and cookery publications including Good Food. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
Struggle to wake up early and get out of bed in the morning? Follow our tips to help reset your sleep-wake rhythm and wake up feeling refreshed for the day
Sleep is essential to wellbeing, helping us to function optimally and stay healthy. But for some of us, getting up in the morning is a real challenge. Some people are naturally early risers and function best in the morning while others function best at night. This is partly down to an individual’s circadian rhythm, and partly down to daily habits. So, which is best? Studies appear to show that neither is better in terms of life outcomes, but if you’re keen to change your night owl habits and rise earlier, it is possible to get better at waking up early. Follow our tips below on how to get out of bed in the morning. Discover 8 healthier late-night snacks, plenty of energy-boosting breakfast recipes, plus tips on the importance of a morning routine. How to wake up early Work out how much sleep you need If you’re frequently waking up tired, there’s a good chance you’re not getting enough sleep or getting poor quality sleep. How much sleep we need each night varies depending on our age and genes, with children requiring more than adults. Adults typically need between 7-9 hours of sleep per night, but some of us need more or less. It’s also possible to get too much sleep - ‘hypersomnia’ - which can not only hinder the next night’s sleep, but is also associated with poor health outcomes. To start rising earlier, track your sleep needs by keeping a sleep diary through the week. There are lots of sleep trackers built into smartwatches, fitness trackers and smartphones to help you keep a log, and some will monitor your sleep quality, too. Keep a consistent bedtime Once you’ve figured out your optimal sleeping hours, decide what works best for you. You could aim for 10pm – 6am or 11pm – 7am. Whatever you plan, try to keep a consistent bedtime so your new morning habit will be formed. If you diligently go to bed early during the week but regularly go to bed late at the weekend, it may be undoing all your hard work. Change habits gradually If you’re radically changing your body clock, it may be difficult to suddenly adapt to an earlier sleep and waking time. Shift 15-20 minutes every few days, so that in a week you can bring bedtime forward by roughly an hour, and thereby wake an hour earlier. Making gradual changes like this will help you form a habit that sticks. Create an environment for sleep Creating a bedroom environment which is low in distractions and stimulations will promote a sense of calmness that fosters healthy sleep. Try black out blinds, switch off or dim the lights, invest in duvets with the correct tog for the season, and wear pyjamas which keep you cool rather than too hot or cold. Keeping a tidy bedroom may also be conducive in helping you to drift off. Avoid screens and bright lights Blue light, the kind that comes from phone and computer screens and LEDs, sends the same signals to the brain as sunlight, which blocks production of the sleep hormone melatonin. Ideally, it’s best to avoid devices about two hours before it’s time for bed. If this proves unrealistic, make the bedroom a distraction-free zone by turning off non-essential notifications on your phone and lowering the brightness on screens. Start the day well Aim to open your curtains or blinds as soon as you start your day as sunlight will naturally kick-start your circadian rhythm, enabling you to feel awake and alert. In the dark winter months, turning on a bright light will help when it’s still dark outside, and if you find dark mornings particularly difficult, you can invest in specialist light boxes designed for light therapy. Prep the night before to avoid the rush If your brain often goes into overdrive before bed or during the night, try preparing for the next day before you go to bed. Lay out clothes and prepare a lunchbox if you’ll be out during the day. Or try making a list of ‘tasks for tomorrow’ in a notebook to ‘unplug’ your brain and help you switch off before sleep. Consider your diet Some food and drinks have sleep-inducing benefits, while others are stimulants that may prevent sleep. The amino acid tryptophan helps the production of sleep-inducing brain chemicals serotonin and melatonin, so foods rich in tryptophan, such as dairy, oats, bananas and eggs may help to promote sleep. Research suggests consuming foods high in tryptophan alongside some carbohydrates could aid sleep as the carbs help to improve the availability of tryptophan, however more studies are needed to prove this link. Insomnia is also one of the main symptoms of magnesium deficiency, so eating more magnesium-rich foods, such as spinach, nuts, seeds, fish and wholegrains, may help. Caffeine is a well-known stimulant and affects people differently. If you feel wired after a coffee or tea, switch to non-caffeinated options after lunchtime. Some people report that herbal drinks such as camomile aid good sleep, and you can also buy special blends containing a mix of different sleep-inducing ingredients. Exercise Exercise can be very helpful in promoting good sleep, both in helping your body feel tired enough to fall asleep and feel energised when you wake. It’s important to do exercise at the right time for your body - monitor the timing of any activity and how it affects your sleep patterns. Make a tempting breakfast the night before Preparing a breakfast you love the night before will give you something to look forward to when you wake. Get inspired with our overnight oat recipes, breakfast muffins or cook these slow-cooker breakfast beans overnight. Don’t linger in bed Allow your body to associate bed with sleep - lingering in bed longer than needed can make it harder to fall asleep when you want to. If you’re having trouble falling asleep for 20 minutes or more, get out of bed and do something to make you tired, such as reading or gentle stretching. A final word on how to get up early in the morning… Being able to rise early in the morning is often linked to good sleep hygiene. As with all habits, with the will to make changes to your lifestyle and a consistent approach, new habits can quickly be formed. For some people, sleep issues can arise from a number of medical conditions. If you think you have a more serious problem with sleep, visit your GP or a sleep specialist. Read more: How to sleep better The best sleep trackers reviewed 10 tips for better sleep hygiene 10 top tips to support your child's sleep Top 10 evidence-based health benefits of magnesium All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Poor food choices, especially when eaten at the wrong times, can have a real impact on running performance. Find out which foods to avoid before a run
When it comes to running performance, diet plays a big role. Good food choices will help you to perform at your best during a run, replenish your energy stores afterwards, and help your muscles to recover quickly. Poor food choices, especially when eaten at the wrong times, can have the opposite effect. They can not only hamper running performance, but also affect your enjoyment of running – no-one enjoys mid-run cramps, or the dreaded runner’s stomach. After all the training miles you put in, don’t let diet be your downfall to a running PB. Follow our tips on foods to steer clear of as a runner, and when... Find out what to eat before a run, what to eat during a run and what to eat after a run. 1. Spicy foods Capsaicin is the active component found in spicy ingredients such as chilli peppers, hot sauces, chilli powder and paprika. Once digested, spicy foods like curries can cause irritation in the body, leading to heartburn, indigestion and gut problems. All are unpleasant side effects at the best of times, but during a run, they can feel even worse and may even stop you in your tracks. In the 24 hours ahead of a run, give your digestion some slack and stick to milder foods, particularly if you don’t usually eat spicy dishes. 2. Too much fibre Fibre is an important part of a balanced diet for everyone, including runners, as it has a key role in gut health. But there’s a time and a place to eat fibre-rich food – and that time is typically not before a run. As fibre-rich foods move through the digestive tract they produce gas, which can cause pain and bloating. At worst, it can lead to ‘runner’s stomach’ – stomach cramps and diarrhoea – which is something you’ll want to avoid when running outdoors. Fibre-rich foods include beans, lentils, brassica vegetables including broccoli, apples and wholegrains. These are all brilliant foods bursting with nutrients - just eat them post rather than pre-run. 3. Sugar-free sweets and treats Some sweeteners used in ‘sugar-free’ food and drinks can lead to gastro-intestinal (GI) issues. Known as polyols, these sweeteners include sorbitol, xylitol and erythritol, and they can have a laxative effect if consumed in large amounts. One or two sweets are usually fine for most people, but consuming lots is best avoided before running or you might find yourself sprinting to the nearest loo. 4. Prunes and dried fruit Dried fruit is full of natural sugars, which is great for energy but also contains lots of fibre, which can lead to GI issues. Some runners who prefer to fuel naturally may use dried fruit in place of artificial energy gels, however it’s important to only consume a small quantity and track how it affects your digestion. Fruits like apples, prunes and apricots contain sorbitol which when mixed with fibre has a laxative effect – so are best avoided before and during a run. 5. Alcohol Alcohol is a diuretic and leads to dehydration, which is the opposite of what your body needs for running: hydration. Even a small amount of dehydration affects running performance and can also lead to muscle cramps and fatigue. 6. Energy drinks While caffeine is found in some energy gels designed for runners, this amount is carefully calculated to aid running performance. In contrast, the amount of caffeine found in energy drinks such as Red Bull is much higher and could adversely affect your running performance. The cardiovascular system is already under pressure when you run, so consuming these drinks could also dangerously affect your heart rate. In general, sports drinks are only required for longer or more intense runs. Always look for specially formulated sports drinks (or make your own), which will help to replenish electrolytes lost through sweat and supply carbohydrates to restore energy. After a run as you rehydrate, avoid caffeinated, alcoholic or excessively sugary drinks, as these are likely to increase dehydration. 7. Dairy products Dairy foods such as yoghurt, cheese and milk aren’t a problem for all runners, but can lead to uncomfortable issues for some. If you suspect these foods are an issue for you, try plant-based alternatives to see if they help. Keeping a food diary can help you to identify if there are any problem foods that affect your running. 8. Fried foods Fried foods are high in saturated fats, which are known to lead to health issues over the long term when eaten regularly. When it comes to fried foods and running, while there’s nothing wrong with treats every now and again, be aware that it takes the body longer to digest high fat foods and can leave you feeling sluggish as a result. These foods can also lead to digestive discomfort, and as such they’re not a wise food choice ahead of a run. 9. Packaged snacks Running can make you ravenous, and your body may need extra calories to cope with the extra energy demands being placed on it. The trick is to choose wisely: processed snacks filled with calories, added sugar and saturated fats rarely offer the nutrients your body needs to stay healthy. Eaten regularly, they may also lead to weight gain over the longer term, which can affect your running performance and increase the load on your joints as you pound the pavements. Opt for lower salt and sugar options, whole fruits and nuts, and avoid highly processed foods. See our ideas for healthy sweet snack recipes. 10. Anything new before a big race The morning or night before a big race or long training run is not the time to try new foods. Experiment with your meal choices and fuelling strategies during the training weeks to find out what works for you – whatever the distance you plan to run, the aim is to have the energy to perform well and to feel comfortable. Read more… Meal plans for runners Sports nutrition for beginners What should I eat when training for a marathon? What to eat on rest and easy training days Carb-loading explained Best joints supplements All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Want to run faster to beat a PB? Focus on foods that fuel performance and shake up your running routine with some speed and technique sessions.
Whether you’re new to running or a seasoned runner keen to beat your PB (personal best) times, many of us would like to get faster at running. The good news is that improving speed is possible for most of us. Your individual running speed is determined by different factors. Some variables, such as your natural physiological characteristics, genetics and age, are not within your active control. Some factors however are, including your diet and training routine. By focusing on the controllables, we can develop speed and get faster times across different distances. So if you're keen to take part in your first running race or just get out of a running rut, here are some tips for improving your running speed. Discover what to eat before a run, what to eat during a run, and how to recover after a run How to run faster Start with a warm-up As the name suggests, warm-ups are designed to stimulate your muscles, joints and circulatory system ahead of movement, preparing them for the activity ahead, which can reduce the chances of injury. It can be helpful to think of blu-tack: when you stretch blu-tack initially, it’s tight and rigid, but after repeated stretching it becomes warm and far more pliable: this is exactly how we intend a warm-up to work for the muscles in our body. Warm up exercises for running typically include dynamic stretching and functional movements which replicate the motions of running and muscles used, such as high knees, jogging on the spot, and lunges. Speed sessions in running are notably more intense than other sessions and place more stress on the musculoskeletal system, so a good warm up beforehand will be particularly important. Interval training Some people get stuck in a running rut, adopting the same comfortable pace each time they go out for a run. There is a place for this type of comfortable run in a training schedule – it’s typically named the ‘long slow run’ in a plan as it’s designed to target distance and follow a slower pace than other types of running sessions to develop aerobic fitness. However, running at a slower pace all the time won’t help you to develop your speed. Interval sessions involve running at higher speeds and target anaerobic energy systems. There are endless combinations of interval sessions to try and all are designed to make your body get used to running at faster paces, improve your endurance, increase your body’s efficiency at clearing lactic acid from muscles (a waste substance produced when running at a higher pace) and increase the rate at which oxygen travels to your muscles. With regular interval sessions, the aim is to gradually be able to run faster for longer. Check your form Good running technique can optimise your running economy and speed, and reduce the chance of injury. Your running form includes aspects such as foot strike positioning, stride length and cadence, plus your overall posture and the alignment of your feet, knees, hips, spine, shoulders and head when you run. Running drills may help to hone your running form, while strengthening exercises can help you to maintain your form when fatigue sets in. If your running form is an area of focus or concern for you, some running coaches and sports physiotherapists run gait analysis clinics in which they will examine your running biomechanics, identify where you could potentially make improvements, and advise on exercises and drills to help. Plan your runs A well-designed running schedule aimed at developing speed will incorporate different types of sessions spread throughout the week. What a schedule looks like specifically will very much depend on what your starting fitness level is, the distance you are training for, how motivated you feel, and how much time you realistically have each week to train. As an example, a weekly speed-building schedule targeting a 10k race could incorporate an interval session to develop running at faster paces, a hill session to develop strength, and a longer, slower run which progressively builds up to the 10k distance to target the race goal distance and develop aerobic fitness. Recovery days are also important to factor into a training week, too. However, slumping on the sofa may not always be the best option: researchers have suggested that active recovery involving some light exercise could be better than passive recovery when you need to perform in a race or training the next day. Fuel correctly Fuelling your body with the right nutrients at the right time is also key to unlocking your running speed potential. Understanding what types of food to eat when will depend on the intensity and duration of your training sessions. A balanced diet filled with macro and micronutrients will fuel lighter running days and benefit your overall health. On days featuring more intense sessions, protein and carbohydrate will play a leading role in fuelling running performance. Carbohydrate foods are typically used before and during exercise to provide your body with adequate energy to sustain a run, while protein foods are typically eaten after exercise for muscle repair and growth. Staying hydrated during runs also helps to maximise performance. Discover our meal plans for runners Don’t forget to stretch While dynamic movement-based stretching has a place in the warm-up routine before a run to prime the muscles and joints for the movement ahead, static stretching comes into play afterwards. Whether static stretching after a run actually improves subsequent running performance is under debate, however it has been shown to improve flexibility, which will assist with good running form, and also helps muscles to recover from injury. Overall, can you learn to run faster? Yes – while we may not all be contenders for the next Olympics or London Marathon, there are a number of measures we can take to help improve our individual running speed. Eating carbohydrate and protein foods at the right time as part of a balanced diet can fuel performance, while warm ups before running and stretching afterwards may also help. A well-devised weekly running plan which incorporates specific speed sessions and running drills to develop technique will also be valuable in helping you to unlock your speed potential. Read more: Electrolytes: what are they and do I need to replenish them? The benefits of exercise on mental health See our marathon nutrition hub Carb-loading explained The 10 best vegan protein sources All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Low-calorie, high-protein foods are ideal for weight management and helping you to feel full through the day. Discover 20 foods that fit the bill, plus some recipe inspiration
Low-calorie, high-protein foods are ideal for weight management, helping you to reduce your overall calorie intake and feel full through the day. Protein – an important macronutrient – plays a key role in this equation, as it helps to maintain and repair tissues, regulate metabolism, and helps you to feel fuller for longer, therefore helping you to avoid snacking and aid weight loss. Low-calorie, high-protein foods are also useful for athletes who may require a higher intake of protein in their diet. Discover 20 foods which are naturally low in calories and high in protein, plus some recipe inspiration... Find out how much protein you need to build muscle, discover cheap high-protein meals, and check out all you need to know about diets in our diet hub. 1. Cottage cheese Made from pasteurised cow’s milk curds, cottage cheese is mild in flavour and super-versatile to use in cooking. It’s an excellent source of protein and as such it’s often popular with athletes to eat as part of a snack or in cooking. Cottage cheese is also packed with other nutrients, including calcium, B vitamins, phosphorus and selenium. If you’re calorie-counting, a low-fat version will contain the least calories. Enjoy as it is with salad and crackers, use in baking, or blend into smoothies for a high-protein hit. Do something different with cottage cheese and try our healthy chunky vegetable soup with dumplings. 2. Greek yogurt An excellent source of protein, Greek yogurt is also a good source of probiotics which may help with gut health. Thicker than regular yogurt and containing a higher amount of protein (sometimes double the amount), it can help you to feel fuller for longer. Choose low- or non-fat versions if you’re calorie-counting, though the fuller-fat version will help with satiety and may help to prevent mid-meal snacking. Enjoy with your favourite fresh or stewed fruit for a low-calorie, high-protein breakfast or dessert, or add a dollop to stews and soups for a chef’s touch. Enjoy our porridge with blueberry compote made with Greek yogurt. 3. Beans Black beans, kidney beans, cannellini beans and baked beans are all high in protein. They make a great plant-based protein choice for anyone following a dairy-free or vegan diet. Beans are also rich in fibre, aiding digestion and promoting good gut health. A versatile ingredient to keep in your storecupboard, use beans in stews, curries and salads. Try our tomato, pepper & bean one pot, vegetable & bean chilli and tuna, asparagus & white bean salad 4. Chicken breast Choose the skinless, white meat when it comes to chicken for the lowest calorie option. Healthier cooking methods such as grilling, baking and air frying will also help to keep the calories lower in this lean protein. Enjoy in salads, curries and stews. Find recipe inspiration with chicken breasts in our Chinese chicken curry, lighter chicken tacos, chicken & pasta bake, and healthy BBQ chicken. 5. Turkey breast Turkey is another excellent source of lean protein. Similar to chicken, choose the skinless, white meat and cook using one of the healthier cooking methods to provide the lowest calories. Enjoy in salads, sandwiches, stews, soups and pasta dishes. Get inspired with these cheesy turkey nuggets with smoking chips for a healthy family meal. 6. White fish White fish such as haddock and cod are typically lower in calories compared to oiler varieties like salmon, so will be good options if calorie counting is a particular focus for you. Oily fish varieties like salmon, mackerel and trout do however contain greater quantities of healthy fats like omega-3 so can also form part of a healthy diet. Try our cod with olives & crispy pancetta, fish soup and harissa fish with bulgur salad for low-calorie, high-protein white fish dishes. 7. Tinned tuna Popular in salads, sandwiches and pasta dishes, tinned tuna is ever-versatile and a useful lean protein to keep in your storecupboard. Choose tuna in water rather than in oil for the healthier, lower-calorie option. Try our tuna, asparagus & white bean salad or tuna & sweetcorn fish cakes. 8. Lentils From puy and red split, to green, brown and yellow varieties, lentils are a rich source of nutrition, packed with protein, fibre and numerous minerals. They are great for adding bulk to salads and sides, and make a useful plant protein for anyone following a dairy-free diet. For ease, you can buy cooked and ready-to-eat in a can or pouch. Discover the health benefits of lentils, plus our low-calorie lentil recipes; spinach, sweet potato & lentil dhal and kitchari. 9. Tofu Tofu, or bean curd, is derived from soya. It is made by curdling fresh soya milk and pressing it into a solid block. One of its numerous health benefits is that it’s a ‘complete’ protein, providing all nine of the essential amino acids that we need for growth, development and repair. This is significant because our body cannot make these amino acids and must obtain them from our diet. Tofu is also nutrient-dense, in that it provides lots of nutrients in useful amounts, relative to the amount of calories it provides. Enjoy in a variety of dishes, from stir-fries to pancakes. Try our teriyaki tofu, super-green tofu curry or tofu steaks with chips. 10. Quinoa Like tofu, quinoa also qualifies as a complete protein source, and is naturally gluten-free, so will be useful for anyone following plant-based and gluten-free diets. It comes in red, white and black varieties, and all of them cook in the same way. Use quinoa as a versatile base in salads, porridges, patties and more. Discover the health benefits of quinoa, get inspired with this low-calorie bean & quinoa salad with orange, or try caponata-style aubergines with quinoa. 11. Prawns High in protein – containing all nine amino acids – and low in fat and calories, prawns are a go-to protein to add to stir fries, pasta dishes and more. They are also a useful source of the B group of vitamins, including B12 and folate, plus some harder-to-get trace minerals, such as iodine, zinc and selenium. Find out more about the health benefits of prawns, and try our prawn tagliatelle with courgettes, tamarind prawn curry and super healthy Singapore noodles. 12. Egg whites Whole eggs – with the yolk included - are nutritionally rich and have one of the lowest energy-to-nutrient density ratios of any food. When you remove the nutrient-rich yolk from the egg, you are essentially left with the protein, which may help if you’re following a particularly high-protein, low-calorie diet. You can reuse the yolks in other recipes, or you can also find liquid egg whites or egg white powder. Enjoy this healthy pepper, tomato & ham omelette which uses fewer yolks. 13. Squid Squid is rich in protein, a good source of omega-3, and low in fat and calories. A healthy cooking method such as boiling, stewing or grilling will help to keep the calories lower. With a mild taste, it works well in sauces and spices. Enjoy in salads, in fish soup, seafood spaghetti, or tossed in herbs, lemon juice and olive oil. Make our squid, prawn & chickpea nduja stew, slow-cooker puttanesca squid and barbecued squid salad. 14. Pork loin Pork can be a good addition to a low-calorie, high-protein diet, but it’s important to choose lean cuts, such as pork tenderloin or pork loin chops, to minimise the calories. As with other meats, choose a healthy cooking method to help to reduce the overall calories in a meal. Try our pork souvlaki and herbed pork fillet with roast vegetables for low-calorie, high-protein options. 15. Skimmed or semi-skimmed milk Skimmed milk is lower in fat and calories than full-fat whole milk, and a little higher in calcium, however the removal of the fat also removes fat-soluble nutrients like vitamins A and E. Semi-skimmed options are also low enough in fat to be a ‘low-fat’ food, however that means they also have lower levels of the fat-soluble vitamins than whole milk. Both options can make a useful substitute if you’re following a low calorie diet – just be sure to get fat-soluble vitamins from other sources. Read more about which milk is healthiest? 16. Edamame Edamame beans are relatively higher in protein compared to other legumes. A soy protein, these green beans contain all nine essential amino acids, so could be particularly useful for those following a plant-based diet. Edamame also contain plenty of micronutrients, especially magnesium and vitamin C. Enjoy served simply in the pod sprinkled with sea salt, in stir-fries and salads. Try our miso & ginger prawn noodle salad with edamame. 17. Green peas Peas contain one of the richest sources of protein in the vegetable family. As well as being a good source of plant-based protein, they’re a good source of numerous vitamins and minerals too, including vitamins A, B6, C and K, plus folate, magnesium, thiamin and manganese. A versatile veg, add peas to casseroles, salads and curries. Frozen peas are particularly easy – they require minimal prep and you can add them to dishes straight from the freezer. Try something different with peas with our tofu steaks with chips. 18. Chickpeas Budget-friendly, nutritious and versatile, chickpeas have a well-earned place in this list. A legume packed with vitamins, minerals and fibre, they are an excellent plant protein source for anyone following a vegan or vegetarian diet. With a slightly nutty taste and bulky, grainy texture, they make an effective meat substitute in curries and casseroles. See our guide on how to cook chickpeas, plus our popular smoky chickpeas on toast recipe and crispy roasted chickpeas to try as a snack. 19. Low-calorie protein powder If you’re keen to up your protein intake and spare calories but find it difficult to eat protein-heavy foods each day, a low-calorie protein powder could be for you. Mix into a drink as per the packaging label, or try in recipes such as pancakes or smoothies for an extra protein hit. Read our review of the best protein powders. 20. Spirulina Protein is said to make up 65-70 per cent of the content of spirulina. Most of this protein comes from phycocyanin, a blue-green algae that gives spirulina its vibrant green pigment. While not in the same protein league of dairy foods or beans due to the fact that it’s difficult to consume high quantities of spirulina each day, a tablespoon does contain 20 calories and 4g of protein, so could play a part in boosting overall protein levels, particularly for anyone following a purely plant-based diet. Check out the health benefits of spirulina and try spirulina in a green morning smoothie. Read more... The best sources of protein for vegetarians What to eat for a workout 11 common weight-loss mistakes Low-calorie recipes What is a high-protein diet? All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Keen to start exercising and incorporate more physical activity into your lifestyle for the long term? Follow our guide to get started
Why is exercise important? Doing regular exercise is one of the best things you can do for your health. It has far-reaching benefits: beyond the more obvious physical factors such as weight management and building muscle, exercise can play a key role in helping to lift your mood, sleep well and can aid immunity to help you stay well. As we age, regular physical activity can also help to keep our musculoskeletal, cardiovascular and respiratory systems strong which can help to prevent falls and lifestyle-related chronic health conditions developing, such as heart disease, type 2 diabetes and certain cancers. Yet, despite these often-stated facts, around a third of us don’t do enough physical activity each week. Exactly how much ‘physical activity’ is enough? Guidelines say 150 minutes or more of moderate intensity physical activity a week. Whether you’re new to exercise, need to up your minutes of activity each week, or are coming back after a period away, follow our tips to get you on track. Discover the best exercise for weight loss, how to workout at home and the benefits of exercise on mental health How to start working out Often the biggest barrier to exercise is a mental one. It may help to write down all the factors that have prevented you from exercising in the past – and being honest with yourself. How motivated you are will be the key as to whether you manage to make change in the long term, so it’s important to identify barriers and find potential solutions early on. Here are some tips to help you build an exercise routine into your lifestyle. Find a doable workout plan Feeling too busy to exercise is a common barrier. It’s important to be realistic and devise a workout plan that will be achievable for you in the long term, or you’ll set yourself up for failure from the outset. Shorter, more intense exercise sessions such as HIIT are excellent for the time-poor and they show results. Similarly, there are hundreds of free and subscription-based online exercise classes which eliminate the travel time getting to physical classes, and offer you the freedom to exercise when and where you choose. Try to also incorporate more activity into your regular day. Walk instead of driving, take the stairs instead of the lift, and increase your pace to get to a point where your breathing and heart rate increase. It all counts. Set goals but start slow Consider your goals. It could be to run, swim or cycle a certain distance, or go to the gym a set number of times every week. It could be sustainable weight loss, or to get fitter so you can play football with your kids. Depending on your choice of exercises and goal, select workouts aimed at your level of fitness and experience. Exercise classes typically feature beginner, intermediate and advanced groups, and running and cycling groups are often split similarly. Online programmes such as the Couch to 5K running programme are excellent at building your fitness progressively over a healthy period of time to enable your body to become used to the new demands you’re placing on it. Be honest with yourself and choose the right level: going too intense too quickly will not only lead to a higher chance of injury, but may lead you to lose motivation too. Make sure you’re eating enough Food is fuel when it comes to exercise, and not all foods are created equal. A moderate level of physical activity each week can typically be fuelled with a balanced diet, filled with a balance of macro and micronutrients. If the amount and intensity of your exercise increases, you may need to consider adapting your diet to cope with the extra dietary demands. Carbohydrates and protein are the primary nutrients to fuel intense exercise, and they are required at different points in training. Learn about carb loading and discover what to eat before a run, what to eat before a swim and what to eat before cycling. Be kind to yourself A positive, motivated mindset is important to be able to stick to an exercise schedule, so try to practise self-compassion. There will be days when you don’t feel like exercising, and that’s OK. There may be a big holiday which derails your routine for a few weeks, and that’s OK too. Sometimes it can feel like we’re moving backwards against a goal, but as long as you get back on track, you’ll be able to achieve long-term goals. Track your progress Mobile apps can be useful to track training sessions and monitor progress over time. From pace and distance tracking to virtual trophies and online communities, the numerous features on offer within exercise apps are designed to help you stay motivated. Some people find the level of data they can provide highly motivating, however some find them oppressive and addictive. Try out a few apps and see whether they work for you. Get the right kit Depending on the exercise you choose, make sure you have the right kit to exercise safely. A bike helmet if you cycle outdoors, for example, is paramount as it can prevent injury. Well-fitting and supportive trainers are often important too, and while they can be expensive, they are needed from the outset to help prevent injury. When it comes to clothing, leggings/shorts and a T-shirt can be fine if you are just starting out and unsure what exercise you want to do. Longer term, you might want to invest in kit made from technical fabrics. These are designed to wick sweat away from the skin so you are more comfortable. Later on, depending on your personal preferences and budget, you might also like to consider items such as fitness trackers or sports watches which can be motivating. Make it social Doing exercise with others may help to prevent you getting bored with your routine, stay motivated, and can be a useful way to make new friends and maintain friendships when you’re busy. Join more structured social groups, such as running clubs in your area or spin or swim classes at your local gym. Alternatively, set up your own network, such as meeting a friend at the gym on a regular day each week, or enlisting family members to join you for a walk. Mix up your workouts Try to cross-train with a range of different activities which you enjoy to prevent boredom setting in. Mixing up workouts can also help to prevent over-working certain muscles or muscle groups, which can lead to injury. So, should you start exercising? With so many physical and mental health benefits of exercise, taking part in regular physical activity will be beneficial to everyone. It can be hard to initiate change, but by identifying barriers that may be limiting our success, choosing activities we enjoy, setting achievable goals, and building fitness steadily, we can factor exercise into our lives for the long term. If you’re completely new to exercise, unfit, or have an underlying medical condition, seek advice from your GP before starting an exercise programme. Read more… What are the best exercises to burn fat? How much exercise should I do each day? How to exercise for free The best fitness trackers for exercise lovers More fitness and nutrition advice All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Beat the afternoon office slump and pack a lunch that's full of healthy snacks, fibre and blood sugar-balancing wholegrains and lean meats...
With more than half of children taking a packed lunch to school – that’s a staggering five billion lunches a year – not to mention the many office and outdoor workers who rely on them, it’s clear what a vital contribution lunchboxes make. That said, thinking up inspiring ideas can be a challenge. It's tempting to fall into the trap of using packaged, ready-made options. Although these seem like the easy answer, they tend to be high in fat, saturated fat, salt and sugar. Avoid that mid-afternoon slump by packing foods that help to balance blood sugar. The B group of vitamins and chromium are important for this, so include wholegrains and lean meats as well as tomatoes, potatoes and onions. Combining protein and fibre with carbs will also help to get you through the afternoon. Aim to... Fill up on fibre by adding grains such as barley or pulses (including lentils) to soups or salads - both help manage cholesterol levels. Vary the bread you use by opting for granary, rye, pumpernickel or seeded varieties of wraps, rolls, bagels or pitta. Omit the butter or spread when using moist fillings in sandwiches to help keep fat and calories down. Slash salt levels by using low-sodium stocks in soups and opt for rice, pasta or potato salads in place of sandwiches at least 2-3 days a week. If you love sandwiches, choose lower-salt fillings such as chicken or turkey salad. Make the most of leftovers – these save time, money and can offer a healthier choice (eg cold, sliced frittata served with a green salad). Be good to your heart and include oily fish once a week – choose from sardines, salmon, trout or mackerel. Choose a healthy snack to get you through the day – a handful (30g) of unsalted nuts or seeds are full of stress-busting nutrients. Avoid… Sweets, chocolate and biscuits – use fruit or dairy options to satisfy that ‘sweet’ need. Too much tea and coffee – opt instead for water, 100% unsweetened fruit juice, milk, a yogurt smoothie, green or herbal teas. Recipe suggestions: Moroccan chickpea soup Chicken gumbo Fattoush Scandi salmon salad Spiced lentil & butternut squash soup Wholemeal wraps with minty pea hummus & beetroot Scandi beetroot & salmon pasta Curried mango & chickpea pot Quick chicken hummus bowl Sweet potato & lentil cauliflower bowl Now find healthy lunch ideas for kids. This article was updated on 24 June 2019 by Kerry Torrens. A qualified nutritionist (MBANT), Kerry Torrens is a contributing author to a number of nutritional and cookery publications including BBC Good Food magazine. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT). All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Are you struggling to lose weight, or are the pounds piling back on? Here are some common reasons why a weight-loss journey can be derailed
If you're looking to lose weight and keep it off, the best way to do this is with a plan that is realistic for your daily life. Everything from the exercise you introduce to the foods you eat should be considered carefully before you start. Trying to rush weight loss can leave you feeling low in energy and uninspired – potentially causing you to give up altogether. Don't worry – see the common mistakes below so you know what to avoid and look out for when starting your weight loss journey. Visit our all you need to know about diets page for recipes and more expert advice on weight loss, including keto and the 5:2 diet. Mistake 1: Starting with an unrealistic plan It’s important to be realistic from the outset, and choose eating and exercise plans that you’ll be able to stick to for the long term. Consider how affordable your new diet will be and what time commitments will be required for food planning and cooking – how will these fit into your daily schedule of work and family life? Choose a plan that will be feasible in the long term, otherwise you may lose motivation. Mistake 2: Being unaware of what and when you’re eating Understanding the calorie content and nutritional composition of food and drink is essential in a weight-loss journey. You might be tempted to eat limitless fruit and veg, which is generally low-calorie and nutritious, but even these calories mount up over a day, so it’s best to track what you’re eating to be sure you’re within your allowance. Be mindful of snacking too – dried fruit in particular is energy-dense, so a little goes a long way. The easiest way to track your calorie intake is to use a nutrition app – this will help you understand exactly how much, as well as what and when, you're eating and drinking. Mistake 3: Believing a calorie deficit is all that is needed As science advances, we’re beginning to appreciate that the theory of calories in and calories out may be an oversimplification of how our body uses energy. Like most processes in the body, energy use and storage are all tightly controlled. This means the body strives to maintain a constant store of energy, so when it detects an energy shortfall it compensates by reducing the energy it uses, effectively slowing your metabolism. This maintains your energy stores at a fairly constant level. A calorie deficit can be a helpful way to get your weight-loss journey started, but don’t expect it to solve your weight-loss issues. In the long term, this approach is not a sustainable way to lose weight and keep it off. Consistently restricting your calories is likely to leave you hungry, and if all you focus on are the calories on your plate, you may not be eating the well-balanced diet that will help secure your long-term health and fitness. Mistake 4: Losing too much weight early on Whatever weight-loss plan you follow, a general guide to aim for is a loss of about 1-2lb (0.5-1kg) per week. Some diets, such as the cabbage soup diet, claim to achieve quick results in the early weeks; however, nutritionists are quick to note that this weight is mostly water, and is easily regained once you resume a more balanced way of eating. Severely restricting your calorie intake will also slow your metabolic rate, making weight loss more difficult in the longer term. The average requirements for moderately active adults are 2,500 kcals for men and 2,000 kcals for women each day, though be mindful that this is a rough guideline. To achieve sustainable weight loss, it's suggested you create a deficit of about 500 calories a day – this is considered to be enough to lose weight, yet maintain your metabolic rate. Mistake 5: Not increasing activity levels If you start to experience a weight-loss plateau yet are eating to a calorie deficit each day, consider your activity levels. Studies suggest that optimum weight-loss results are achieved when calorie restriction and activity are combined. When it comes to which exercise is best, different types of exercise have different benefits: cardio can help burn calories, while resistance training builds muscle mass, which is associated with healthy weight in the long term. As a general guide, a good mix of cardio and resistance exercises each week will be a useful addition to any weight-loss plan. Studies suggest 225-420 minutes of physical activity per week is best to achieve weight loss, reducing to 200-300 minutes per week to simply keep the weight off. Mistake 6: Eating lots of fat on a keto diet If you choose to follow a keto plan and weight loss is your primary goal, be mindful that the excessive amounts of fat that can often be consumed in keto dishes will add calorie density and may impede your results. At 9kcal per gram, fat is more calorie-rich than either carbohydrates (4kcal/g) or protein (4kcal/g), so choose your foods wisely if you opt for a keto diet. Mistake 7: Choosing the wrong foods Specialist, calorie-counted diet foods may seem like a good choice, especially if you are watching calorie intake such as during the two ‘fasting’ days of the 5:2 diet, but they’re sometimes filled with ultra-processed ingredients, and often leave you feeling hungry. Similarly, reduced-fat or low-fat versions of foods aren’t always the healthiest options as food manufacturers sometimes replace fat with sugar. Read food labels carefully, and consider the nutrient profile of your choices: a balance of high-fibre foods, lean proteins and fruit and veg can help guide you to long-term diet success and contribute to your overall health. Mistake 8: Giving up when (inevitably) you hit a roadblock Weight loss often isn't a straightforward, linear process, and life will often get in the way. When this happens, don't give up: it’s important to keep your end goal in sight and be kind to yourself in order to stay motivated. Look at your overall weight-loss journey – if you’re seeing a downward trend, you’re moving in the right direction. If you find yourself frequently slipping, the 80/20 rule diet, might be for you: this way of eating encourages followers to eat a healthy, balanced diet 80% of the time, and enjoy some of their favourite foods during the remaining 20%. Mistake 9: Being a slave to the scales Body weight can change quite a lot day-to-day due to changes in the amount of fluid you carry, therefore it’s important not to weigh yourself too often. The NHS recommends regular weekly to monthly intervals, at the same time of day, preferably in the morning. Or you could choose to skip the scales altogether and simply go on how you feel – do your clothes fit better? Do you have more energy? Are you sleeping better? How is your mood? These other measures of success can also help you to stay positive even if you’re not seeing results on the scales. Mistake 10: Focusing too much on exercise and too little on what you eat Diet plays a far more significant role in weight loss than exercise – some claim 70-80% – so what you eat really matters. Sadly, this also means exercise isn’t a free ticket to eat whatever you want; that cheeky treat at the end of a gym session could be undoing all your hard work! To achieve long-term weight loss and good overall health, a combination of a balanced diet and physical activity is key. Mistake 11: Gaining weight as soon as you stop a weight-loss plan An effective weight-loss plan will help instil behaviours and habits that you can take forward in your life to help you keep your weight in check. ‘Fad diets’ based on severe food restrictions often end in failure as they are unsustainable over the longer term and often don’t have a foundation in robust scientific evidence. For long-term success, look for diet plans and philosophies which encourage balanced eating, including all of the main food groups, and which consider the contribution nutrition plays in overall health, as well as healthy and steady weight loss. Unfortunately, there is no single best strategy for weight loss and maintenance, and success will depend on you finding the best approach for your own circumstances and preferences. Check with your GP before starting a weight-loss plan – this is especially relevant if you have a diagnosed medical condition, including diabetes, or a history of eating disorders. Enjoyed this? You might like: Diets explained: What is the volumetrics diet? What is the Atkins diet? What is the Cambridge diet? What is the carnivore diet? What is the Dukan diet? Exercise and weight loss: How many calories will I burn? 10 reasons you're not losing weight when exercising How many steps a day to lose weight? How many calories should I eat? What is a calorie deficit? This page was reviewed on 2 July 2024 by Kerry Torrens. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
After a workout, replenishing your body with the right nutrients is key to a fast recovery and improved future performance. This is our pick of meals to give you a boost.
Whatever your sport, eating the right food at the right time is essential for optimum performance. What your meal plan should look like will depend on the type, intensity and duration of the activity you’ll be doing. But, broadly speaking, a good post-workout meal will feature carbohydrates to replenish muscle glycogen, high-quality protein for repairing damaged muscle tissue, and fluid and electrolytes to hydrate. Here are 10 meal ideas to inspire you… Discover more exercise articles, from what to eat for a workout and how much protein you need to build muscle, to how to stay hydrated on a run and what to eat on heavy training days. Meals if you exercise in the morning High-protein breakfast If you train in the morning and want a higher-protein breakfast after your session, this fry-up from Joe Wicks features steak, turkey bacon and spinach for a hearty and filling start to the day. Note that this is a particularly high-protein, low-carb meal, so could suit those following a keto diet – for a more balanced dish, you could easily swap one of the meat servings for a slice of sourdough toast to add a source of carbohydrate. Discover more high protein breakfast recipes. Protein pancakes with banana Made with eggs, milk and protein powder alongside carbohydrate-rich oats and banana, these American-style pancakes are a good choice after a morning workout. Serve in stacks with a dollop of Greek yogurt for extra protein. See more high-protein meal ideas. Meals for a lunchtime workout Tuna Niçoise protein pot If you fancy something lighter that still delivers a protein fix, this tuna and egg Niçoise pot delivers 30g of protein per portion. It takes just 20 mins to make and is a great option to pack into a lunchbox. Supplement it with crackers or toasted pitta if you want to increase the carb content to replenish glycogen stores after heavier exercise. Prawn tagliatelle with courgettes Seafood is a good source of protein, and our top-rated king prawn and tagliatelle recipe is full of flavour and high in protein and carbohydrates to replenish your stores. It takes just 20 minutes from prep to plate, so is great for lunch. Discover more healthy pasta dishes. Post-workout dinner ideas Slow cooker meatballs The meatballs in this dish are made from lean turkey mince, which makes a healthier choice of protein after an intense workout. Serve over rice or pasta to get a source of carbohydrate too. The meatballs freeze well so you can batch-cook and save time when you're ravenous after the gym. See more healthy slow cooker meals. Chicken, leek & brown rice stir-fry This substantial yet speedy dinner will fill you up after a workout and takes less than 20 minutes to make. It pairs the classic flavours of chicken and chorizo with rice to deliver a healthy meal that provides muscle-repairing protein and energy-replenishing carbohydrate. The kale in the dish also contributes a host of vitamins, minerals and immunity-boosting antioxidants. See more healthy chicken and rice recipes. Veggie protein chilli This vegan chilli is packed with protein-rich mixed beans, plus fibre-rich sweet potatoes that can help to satisfy that intense hunger common after exercise. Sweet potatoes are a good source of carbohydrate too – and unlike carb-rich options such as pasta and rice, they also contribute useful micronutrients, including beta-carotene and vitamin C. Sweet potatoes also contain potassium, a mineral and electrolyte which is lost when we sweat. It is believed that low potassium levels can lead to muscle cramps. Discover more healthy vegan recipes. Curried spinach, eggs & chickpeas While macronutrients protein and carbohydrates are the main stars of a post-workout meal, a dish which also packs in micronutrients – vitamins and minerals – is a real winner. This dish does just that, delivering four of your five-a-day and helping to increase your daily intake of vegetables. High in protein from the chickpeas and eggs, the dish is also low in calories, so could make a good meal choice if weight management is a goal. Cheesy seafood bake If you crave comfort food after a workout, try this healthy seafood bake. Delivering on protein from the cod, prawns and cheese, it also provides an impressive four of your five-a-day from the veg inside (broccoli, tomato, onion and red pepper), along with vitamin C and iron. Potato dishes such as this can make a good gluten-free option to supply energy-replenishing carbohydrate after exercise. See more healthy fish meal ideas. Healthy chicken pasta bake Low in calories and fat, this dish is a healthier substitute for creamy pasta dishes so makes a good option if weight management is a focus for you. It also contains peppers, courgette and ricotta for a nutritious midweek dinner. Wholemeal pasta contributes more vitamins and minerals than white pasta, plus it contains more fibre, helping to support digestive health and fill you up. Discover more healthy pasta dishes. Want more like this? The best protein bars, tried and tested The best protein powders 2024, tried and tested Sports nutrition: What’s worth trying? The 10 best vegan protein sources What to eat for a workout Best magnesium supplements All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.