If your weight loss has plateaued and you can’t figure out why, then it may be time to reassess your meal plan. Addressing 10 subtle factors could kick-start the process and help you reach your goals…
1. You’re engaging in mindless eating
Ever polished off the pack of biscuits in front of the TV without realising… then you may have engaged in mindless comfort eating! When we eat mindfully and away from distraction, we tend to feel much more satisfied and are less likely to overdo things when it comes to consumption of high sugar comfort foods. What’s more, keeping a food diary can be a great first step to help us become more aware of our energy intake1. If mindless eating is an issue for you, try adding some Canderel® Sugarly to soothing tea so you can enjoy a sweet flavour with zero calories.
2. You’re under-consuming fibre
There are numerous studies to support the premise that an increase in fibre consumption can promote satiety, decrease hunger and ultimately improve feelings of fullness2. Fibre rich foods – such as beans or wholegrains – often require more chewing which can increase the secretion of CKK in the gut (a hormone that decreases appetite) and decrease the secretion of ghrelin (a hormone that increases appetite)3.
Fibre rich foods also absorb water and stay in the stomach for longer which creates a sensation of fullness long after the meal is finished.
To put the above into perspective, ever noticed how easy it is to drink a glass of orange juice which is low in fibre and not feel full, but consume 10 oranges which are high in fibre and you’re stuffed?
3. You’re over-consuming high calorie ‘super foods’
Avocados, olive oil and nuts are often thought of as ‘super foods’ and are certainly healthy, however they are still high energy and overconsumption of any type of calorie will hinder weight-loss efforts! Even food products made with unrefined sugar can add extra calories to your diet, which means you can slash the calories by switching your usual sugary treat to one made with Canderel® Sweetely granules.
4. You’re not moving enough
Weight loss is down to expending more calories than we consume. If you’re not reaching your 10,000 steps per day or are skipping your weekly strength training session, your energy expenditure will drop and your daily calorie intake to lose weight will decrease.
5. You’re eating high sugar and quick fix foods late at night
Within the UK it’s been reported that our evening meal provides on average 40% of our daily energy intake! As a nation it’s clear that we pile the majority of our calories into our evening meal, however research suggests that late night eaters tend to make poorer food choices with shift-workers being a prime example of those opting for higher calorie and higher sugar snacks4.
What’s more, our circadian system plays a role with how we digest sugar, fat and can even affect energy expenditure. Several of these rhythms peak in the morning suggesting that our ability to metabolise carbohydrates and sugar are hindered at night5.
If you struggle to cut down on your evening sugar intake yet love that sweet flavour, you could add a Canderel® Original tablet to a hot drink for a no sugar sweet beverage.
6. You’re skipping the resistance training
If you’re in a calorie deficit and skipping the gym then you may be at risk of losing that all important muscle mass. As muscle mass is more metabolically active than fat, any loss will ultimately lower metabolic rate making it harder to lose body fat.
7. You’re drinking your sugar
High sugar liquid calories have repeatedly been shown to lead to weight gain8. Sugar sweetened beverages provide a source of energy in a form which is less satiating in comparison to solid foods6.
If you rely on high sugar soft drinks for energy or just can’t go without sugar in your evening tea, you could instead try adding a Canderel® Original tablet to your beverage. Alternately, a few drops of Canderel® Zero in fruit-infused flavoured water can provide a sweet flavour whilst displacing calories from sugar.
8. You’re not sleeping well
Did you know that sleep restriction can cause our appetite suppressant hormone leptin to decrease whilst increasing our hunger hormone ghrelin. What’s more, sleep-deprived people on average consume 385 calories more per day than those who slept longer, and their intake of quick fix foods such as sweet, salty and high calorie starchy foods increases by as much as 45%!
9. You’re eating too often
Some say we should eat 3 times a day, others say6! If these messages have you totally confused, it’s important to remember that there is no optimal frequency when it comes to weight loss.
Eating intuitively, and being aware of our hunger and fullness cues will be the most important factor for regulating energy intake.
10. You’re not drinking enough water
Hydration is key for optimal energy and mood but even plays a role with weight management! In one interesting study, participants who drank water 30 minutes before meals lost 44% more weight than those who did not9.
Try infusing berries, cucumber, lemon, ginger and even mint in fresh water overnight for a flavoured beverage. You can also make a brew of herbal or fruit tea, then add a dash of Canderel® Original for a tasty yet super healthy warming hydrator.