We all know that losing weight means eating fewer calories, and burning more energy through physical activity. It sounds simple. But all too often it can seem anything but that.
An official report by a government think tank, Foresight, blamed lifestyles in modern Britain, where many of us eat more calories than we need and do little physical activity.
Do you recognise causes for your weight gain in some of the following?
Cheap flights
Regular holidays might be good for your stress levels, but they could be bad for your weight. “There’s a lot of anecdotal evidence that we put on weight on holiday,” says nutrition scientist Lisa Miles. “We tend to eat out a lot more, which could account for the weight gain.”
What can I do?
There’s no need to stop having fun, just take more care over what you eat. “Make small changes. For example, ask restaurants for dressings in separate dishes so you can add them yourself,” says Lisa Miles. “Be aware that portion sizes are usually larger at restaurants. Incorporate some activity into your holiday. And don’t forget that alcohol contains calories, too.”
Food that is labelled 'low-fat'
Lots of foods in the supermarkets today are labelled 'low-fat'. But there’s a catch, explains nutrition scientist Lisa Miles. “In some cases, low-fat foods contain high levels of sweeteners or sugar. High sugar foods can also contain lots of calories, and so contribute to weight gain.”
What can I do?
“Read the labels,” says Lisa Miles. “You need to look at the overall energy and calories. Remember, although a food may have a reduced amount of fat, it may still have the same amount of calories.” You can learn more in our article about Understanding food labels.
Stress
It’s easy to reach for a sugary pick-me-up when stressed (see Useful links). Researchers at the University of Helsinki who studied 9,000 workers found that the women who were most stressed put on the most weight.
What can I do?
“Snack on fruit and veg, and other low-calorie options such as plain popcorn, crackers and rice cakes,” says Anna Suckling. Try to find ways to cope with stress that don’t involve food. “Exercise helps promote mental wellbeing through the release of endorphins which help to combat stress," explains Anna.
Television
Watching a lot of television can contribute to an inactive lifestyle. Anna Suckling explains: “People often find that while sitting in front of the TV, they snack on energy-dense foods such as crisps and chocolate.” Adults should be doing at least 30 minutes of physical activity on at least five days of the week to maintain health. In order to lose weight, the Department of Health recommends 60 minutes.
What can I do?
“If you’re worried about your weight, take part in more daily physical activity, if your health permits,” says Anna Suckling. “Try walking to work, school or the shops, and spend less time in front of the TV. Don’t forget that you can do an activity while watching the TV, such as using an exercise bike.” For more ideas, try some Ten-minute workouts.
Your medicine cabinet
Weight gain is a common side effect of many drugs. The most common drugs that can cause weight gain are steroids (taken for many conditions including arthritis, eczema and asthma), antidepressants such as amytriptiline, anti-epilepsy drugs and antipsychotic drugs.
What can I do?
Never stop prescribed medication unless your GP or specialist has told you to. If you’re concerned about weight gain, talk with your doctor. In the meantime, make sure you’re following a healthy, balanced diet.
Late nights
A recent study from the University of Chicago found that lack of sleep increases levels of the hormone ghrelin, which makes you feel hungry. Dr Neil Stanley, sleep expert at the Norfolk and Norwich University Hospital, says, "There seems to be a strong link between lack of sleep and putting on weight."
What can I do?
Simple: get more sleep. “You feel wonderful when you wake up from a good night’s sleep,” says Dr Stanley. “In these modern times, we regard sleep as a waste of time. But sleep is central to good physical and mental health.”
Good manners
In an ideal world, friends and family would encourage you to lose extra weight. In reality, they may sometimes push you to eat more high calorie food. Is it rude not to finish that double helping of chocolate cake at a dinner party? Sometimes it can feel that way.
What can I do?
Learn to say “no thank you,” and stick with it. Get used to the idea that it’s OK to leave food on your plate. Soon, friends and family will come to respect your decisions.
Portion sizes
Over the last few decades, the size of portions served in restuarants and in supermarket packages has increased. A study by the World Cancer Research Fund (WCRF) found that burgers, for example, have doubled in size since 1980. Not surprisingly, research shows that when we’re given a larger portion, we tend to eat more.
What can I do?
Coping with larger portion sizes is a matter of stopping when you feel full. It takes up to 20 minutes for your body to let you know that you’ve eaten enough, so eat slowly and you’ll have a better chance of avoiding that over-stuffed feeling. And remember, when you cook fresh, healthy meals at home, instead of eating out or buying supermarket ready meals, you can control portion size and save money.