I did a lot of exercise this week but I weigh more – what have I done wrong?
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Getting active will not on its own make you gain weight. Muscle does not weigh more than fat: a pound of muscle weighs just the same as a pound of fat. To develop muscle to the extent that it makes you heavier would take a great deal of work – like training for the Olympics. ·
Getting active should boost healthy weight loss, but it’s very common for us to overestimate activity levels and then over-compensate with extra food. Check that you haven’t been unknowingly doing this; it’s normal to build up an appetite while increasing activity, but if you’re eating more calories than you burned, your weight loss will be affected.
Why does fresh orange juice have more sugar and calories than an orange?
Juicing fruit removes most of the fibre, which helps fill you up meaning you could drink a lot of juice in one glass - for example you could juice eight oranges and drink that in one go, whereas you’d be unlikely to eat 8 whole oranges in one sitting. So one glass of juice could potentially be far higher in calories and sugar, and far lower in fibre, than the whole fruit.
Why does my weight differ through the day?
Body weight fluctuates over time, and it’s normal to see variations over the course of one day. So, if you normally weigh without clothes, first thing in the morning (in the privacy of your own home, of course!) then switch to weighing in the evening, fully clothed, don’t be shocked or disheartened if the numbers don’t match.
Similarly, if you weigh every day, you may find that some days you weigh heavier, and other days lighter. This can usually be put down to fluid retention, constipation, or hormonal changes – rarely is it a genuine increase in body fat.
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Weighing yourself consistently and tracking your weight over time, will give you an accurate picture of how well you are maintaining your weight loss.
I am travelling next month, what is the best way to ensure I don’t gain back all the weight I have lost?
Whilst it’s nice to be able to relax your healthy eating regime while you’re on holiday, it’s still a good idea to keep your eye on things if you don’t want to feel disappointed when you get home.
Enjoy the delicious local food on offer, but make choices at each mealtime: ask yourself if you need a pud as well as a starter, or if you’d rather have wine than a side of chips.
Plan to do some extra activity every day, to compensate for any extra indulgences like a glass or two of sangria or an ice cream; a daily walk on the beach or a few laps of the pool each morning could make all the difference on the scales at your next weigh-in.
Pack a belt, and put it on half way through your holiday. If it needs letting out a notch, you’ll know it’s time to reign yourself back in!
Why should I eat 5 fruits and vegetables a day?
Eating 5 a day is based on advice from the World Health Organization, which recommends eating a minimum of 400g of fruit and vegetables a day to lower the risk of serious health problems, such as heart disease, stroke, bowel cancer, type 2 diabetes and obesity.
Fruit and vegetables are a good source of vitamins and minerals, including folate, vitamin C and potassium. Part of a balanced diet they are also an excellent source of dietary fibre helping to maintain a healthy gut.
Fruit and vegetables are also usually low in fat and calories (provided you don't fry them or roast them in lots of oil). That's why eating them can help you maintain a healthy weight and keep your heart healthy.
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