The 8 ‘healthy habits’ that could be making you fat or mean you’ll never lose weight – from diet drinks to cardio

YOU'VE cut out chocolate, biscuits, and booze, switched to black coffee, and even started running.

 So why can’t you shift those stubborn pounds? 

3

It’s time to look beyond your new calorie tracker and brightly packaged diet drinks for the answer.

Professor Franklin Joseph, an expert at weight loss clinic, explains that many so-called "healthy" habits might actually be sabotaging your weight loss efforts.

"People are often drawn to trendy health habits because they promise quick results and align with the desire for instant gratification in our fast-paced world," he says.

"Unfortunately, these trends often lack scientific backing and fail to consider the nuances of individual health."

Read more on weight loss

SHIFT THE POUNDS

The 7 non-negotiable habits to lose weight these 6 experts swear by

WEIGHT A MINUTE

How to eat and STILL lose weight - 11 top tips from a weight loss expert

The problem with most of these approaches is that they are unrealistic to maintain.

"Diets that require cutting out entire food groups or drastically limiting calories often leave people feeling deprived," he explains.

"This then leads to burnout and eventual weight regain.

"Sustainable weight loss comes from habits that fit into your life, not ones that take over it.

Most read in Health

SEX SNUB

Brits snub casual sex with young adults half as likely to get picked up as in 80s

LIKE FATHER, LIKE SON

The average age we turn into our parents revealed

FLARE UP

The 6 signs of disabling Tudor disease - as James Corden reveals diagnosis

BALL-ACHE

Man's testicle swells to 15cm and 'leaks' due to 'deadliest bug' rising in UK

"The key is adopting balanced, evidence-based practices that you can stick to for the long term."

Here, he outlines eight of the common habits that could be sabotaging your weight loss efforts.

1. Skipping meals

Intermittent fasting is popular among celebs like Jennifer Aniston and Hugh Jackman – and for some people, it works very well.

Fasting means going without food, so if you regularly skip breakfast you might unwittingly be following a type of time-restricted eating.

Research suggests that intermittent fasting could help with weight loss and managing conditions like cholesterol.

But the diet is certainly not suitable for everyone. For some, it can actually hinder weight loss progress.

“Skipping meals often leads to overeating later in the day and disrupts your metabolism,” Prof Joseph says.

Fix it: "Your body perceives it as a famine and holds onto fat stores. Instead, focus on balanced, portion-controlled meals," he adds.

2. Diet drinks

Diet fizzy drinks might seem like a smart choice, but artificial sweeteners can confuse your body.

Experts say sucralose, found in Diet Coke, Diet Pepsi and other soft drinks, can increase cravings and appetite, particularly in women and those who are overweight.

“These sweeteners trick your brain into expecting sugar, which can lead to overeating later,” explains Prof Joseph.

On top of that, the sugar-free pop has been linked to poor gut health, heart disease, and an increased risk of type 2 diabetes.

Fix it: Water or herbal teas are better alternatives, the expert says.

3

3. Overeating ‘healthy’ snacks

Granola bars, trail mixes, and veggie crisps may be labelled as healthy, but many are loaded with sugar, calories and salt, essentially making them junk foods in disguise.

“People assume these are guilt-free snacks,” Prof Joseph says.

“However, consuming them mindlessly adds hundreds of extra calories to your day.”

Fix it: Stick to whole foods like fresh fruit, vegetables, or a handful of unsalted nuts, he adds.

4. Relying solely on cardio

Cardio exercises like running or cycling are great for heart health, but too much can sabotage weight loss.

“Excessive cardio can increase cortisol levels, leading to fat storage, especially around the midsection,” warns Prof Joseph.

Fix it: Incorporating strength training helps build muscle, which boosts metabolism and burns more calories, he adds.

5. Reliance on fitness trackers

Your smart watch just congratulated you on burning 300 calories – but is it right?

Fitness trackers are great motivators but they can be misleading, Prof Joseph warns.

"People often overestimate the calories they’ve burned and reward themselves with extra food," he adds.

Fix it: "It’s crucial to focus on balanced nutrition rather than just numbers on a screen," the expert says.

3

6. Going gluten free without a medical reason

You’ve probably seen someone lose weight after going gluten free.

But it’s often because they’ve cut high-calorie foods like bagels and pasta.

Swapping them for veggies and healthy grains can boost nutrients and energy.

But, gluten free eating can also cause weight gain.

“Many gluten-free products are packed with sugar and unhealthy fats to compensate for flavour,” Prof Joseph says.

Fix it: Unless you have a gluten intolerance or coeliac disease, there’s no proven benefit to cutting out gluten, he adds.

Sun Health's best healthy snacks that will actually help you lose weight

IT'S January, our cupboards are still brimming with leftover chocolates, biscuits and mince pies from the Christmas period.

While delicious, and an important part of the festive season, the calories, fat and sugar in these treats can quickly add up.

A single mince pie can contain more than 300 calories, 10g of fat and more than 24g of sugar, while three triangles of Toblerone can set you back 528 calories, 28g of fat and a staggering 60g of sugar.

If you're trying to lose weight or stick to the NHS' recommended daily intake of 2,000 calories a day for women or 2,500 for men, this is the last thing you need.

Thankfully, snacks don't have to be unhealthy.

The key? Sticking to high-protein options that will help keep you full between meals.

From blueberry muffins to peanut butter slices, the Sun Health team reveal their favourites.

1. Protein-packed muffins
2. A cup on bone broth
3. Apple and peanut butter
4. Edamame
5. Salted caramel milkshake

To find out more and get the full recipes, read the full story here.

7. Eating 'low-fat' products

The low-fat craze of the 1990s persists, but it may be doing more harm than good.

“Fat-free products often replace fat with sugar and other additives, which can lead to weight gain,” explains Prof Joseph.

On top of this, low-fat options are often less nutrient-dense than their full-fat alternatives.

Fix it: Opt for whole, minimally processed foods and healthy fats like those found in avocados, nuts, and olive oil, Prof Joseph says.

8. Focusing only on calorie counts

At first glance, the idea behind calorie counting seems straightforward.

Eat fewer calories than you burn, and you’ll lose weight — simple, right?

This simplicity is why calorie counting has remained popular, despite often falling short in the long run.

While it’s true some people may lose weight initially on a calorie-restricted diet, calories aren’t the full picture.

“A 100-calorie pack of biscuits doesn’t have the same nutritional value as 100 calories of almonds,” explains Prof Joseph.

READ MORE SUN STORIES

CASH IT

Hundreds issued urgent warning as they could miss out on £200 free cash

GROUNDED

Ryanair forced to scrap thousands of flights this summer

When you realise that an avocado can have the same number of calories as a burger, it’s clear that just counting calories isn’t enough to stay healthy.

Fix it: “Prioritise nutrient-dense foods that keep you full and provide sustained energy,” he says.