Not seeing the progress you were expecting? Here are some typical rookie errors that can hinder your progression without you realising.

Hidden calories.

It’s very easy to consume more calories than you should be without really noticing, especially when it comes to liquids. For example the sauces that you add to your meals could be bumping your meals up by an extra 50-100cals per meal. Always check the labels and make sure you’re using low calorie condiments, sparingly!
Some easy swaps you can do are:

• mayo for light mayo
• ketchup for reduced sugar/salt ketchup
• regular soda for diet soda
• Choosing low calorie alcoholic beverages such as gin & slimline tonic VS. wine & cocktails

Snacking frequently

You may think an few extra tablespoons of peanut butter or your favourite snacks isn’t a lot, but when done every day it can quickly add up over the course of the week. Before you know it you’ve eaten over your calorie allowance!

Not weighing your food

Intuitive eating is great if you’re fairly experienced or in tune with your body. But for those that are less experienced if you’re not keeping track of your food it can be very easy to over consume.

Physical output

How hard are you pushing yourself in the gym? How hard are you working during cardio? Are you just going through the motions and completing the given time-frame or are you pushing your body and testing your limits? Your physical output will effect your progress greatly and is just as important as your diet.

NEAT (non exercise activity thermogenesis)

Applies to the activity you do outside of exercising. For example – walking your dog or even going shopping. You’ve heard of people tracking their steps using fitness watches right? This is a great way to make sure you stay more active outside the gym too. Try walking to the shops instead of driving or taking the stairs instead of the elevator.

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Stefanie Nadine
Team Nadine Fitness

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