A good diet is one of the most impactful ways to lose weight, but two eating habits many Britons have could be tripping them up.
Health experts have shared why skipping breakfast and eating late at night could work against you.
There are many reasons why dieters may skip breakfast, such as following an intermittent fasting plan or a general lack of appetite in the morning.
However, dieting and nutrition expert at Nutri Lean, Lynne Murphy, explained skipping this meal to "save" calories for later in the day can be a dangerous tactic.
Snacking at night can knock slimmers out of a calorie deficit
GETTYShe explained it can cause your metabolism to be sluggish throughout the day, and sudden bouts of hunger later could cause you to make poor food choices.
Lynne said: “Your body needs fuel to burn calories efficiently. Starting your day with protein helps stabilise blood sugar and keeps hunger at bay, making you less likely to reach for snacks before lunch.”
A study published in the American Journal of Clinical Nutrition found those who skip breakfast tend to eat more calories at lunch and dinner, compared to those who eat breakfast.
Lynne suggested opting for a high-protein breakfast to keep you feeling full. This could mean adding eggs to your morning meal, sipping on a protein smoothie or tucking into Greek yoghurt with nuts and fruit.
Another food habit those trying to lose weight should look out for is stress-eating in the evenings.
Britons may choose to unwind after a long day by reaching for comfort food, but Lynne explained stress-eating can often be mindless, meaning you might not register the extra calories.
She continued: “The habit of using food to manage emotions becomes automatic. Most people don't even realise they're doing it until they start tracking their triggers.”
Research published in Obesity Reviews found that eating late at night can disrupt the body's natural circadian rhythm.
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The expert recommended eating a high-protein breakfast
GETTYIt added filling up on calories in the evening can cause poor metabolic outcomes, including a reduced tolerance to glucose and decreased fat oxidation. This can promote fat storage.
Making small changes such as these food updates can make all the difference to your weight loss results, according to the nutrition expert.
She said: “People tend to focus on the big changes like diet plans and exercise routines but overlook the small daily habits that can make or break their weight loss journey."
