Ditch the fad diets and eat normally

The start of a new year brings the inevitable noise around new fitness regimes, health resolutions and fad diets, all of which lead us to believe that we're doing everything wrong. The common problem with fad diets, however, is that they tend to focus specifically on one thing - calories. They cause us to obsess about calorie intake in order to lose weight, whilst completely ignoring the vital role that nutrients, exercise and lifestyle play in a healthy and sustainable weight loss journey.

Fad diets: quick fix, long-term failure

Basing your eating habits on the sole focus of losing weight can lead to an unhealthy relationship with food. Not to mention that cutting out significant food groups can mean you're missing out on the good stuff too! We need a balanced diet across all food groups to fuel our bodies properly and get the essential nutrients we require. Carbohydrates, for example, are often the first food to be cut in any diet, but they are the body's primary fuel source and a key nutrient for the function of organs.

It's no secret that drastic calorie cuts can equal drastic weight loss. However, while you may quickly shed some pounds, you will hit a wall where further weight loss proves very elusive, despite strictly following what your diet says you're 'allowed'.

The biggest reason fad diets fail is because, whilst we all love the short term results, we quickly become frustrated with the lack of longer term change and so default back to our old ways. The truth is you're existing in a drastic calorie deficit, you're exhausted and potentially damaging your health.

This is not a sustainable approach to weight loss. Now, may I offer you some tips for long-term sustainable weight loss...

• Enjoy a balance of macro and micronutrients, by filling your plate with variety and colour - I encourage my clients to 'eat the rainbow' with different fruits and vegetables.

• Include protein (e.g. chicken, fish, tofu), carbohydrates (e.g. brown rice, pasta), healthy fats (e.g. olive oil, nuts, seeds), vitamins and minerals (e.g. fruit and vegetables) in all meals.

• Feed your gut microbiome by eating more fibre. Good sources of fibre include legumes, lentils, wholegrains, vegetables, nuts and seeds.

• Staying hydrated helps support energy levels.

• Refine your sleep routine and quality.

• Move your body in a way that you enjoy and supports longevity.