Good Food
type: channel
link: https://www.bbcgoodfood.com
date: 2025-09-24T08:49:15.000Z
update period: hourly
update frequency: 1
update base: 2000-01-01T12:00+00:00
items: 16 reasons you're not losing weight
items: What are the best exercises to burn fat?
items: How to get up early in the morning
items: 10 foods that runners should avoid
items: How to run faster
items: 20 low-calorie, high-protein foods
items: How to start exercising
items: Healthy lunchboxes for... adults
items: 11 common weight-loss mistakes
items: 10 best post-workout meals

16 reasons you're not losing weight
type: item
date: 2025-01-15T16:48:34.000Z
creator: Katie Hiscock
subject: Fitness
subject: Health
subject: Weight loss
subject: exercise and weight loss
subject: fitness and weight
subject: goodhealth
subject: how to lose belly fat
subject: how to lose weight
subject: how to lose weight and keep it off
subject: Katie Hiscock
subject: weight loss plateau
subject: weight loss tips
description: Are you asking the question, why am I not losing weight? Find out common reasons weight loss can stumble and try our tips to overcome a weight loss plateau.
encoded: Despite our best efforts, weight loss isn't always a straightforward, linear process and it differs between individuals and during our lifetimes as we age. There are numerous factors at play, including our diet, age, genetics, metabolic rate, gut health, activity levels and environmental stresses. If you find it difficult to lose weight and keep it off, and you want to kick-start a healthy regime that lasts, follow our tips to help you stay on track and shed those extra pounds. Discover what is the best exercise for weight loss, healthy ways to lose excess belly fat and read how much should I weigh? Reasons you're not losing weight Tips for healthy weight loss 1. Your end goal isn't clear Be clear in your mind about why you want to lose weight and what benefits it will bring you. Defining your personal ‘why’ and reminding yourself of it regularly will help you to maintain focus and motivate you to reach your goals. Try writing it on a sticky note somewhere you'll see on a daily basis, like your bathroom mirror. 2. You need a regular daily calorie deficit To lose weight, you need to create a calorie deficit – this means you need to be eating less than your total daily energy expenditure (TDEE). Simply put, your calories in need to be less than your calories out. Your TDEE will change over time as you age and your activity levels change, so what your calories needs were at 20 may not be be the same at 45. If you’re embarking on a fitness and weight-loss programme, it’s worth remembering the basic principle of this energy equation and find out roughly what your TDEE is – you can find calculators online. This helps you understand why an extra gym class or forgoing that bag of crisps might help towards your weight loss target. 3. You're eating too much or too often It could be that portion control could be hampering your best intentions. Studies have shown the effect of reducing portion sizes for commercial meals (ready meals and meals served in restaurants), with smalle…

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What are the best exercises to burn fat?
type: item
date: 2024-12-11T11:20:12.000Z
creator: Katie Hiscock
subject: Fitness
subject: Guide
subject: Health
subject: How to
subject: calories in fat
subject: exercise for weight loss
subject: goodhealth
subject: how much fat should i eat
subject: Katie Hiscock
subject: low fat diet
subject: what are calories
description: Weight loss happens when more calories are burned than consumed each day, but what you eat and how you exercise is important too.
encoded: As research progresses we’re beginning to discover that the theory of ‘calories in and calories out’ is an over-simplification of the way we use energy. What we eat and how we exercise can make all the difference to our weight loss goals – read on to find out more. Discover our full range of health guides including the top health benefits of exercise and how much fat should I eat a day? and healthy ways to lose belly fat. What is fat and why is it important? Fat, such as carbohydrates and protein, is a macronutrient needed by the body. It has a number of roles, including building cell membranes, nerve tissue and hormones, and aiding the absorption of fat-soluble nutrients, including vitamins A and D. Our bodies use fat as energy and store any excess for future use; this stored fat acts as an insulator and helps cushion vital organs, bones and other tissues, protecting them from damage. Although eating too much fat can be unhealthy, there are certain types of fat we must get from our diet because they’re essential to our health and well-being. Which fat is bad for you? Saturated fat, found in red meat, butter, cheese, ghee, burgers and sausages, as well as coconut and palm oils, has long been thought to play a part in the development of obesity, heart disease and type 2 diabetes. However, recent research suggests that the role of saturated fat in developing chronic disease is more complex than once believed. It still remains important to monitor your total fat intake, however, and UK Government guidelines recommend total fat intake should not exceed 35 per cent of our total daily energy (calorie) needs. Within this fat total, no more than 11 per cent should come from saturated fat. Visceral fat is internal fat that wraps around your organs. It can surround your liver, intestines, stomach, and other internal organs. While some visceral fat is normal, too much can lead to an increased risk of health conditions, such as diabetes, heart disease, and stroke. What role doe…

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How to get up early in the morning
type: item
date: 2024-11-29T14:19:17.000Z
creator: Katie Hiscock
subject: Health
subject: Wellness
subject: get better sleep
subject: goodhealth
subject: health and wellbeing
subject: how to sleep better
subject: how to wake up refreshed
subject: Morning
subject: sleep
subject: sleep routine
subject: Wellbeing
description: Struggle getting out of bed in the morning? Follow our tips to help reset your sleep-wake rhythm and wake up feeling refreshed for the day
encoded: Sleep is essential to wellbeing, helping us to function optimally and stay healthy. But for some of us, getting up in the morning is a real challenge. Some people are naturally early risers and function best in the morning while others function best at night. This is partly down to an individual’s circadian rhythm, and partly down to daily habits. So, which is best? Studies appear to show that neither is better in terms of life outcomes, but if you’re keen to change your night owl habits and rise earlier, it is possible to get better at waking up early. Follow our tips below on how to get out of bed in the morning. Discover 8 healthier late-night snacks, plenty of energy-boosting breakfast recipes, plus tips on the importance of a morning routine. How to wake up early Work out how much sleep you need If you’re frequently waking up tired, there’s a good chance you’re not getting enough sleep or getting poor quality sleep. How much sleep we need each night varies depending on our age and genes, with children requiring more than adults. Adults typically need between 7-9 hours of sleep per night, but some of us need more or less. It’s also possible to get too much sleep - ‘hypersomnia’ - which can not only hinder the next night’s sleep, but is also associated with poor health outcomes. To start rising earlier, track your sleep needs by keeping a sleep diary through the week. There are lots of sleep trackers built into smartwatches, fitness trackers and smartphones to help you keep a log, and some will monitor your sleep quality, too. Keep a consistent bedtime Once you’ve figured out your optimal sleeping hours, decide what works best for you. You could aim for 10pm – 6am or 11pm – 7am. Whatever you plan, try to keep a consistent bedtime so your new morning habit will be formed. If you diligently go to bed early during the week but regularly go to bed late at the weekend, it may be undoing all your hard work. Change habits gradually If you’re radically changing your body…

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10 foods that runners should avoid
type: item
date: 2024-11-29T14:03:58.000Z
creator: Katie Hiscock
subject: Fitness
subject: Health
subject: goodhealth
subject: how to eat for running
subject: recipes for running
subject: running diet
subject: running food
subject: running nutrition
description: Poor food choices, especially when eaten at the wrong times, can have a real impact on running performance. Find out which foods to avoid before a run
encoded: When it comes to running performance, diet plays a big role. Good food choices will help you to perform at your best during a run, replenish your energy stores afterwards, and help your muscles to recover quickly. Poor food choices, especially when eaten at the wrong times, can have the opposite effect. They can not only hamper running performance, but also affect your enjoyment of running – no-one enjoys mid-run cramps, or the dreaded runner’s stomach. After all the training miles you put in, don’t let diet be your downfall to a running PB. Follow our tips on foods to steer clear of as a runner, and when... Find out what to eat before a run, what to eat during a run and what to eat after a run. 1. Spicy foods Capsaicin is the active component found in spicy ingredients such as chilli peppers, hot sauces, chilli powder and paprika. Once digested, spicy foods like curries can cause irritation in the body, leading to heartburn, indigestion and gut problems. All are unpleasant side effects at the best of times, but during a run, they can feel even worse and may even stop you in your tracks. In the 24 hours ahead of a run, give your digestion some slack and stick to milder foods, particularly if you don’t usually eat spicy dishes. 2. Too much fibre Fibre is an important part of a balanced diet for everyone, including runners, as it has a key role in gut health. But there’s a time and a place to eat fibre-rich food – and that time is typically not before a run. As fibre-rich foods move through the digestive tract they produce gas, which can cause pain and bloating. At worst, it can lead to ‘runner’s stomach’ – stomach cramps and diarrhoea – which is something you’ll want to avoid when running outdoors. Fibre-rich foods include beans, lentils, brassica vegetables including broccoli, apples and wholegrains. These are all brilliant foods bursting with nutrients - just eat them post rather than pre-run. 3. Sugar-free sweets and treats Some sweeteners used in ‘sugar-free’ foo…

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How to run faster
type: item
date: 2024-11-15T14:10:58.000Z
creator: Katie Hiscock
subject: Fitness
subject: Guide
subject: Health
subject: How to
subject: benefits of running
subject: goodhealth
subject: how to start running
subject: running food
subject: running tips
description: Want to run faster to beat a PB? Focus on foods that fuel performance and shake up your running routine with some speed and technique sessions.
encoded: Whether you’re new to running or a seasoned runner keen to beat your PB (personal best) times, many of us would like to get faster at running. The good news is that improving speed is possible for most of us. Your individual running speed is determined by different factors. Some variables, such as your natural physiological characteristics, genetics and age, are not within your active control. Some factors however are, including your diet and training routine. By focusing on the controllables, we can develop speed and get faster times across different distances. So if you're keen to take part in your first running race or just get out of a running rut, here are some tips for improving your running speed. Discover what to eat before a run, what to eat during a run, and how to recover after a run How to run faster Start with a warm-up As the name suggests, warm-ups are designed to stimulate your muscles, joints and circulatory system ahead of movement, preparing them for the activity ahead, which can reduce the chances of injury. It can be helpful to think of blu-tack: when you stretch blu-tack initially, it’s tight and rigid, but after repeated stretching it becomes warm and far more pliable: this is exactly how we intend a warm-up to work for the muscles in our body. Warm up exercises for running typically include dynamic stretching and functional movements which replicate the motions of running and muscles used, such as high knees, jogging on the spot, and lunges. Speed sessions in running are notably more intense than other sessions and place more stress on the musculoskeletal system, so a good warm up beforehand will be particularly important. Interval training Some people get stuck in a running rut, adopting the same comfortable pace each time they go out for a run. There is a place for this type of comfortable run in a training schedule – it’s typically named the ‘long slow run’ in a plan as it’s designed to target distance and follow a slower pace than other t…

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20 low-calorie, high-protein foods
type: item
date: 2024-09-24T10:00:04.000Z
creator: Katie Hiscock
subject: Guide
subject: Health
subject: Healthy food guides
subject: How to
subject: best diet for weight loss
subject: diets
subject: goodhealth
subject: high protein
subject: Low calorie
description: Low-calorie, high-protein foods are ideal for weight management and helping you to feel full through the day. Discover 20 foods that fit the bill, plus some recipe inspiration
encoded: Low-calorie, high-protein foods are ideal for weight management, helping you to reduce your overall calorie intake and feel full through the day. Protein – an important macronutrient – plays a key role in this equation, as it helps to maintain and repair tissues, regulate metabolism, and helps you to feel fuller for longer, therefore helping you to avoid snacking and aid weight loss. Low-calorie, high-protein foods are also useful for athletes who may require a higher intake of protein in their diet. Discover 20 foods which are naturally low in calories and high in protein, plus some recipe inspiration... Find out how much protein you need to build muscle, discover cheap high-protein meals, and check out all you need to know about diets in our diet hub. 1. Cottage cheese Made from pasteurised cow’s milk curds, cottage cheese is mild in flavour and super-versatile to use in cooking. It’s an excellent source of protein and as such it’s often popular with athletes to eat as part of a snack or in cooking. Cottage cheese is also packed with other nutrients, including calcium, B vitamins, phosphorus and selenium. If you’re calorie-counting, a low-fat version will contain the least calories. Enjoy as it is with salad and crackers, use in baking, or blend into smoothies for a high-protein hit. Do something different with cottage cheese and try our healthy chunky vegetable soup with dumplings. 2. Greek yogurt An excellent source of protein, Greek yogurt is also a good source of probiotics which may help with gut health. Thicker than regular yogurt and containing a higher amount of protein (sometimes double the amount), it can help you to feel fuller for longer. Choose low- or non-fat versions if you’re calorie-counting, though the fuller-fat version will help with satiety and may help to prevent mid-meal snacking. Enjoy with your favourite fresh or stewed fruit for a low-calorie, high-protein breakfast or dessert, or add a dollop to stews and soups for a chef’s touch. Enjoy …

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How to start exercising
type: item
creator: Katie Hiscock
subject: Fitness
subject: Health
subject: Recipes
subject: benefits of exercise
subject: exercise tips
subject: goodhealth
subject: how to exercise more
subject: simple exercise
description: Keen to start exercising and incorporate more physical activity into your lifestyle for the long term? Follow our guide to get started
encoded: Why is exercise important? Doing regular exercise is one of the best things you can do for your health. It has far-reaching benefits: beyond the more obvious physical factors such as weight management and building muscle, exercise can play a key role in helping to lift your mood, sleep well and can aid immunity to help you stay well. As we age, regular physical activity can also help to keep our musculoskeletal, cardiovascular and respiratory systems strong which can help to prevent falls and lifestyle-related chronic health conditions developing, such as heart disease, type 2 diabetes and certain cancers. Yet, despite these often-stated facts, around a third of us don’t do enough physical activity each week. Exactly how much ‘physical activity’ is enough? Guidelines say 150 minutes or more of moderate intensity physical activity a week. Whether you’re new to exercise, need to up your minutes of activity each week, or are coming back after a period away, follow our tips to get you on track. Discover the best exercise for weight loss, how to workout at home and the benefits of exercise on mental health How to start working out Often the biggest barrier to exercise is a mental one. It may help to write down all the factors that have prevented you from exercising in the past – and being honest with yourself. How motivated you are will be the key as to whether you manage to make change in the long term, so it’s important to identify barriers and find potential solutions early on. Here are some tips to help you build an exercise routine into your lifestyle. Find a doable workout plan Feeling too busy to exercise is a common barrier. It’s important to be realistic and devise a workout plan that will be achievable for you in the long term, or you’ll set yourself up for failure from the outset. Shorter, more intense exercise sessions such as HIIT are excellent for the time-poor and they show results. Similarly, there are hundreds of free and subscription-based online exerci…

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Healthy lunchboxes for... adults
type: item
creator: Katie Hiscock
subject: Health
subject: Healthy food guides
subject: afternoon energy
subject: goodhealth
subject: Healthy eating
subject: Healthy lunch
subject: healthy work lunches
subject: Kerry Torrens
subject: Luncbox
subject: Office
description: Beat the afternoon office slump and pack a lunch that's full of healthy snacks, fibre and blood sugar-balancing wholegrains and lean meats...
encoded: With more than half of children taking a packed lunch to school – that’s a staggering five billion lunches a year – not to mention the many office and outdoor workers who rely on them, it’s clear what a vital contribution lunchboxes make. That said, thinking up inspiring ideas can be a challenge. It's tempting to fall into the trap of using packaged, ready-made options. Although these seem like the easy answer, they tend to be high in fat, saturated fat, salt and sugar. Avoid that mid-afternoon slump by packing foods that help to balance blood sugar. The B group of vitamins and chromium are important for this, so include wholegrains and lean meats as well as tomatoes, potatoes and onions. Combining protein and fibre with carbs will also help to get you through the afternoon. Aim to... Fill up on fibre by adding grains such as barley or pulses (including lentils) to soups or salads - both help manage cholesterol levels. Vary the bread you use by opting for granary, rye, pumpernickel or seeded varieties of wraps, rolls, bagels or pitta. Omit the butter or spread when using moist fillings in sandwiches to help keep fat and calories down. Slash salt levels by using low-sodium stocks in soups and opt for rice, pasta or potato salads in place of sandwiches at least 2-3 days a week. If you love sandwiches, choose lower-salt fillings such as chicken or turkey salad. Make the most of leftovers – these save time, money and can offer a healthier choice (eg cold, sliced frittata served with a green salad). Be good to your heart and include oily fish once a week – choose from sardines, salmon, trout or mackerel. Choose a healthy snack to get you through the day – a handful (30g) of unsalted nuts or seeds are full of stress-busting nutrients. Avoid… Sweets, chocolate and biscuits – use fruit or dairy options to satisfy that ‘sweet’ need. Too much tea and coffee – opt instead for water, 100% unsweetened fruit juice, milk, a yogurt smoothie, green or herbal teas. Recipe suggestions…

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11 common weight-loss mistakes
type: item
date: 2024-07-22T14:54:29.000Z
creator: Katie Hiscock
subject: Health
subject: Weight loss
subject: best diet for weight loss
subject: diet plan
subject: Dieting
subject: goodhealth
subject: how to lose belly fat
subject: how to lose weight
subject: lose weight and keep it off
subject: not losing weight
subject: weight loss
subject: weight loss tips
description: Are you struggling to lose weight, or are the pounds piling back on? Here are some common reasons why a weight-loss journey can be derailed
encoded: If you're looking to lose weight and keep it off, the best way to do this is with a plan that is realistic for your daily life. Everything from the exercise you introduce to the foods you eat should be considered carefully before you start. Trying to rush weight loss can leave you feeling low in energy and uninspired – potentially causing you to give up altogether. Don't worry – see the common mistakes below so you know what to avoid and look out for when starting your weight loss journey. Visit our all you need to know about diets page for recipes and more expert advice on weight loss, including keto and the 5:2 diet. Mistake 1: Starting with an unrealistic plan It’s important to be realistic from the outset, and choose eating and exercise plans that you’ll be able to stick to for the long term. Consider how affordable your new diet will be and what time commitments will be required for food planning and cooking – how will these fit into your daily schedule of work and family life? Choose a plan that will be feasible in the long term, otherwise you may lose motivation. Mistake 2: Being unaware of what and when you’re eating Understanding the calorie content and nutritional composition of food and drink is essential in a weight-loss journey. You might be tempted to eat limitless fruit and veg, which is generally low-calorie and nutritious, but even these calories mount up over a day, so it’s best to track what you’re eating to be sure you’re within your allowance. Be mindful of snacking too – dried fruit in particular is energy-dense, so a little goes a long way. The easiest way to track your calorie intake is to use a nutrition app – this will help you understand exactly how much, as well as what and when, you're eating and drinking. Mistake 3: Believing a calorie deficit is all that is needed As science advances, we’re beginning to appreciate that the theory of calories in and calories out may be an oversimplification of how our body uses energy. Like most process…

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10 best post-workout meals
type: item
date: 2024-07-22T11:52:45.000Z
creator: Katie Hiscock
subject: Fitness
subject: Health
subject: exercise and food
subject: exercise meals
subject: goodhealth
subject: high protein meals
subject: post workout
subject: post-workout meals
subject: protein and carb meals
subject: what to eat after a run
subject: what to eat after a workout
subject: what to eat before a workout
subject: workout food
description: After a workout, replenishing your body with the right nutrients is key to a fast recovery and improved future performance. This is our pick of meals to give you a boost.
encoded: Whatever your sport, eating the right food at the right time is essential for optimum performance. What your meal plan should look like will depend on the type, intensity and duration of the activity you’ll be doing. But, broadly speaking, a good post-workout meal will feature carbohydrates to replenish muscle glycogen, high-quality protein for repairing damaged muscle tissue, and fluid and electrolytes to hydrate. Here are 10 meal ideas to inspire you… Discover more exercise articles, from what to eat for a workout and how much protein you need to build muscle, to how to stay hydrated on a run and what to eat on heavy training days. Meals if you exercise in the morning High-protein breakfast If you train in the morning and want a higher-protein breakfast after your session, this fry-up from Joe Wicks features steak, turkey bacon and spinach for a hearty and filling start to the day. Note that this is a particularly high-protein, low-carb meal, so could suit those following a keto diet – for a more balanced dish, you could easily swap one of the meat servings for a slice of sourdough toast to add a source of carbohydrate. Discover more high protein breakfast recipes. Protein pancakes with banana Made with eggs, milk and protein powder alongside carbohydrate-rich oats and banana, these American-style pancakes are a good choice after a morning workout. Serve in stacks with a dollop of Greek yogurt for extra protein. See more high-protein meal ideas. Meals for a lunchtime workout Tuna Niçoise protein pot If you fancy something lighter that still delivers a protein fix, this tuna and egg Niçoise pot delivers 30g of protein per portion. It takes just 20 mins to make and is a great option to pack into a lunchbox. Supplement it with crackers or toasted pitta if you want to increase the carb content to replenish glycogen stores after heavier exercise. Prawn tagliatelle with courgettes Seafood is a good source of protein, and our top-rated king prawn and tagliatelle recipe i…

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