Blog

Tuesday Tip

Tuesday Tip: Macro Tracking?

Dr Nancy P

Tuesday Tip: Macro Tracking? 📈

Clients often ask me whether, in addition to calorie tracking, they need to be tracking their macros i.e. amounts of protein, carbs and fat. As a general rule the answer is no – but like most things concerning nutrition there is no one size fits all.

So first off why might you want to track macros? Well if you are an athlete or are trying to build serious amounts of muscle then yes it may be useful to track your macros as you may need to ensure you’re getting sufficient amounts of carbs to fuel your training or enough protein to ensure muscle building. However for the vast majority of us who are exercising for health and enjoyment or just trying to lose weight then there is no need to track them.

If you enjoy data and find that keeping track of macros helps you stay on track generally then of course go for it! If you have an interest in seeing how your body responds to different macro ratios then absolutely go ahead and track them. If however you’re trying to lose weight then you don’t actually need such a high degree of control over the details. Tracking calories itself can be enough of a challenge, and I’ve found if you then ask people to try to hit certain protein or carb ratios on top of that it can become too much. The amount of focus, concentration and planning required can mean it becomes unsustainable and ultimately leads to failure. It can also lead to burn out, disordered eating behaviour and severely limits social life and enjoyment. In addition the database in these tracking apps is often not accurate enough anyway to allow such a high degree of macro manipulation.

For most people, a balanced diet will be providing plenty of protein, carbs and fat and getting hung up on whether you’re hitting 50 percent or 45 percent protein or carbs etc is really meaningless. A focus on more protein based foods/snacks can help with feelings of fullness and therefore help prevent overeating but you can do that by simply choosing higher protein foods if you so wish.

So in short, don’t stress about the macros. Focus on hitting a calorie deficit and just ensure you’re eating a balanced diet including protein, fats and carbs, nutritious whole foods, fruits and veggies, and foods you also enjoy (even so called ‘junk’ foods).

Happy Tuesday 🤗

Xx

Nutrition and Calorie Tips

Things you think cause cellulite…

Dr Nancy P

Things you think cause cellulite… 😏

Cellulite, that dimpled, lumpy appearance of the skin, is something over 90% women (and 10% men) suffer from. There are loads of myths out there about what causes it and usually there’s some ‘solution’ they’re selling which can ‘fix’ the problem. There are loads of products and promises out there that claim to reduce cellulite – but what actually causes it and what actually works?

People will have you believe that cellulite is a result of you being heavier than you should be, of eating the ‘wrong’ foods, or not doing the ‘right’ exercises, or a result of hormones and therefore something that you can address. Well the reality is the main cause of cellulite…. is literally just existing (and particularly being female – though men also have it)!

The most important thing to note is that cellulite is normal, it can affect anyone, at any age, weight and fitness. It’s caused by fibrous connective tissue pulling on the fascia beneath the skin causing a dimpled appearance. It’s more prevalent in women because male connective tissue is more tightly interwoven. Women’s higher oestrogen levels also cause fat cells to respond differently, and as we age cellulite increases. It has a strong genetic component and some people are more prone to it than others.

Now whilst it is true that if your bodyfat is high then you may have more prominent and prevalent cellulite, (so fat loss via a calorie deficit may reduce it) but as it’s about the structure of the fat deposits you can’t completely get rid of it, unless you reduce your bodyfat to dangerous levels. You also can’t exercise it away. A good diet, good sleep, and regular exercise are all great for your health but won’t reduce the appearance of cellulite. There is also zero evidence that any specific foods either increase or reduce cellulite. Though studies have shown that if you smoke then giving up can help as the chemicals reduce blood flow, weaken and disrupt collagen formation meaning fat shows through more.

There is zero evidence that any of the so called ‘cellulite’ reducing creams, gels, laser treatments, detoxes, supplements, funky workouts or foods have any significant effect. Any effects are temporary at best and ‘work’ by tightening the top layer of skin but the effects wear off after a few hours. There are surgical options that claim to reduce it but none give permanent results, most are very expensive and involve cutting the fibrous tissue to reduce the appearance.

We all have cellulite – I have it, I’ve had it since my teens, and I had it at my lowest and highest bodyfat. It’s a fact of life so don’t waste energy or money trying to get rid of it. Focus on eating a healthy, balanced diet and doing exercise you enjoy to keep yourself fit and healthy.

🤗 xx

Tuesday Tip

Tuesday Tip: No Progress?

Dr Nancy P

Tuesday Tip: No Progress? 🤔

Are you stuck and not making progress? When things aren’t going the way you want it’s easy to give up, here’s a little kick up the backside to hopefully prevent that happening!

1 ‘I just need to find my motivation’

You don’t need motivation, you need action. Motivation isn’t going to magically appear; you have to decide to make a change. That will be what motivates you, not a pretty Insta quote (but we love them anyway 🤣).

2 ‘It’s not my fault…’

It may not be your fault but it is your responsibility. We can all find reasons why we can’t do things. Yes it may be harder for you; you might have a health condition or responsibilities that affect your ability to exercise/lose fat etc. But what’s the option? Not bothering just because it’s going to be harder? Of course not! Anything is better than nothing! 🤗

3 ‘I’m just not prepared to give up….’

Some things are going to have to change if you want your body to. The ‘you’ who has lost 10kg fat isn’t doing what you’re doing now, so if you want to get there you need to make changes. You have to decide what you’re willing to sacrifice; switch your 1200 tub of ice cream for a 320 cal one? Cut back on meals out? Switch tv time for a 30 min walk? The choice is yours.

4 ‘I just can’t say no…’

The main reason people don’t lose fat is because they can’t say no. ‘Fancy a cake with coffee?’, ‘want another drink?’, ‘how about a take away?’. Try saying no and choose something nice but lower in cals! Prove to yourself that you have the ability to choose!

5 ‘It’s been 3 days and I’ve lost no weight…’

The body you want is the sum of all the small actions you do today. Eating 300 fewer calories today, or going to the gym when you don’t want to, doesn’t seem like it’s getting you that result today, but do it consistently for 1, 2, or 3 months and it will.

Life happens, things get stressful – it happens to everyone. Don’t let that stop you doing something. Can’t make it to the gym? Do a 15 min walk, Blown your cals? Get straight back on it tomorrow. Do something, no matter how small, every day that takes you closer to your goal.

Happy Tuesday 🤗
Xx

Nutrition and Calorie Tips

Craving chocolate …

Dr Nancy P

Craving chocolate … 🍫

We all have cravings for certain foods or drinks at certain times. It may be for chocolate, biscuits, cheese, toast, wine – etc, whatever it is it’s usually perceived as a “bad” food.

If you’re trying to lose fat/weight then when a chocolate craving hits you may avoid it at all costs. Why? because it’s “bad”. It’s not a snack packed with protein or fats, or vitamins or all those things we know we should be eating. It’s full of sugar (omg!) so it is definitely evil and must be avoided at all costs…..So you avoid it and have some fruit and a yoghurt (because they’re ‘good’)… but that doesn’t really cut it…. So then you have a nakd bar (fruit and nuts so that’s ‘good’ too!)… but you’re still craving chocolate… so you end up eating the chocolate anyway. None of those snacks are an issue and in fact they’re all delicious but you didn’t want them – you wanted chocolate… and now you’ve ended up eating almost 600 calories.

Instead, if you are craving chocolate then just have it! You don’t need to earn it. You don’t need to justify it. Not every item of food you eat needs to be packed with vitamins, protein etc. If you have a balanced diet overall then it’s absolutely fine to have some foods in your diet that aren’t nutritionally great but that give you pleasure!

Funnily enough, the more you label foods as ‘bad’ and try to avoid these foods, the more power and the more the craving you’ll have for them. When you enjoy the foods you crave or want to eat without guilt, they begin to lose their power over you and your urge to overeat them diminishes. Over time, you’re able to eat anything, without eating everything.

Chances are that in most cases if you enjoy that chocolate for your snack, factor it into your day’s calories, then you won’t feel the need to inhale a giant bar later that day or eat loads of other things you didn’t actually want. So rather than creating rules about foods that are good or bad, try to view all foods as things you can have – in moderation.

Enjoy 🤗

Xx

Tuesday Tip
Dr Nancy P

Tuesday Tip : Reframe those goals 😃

When you’re at the start of a weight loss journey it can seem very overwhelming and almost impossible to achieve. If you have a significant amount of weight to lose (which is of course is a different figure for different people – a lot could be anything from 5 to 50 kg!) then focusing on that as your goal can actually be counter productive.

Rather than trying to lose 15kg why not try losing 1kg 15 times. That changes the perspective – losing 1kg feels achievable right? Once you’ve lost one kg then you lose the next kg etc. It all comes down to your mindset and that will dictate how you approach your weight loss journey, and that will determine whether you’re successful.

Take everything in bite size pieces and small steps. That goes not only for your goals but everything. Instead of trying to overhaul your entire diet and exercise routine just focus on one small change at a time. Maybe adding in an extra walk, or one exercise class a week for example? Or perhaps eating more veggies, or reducing the number of nights a week you drink alcohol, or just starting to track calories (even if not reducing them) etc. One step at at time makes things seem much more achievable and means you’ll feel more successful – which in turn means you will be less likely to give up after a few weeks!

Happy Tuesday🤗xx