How to get bikini ready.. 👙

Summer holidays are on the horizon and already people are talking about wanting to get bikini body ready… so here’s my top tips for getting a bikini body! You probably assume you need to lose weight, cut out food groups and foods you enjoy, live on salads, do loads of workouts etc…

Nope – it’s a very simple 2 step process to getting your bikini body.
Step 1 – have a body ✅
Step 2 – put a bikini on it !

Ta da!

Now I realise it’s actually not that simple – and that wanting to look a certain way in your swimwear is totally valid. If you want to lose weight to feel more comfortable when you’re on the beach then that’s great – go for it! However whether you prefer a bikini, a swimsuit, a swim dress , a tankini, a sarong, T-shirt and shorts… whatever.. you’re entitled to wear whatever you like however you like. You deserve to enjoy the sunshine regardless of your shape or size. You don’t have to lose weight to do that! Find a style you like and rock it!

Happy summer!

Xx

‘High protein Babybel? Must be the best one…’🧀

I often talk about marketing when it comes to the foods we eat and protein is often something that’s used to market products.

This is a great example – three types of Babybel. All small, all cheese, all decent snacks, but one is branded ‘High Protein’ with bold black packaging. So it must be the healthiest and best right?

Not necessarily!

‘Protein’ Babybel: 48 cals, 5.2g protein

Light Babybel: 42 cals, 5g protein

Original Babybel: 59 cals, 4.4g protein

So despite being marketed as a ‘protein’ has just 0.2g more protein than the light version and 6 more calories. It’s a minor difference, but branding it ‘high protein’ makes it feel like a superior option. In reality, they’re all pretty similar – and the light version is arguably better in terms of protein per calorie.

In this example it’s not really a major issue – they’re all pretty similar calorie wise but often you’ll find the ‘high protein’ options may be higher in calorie and not that high in protein really. Brands know that protein sells. Stick ‘protein’ on a label and it taps into everything we associate with health, fitness, and weight loss. But if you take two almost identical products and just call one ‘high protein’ most people will gravitate toward it, even if the numbers don’t back it up.

In this example all of these option are great snack choices but don’t let flashy packaging override common sense. Always flip the product over and read the label. Don’t pay more in calories or cash for an illusion of health. Don’t let marketing labels decide for you. Read. Compare. Choose based on facts, not hype.

Knowledge is power!

🤗Xx

8 Habits to help with fat loss 😊

Although I’m a big fan of tracking calories I know it’s not for everyone so here are 8 habits that don’t involve calorie tracking that can help with losing fat (they can also be used alongside tracking of course!).

# Make Healthy Food Easier to Grab

• Chop fruits/veggies in advance

• Keep them visible in the fridge or on the side.

• Use canned/frozen produce, they’re just as nutritious as fresh

# Add Colour to Your Plate
Fruits and veggies are packed with vitamins, fibre, and water. More color equals more nutrients and fullness. Aim to include as many colours as possible at every meal.

# Prioritize Protein
Protein helps control hunger and supports muscle. Include it in every meal.

• Pure proteins: chicken breast, egg whites, tuna, white fish, whey

• Protein with fat: salmon, whole eggs, cheese

• Protein with carbs: beans, lentils, milk, edamame

(NB: Peanut butter is mostly fat, not a great protein source!)

# Think About Portions
Use this plate method:

• ½ veggies

• ¼ lean protein

• ¼ carbs

• Healthy fats in moderation

# Eat More Mindfully
Slow down when you eat and notice the taste, texture, and aroma. Put your phone away- the more present you are, the easier it is to stop when full.

# Use the Hunger Scale
Tuning into hunger cues helps avoid emotional or mindless eating. Use the hunger scale 1-10 : 1. Ravenous – 2. uncomfortably hungry – 3. very hungry – 4.‘I could eat’ – 5.Neutral – 6. satisfied – 7. full – 8. very full – 9. uncomfortably full – 10. ‘I feel sick’

Start eating around “I could eat” (4) and stop near “satisfied” (6–7).

# Move More
No fancy workouts required – Walk, stretch, garden, clean, take the stairs. NEAT (non-exercise activity) adds up and burns more than you think.

# Plan Ahead
When you’re starving with no plan, take away win. So instead meal plan once a week, prep in batches and cook extra for leftovers.

Focus on consistency overt perfection and build small habits that last and make fat loss feel daunting.

🤗Xx

‘That’s so unhealthy – it’s full of sugar’… 🍫🥛

Let’s kill the sugar myth real quick…

There’s a pervasive myth that sugar is bad – particularly sugar in processed foods. However the view is that ‘natural sugar’ is absolutely fine?

A mars bar contains around 30g sugar and a 600ml glass of milk also contains 30g sugar. However people will demonise the chocolate bar on the basis of its sugar content but will say milk is the ‘healthier’ choice, despite the sugar content? Why? Because the sugar in milk is ‘natural’ so it must be better, right?

Not exactly. Sugar is sugar. Whether it’s added to a chocolate bar or naturally found in milk as lactose, your body processes it the same way. What matters more is the context: how much you’re consuming, how filling it is, and whether it fits into your overall diet.

In this example the Mars bar contains around 225 cals and 30g sugar, whilst the milk contains around 300cals and 30g sugar. That’s the same amount of sugar and more calories in the milk. But most people wouldn’t blink at drinking a big glass of milk with breakfast, while feeling guilty over snacking on Mars bar.

Now obviously the milk has other benefits in terms of more protein and other micronutrients but in the context of the argument around sugar it’s no better than a mars bar. It’s not about “natural vs added” sugar, it’s about your whole diet. If you’re having a load of whole foods and protein in other meals then the Mars bar isn’t an issue if you can fit it within your calories. If however you’re eating 4 of them and your meals are also high in calories and low in micronutrients then it probably isn’t a great idea. The milk might be a better ‘snack’ but it still contains a significant number of calories so that needs to be accounted for.

We need to stop demonizing sugar based on its source and start looking at the bigger picture: calories, satiety, and how everything fits into your goals.

Both milk and Mars bars can have a place in a balanced diet, if you manage portions and priorities.

🤗

Xx

‘It’s only a little sauce on the side, and a bit of oil for cooking – I don’t need to track that…’ 🤔

If you’re hoping to lose fat in a sustainable way you need to be aiming for a deficit of around 200-300 cals a day. Most people are pretty good at tracking the big stuff – the sandwich, the packet of crisps, the porridge for breakfast etc but how often do we overlook the little stuff. That little bit of ketchup on the side, that chilli sauce on your rice, that dash of oil in the pan…. And how often when you’re trying to lose fat do you deny yourself something you really want simply because you’re ‘on a diet’.

A cheeseburger comes in at around 797 cals – this is something you may not feel you can have whilst on your ‘diet’ and yet you probably don’t even think twice about the 1,284 cals you might rack up in sauces and oil (and tbh that’s a conservative estimate on the oil!). In one week that’s your whole deficit gone and you may not even realise it.

I always tell my clients to track everything – right down to the oil they’re cooking with as that can be the difference. So if you’re tracking cals and hoping to lose fat make sure you include these, and if you’re just trying to cut some cals maybe they’re a good place to start being more mindful too?

Oh and if you fancy a cheeseburger – just factor it in to your calories and have it! 🤗

Remember – calories count! 🤗xx