Category: Nutrition and Calorie Tips

Just a salad…. 🍔

Big Mac lovers prayers have been answered in the form of a new M&S cheeseburger pasta salad (with a Big Mac style burger sauce)! You would probably assume that as it’s a salad it’s a better option calorie wise than an actual Big Mac…. You would however be wrong!

It’s very easy to get sucked into the idea that certain foods are inherently “good” and others are “bad”. Salad is usually viewed as being “good”, even a pasta salad, and it’s certainly viewed as a better option than a Big Mac from McDonald’s. Having the pasta salad for lunch might leave you feeling like you’d been “good” whilst if you went and grabbed a Big Mac you may feel like you’ve blown everything!

Now I’m not suggesting a Mcdonalds is a “healthy” option, but to be honest neither is the pasta salad. The pasta salad is a whopping 755 calories (33g fat)! Whilst the Big Mac is a mere 493 cals (24g fat). If you are trying to lose fat or weight then you might naturally assume that the McDonald’s is a terrible option and that by having it you’ve ruined your day (diet -wise). Whereas the salad may leave you feeling like you’ve made a lower calorie / healthier and therefore “better” choice, and feeling guilt-free and virtuous and on track.

In reality you could have just had the Big Mac if that’s what you wanted and saved from calories. And if you are grabbing some of these pre prepared salads then definitely check the calories before you make any assumptions about their nutritional value!

🤗

Xx

Choose your hard… 💪🏼

It can seem really hard when you’re trying to lose weight/get fit and healthy. It’s hard to change your habits – it’s hard to reduce your calories, to reduce your alcohol intake, to increase the amount of fruit and veg you eat. It’s hard to go to the gym, go to workout classes or walk more or increase your activity – especially when you’re busy and stressed and tired. It’s even harder to prioritise sleep when you have so much going on and a thousand demands on your time.

But it’s also hard always being tired, being unwell because your immune system is wrecked or being at risk of cardiovascular disease and diabetes. It’s hard not fitting into the clothes you want to, it’s hard being out of breath going up and down stairs, or playing with your children. It’s going to be even harder when you’re older and unable to get up and down from the toilet unaided, or pick yourself up when you fall. It’s hard not feeling confident in your own body, strength and fitness.

I know it’s never quite a straight forward as this but on some level you have to choose your hard. Neither option is easy – they’re both hard. Even when you reach the level of fitness you want or the dress size you want – it won’t magically become easy to maintain it. It’s still going to be hard some days.

Choose your hard!

Xx

Moderation is key! ☕️

When it comes to weight loss the keys

to success are consistency and moderation.

If you want to succeed then you have to find ways to maintain a calorie deficit over the long term. That means you have to engage in moderation. Depriving yourself of all the foods you love and enjoy won’t result in success. But equally saying ‘f*ck it’ every day and not being willing to make some sacrifices won’t result in success either.

In this example – the coffee on the left is a large caramel oat latte – and costs 305 cals. On the right is an oat milk flat white with skinny caramel syrup and is a mere 66 cals. Sometimes you can definitely have the latte but most people won’t be able to accommodate 305 cals of coffee into their day every day. So find that alternative and enjoy that most days, then have the more expensive one as a ‘treat’. Your calorie budget is yours to spend however you like but this is just one way to help make it go further.

🤗

Xx

Are you focusing on the small stuff instead of the big stuff? 🫣

One of the biggest weight loss mistakes I see people make is a focus on the small details. We often spend a lot of time and energy on things that don’t really matter that much. Meanwhile we overlook things that actually matter the most. People often get hung up on things like specific foods they should or shouldn’t eat, obsessing over what time they should eat, tracking ratios of protein to carbs etc, wanting to take supplements, worrying about which specific workout they should do or thinking it’s the end of the world when they can’t do the workout they planned etc.

When it comes to weight/fat loss none of that actually matters – at all! Focusing on all these small details just serves to complicate things, and potentially cause you to not make progress, Instead pay attention to the big things. The most important thing to focus on is a calorie deficit (how you achieve this is up to you but it can be achieved via ANY diet or eating regime) and secondly this needs to be maintained consistently- over weeks and months (not days). Cultivate healthy habits – drink water, get some sleep, eat fruit and veg etc and learn to manage social events/booze and weekends and don’t fret about what exercise you do – just be generally active and do whatever exercise you can fit in that you enjoy.

Keep it simple and you’ll succeed!

🤗

Xx