Ways you could be subconsciously over eating… 😋

When it comes to losing weight /fat it really is true that you get out what you put in. So often we subconsciously consume more than we realise. Sometimes it’s due to lack of time, sometimes it’s because our focus is elsewhere e.g. being distracted by work and absentmindedly grabbing a snack, sometimes it’s because we perceive things to be fewer calories than they are, and sometimes it’s denial – we don’t want to admit to what we’ve eaten or it feels too overwhelming to try to track it all.

So if you’re not seeing progress maybe it’s worth just having a think and seeing if you’re perhaps subconsciously consuming more than you think. Common ways this happen include:

• Estimating rather than measuring. Are you actually weighing things or are you using estimated weights? Eyeballing things and saying that’s probably about 30g? Or you using inaccurate measures like ‘cups’ or ‘medium banana’ – how big is ‘medium’?
• Are you honestly tracking everything you’re actually eating – what about the odd bite/ spoonful here and there? The odd chocolate/crisp etc? They can really add up!
• Are you including liquid calories? If you drink a lot of coffee/tea are you including the milk?
• Alcohol – are you underestimating the calories from alcohol? It’s easy to rack up a couple of thousand calories over a weekend in booze.
• Sauces / dressings / condiments – again it’s easy to overlook these but over a week they can easily add up to several hundred/thousands of calories.
• Oil in cooking – a drizzle /slug of oil is at least 100-200 cals! Swap to a 1 cal oil spray – 30 sprays is only 30 cals so you’re still saving!
• Secret snacking / picking – are you actually snacking more than you realise? That biscuit with coffee, the sweet you grab when you pop to the kitchen to make a cuppa etc.

We all do this. You’re not a ‘bad’ person if you’re not tracking everything, but you will only make progress if you can be really truthful and honest with yourself about what you’re consuming. At the end of the day it’s your body, your goals and your decision.

🤗
Xx

Reverse lent! 😇

Today is the first day of Lent! Regardless of your beliefs or faith Lent has traditionally become a time when people give up various things they consider ‘bad’. Now whilst there’s absolutely nothing wrong with that at all sometimes it can become more of a negative rather than positive experience.

So how about instead of giving up things, you turned it around and tried taking something up or giving something to others?
You could do some voluntary work, or you could give things to charity. For example, try setting up a box and popping one item of clothing or something you don’t want anymore in it every day for each day of lent, then donate to charity at the end!
You could give your time to someone – it could be something simple like helping a friend or neighbour, or calling someone for a chat. Or you could take up a new hobby or challenge during Lent – try something new like gardening, knitting, drawing, or perhaps a fitness based challenge – trying new classes, walking every day, working out 3 times a week etc.

What do you say? 🤗
How about a reverse lent?
Xx

Best Macros for weight loss ? 📊

Clients often ask me whether, in addition to how many calories they should aim for, what proportion of macros they need to hit i.e. amounts of protein, carbs and fat. Well like most things concerning nutrition there is no one size fits all but essentially it’s whatever suits your lifestyle.

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 hit certain amounts or 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 and play around with the percentages of each one. 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 and hitting a specific calorie deficit 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).

Enjoy 🤗

Xx

‘Healthy’ rice cakes vs ‘naughty’ 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 “naughty” 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 “naughty”. 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. But you’ve heard rice cakes are a healthy snack and there are some dark chocolate covered ones so you have 3 of them instead and feel virtuous.

Whilst they’re pretty tasty you didn’t really

went a dark chocolate rice cake – you wanted some dairy milk! But it’s ok cos at least you’ve made a good decision in terms

of your weight loss goals…. Or have you ?

A 45g bar of dairymilk is 240 cals, whereas 3 dark chocolate rice cakes are 243 cals (and they come in a packet of 6 so if you’re anything like me you’d probably have the whole packet). So you haven’t actually saved yourself anything by avoiding the chocolate – you’ve just made yourself miserable for no reason.

So, if you are craving chocolate then maybe just have it! You don’t need to earn it. You don’t need to justify it. Funnily enough, the more you label foods as ‘naughty’ 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.

Enjoy 🤗 Xx

If you want to lose weight… be boring! 🥱

I know this probably isn’t what you want to hear – but to be totally honest, the best way to actually see long term sustainable results when it comes to weight loss is to be really… boring!

When we start a new weight loss journey we expect it to be super exciting – and the act itself is – it’s exciting to be investing in yourself and your health – no question! But we also expect the day to day aspects of it to be exciting too – which is one reason trendy diets are so enticing. Exciting new meals, an exciting complex exercise regime full of weird and wonderful new exercises, exciting special supplements/drinks etc.

The reality is though that what really works is consistency and the best way to achieve that is by becoming more ‘boring’! And no I don’t mean you can’t go out and have fun or socialise – that’s still totally doable. What I mean is you need to eat roughly the same things at roughly the same times, do the same basic exercises/classes at the same times, go to bed and wake up at the same times, have the same morning routine etc (i.e. build habits and routine). So for example those that have most success will tend to have a base of say 10-20 meals that they like and enjoy that fit within their calories and they’ll stick to them. They’ll have a straightforward workout schedule of say 3/4 classes/sessions a week, focusing on the same basic exercises, they’ll have a similar sleep routine and morning routine most days. Obviously they’ll be days they go off piste but 80-90 percent of the time they are sticking to their routine.

Consistency over time is what achieves and sustains results. If you want to lose weight you have to work on habits and routines that support the new lower weight goal. Also by being ‘boring’ you also remove the ‘decision fatigue’ – so it becomes second nature. You don’t need to waste energy and time figuring out what to do all the time. You can focus your energy elsewhere.

So have a think – if you’re at the end of January and don’t feel you’re progressing maybe you need to embrace being ‘boring’ instead and simplify things!

Enjoy!

🤗

Xx