Category: Nutrition and Calorie Tips

Just a soft drink… 🥤

If you’re hoping to lose weight or fat then you need to be in a calorie deficit i.e. consuming fewer calories than you use per day/week etc. If you want to do it in a sustainable way you need to be aiming for a deficit of around 200-300 cals a day. Whether you track your calories to achieve this, or whether you just reduce portion sizes/make lower calorie swaps etc most people are better at taking food into account e.g. the mid afternoon snack, the pizza for dinner, but very often we overlook the liquid calories.

You’d probably be pretty aware of the calories in a pizza express lasagne for example, and if not aware of the exact number you’d certainly realise it was a fairly high calorie meal. But would you be as aware of the calories in a soft drink like coke? It’s not unusual for people to have 1-3 glasses of something like this a day so it’s entirely possible you could drink a 1.75 litre bottle in a day or two. You may overlook including that in your calories and yet it’s actually more cals than a main lasagne!

Now that’s not to say you shouldn’t have the coke – if you want it and like it then have it! Just be aware of the calories in it before you do. The same applies to juices, alcoholic drinks, coffees and teas (unless drunk black). If you’re not dead set on the coke then swap it for a zero calorie soft drink instead – it’s an easy win!

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?

Remember – ALL calories count! 🤗xx

How to get bikini ready.. 👙

Summer holidays are here so here’s my top tip 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

‘Unhealthy’ Nutella vs ‘healthy’ peanut butter … 🥜🍫🍞

A pretty simple one today – peanut butter on toast is often viewed as a ‘healthier’ breakfast or snack option. This is due to the perception people have of it as a higher protein food source with ‘good’ fats. In contrast Nutella on toast is viewed as an ‘unhealthy’ or bad option.

In reality both are great brekkie options – they both contain a range of nutrients, protein, healthy fats, carbs and, if you like peanut butter and nutella then they both taste great!

However if you’re under the impression that the peanut butter option is better for weight loss then you may may wish to reconsider. The reality is that a 30g serving on a slice of sliced white farmhouse toast (without butter) is 286 cals vs only 262 for the Nutella. It also has considerably more fat. Ot does of course contain more protein but the Nutella on toast still has a reasonable amount given what it is – over 11g. The combination of fat, protein and carbs will help to keep you feeling full – but actually that will be the case with either option. The peanut butter contains a few more micronutrients but within the context of a balanced diet this won’t make much difference.

So if you enjoy a little Nutella on toast but have been avoiding it because you think it’s ‘unhealthy’ then go for it! If peanut blurted on toast is your thing then enjoy it, but just be aware of the calories they both contain if weight loss is your goal! 🥜 🍞 🍫

Enjoy!

Xx

Ice creams / Lollies for 100 cals or less … 🍦

The weather has been extremely warm lately so Ice creams and lollies have certainly formed a large part of mine and my client’s diets! There’s a perception that ice creams / lollies are ‘bad’ and something that is a bit ‘naughty’ so if you’re trying to lose weight you might deny yourself these cooling treats believing them to be ‘bad’ (aka high calorie). However, there’s no reason you have to give up ice creams and ice lollies to lose weight as it ultimately comes down to whether you’re in a calorie deficit.

Obviously there are many frozen desserts out there which are high calorie and some can be 300 cals or more. So if they’re on top of your main meals then you might end up racking up unwanted calories. However in this weather everyone needs a cold snack or dessert right? So if you do fancy an ice cream or lolly, but want to stay within your calories then here are a selection of lower calorie options at 100 cals or less. This list is by no means exhaustive – but it’s just a range of the options out there.

Oppo Salted Caramel balls 20 cals each

Mini milk 32 cals

Rocket lolly 39 cals

Mini twister lolly 39 cals

Fruit pastille lolly 57 cals

Little moons mochi balls 70 cals each

Fab lolly 75 cals

Regular twister lolly 76 cals

Jude mini ice cream tubes 70

Jude mini ice creams 94 cals

Exotic Solero lolly 98 cals

Calipo Lolly 100 cals

So you can fill up on ice lollies to stay cool this summer without worrying it’s going to derail your progress!

Enjoy 🤗

Xx