View calories like you view your budget… 💰

If you want to stay in control it’s useful to think of your calories the same way you think about your financial budget.

Budgetting your finances is never something to be ashamed of right? It’s a good thing and shows responsibility – it’s also vital if you want to be able to stay afloat! From your budget there will be things you have to pay for regardless – rent/mortgage, bills, basic groceries, clothing etc. You may also be trying to save some the budget too. With a budget you have a set amount you can spend so you can’t spend more, but If you are trying to save too much you may deprive yourself of things that make you healthy and happy, so you’ll likely include some luxuries/ treats/ ‘non essentials’ in the budget. As it’s YOUR budget you can also choose to spend extravagantly on certain things if you’ve saved up some extra money – but you’ll have to have saved up to afford them.

The same applies for your calories. You know how much you can eat per day to lose fat and if you eat more you will gain fat. If you eat too little, it won’t prevent fat loss but you will probably be miserable. So you’ll need to budget in your meals, a range of nutrients, fruit and veg, etc and also some emotionally pleasing foods/treats to keep you happy. And, as with a financial budget, you can always choose to spend more for certain things, as long as the overall calories stay in budget over the week/month etc.

Budgeting your calories isn’t something to be self-conscious or embarrassed about; it shows you’re looking after yourself.

There are a few ways to do this:

1. Track food and drink as you go along, then stop when you reach the calorie limit. This works as you won’t overeat and it shows where you’re spending your calories. BUT you have to stop when you hit your target which can be tricky if you use up the cals early in the day. Fat loss may take longer but you’ll be learning along the way so will naturally get better at hitting your calories.
2. Pre-set Budget – plan ahead to meet your calorie budget by tracking in advance. This is the best option as you’re likely to hit your target, but you might find it too restrictive depending on your personality and lifestyle
3. Wing it! This only works if you happen to have a small appetite naturally and rarely overeat (a naturally frugal person), so only works if you already have those habits. Of course it teaches you nothing about calories.

Happy budgeting and Wednesday 🤗

Xx

‘I’m being good and choosing the avocado ….’ 🥑

Subway have released a range of new loaded jacket potatoes. They are great option for lunch on the go and they’re going to keep you full and satisfied. There are a few different options and most people would assume that the one with guacamole is a more virtuous choice than the tuna mayonnaise one as it’s vegetarian and includes avocado (a ‘super’ food).

There is often an assumption that vegetarian or vegan options are healthier and therefore automatically lower calorie. Avocado has also had very good PR and is assumed to be a healthy choice.

In reality the tuna mayonnaise and cheese option is actually fewer calories – 558 compared to 605 cals. It also has more protein and less fat.

In reality both are great options – but if you were trying to eat in a calorie deficit and had assumed without checking you might find the avocado option takes you over your calories. There are also plenty of other options too which come in lower.

So don’t automatically assume that vegetarian options or ‘super’ foods are always the better option. Sometimes they’re the same or worse than other choices. If you enjoy them then definitely have them, but if you’re only having them because you think they’re ‘good’ then think again.

Read the labels and look at the calories and then make your choice. If you’re trying to lose weight then go for the lowest calorie option, that you actually want to eat!

🤗xx

‘What you think you had…..’ 😬

We all know that to lose weight/fat you need to be eating and drinking at a calorie deficit. Often the problem though is our awareness and perception of what we are actually consuming. Portion control is a massive part of this – specifically underestimating serving sizes and what you’ve consumed.

Studies repeatedly show that almost everyone, even those who are trained dieticians and nutritionists (and therefore should be ‘experts’ on portion sizes etc) significantly underestimate what they’ve consumed. This is even more so when recording in hindsight. We forget things, we underestimate what we’ve had, we don’t even know we’re doing it.

For example, having some

cashews for a snack. You may think you’ve has a portion (30g) of cashews – that would be approx 176 cals. That’s not bad and can be easily factored into your daily cals. In reality though you probably had a

handful that was closer to 60g which comes in at 352 cals! That’s not as easy to fit in, and you probably barely noticed the extra cashews.

So if you’re struggling to lose weight and can’t work out why, try being totally honest with yourself and see if you may actually be underestimating things. The best way to do this is you get out the kitchen scales, weigh the portion and track the calories – before you eat them! You definitely do not need to cut things out completely – that’s totally counter productive and unsustainable long term. So instead work on becoming more aware of the actual quantities you’re eating / drinking and fit them into your diet accordingly. Knowledge is power!

Enjoy 🤗 xx

Quick, easy meal… 🥪

In an ideal world I’m sure we’d all have the time to prep a perfectly calorie controlled and balanced meals every day. However in reality we often need to rely on convenience foods or grabbing a lunch or dinner on the go. Whilst it may not be ideal, contrary to belief this doesn’t always have to be ‘bad’ and it’s entirely possible to still have a balanced and calorie controlled lunch. It does however take a few extra seconds in store checking the calories.

Grabbing a pot noodle may seem like an easy, quick meal and it can’t be that bad calorie wise can it? It’s gotta be better than a sandwich and a packet of crisps? Wrong. A large pot noodle is a lot more calories than you may expect – 523 cals! Whereas a chicken salad sandwich and a packet of wotsits is only 478 calories. A small saving, but if you had assumed the pot noodle was a lot lower in calories you may have gone on to eat more than that and therefore upped your calories further. Also the sandwich and crisps option is also likely to keep you fuller as it has more fibre and protein and a greater number of micronutrients.

I’m not saying pot noodles are bad – if you like them then have them! Just be aware of the calories in them. If you are grabbing a quick meal on the go just take a moment to check the cals before you decide what you’re having. Remember, knowledge is power!

Enjoy!

🤗

Xx

‘I don’t eat much but I can’t lose weight…’ 🤔

A piece of toast for brekkie, bit of fruit for a snack with coffee, healthy snack bar and a sandwich for lunch with a ‘healthy’ drink, and a ‘healthy’ dinner of fish and salad….. that’s not really much for a day?…right…… 🤔

Often we think we’re not eating much and can’t understand why we don’t lose weight. It’s not until you actually add it all up that you realise you’re probably eating a lot more than you realise. The coffees, the couple of biscuits you forget about, the dried fruit snack (it’s fruit – it’s fine right?), a ‘healthy’ dinner of fish and salad … it must be ok?

It is ok and there is nothing wrong with any of that, but when you actually add it all up you’re looking at over 2,700 calories… for a ‘good’ day! Now for most people trying to lose weight or fat that is going to be far too many calories to be in a deficit which would let you lose fat.

So if you feel you aren’t eating much but you’re not losing weight/fat then maybe it’s time to just write down everything you’re eating on those days and see how much you really are consuming 🤗.

Remember – calories count!

Xx