‘I’m pretty good at estimating my calories….. ‘ 🥑

I’m always telling my clients to try to be as accurate as possible when they’re tracking their food and calories. This means actually weighing things – particularly anything that is calorie dense.

Very often people tell me that they’re “pretty good” at estimating the amounts they’re having, that they have the same thing each day so they know what it looks like now, that they can estimate pretty well etc. I’m sure some can, but I know I can’t. I can at first but then often amounts creep up without you even realising it.

In this example on the left is an amount that was estimated at around 40g avocado by a number of people I asked, (calories excluding the toast), on the right is the actual amount – 120g! Now I don’t know about you but I wouldn’t have thought it was that much but look at what a difference it makes in calories. 40g can look very similar to 120g when layered on toast and you may not even realise how much you’re having. The same goes for nut butters, spreads, cheese etc – anything high calorie. With less calorie dense foods it won’t matter as much but with these calorie dense foods when you get it wrong you’re adding a large number of calories. This is also why measure like “a small avocado” are no good – what’s small? my small may not be your small… etc

So if you are trying to lose fat/watching your calories maybe it’s time to go back and get those scales out and double check those estimates and see if you really are as good as you think you are.
🤗
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 22 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

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