Tuesday Tip

Tuesday Tip: Snack Triggers

Tuesday Tip: Snack triggers 🍪

Snacking can be a real issue when trying to lose fat. Being aware of the triggers can help to keep it in check.

# 1. Social Media

A recent study showed that socialising online with friends (via Facebook, Instagram etc) causes more snacking. It temporarily raises your self esteem, which lowers your self control, leading to increased snacking afterwards.

# 2 The News

Another study showed a link between watching/reading ‘bad’ news and high calorie snacking. The survey found that contemplating economic hardship and being subconsciously primed with messages to ‘live for today’ makes us seek out higher calorie foods.

# 3 Environment

The environment can trigger food cravings. A study showed that moviegoers would eat the same quantity of popcorn regardless of whether it was fresh or very stale, simply because they were ‘at the cinema’. In the same way sofa time after dinner can trigger snacking on chocolate or crisps etc.

# 4 3.23pm

3.23pm is the most likely time we are to snack, usually due to boredom, stress, and a dip in energy levels. To combat this have a balanced lunch (with protein and fats), plan in a healthy snack and save more enjoyable tasks for after lunch if you can.

# 5 Stress

Lower levels of serotonin when stressed also lead to carb cravings. Salt inhibits the body’s responses to stress. Craving salty food is the body’s way to cope with stress, so a salty, carby snack can help.

# 6 Lack of Sleep

Lack of sleep reduces your self control and willpower, and stimulates production of the hunger hormone ghrelin and lowers leptin levels (the satiety hormone). Studies found that those who are sleep-deprived eat 300 more calories per day.

# 7 Red 

The colours red, yellow and orange are appetite stimulants, making you snack and eat more. Research shows that eating in a blue room reduced calorie consumption by 33 %. So try going for bluer hued lighting, blue crockery etc.

Being aware of the possible triggers can help you to not only recognise why you’re snacking more than you want to, but make changes to prevent it.

Happy Tuesday 🤗

Xx

Tuesday Tip

Tuesday Tip: How to feel fuller

Tuesday Tip: How to feel fuller 😋

One of the best ways to stay on track is to keep excessive hunger in check and make sure you’re feeling full. Here are some tips to help increase fullness without increasing calories.

# 1 Focus

If you’re chatting, watching tv, even listening to fast music studies have shown you’re likely to feel less full. Focus on the food itself and remove distractions if you can.

#2 Sniff and chew

Sniff your food; smell and taste both switch on our satiety signals and help you feel fuller. Also chew more – it causes hormones that send satiety signals to be released

#3 Go for bulky and moist

The more air or water in a food the quicker it fills you up. Things like vegetable soup are a great option, or popcorn instead of crisps, or grapes instead of raisins etc.

#4 Fats and protein

Higher fat foods keep you fuller but it takes longer for the feeling of satiety to come from high fat meals compared to high protein meals (but the feeling lasts longer). Ideally combine fats and protein to maximise fullness.

#4 Sleep

If you’re sleep deprived your body produces more ghrelin (the hunger hormone) and less leptin (the appetite suppressing hormone). So try to prioritise sleep if you can.

#6 Drink

The brain often confuses thirst signals for hunger so have a glass before your meals. It will also help keep you feeling full.

#7 Small plates

We’re conditioned to fill our plates and to clear them. The empty plate is a signal to feel full and conversely a plate with food on it overrides the satiety signals and keeps us eating. Go for a smaller plate and you’re likely to feel full regardless.

#8 Fiddly foods

Choose foods that take time and effort to eat, this gives the body time to recognise that it’s full e.g. corn on the cob, fish with bones, fruits with pips or skin to peel etc.

#9 An Apple a day

Research has shown eating an apple 20 mins before a meal promotes feelings of fullness and reduces the amount of food consumed.

#10 Load up the veggies

The fibre and water content of veg will fill you up, and also slows you down, increasing feelings of fullness. Aim for half a plate of veg like broccoli, peas, green beans etc.

Happy Tuesday 🤗

Xx

Tuesday Tip

Tuesday Tip: Tips for Eating out within your calories

Tuesday Tip: Tips for Eating out within your calories 🍽

If you’re trying to lose fat/weight then frequent restaurant meals can be a challenge. Here are some tips to help reduce those extra cals.

#1 Sauces on the side

Ask for sauces/dressings on the side. Choose tomato-based sauces, and avoid cream based ones. This can save over 300 cals.

#2 Stand your ground

Don’t feel pressured to go for higher cal options just because others are. Its your body, not theirs, so choose what you want. It should be about the company, not what’s on your plate.

#3 Check in advance

Check the menu in advance, choose your meal and log the cals ahead of time. You can then make it fit into your daily target. You’ll also be less likely to be swayed by whoever you’re with.

#4 Avoid the nibbles

It’s an obvious one but just avoid the pre dinner bread, or olives etc You don’t need them, you’re about to have a full meal!

#5 One course

Most restaurant main courses will be 650 – 1500 calories so you really don’t need more. Ideally go for one course, especially if eating out several times a week.

#6 Starter for main

Try going for a starter as a main and then bulk it out with a side salad or veg. This is also a great tactic if the people you’re with are having 2 courses – you can have a starter and a starter!

#7 Food choice

For starters opt for salad or soup (avoid cream-based ones), then fish (white fish is best) or chicken for main, grilled or baked. Vegetarians beware of cheese-based dishes and consider asking for the vegan options. For pud; a sorbet or fruit based dessert is best.

# 8 Limit the booze

Booze is extra cals so try to avoid it, or alternate with tap water and try to choose lower calorie options (e.g. slimline gin and tonic).

#9 Don’t starve yourself

Don’t starve yourself before a meal out as you’re likely to lose self control and overeat. Instead adjust your other meals to save 100-200 calories on the days before and after to help buffer it.

#10 It’s not about the food

When you look back at these events it won’t be the food you remember – it will be the shared stories and laughs, with the people you’re with. Take the focus off the food.

Happy Tuesday 🤗

Xx

Tuesday Tip

Tuesday Tip: Is a calorie just a calorie?

Tuesday Tip: Is a calorie just a calorie? 🍫

This is a very common argument when talking about calories, calorie deficits and which foods you use to meet your daily calorie goal. Often people will say ‘ah yes but a calorie isn’t just a calorie, some calories are better than others’. People will claim 100 calories of nuts isn’t the same as 100 calories of chocolate for example…

So is that true? Are some calories different?

Well technically – no – a calorie really is just a calorie. A calorie is simply a unit of measurement – it measures energy. So yes, 100 calories of nuts are exactly the same as 100 calories of chocolate in terms of the energy they provide.

However, food is not just food and the composition of those calories is where differences can arise. Different foods do have different metabolic effects. Some foods are easier and quicker to digest, some require more energy to digest (e.g this is the thermic effect of food – but don’t get too excited – the difference is pretty small so unlikely to make a massive difference to calories burned etc).

Different foods also have different effects on satiety (how full they make you feel). The nuts for example are more likely to leave you feeling fuller as they’re higher in fat and protein than the chocolate. Foods that take longer to eat will also affect fullness levels.

Also don’t forget that foods have different emotional and psychological effects too. Humans are very much driven by emotions and whilst nuts may theoretically leave you fuller there will be times when no amount of nuts will stop you wanting that chocolate bar. In those cases you’re far better off going for the chocolate bar!

Ultimately it’s about balancing all of these things in a way that lets you stick to your calorie goals. So sometimes that will mean going for the more filling option of nuts and sometimes it will mean going for the chocolate you actually want, but being aware that you may feel more hungry later and being prepared for that.

So yes, a calorie is in fact just a calorie, but food is not just food!

Happy Tuesday 🤗

Xx

Tuesday Tip

Tuesday Tip: Cellulite Facts

Tuesday Tip: Cellulite Facts 🤓

Cellulite, that dimpled, lumpy appearance of the skin, is something over 90% women (and 10% men) suffer from. But can you get rid of it?

First things first cellulite is normal, it can affect anyone, at any age and fitness. It’s caused by fibrous connective tissue pulling on the fascia beneath the skin causing a dimpled appearance. It’s more prevalent in women because male connective tissue is more tightly interwoven. Women’s higher oestrogen levels also cause fat cells to respond differently, and as we age cellulite increases.

If your bodyfat is high then you’ll have more prominent and prevalent cellulite, so fat loss will reduce it, but as it’s about the structure of the fat deposits you can’t completely get rid of it, unless you reduce your bodyfat to dangerous levels. A good diet, good sleep, and regular exercise are all great for your health but won’t reduce the appearance of cellulite.

Whilst there is zero evidence that ‘cellulite busting’ foods can help, studies have shown that if you smoke then giving up can help. The chemicals in smoke reduce blood flow, weaken and disrupt collagen formation meaning fat shows through more.

Exercise has very little impact on cellulite. It will obviously help to reduce bodyfat but any fat still there will still show through and you definitely can’t spot reduce it by doing specific exercises for specific areas. We all have cellulite – I have it, I’ve had it since my teens, and I had it at my lowest and highest bodyfat.

There are lots of creams, gels, massage rollers, laser treatments etc which claim to reduce cellulite. They don’t. Any effects are temporary at best and ‘work’ by tightening the top layer of skin but the effects wear off after a few hours. There are surgical options that claim to reduce it but none give permanent results, most are very expensive and involve cutting the fibrous tissue to reduce the appearance.

Bottom line – cellulite is a fact of life so don’t waste energy or money trying to get rid of it. Focus on eating a healthy, balanced diet and doing exercise you enjoy to keep yourself fit and healthy.

Happy Tuesday 🤗

Xx

Tuesday Tip

Tuesday Tip: Sticking to your ‘diet’

Tuesday Tip: Sticking to your ‘diet’ 🥗

Diet (i.e food you are eating for your nutritional goals not a fad ‘diet’) adherence is the most important element of successful fat loss and long term maintenance. Here are some tips to help:

#1 Eat what you like

All diets can result in fat loss, if you have a calorie deficit. Increase the chances of sticking to it by choosing foods close to what you currently enjoy. Ideally that is a balanced diet containing a range of whole foods and the ‘treat’ foods you enjoy. If you like carbs don’t cut them out, if you hate kale don’t eat it etc!

#2 Be realistic

We often have unrealistic expectations of how long it will take to achieve results. A recent study found 50% people with unrealistic expectations of their goals dropped out within a year. You can still have a big goal, just realise it will take time to get there, so aim for small losses week by week.

#3 Environment

Set yourself up for success – don’t keep tasty, energy-dense foods in the house. If you must have them then keep them out of sight and out of their packaging. Packaging plays a huge role in food association; remove the trigger (packaging) and you remove the association, reducing the chances of you eating it. 

# 4 Track progress

People often give up because they feel like they’re not making progress. Take measurements, log the weights you’re lifting, measure steps, etc. (NB If you’re relying on bodyweight then take averages over time rather than focusing on individual weight fluctuations).

# 5 Identify your hungry times

Identify when you’re hungriest – morning? Night? Lunch? Eat more when your hunger is high and eat less (or don’t eat) when you’re not. Use hunger as your guide not time of day.

#6 Set a moderate deficit

The more aggressive the deficit, the harder it is to stick to. Start with a moderate deficit of 15-20 % below maintenance cals. Remember it’s your average calories that count; if you’re within your cals 4 days and over on 3 your deficit is gone. Focus on being under on average over the week (in practice it’s easier to just be within your calories daily but this isn’t always possible).

Happy Tuesday 🤗

Xx

Tuesday Tip

Tuesday Tip: Does Stress Make You Fat

Tuesday Tip: Does Stress Make You Fat 🤯

Stress affects our mind and bodies in many ways. It makes you tired, affects your mood but can it also affect your weight?

Studies have shown that those people with the largest waist circumferences often report the highest stress. This doesn’t necessarily mean the stress is the cause of the weight but there is a pattern there. A recent study found that women exposed to a range of stressful tasks took 20% more of the free chocolate they were offered, compared to when they didn’t have the stress. But why does this happen?

The hormone corticotropin-releasing hormone rises in response to stress. This triggers a release of cortisol and adrenalin (the ‘stress’ hormones). Cortisol stimulates the release of glucose to provide fuel for fight or flight while adrenaline primes the nervous system for action. Once the stress is over, adrenaline disperses, but cortisol and the glucose remains and causes a surge of insulin. This stimulates the appetite, in order to to encourage the body to restore its fuel stores, to be ready to cope with the next fight or flight situation.

Now in reality we don’t actually use the glucose we’ve released, but we still refuel because we’re hard-wired to do so. The cortisol also encourages excess fuel to be stored as abdominal fat where it raises our risk of heart disease and diabetes.

So what can you do? One of the most obvious ways to solve the problem is to reduce or eliminate stress by changing your lifestyle and learning coping strategies. Studies have also shown that regular exercise enables you to become more stress-resilient. Not only will this dissipate those stress hormones, it will also release beta-endorphins, making you feel calm and contented. And the fitter you are, the lower the rise in cortisol.

Be aware of the connection between stress and appetite; just recognising it can help avoid the instant urge to stuff your face. Also during inevitable times of stress, be sure to have healthy options for snacks handy so your choices are limited. Set yourself up for success by having fruits and vegetables around, as well as good sources of protein.

Happy Tuesday 🤗

Xx