Category: Tuesday Tip

Tuesday Tip: Over eating at night 🍫

Do you find yourself managing to control your eating all day and then once the evening hits you can’t stop eating everything in sight? It’s such a common issue and can really derail your weight loss goals. So here are a few tips that might help break the habit.

# Eat enough earlier

First off, make sure you are eating properly for the rest of the day, regularly across the day. I know you want to ‘save calories’ for later in the day so it may seem counterintuitive but in my experience one of the main reasons clients struggle with over eating in the evening is because they’ve skipped breakfast or lunch or over restricted during the day. Eating more food at the start of the day generally helps solves this problem and it can be a great strategy even if you’re ‘not usually hungry in the morning So make sure you factor in some calories for earlier in the day and distribute them across the day.

# Find a distraction

Part of the evening eating is habit – so try to create a new habit in place of the usual snacking as you get in the door/after dinner. So perhaps go straight for a dog walk, have a shower, spend 15 mins on your hobby etc.

Changing your food environment is also a game-changer e.g. moving the biscuit packets out of sight or putting cut-up fruit & veg in your fridge ready to use, keep the wine and crisps in a different room etc.

# Factor in ‘treats’

Rather than being ‘good’ all day, feeling deprived and miserable and being more likely to end up bingeing or saying ‘f*ck it’ and over eating. Instead incorporate those foods you enjoy into your days in quantities you can accommodate in your calories. This will greatly improve your relationship with food and help you to crave them less over time. It doesn’t need to be all-or-nothing!

If you’re not convinced, try these tips out for a few days and see if it makes a difference for you!

Happy Tuesday 🤗

Xx

Tuesday Tip: Simple fat loss tips 👍🏻

If you want to lose fat/weight and keep it off then the simpler you can make it the better.

If you’ve been struggling to be consistent with things then maybe try these tips to get back on track.

# 1 Staple meals

Have a handful of “staple meals” that are easy to make. Come up with 3-5 meals that are enjoyable, fit in with your calorie goals and easy to prepare. These meals are ones you can then have for most of your lunches and dinners during the week. This removes ‘decision’ fatigue and means you can stay on track.

#2 Increase activity

Now as you know from my previous posts – you can’t use exercise to lose weight. You can however help by increasing your general activity levels. Just start by adding 500- 1,000 more steps per day.

#3 Plan 24 hrs before

Planning meals for an entire week can be overwhelming and may feel too time consuming when you’re busy. Instead of planning your meals for the entire week, take five minutes at night to plan your next 24 hours (using those staple meals). This way, you’re prepared each day, even if your weekly schedule changes.

#4 Plan B and next choice mentality

Try to develop a plan b and next choice mentality. So be ready with a plan B if your carefully planned day of meals goes awry – instead of panicking and giving up or thinking ‘f*ck it’, just choose something that’s the next best option. For example, if you’ve planned a home cooked meal and suddenly end up having to eat out you can still choose something that keeps you roughly on track.

Of course Sometimes, you’ll eat more than you planned. Instead of dwelling on it, just focus on getting back on track with the next meal – a ‘next choice’ mentality – rather than writing off the entire day.

Happy Tuesday 🤗

Xx

Tuesday Tip: Collagen – worth the hype? 💊

Collagen supplements are a common topic, in relation to skin, joint health and fitness but does it actually work and do you really need the supplements?

Collagen is the most abundant protein in the body. It provides structure and elasticity in muscles, tendons, ligaments, skin, blood vessels, and connective tissues. As we age, collagen levels drop, resulting in wrinkles, saggy skin, joint pain, stiffer tendons and ligaments, and weaker muscles. A diet high in sugar, excessive sun exposure, and smoking also diminish collagen levels. As a protein source, collagen is an excellent one, with more protein per calorie than other sources and less sodium and sugar.

Social media is full of endorsements from celebrities for collagen products. They’re certainly no miracle product but there is a growing body of evidence suggesting it can improve skin, joint health, promote wound healing, and fend off muscle wasting. Studies show improvements in skin elasticity, blood circulation to the skin and less dryness. Interestingly a small study of men with age related muscle loss showed that collagen combined with weight lifting led to more muscle gain than just lifting weights alone. While research is mixed, a few studies have also shown that collagen can help with arthritis pain and sports-related joint pain.

Although research is limited it is promising and it’s certainly worth considering including more collagen in your diet but you really don’t need to spend money on supplements or fancy drinks etc. As with anything it’s always best to get your nutrients from a healthy, balanced diet.

If you’re a meat eater the easiest option is bone broth, chicken, pork or salmon skin. Egg yolk is also a great source as are any foods with gelatin in (haribo included lol!). For vegans or vegetarians it’s more challenging but foods like soybeans and other legumes, spirulina and agar, both derived from algae can help. In addition eat plenty of leafy green vegetables, citrus, eggs, berries, tomatoes, cabbage, pumpkin seeds, avocados, and garlic, which can provide your body with nutrients to support it’s own collagen growth.

Happy Tuesday 🤗

Xx

Tuesday Tip: Curbing Sweet Cravings 🍭

Having a sweet tooth is normal, but if it’s getting in the way of your results, it’s vital to address it if it means you’re overeating sweet things and going over your calories. There’s nothing inherently wrong with sugar but excessive intake has been linked to various health issues like obesity, type 2 diabetes, heart disease, and tooth decay.

The rollercoaster of sugar highs and crashes can negatively impact your energy levels and overall well-being.

Here are some ways to tackle these cravings.

# Mindful Eating: Pause, ponder, and choose wisely.

Before reaching for that sugary treat, pause and assess your hunger level. Are you genuinely hungry, or is it a craving? By being more aware of your body’s signals, you can choose healthier options and avoid unnecessary calories.

# Balanced Meals: Build balanced meals that satisfy your nutritional needs and taste buds. Include carbs, protein, healthy fats, and fibre in your diet to stabilise blood sugar levels and keep you feeling full for longer.

# Swaps: it won’t always cut it but swapping to sweet fruits like berries, grapes, pine ale etc can help. Another good tip is to bulk out sweet snacks with things like raspberries and strawberries. Then you can still have some chocolate or whatever you fancy but the berries will help bulk it out and give that sweet hit with minimal extra calories. You’ll satisfy your sweet tooth but also provide essential nutrients for your body.

# Plan Your Treats: Plan in some sweet treats. By savouring your favourites mindfully, you’ll conquer those cravings without derailing your journey, rather than feeling deprived.

# Address Underlying Causes:

Sometimes, sweet cravings may be a result of emotional eating or stress. Addressing the underlying causes of your cravings is essential. Find alternative ways to cope with emotions, such as going for a walk, meditation or doing something fun.

Happy Tuesday 🤗xx