Tuesday Tip

Tuesday tip: Focus on food for fat loss

Tuesday tip: Focus on food for fat loss 🥗

I often tell my clients who are trying to lose weight/fat to divorce the exercise from the weight loss side of things. Whilst exercise obviously has many health benefits, and

everyone should certainly be exercising, it’s actually not what you should be focusing on for fat/weight loss.

To start with the amount of exercise you would need to do to create a substantial calorie deficit isn’t really sustainable or feasible for most. We are also all really terrible at estimating how many calories we burn through exercise. We always over estimate and think we’ve burnt more calories than we actually have so we end up consuming more calories and eating back the deficit and more.

Studies have also shown that large amounts of exercise also lead to compensatory behaviour – you begin to move around less, sit and lie down more. In addition excessive exercise increases hunger, and tiredness which leads to further eating and often reaching for higher-calorie foods to increase your energy.

There is an exception. IF however your primary goal is gaining muscle then the exercise takes priority and your diet needs to support that. Strength training (lifting weights) is the stimulus that tells your body to increase muscle mass and get stronger. You need the food to support this but more food doesn’t equate to more muscle (as there’s only so much extra calories that can be used for muscle synthesis – the rest is stored as fat). Building muscle is a slow process – it can take months/years to see significant progress so focusing on improvements and progression in workouts is a good way to stay motivated.

SO, for weight/ fat loss, prioritize your diet and focus on a calorie deficit, and ignore any calories you burn exercising. It’s

much easier to cut a few hundred calories from your diet than it is to try and burn an equivalent amount through exercise every day.

Happy Tuesday 🤗xx

Tuesday Tip

Tuesday Tip: Will that day of overeating make you fat?

Tuesday Tip: Will that day of overeating make you fat? 🍔

We can all relate to that feeling of eating way too much and worrying we will instantly gain fat. But is this really a cause for concern? Can one ‘binge’ really make you gain fat overnight? In the main – no!

It takes approximately 3500kcal extra calories to gain 1 lb of fat. That’s about

500kcal extra per day over the week. Even if you did that for a week that still wouldn’t guarantee that you’d gain 1lb of fat immediately because your energy expenditure is never the same each day.

But what about if you eat it in one day?When we overeat, we think that all that extra food is going to turn into fat, but that’s not necessarily true. But then why do the scales go up the next day? And why isn’t it stored as fat?

Some of the calories are used for digestion and absorption of food itself. When you’ve overeaten your body temperature also rises and you get more ‘fidgety’ as your non-exercise activity thermogenesis (NEAT) inceases (all the subconscious movements increase e.g. respiration, blinking, etc ). Some of the extra food will be used to replenish glycogen stores in the liver and muscles. For each 1g of glycogen 3g of water is retained. Even if the glycogen stores are full the body still doesn’t prioritise converting carbs into fat. This only happens if you’re consistently eating more cals than you burn. Storing carbs as fat is the body’s least preferred method of using excess carbs. Sodium also increases water retention so if part of what you overate was carb and salt heavy then there’ll be significant water retention – not fat! In addition you have the weight of the actual food in your digestive system.

So one single day/meal probably won’t lead to too much fat gain. The weight gain you see is mostly fluid and glycogen stores. It’s longer term overeating that leads to fat gain. If you get right back on track you’ll be ok! If however your average daily cals are consistently over your calorie requirement over the course of days/ weeks then that will lead to fat gain.

Happy Tuesday 🤗xx

Tuesday Tip

Tuesday tip: Action based goals

Tuesday tip: Action based goals 🥅

Having a goal for your weight loss / fitness journey is vital but too often we focus on the outcome based goal which isn’t always the best way to reach that goal. So for example focusing on losing X kg of weight, or fitting into size X clothes etc. I’m not suggesting you shouldn’t have these goals but it’s worth trying to focus on some action based goals too.

Unless you take the actions necessary to reach that end goal you won’t get to that end result. You can’t lose weight unless you eat fewer calories, you can’t fit into that pair of jeans without losing fat and changing your body shape with a calorie deficit etc

So rather than focusing on the end result instead focus on the actions that you need to get you there. This gives you something tangible to focus on and you can actually make progress. So rather than focusing on losing X kg, instead focus on tracking your calories, eating a big portion of veg or salad with your meals, walking x steps a day, working out X times a week, drinking 2 litres of water a day etc etc. That gives you an action plan and means you can check these off each day.

Happy Tuesday 🤗xx

Tuesday Tip

Tuesday Tip : Calorie Counting Doesn’t work

Tuesday Tip : Calorie Counting Doesn’t work 🤔

I hear this a lot – people tell me that calorie counting didn’t work for them and that despite only eating 1000 cals (or whatever value it is) they just didn’t lose weight.

If the goal is to lose weight/fat then the only way to do this is to be in a energy (calorie) deficit. This is a fact and hundreds of studies support this. The means by which you achieve that deficit can obviously vary. It doesn’t mean you HAVE to count calories. But if calorie counting didn’t work for you that means you weren’t in a calorie deficit.

If you thought you were only eating 1000 calories then something is definitely going awry as anyone on that level of calories WILL lose weight.

So if calorie counting doesn’t work for you then these are probably the reasons why.

# 1 Measuring inaccurately

This is the most common issue – not weighing food accurately. If you’re just using MyFitnessPal and finding a rough estimate that you ‘think’ is right then it’s not going to cut it. If you’re guessing weights then you’re almost certainly be under estimating – again hundreds of studies show this to be the case – even in experienced ‘trackers’. Eyeballing amounts accurately is incredibly hard and unreliable. So get the kitchen scales out – measure in grams and millilitres (not cups and tbsp) and then you’ll have a better level of accuracy.

# 2 Lack of consistency

You feel like you’ve been on track consistently for weeks but in reality those weekends, nights out, or those days when you’ve emotionally eaten have taken you over etc. We’re very good at ‘forgetting’ (unintentionally) all the times we actually don’t stick to the plan. So if you haven’t lost then perhaps it’s because you haven’t been consistent enough?

# 3 Not enough time

Maybe you’ve been trying for a couple of weeks but aren’t seeing the results you want yet. Well that’s probably because you need to do it for longer! It takes weeks and months – not days to see sustainable losses. Remember you didn’t put the weight on in a few days, it’s not going to come off in a few days either. You need consistency over 7 days a week, for weeks and months.

Happy Tuesday 🤗xx

Tuesday Tip

Tuesday Tip : Calorie Counting Doesn’t work

Tuesday Tip : Calorie Counting Doesn’t work 🤔

I hear this a lot – people tell me that calorie counting didn’t work for them and that despite only eating 1000 cals (or whatever value it is) they just didn’t lose weight.

If the goal is to lose weight/fat then the only way to do this is to be in a energy (calorie) deficit. This is a fact and hundreds of studies support this. The means by which you achieve that deficit can obviously vary. It doesn’t mean you HAVE to count calories. But if calorie counting didn’t work for you that means you weren’t in a calorie deficit.

If you thought you were only eating 1000 calories then something is definitely going awry as anyone on that level of calories WILL lose weight.

So if calorie counting doesn’t work for you then these are probably the reasons why.

# 1 Measuring inaccurately

This is the most common issue – not weighing food accurately. If you’re just using MyFitnessPal and finding a rough estimate that you ‘think’ is right then it’s not going to cut it. If you’re guessing weights then you’re almost certainly be under estimating – again hundreds of studies show this to be the case – even in experienced ‘trackers’. Eyeballing amounts accurately is incredibly hard and unreliable. So get the kitchen scales out – measure in grams and millilitres (not cups and tbsp) and then you’ll have a better level of accuracy.

# 2 Lack of consistency

You feel like you’ve been on track consistently for weeks but in reality those weekends, nights out, or those days when you’ve emotionally eaten have taken you over etc. We’re very good at ‘forgetting’ (unintentionally) all the times we actually don’t stick to the plan. So if you haven’t lost then perhaps it’s because you haven’t been consistent enough?

# 3 Not enough time

Maybe you’ve been trying for a couple of weeks but aren’t seeing the results you want yet. Well that’s probably because you need to do it for longer! It takes weeks and months – not days to see sustainable losses. Remember you didn’t put the weight on in a few days, it’s not going to come off in a few days either. You need consistency over 7 days a week, for weeks and months.

Happy Tuesday 🤗xx