Category: Tuesday Tip

Tuesday Tip

Tuesday Tip: Evening snacking

Dr Nancy P

Tuesday Tip: Evening snacking 🍪

A really common issue lots of us face is being ‘good’ all day but then falling off the wagon in the evenings and over eating. There are a number of reasons for this.

# Skipping meals/ v small meals – it’s tempting to skip brekkie or lunch, or make it v small. During the day you’re busy and it’s easier to get by on less cals as you have less time to think about it. The problem then is you’re so hungry by the evening that you lose control and overeat. Aim for balanced meals – including protein, fats and carbs. If brekkie doesn’t work for you that’s fine, but make sure your lunch is sufficient.

# Avoiding carbs – you avoid carbs in your main meals, but then what is it you end up snacking /overeating with in the evenings… carbs or those foods you’ve eliminated during the day. So stop cutting them out – include them in your day.

# Avoiding snacks – maybe you need to eat in between meals. If you’re up from 6am and not going to bed until 10 then the gaps between meals are probably going to be too long. Factor in snacks!

# Not enough protein or fibre. Both these nutrients help to keep you feeling satisfied.

# Erratic eating schedule – if your meal times vary a lot day to day you will find it harder to manage hunger and cravings. Aim for as consistent eating schedule as you can.

# Eating too fast / while distracted – pay attention to the food in front of you and to your own hunger/satiation signals. Slow it down!

# No plan – if you’re prone to evening snacking (I am!) then plan it in! Plan in a post dinner sofa snack!

# Habit – sometimes it just becomes a habit. Whilst hard to break it’s not importable. Try to introduce a different evening habit to help – eg a bath, reading, adult colouring books, knitting etc

# Boredom / emotional eating – this is obvs a much bigger topic but the first step is identifying it. Plan in some alternatives so if you recognise the boredom/emotional eating kicking in you already have a plan in place – distraction techniques (using your hands for other things – like knitting etc), go for a walk etc

So if evening snacking is something that tends to derail you just have a think if any of these reasons may be contributing towards it and then see if you can address them and ask me if you need any help!

Happy Tuesday 🤗

xx

Tuesday Tip

Tuesday Tip: Targeted Fat Loss Myth

Dr Nancy P

Tuesday Tip: Targeted Fat Loss Myth 🔍

A common thing I hear from people is that they want to lose fat from one particular area, usually stomach, thighs, butt or arms. Often they’re trying to achieve this by focusing exercise on that area; so if it’s belly fat then lots of ab exercises, arms – loads of bicep and tricep work etc. You also see people advertising fat loss diets that will supposedly target the belly etc.

There’s just one problem: it’s impossible to target fat loss! Spot reduction (i.e. losing fat from specific areas) is a myth. You can’t magically lose fat from a specific body part just by doing exercises on that area. Our bodies can only lose fat from the entire body as a whole and where it comes off first is down to genetics and can’t be changed. Some people lose fat first from their thighs, others from their belly etc. No workout or exercise, or magic slimming drink can change this.

What does happen is that the muscles underneath get worked and get stronger, so when you do lose fat from that area you will look muscular/toned/ shapely etc. So ab exercises will target your abdominal muscles, but not the fat that sits above them. Recent studies confirm this and found that doing ab exercises had no effect on abdominal fat. Another study on professional tennis players looked at the impact on fat of the extra use of one arm and found no difference between the playing and non-playing arm.

So if you can’t spot reduce fat what do you do? You lose fat from your whole body! At some point the fat will also come off from the body part you wanted to lose fat from in the first place. Sadly you can’t influence when that happens. How do you lose body fat? By eating fewer calories or burning more calories (or a combo of the two) – all you need is a calorie deficit and you will lose fat. So you can stop those hundreds of sit-ups and focus on the food side of the equation instead!

Happy Tuesday 🤗

xx

Tuesday Tip

Tuesday Tip: Dealing with Weight Loss Plateaus

Dr Nancy P

Tuesday Tip: Dealing with Weight Loss Plateaus📈

Usually a few months into a new diet (or eating regime) we start to see plateaus – this is despite people claiming they are still eating the same amount (at a calorie deficit) and exercising the same. Why?

As you get ‘smaller’ your resting metabolic rate drops so you need fewer calories, therefore you may need to adjust your calorie target. You may also be more tired as you’re running at a calorie deficit – this impacts your activity levels – both consciously in terms of perhaps skipping workouts, working out less, reduced intensity, fewer steps etc but also subconsciously. A recent study found that for every 1kg lost participants expended 20 – 30 cals less energy per day. This is a subconscious reduction in NEAT (non-exercise activity thermogenesis) such as standing less, walking less, less fidgeting etc and a decrease in bodily functions e.g. blinking less, breathing slower etc

In addition as you progress diet adherence weakens and motivation wanes, so you’re more likely to have a few more ‘off track’ days. You’re also likely to be relying more on eyeballing portions and not being as accurate – without realising it extra calories sneak in and portion sizes subtlety increase.

Subconscious eating also increases – a nibble of the kid’s tea, a handful of cereal as you pass the kitchen, grabbing a biscuit at work etc. You become less aware of these.

A couple of recent studies found that as weight (fat) loss dropped participants subconsciously increased their calorie intake. For every 1kg of fat lost, they were consuming an extra 100 calories per day, without even realising they were doing it.

So after losing 3-4kg you could be unknowingly consuming an extra 400 cals, and burning 120 cals less, that means an extra 520 cals a day which wipes out your deficit, can stall any fat loss and even cause weight regain.

So what can you do?

First accept it’s happening. The hard thing is that it won’t FEEL like you’re eating more and moving less, so it’s easy to blame other causes – hormones, ‘my stubborn body’, the ‘diet’ etc. Go back to basics and measure portions again and be mindful of extra mouthfuls of things you’re not tracking (grabbing the odd handful of cereal, crisp, etc). Focus on more filling foods to help combat the hunger too – foods high in fibre, protein and good fats.

In terms of energy expenditure – try to be as active as possible – add a few more steps to your day for example, be mindful of standing more than sitting etc.

Happy Tuesday 🤗

Xx

Tuesday Tip

Tuesday Tip: Weekend Woes

Dr Nancy P

Tuesday Tip: Weekend woes 😬

This is an extremely common pattern I see in my clients, and myself. Weekdays are often “ok” calorie wise or even good, and then weekends it goes a bit off track. A common pattern is as follows:

⁃ Super restrictive eating during the week (1200 cals or below)

⁃ Cutting out everything you ‘enjoy’ to meet those low calories

⁃ Resulting in low energy, fatigue, hunger, cravings and resentment.

⁃ Ineffective workouts as energy levels are low

Then the weekend hits:

⁃ Willpower is low and because you’ve been ‘good’ all week you indulge without restraint

⁃ Brunches, take aways, meals out, drinks, food-centred social events etc tend to occur and you don’t bother calorie counting.

⁃ You also snack on everything you’ve been craving all week.

⁃ End result – massively over your calories over those 1-3 days

⁃ This pushes your weekly calorie average up and halts progress

⁃ You wake up on Monday feeling rubbish, like a failure and end up being more restrictive the following week.

⁃ And it continues….

How do you resolve this?

For starters view your week as a whole and consider the average calories over the whole week. Avoid being too restrictive on weekdays but recognise you’ll want more calories in your budget to spend at the weekend. So save some calories on weekdays (100-150 per day). You’ll head into the weekend feeling less miserable and better able to exercise some control. Plan the weekends – reduce some of the indulgences but factor in some of the things you enjoy. Plan ahead for restaurant meals, drinks etc using those extra calories you’ve saved.

So it’s two pronged – eat a little more during the week, eat a little less at the weekends. Track your weekends rather than viewing them as a free pass. Consistency is key!

Happy Tuesday 🤗

Xx

Tuesday Tip

Tuesday Tip: Tips for Eating out within your calories

Dr Nancy P

Tuesday Tip: Tips for Eating out within your calories 🍽

Many of us are back to eating out, if trying to lose fat/weight it can be a challenge to keep things under control. 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/glass.

#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/weekly 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