Category: Tuesday Tip

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

Nutrition and Calorie Tips, Tuesday Tip

Tuesday tip: Strategic Snacking

Dr Nancy P

Tuesday tip: Strategic Snacking 🍪

Often clients tell me they ‘just need to stop snacking’ and they’ll lose weight, but that’s rarely the solution. Snacking has a bad rep, but there’s nothing wrong with a snack in itself. Many of us need smaller intakes of food spread across the day rather than 2 or 3 large ‘meals’, it’s mindless snacking that’s the real issue.

Remember whether you call something a meal or a snack is basically meaningless; some snacks are more cals than meals anyway! It’s just a window of time when you eat. So try to view them all as part of your overall daily food intake, they’re just names! The key is planning them in. If you don’t then you will end up feeling guilty every time you have a snack and that can lead to the f*ck it mentality and then overeating.

Identify first of all when you tend to or want to ‘snack’ and then allocate some calories for it; the same way you might for breakfast or lunch etc and adjust your meals to accommodate. By factoring it in not only are you ensuring you’ll be within your calories, you’re also managing your expectations and giving yourself permission to have that snack. It doesn’t matter what it is, choose snacks that work for you; if it’s biscuits fine, if it’s fruit that’s also fine, within the context of a balanced diet you can have anything you want!

If you find the problem is that once you start you can’t stop then try getting your snack item out at the start of the day and having it on show and somwhere easy to grab. That way hopefully you’ll be more likely to stick to it rather than rummaging through the cupboards or heading to a shop to get it at the time you’re most ‘snacky’ and will power is lower.

Everyone is unique and the desire and need to snack are influenced by age, emotions, activity, main ‘meals’ etc so you have to work out what’s best for you. One good approach is strategic snacking at around 3/4pm to help stave off evening hunger, and there is some scientific evidence to suggest a plan of three balanced meals and one snack (4 windows of time where you eat) works well for weight loss.

Happy snacking! 🤗xx

Tuesday Tip

Tuesday Tip: It has to be a priority

Dr Nancy P

Tuesday Tip: It has to be a priority 🙌🏼

You want to lose bodyfat and get fit but you just can’t seem to find the time? I understand that completely – it can be really tough, especially if you’re working, or have a family to look after etc. You don’t have to devote your life to diet and exercise, but unless it’s one of your priorities then you will the sad truth is you will struggle to see any changes.

It doesn’t mean you need to spend your free time meal prepping and eating boiled chicken/tofu and green veg and sipping protein shakes. It doesn’t mean you need to workout every day for hours in the gym or become a running addict. You don’t need to fall in love with fitness, it helps if you enjoy what you do of course which is why it’s important to try to find exercise you love, but it doesn’t have to be your passion.

It does have to be a priority though. If it isn’t you won’t make time to go and work out, you won’t choose to walk up the stairs instead of taking the lift, you won’t be thinking about what’s on your plate before you eat it, you won’t make changes to what you eat and drink to reduce calories. In short – it won’t work. You have to make a change.

If you’re telling yourself you’re too busy or don’t have time to put any attention on your diet and fitness, then you’re right – you don’t – but that’s not because you don’t want to, it’s because it’s not enough of a priority right now (for what may be very valid reasons). Once it becomes a big enough priority or you choose to make it one then you’ll find you do in fact have time.

The reason you DO in fact have time is because it’s not about all or nothing. If all you can manage to do right now is go for a few walks more than you do, and cut your alcohol intake down to 2 instead of 4 days a week – then start there. Something is always better than nothing.

So figure out if you really do want to make the change and if you do start to prioritise it – in any small way you can!

Happy Tuesday 🤗

Xx

Tuesday Tip

Tuesday Tip: Back to the Gym

Dr Nancy P

Tuesday Tip: Back to the Gym 🏋🏼‍♂️

I shared this back in July and never thought I’d have to share it again! But after months of lockdown walks, home workouts, online classes etc the gyms are finally open again and many people are keen to return. Here are some tips for returning

# Familiarise yourself

Measures such as one way systems, time limits, reduced capacity, lack of changing rooms etc will be in place. Read the gym’s info and check their rules – that will help reduce anxiety about returning. Remember this is challenging for staff too so be understanding of that too.

# Plan your workout

With limited time in the gym it’s important to plan your workout. Your body’s ability to handle a high volume of training will have decreased, so aim for whole body workouts rather than targeting specific muscles etc. Let your body acclimatise with lower weights and reps etc. Be sure to warm up and include recovery time. Having just got back to the gym you don’t want to get injured and be out of action again!

# Book

You will need to book for many activities so plan in advance. With capacities reduced that also means you need to cancel if you can’t make it and if you’re on a waitlist then it’s your responsibility to check that waitlist and either be prepared to come and hope you get in, or cancel off the list so others have the chance.

# Do what you enjoy

After months away, you may find that your motivation is flagging so pick something you enjoy!

# Expect some soreness

You may be sore after your return. That’s normal; delayed onset muscle soreness is a natural response to using your muscles in diff ways. It usually occurs 1-3 days after the workout. The best advice is to keep active; walk, swim, do a diff style class, but keep the muscles moving.

# Hydrate

When you go back to the gym your body will need more hydration than usual. Most gyms will require you to bring your own water bottle as fountains will be out of use.

# Look after yourself

How you take care of yourself during downtime can have a significant impact on your exercise regime. Stay hydrated, eat well, don’t rely on coffee and sugar to get you though, and try to prioritise sleep.

Have fun!

Happy Tuesday 🤗

Xx