Category: Tuesday Tip

Tuesday Tip

Tuesday Tip: Cellulite Facts

Dr Nancy P

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’

Dr Nancy P

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

Dr Nancy P

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

Tuesday Tip

Tuesday Tip: How to Get a Flat Stomach

Dr Nancy P

Tuesday Tip: How to Get a Flat Stomach 🙌🏼

Everyone wants a flat stomach or visible abs right? Social media is full of pics of 6 packs selling miracle supplements, teas, exercise programs, or ‘waist’ trainers which can supposedly make you lose belly fat. But sadly there’s no quick fix – if you want a flat stomach it’s going to take more than some magic tea or a load of ab exercises.

First off; everyone has abs – the muscles may be tiny or weak but that 6 pack is there. They’re just hidden under a layer of fat for most people.

Fat does NOT turn into muscle; they are two different things. You could have strong abs, but if they are buried under fat no amount of exercise will give you a flat stomach or a 6 pack, because it doesn’t address the fat on top of your muscles.

A flat stomach only appears when you have a low enough bodyfat percentage.

But ab exercises and magic teas are a lot more exciting to market than ‘eat less, move more’ … so it’s not surprising there are so many products out there making these claims.

So if you’re punishing yourself with endless sit ups every day – stop – it’s not going to give you a flat stomach. You can’t target or spot reduce fat from anywhere. That doesn’t mean we shouldn’t work those muscles, it’s important to work the ab muscles to protect your back etc.

So how can you lose belly fat? Everyone loses fat from certain parts of their body in different orders depending on age, weight, sex, genetics etc. You can’t control where it goes from first. Women will tend to hold more fat in their belly, hips and thighs, whilst men tend to store more in the belly and butt. You may not lose it from those areas first; it may go from your arms or legs etc.

All you can do is aim to lose bodyfat generally and once you lose enough of it you will see it go from everywhere eventually! The only way to do this is to consume fewer calories than you currently are. So track your calories, find out how many you’re currently eating and then reduce it! And stick with it for weeks or months (not just 5 days!). If you’re at a calorie deficit you will lose fat and at some point that fat will come off your belly too!

Happy Tuesday 🤗

Xx

Tuesday Tip

Tuesday Tip: Too Much Protein?

Dr Nancy P

Tuesday Tip: Too Much Protein? 🍗

Protein is all the rage right now – pushes for its ability to aid weight loss, help keep you full, build muscle and added to pretty much everything in the supermarket now! But is it possible to eat too much?

Yes and no!

It’s important to get enough protein – not only is it essential for health (Amino acids in protein are the building blocks for your body), it’s also great at keeping you fuller for longer, but do we really need as much as it seems? The recommended amount is around 0.75g of protein per kg of bodyweight. So if you weigh 65kg you need around 49g a day – a chicken sandwich, porridge with milk, and a veggie chili will give you well over that easily.

Studies do show that higher amounts of protein keep you fuller for longer and there’s also evidence to suggest that higher intakes of protein can help preserve muscle mass when losing weight. If you’re trying to build

Muscle then higher protein is also important(1.2g to 1.6g per kilo).

But…. just because slightly more protein is good that doesn’t mean loads is better.

Studies have shown over 2g per kg brings very little benefit. There’s no way to store protein so any surplus is used for energy – which means of course if you’re consuming more calories than you expend you will store it as fat. Despite scaremongering about excess protein and kidney issues there is little evidence of this in healthy adults. There is evidence though that excess protein causes changes in gut bacteria and digestive issues.

It’s also worth considering what you’re cutting out in order to get extra protein in. If you’re swapping grains for protein you’ll be consuming less fibre which can lead to gut issues.

For the majority of people, exercising regularly and eating a balanced diet, you’ll be getting plenty of protein. So if you’re reaching for ‘protein’ laden snacks just because you think they’re better then don’t bother, have what you enjoy instead. If you’re adding protein powder to everything just for the sake of it – stop and think whether you really need to. Are you just adding extra calories for the sake of it? As always, balance is key! 🙌🏼

Happy Tuesday 🤗

Xx