I’ve blown my diet.… 🫣

When you’re trying to lose weight we often conflate ‘healthy’ foods as automatically
helpful for weight loss. With the weather a little warm (at times) at the moment you may be craving an ice lolly or two. You may even have two or three and then find yourself feeling guilty for having succumbed to the craving and berate yourself for being really ‘bad’ and blowing your diet. Or you may think you’re being very virtuous and avoid the ice cream and have what is perceived to be a ‘healthy’ snack of dried fruit (mango).

In reality in terms of calories the ‘healthy’ snack in this example is actually worse ! Yes the mango does have more micronutrients, but that doesn’t mean the ice cream lollies are a bad option. Of course the ice cream lollies are high in sugar but sugar isn’t inherently bad either (and the mango is even higher) and they have the same
amount of protein. In reality you’re unlikely to eat 3 ice lollies in one go anyway so you’d in fact be consuming even fewer calories!

Overall calories are what count if you’re trying to lose weight. You need to be in a calorie deficit to lose weight so in that scenario the ice lollies are the better option. Especially if you’re eating a balanced diet and getting the other micronutrients in your other meals.

Emotional well being is also important and depriving yourself of foods you enjoy and instead choosing the dried fruit under the misguided impression that it’s a healthier option or because it’s marketed as ‘a healthy snack’ isn’t good for long term sustainability or a healthy approach to food.

Personally I’d choose both on different days – and I’d include them in my calories. The dried fruit is brilliant and does make a great snack option (as long as you’re aware of the calories) but on warm days an ice cream lolly or two is definitely required! 🍦 🤗

Xx

Menopause misinformation… 💁🏼‍♀️

Menopause Misinformation Is Out of Control. It’s the latest trend – everyone is suddenly a menopause specialist. Social media fitness ‘experts’ are overcomplicating menopause, health, and fitness, and using women’s vulnerability to sell unnecessary products.

What does the science actually say?

• Hormone therapy may help with symptoms, but it won’t build muscle. Lift weights, but not necessarily heavy ones. Resistance training to failure works, whether that’s heavy with low reps or light with high reps.
• All exercise is good for health. Cardio remains important during and after menopause. Don’t skip it in favor of just lifting
• Weighted vests? Not needed unless you like them. There’s no solid evidence they help build muscle or bone just by wearing them while walking which is the current trend.
• Calorie deficits still work. Menopause doesn’t break biology. Your calorie requirement may change, but fat loss still comes down to a calorie deficit consistently, over time, and patience.
• Glucose and cortisol spikes are normal and necessary if you’re healthy. You don’t need to monitor or control them.
• Your liver and kidneys detox your body. No magic food, drink, or cleanse is needed. Eat nutritious meals with enough protein and fiber.
• Menopause supplements? They’re unregulated and untested and most don’t do much. Many have too little of anything useful to matter.
• Biohacks like cold plunges and red light therapy sound exciting, but there’s no strong scientific backing. Save your money

You’re not broken. Your body still responds to exercise before, during, and after menopause. Pick a routine you’ll stick with. Fat loss and muscle gain take time so stay patient.
There’s no magic diet, workout, or supplement. If a message sounds overly complicated or too good to be true, that’s a red flag. And usually the person giving that message is selling something.

The boring basics work. Consistency is key. Patience is paramount.
🤗
Xx

‘Diet’ red flags 🚩

Diet culture is full of ‘solutions’ for weight loss. People pray on people’s desire for ‘guaranteed’ fixes and social media is FULL of “guaranteed” ways you can lose weight/fat. You’ll see plenty of self proclaimed fitness/health/well being “coaches” and influencers trying to suggest you really need to do whatever it is they’re selling.

There are a number of red flags to look out for when thinking about ‘dieting’.

Replacing whole foods with Juice Cleanses / Supplements or going on a ‘detox’ can result in fewer calories and rapid initial water loss and a possible calorie deficit from meal replacement. Supplements may also provide a laxative effect or promote excessive bowel movements etc which result in water loss. None of which are sustainable or healthy long term aproaches
to weight loss.

Labelling foods as ‘good’ or ‘bad’, or having ‘cheat’ meals are other terms to be wary of.
No food is good or bad – all foods are good, it’s just about quantity. Food and morality have nothing to do with each other and we shouldn’t attach guilt to eating certain types of food which we enjoy.

Excluding whole food groups (carbs/sugar/ etc) is also unnecessary and unsustainable. Unless you have a medically diagnoses reason to exclude a food then all foods can fit into a healthy diet.

Labelling foods and taking about diets and foods in these ways that cast judgment just leads to increased anxiety and confusion. Allow yourself food freedom, remove the guilt from certain foods and accept that all foods are permitted – it will lead to a far healthier relationship with food and a far happier path to weight loss. It also means you can save your pennies and avoid paying people for these products which make promises they can’t deliver.

🤗
xx