Tag: caloriescount

Tuesday Tip

Tuesday tip: Not so healthy health foods

Dr Nancy P

Tuesday tip: Not so healthy health foods 🥗

With so many “healthy” foods out there, deciding what foods are healthy and low calorie can be a minefield. Here are a few prime suspects which are not as low cal as people imagine.

# Granola

it’s full of fab foods like oats, nuts, dried fruit etc but is also very high in sugar, and calories. Portion sizes are vital here; try weighing the amount you have to check if you’re actually over doing the calories on this one. Or make your own, but that doesn’t automatically make it healthy either!

# Energy/Protein bars

A great snack option but in terms of calories they’re usually no better (and often worse) than a choc bar, BUT they are a better choice to keep you fuller for longer. Just don’t assume that if it’s called a protein bar that its a free pass to eat loads.

# Nut butters

A great source of fats and proteins, BUT that comes at a cost; they’re calorie dense. They are also loaded with extra fat and sugar too. Check the labels, monitor the amount you’re having (I suggest actually weighing it).

# Smoothies

Fruit only ones are high in sugar, and low in fibre and protein, so won’t keep you full. If you’re gonna have one then have it as a meal, not with it, and ensure it’s got protein and fats in too and go easy on the fruit.

# Gluten-free/ dairy-free

Sorry but despite what people think this doesn’t make food healthy, again these options can be higher cal. Only go for these options if you need to (coeliac/lactose intolerance), not just because you think it will be lower calorie.

# Salad dressings

We often forget that they’re actually far more calorific than we realise and high in sugars and fats. Make your own with a little olive oil, dijon mustard and balsamic vinegar, and include it in your calorie estimates.

# Vegetable Crisps

If you’re eating veggie crisps because you think they’re healthier than potato crisps you’re out of luck. If you like them – eat them, but otherwise stick to your favourite crisps if you’re going to have any! Better yet stick to real vegetables with your dips instead!

So make sure you read those labels guys, and don’t be sucked in by the hype!

Happy Tuesday 🤗

xx

Tuesday Tip

Tuesday tip: How long to give a new plan?

Dr Nancy P

Tuesday tip: How long to give a new plan? 📝

So you’re on a new health plan but how long should you keep on it if you’re not seeing the results you want? It differs for everyone, but there are some things that can help you decide.

# 1 Realistic?

Is your goal realistic? Losing 20kg in a month, or running a marathon in 3 weeks when you’ve never run 5k, are not realistic and likely to leave you feeling frustrated and ready to give up when you don’t manage it. Take a good look at your goal and make sure it’s doable. If you’re not sure then chat to an expert about it.

# 2 Are you sticking to it?

You may feel like you’re working really hard but are you sure you’re sticking to it? This isn’t about self-blame, but finding solutions e.g. are you logging your food accurately; weighing food, checking portions, tracking workouts etc. Then look at the issues; if stress or lack of time is causing you to de-rail then focus on strategies to de-stress, or time-saving hacks, rather than just feeling guilty and vowing to “try again tomorrow”.

# 3 Measuring

Often we think we aren’t getting results because we’re only focused on weight, but changing body composition may mean your weight changes less than you expect (due to increased muscle and fat loss). Try other means of measuring progress: tape measure, photos, using clothes etc. I always use measurements with clients, rather than weight, as the main focus.

#4 Tweaks

If you feel like you’ve stalled it doesn’t mean the plan isn’t working, you may just need to make some tweaks, especially if body composition has changed, or you’re getting fitter (burning less cals). Maybe you need to recalculate your daily calorie goal? or need to change your exercise routine?

#5 Enjoyment

Are you still enjoying it? You want this to last beyond your goal right? So experiment, have fun, keep trying new stuff and keep it fun. Enjoyment will keep you going – find food and activities you enjoy! If you loathe every second then yeah it’s time to change!

In general give any new plan up to 3 months and if you’re not seeing results and genuinely sticking to it, then try something that’s better suited to you and your goals.

Happy Tuesday 🤗

xx

Tuesday Tip

Tuesday tip: Tips to stay on track

Dr Nancy P

Tuesday tip: Tips to stay on track 🤗

Here are some tips beyond just changing what you eat and how much you move, to help stay on track.

#1 No distractions

Are you multitasking whilst eating – on the phone or watching tv? This affects our ability to control what we eat. So when you eat – just eat. Focus on how it tastes, savour the meal and take your time, rather than having your phone in one hand and a fork in the other.

# No good or bad

Foods aren’t good or bad. “Bad” foods aren’t going to kill you with a few bites, the problem is when we eat too much of them. Instead, think of foods you can eat a lot of, and those you can only eat a little of. Then fit foods you love in your overall plan. e.g. 1 scoop of ice cream with a bowl of fruit, rather than 4 scoops!

# Add don’t cut

Focusing on what to cut from our diets makes us feel deprived and likely to binge later. Instead focus on adding; add MORE veg, if you fill your plate half full of veg you’re far less likely to eat loads of other stuff.  Celebrate the things you can eat and all the exciting new foods or recipes you can add to your diet.

# Brush your teeth

An easy and effective habit to help the post-dinner snacking or any time of day. Brushing your teeth after you eat removes the taste of food, and acts as a cue that the meal is over, so you’re less likely to eat more.

# Track why

Tracking not only what, how much and when you eat, but also how you’re feeling can help identify any patterns or emotional eating that you may not be aware of. Just being aware of the fact you’re eating because you’re bored can help you stop yourself doing that. And you can look at the overall pattern and think of other ways to address those emotions, without food.

# What are you NOT willing to do

As well as setting goals for why we want to lose weight, it helps to be clear on what you’re not willing to do. e.g. “I’m not willing to be unable to play sports with my kids” – whatever it is, write it down. Then when motivation is failing re-read it and it will help you choose that lower calorie option, avoid the junk, go for your workout. It will help you make decisions that get you to that goal.

Happy Tuesday! 🤗

xx

Tuesday Tip

Tuesday tip: Turning fat in to muscle

Dr Nancy P

Tuesday tip: Turning fat in to muscle 💪🏼

How do you turn fat in to muscle?

Sadly you can’t! Fat is fat, muscle is muscle – totally different types of tissue. Both can be lost or gained – that’s it. So what’s happening when people say this? Well in reality people are losing some fat, and gaining some muscle, which is why it may seem like fat has “turned into” muscle. Fat is lost when you have a calorie deficit, muscle is gained by having a calorie surplus, working out (a muscle building stimulus) and having the raw materials to do it – protein. In most cases if you’re losing weight you are mostly losing fat, though if you are also upping your exercise then there will be some increase in muscle too – which is one reason why weight loss is often not a perfectly linear process. This will work best for those with a reasonable amount of fat to lose, on a moderate calorie deficit i.e. no starvation diets, who also increase their activity. This is what I design for many of my clients. It means you’ll be losing fat and also gaining a little muscle too. As muscle is denser than fat you’ll also shrink (they weigh the same… muscle just takes up less space than fat).

So what about when you stop working out? Does muscle magically turn in to fat?

Nope! it can’t! What happens though is if it’s short term your muscles are just less “pumped” so you “feel” fatter. Longer term you simply lose some muscle and probably gain some fat. This is because when you remove the stimulus which tells your body to build/maintain muscle (i.e. strenuous physical activity) you will lose the muscle mass. You’ll also end up burning fewer calories both through less activity, but also less muscle mass means a lower bmr (basal metabolic rate – i.e. calories burnt at rest), and so you are more likely to end up in a calorie surplus and put on fat.

The only way to prevent muscle being lost long term is to continue to workout! But you can prevent fat being gained – simply by ensuring you don’t eat more than your maintenance level of calories (easier said than done – though not impossible!)

So bottom line – fat can never be turned into muscle, and muscle is never turned into fat!

Happy Tuesday 🤗

xx

Tuesday Tip

Tuesday Tip: Meal frequency and weight loss

Dr Nancy P

Tuesday Tip: Meal frequency and weight loss 🥘🥗

There’s lots of confusion about meal frequency and weight loss: eat more often to lose weight, or eat less often to lose weight? Actually how much you eat matters more than how often you eat. If you want to lose fat the most important thing is to reduce your calorie intake.

Eating more small meals = faster metabolism = more weight loss?

Sadly not – yes digestion increases metabolic rate BUT it depends on the amount of cals, not how often you eat. Eating 1200 cals in one meal or 3 small meals makes no difference. Studies have shown that when total cals are controlled eating more or less often makes no difference. What it might do though is affect your ability to stick to those calories!

Skipping meals is bad? Scientifically it’s not, it won’t suddenly cause you to enter starvation mode and magically store fat – it all comes down to calories. What it may do is make you hungrier later or cause you to snack more or make bad choices, equally it could mean you don’t have the energy to workout and make you less active, burning less cals. So stick to what works for you.

Consider eating less often if:

⁃ many small meals doesn’t fit your lifestyle

⁃ you don’t want to think about food all the time

⁃ you have any digestive problems (longer breaks between meals gives your body a chance to digest)

– you enjoy larger portions

Consider eating more often if:

– you struggle not to snack and want to spread your cals over the day

– you’re trying to gain weight and can’t eat enough in one meal

– you have an active job and high cal demands

– you’re an athlete

– you feel “hangry” all the time

There’s no magic number of meals per day for weight loss. Trust yourself – if you like smaller meals more often then go for it, if not stick to 3 meals or whatever. Whichever you choose though? stick to it as studies show that meal irregularity can have negative health impacts – so whether it’s 2, 3, or 6 meals a day that’s fine. But don’t forget – regardless of how many meals you split it in to, it’s the total calories that matter!

Happy Tuesday 🤗

xx