Summer holidays are here so here’s my top tip for getting a bikini body! You probably assume you need to lose weight, cut out food groups and foods you enjoy, live on salads, do loads of workouts etc…
Nope – it’s a very simple 2 step process to getting your bikini body.
Step 1 – have a body ✅
Step 2 – put a bikini on it !
Ta da!
Now I realise it’s actually not that simple – and that wanting to look a certain way in your swimwear is totally valid. If you want to lose weight to feel more comfortable when you’re on the beach then that’s great – go for it! However whether you prefer a bikini, a swimsuit, a swim dress , a tankini, a sarong, T-shirt and shorts… whatever.. you’re entitled to wear whatever you like however you like. You deserve to enjoy the sunshine regardless of your shape or size. You don’t have to lose weight to do that! Find a style you like and rock it!
Possibly the most pervasive myth in fitness and nutrition if that if you want to lose weight you need to cut out carbs. Even people who, in one breath tell me they know it’s all about creating a calorie deficit, will in the next breath tell me they’re going to cut carbs. So first off, yes if you suddenly cut carbs (which people usually take to mean bread, pasta, rice, potatoes, cakes, biscuits etc) you may lose weight ‘fast’ initially. This is because you’re losing glycogen and water. If your diet is high in those carbs then depending on what you replace them with it may also result in a calorie deficit. But after the initial few weeks it’s only a calorie deficit that will keep you losing weight – whether you include carbs in that or not is irrelevant.
You can definitely lose weight and eat carbs, there is nothing inherently fattening in carbs. In fact carbs are actually really important, especially if you’re active, as they boost performance and fuel your workouts. Your body stores carbs as glycogen in the liver and muscles which is a vital fuel source. If you cut carbs you’ll find your ability to exercise effectively drops and your energy levels decrease. Various carb sources are rich in micronutrients (vitamins & minerals) which are essential for optimal health, energy metabolism and performance. By removing carbs from your
diet, your micronutrient intake might not be sufficient. Importantly many carbs are pleasure foods – foods you enjoy and that make you happy. By cutting them out you’re reducing your own enjoyment when you really don’t need to.
Fat loss ultimately comes down to energy balance. If you’re in a calorie deficit you will burn fat. Many studies support this and show what when calories are controlled how you obtain these calories (be it from carbs or not) has no impact on fat loss. You can lose fat with either a low-carb or high-carb diet.
So carbs aren’t bad, they have loads of benefits. However, if you prefer a low-carb diet, go for it. If your main goal is fat loss, though remember it’s the overall calories that count and if you’re looking to optimize your performance or build muscle, carbs
‘Unhealthy’ Nutella vs ‘healthy’ peanut butter … 🥜🍫🍞
A pretty simple one today – peanut butter on toast is often viewed as a ‘healthier’ breakfast or snack option. This is due to the perception people have of it as a higher protein food source with ‘good’ fats. In contrast Nutella on toast is viewed as an ‘unhealthy’ or bad option.
In reality both are great brekkie options – they both contain a range of nutrients, protein, healthy fats, carbs and, if you like peanut butter and nutella then they both taste great!
However if you’re under the impression that the peanut butter option is better for weight loss then you may may wish to reconsider. The reality is that a 30g serving on a slice of sliced white farmhouse toast (without butter) is 286 cals vs only 262 for the Nutella. It also has considerably more fat. Ot does of course contain more protein but the Nutella on toast still has a reasonable amount given what it is – over 11g. The combination of fat, protein and carbs will help to keep you feeling full – but actually that will be the case with either option. The peanut butter contains a few more micronutrients but within the context of a balanced diet this won’t make much difference.
So if you enjoy a little Nutella on toast but have been avoiding it because you think it’s ‘unhealthy’ then go for it! If peanut blurted on toast is your thing then enjoy it, but just be aware of the calories they both contain if weight loss is your goal! 🥜 🍞 🍫
There’s been a lot of discussion in recent years about whether or not too much aerobic fitness and training may actually be bad for you. There’s been a shift away from cardio to a focus on resistance/weight training only. There are claims that high levels of aerobic training (cardio) can damage the heart and reduce longevity.
But is that really the case and if so should be be concerned about doing large amounts of cardio/aerobic fitness training?
A recent study, the largest of its kind, with over 120,000 participants seems to suggest that actually the reverse is true. It tracked people over many years and found that aerobic fitness was indeed, as many hoped, related to disease prevention and overall longevity.
Most importantly, they did not find an upper limit where more aerobic fitness was actually worse for longevity or detrimental to health. This shows that while there are certainly examples of endurance athletes doing extreme things to push their
body that may be unhealthy and cause damage, these are the outliers. It should always be remembered that what people do at the extreme end of sports is almost always done for maximum performance, not health. For the majority of people more aerobic training isn’t harmful.
The study also showed that all levels of aerobic fitness above the lowest levels saw a longevity benefit. You don’t have to get to the highest levels to still add years and health benefits. So if you enjoy it then do it! If you don’t do any then try to add some in. If you are pushing yourself to do more and more at the expense of your enjoyment and it’s leaving you exhausted, and excessively hungry then obviously pull back a bit.
If your primary goal is to use fitness as a tool to live a longer, healthier life, including aerobic training as part of it is absolutely essential. And in this case, more actually is always better.
The weather has been extremely warm lately so Ice creams and lollies have certainly formed a large part of mine and my client’s diets! There’s a perception that ice creams / lollies are ‘bad’ and something that is a bit ‘naughty’ so if you’re trying to lose weight you might deny yourself these cooling treats believing them to be ‘bad’ (aka high calorie). However, there’s no reason you have to give up ice creams and ice lollies to lose weight as it ultimately comes down to whether you’re in a calorie deficit.
Obviously there are many frozen desserts out there which are high calorie and some can be 300 cals or more. So if they’re on top of your main meals then you might end up racking up unwanted calories. However in this weather everyone needs a cold snack or dessert right? So if you do fancy an ice cream or lolly, but want to stay within your calories then here are a selection of lower calorie options at 100 cals or less. This list is by no means exhaustive – but it’s just a range of the options out there.
Oppo Salted Caramel balls 20 cals each
Mini milk 32 cals
Rocket lolly 39 cals
Mini twister lolly 39 cals
Fruit pastille lolly 57 cals
Little moons mochi balls 70 cals each
Fab lolly 75 cals
Regular twister lolly 76 cals
Jude mini ice cream tubes 70
Jude mini ice creams 94 cals
Exotic Solero lolly 98 cals
Calipo Lolly 100 cals
So you can fill up on ice lollies to stay cool this summer without worrying it’s going to derail your progress!
Every Step Fitness 