cut calories – Page 85 – Every Step Fitness

Tuesday Tip: Doing something is better than doing nothing ⭐️

One of the keys to losing weight and maintaining it is consistency, and one of the key things that help with consistency is learning not to throw in the towel and say f*ck it every time things don’t go to plan.

Life is full of unexpected obstacles. Just when you think you’ve got things under control something will happen to potentially derail you – it could be small or large obstacles – unexpected illness, stress, unplanned socialising, etc etc. You can either let it defeat you and use it as an excuse to come off the wagon completely , or you can change your mindset and accept that it’s not about being perfect every single day. It’s about doing the best you can in the circumstances – that day.

So maybe you can’t fit in your planned 45 min workout, but could you do ten mins instead? Not going to hit that step goal – could you do a 5 mins walk anyway just to get a few more steps in? Not tracking your calories like you planned – ok well can you focus on making some different choices, fill up half your plate with veggies, cut back on a the dessert or booze; unexpected fish and chips takeaway – go for a lighter option of small chips and a small piece of fish, instead of the large cod, large chips, curry sauce etc that you usually have? Had a rubbish day and ate half a packet of biscuits? Stop stressing and just make sure the next thing you eat is back on track.

Even doing something, no matter how insignificant it may seem, is better than doing nothing! At least then you can look back on the day and say – it didn’t go to plan, but it was a lot better than it could have been.

Happy Tuesday 🤗xx

Nutrition and Calorie Tips

View calories like you view your budget…

January 26, 2022 Dr Nancy P

View calories like you view your budget… 💰

If you want to stay in control it’s useful to think of your calories the same way you think about your financial budget.

Budgetting your finances is never something to be ashamed of right? It’s a good thing and shows responsibility – it’s also vital if you want to be able to stay afloat! From your budget there will be things you have to pay for regardless – rent/mortgage, bills, basic groceries, clothing etc. You may also be trying to save some the budget too. With a budget you have a set amount you can spend so you can’t spend more, but If you are trying to save too much you may deprive yourself of things that make you healthy and happy, so you’ll likely include some luxuries/ treats/ ‘non essentials’ in the budget. As it’s YOUR budget you can also choose to spend extravagantly on certain things if you’ve saved up some extra money – but you’ll have to have saved up to afford them.

The same applies for your calories. You know how much you can eat per day to lose fat and if you eat more you will gain fat. If you eat too little, it won’t prevent fat loss but you will probably be miserable. So you’ll need to budget in your meals, a range of nutrients, fruit and veg, etc and also some emotionally pleasing foods/treats to keep you happy. And, as with a financial budget, you can always choose to spend more for certain things, as long as the overall calories stay in budget over the week/month etc.

Budgeting your calories isn’t something to be self-conscious or embarrassed about; it shows you’re looking after yourself.

There are a few ways to do this:

1. Track food and drink as you go along, then stop when you reach the calorie limit. This works as you won’t overeat and it shows where you’re spending your calories. BUT you have to stop when you hit your target which can be tricky if you use up the cals early in the day. Fat loss may take longer but you’ll be learning along the way so will naturally get better at hitting your calories.

2. Pre-set Budget – plan ahead to meet your calorie budget by tracking in advance. This is the best option as you’re likely to hit your target, but you might find it too restrictive depending on your personality and lifestyle

3. Wing it! This only works if you happen to have a small appetite naturally and rarely overeat (a naturally frugal person), so only works if you already have those habits. Of course it teaches you nothing about calories.

Happy budgeting and Tuesday 🤗

Tuesday Tip

Tuesday Tip: Tuesday Tip: Lose weight correctly, not quickly

January 25, 2022January 25, 2022 Dr Nancy P

Tuesday Tip: Tuesday Tip: Lose weight correctly, not quickly 👍🏻 👍🏻

Crash diets, cleanses, detoxes, 6 week challenges, or excessive amounts of exercise may well give you some fast results on the scale but these fast results will very quickly disappear just as fast. So if you want to lose some weight, and then put it back on again, time and time again then definitely go for these options … but if you want to lose some weight and maintain it longer term then perhaps it’s better to take a different approach?

It’s not flashy, and it’s not fast but it does have a far better long term success rate (and costs nothing!). It will definitely take longer than a few weeks, there will be times you’ll definitely feel like it isn’t working, you’ll want to give up, your weight will definitely fluctuate or even ‘plateau’ for a time… but… if you stick at it, if you’re consistent and you’re in it for the long haul I guarantee you can reach your goals- for life.

What is this miracle approach you say? Nothing exciting I’m afraid …

⁃ Eat a moderate amount of calories (incorporate a moderate calorie deficit)

⁃ Moderate your alcohol/ take away / meal out consumption (note – I’m saying moderate – don’t cut it out – just incorporate it within your calories)

⁃ Eat plenty of vegetables and fruit

⁃ Eat a balanced diet – some carbs, some protein, some fats

⁃ Exercise for enjoyment – not to eat. So ignore any extra cals you burn exercising and don’t eat them back.

⁃ Walk

⁃ Get 6-8 hrs sleep

⁃ Stay hydrated

⁃ Find alternative stress relievers that don’t involve food or alcohol

That’s it! You don’t need to pay for some diet/challenge. It does require work and effort – but most things we want to achieve in life do? But if you’re willing to make the effort, and you’re patient and view it as a long term shift then you will reap the rewards!

Happy Tuesday 🤗xx

Nutrition and Calorie Tips

Reasons you’re hungry…

January 19, 2022 Dr Nancy P

Reasons you’re hungry… 🍔

A lot of my clients have been telling me how hungry they are feeling now the inevitable post Christmas ‘back on it’ season as started!

There are some really obvious reasons why you might be hungry. Remember a little hunger is a good thing so don’t be too quick to want to feed it! But if you’re starving hungry then it could be because you’re not eating enough calories – whilst obvious this probably isn’t the main reason tbh. You have probably just gone from eating several thousand extra calories a day over Christmas and new year, to eating normally or cutting calories – so yes you will be hungry! Your body is expecting large amounts of calories that you’re now not eating.

Other obvious reasons include perhaps not eating enough protein or fats – both these help you stay full and it’s common to avoid the fats especially when trying to ‘be good’. You may also not be eating enough carbs. Carbs are often the first thing people cut but really you need to try to ensure you’re still eating a good quantity of them to help you manage your hunger. Each macronutrient triggers a specific hormonal response which signals satiety (fullness) – fats cause the release of GLP-1, carbs cause the release of leptin, protein stimulates release of GLP-1, glucagon, CCK and PYY which tell the brain you’re full.

However there are probably a number of other reasons you’re hungry.

You might be low on fibre – it slows digestion, adds bulk and is fermented in the digestive system to produce short chain fatty acids which once absorbed tell the brain we’re full.

You might be eating low volume calorie dense foods. Whilst calories are king when it comes to fat loss, food volume really helps with staying full. So aim for high volume, lower calorie options to help if you’re hungry.

If you’re eating whilst distracted (watching tv/on the phone) or inhaling your food too fast multiple studies have shown you won’t feel as full as if you take your time and eat more mindfully.

Your emotions will definitely impact on your eating. If you’re bored, lonely, anxious or sad (or suffering from PMT) you may turn to food for comfort. It’s totally natural and fine to do, it’s also important to try to find other ways to make you feel better: calling a friend, speaking to a therapist, exercise, meditating, engaging in a hobby etc

Finally if you’re sleep deprived you will definitely be hungry – your body will be seeking energy to keep going and that’s going to lead to food cravings and less control around food. So work on getting a better nights sleep if you can.

Tuesday Tip

Tuesday Tip: A few weight loss truths

January 18, 2022 Dr Nancy P

Tuesday Tip: A few weight loss truths ✨

There’s so much conflicting information out there and it’s very easy to get swept down the fad diet/weight loss river. Sometimes it’s worth just stepping back and focusing on a few, possibly unpopular, truths about nutrition and fitness. So here are a few of mine!

# Carbs aren’t inherently bad

Contrary to many people’s beliefs there’s nothing inherently bad about carbs. It’s the carlories that count – cutting carbs won’t automatically result in weight loss unless you reduce your calories. We need carbs – for fuel, cutting them out completely simply makes you tired, lacking in energy and miserable. Don’t do it!

# No food is inherently bad

See above! But for any food. There is nothing inherently ‘bad’ about any food – just the quantity you consume. Don’t demonise foods – it never ends well!

# Being sweaty / sore doesn’t mean always mean it was a productive workout.

Yes it can indicate that you worked hard, or differently, but equally it might just be that you’re sweating because it’s warm/ you’re more stressed / hormone related… and you might be sore simply because you’re using different muscles. Don’t use soreness or sweat as a measure of progress. Instead look at tangible achievements – lifting more weight, managing more push ups, etc.

# Exercise should never be punishment for what you’ve eaten. Exercise should be about making you feel good – improving health and fitness, enjoying yourself, having fun – getting endorphins going. Aside from anything you can’t ‘out-exercise’ diet, so try to divorce the two things.

# Your relationship with food is just as important as what you eat. Consider why you’re eating things as well as what it is.

# Reaching a number on the scales / dress size won’t automatically make you happy with your body.

# The only way to lose fat is with a calorie deficit. The only way to maintain that fat loss is by changing your habits and behaviours. Which is why fad diets, detoxes, cleanses etc don’t work long term.

# The best ‘diet’ is one that’s most sustainable for you!

Happy Tuesday 🤗xx