Tag: every step fitness

Tuesday Tip

Tuesday Tip: The scales have gone up!

Dr Nancy P

Tuesday Tip: The scales have gone up! 😱

Stepped on the scales this morning and seen the number go up? First, take a deep breath. Now, let’s break down what’s actually happening.

# More Food = More Weight (temporarily!)

If you ate more than usual this past weekend, especially carb-heavy or salty foods, your body is likely holding on to extra water. That number on the scale is not fat gain; it’s just temporary water retention and food still being digested.

# Carbs Hold Water

For every gram of carbohydrate you eat, your body stores water. Enjoyed pizza, pasta, or dessert? The scales might reflect that extra water weight, not fat! This isn’t bad and doesn’t mean you should avoid carbs – we need them!

# Digestion Takes Time

The food in your digestive system has weight, too. Had a late-night meal or richer foods? It can take longer to process, which might show up on the scales.

#What NOT to Do

⁃ Don’t panic – A single weigh-in doesn’t define your progress.

⁃ Don’t restrict yourself today to “make up for it.” Drastic measures aren’t the answer.

⁃ Don’t think you’ve ruined everything, because you haven’t.

# What TO Do

⁃ Get back to normal eating. No need for extremes, just return to your usual balanced meals and routines.

⁃ Remember the bigger picture. A single meal, or even a whole weekend, is just a tiny part of your journey. Progress isn’t erased by a couple of indulgences.

⁃ Embrace balance. All foods have a place in a healthy diet, even when fat loss is the goal. Enjoying meals out is part of life because let’s be real, skipping dessert forever? No thanks!

⁃ Use other measures like clothing and it fits, or body measurements to measure progress.

This is your reminder that the scales don’t tell the full story. What matters most is consistency over time, not a temporary fluctuation.

Keep going—you’ve got this! 💪

Happy Tuesday 🤗xx

Nutrition and Calorie Tips

Why diets work..

Dr Nancy P

Why diets work.. 🥗

There are lots of diets out there that claim to be better than any other. But what do ALL these diets have in common? And why do they work?

It’s nothing to do with any special properties of specific diets. For ANY diet to work it has to result in a calorie deficit. For some people certain diets will enable them to achieve this more easily and therefore that diet will work for them. But behind these diets are the simple maths of calories in vs out. However the issue with many diets is that they don’t educate you on the mechanism behind them and are therefore short term fixes.

Keto / low carb : omits or reduces carbs, which may reduce calories.

5:2 : limits calorie intake for 2 days a week, which may create a calorie deficit on average.

Intermittent fasting/ 16:8 : restricts the window of time you can eat in, which MAY reduce calories.

Diet clubs : assign points or values to certain foods and restrict food types, so MAY reduce calories

Shakes / Supplements : replaces meals or promotes excessive bowel movements etc which result in water loss, and a possible calorie deficit from meal replacement.

Juice cleanse/ detox : replaces whole foods with juices, resulting in fewer calories and rapid initial water loss.

Body type/blood type diet : restricts foods based on blood or body type, which may result in a calorie deficit

Spot the similarities? Many involve omitting food groups which will result in a calorie deficit. Calories can’t tell the time so methods involving not eating on certain days/times only work if you don’t overeat on others. Diet clubs help with accountability (regular weigh ins and rewards) but hide calories behind points or labels which lock you in to their method.

All of these diets can result in fat loss, but how many of them are sustainable long term, educate you on managing energy intake or build new habits? Some are actually damaging; laxative supplements and fasting can cause bowel damage, kidney damage and development of silent acid reflux etc, as well as promoting disordered eating.

So it doesn’t matter which ‘diet’ you choose, as long as it works for you – but make sure you understand WHY it works 🙂

xx

Tuesday Tip

Tuesday Tip: Insulin Isn’t the Enemy!

Dr Nancy P

Tuesday Tip: Insulin Isn’t the Enemy! 🙌🏼

Recently, there’s been a lot of talk about insulin being the “bad guy” and the need to avoid foods that spike blood sugar, even suggesting the use of continuous glucose monitors. But do we really need to worry?

Insulin is essential for life, and the fear surrounding insulin spikes leading to insulin resistance (which can raise blood sugar and increase diabetes risk) is based on oversimplified ideas about physiology and nutrition.

Oversimplification of Food Health

Judging food only by its effect on blood sugar is short sighted. For instance, by that logic a bowl of fresh fruit, packed with fibre, vitamins, and minerals, would be viewed as less healthy than fried chicken simply because it spikes blood sugar more. Food is more than just its blood sugar impact – micronutrients, fibre content etc matter more. As does the overall balance of your diet – not just one food.

Blood Sugar Response Isn’t Simple

Your body’s reaction to food isn’t just about what you eat. It’s influenced by over 30 factors, including stress, sleep, and activity levels. Eating the same apple on different days can lead to varying blood sugar responses.

Insulin Resistance Has Bigger Culprits

The main risk factors for insulin resistance are obesity and lack of physical activity—not carbs (resulting in insulin spikes). Studies show that replacing carbs with fats to avoid blood sugar spikes can actually lead to increased prevalence of insulin resistance. If you’re not diabetic or prediabetic, obsessing over blood sugar spikes may distract you from what truly matters for your health.

Instead of fearing insulin, focus on the bigger picture. Prioritize nutrient-dense foods, physical activity, and sustainable habits. Avoid expensive glucose monitors or diet fads, and remember that balance is key. Steady, realistic changes always trump fear-based, restrictive approaches.

Happy Tuesday 🤗xx

Nutrition and Calorie Tips

‘I’m being good and choosing Slimming world potato wedges….’

Dr Nancy P

‘I’m being good and choosing Slimming world potato wedges….’ 🥔

Most people would assume that the slimming world(or other weight loss brand foods) are automatically a more virtuous choice of potato wedge . Whilst the M&S fresh ones would be considered ‘bad’.

In reality the Slimming world ones are actually considerably higher in calories at 116 cals for 100g vs 85g for 100g. That’s quite a large difference!

So don’t automatically assume these weight loss branded foods are always the better option. Sometimes they’re the same or worse than other brands. And often pricier! If you enjoy them then definitely have them, but if you’re only having them because you think they’re ‘good’ then think again.

Read the labels and look at the calories and then make your choice. If you’re trying to lose weight then go for the lowest calorie option, that you actually want to eat!

🤗xx

Tuesday Tip

Tuesday Tip: Lose weight and keep it off

Dr Nancy P

Tuesday Tip: Lose weight and keep it off 🙌🏼

This year, if your goal is to lose weight or reduce body fat for good, prioritize sustainability over speed. Quick-fix diets or extreme workout routines might promise rapid results, but they often lead to burnout and frustration. Instead of going all-out and risking mental and physical exhaustion, focus on making small, manageable changes that promote steady, consistent progress.

Think back to any restrictive approaches you’ve tried before – cutting out entire food groups (usually carbs), drastically slashing calories, or ridiculous workout routines. If those methods worked long-term, you wouldn’t still be searching for answers. Sustainable success isn’t about how quickly you can lose weight; it’s about creating habits that you can maintain for life. This journey isn’t just about reaching your goal; it’s about staying there without constant struggle or setbacks.

Life will inevitably throw challenges your way, whether it’s work stress, family commitments, or unexpected events. When you’re already stretched too thin mentally and emotionally, it becomes harder to stay consistent. That’s why overcommitting or aiming for perfection is counterproductive. Stop punishing yourself for slip-ups. Stop making decisions from a place of self-disgust or frustration, and start approaching your goals with self-compassion.

The answer isn’t to push harder or do more, it’s to stay patient and stick to what works. Focus on the ‘minimum effective dose’ – the smallest, most sustainable changes that still move you closer to your goals. Whether it’s walking for 20 minutes a day, swapping higher calorie drinks for water, or incorporating more vegetables into your meals, these small habits build momentum.

Ultimately, consistency beats intensity every time when it comes to long-term success. Practice patience, celebrate progress, and remember that steady, sustainable changes will always win over short-lived extremes..

Happy Tuesday 🤗xx