Nutrition and Calorie Tips, Tuesday Tip

Tuesday Tip: More sweat isn’t always better

Tuesday Tip: More sweat isn’t always better 😅

We often believe the marker of a good or effective workout is how sweaty or out of breath you get? But think about it – if you run up the stairs or for the bus are you sweaty and out of breath? Quite possibly – would you consider it an effective workout? Probably not! Does it get you closer to your goals? Well the goal of getting the bus/to the top of the stairs – yes – but a goal of getting stronger – probably not!

We think how much you sweat correlates to how good a workout is or even much fat you’re burning. The reality is it just means you’re hot and trying to cool down and the amount you sweat can relate totally unrelated factors like hormones, your immune system, levels of hydration and climate. So try not to focus only these superficial feelings. Getting sweaty isn’t the be all and end all of a workout. Just getting sweaty doesn’t mean you’re getting stronger or fitter. Instead focus on things like – are you getting stronger? Are you lifting more weight? Are you managing more reps? Are you improving your form? Are you getting faster? Are you having fun?

If you answer yes to any of these then yes it’s an effective workout – regardless of how much you sweated!

Happy Tuesday🤗xx

Nutrition and Calorie Tips

Why eyeballing amounts is hard…

Why eyeballing amounts is hard… 👀 🥜

I’m always telling my clients to try to be as accurate as possible when they’re tracking their food and calories. This means actually weighing things – particularly anything that is calorie dense.

Very often people tell me that they’re “pretty good” at estimating/eyeballing the amounts they’re having, that they have the same thing each day so they know what it looks like now, that they can estimate pretty well etc. I’m sure some can, but I know I can’t. I can at first but then often amounts creep up without you even realising it.

In this example on the left is 30g peanut butter – measured. On the right is an estimated amount … looks almost the same

right (especially if they weren’t side by side), but it’s actually 75g!

As you can see they look pretty similar to the naked eye, yet the calorie difference is significant (and that doesn’t include the bread it’s on). It would be very easy to assume you were using around 30g peanut butter but actually be using closer to 75g or more! It may not matter now and then but these calories do add up. And if that’s just peanut butter, what about other things?

Now I’m not saying you need to weigh every gram of everything forever. With less calorie dense foods it won’t matter as much but with calorie dense foods (e.g. nut butters, spreads, cheese, avocado etc) when you get it wrong you’re adding a large number of calories. So it’s worth being more

mindful with these sorts of things. This is also why measure like “a scape of peanut butter are no good – what’s a scrape? my scrape may not be your scrape etc Licking that spoon of peanut butter or an extra slug of olive oil in your salad, can easily add up to hundreds of extra calories consumed per day!

So if you are trying to lose fat/watching your calories maybe it’s time to go back and get those scales out and double check those estimates and see if you really are as good as you think you are.

🤗

Xx

Nutrition and Calorie Tips

Most common weight loss mistakes …

Most common weight loss mistakes … 😝

These are the most common mistakes I see with clients trying to lose weight.

# Cutting out favourite foods/food groups

Being over restrictive and cutting out favorite foods/ food groups is unnecessary and means it won’t be enjoyable. You’re setting yourself up for failure and it won’t be sustainable long term.

# Looking for a quick fix.

There are no quick fixes. You didn’t put weight in overnight so you can’t expect to lose it that fast either. Think long term lifestyle as opposed to short term fix.

# Jumping from diet to diet

It’s not about the next fad diet – it won’t be sustainable long term. Just stick to a modest and consistent calorie deficit.

# Too little protein/fat

You don’t need to go overboard on protein or fat, and calories are definitely the most important but protein and fat can help satiety (feeling full) so can prevent snacking and overeating and help recovery.

# Going cardio crazy.

Punishing yourself with hours of exercise won’t help. It will exhaust you and make you hungry. Just include exercise you actually enjoy, ideally a range of resistance training and cardio, and keep generally active.

# Eating back exercise calories.

I’ve written in detail about this but essentially we always overestimate what we burn and our bodies adapt to exercise (as do smart watches – up to 93 percent over!) so eating back exercise calories will usually mean you’re over eating.

#Assuming healthy foods are low calorie

I often hear people proudly telling me they’ve swapped their unhealthy snacks for nuts instead, not realising they’ve actually doubled their calorie intake. It’s easy to carried away with ‘healthy’ but calorie dense foods like nuts, nut butters, avocados etc.

# Estimating calorie intake

Estimating calories generally results in getting it wrong. Studies show that most people grossly underestimate their caloric consumption (even qualified nutritionists and dieticians). Best approach – weigh portions and track accurately. Assume you’re not good at estimating and weigh things rather than assuming you’re always right.

🤗

Xx

Tuesday Tip

Tuesday Tip: Are super foods super?

Tuesday Tip: Are super foods super? 🫐

Green tea, açai, blueberries, avocado, kale… just a few of the supposed super foods which can ‘detox’ your body, lose pounds, even cure cancer! How super are they really? A quick google search reveals thousands of articles and products relating to super foods. Many of these relate either to some supplement, product, weight loss program or some other sales pitch. You rarely see true nutrition experts (qualified nutritionists/ dieticians) using the term, many of whom dispute that particular

foods have an specific magical health benefit claimed by their advocates. People are however willing to pay more for foods perceived as healthy and these superfood labels aim to cash in on this.

So are there such things a superfoods? The short answer – no. Yes many of these foods have good nutritional profiles and may be higher in particular micronutrients but that doesn’t make them any better than many other foods. So what makes them super? Essentially a combination of poor scientific research / cherry picked research, catchy headlines and marketing campaigns from food producers.

Really a superfood should be one that not only keeps you well nourished, but that also provides pleasure and enjoyment to eat and makes you feel good. In that respect almost any food could be super, especially within the context of a balanced diet. So don’t be distracted by the latest, overhyped, trendy ‘superfood’ – instead focus on eating a variety of foods, including a range of fruit and veg, and those that taste good to you!

Happy Tuesday 🤗xx

Nutrition and Calorie Tips

‘Skinny’ chocolate spread vs Nutella

‘Skinny’ chocolate spread vs Nutella 🍫

This is another great example of how manufacturers have tapped into the weight loss industry to market their products. The natural assumption is that the skinny chocolate hazelnut spread is going to be a lower calorie option and perhaps a ‘healthier’ choice.

In reality there is actually very little difference. The skinny spread is marginally lower in calories at 23.2 cals per 5g compared to 26.7 cals for Nutella. Their fat content is also very similar. The only difference is in sugar content. It’s also worth noting that the skinny spread displays a 5g serving size (who has a 5g serving?!)- whereas the Nutella displays a 15g serving size so if you were to do a quick comparison you may not spot that that and that makes the Nutella look far worse! The skinny spread is also considerably more expensive than Nutella.

So in reality, unless you’ve been medically advised to reduce sugar intake, then you’re better off just going with the spread you enjoy and saving your pennies! Don’t automatically assume these weight loss branded foods are always the better option.

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