Tag: everystepfitness

Tuesday Tip

Tuesday Tip: Easy Calorie Cuts

Dr Nancy P

Tuesday Tip: Easy Calorie Cuts 🥗

If you’re trying to lose weight or fat then the one thing you need is a calorie deficit. Whilst tracking your calories using an app is one way to achieve this there are also ways to help facilitate the deficit (with or without tracking).

#1 One cal oil spray – I’ve written about this before and it’s a no brainer. Swapping oil in cooking for a one cal oil spray saves hundreds of cals without compromising taste (and sprays come in a variety of oils too – olive, avocado, coconut, sunflower)

#2 Swap to diet drinks – a full sugar fizzy drink is around 140 cals per can, a diet one is close to zero. (See my previous posts on why diet drinks are perfectly safe to drink if you’re concerned on that score)

#3 Swap to sweetener –

If you have sugar in your hot drinks then consider a swap to a sweetener instead. (See my post on sweeteners if you’re concerned about using sweeteners )

#4 Make other swaps – swapping full fat yoghurt to low or zero fat, swapping spreads to low versions, ice cream to a lower cal version etc. Within the context of a balanced diet these swaps make an easy and safe calorie saving.

#5 Drink – drink water or zero calorie drinks before and during meals. This helps to hydrate you and keep you feeling fuller.

#6 Limit meals out – whilst it’s perfectly possible to plan ahead and stay within cals for occasional meals out it’s very hard to maintain a deficit if you’re eating out/getting take away a multiple times a week.

#7 Booze – limit the booze or swap for lower cal options eg slimline gin and tonic, low alcohol beer, champagne/ Prosecco etc

#8 Lean meat – choose leaner cuts of meat or swap eg bacon medallions instead of rashers, chicken breast instead of drumsticks, rump instead of ribeye steak etc

#9 up the veggies – load your meals with veg and salad. The extra fibre and volume helps to keep you full and adds additional micronutrients which is always good. It also reduces space on the plate for higher calorie options.

#10 Slow down – eat mindfully and slow down. Chew your food properly and avoid distractions when you eat. This gives time for the signals from the stomach saying you’re full to reach the brain and prevents over eating.

Happy Tuesday 🤗

xx

Tuesday Tip

Tuesday Tip: No bad foods

Dr Nancy P

Tuesday Tip: No bad foods 🍕

I hear people referring to things like cake, chocolate, cookies, crisps, pizza, chips etc as ‘bad’ foods. As a result people often feel like they’ve failed if they eat them. It’s really vital to shift your perception of these types of foods if you want to have some balance manage long term maintenance and sustainability.

Of course there are foods which have more fat, sugar, or calories and fewer micronutrients. Whilst those types of food aren’t the healthiest they serve other purposes – including improved mental well being so they should absolutely be included in your diet. It just means you have to manage the portion sizes of these types of foods. Having an entire pizza, garlic bread and a tub of ice cream – perhaps not the best idea, having a few slices of pizza and a small bowl of ice cream as part of a balanced diet – absolutely fine!

This is where being aware of the calories in foods is so important. You can then manage your calorie budget to incorporate the foods you enjoy that are higher calorie. Also try pairing them with more nutrient dense foods when you can. You can’t get ‘fat’ from one pizza, or one tub of ice cream, equally you can’t get ‘thin’ from one salad or one bowl of fruit- we need all of them in our diets. Lose the all of nothing mindset and lose the idea that foods are good or bad – you can continue to have any foods you like and enjoy, just manage the quantity!

Happy Tuesday 🤗

xx

Nutrition and Calorie Tips

Just an ice cream…

Dr Nancy P

Just an ice cream.. 🍦

I am a big ice cream lover, and even more so when the sunshine is out! What better than a yummy after dinner treat or snack on a hot day?

If you’re having one every day though (like me!) then those calories do add up and if you’re trying to lose weight then you may find that fitting something like a Magnum into your calories every day is tricky.

You could just have them less often, or you could swap to a lower calorie option. A salted caramel Magnum comes in at 308 calories. An oppo salted caramel ice cream is only 125 cals! So technically you could even have 2 and still be saving some calories! These are actually one of my my favourite ice creams – they taste just as decadent as a Magnum with far fewer cals so it’s a win win! There are obviously lots of other flavours and brands out there too.

So if you do want to enjoy some

Ice cream but save some cals try going for the lower cal option.

🤗xx

Tuesday Tip

Tuesday Tip: Fibre 101

Dr Nancy P

Tuesday Tip: Fibre 101 🌾

I think most of us are aware that fibre is an important part of your diet. It plays a large role in overall health and is linked to reduced blood cholesterol, blood sugar regulation, reduced risk of cardiovascular disease, stroke, type 2 diabetes and some cancers. It’s also key to gut health and also helps with weight loss.

Fibre is the part of the food that isn’t digested in the small intestine. Dietary fibre ends up in the large intestine or colon where bacteria partially ferment it. Some passes through the body almost unchanged.

We need approx 25-30g fibre a day and there are 3 types; resistant starch, soluble fibre, insoluble fibre.

Resistant starch resists digestion in the small intestine and is fermented in the large intestine, producing gasses which help keep the Bowel lining healthy. Examples include chickpeas, black and kidney beans, cooked and cooked rice, pasta and potatoes, unripe bananas.

Soluble fibre dissolves in water forming a thick gel which slows digestion. Examples include lentils, psyllium husks, pears, sweet potato, avocado, prunes, oats, asparagus, legumes, Brussels sprouts, green beans.

Insoluble fibre adds bulk and keeps the bowels regular – keeping food moving through the intestines. It’s found in the skins/surfaces of roots, grains and seeds. Examples include wholegrain bread, pasta, rice and cereals, wheat bran, strawberries, celery, nuts and seeds, courgette, corn, broccoli.

We need all types in our diet. As well as the health benefits they also help keep you feeling full!

Happy Tuesday 🤗

xx

Nutrition and Calorie Tips

Things that might help with cellulite… and things that won’t …

Dr Nancy P

Things that might help with cellulite… and things that won’t … 😏

Cellulite, that dimpled, lumpy appearance of the skin, is something over 90% women (and 10% men) suffer from. There are loads of products and promises out there that claim to reduce cellulite – but what actually works?

The most important thing to note is that cellulite is normal, it can affect anyone, at any age and fitness. It’s caused by fibrous connective tissue pulling on the fascia beneath the skin causing a dimpled appearance. It’s more prevalent in women because male connective tissue is more tightly interwoven. Women’s higher oestrogen levels also cause fat cells to respond differently, and as we age cellulite increases. It has a strong genetic component and some people are more prone to it than others.

There is zero evidence that any of the so called ‘cellulite’ reducing creams, gels, laser treatments, detoxes, supplements, funky workouts or foods have any significant effect. Any effects are temporary at best and ‘work’ by tightening the top layer of skin but the effects wear off after a few hours. There are surgical options that claim to reduce it but none give permanent results, most are very expensive and involve cutting the fibrous tissue to reduce the appearance.

If your bodyfat is high then you’ll have more prominent and prevalent cellulite, so fat loss via a calorie deficit will reduce it, but as it’s about the structure of the fat deposits you can’t completely get rid of it, unless you reduce your bodyfat to dangerous levels. A good diet, good sleep, and regular exercise are all great for your health but won’t reduce the appearance of cellulite.

Whilst there is zero evidence that ‘cellulite busting’ foods can help, studies have shown that if you smoke then giving up can help. The chemicals in smoke reduce blood flow, weaken and disrupt collagen formation meaning fat shows through more.

Exercise has very little impact on cellulite. It will obviously help to reduce bodyfat but any fat still there will still show through and you definitely can’t spot reduce it by doing specific exercises for specific areas. We all have cellulite – I have it, I’ve had it since my teens, and I had it at my lowest and highest bodyfat. It’s a fact of life so don’t waste energy or money trying to get rid of it. Focus on eating a healthy, balanced diet and doing exercise you enjoy to keep yourself fit and healthy.

🤗 xx