Tag: fatburning

Nutrition and Calorie Tips

8 Habits to help with fat loss

Dr Nancy P

8 Habits to help with fat loss 😊

Although I’m a big fan of tracking calories I know it’s not for everyone so here are 8 habits that don’t involve calorie tracking that can help with losing fat (they can also be used alongside tracking of course!).

# Make Healthy Food Easier to Grab

• Chop fruits/veggies in advance

• Keep them visible in the fridge or on the side.

• Use canned/frozen produce, they’re just as nutritious as fresh

# Add Colour to Your Plate
Fruits and veggies are packed with vitamins, fibre, and water. More color equals more nutrients and fullness. Aim to include as many colours as possible at every meal.

# Prioritize Protein
Protein helps control hunger and supports muscle. Include it in every meal.

• Pure proteins: chicken breast, egg whites, tuna, white fish, whey

• Protein with fat: salmon, whole eggs, cheese

• Protein with carbs: beans, lentils, milk, edamame

(NB: Peanut butter is mostly fat, not a great protein source!)

# Think About Portions
Use this plate method:

• ½ veggies

• ¼ lean protein

• ¼ carbs

• Healthy fats in moderation

# Eat More Mindfully
Slow down when you eat and notice the taste, texture, and aroma. Put your phone away- the more present you are, the easier it is to stop when full.

# Use the Hunger Scale
Tuning into hunger cues helps avoid emotional or mindless eating. Use the hunger scale 1-10 : 1. Ravenous – 2. uncomfortably hungry – 3. very hungry – 4.‘I could eat’ – 5.Neutral – 6. satisfied – 7. full – 8. very full – 9. uncomfortably full – 10. ‘I feel sick’

Start eating around “I could eat” (4) and stop near “satisfied” (6–7).

# Move More
No fancy workouts required – Walk, stretch, garden, clean, take the stairs. NEAT (non-exercise activity) adds up and burns more than you think.

# Plan Ahead
When you’re starving with no plan, take away win. So instead meal plan once a week, prep in batches and cook extra for leftovers.

Focus on consistency overt perfection and build small habits that last and make fat loss feel daunting.

🤗Xx

Tuesday Tip

Tuesday Tip: Processed ≠ Unhealthy

Dr Nancy P

Tuesday Tip: Processed ≠ Unhealthy 🥦🍗

There’s a common belief that processed food automatically means it’s ‘bad’. But is that really true?

Almost everything we eat is processed in some way. A processed food is simply any food that’s been altered from its original state, which means the majority of what’s in your fridge or cupboard qualifies.

That includes:

• Pre-cut fruit and veggies

• Frozen veggies

• Canned beans or fruit

• Boneless, skinless chicken

• Whole grain bread

These foods are technically processed, but that doesn’t make them ‘bad’ or unhealthy. Processing can actually make food safer, more convenient, and even more nutritious e.g. frozen spinach that retains its nutrients better than ‘fresh’ spinach sitting in your fridge for a week.

But what about ultra-processed foods?

Ultra-processed is more of a buzzword than a clear scientific category. Definitions vary widely across studies, and the term includes everything from chips and pastries to protein bars and shakes.

So, should you avoid them altogether?

Not necessarily. Many so-called ultra-processed foods are can be nutrient dense e.g protein powders, snack bars fortified cereals etc . So what is the real issue? Some ultra-processed foods are engineered to be hyper-palatable meaning they’re super tasty and easy to overeat, which can lead to excess calorie intake over time. That doesn’t make them ‘bad’, it just means we need to be mindful.

Here’s what matters more:

• The overall quality of your diet

• Whether you’re eating enough whole foods (lean protein, fruits, veggies, whole grains)

• Managing your portion sizes and total calorie intake

Bottom line? A healthy diet doesn’t have to be 100% ‘clean’ (a meaningless term). It’s okay to enjoy convenient, processed options, especially when they support your goals, save time, and help you stay consistent. So next time you hear the word processed don’t panic. Nutrition isn’t black and white. It’s about the big picture and that includes balance, flexibility, and a bit of common sense.

Happy Tuesday! 🤗xx

Nutrition and Calorie Tips

‘That’s so unhealthy – it’s full of sugar’…

Dr Nancy P

‘That’s so unhealthy – it’s full of sugar’… 🍫🥛

Let’s kill the sugar myth real quick…

There’s a pervasive myth that sugar is bad – particularly sugar in processed foods. However the view is that ‘natural sugar’ is absolutely fine?

A mars bar contains around 30g sugar and a 600ml glass of milk also contains 30g sugar. However people will demonise the chocolate bar on the basis of its sugar content but will say milk is the ‘healthier’ choice, despite the sugar content? Why? Because the sugar in milk is ‘natural’ so it must be better, right?

Not exactly. Sugar is sugar. Whether it’s added to a chocolate bar or naturally found in milk as lactose, your body processes it the same way. What matters more is the context: how much you’re consuming, how filling it is, and whether it fits into your overall diet.

In this example the Mars bar contains around 225 cals and 30g sugar, whilst the milk contains around 300cals and 30g sugar. That’s the same amount of sugar and more calories in the milk. But most people wouldn’t blink at drinking a big glass of milk with breakfast, while feeling guilty over snacking on Mars bar.

Now obviously the milk has other benefits in terms of more protein and other micronutrients but in the context of the argument around sugar it’s no better than a mars bar. It’s not about “natural vs added” sugar, it’s about your whole diet. If you’re having a load of whole foods and protein in other meals then the Mars bar isn’t an issue if you can fit it within your calories. If however you’re eating 4 of them and your meals are also high in calories and low in micronutrients then it probably isn’t a great idea. The milk might be a better ‘snack’ but it still contains a significant number of calories so that needs to be accounted for.


We need to stop demonizing sugar based on its source and start looking at the bigger picture: calories, satiety, and how everything fits into your goals.

Both milk and Mars bars can have a place in a balanced diet, if you manage portions and priorities.

🤗

Xx

Tuesday Tip

Tuesday Tip: You won’t get ‘bulky’

Dr Nancy P

Tuesday Tip: You won’t get ‘bulky’ 💪🏼

There’s a common fear, especially among women, that lifting weights will lead to getting “too bulky.” But is that really a justified concern?

Very few people naturally build extreme amounts of muscle and building visible muscle mass takes serious consistency, effort, and time. You don’t “accidentally” bulk up. It takes hours and hours in the gym every week. Building muscle does a lot for you (and getting bulky isn’t part of that!)

Here’s what the research says:

• Increased muscle mass improves metabolic health, even if you don’t lose fat. That means better blood sugar regulation, insulin sensitivity, and overall energy.

• Muscle slightly increases resting metabolism, but more importantly, it improves your body’s ability to train harder, recover better, and burn more energy overall.

• Resistance training reshapes your body – more definition, better posture, improved strength- regardless of the number on the scale

• While women may gain less absolute muscle than men due to hormonal and structural differences, they can build just as much relative muscle when training is consistent.

• Muscle doesn’t ‘turn into fat’ if you stop training, you just lose the stimulus and may retain water or gain fat if your diet doesn’t change.

Most people aren’t muscular enough to

‘accidentally’ look too big. In fact, building muscle gives you:

⁃ More shape

⁃ Better definition

⁃ Improved body composition

⁃ More freedom with food (because your body burns more!)

⁃ Long-term health benefits, including better aging and resilience

So if you’re still stuck in the mindset of always trying to get smaller, it’s time to think again. Think about building—not just muscle, but confidence, capability, and freedom. Muscle isn’t just about aesthetics. It’s protective. It’s empowering. And it’s one of the most underrated tools for aging well and living fully. And it definitely won’t result in you looking bulky!

Your future self will thank you.

Happy Tuesday! 🤗xx

Nutrition and Calorie Tips

‘It’s only a little sauce on the side, and a bit of oil for cooking – I don’t need to track that…’

Dr Nancy P

‘It’s only a little sauce on the side, and a bit of oil for cooking – I don’t need to track that…’ 🤔

If you’re hoping to lose fat in a sustainable way you need to be aiming for a deficit of around 200-300 cals a day. Most people are pretty good at tracking the big stuff – the sandwich, the packet of crisps, the porridge for breakfast etc but how often do we overlook the little stuff. That little bit of ketchup on the side, that chilli sauce on your rice, that dash of oil in the pan…. And how often when you’re trying to lose fat do you deny yourself something you really want simply because you’re ‘on a diet’.

A cheeseburger comes in at around 797 cals – this is something you may not feel you can have whilst on your ‘diet’ and yet you probably don’t even think twice about the 1,284 cals you might rack up in sauces and oil (and tbh that’s a conservative estimate on the oil!). In one week that’s your whole deficit gone and you may not even realise it.

I always tell my clients to track everything – right down to the oil they’re cooking with as that can be the difference. So if you’re tracking cals and hoping to lose fat make sure you include these, and if you’re just trying to cut some cals maybe they’re a good place to start being more mindful too?

Oh and if you fancy a cheeseburger – just factor it in to your calories and have it! 🤗

Remember – calories count! 🤗xx