Tag: fatlosstip

Tuesday Tip

Tuesday Tip: Slow metabolism preventing weight loss?

Dr Nancy P

Tuesday Tip: Slow metabolism preventing weight loss? 🍏

I often hear people complaining that their slow metabolism is why they can’t lose weight. Is this really the reason they can’t make progress?

There are variations in metabolic rate e.g. someone with a larger body will have a higher resting metabolic rate. This is the absolute metabolic rate and is related to your age, height, gender, muscle/fat mass etc. In addition two people with the same body composition, age, gender etc may well have some differences in metabolic rate. Aha I hear you cry – so that must be it? That variation must explain why some people find it harder than others to lose weight?

Unfortunately the variation isn’t as much as we think. Once you account for age, gender, fat and muscle mass, height etc you can predict about metabolic rate with about 80-85% accuracy. This leaves around 15-20% of the differences unexplained.

What does that mean in practical terms? Well if you predicted someone’s metabolic rate using their body composition etc at 1800 kcals you would see people ranging from 1600 – 2100 kcals per day. On average it’s a difference of 200-300 kcals above or below the expected rate i.e. you might be burning 200-300 calories fewer per day than expected. Whilst this isn’t ‘nothing’, it’s really not as great as many people think it is. It’s also not enough to justify why you aren’t losing weight if you’re eating 1000 kcals a day etc.

A recent study also found that these variations in metabolic rate were not related to weight gain. Those participants with ‘low’

metabolic rate did not gain more weight than those with a high rate. Why?

Well because resting metabolic rate is only part of the equation. It’s the behaviours you adopt that determine your progress – not your resting metabolic rate. If you have a higher metabolic rate but are sedentary and overeat calorie dense foods you will put on weight. If you have a lower metabolic rate and are conscious of what you’re eating, and active you’ll maintain or lose weight.

Focusing on something you can’t control won’t help – instead focus on what you can control – eating at a calorie deficit and moving more.

Happy Tuesday 🤗xx

Nutrition and Calorie Tips

Brown Bread is healthier…Or is it?

Dr Nancy P

Brown Bread is healthier…Or is it? 🍞

Most people feel like they’re being healthier if they’re having brown bread rather than white. However is it actually that much better?

White grain products have just had the outer layer of the grain removed – in most cases this doesn’t remove that much in terms of nutrition. In terms of calories both products tend to be the similar, although sometimes the white version is actually lower in cals so if you’re tracking your intake then it can be a way to cut some cals. In this example you can see that the brown bread is marginally more calories for a standard 40g slice.

But what about fibre I hear you cry? Well as you can see, the fibre content is actually not that different. The brown bread does have more fibre but only 1.6g more. If you’re already having a balanced diet, which includes fruit, veg and other grains, then you’re better off simply choosing the one you prefer the taste of and not worrying too much about the fibre. If you’re trying to reduce calories then pay attention to the calories in the bread you choose as they do vary!

🤗xx

Tuesday Tip

Tuesday Tip: Doing something is better than doing nothing

Dr Nancy P

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…

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 🤗

Xx

Tuesday Tip

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

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