Tag: fitnessmotivation

Tuesday Tip

Tuesday Tip: Tips for Festive Socialising

Dr Nancy P

Tuesday Tip: Tips for Festive Socialising 🥂

This festive season there’s bound to be lots of socialising and If you’re trying to lose fat/weight it can be a challenge to keep things under control. Here are some tips to help reduce those extra cals.

1 Be realistic

Saying “I’m not going to have any alcohol / desserts at all” isn’t realistic, but perhaps “I’m not going to drink at every Christmas party” might be more doable?
Decide which events are worth relaxing a bit for. One event a week is a good target, so choose the special events and then don’t worry about them, just relax and enjoy having whatever you want to have that day/night.

Make a plan

If you’ve decided which events to relax at that means there are some events where you will want to be more careful. So you need a plan. First thing to remember is the reason you’re there is to share time with people in your life. Focus on the people and the activities rather than the food and drinks. Ensuring you’ve had something to eat before going to drinks events, or have dinner plans in place for afterwards. If it’s a dinner then just try to make the best possible choices, fill up with veggies and get some protein in, and drink lots of water. Stick to lighter beers, prosecco, white wines, clear spirits with low cal mixers etc and avoid sugar-laden cocktails.

Plan for problems

Try to think about the possible obstacles in advance. Are buffets your weakness? Are canapes / nibbles your weak point? Have some alternative plans in place; for buffets commit yourself to one plate of satisfying food only. Make a decision before you go not to dip in to the nibbles and ensure you’re not too hungry when you arrive so you’re not starving when they come round. Making an active decision before you even get there will help you to resist them more easily.

You have to be realistic about the situations you’re facing. There’s no point planning on just eating carrot sticks all evening, you will fail, no question. So be smart about your strategy and honest about what you can manage. If you have a friend going with you share your plan with them, they might be keen to help you and give you some moral support – it’s a lot easier to say no to those canapes when you’re both refusing them.

Happy Tuesday 🤗
Xx

Nutrition and Calorie Tips

‘Just some Xmas shopping fuel…’

Dr Nancy P

‘Just some Xmas shopping fuel…’ 🥤

At this time of year all the coffee shops bring out their range of festive coffees and hot chocolates. You’re out Christmas shopping, or meeting up with friends and family, so you just grab a quick festive drink and a snack to enjoy and get you in the festive spirit and help fuel that shopping. You’ll drink it in minutes, and the snack will disappear without really thinking or noticing. But that’s ok, because it’s just a festive hot choc, and it’s Christmas….

These drinks do vary but are all pretty high calorie. This particular example is a Costa Terry’s Hot Chocolate (medium, semi-skimmed milk) and comes in at 353 cals, 40g sugar and 13g fat. The slice of Chocolate & Caramel Nutcracker Cake is around 472 cals (41g sugar and 23g fat). That’s a grand total of 825 cals.

On the other hand that whole chocolate orange comes in at almost the same calories – 822. Now whilst I’m sure you could eat a chocolate orange in one sitting (I certainly could) most people probably wouldn’t . You’d probably spread it over a few hours or possibly days, rather than eating it all in one go and certainly wouldn’t have any extra snacks with it (unlike the hot choc).

Christmas is definitely a time to relax a bit on calories and certainly a time to focus more on sharing memories and happy times with people you care about. But that doesn’t mean you shouldn’t be aware of the calories in some of the treats you are having.

Knowledge is power so being aware of the calorie content of things, and also of our own perceptions of the things we consume is always a good thing.

If you want the festive drink – have it and enjoy it. If you want to eat your way through a chocolate orange in one go then go for it. Just be aware of the calories so you’re making an educated choice!

Merry Christmas 🎄
Xx

Tuesday Tip

Tuesday Tip: Coping with Xmas Stress

Dr Nancy P

Tuesday Tip: Coping with Xmas Stress 🎄

Stress levels can soar at Xmas, with the pressure of expectations, exchange and excess. Here are some tips to help!

#1 Limit spending

Gift buying and entertainment costs can spiral quickly, so make a budget and limit spending by only taking cash on shopping trips or transfer a set amount onto a different debit card to use . Make one financial decision at a time to avoid losing willpower and overspending. Remember your relationships with friends and family are more important than material objects!

#2 Manage expectations

Wanting things to be perfect can lead to more stress. Dinner being late or a less than perfect xmas tree won’t ruin your day – it may even give you fond memories to laugh about in future! Be realistic with children: they don’t need everything on their list! Xmas is about being together, so plan lots of fun family activities to do.

#3 Take time out

Factor in some time out for yourself – a bath, watching a movie, reading or a walk. You will feel better and be less likely to take your stress out on the rest of the family too.

#4 Don’t fall totally off the wagon

Plan, eat well outside events, stay active etc. If you do find yourself overindulging just remember one day of indulgence won’t make you fat, just get back on track the next day and don’t make it a month!

#5 Go for a walk

Studies show physical activity reduces the brain’s response to stress, even more so with other people (by 26%). So try to fit a walk in to your day even if it means walking to work, or school pick up, or just around the block.

#6 Have fun

Laughter is a fab stress reliever. It releases endorphins, boosts circulation, helps muscles relax and reduces physical symptoms of stress. Make sure you have some fun; whether it’s your favourite movie, jokes with relatives, or a fun activity with friends or family.

At the end of the day remember, its just one day, it doesn’t define you or your life. Your friends and family are there all year round and if things don’t go as planned you can always get together in January or Feb instead 🙂

Happy Tuesday 🤗

xx

Nutrition and Calorie Tips

Why You Really Need to Sleep …

Dr Nancy P

Why You Really Need to Sleep … 😴

I’ll be the first to admit my sleep is less than optimal and let’s face it—most of us aren’t getting enough sleep. But lack of sleep is messing with more than just our energy levels. Here’s why sleep needs to be a priority:

#Your Brain Needs Sleep

Not sleeping enough makes it harder to think, focus, and remember things. It can also mess with your decision making and leave you feeling ‘foggy’.

#Serious Health Risks

Lack of sleep is linked to high blood pressure and increased risk of heart attacks. It triggers release of more of the stress hormone cortisolwhich keeps your body in “fight-or-flight” mode.

Your immune system takes a hit, leaving you more likely to get sick.

#Sleep and Weight Gain

Sleeping less than 6.5 hours a night has been shown to increase the risk of obesity. Sleep affects the hormones that control hunger and fullness so with less sleep you’ll feel hungrier, find it harder to feel full and you’re likely to crave more junk food for a quick energy boost.

#Mental Health Takes a Hit

Chronic sleep loss is linked to increased levels of anxiety and depression. It results in low energy and a worse mood overall. It’s also linked to increased alcohol consumption.

# Lower energy, poorer choices

When you don’t sleep enough, you’re not just tired, you’re irritable, less motivated, and less likely to make good choices for your health. You’ll have less energy, meaning you’re also less likely to work out/walk etc so your activity drops too.

Getting 7–9 hours of sleep isn’t just nice—it’s essential. Better sleep means better health, better mood, and better energy to tackle life. And if you’re trying to lose weight it’s one of the things you need to prioritise.

🤗xx

Tuesday Tip

Tuesday Tip: No “Perfect Time

Dr Nancy P

Tuesday Tip: No “Perfect Time ⏰

We are all guilty of just ‘waiting for things to calm down’ before we tackle things and weight loss is no different. But let’s face it: in three months, you’ll be just as busy as you are right now. So why wait for the “perfect time” to start working on your goals? The truth is, there’s no better time than when you’re busiest.

You might be thinking that things will slow down soon, that you’ll have more free time, and that it’ll be easier to tackle your goals. Your schedule may look free now, but in three months, it’ll likely be packed with meetings, appointments, and life events just like it is now. You think the “perfect time” will come, but that’s a myth.

You won’t suddenly fundamentally change your whole lifestyle and be able become a totally different person living a totally different life. You’ll still have the same responsibilities and the same habits. Your 24hrs won’t suddenly change. You’ll most likely be in the same financial situation too.

And no I don’t mean this from a “everyone’s got the same 24 hours” point of view because that’s just the nonsense you hear from time and financially privileged social media ‘gurus’ But that doesn’t change the fact that your challenge isn’t time, it’s priorities. Learning to manage your health and personal goals during your busiest days is crucial because life won’t slow down for you. The longer you delay making time for yourself, the harder it gets. Stress piles up, and your well-being takes a hit. It’s about finding ways to work towards your goals whilst living the life you live.

So don’t for the “perfect time” that never comes. The best time to start is now, when life is busy. Prioritize yourself. You’ll thank yourself in three months.

Happy Tuesday 🤗

xx