Tag: fitnessmotivation

Nutrition and Calorie Tips

Why it’s generally harder for women to lose weight than men

Dr Nancy P

Why it’s generally harder for women to lose weight than men 👫

I encounter this a lot with my clients, especially couples. A man appears to change very little in their diet and loses 3kg in a week, whilst a woman cuts carbs, cuts booze, workouts tonnes and gets a stomach bug and puts on 2 kg! Now obvs this is just a humorous example but it’s not actually far from the truth. Men really do tend to respond faster than women when it comes to weight loss, so why is this?

Generally, men will burn more calories at rest than women due to them being taller, heavier and naturally more muscular. This means they will need to consume more calories to maintain their weight. It also means they can consume considerably more calories and still be in a calorie deficit.

For example a 6ft man, weighing 95kg needs around 2,600 cals to maintain so anything below that is a deficit. In contrast a 5ft 6inch woman, weighing 67 kg needs approx 1800 cals to maintain and less to lose weight. That’s almost 1000 cals different and makes a huge difference when trying to accommodate your meals, snacks and then social stuff on top.

This is even harder if you’re a couple as you may be likely to eat similar things/portions so if you’re both eating around 1600 cals then the man will be at an even greater deficit so will lose weight much more

rapidly.

Whilst it’s not possible to out exercise diet obviously there is some impact from the amount of calories burnt and men will naturally burn more calories than women due to their height, weight and muscle mass.

Women may see higher fluctuations in weight too (which makes the process harder) as they can be more susceptible to fluid retention in response to stress and other hormones. In addition there are psychological reasons it’s harder for

women. ‘Diet culture’ is so prevalent and affects women from a very young age. Most of my female clients have been on and off diets since they were teenagers to some

degree. These repeated attempts at trying to find dietary success can completely fracture anyone’s mindset around their bodies and food. Whilst men do also face these struggles it’s not usually to the same extent.

What you can do about it?

Women can increase their chances of weight loss success by increasing muscle mass (which increases your bmr so you burn more calories at rest).

And whilst it is indeed harder for women to lose weight that doesn’t mean the law of thermodynamics don’t apply. If you are in a calorie deficit you will lose body fat and you may still be losing fat even if the scale doesn’t necessarily show it. So make sure you’re tracking accurately so you know you’re eating in a calorie deficit. Work on any habits, thoughts and behaviours that may have held you back due to diet culture (e.g. move away from overly restrictive dieting or cutting out food groups).

Overall don’t give up! Use objective measures to keep track of progress beyond the scales and don’t worry if your other half or men in your life seem to be ‘doing better’ – it’s not better – it’s just different!

🤗

Xx

Tuesday Tip

Tuesday Tip: Obsessed with cutting carbs?

Dr Nancy P

Tuesday Tip: Obsessed with cutting carbs? 🥖

The idea of cutting carbs to lose weight is so pervasive and it’s something that many people cling on to. Even clients who I’ve worked with for years still find themselves wanting to cut carbs when trying to speed up progress. Why is this? Aside from the fact that the media often promote it as a weight loss ‘hack’ there are also other reasons we are obsessed with it.

This fascination with cutting carbs may come from the idea of rapid weight loss, which often feels almost magical. The initial shedding of pounds encourages you with the belief that cutting carbs is the key to achieving quick and effective results. This quick “success” reinforces the idea that carbs are inherently bad and detrimental to weight loss.

However, this stems from a misunderstanding of what’s actually happening. The initial weight loss observed when cutting carbs is primarily due to the depletion of glycogen stores in the muscles and liver, along with the loss of fluids. This is not a true representation of fat loss. Glycogen, which stores carbohydrates, holds onto water molecules. As glycogen diminishes, so does the water it’s bound to, leading to a noticeable drop in weight.

In addition, when you then go back to a typical meal containing carbs it replenishes glycogen stores and rehydrates the body, resulting in regained weight. This reinforces the idea that carbs are bad and make you gain weight/fat. The cycle of losing and regaining weight due to fluctuations in glycogen and fluid levels can create a sense of frustration and confusion.

In reality, the key to sustainable and effective weight loss involves a balanced approach to nutrition and physical activity and the creation of a consistent calorie deficit. Overly restricting carbohydrates can lead you to nutrient deficiencies and an unsustainable eating pattern. It also leads to low energy levels, poorer exercise performance, irritability and tiredness. Focusing on a variety of nutrient-rich foods, portion control, and regular exercise can help you achieve long-term, meaningful fat loss results without the rollercoaster effect caused by drastic carb cutting.

Remember knowledge is power and whilst fluctuations on the scale can be demoralising understanding the science behind weight loss, including the role of glycogen and fluid fluctuations, can help you make informed decisions about your dietary choices and avoid falling into the trap of chasing quick fixes that may not yield lasting benefits.

If you want to lose weight and keep it off long term, you have to learn to do it right!

Happy Tuesday 🤗xx

Nutrition and Calorie Tips

Staying on track when you’re busy …

Dr Nancy P

Staying on track when you’re busy … 🙌🏼

If you’re busy with work and family then staying on track can be really tough. It can be even harder over the holidays too. These tips apply to everyone – whether you’ve got children or not but might be particularly helpful during the holidays if your routine is out the window.

# Keep it simple

Make life as simple as possible. Do online food shops, use simple recipes with just a few ingredients, use pre prepared foods/frozen veg/ pre cooked chicken etc, etc. Use an air fryer or slow cooker if you have one.

Double recipes at dinner so you have leftovers at lunch. Have regular, “themed” dinner nights like pasta Monday, fajita Tuesday etc

# Include your family

Include your family in the food & meal planning process in some capacity. Ask what they want to eat for the week, or to pick between “this or that.” Keep a piece of paper on your fridge where they can contribute to meal ideas.Delegate responsibilities to your partner or children , like grocery shopping or food prep. To stay active do things together – walks, cycle rides, playing football in the garden – they’re all workouts.

# Exercise Snacks

It might be hard to find a 30-60 min window to fit in a workout so instead rely on exercise snacks! 5-10 mins here and there is just as good! A few mins skipping, run up and down the stairs, some body weight exercises etc – whatever you can whenever you can.

# Analyse your schedule

Really look at what you’re spending your time on. Check your screen time on your phone – if you’re spending over an hour on social media do you really need to be? Same for watching TV etc. Could you use that time for something else? Meal prep? A small workout? Could you even combine them – have the TV on while you meal prep etc.

# Plan things in

You won’t manage to fit things in if you don’t plan them in. Schedule in your food shop (even if it’s online), food prep, walks, other activity / workouts etc.

# Structure your weekends

The weekends are often difficult because routines are different – even in the holidays. There’s more unpredictability and it’s easier / more temping to “wing things,” especially if the week has been stressful.

So add structure to keep you on track – just a loose schedule – meals/ activities / downtime etc.

# Plan for last minute events

It’s quite likely you’ll get last minute social events or your plans will change so when that happens take 5 mins to plan. It literally takes minutes to look up the menu and check the cals or plan what you might have.

Or if it’s a social gathering / day out plan some snacks – grab some from the cupboard so you’re not starving or relying on higher cal options when out.

# Plan snacks

Planning in snacks ahead of time is a huge help with consistency. Keep a snack drawer at home or the office with things you like and know can fit into your cals, or keep a snack box on the side and fill it up in the morning for the day. Make sure you have snacking fruit and veggies in the fridge too for easy options for everyone.

🤗

Xx

Tuesday Tip

Tuesday Tip: Common Tracking Errors

Dr Nancy P

Tuesday Tip: Common Tracking Errors 😳

Tracking calories is a tool we can use strategically at certain times to accomplish specific goals, whether that’s improved health, sports performance, fat loss, or muscle gain. It can teach us quite a bit about food and nutrition as well, such as learning the energy and macronutrient composition of various foods. Tracking accurately is a skill though and it’s very common for people to unintentionally and unknowingly under-report or under-track their food intake in general. Small mistakes with tracking can really add up over the days and weeks and can mean the difference between you losing fat or maintaining your weight.

Here are some common mistakes:

# Eyeballing portions

Estimating and eyeballing portion sizes can be the difference between being in a calorie deficit or not. Weighing with a food scale in grams or ounces is the most accurate method you can use.

# Grazing and mindless bites

Untracked grazing, bites, snacks, sips, and licks still count towards your calories and can really add up. Often , we’re not even aware we’re doing this, so increasing your mindfulness and awareness can be key.

Plan out your snacks ahead of time and consider portioning things out in advance into serving containers. Or, buy your snacks prepackaged.

# Raw vs Cooked

Food loses and gains water weight when we cook it. For example, rice and pasta “gain” water weight while potatoes, protein sources, and vegetables “lose” water weight when they are cooked. Cooking methods and times affect how much water is gained or lost. The most accurate method is to weigh your food raw – or before you cook it. But what matters the most is that you are consistent with the method you chose and you choose the right calories to log – so check that whether the cals listed are “cooked” or”raw” entries.

# Generic meal entries

Your homemade spaghetti bolognese will have vastly different calories than many of the generic entries available in your tracking app. Track your meals by either entering each ingredient or (a more efficient way) use the recipe function in the app.

# Oils, dressings, condiments etc

Cooking oils, mayonnaise , mustard, ketchup, BBQ sauce, butter, milk in coffee, sauces, preserves and salad dressings are easy to forget. However, they can quickly add up to be a few extra hundred calories.

Don’t forget to track the oil you cook with (or swap to a 1 cal oil spray), condiments, milk, and dressings etc.

# Not checking the accuracy of entries

Certain tracking apps (like MFP) are notorious for having inaccurate or misleading entries. Sometimes the serving size is incorrect, sometimes the actual calories are out so if you can double check the entry against the label then do. Also, make sure your serving sizes are accurate in bought items and in your own pre-loaded meals or recipes (we tend to change servings over time so worth revisiting now and then).

# Forgetting to log

It’s so easy to forget what we’ve consumed – studies all support this and even trained nutritionists don’t recall everything. The best way to prevent this is to track in advance or as you go along. Before something goes in your mouth just open the app and log it. Don’t wait until the end of the day to log things. Aside from forgetting what you’ve had it’s also too late to make any changes once you’ve eaten it.

Happy Tuesday 🤗xx

Nutrition and Calorie Tips

‘I’ve put on weight overnight.. it must be fat ….’

Dr Nancy P

‘I’ve put on weight overnight.. it must be fat ….’ 😱

We’ve all done this – you hop on the scales in the morning and to your horror you’ve put on 1-2 kg seemingly overnight! Like most of us the first reaction is probably to feel demoralised and demotivated, think all your weight loss efforts have been wasted and assume you’ve put however many kg of fat on overnight.

However the scales are not a very accurate measure when it comes to changes in bodyfat levels. Short term, significant, fluctuations in scale weight are normal and natural – especially large ones that seem to happen overnight. These do not mean changes in body composition, so you haven’t suddenly put on X kg of fat. Rather they tend to be related to water levels – intra and extracellular hydration.

Even if you did eat an extra 20000 calories in one day then you STILL couldn’t store that all as fat. Some would be expended in physical activity and metabolic processes, including the cost of digestion itself etc. The extra weight you see on the scales in short term fluctuations is water retention and food volume.

The reasons for it may include – a really big meal the night before, especially one that might be high in fibre, or red meat (which takes longer to digest). It could be due to your workout routine recently which can lead to short term fluid retention in the muscles. General hydration levels and salt levels will also impact it – especially if you had high levels of salt in your diet the day before. Hormones play a massive role – particularly for women and can cause fluctuations of up to 5kg due to water retention. Lack of sleep or high levels of stress will also cause you to retain fluids. Carb heavy meals and alcohol do exactly the same thing too – you retain fluid – short term. Now that is NOT to say you need to avoid any of these things – you should be working out, you should be eating carbs etc but it may help to explain any fluctuations you see.

So if the scale weight is up, then before you let it get you down, just stop and think about all the reasons it is probably fluctuating. Focus on being consistent with your calories over the long term instead, and use things like the way your clothes fit, or longer term trends in weight gauge progress (i.e. if you want to weigh yourself daily then take an average each week and use the trend of that average to gauge if you’re making progress). Remember it’s the average calories consumed over weeks or months that matter – not days!

Enjoy 🤗

Xx