fitnesstip – Page 93 – Every Step Fitness

What you think weight loss involves…and what it actually involves… 🥗

There are many misconceptions about what you need to do to lose weight or fat. You’ll hear lots of people saying you need to ‘eat clean’, cut out carbs, do a detox, have a juice cleanse, avoid sugar and bad foods, and stop snacking etc. However it’s really far more straight forward than that.

There are no magic pills, no secret cleanses or detoxes. There’s definitely no need to exclude food groups. There is no such thing as ‘clean’ food – it’s a totally meaningless term – and bears very little relationship to weight/fat loss. No foods are inherently bad – rather it’s the quantity of them that you eat that makes them better or worse than others. Snacking is also not inherently bad or a barrier to weight loss, in fact strategic snacking can help you lose weight.

Ultimately it all comes down to calories. However you choose to achieve it you need a calorie deficit to lose weight/fat. Now it may be that reducing certain foods in your diet help you achieve this e.g. reducing the portion size of pasta, swapping some snacks for lower calorie options, or reducing alcohol intake. But you don’t need to cut them out completely. You also can’t guarantee weight loss via ‘clean’ eating – as often those ‘clean’ foods are high in calories (e.g. avocado, nuts, smoothies etc). That’s not to say they’re ‘bad’ – they obviously have lots of benefits in terms of nutrients but the calories still count.

If you want to achieve life long, sustainable weight loss then no diet fad /pills/ detoxes or exclusion diets will work long term. Instead focus on moderation, calorie awareness and incorporating all the foods you enjoy within a balanced diet!

🤗
xx

Tuesday Tip

Tuesday Tip: 10,000 Steps?

September 21, 2021 Dr Nancy P

Tuesday Tip: 10,000 steps? 🚶🏼‍♀️

We’re all used to being told to walk 10,000 steps a day – but why 10,000?

It turns out the 10,000 number isn’t based on any particular research or evidence, it’s in fact based on marketing for a Japanese pedometer in the 1960s and may not be the holy grail for health it’s built up to be.

10,000 steps equates to roughly 5 miles (depending on gait etc) – when you’re just starting out that’s actually a really long way! You may not have the confidence, fitness or time to get close to 10,000. So having that goal can backfire if you’re constantly not hitting it and feeling bad. Also of course most trackers tend not to include things like swimming, cycling or spinning in the step count or any resistance training so it’s not an accurate measure of activity. On the flip side for some hitting 10,000 is a walk in the park (🤣) due to their job or commute so why have that as the goal?

A better approach, and one I use with my clients, is to track your current steps for a week or so, and look at the patterns. Then set goals based on those. If on work days you’re only hitting 4,000 steps, there’s no point aiming for 10,000 if you can’t hit them, instead aim for 6,000 instead – a moderate increase in activity. And rather than just focusing on steps think about increasing overall activity across the week.

Studies suggest 150 mins of moderate aerobic activity (walking, Swimming, gardening etc) , or 75 mins of intense activity (hiit classes, spin, etc) per week is the minimum requirement for overall health. If you’re trying to lose weight start there and then if you’re hitting it increase the goals.

When it comes to fat loss increases in NEAT (Non-exercise activity thermogenesis) or the energy expended for everything we do that is not sleeping, eating or sports-like exercise, is what matters in terms of increasing your overall calorie burn. So garden, walk, fidget, stand up – be as active as you can! And forget 10,000 and set yourself some realistic step goals.

Happy Tuesday 🤗

Nutrition and Calorie Tips

Sweet potato are a healthier option… right?

September 15, 2021 Dr Nancy P

Sweet potato are a healthier option… right? 🍟

There’s a common misconception that ‘normal’ white potatoes are bad, and unhealthy whilst sweet potatoes are the ‘good’, healthy option.

As a result I often hear clients saying they’ve gone for the ‘healthy’ option of sweet potato fries instead of normal potato fries and the assumption is that they’re lower calorie.

In reality both types of potato have lots of health benefits. White potatoes are high in vitamin C, B6, potassium and fibre, whilst sweet potatoes have all that and high levels of beta-carotene (which converts to vitamin A) but they have lower levels of protein and more sugar than white potatoes. Whilst raw sweet potatoes are lower GI (i.e. less likely to cause a rapid rise in blood glucose) baked sweet potatoes actually have a higher GI than baked white potatoes, so it’s not quite as simple as we may think.

Both types of potato have nutritional benefits and both are great foods to include in your diet, but if you’re watching your calorie intake and choosing sweet potato fries because you believe them to be a lower calorie option then think again. This example is from a high street restaurant (Bills) and demonstrates what a difference there is between the two.

When it comes to calories and fat normal fries are actually the better option … but frankly both are still fried in oil so neither is a particularly low calorie or ‘healthy’ choice per se so just have whichever you prefer! 🤗🍠🥔🍟

Enjoy 🤗

Tuesday Tip

Tuesday Tip: Meal frequency and weight loss

September 14, 2021 Dr Nancy P

Tuesday Tip: Meal frequency and weight loss 🥘🥗

Following on from last week’s tip on fasting, there’s lots of confusion about meal frequency and weight loss: eat more often to lose weight, or eat less often to lose weight? Actually how much you eat matters more than how often you eat. If you want to lose fat the most important thing is to reduce your calorie intake.

The idea is that eating more small meals = faster metabolism = more weight loss? Sadly not – yes digestion increases metabolic rate BUT it depends on the amount of cals, not how often you eat. Eating 1400 cals in one meal or 3 small meals makes no difference. Studies have shown that when total cals are controlled eating more often makes no difference. What it might do though is affect your ability to stick to those calories!

So is skipping meals bad? Scientifically it’s not, it won’t suddenly cause you to enter starvation mode and magically store fat (though it can increase the risk of acid reflux). What it may do is make you hungrier later or cause you to snack more or make bad choices, it could also mean you have less energy so you are less active and burn fewer cals.

Consider eating less often if:

– many small meals doesn’t fit your lifestyle

– you don’t want to think about food all the time

– you have any digestive problems (longer breaks between meals gives your body a chance to digest)

– you enjoy larger portions

Consider eating more often if:

– you struggle not to snack and want to spread your cals over the day

– you’re trying to gain weight and can’t eat enough in one meal

– you have an active job and high cal demands

– you’re an athlete

– you feel “hangry” all the time

There’s no magic number of meals per day for weight loss. Trust yourself – if you like smaller meals more often then go for it, if not stick to 3 meals or whatever. Whichever you choose though stick to it as studies show that meal irregularity can have negative health impacts. So whether it’s 2, 3, or 6 meals a day that’s fine but don’t forget, regardless of how many meals you split it in to, it’s the total calories that matter!

Happy Tuesday 🤗

Nutrition and Calorie Tips

But it’s full of sugar…

September 8, 2021 Dr Nancy P

But it’s full of sugar… 🍦

Have you ever been told you shouldn’t be having (insert snack of choice) because it’s FULL of sugar? As if sugar is something that’s inherently bad?

The reality is there is nothing ‘bad’ about sugar. We need sugar – it’s a great source of easy energy and it also tastes great. Sugar is made up of two components, fructose and glucose. The molecular structure is the same no matter where they come from. Fruit contains fructose, glucose and also some sucrose (a combination of fructose and glucose). Sweets/ ice creams etc will tend to be higher in sucrose.

This is a great example – a Solero ice lolly is a perfect low calorie snack or dessert. In the case of the Solero you’re getting mostly just sugar (and a small amount of fat and protein), with an apple you’re getting the sugar, fibre, vitamins and minerals. The fibre slows digestion making it more filling (and good for your gut heath). This means you’re less likely to want to eat more later, and it’s better for your blood sugar levels. So objectively the apple is a better choice health-wise.

However, foods also provide other things – such as pleasure, convenience etc. So if you’re trying to watch your calories, and you really fancy an ice cream you’re better off just having them. Or if you want to swap a higher calorie dessert that you’d normally have for a Solero then thats a great choice! In terms of the impact on weight/fat loss there will be no difference as long as you stay within your daily calories and are aware they will be a less filling option. And in terms of sugar content the apple is actually higher.

I’m not suggesting the Solero is better for you than an apple, nor am I suggesting you avoid fruit in favour of ice creams lol! I’m just suggesting we recognise that no foods are ‘bad’, and that as part of a balanced, healthy diet you can have both! Sometimes the Solero will be what you need, sometimes the apple!

Enjoy 🤗