fitnesstip – Page 94 – Every Step Fitness

‘It’s only a little sauce on the side – 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’. Or how often do you feel like a failure because you’ve succumbed to the biscuits at coffee time?

A whole packet of custard creams comes in at around 746 cals – I guarantee most people would feel like they’d ‘ruined their diet’ if they polished off a packet. In fact many people might feel even a couple of custard creams are something they should avoid whilst on their ‘diet’ and yet we probably don’t even think twice about the 1,284 cals we 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 custard cream

Or two – just factor it in to your calories and have it! 🤗

Remember – calories count! 🤗xx

Nutrition and Calorie Tips

Brown rice is healthier… or is it?

August 25, 2021 Dr Nancy P

Brown rice is healthier… or is it? 🍚

Most people feel like they’re being healthier if they’re having brown rice 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 rice is actually over 40 cals more per 100g.

But what about fibre I hear you cry? Well as you can see, the fibre content is actually pretty similar between the two – there’s only 1g more per 100g in this particular brown rice. 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 you may decide to go for white to save a few cals there!

🤗xx

Tuesday Tip

Tuesday Tip: Easy Calorie Cuts

August 24, 2021 Dr Nancy P

Tuesday Tip: Easy Calorie Cuts 🥗

If you’re trying to lose weight or fat then the one thing you need is a calorie deficit. Whilst tracking your calories using an app is one way to achieve this there are also ways to help facilitate the deficit (with or without tracking).

#1 One cal oil spray – I’ve written about this before and it’s a no brainer. Swapping oil in cooking for a one cal oil spray saves hundreds of cals without compromising taste (and sprays come in a variety of oils too – olive, avocado, coconut, sunflower)

#2 Swap to diet drinks – a full sugar fizzy drink is around 140 cals per can, a diet one is close to zero. (See my previous posts on why diet drinks are perfectly safe to drink if you’re concerned on that score)

#3 Swap to sweetener –

If you have sugar in your hot drinks then consider a swap to a sweetener instead. (See my post on sweeteners if you’re concerned about using sweeteners )

#4 Make other swaps – swapping full fat yoghurt to low or zero fat, swapping spreads to low versions, ice cream to a lower cal version etc. Within the context of a balanced diet these swaps make an easy and safe calorie saving.

#5 Drink – drink water or zero calorie drinks before and during meals. This helps to hydrate you and keep you feeling fuller.

#6 Limit meals out – whilst it’s perfectly possible to plan ahead and stay within cals for occasional meals out it’s very hard to maintain a deficit if you’re eating out/getting take away a multiple times a week.

#7 Booze – limit the booze or swap for lower cal options eg slimline gin and tonic, low alcohol beer, champagne/ Prosecco etc

#8 Lean meat – choose leaner cuts of meat or swap eg bacon medallions instead of rashers, chicken breast instead of drumsticks, rump instead of ribeye steak etc

#9 up the veggies – load your meals with veg and salad. The extra fibre and volume helps to keep you full and adds additional micronutrients which is always good. It also reduces space on the plate for higher calorie options.

#10 Slow down – eat mindfully and slow down. Chew your food properly and avoid distractions when you eat. This gives time for the signals from the stomach saying you’re full to reach the brain and prevents over eating.

Happy Tuesday 🤗

Tuesday Tip

Tuesday Tip: No bad foods

August 24, 2021 Dr Nancy P

Tuesday Tip: No bad foods 🍕

I hear people referring to things like cake, chocolate, cookies, crisps, pizza, chips etc as ‘bad’ foods. As a result people often feel like they’ve failed if they eat them. It’s really vital to shift your perception of these types of foods if you want to have some balance manage long term maintenance and sustainability.

Of course there are foods which have more fat, sugar, or calories and fewer micronutrients. Whilst those types of food aren’t the healthiest they serve other purposes – including improved mental well being so they should absolutely be included in your diet. It just means you have to manage the portion sizes of these types of foods. Having an entire pizza, garlic bread and a tub of ice cream – perhaps not the best idea, having a few slices of pizza and a small bowl of ice cream as part of a balanced diet – absolutely fine!

This is where being aware of the calories in foods is so important. You can then manage your calorie budget to incorporate the foods you enjoy that are higher calorie. Also try pairing them with more nutrient dense foods when you can. You can’t get ‘fat’ from one pizza, or one tub of ice cream, equally you can’t get ‘thin’ from one salad or one bowl of fruit- we need all of them in our diets. Lose the all of nothing mindset and lose the idea that foods are good or bad – you can continue to have any foods you like and enjoy, just manage the quantity!

Happy Tuesday 🤗

Nutrition and Calorie Tips

Just an ice cream…

August 18, 2021 Dr Nancy P

Just an ice cream.. 🍦

I am a big ice cream lover, and even more so when the sunshine is out! What better than a yummy after dinner treat or snack on a hot day?

If you’re having one every day though (like me!) then those calories do add up and if you’re trying to lose weight then you may find that fitting something like a Magnum into your calories every day is tricky.

You could just have them less often, or you could swap to a lower calorie option. A salted caramel Magnum comes in at 308 calories. An oppo salted caramel ice cream is only 125 cals! So technically you could even have 2 and still be saving some calories! These are actually one of my my favourite ice creams – they taste just as decadent as a Magnum with far fewer cals so it’s a win win! There are obviously lots of other flavours and brands out there too.

So if you do want to enjoy some

Ice cream but save some cals try going for the lower cal option.

🤗xx