Tag: getactive

Tuesday Tip

Tuesday Tip: Post-workout Munchies

Dr Nancy P

Tuesday Tip: Post-workout Munchies 🥤🥪

Feeling very hungry after your workout? Regular workouts boost your metabolism and often increase your hunger. Those dreaded post-workout munchies can make you reach for extra snacks and eat more than you want to which could derail your fitness goals.

# 1 Reconsider your burn

Did you really burn as much as you’re about to eat? Studies have shown that we usually underestimate the calories consumed through food and overestimate the number of calories burned by exercise. As I’ve said in previous posts those fitness machines almost always over estimate and even fitness trackers aren’t as accurate as we’re led to believe. So be realistic when it comes to choosing post-workout foods. Go for something with protein, carbs and fat – and if it’s not a main meal then aim for only about 150-200 cals. A glass of milk (dairy or soya) or chocolate milk is an excellent post workout refuel.

# 2 Are you really hungry?

Ask yourself are you really hungry? Unless it’s a definite yes don’t reach for that protein shake or snack (and remember as I said last week – protein shakes aren’t really necessary for most of us anyway!)

Drink a big glass of water first and then decide. Try not to just get in to the habit of eating after workouts for the sake of it.

#3 Eat regular meals

If you’re starving after your workouts then maybe you haven’t eaten enough earlier in the day. Studies have shown regular meals with a good balance of proteins, carbs and fats results in less desire to eat extra snacks post workout and curb that hunger.

# 4 Schedule your workouts

If you always feel hungry after working out, then simply make sure to schedule exercise before one of your main meals.

That way you won’t need to eat any extra snacks, and thus additional calories, between meals.

# 5 Don’t try to earn calories to eat later

Try not to workout simply for the reward of eating later. Again something I’ve talked about before – try not to reward yourself with food. Exercise itself should be the reward so find something you enjoy – cycling, running, classes, dancing etc and then enjoy the endorphins!

Happy Tuesday 🤗

Xx

Tuesday Tip

Tuesday Tip: Are protein shakes necessary?

Dr Nancy P

Tuesday Tip: Are protein shakes necessary? 🥤

Protein shakes – all the rage, essential gym kit eh? But are they really necessary?

Protein is definitely essential, especially for maintaining and building muscle, so i it helps with recovery and is also great at keeping you feeling full. But the reality is most people’s diet includes more than enough protein as it is. Average daily recommended intake is 55g for men and 45g for women’s (with heavy exercisers needing a bit more: 1.2 – 1.7g per kg body weight). It’s not hard to get that in your meals e.g. 1 egg: 6g, 1 chicken breast: 20g, 30g cheddar cheese: 7.5g, 1 serving cooked beef mince: 18g, 1/2 pot cottage cheese: 18g, 1 tin of tuna: 25g, 1 serving Greek yogurt: 18g etc. So it’s pretty easy for most people to eat the required amount, with no shakes or powders required.

Of course, the issue comes when you factor in timing. In an ideal world you want to get some protein in within 30 mins of a strenuous workout. So that could be a reason to grab a shake… but you could save some pennies and instead go for something simple like a glass of milk (dairy milk contains 8g protein, soya milk contains 7g), or one of the best post-workout recovery drinks – chocolate milk (perfect carbs: protein ratio).

Aside from saving money you will also be protecting your health. Recent research shows that too much protein in the diet can increase your risk of osteoporosis amongst other health issues. Plus if you’re already eating a good diet then all you’re doing is taking on extra calories you don’t need – which could stall your weight loss attempts. They’re also not ideal as a meal replacement – unless you combine them with other ingredients. For example as an on the go brekkie option they’re great – when combined in a smoothie with banana, milk, etc to give you a range of nutrients and a good balance of carbs too.

So if you’re eating a balanced diet, and working out at a normal level (i.e. not an Olympic athlete!), then don’t stress about protein shakes as they’re really not necessary at all! Save your pennies!

Happy Tuesday 🤗

Xx

Tuesday Tip

Tuesday Tip: Always hungry?

Dr Nancy P

Tuesday Tip: Always hungry? 🍔

Is hunger sabotaging your weight loss attempts? Here are a few reasons why and ideas to help you manage it

#1 thirst

The hypothalamus regulates both hunger and thirst. When you are dehydrated, it sends the same signals as hunger so make sure you’re drinking lots and when you start to feel hungry drink some water first before eating.

#2 Too much last night

If you ate too much the night before you will wake up hungry again. This is due to the impact on blood sugar and insulin levels, and because your stomach will be stretched and “expecting” a greater food volume making you hungry.

#3 Cutting calories

If you’ve just started reducing your calories by 300 or more cals a day then of course you will feel hungry. It’s a good thing. Try to ensure you fill up with lots of fibre (e.g broccoli) and protein to help you stay fuller for longer or have frequent but smaller meals.

#4 Food porn

If you’re spending hours scrolling through posts of delicious food then it’s no wonder you’re hungry. Recent studies show that the mere sight of food increases ghrelin levels (hunger hormone) making you hungrier.

# Not enough sleep

Sleep deprivation reduces levels of leptin (hunger suppressing hormone) and increases ghrelin – making you eat more. This is why lack of sleep is often associated with weight gain.

#7 Skipping meals

Racing to work skipping brekkie, or working through lunch means by the afternoon you’re so hungry you’re likely to over eat. There is only one solution: eat regularly! Aim for 3 main meals and 1-2 snacks a day to keep your hunger in check.

#8 Bored

Ask yourself if you are hungry for an apple or a handful of nuts – if the answer is no – you’re not hungry. Find a distraction – work out, go for a walk, read a book etc.

#9 Eating too fast

If you’re eating too fast  your stomach can’t keep up and still sends hunger signals, meaning you will eat more. Slow down, chew properly and spent at least 20 mins on your meals.

#10  Eating too little

ok finally – if none of that applies you could be eating too little…but if you’re not losing weight then this option is probably the least likely I’m afraid!

Happy Tuesday 🤗

Xx

Tuesday Tip

Tuesday Tip: Starvation Mode Myth

Dr Nancy P

Tuesday Tip: Starvation Mode Myth 🥗

I am often asked whether consuming too few calories causes your metabolism to slow down so that you stop losing weight, and even gain weight, as the body “hangs on to fat”. People say that to get out of this “starvation mode” you need to eat more. One small problem – starvation mode is a myth!

As long as you have a calorie deficit (eating less than you burn) you will lose weight – regardless. Calories in vs calories out is what matters. A long term calorie deficit does cause adaptive thermogenesis (metabolic rate slow down) BUT it is not significant enough to stop weight loss and can’t cause weight gain! It just slows the rate of weight loss down, but what slows it even more is the fact that you’ve already lost weight so the body isn’t burning as many calories as it did initially. That’s why you need to adjust your calorie intake as you lose weight and why plateaus are common. In one famous large scale study – the Minnesota study – 36 men were put on a 24 week low calorie diet (1560 cals) and also had to complete physical tasks. ALL the men lost approx 25% body weight and ended up at approx 5% body fat. No one stopped losing weight, no one gained weight. You can’t defy the laws of thermodynamics – you need energy to fuel your body, you can’t magic it out of thin air, if you don’t eat enough you will lose

So what’s the moral of the story? If you’re not losing any weight/fat or your shape isn’t changing over a significant period of time, it’s not because your calories are too low, or because you’re in starvation mode. It’s because there is no deficit. Even if you think there is… there isn’t. If there was, you’d be losing weight!

Happy Tuesday🤗

Xx

Tuesday Tip

Tuesday tip: Finding time to workout

Dr Nancy P

Tuesday tip: Finding time to workout 🏃🏼‍♀️

I understand being busy – and I understand how it can feel like you barely have time to eat and sleep let alone workout but we’re rarely actually as busy as we think we are and you can probably find time to workout – you just need to be a bit creative! You won’t regret it.

Here’s some ideas.

# 1 Something is better nothing

5-10 mins while you’re waiting for dinner to cook, or between chores etc is enough – so a few mins skipping, some squats, jump jacks, push ups? Or do a mini circuit as you get out of bed in the morning? Push ups, squats, lunges, sit ups – done!

# 2 Social media time

I bet you spend at least 20 mins on social media a day? And much of that is mindless scrolling. Replace that time with a short workout instead.

# 3 Work it in to your day

Just ramp up your daily activities – walk instead of driving, speed walk instead of ambling, dance while you clean the house, take the stairs instead of the lift, do a few squats while you’re on the phone, march up and down while you brush your teeth..

# 4 Use your break time

Studies have shown you’re most effective when you focus intensely for 25 mins and then take a 5 min break. So in that break take a walk around the halls or a quick one outside if you can. In your lunch break take a slightly longer walk if possible.

# 5 Analyse your time

If you really can’t use any of these tips then make a detailed, honest, log of your time for an average week. Is there anywhere you could be more efficient or something you could cut or do differently to enable you to make some time to get active? This is a great exercise anyway to make your life a happier, healthier and more balanced one.

Happy Tuesday 🤗

Xx