If you’re trying to lose weight or even if you’re just trying to eat better then maybe try a few of these things to set yourself up for success. It won’t take long!
Spend 5-10 mins at the weekend planning out your meals and snacks (even if only roughly).
⁃ Make your in dinner double portions whenever you can so you have leftovers for lunch or another dinner.
⁃ plan your snacks. Have a snack box and pop any pre wrapped snacks in there so they’re easy to get/ portion out any other snacks, make sure you have plenty of fruit and veggies to grab too.
⁃ Roast up a tray of vegetables – you can even buy pre cut veg if you’re short on time. Pop it on a tray with a few sprays of 1 cal oil and shove in the oven while you’re cooking dinner so you’re not spending more time. These will last a few days and are great to add to lunches or dinners.
⁃ Invest in a slow cooker and put it on in the morning so you have it ready for dinner when you’re home.
⁃ Batch your breakfasts ahead of time. Prepare multiple containers of overnight oats, or yoghurt/ granola pots, or portion out breakfast smoothie ingredients ahead of time.
⁃ Bulk cook some protein – chicken, fish or veggie options while cooking the veggies so you have it for the rest of the week.
This may sound a lot but in reality you can be cooking the protein and veggies at the same time, whilst prepping the snacks and brekkie – all in under 45 mins max. Once done you’re sorted for the week!
People often tell me that they have an intolerance to certain foods. Quite often this is based on commonly sold finger prick blood food intolerance tests you can take. Aside from the fact they’re taking your money, it’s actually impacting people’s health. I’m seeing more and more people who are afraid to eat certain foods because of these so called intolerances.
So let’s try to separate the facts from this pseudoscience. First off it’s important to be clear that a food intolerance is not the same as a food allergy. Unlike food intolerances, there are VALID food allergy tests and some allergies can be be life threatening so definitely see your GP if you suspect you may be allergic to any foods. Intolerances tend to be based on a test which looks for specific IgG antibodies to foodstuff in the blood, claiming that a positive result indicates diagnosis of a food intolerance. They typically involve long lists of foods which almost always include wheat and dairy. So what are they actually testing – well the reality is most of us will develop IgG antibodies to food. They are an indicator of repeated exposure to that food, not clinical symptoms. This is because it is actually a marker for food tolerance; an indication that our immune system recognises the food to be harmless and does not respond to it. IgG antibodies to a food may therefore be protective in preventing inappropriate immune responses. So if you have a diet high in wheat for example then you will have high levels of IgG, it doesn’t mean you’re intolerant to it!
There is zero scientific evidence for these tests – both in the literature and in clinical settings. Often people feel ‘better’ after eliminating all those foods simply by chance. There are currently NO valid tests for food intolerance (aside from the breath test for lactose intolerance). The only way to diagnose any intolerance/sensitivity to a foods is by an elimination diet where you systematically remove each food individually and then reintroduce it. Often pinpointing the foods is not straightforward so this should be done under the guidance of a specialist qualified dietician. Not as a result of an online blood test.
So don’t waste your money. If you really fee you have a significant issue with certain foods then it’s a medical issue and you need to see your Gp/a qualified and registered dietician. If not then continue to include a range of foods in your diet.
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!
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!
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.
Every Step Fitness 