Tag: motivation

Tuesday Tip

Tuesday Tip: Menopause and fat loss

Dr Nancy P

Tuesday Tip: Menopause and fat loss ❤️

Menopause and peri menopause are unavoidable for all women and bring lots of new challenges when it comes to weight loss and maintenance. There’s a lot of fear and misinformation surround menopause and fat loss, and many women believe it’s impossible to achieve their goals post menopause. It couldn’t be further form the truth – and loads of my clients are proof of this.

So yes menopause/peri menopause causes a number of challenging symptoms and changes in the body. Aside from a whole range of general symptoms, when it comes to fat loss specific issues include:

⁃ lack of sleep (as a result of hormone changes and hot flushes etc )

⁃ Irritability/mood changes

⁃ Change in areas of fat deposition (increased belly fat)

⁃ A reduced bmr/ calorie requirement

⁃ Reduced muscle mass

Now whilst all of these are very real issues that do impact fat loss, none make it impossible and none change the basic premise and approach to losing fat – which is creating a calorie deficit. Lack of sleep will affect appetite, as will emotional changes, these both mean you may find it harder to control your calories and be more likely to overeat /drink. A reduced bmr and age related reduction in muscle mass also impact the number of calories you need. Changes in fat deposition mean more likelihood of fat gain around the mid section.

However none of these change the basic laws of thermodynamics – if you create a calorie deficit you will still lose fat (you just have to make sure you’re targeting the right calorie goal!).

But there are some things that will help enable you to create and stick to this deficit

⁃ prioritising sleep – try meditation apps, fans, cooling sprays etc

⁃ Resistance / weight train – this will help preserve /build muscle mass, protect bone density, increase calorie expenditure

⁃ Enjoy any food you want of course but ensure you’re including high fibre and high protein foods to help keep you full and satiated.

⁃ Be aware of hunger and try to learn whether it’s true hunger or emotional hunger. Real hunger tends to build slowly, and is ‘cured’ with any food. Emotional hunger tends to come on suddenly, drives you to your ‘comfort’ foods and isn’t satisfied.

⁃ Most importantly talk to your gp or a menopause specialist and don’t be afraid to use HRT to help manage symptoms.

Happy Tuesday 🤗

Xx

Nutrition and Calorie Tips

Just a few sweets… vs a disaster!

Dr Nancy P

Just a few sweets… vs a disaster! 🍬

It’s very easy when trying to lose weight and control your calories to fall into the trap of feeling massively guilty about what you may view as ‘falling off the wagon’. Sitting down and demolishing half a packet of biscuits with your afternoon coffee is often something that becomes a ‘disaster’ for the diet and can result in a spiral of guilt. This can then derail you for the rest of the day or week – meaning one small instance of overeating becomes much larger.

In contrast it’s often very easy to not notice the odd nibble here and there. Grabbing a chocolate from the bowl in the office as you walk past, popping another one in your mouth while you wait for coffee, just having a couple of Percy pigs your friend offers you, and grabbing a few of the kids Colin the Caterpillar sweets. It’s likely that if spread over the day you may not even notice you’ve had these, and you may not even remember to factor them into your daily calories.

A bite here, a nibble there, just one sweet here… it’s nothing right? Yet the actual calorie impact is significant – 390 cals in this example. Whereas in contrast half a packet of Oreos would be viewed as a total disaster. One is laden with guilt, the other you barely notice. Neither is a great approach – the important thing is to be aware of the calories in what you’re eating. This means you need to consider all the little extras you might not think of as important, but equally means you need to remove the guilt from some perceived ‘disasters’ – as they’re often not as bad as you actually think!

As always knowledge is power! If you know what you’re eating you can have whatever you want and make it fit your goals!

Enjoy

🤗

Xx

Nutrition and Calorie Tips

On track.. or blown it?…

Dr Nancy P

On track.. or blown it?… 🤯

It’s very easy to get sucked into the idea that certain foods are inherently “good” and others are “bad”. I hear this sort of thing so often… a client may be feeling pleased that they’ve had a “good” snack – of 40g mixed nuts, and are therefore ‘on track’ . On another day they would be beating themselves up because they had a really “bad” day because they had a pack of chicken nuggets. They often feel like they’re blown everything, they’re disappointed and angry with themselves and feeling guilty.

Now I’m not suggesting the nuggets are a “healthy” option, nor am I suggesting it’s got more nutritional benefits than the nuts. They’re both very different nutritionally, and they both taste very different too. But for many people trying to lose fat or weight they might naturally assume that the nuggets are a terrible option and that by having it they’ve ruined their day (diet -wise). Whereas if they chose the nuts they would be feeling guilt-free and virtuous and like they were on track. They may even not track the calories because the nuts are such a ‘good’ option. However in actual fact the ‘good’ snack has slightly more calories and a lot more fat, than the 6 nuggets. The nuggets have slightly fewer calories and vastly more protein, so are likely to keep you satisfied for longer too.

So if you had to grab a box of nuggets (or just fancied one) when you’re out and about, then it’s not THAT bad. I’m certainly not suggesting your whole diet be made up of “junk food”, but it’s important to be aware of the facts to avoid unnecessary guilt. And remember that lots of the foods we perceive as being “good” or “healthy” may in fact be higher calorie and therefore unhelpful for weight loss if you’re consuming them without realising the calories. At the end of the day, as always, it comes down to calories. If you want to lose fat or weight, then you need to be at a calorie deficit. It’s important to still have foods you enjoy as part of an overall balanced diet. So don’t sweat it if you end up with a McDonald’s now and then if you want it, but then have a dinner with a range of whole foods and vegetables etc.

Be curious about what you’re putting in your body, look at the nutritional labels on food and don’t always assume the “health” food is the best choice.

🤗

Xx

Nutrition and Calorie Tips

Protein snack… or just a snack?

Dr Nancy P

Protein snack… or just a snack? 🍞

There are lots of brands out that that are using the marketing power of “protein” to sell their products. The unspoken idea is that protein = better or healthier etc. The reasoning behind this is the fact that increased protein can help with improved satiety (feelings of fullness) so CAN help to prevent overeating. Also those working out may want to focus on protein to help with muscle building. For most people a balanced diet will contain enough protein so you don’t need to go out of your way to take in extra protein unless you’re a bodybuilder or professional athlete. However you may still wish to focus on higher protein foods and snacks to help keep you feeling full.

So you may well see this protein snack and think it’s a good option. However, it isn’t actually particularly high in protein, with only 4.7g. In contrast the slice of bread/toast might be perceived as a ‘bad’ snack because it’s all ‘carbs’… Yet the bread contains more protein (5g ) for fewer calories. In addition the bread is far cheaper!

Neither would actually be classed as high protein. In terms of weight loss both will probably do the same basic job – they are a good snack if you fancy it. So don’t be swayed by the “protein” label – actually check the nutritional info and then choose the snack you want!

Enjoy

🤗

Xx

Tuesday Tip

Tuesday Tip: How to Get a Flat Stomach

Dr Nancy P

Tuesday Tip: How to Get a Flat Stomach 🙌🏼

Everyone wants a flat stomach or visible abs right? Social media is full of pics of 6 packs selling miracle supplements, teas, exercise programs, or ‘waist trainers’ which can supposedly make you lose belly fat. But sadly there’s no quick fix – if you want a flat stomach it’s going to take more than some magic tea or a load of ab exercises.

First off; everyone has abs – the muscles may be tiny or weak but that 6 pack is there. They’re just hidden under a layer of fat for most people.

Fat does NOT turn into muscle; they are two different things. You could have strong abs, but if they are buried under fat no amount of exercise will give you a flat stomach or a 6 pack, because it doesn’t address the fat on top of your muscles.

A flat stomach only appears when you have a low enough bodyfat percentage.

But ab exercises and magic teas are a lot more exciting to market than ‘eat less, move more’ … so it’s not surprising there are so many products out there making these claims.

So if you’re punishing yourself with endless sit ups every day – stop – it’s not going to give you a flat stomach. You can’t target or spot reduce fat from anywhere. That doesn’t mean we shouldn’t work those muscles, it’s important to work the ab muscles to protect your back etc.

So how can you lose belly fat? Everyone loses fat from certain parts of their body in different orders depending on age, weight, sex, genetics etc. You can’t control where it goes from first. Women will tend to hold more fat in their belly, hips and thighs, whilst men tend to store more in the belly and butt. You may not lose it from those areas first; it may go from your arms or legs etc.

All you can do is aim to lose bodyfat generally and once you lose enough of it you will see it go from everywhere eventually! The only way to do this is to consume fewer calories than you currently are. So track your calories, find out how many you’re currently eating and then reduce it! And stick with it for weeks or months (not just 5 days!). If you’re at a calorie deficit you will lose fat and at some point that fat will come off your belly too!

Happy Tuesday 🤗

Xx