Tag: motivation

Nutrition and Calorie Tips

‘Just a quick festive drink…’

Dr Nancy P

‘Just a quick festive drink…’ 🥤

At this time of year all the coffee shops bring out their range of festive coffees and hot chocolates. You’re out Christmas shopping, or meeting up with friends and family, so you just grab a quick festive drink to enjoy and get you in the festive spirit. You’ll drink it in minutes, and possibly have a snack with it, without really thinking or noticing. But that’s ok, because it’s just a festive hot choc, and it’s Christmas….

These drinks do vary but are all pretty high calorie. This particular example is a Cafe Nero hot grande salted caramel hot chocolate – with skimmed milk (not even semi or whole milk) and comes in at over 500 cals and almost 60g sugar.

On the other hand that selection box contains 5 chocolate bars, with less calories and sugar. Now whilst I’m sure you could eat a selection box in one sitting (I certainly could) most people probably wouldn’t . You’d probably spread it over a few hours or possibly days, rather than eating it all in one go and certainly wouldn’t have it with a snack (unlike the hot choc).

Christmas is definitely a time to relax a bit on calories and certainly a time to focus more on sharing memories and happy times with people you care about. But that doesn’t mean you shouldn’t be aware of the calories in some of the treats you are having.

Knowledge is power so being aware of the calorie content of things, and also of our own perceptions of the things we consume is always a good thing.

If you want the festive drink – have it and enjoy it. If you want to eat your way through a selection box in one go then go for it. Just be aware of the calories so you’re making an educated choice!

Merry Christmas 🎄

Xx

Nutrition and Calorie Tips

‘I’m going out for a curry, so I may as well just forget the diet’….

Dr Nancy P

‘I’m going out for a curry, so I may as well just forget the diet’….🥘

You’re trying to lose weight/fat, you’ve been ‘good’ (ie within your calories) all week, but you’ve got that curry with your friends on Friday night. Well there’s nothing you can do to control that right? It’s going to be a write off, so you may as well just switch off and go full out – I mean the diet is ruined anyway right? So what’s a few more beers and that extra naan?

It doesn’t have to be! You don’t need to avoid social situations, and you don’t need to just totally switch off and go mad either. If weight loss is going to be sustainable for the long term then you need to find ways to manage social events and inevitable take aways and meals out without throwing the towel in every time.

As you can see from above the difference between the two curry options are massive. For most people that 1,301 dinner is still going to take them over their calories for the day BUT it’s a lot more manageable within the context of the week overall. You can easily offset some of those cals with a lighter breakfast and lunch that day, and reducing calories by 100-150 a day for a few days either side (that’s just cutting a snack or a coffee or two out!). Switching from a creamy based curry to a dry, tandoori option, going for plain rice, having one poppadom instead of 4, and switching to a lighter beer means you can still have a really nice meal. You can still drink with your friends if you want to, and you can still have a fab night out without blowing weeks of effort in one fell swoop. And of course you’re probably less likely to want to eat rubbish the next day if you’ve had a few less beers…

Sustainable, long term weight management is about working out ways to compromise and manage social events without them always been all or nothing! So you can still have fun, still eat out, still have delicious food, but still stay on track!

Enjoy 🤗

Xx

Tuesday Tip

Tuesday Tip: No Excuse

Dr Nancy P

Tuesday Tip: No Excuse 🚫

At this time of year it’s easy to find excuses to ditch healthy eating or fitness plans . But most excuses don’t really cut it and here’s why:

# 1 Too Busy

We’re all busy with work, family etc, but that’s no excuse to eat badly. A lower cal dinner takes the same time as ordering a takeaway. Make life easier by buying bulk frozen veg, healthy ready meals or soup.

# 2 Bad day

After a stressful day it may seem like a takeaway/glass of wine etc will make it better. But it will only make you feel guilty, bloated and more stressed. If you’re an emotional eater find a non-food way to deal with your feelings e.g. exercising,  calling a friend, or watching a movie. 

# 3 I deserve it  

It’s tempting to reward yourself for your workout / work performance / weight loss with a “treat”. You do deserve a treat, but don’t celebrate with calories, have a non-food treat instead e.g. massage

# 4 Genetics

Why bother starting a diet when it’s in your genes to have a big bum or muffin top? While genes do determine where and how easily fat is stored, you’re not powerless to shift those pounds! Research suggests that regular exercise outweighs the effects of “fat genes”. 

# 5 Diets don’t work for me 

If diets leave you lacking energy, or you’ve never achieved results, it’s probably the approach that’s the problem. Fad diets, or cutting food groups etc aren’t sustainable. Instead, adopt a sensible, balanced approach focussing on a calorie deficit. 

# 6 Slow metabolism

Some people do have a slower than expected metabolism but the variation is small. You might need slightly fewer calories to lose fat but it doesn’t mean you can’t do it. Plus regular exercise to build muscle will increase your metabolic rate. 

# 7 I’ll start after X, Y.. Z

Rather than putting off your diet until tomorrow or after a big event start right now; at the next meal. Remember, a little blip isn’t the end of the world, put it behind you and carry on.  

# 8 I love food

You don’t need to make yourself miserable and eat things you hate to lose weight. You can have everything you’re having right now; just less of it! 

If you need any help or advice just ask me! Happy Tuesday 🤗

Xxx

Fitness and Exercise, Mindset and Motivation

Winter Motivation

Dr Nancy P

Are you lacking in motivation now it’s getting colder and darker? Check out my article over at Sundried for my top tips to stay motivated this winter 🥶🤗 xx

(And why not treat yourself to some nice new winter kit to help with that motivation – 50 % off everything on their site with the code ‘NANCY’ – take a look at their fab range of ethical active wear from recycled plastic and coffee grounds etc) 🌍 🏃🏼‍♀️

Click below for the article:

https://www.sundried.com/blogs/training/get-fitter-feel-better

Tuesday Tip

Tuesday Tip: Walk the Walk

Dr Nancy P

Tuesday Tip: Walk the Walk🚶🏼‍♀️🚶🏻‍♂️

Many of my clients know I’m a big fan of walking and getting those steps up – and this is why! Whether you’re new to working out or just looking for something a little less intense then what’s wrong with a good walk? Absolutely nothing!

Walking is an excellent form of exercise that lets you build fitness and can help you lose weight (as long as you are creating a calorie deficit – just like any other exercise). But beyond that walking is so beneficial that it’s worth doing even if you are already a regular exerciser.

Walking is free which means anyone can do it, and you can do it anywhere. It’s also easy on the joints, requires no equipment or special skills or technique so it’s safe and easy. It’s been shown to boost bone strength, improve the immune system and give better sleep quality. A brisk walk is a great way to get the recommended daily amount of exercise in.

It’s a fab way to increase general activity – even if you regularly exercise there’s a good chance that if the rest of your day is spent sat down at a desk that you won’t be getting enough activity in to your day. A recent study showed that even a regular 90 min daily gym workout wasn’t enough to combat the ill effects of sitting at your office desk all day. And many studies have shown that ‘naturally skinny’ people will tend to have higher general daily activity levels than others, irrespective of whether or not they workout. So consider adding some walks in to your day – walk up the stairs, walk to speak to a colleague rather than calling, walk at lunch, walk to work if you can etc.

Walking is a fab way to improve your health and fitness without having to spend more time at the gym working out. It’s a great activity to do with family or friends too; and if you’re the competitive type then get yourself an activity tracker and measure your steps – most now set goals for you and you can even compete with friends (and strangers) to see who can clock up the most steps!

So what are you waiting for? Go for a walk!

Happy Tuesday 🤗

xx