Tuesday Tip: Surviving lack of sleep 💤 We all suffer from bad night’s sleep from time to time. I’ve talked before about how to ensure you sleep better but here are some tips on how to cope when you just don’t get the sleep you need, without resorting to endless coffees!# 1 Stay hydratedDehydration makes you feel even more tired so start the day with a large glass of water (add a squeeze of lemon for extra freshness). Ensure you keep drinking plenty during the day. # 2 Cold showerTry contrast showers – alternating between hot and cold water stimulates your circulation. Also splash cold water on your face or use a cold damp cloth on your neck to give you a boost.# 3 Use Peppermint oilTry dabbing peppermint essential oil on your clothes, or on a little on a tissue and inhale the scent with a few deep breaths. If it’s in a skin-safe carrier then also rub some on your wrists and neck for an energy boost.# 4 MoveEven if you’re exhausted it’s important to move as much as you can. Walk or cycle to work, go for a walk at lunch, or just try 5 mins of exercises when you get up. Do something outside as the daylight blocks the production of the sleep hormone melatonin, preventing you feeling too drowsy.# 5 Eat rightIt’s tempting to reach for starchy carbs and sugar to get you through the day. Avoid these and instead grab some fresh fruit and protein rich foods (e.g nuts, yoghurt, chicken, fish etc). Avoid heavy meals that use lots of energy for digestion. You can also try chewing peppermint gum; a recent study found it significantly increased alertness.# 6 Power napIf you can take a mini nap at some point in the day it will really help to recharge your battery. Make sure it’s less than 20 mins though or you will end up feeling more tired than before. # 7 Mix it upWhen you’ve not had enough sleep you are likely to be less active and less productive the following day. So try to manage your day by focusing on activities that are “easier”and require less thought. Also try to do something different or mix up your routine to keep you alert. Try these tips the next time you’ve missed out on those zzzzzz’sHappy Tuesday! 🤗xx
Tag: motivation
Tuesday Tip: Satisfying Portions
Tuesday Tip: Satisfying Portions 🍲
Recent studies have shown that portion size is a major issue when it comes to weight gain (or lack of weight/ fat loss). So here are a few tips to curb your appetite but still feel satisfied?
#1 All the veg
Vegetables are not only low in calories, but filled with fibre and so great at filling you up. So try to make sure at least 50% of your plate is filled with veg: broccoli, green beans, asparagus etc are great, as are mushrooms, carrots, cucumber, salad etc. Also try snacking on carrot and cucumber while you’re preparing your meal to fill you up and stop you overeating.
#2 Clean eating can be dirty
Just because a food is touted as “clean” or a “superfood” doesn’t mean you have a free reign to eat as much as you like. Nuts and avocados are prime suspects here – yes they’re great for you, but the’re also full of fats (good fats) and calorie dense. So just be mindful of how much you’re eating of them.
#3 Have a treat
Don’t cut out the treats. Studies have shown that indulging in your favourite treats now and then can aid weight loss… IF you stick to measured portions and keep track of what you’re having. So if you fancy an ice cream – have it, just have a normal portion rather than the whole tub.
#4 Measure your food
Most of us aren’t as good as we think we are at judging weights and measures of food, so get those scales out and see how much you’re really eating. It’s also worth looking at the recommended portion sizes of foods from the manufacturers tosee if you’re eating a lot more than that.
#5 Eat enough
Whilst it’s important to keep portion sizes under control there is no point going for tiny portions and starving yourself. You may eat less at that meal but you’re likely to be so hungry that you overeat later, and will undo any calorie deficit you’ve built up that day (or week!). Eat enough to feel comfortably full, not stuffed and ensure you’re actually hungry before your meals – if you’re not then you’re definitely eating too much.
Happy Tuesday 🤗
Xx
Tuesday Tip: Post-workout Munchies
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: Easy calorie cuts
Tuesday Tip: Easy calorie cuts 🍽
Trying to lose some fat? Cutting just 100 – 200 calories a day can help you drop those pounds. Here are some easy ways to cut a few calories.
# Ditch the soft drinks
Switch to water, calorie free squash or zero calorie soft drinks – cutting just one soft drink a day at roughly 140 cals is over 50,000 cals over the year!
# Go naked
Not you, your burger, sandwich etc. Ditch the bread and do yourself a favour by cutting about 150 cals. Have an open sandwich instead or a salad, or use portobello mushrooms for burger buns etc.
# Drink before you eat
Have a big glass of water before you eat. Studies have shown this results in a 13% reduction in calorie intake.
# Switch to cauliflower rice
There is nothing wrong with rice or any other ‘carbs’ so I’m not suggesting you cut them completely but a switch to cauliflower rice now and then is an easy switch to reduce cals. It’s tasty too and will save you approx 160 cals.
# Go black
Try ditching the milk in your coffee or tea – or at least switch to skimmed milk or a low cal non dairy alternative (e.g oat milk). We forget all the extra calories from those dashes of milk in our coffee and they can soon add up!
# Be careful with condiments
Lots of condiments are calorie heavy – mayonnaise and sugary things like ketchup and bbq sauce can easily add in sneaky extra cals. Mustard on the other hand has almost no cals, so try making the swap or go for vinegar, salt and pepper to spice things up.
# Chew the cud
Taking longer over your food helps the body realise it’s fuller sooner, which tends to reduce over eating and means fewer calories are consumed. Studies have shown that individuals reduced their calorie intake by an average of 88 – 100 calories when eating slower. That may not sound much but over a year that can add up to over 95,000 cals! Try to take at least 20 mins over your meals.
Try these tips and see how you get on!
Happy Tuesday 🤗
Xx
Tuesday Tip: Starvation Mode Myth
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
