Tag: newyearnewyou

Nutrition and Calorie Tips

What you need to do after the New Year and Xmas excess?

Dr Nancy P

What you need to do after the New Year and Xmas excess? 🤔

At this time of year, after the Christmas and New Year inevitable excesses it’s natural to want to ‘get back on it’ and you may well think the way to do this is to go into overdrive – exercise excessively, slash your calories down to under 1000 a day, maybe do a ‘detox’/ ‘cleanse’ or throw money at a diet fad, cut carbs or other food groups… You may be beating yourself up and calling yourself a failure for eating so much over the holidays … Or you may just think ‘f*ck it’ and give up completely and continue over eating…

None of this will actually make you feel better or get you where you want to be.
Exercising excessively will only make you tired, prone to injury and likely to eat more. Slashing calories down to unsustainably low levels may work initially but won’t last and you’ll end up rebounding and overeating more – and you’ll be miserable! ‘Detoxes’ or ‘cleanses’ are just an expensive way to cut calories/replace meals – they result in rapid initial weight loss from water loss but aren’t sustainable and definitely don’t ‘remove toxins’ – your liver and kidneys do that for you just fine! Cutting food groups out has a similar effect – yes you’ll reduce your calories but unless you plan on never eating those foods again it’s not sustainable and it’s pretty sad to cut foods you love totally out of your diet for life.

Saying ‘f*ck it’ will be very liberating but if it results in you continuing to overeat then long term it probably won’t feel that good! Whilst you definitely don’t need to lose weight if you aren’t happy with your weight then you’ll certainly want to regain some control right?
Beating yourself up is definitely no good. It’s so hard not to but let’s be honest, you enjoyed a few weeks of good food and drink with family and friends, is that really a bad thing? Does it make you a ‘failure’ or a bad person? No! It makes you human and it’s not something to feel bad or guilty about!

So what should you do?
Go back to your normal exercise routine, eat balanced meals avoid all detoxes/ diet fads and save your money! Oh and remind yourself you’re a brilliant human being!
Xx

Nutrition and Calorie Tips

Happy New Year’s Eve!

Dr Nancy P

Happy New Year’s Eve! 🥂🥳

A short and sweet one today for the New Year. I’m sure a few glasses of Champagne were raised last night and maybe again today. Enjoy! And at only 95 calories a glass it’s a bargain xx

Tuesday Tip

Tuesday Tip: Twixmas

Dr Nancy P

Tuesday Tip: Twixmas 🎄

In the days between Christmas and New Year it can be so easy to just slip in to a pattern of mindlessly eating too much and skipping those workouts. It’s the Christmas and boxing day extended hangover… And it’s nearly New Year where you’ll do it all again so why bother being healthy In-between right?… Wrong!

Well aside from the fact that it will make you feel better and less sluggish,it’s a whole 3 or 4 days where you can limit the amount of damage from the festive period! Plus it will make it so much easier to get back to normal eating again in the New Year. So get back on that wagon even if only for a day or two, eat well but mindfully, do your usual workouts or get some activity in somehow and regain a bit of normality if you can! Your body and mind will thank you!

If you still have a house full of food then freeze the leftovers (they’ll be fine!), hide the chocolate and booze and stock the fridge with lots of green stuff to help the process! All that chocolate and wine will still be there for New Year and beyond and you can indulge then if you want! 😀

Good luck and Happy Twixmas!😁 xx

Tuesday Tip

Tuesday tip: Merry Christmas!

Dr Nancy P

Tuesday tip: Merry Christmas! 🎄

It’s Christmas Eve Eve! So my only tip today – is to enjoy your Christmas! However you are spending the day – have a lie in, spend time with friends, family, (or animals) that you love, maybe take a gentle walk, enjoy yummy food, watch Christmas tv etc.

If you’re working then take some time out when you can to do something that you enjoy. Don’t stress about what you’ve eaten, or how little exercise you’ve done, just enjoy the tastes and yummy food, a day or two won’t kill you! Get back to your normal eating and training pattern afterwards and you’ll be back on track in no time.

Hope you have a lovely Christmas 🎅🏼🎄xx

Tuesday Tip

Tuesday Tip: Lose weight and keep it off

Dr Nancy P

Tuesday Tip: Lose weight and keep it off 🙌🏼

This year, if your goal is to lose weight or reduce body fat for good, prioritize sustainability over speed. Quick-fix diets or extreme workout routines might promise rapid results, but they often lead to burnout and frustration. Instead of going all-out and risking mental and physical exhaustion, focus on making small, manageable changes that promote steady, consistent progress.

Think back to any restrictive approaches you’ve tried before – cutting out entire food groups (usually carbs), drastically slashing calories, or ridiculous workout routines. If those methods worked long-term, you wouldn’t still be searching for answers. Sustainable success isn’t about how quickly you can lose weight; it’s about creating habits that you can maintain for life. This journey isn’t just about reaching your goal; it’s about staying there without constant struggle or setbacks.

Life will inevitably throw challenges your way, whether it’s work stress, family commitments, or unexpected events. When you’re already stretched too thin mentally and emotionally, it becomes harder to stay consistent. That’s why overcommitting or aiming for perfection is counterproductive. Stop punishing yourself for slip-ups. Stop making decisions from a place of self-disgust or frustration, and start approaching your goals with self-compassion.

The answer isn’t to push harder or do more, it’s to stay patient and stick to what works. Focus on the ‘minimum effective dose’ – the smallest, most sustainable changes that still move you closer to your goals. Whether it’s walking for 20 minutes a day, swapping higher calorie drinks for water, or incorporating more vegetables into your meals, these small habits build momentum.

Ultimately, consistency beats intensity every time when it comes to long-term success. Practice patience, celebrate progress, and remember that steady, sustainable changes will always win over short-lived extremes..

Happy Tuesday 🤗xx