Nutrition and Calorie Tips

Practical New Year’s Resolutions…

Practical New Year’s Resolutions… ⭐️

Although I suggested alternative resolutions last week I’m aware that for many their resolutions so involve making a fresh start at health and fitness. Often these resolutions will be things like to “lose weight” or to “get fit” or perhaps “eat healthier’. Now whilst these are all great goals they’re quite hard to achieve without some practical steps. They’re outcomes of changes you need to make rather than actual resolutions per se.

If you are making New Year’s resolutions about your health and fitness, then instead of making generalised statements try to focus instead on small actions you can take every day that will lead to those end goals.

So instead of resolving to lose weight, perhaps instead resolve to identify where the excess calories are in your diet. Are they coming from alcohol? Extra snacks? Take aways? Portion sizes? And then you can take steps to reduce them and therefore reduce your calorie intake (leading to fat and weight loss).

Instead of resolving to “get fit”, instead focus on upping your daily steps. Rather than choosing an arbitrary goal of 10,000 steps, instead commit to increasing your steps. If you’re already hitting 12,000 steps a day then aim for 14,000, if you’re getting 4,000 aim for 6,000 etc. Also consider adding some exercise 1-3 times a week. It doesn’t matter what that exercise is really just pick something you actually enjoy; dancing, running, weight lifting, swimming cycling etc.

Rather than resolving to “Eat healthier” commit to adding a portion of fruit or veg to every meal. Aside from the fact that it will increase your overall nutrition, it will increase fibre levels, and will probably help reduce overall calories as by filling some of your plate with fruit and veg you’re going to eat less of other, more calorie dense foods.

This approach is far better than making massive changes, subscribing to fad diets/detoxes/challenges etc which may well cause you to lose weight quickly but will also see you putting that weight back on once you’re back to eating normally again. Take small sustainable steps and you’ll find you’ll hit your goals and be able to maintain it within your lifestyle too! 🙂


Nutrition and Calorie Tips

What you need to do after the Xmas excess?

What you need to do after the 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 probably likely to eat more in the long run. Slashing calories down to unsustainably low levels may work initially but it won’t last and you’ll end up rebounding and probably overeating even 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 they definitely do not ‘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 food groups again it’s not sustainable and it’s frankly pretty sad to cut foods you love totally out of your diet for life.

Saying ‘f*ck it’ will definitely be very liberating but if it results in you continuing to over eat then long term it probably won’t feel that good! Whilst you definitely do not need to lose weight (no one does unless medically advised) if you aren’t happy with your weight then longer term then you’ll certainly want to regain some control right?
Beating yourself up is definitely no good. It’s so hard not to – we are often our harshest critics – but let’s be honest here – 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 a human being – and it’s not something to feel bad or guilty about!

So what should you do?
Go back to your normal exercise /walking routine, eat balanced meals at a sensible number of calories, Avoid all detoxes/cleanses/ diet fads and save your money! Enjoy all the things you enjoy eating, but in moderation – skip the expensive fads and focus on these fundamentals! Oh and remind yourself you’re a brilliant human being!

Happy New Year!


Tuesday Tip

Tuesday Tip: Alternative Resolutions

Tuesday Tip: Alternative Resolutions 🎉

New Year, New start… it’s a cliche isn’t it?Having said that it IS a good opportunity to refocus and think about what you want to achieve over the next few months. I’ve posted this before but I think it’s worth a repost for 2021. Instead of the usual eat healthy/exercise more, here are my favourite resolutions that are doable and a bit more interesting:

# 1 Switch your phone off

Put your phone away a bit more – whether for meals, after dinner, when out – whatever – you and your friends and family will enjoy more real face time than FaceTime.

#2 Read

Ditch the telly and read a book – an actual book – be it on paper or kindle. It could be a classic or something newer.

#3 Grow something to eat

Seeds cost pennies and you don’t need to be green fingered – get some vegetable or fruit seeds, pop them in a pot on your windowsill and grow something yummy.

#4 Cook a new recipe every week

Just one recipe, one meal a week – it doesn’t need to be complicated or lengthy – dust down your cook books, or get online for inspiration.

#5 Walk

Walk somewhere you would usually drive or take public transport to. Get off a stop early or park further away if you can’t replace the whole journey.

#6 Plant bulbs

Buy some bulbs (they’re cheap, and some newspapers give them away free at this time of year too!), dig them in (pot or garden), wait – and enjoy some spring/early summer colour!

#7 Say hello

A simple hello, a please, thank you, or even a smile at someone, in a shop, cafe, passing on the street – wherever – will brighten your day and theirs.

#8 Try something new every week

Anything new, doesn’t need to be big – a new food, a new activity, a new route to work, anything!

#9 Focus on others

Do something nice for someone every day/week – a simple compliment, helping a friend, or something bigger and potentially life changing like donating blood, sponsoring a child in need or volunteering.

#10 Celebrate you

Who says you need to change, anyway?! Perhaps you’re perfect the way you are: even with flaws. Maybe these are to be celebrated as unique aspects of you, so focus more on the things you like about yourself!

Happy New Year everyone 🎉🌟

Nutrition and Calorie Tips

Happy New Year!

Happy New Year! 🥂🥳

A short and sweet one today for the upcoming New Year. I’m sure a few glasses of Champagne will be raised on Friday night after the year we’ve all had! Enjoy! And at only 95 calories a glass it’s a bargain!

Happy New year 🥳🎉🌟xx

Nutrition and Calorie Tips

What you need to lose fat/ get fit…

What you need to lose fat/ get fit… 🏋🏻‍♀️

At this time of year, and even more so during lockdown, social media is FULL of “guaranteed” ways you can lose weight/fat and/or get fit. You’ll see plenty of self proclaimed fitness/health/well being “coaches” and influencers trying to suggest you really need to do whatever it is they’re selling. For example:

Replacing whole foods with Juice Cleanses / Shakes / Supplements can result in fewer calories and rapid initial water loss and a possible calorie deficit from meal replacement. Supplements provide a laxative effect or promote excessive bowel movements etc which result in water loss.

“Detoxes” (cutting certain things from your diet (like meat or carbs) or taking certain products) allegedly remove toxins from your body and cause fat loss. Fad diets/ diet clubs (5:2, intermittent fasting, slimming world, WW etc) often restrict the window of time you can eat, what you eat, or assign points/labels to certain foods. They usually involve regular weigh ins or rewards of some type.

Diet or fitness based challenges are also very popular, 7 day, 21 day, 30 day etc e.g. 30 day squat challenges etc. They can be great fun, but more often than not they’re just a hook to get you into a ‘private’ group or to sign up for longer term plan later.

All of these things can result in fat loss, but how many of them are sustainable long term, educate you on managing energy intake, fit your lifestyle and build new long term habits? Some are actually damaging: laxative supplements and fasting can cause bowel damage, kidney damage and development of silent acid reflux etc, as well as promoting disordered eating. And almost all require you to spend money.

Obviously if you want to do any of these things then go for it, but you really don’t need to. All you need is a calorie deficit, to move a bit more than you do now (any way you enjoy), to have functioning organs (if you didn’t you’d be hospitalised so don’t fret!) and to eat a balanced diet. That includes all the things you enjoy eating, but in moderation. So skip the expensive fads and focus on these fundamentals! 🙂