Tuesday Tip

Tuesday Tip: Too busy?

Tuesday Tip: Too busy?🤯

It’s really easy when you’re busy to feel like the additional stress of trying to eat well or exercise to lose weight is too much. I often hear people say they’re just too busy to even think about it. I get it, I really do, I know how hard it is when you’re busy and feel like you never have a chance to stop and breathe, let alone fit in meal prepping, exercise etc. But it doesn’t have to be like that. Here are some tips I use with my clients to help them reach their fat loss goals, despite being short on time.

First off; ditch the all or nothing mindset. You don’t need to spend hours exercising to see results, in fact you don’t even need to workout every day or for long periods when you do. You also don’t have to spend hours prepping meals and creating a pile of tupperware boxes full of perfectly balanced meals. You do however need to commit a little time if you want to change things. Take an honest look at your schedule and see if you’re wasting time anywhere that you could use for something else. I’m not talking about hours, but perhaps that 20 mins idly scrolling through social media? or 30 mins watching TV? I’m not saying you shouldn’t do those things but if you’re desperate to lose weight then could some of that time be redirected?

Schedule your workouts and walks, you don’t need long, ten mins is enough (try one of my ten min workouts for example). Commit to a specific time and put it in your diary. Multitask and walk while you make a business call if you can or walk instead of driving to the shops etc. And be realistic, workout on days when you’re less busy. Don’t try to cram a workout in on your most manic day. Be generally active; walk, stand, fidget – do whatever you can whenever you can.

Stay in a calorie deficit – consistently. Now that does require some sort of tracking but you can make this easier on yourself by sticking to a small range of ‘go to’ meals and snacks that you know the cals for. Then you only need to work the cals out once. If you have say 6 meals you regularly have then simply rotate them. Use pre-prepared snacks and even the odd ready meal if you need, then it’s easy!

Happy Tuesday 🤗

Xx

Nutrition and Calorie Tips

Bread is bad! 🍞

Bread is bad! 🍞

I’ve lost count of the number of times people tell me they need to stop eating bread, or that they’ve had a bad week with too much bread, or their main weight loss issue is their love of bread…..

There seems to be a common misconception that bread is inherently bad and that having it means you can’t lose weight. Bread in itself (white or brown) is not that high in calories – a typical slice of hovis is 88 cals, and even a small sourdough is only 120 cals or so. Bread in itself is not a problem, what you put on it is the problem. The scraping of butter that you barely notice almost doubles the calories that slice of bread/toast will give you. Butter and 30g jam nearly triples the calories, as does a serving of Nutella (without butter underneath)! If you’re a peanut butter fan then that 40g serving (without any butter underneath) brings that piece of toast up to 349 cals. A snack of a little cheese on toast (no butter) is around 255 cals whilst a brunch of toast, 75g avocado, egg and a little ketchup comes in at 324 cals ….

Technically it is of course possible for bread to derail you if you’re eating a huge amount, like any food, but it’s far more likely to be what you’re putting on the bread that’s doing the damage. Bread isn’t the devil; in fact it’s a great source of carbs, which we all need. It tastes good and it’s also a really convenient food for a snack or lunch (as a sandwich) etc and there’s no need to cut it out of your diet to lose weight, but it may pay to be aware of what you’re putting on it and consider some lower cal toppings if you are trying to watch the calories.

Enjoy bread responsibly 🤣

🤗 xx

Tuesday Tip

Tuesday Tip: Are you in a Calorie deficit?

Tuesday Tip: Are you in a Calorie deficit? 📉

We know that for fat loss to occur you need to be eating at a calorie deficit – i.e. eating fewer calories than you expend. People often say they are “definitely under their cals” (i.e. at a deficit) but they’re not seeing the scales drop. So here are some ways to tell if you are at a deficit that aren’t all scale-based.

Now before I mention any of these indicators it’s important to note that you won’t see results immediately; you need to be at a deficit for several weeks (not days) so the first thing you need to ask yourself is has it been long enough?

Here are some other indicators:

• Your measurements are dropping. If you’re losing cm’s but your weight hasn’t changed, then you’re probably in a deficit.

• Your clothes fit better. You may not notice specific measurements going down but those tops which are usually tight now feel looser. That means you’re probably in a deficit.

• Others are noticing. If you’re suddenly getting compliments or people are noticing you seem to have lost weight then you probably have lost some fat and are in a deficit (even if it isn’t showing on the scales)

• You are seeing more definition in certain areas – arms, collar bones, shoulders etc. That will mean you’re losing some fat and are probably in a deficit.

• Finally – the scales are going down, consistently. Though I would add a caveat that very sudden, large, weight losses are more likely to be fluid changes than fat loss. It’s also normal for your weight to fluctuate up and down so always focus on long term trends.

Fat loss is different for everyone – everyone responds differently and at different speeds. If you’re seeing any of the changes above then you are doing ok! All it takes is consistency and you will see the results you want. Conversely though, if you’re not seeing any changes, then it’s time to double check your food intake because it means you aren’t in the deficit you thought you were.

Remember it’s not all about the scales. If you woke up tomorrow with the body you’ve always wanted would you care what the number on the scales said? No you probably wouldn’t, so focus on the other changes!

Happy Tuesday

🤗

Xx

Tuesday Tip

Tuesday Tip: Mindset matters

Tuesday Tip: Mindset matters 🤯

Mindset is one of the most overlooked parts of any successful exercise or fat loss plan. Unless you have the right mindset then any plan you intend to follow will likely fail. Here are some tips:

# 1 Don’t let one mistake become many.

You’ve fallen off the wagon and ended up eating that large pizza, don’t use that as an excuse to spend the whole weekend over eating. Draw a line under it and get back on track. Focus on the next meal not than the one you’ve just had.

# 2 Focus on consistency not perfection

4 weeks of being pretty consistent with your cals will give you better results than 3 days of ‘perfection’, a day off the wagon and 2 more days feeling guilty and over eating. The odd day over your cals won’t matter if you’re consistent over the long term.

# 3 It’s not a race

You won’t get long lasting results in 7, 14 or even 21 days – it’s weeks, and months. Recognise that and take the short term pressure off yourself.

# 4 Moderation not restriction

if you’re feeling deprived you will eventually eat or drink it anyway, and probably in far greater portions. Accept that you can still eat the foods and drinks you love. Shift your mindset from unnecessary misery and restriction to appreciation that no foods are bad foods. You just may have to compromise; have less of it, or forego something else to stay on track, or accept that the pleasure of that food outweighs that fat loss and go with it.

# 5 Lifetime changes

Sustainable fat loss is about changing things for life. So unless you never want to eat chocolate ever again it’s a good idea to include some chocolate in moderation when you’re trying to lose fat. Find ways to enjoy foods you love in a way that align with your goals long term. Don’t chase results you won’t be able to sustain.

#6 Joy of missing out

You don’t have to say yes to every event/food/drink if it doesn’t align with your goals. Focus on the benefits and you’ll realise you didn’t miss out on much anyway and it was actually a good decision because you didn’t get that hangover, or eat that dessert you didn’t want etc. Just say no thanks. No need to justify, no need to explain.

Happy Tuesday

🤗

Xx

Nutrition and Calorie Tips

Weight loss is rarely linear….

Weight loss is rarely linear…. 📉

Most people measure their fat loss progress by stepping on scales. This can create an all or nothing mentality and can impact not only your happiness but your behaviour. If the scales don’t go down when you’ve been ‘good’ then what’s the point? You may as well throw in the towel and enjoy that cake!

Weight loss is rarely linear. It’s normal for your weight to fluctuate on a day-to-day basis. There will be days where your scale weight goes up, just like there will be days where your weight will drop, and there will also be days (maybe even weeks) where your weight will stay exactly the same. Your weight can fluctuate up to 6kg during the day depending on what you eat and drink, and how you exercise. If you drink 2-3 litres of water a day that’s up to 3kg. Then how much do you pee, sweat and breathe out over the day? It’s impossible to measure. Our bodies are mainly water so changes in hydration cause significant weight fluctuations.

In addition a bowel full of food, a big meal the night before, fibrous or salty meals, and menstrual cycle hormone changes can all influence weight and cause greater daily fluctuations so real change can be hidden. Exercise can affect the scale both ways; if, after a workout, you’ve refuelled properly your muscles will be full of glycogen and water. On the other hand if you’ve sweated loads your weight will drop due to dehydration. Alcohol does the same; it’s a diuretic so will dehydrate you initially, but can cause cravings for salty foods leading to water retention.

For many of us, seeing that weight go up, despite ‘being good’, can make us give up. It’s vital to trust the process and think long term. The graph above is real client data. Look at how the weight fluctuates and look at the overall trend. By trusting the process and not giving up when the scales went up they’ve continued their weight loss over time.

We’re conditioned to focus on weight but instead try to use other measures e.g. items of clothing and how they fit, or cm measurements etc. If you must step on the scales then look at averages over time rather than daily variations and focus on long term trends.

🤗 xx