Tag: tuesdaytip

Tuesday Tip: Beat the bloat 🎈

Bloating is generally characterised by the stomach feeling expanded such as from excess gas, air, food, fluid or other gastrointestinal mechanisms. It’s normal for bloating to increase waist size by 5-8cm.

Some level of bloating is normal – and we often perceive it to be bigger than it is due to a feeling of fullness. However it shouldn’t

be painful and if it is or it’s severe to frequent and you’ve ruled out the factors mentioned below then speak to your GP.

Here are some common non-medical explanations for bloating.

# Eating too quickly / not chewing enough

The first part of the digestion process occurs in the mouth. The less chewing you do, the more ‘work’ other parts of the digestive system needs to do. This can lead to bloating.

# Sugar alcohols / sweeteners

Sugar alcohols like sorbitol, xylitol, erythritol and mannitol can be associated with bloating. This is because they pass through the small intestine undigested and undergo fermentation in the large intestine. This produces extra gases and can lead to symptoms of bloating. Some people are more sensitive than others so if you consume a lot of sugar-free products it’s worth cutting back a little to see if that helps.

# Increasing fibre too quickly

If you have just started eating more vegetables, whole grains, beans or legumes than usual then it can take time for the gut to adjust. Instead slowly increase fibre, alongside a lot an increased water intake.

# High stress levels

The brain and gut are connected via the vagus nerve, known as the gut-brain axis. External stress activates the sympathetic nervous system directing blood flow away from your gut, which can reduce movement of food through the digestive tract and leading to bloating.

# Chewing gum or carbonated drinks

Chewing gum generally results in swallowing air and it also contains sugar alcohols. Carbonated drinks can also increase gases in your stomach, leading to bloating. If you have these often and bloating is a concern of yours, try reducing them to see if it helps.

# Large volume meals

Eating a large amount of food in one sitting means a lot of food volume in the stomach, potentially leading to a feeling of bloating or distention. Try to avoid a pattern of not eating or eating little and then having very large meals and instead aim to even out portion sizes across the day.

# Food allergies

There are food allergies (lactose intolerance, coeliac disease, etc) which can cause bloating but if you believe this to be the case then speak to your GP.

# Hydration

Dehydration leads to constipation, which leads to bloating. And while it may seem counterintuitive to drink more water when you feel bloated it can actually help – especially in warm weather.

Happy Tuesday 🤗xx

Tuesday Tip: Food Intolerance tests 🚫

People often tell me that they have an intolerance to certain foods. Quite often this is based on commonly sold finger prick blood food intolerance tests you can take. Aside from the fact they’re taking your money, it’s actually impacting people’s health. I’m seeing more and more people who are afraid to eat certain foods because of these so called intolerances.

So let’s try to separate the facts from this pseudoscience. First off it’s important to be clear that a food intolerance is not the same as a food allergy. Unlike food intolerances, there are VALID food allergy tests and some allergies can be be life threatening so definitely see your GP if you suspect you may be allergic to any foods. Intolerances tend to be based on a test which looks for specific IgG antibodies to foodstuff in the blood, claiming that a positive result indicates diagnosis of a food intolerance. They typically involve long lists of foods which almost always include wheat and dairy. So what are they actually testing – well the reality is most of us will develop IgG antibodies to food. They are an indicator of repeated exposure to that food, not clinical symptoms. This is because it is actually a marker for food tolerance; an indication that our immune system recognises the food to be harmless and does not respond to it. IgG antibodies to a food may therefore be protective in preventing inappropriate immune responses. So if you have a diet high in wheat for example then you will have high levels of IgG, it doesn’t mean you’re intolerant to it!

There is zero scientific evidence for these tests – both in the literature and in clinical settings. Often people feel ‘better’ after eliminating all those foods simply by chance. There are currently NO valid tests for food intolerance (aside from the breath test for lactose intolerance). The only way to diagnose any intolerance/sensitivity to a foods is by an elimination diet where you systematically remove each food individually and then reintroduce it. Often pinpointing the foods is not straightforward so this should be done under the guidance of a specialist qualified dietician. Not as a result of an online blood test.

So don’t waste your money. If you really fee you have a significant issue with certain foods then it’s a medical issue and you need to see your Gp/a qualified and registered dietician. If not then continue to include a range of foods in your diet.

Happy Tuesday 🤗xx

Tuesday Tip: Obsessed with cutting carbs? 🥖

The idea of cutting carbs to lose weight is so pervasive and it’s something that many people cling on to. Even clients who I’ve worked with for years still find themselves wanting to cut carbs when trying to speed up progress. Why is this? Aside from the fact that the media often promote it as a weight loss ‘hack’ there are also other reasons we are obsessed with it.

This fascination with cutting carbs may come from the idea of rapid weight loss, which often feels almost magical. The initial shedding of pounds encourages you with the belief that cutting carbs is the key to achieving quick and effective results. This quick “success” reinforces the idea that carbs are inherently bad and detrimental to weight loss.

However, this stems from a misunderstanding of what’s actually happening. The initial weight loss observed when cutting carbs is primarily due to the depletion of glycogen stores in the muscles and liver, along with the loss of fluids. This is not a true representation of fat loss. Glycogen, which stores carbohydrates, holds onto water molecules. As glycogen diminishes, so does the water it’s bound to, leading to a noticeable drop in weight.

In addition, when you then go back to a typical meal containing carbs it replenishes glycogen stores and rehydrates the body, resulting in regained weight. This reinforces the idea that carbs are bad and make you gain weight/fat. The cycle of losing and regaining weight due to fluctuations in glycogen and fluid levels can create a sense of frustration and confusion.

In reality, the key to sustainable and effective weight loss involves a balanced approach to nutrition and physical activity and the creation of a consistent calorie deficit. Overly restricting carbohydrates can lead you to nutrient deficiencies and an unsustainable eating pattern. It also leads to low energy levels, poorer exercise performance, irritability and tiredness. Focusing on a variety of nutrient-rich foods, portion control, and regular exercise can help you achieve long-term, meaningful fat loss results without the rollercoaster effect caused by drastic carb cutting.

Remember knowledge is power and whilst fluctuations on the scale can be demoralising understanding the science behind weight loss, including the role of glycogen and fluid fluctuations, can help you make informed decisions about your dietary choices and avoid falling into the trap of chasing quick fixes that may not yield lasting benefits.

If you want to lose weight and keep it off long term, you have to learn to do it right!

Happy Tuesday 🤗xx

Tuesday Tip: Common Tracking Errors 😳

Tracking calories is a tool we can use strategically at certain times to accomplish specific goals, whether that’s improved health, sports performance, fat loss, or muscle gain. It can teach us quite a bit about food and nutrition as well, such as learning the energy and macronutrient composition of various foods. Tracking accurately is a skill though and it’s very common for people to unintentionally and unknowingly under-report or under-track their food intake in general. Small mistakes with tracking can really add up over the days and weeks and can mean the difference between you losing fat or maintaining your weight.

Here are some common mistakes:

# Eyeballing portions

Estimating and eyeballing portion sizes can be the difference between being in a calorie deficit or not. Weighing with a food scale in grams or ounces is the most accurate method you can use.

# Grazing and mindless bites

Untracked grazing, bites, snacks, sips, and licks still count towards your calories and can really add up. Often , we’re not even aware we’re doing this, so increasing your mindfulness and awareness can be key.

Plan out your snacks ahead of time and consider portioning things out in advance into serving containers. Or, buy your snacks prepackaged.

# Raw vs Cooked

Food loses and gains water weight when we cook it. For example, rice and pasta “gain” water weight while potatoes, protein sources, and vegetables “lose” water weight when they are cooked. Cooking methods and times affect how much water is gained or lost. The most accurate method is to weigh your food raw – or before you cook it. But what matters the most is that you are consistent with the method you chose and you choose the right calories to log – so check that whether the cals listed are “cooked” or”raw” entries.

# Generic meal entries

Your homemade spaghetti bolognese will have vastly different calories than many of the generic entries available in your tracking app. Track your meals by either entering each ingredient or (a more efficient way) use the recipe function in the app.

# Oils, dressings, condiments etc

Cooking oils, mayonnaise , mustard, ketchup, BBQ sauce, butter, milk in coffee, sauces, preserves and salad dressings are easy to forget. However, they can quickly add up to be a few extra hundred calories.

Don’t forget to track the oil you cook with (or swap to a 1 cal oil spray), condiments, milk, and dressings etc.

# Not checking the accuracy of entries

Certain tracking apps (like MFP) are notorious for having inaccurate or misleading entries. Sometimes the serving size is incorrect, sometimes the actual calories are out so if you can double check the entry against the label then do. Also, make sure your serving sizes are accurate in bought items and in your own pre-loaded meals or recipes (we tend to change servings over time so worth revisiting now and then).

# Forgetting to log

It’s so easy to forget what we’ve consumed – studies all support this and even trained nutritionists don’t recall everything. The best way to prevent this is to track in advance or as you go along. Before something goes in your mouth just open the app and log it. Don’t wait until the end of the day to log things. Aside from forgetting what you’ve had it’s also too late to make any changes once you’ve eaten it.

Happy Tuesday 🤗xx

Tuesday Tip: Consistency is key 😇

Consistency is key – I say it all the time and I’m sure you find yourself saying it too – ‘I just need to be consistent…and then I’ll start seeing results’. But whilst that is undoubtedly true the issue lies in what we think of as ‘consistency’. Often we struggle with consistency because our expectations and perception of what consistency looks like aren’t realistic. We assume it means being 100% on our nutrition every day, smashing out 1-2 workouts every day hitting 10,000 steps daily, getting to bed early every day, and being 100% on it and motivated every single day.

But who can actually do that every day? I couldn’t! We’re all busy with work, families, social lives and many of us are already running on close to empty as it is. Trying to eat and workout like an Olympic athlete isn’t going to work. You don’t have time and you can’t sustain it . And this is why you feel like you’re failing – your expectations don’t match your capabilities. The better approach is to have a realistic, sustainable plan based on what you can manage.

A good way to do this – every Sunday (or any day that works for you) have a think about:

⁃ How many workouts you can realistically fit in and that you want to fit in that week? Maybe it’s 2 maybe it’s 4 … whatever is fine! Schedule them in.

⁃ Food wise could I keep it simple with the same basic breakfast and lunch for a few days? If so what do I need to get for that?

⁃ What social events/meals out do I need to plan ahead for?

⁃ How many steps did I manage last week? Could I do the same or slightly more this week (500 extra steps for example).

⁃ What small steps could you take this week to help reach your goal e.g. only drinking alcohol 2 nights instead of 4, swapping a heavy calorie snack for a lower calorie one etc

Focus on being consistent at things that you can actually fit into your life and you’ll find you’ll actually succeed.

Happy Tuesday 🤗xx