Tag: tuesdaytip

Tuesday Tip

Tuesday tip: 3 Easy Diet Tips

Dr Nancy P

Tuesday tip: 3 Easy Diet Tips 🤗

Sometimes it can all seem a bit daunting – starting a new fitness regime, trying to eat healthily etc and at this time of year with the current lockdown and home working/ home schooling etc it can be so overwhelming that you just stop! Lots of studies have shown that adopting small habit changes lead to success with weight loss and healthy eating, so here are 3 easy steps you can take every day, that will soon become healthy habits.

#1 Focus on what you CAN have

We all have that slightly rebellious streak in us – when we’re told we can’t have something we want it more. So a simple mind shift can make all the difference in not only sticking to healthier eating but also being happy about it! Don’t think of all the foods you can’t or shouldn’t have — discover and rejoice in all the new and delicious foods you CAN eat. And remember you can have everything – just in smaller portions!

#2 Put it where you can see it

Studies have shown that just putting ‘healthy’ food out on display makes you more likely to choose them. Keep fruit on your kitchen counter, or at your desk. Arrange your cupboards so low calorie snacks are the first thing you see. If you must have the other stuff in the house then hide it. Invest in a sealable tupperware to store the chocolate or biscuits etc in. In the fridge try to keep healthy lower calorie stuff at eye level – carrots, sugar snap peas, yoghurt, grapes etc. Have tupperwares of cut melon, pineapple, berries, crudités etc in the fridge too if you can. The goal here is to make those foods as easy and accessible as possible.

#3 Get up, Stand up …

Recent research shows that being seated all day is actually a greater health risk than smoking (in terms of increased risk of cardiovascular disease). So… get up! Whenever you can – stand! Choose to stand up when having your morning cuppa, checking email, waiting for appointments, if you can then walk while you take work calls etc. Aim to stand more than you sit if at all possible!

There you go! Easy as 1,2,3!

Happy Tuesday 🤗

Xx

Tuesday Tip

Tuesday tip: celebrate the small successes

Dr Nancy P

Tuesday tip: celebrate the small successes 🏆

We’re past ‘blue’ Monday – supposedly the most depressing day of the year and into Feb now. This is the time when many people give up on their New Year’s exercise and diet resolutions. It’s easy to get despondent if you’re not seeing the scale shift but just because you’re not losing weight it doesn’t mean your weightloss journey isn’t a success. It’s all about creating sustainable, long lasting habits that help you to live a healthier lifestyle, so we need to celebrate those too!

So today’s tip is all about celebrating the small successes! Here are a few examples:

– Often maintaining your weight is a victory itself. It’s just as hard to maintain as it is to lose so if you’ve maintained then give yourself a high five!

– Doing your belt up a notch tighter, choosing a smaller clothes size, finding the clothes you have are a little looser in certain areas… are all massive successes!

– Maybe you’ve just completed your first run! Or your first online workout, or long walk! That’s amazing!

– You’ve managed to fit exercise regularly in to your weekly schedule – that’s awesome!

– Perhaps you’ve avoided the extra snacks, or said no to the dessert you’d usually have, or passed up on that glass of wine with dinner – huge successes! Be proud!

– Maybe you’ve seen improvements in things like blood pressure or cholesterol etc or you’ve been able to reduce your medication as a result of lifestyle changes you’ve made.

– Getting through that workout without having to stop, managing those burpees or push ups , hitting a higher step goal each day, completing full push ups – these are all things to be proud of.

– Choosing healthier options without even thinking about it. Have your choices changed? Sometimes these changes happen without us even realising it.

– maybe you’ve had a stressful day or week but managed not to turn to chocolate , crisps, cake, wine – whatever your favourite comfort food/drink is. That’s a massive achievement!

So here’s to all those successes that the scales don’t measure! Do you have some to celebrate? (we all do!) – share yours below! 🤗💜

Happy Tuesday 🤗

Xx

Tuesday Tip

Tuesday Tip: Loose Skin Post Weight Loss

Dr Nancy P

Tuesday Tip: Loose Skin Post Weight Loss 😱

Losing body fat (and weight) is generally full of positives – lower blood pressure, lower cholesterol, better blood glucose levels etc but there is one side effect many of my clients mention that isn’t so good; loose skin. When someone loses a significant amount of weigh you can end up with loose skin – typically in the stomach, arms, chest or thighs.

Factors that make this more likely include sudden, dramatic weight loss, age (skin loses elasticity as you age), a history of sun exposure, smoking and finally genetics. Sadly there’s no magic supplement you can take to contract the skin but there are some small things you can do to help.

#1 Slow and steady

Aim for gradual, sustainable weight loss if possible. The slower you do it the more likely the skin will contract as you lose weight.

#2 Resistance training

As well as increasing bone density and improving functional strength, regular resistance training will improve lean muscle mass and help make the skin look firmer. It’s not actually changing the skin itself but the extra “pump” can make the skin appear firmer.

#3 Hydrate

Staying hydrated will help improve the skin’s overall appearance, helping it to stay firm. Aim for 2-3 litres of water across the day (more in hot weather or when working out). If you struggle to drink enough try increasing liquid intake with things like soups, and fruit as well.

#4 Collagen

Some studies do show improvements in skin elasticity, blood circulation to the skin and less dryness with increased collagen consumption. Add this to your diet with bone broth, chicken, pork or salmon skin, Egg yolk, gelatin, soybeans and other legumes, spirulina and agar.

#5 Consult your GP

If you have large amounts of excess skin and it’s impacting on your physical or mental health then speak to your GP about surgical options to help. This is obviously a last resort but for some it is the only option to remove large amounts of excess skin so shouldn’t be discounted.

The important thing to remember is that excess skin is not harmful, and the health benefits of losing weight FAR outweigh the risk of some loose skin.

Happy Tuesday 🤗

Xx

Tuesday Tip

Tuesday Tip: Practice random acts of fitness!

Dr Nancy P

Tuesday Tip: Practice random acts of fitness! 🏋🏻

I know how difficult it can be to fit everything you want to in to your days especially in the current lockdown working from home and maybe homeschooling too, and sometimes it’s exercise that suffers. As I’ve said in previous tips and to my clients, it’s not just those “big” workouts that matter though when it comes to losing or maintaining weight and fitness, it’s the rest of your day that matters. So as well as being generally active and try to get outside for a walk, try to practice some random acts of fitness!

Sneak things in to your day whenever you can – lots of day to day tasks actually burn a good few calories – gardening, hoovering, washing the car, carrying the shopping from the car (try to bring as much as you can in one go to increase the intensity), unloading the dishwasher (as fast as you can!) etc for example. Or try adding in some little bits of fitness throughout the day e.g. ten squats before you sit down, marching your feet while you watch tv, or setting challenges for each other while you watch – one push-up for every advert in the break etc… have you got a skipping rope? .. then how about one min of skipping before you make dinner (or virtual skipping if you have no rope!)…. or maybe a game of catch with your children (or fetch with the dog)…. 30 secs of fast feet in the kitchen while waiting for the kettle to boil…. single leg squats while you brush your teeth…..That’s just a few ideas, I’m sure you lot have loads more!

Don’t think that just because you can’t devote 45 mins or an hour to the workout that it doesn’t count.. it does! It’s still really valuable and a great thing to do when you’re busy and can’t fit in your usual workout. You could easily burn an extra 200 – 300 calories a day with these random acts… that’s the deficit you need to lose weight…

Happy Tuesday 🤗

Xx

Tuesday Tip

Tuesday Tip: Don’t Detox

Dr Nancy P

Tuesday Tip: Don’t Detox 🥗

Across social media people are peddling “detoxes” and “cleanses”. We’re told our bodies are full of toxins, and if you follow plan X / buy the pill/tea/shake you’ll get rid of them and feel/look amazing. You don’t need it, your liver and kidneys do a great job of “detoxing” you, and these products can make your health worse. But they sell them because WE want them; why?

#Post holiday detox

Over holidays we eat and drink more, so we crave simple, nutrient dense food – like salads. Physically it feels good, and psychologically it feels good to; drawing a line under all the junk. This sort of “detox” isn’t silly, it’s just a word we use to say “lets get back to eating well”

#Bloated

Over-indulging, or eating certain foods makes you bloated; rich foods, alcohol, beans, fizzy drinks, or foods high in salt, certain starches and sugars. If it’s a chronic issue see a Dr. If you’ve been eating lots of salt you will retain water, making you look and feel bloated, reduce the salt for a few days and you’ll be fine. Overdo the food and drink? You don’t need to do anything just eat normally for a few days.

#Bunged up

If you’ve been eating badly you may be constipated. Most detoxes /cleanses are laxatives, which can permanently damage your intestines. So first of all, increase water and fibre intake, then increase fruits, veg, and whole grains, but do it gradually; a sudden fibre increase can make you feel worse. If that doesn’t help, see a Dr, not a Facebook detox salesman.

#Fatloss detox

No, just no. A pill/shake won’t do that! Sometimes just buying something special is a powerful psychological message that you’re making a change and acts as a kickstart; which is why we fall for it. Sadly it won’t last, and you’re left out of pocket and likely to rebound. The more radical approach to losing weight, the more likely it is to fail. Slow and steady wins the race; make small, sustainable habit changes and you’ll reap the rewards.

It’s normal to want to reset, feel better and make changes, but you don’t need a “detox”. Just try to get some sleep, drink more water, eat veg and get moving. You’ll look and feel far better for it!

Happy Tuesday 🤗xx