Christmas Shopping

Out for hours shopping in busy shops and streets. Means you’ll get hungry and need to eat and that can mean unexpected calories making it hard to stay on track with all the coffee shops and fast food places as pit stop options in most town centres.

Some ideas to help keep your diet on track when out shopping:

1/ Have a big breakfast before you go out then take some snacks with you (nuts, fruit) so you don’t get hungry and need to stop for a Macy’s

2/ Plan ahead and pick somewhere you can get a lower calorie lunch – coffee shops like Starbucks often do things like egg based meal boxes or you could grab a salad from Subway. Add a black coffee or water and you have a filling lunch whilst keeping within your calorie goal

3/ Allocate yourself enough calories from your weekly balance so you can have that Christmas coffee and huge slab of cake knowing your still on track

4/ Shop online so you can eat at leisure at home!

What other strategies do you have to stay on track?

When is a calorie deficit not a calorie deficit?

When is a calorie deficit not a calorie deficit?

You might be surprised at how often people say to PTs, I’m barely eating anything and still not losing weight or I’m in a calorie deficit but nothing is happening.

This is when the idea that it must be your metabolism, carbs, the time you’re eating or the lack of random expensive magic juice in your diet that is stopping the weight loss.

Now I’m reality, on the odd week it might simply be water retention, not having a poo recently, your period or hormones affecting your weight.

But if your weight is consistently not coming down week on week even if you are in a calorie deficit here’s the reason for the scale not going down.

You aren’t actually in a calorie deficit.

– Are you actually tracking and if you are are you including EVERYTHING (sauces, coffees, left overs). You need to honest with yourself here.

– Are you consistently in a deficit. If you are Monday to Friday but waaay over calories on the weekend you probably aren’t actually in a real deficit.

– Maybe you are being honest about what you’re eating but overestimating how much your burning each day.

If this is the case you could try dropping your calories by a small amount each day (250 calories to start) and seeing what happens, you might need to drop a bit further but by bit until you start to see movement.

If you are in a calorie deficit consistently you will overtime drop weight so if you aren’t seeing progress you are not in a calorie deficit. Good news here – now you know that’s the issue you can work to change it.

Day 1

There’s always so much hype about ‘Day 1’.

You start a diet or a gym regime and people praise the ‘Day 1’ posts. Of course Day 1 is tough, starting anything can be daunting and finding the motivation to start is a positive which should be cheered.

Day 1 is also shiny, new and novel enough to actually be easy though. Those first few meals, gym sessions, days of change have a novelty to them that can help you stick to it.

It gets tougher as the days go by. As people perhaps stop asking how it’s going, as you have long days or challenging days and want to revert back to comfortable habits to make yourself feel better, it becomes harder to stick to your new habits and actions.

It’s not just that. In the early days and weeks results will likely come quick and fast. Depending on how much weight you have to lose you might find the pounds drop off quickly at first. If you are just starting lifting or running you might find the PBs come thick and fast for a while.

As the weeks and months go on and you establish your new habits, those results will slow. This is natural, but it’s also challenging for your motivation, as it gets harder to see progress it also becomes harder to stick to things when times get tough.

Day 1 is tough, starting is tough, but I think staying with it and never having another ‘Day 1’ again is far more challenging and yet also the ultimate goal. Fitness will always be a rollercoaster of ups and downs, peaks and being less at your peak, we don’t need to have a ‘day 1’ every time we have a down though, we just need to keep going with a healthy habits.

The top of the Pyramid

My last two posts have focused on the Nutrition Pyramid. Here’s a little one on the rest of the Pyramid.

1) Micro Nutrients

2) Meal Timings

3) Supplements

These are the things you can start to look at once you’ve nailed the basics at the bottom of the pyramid. They can help you tweak your energy levels but looking at any of these in isolation when you haven’t got a hold of energy in v energy out will not bring you great results.

One of the most most common questions asked around these topics is what protein shake should I use?

Put simply, shakes are not a necessity – they may help you top up the protein that you are getting from food and can be simple and quick but if you hate the taste and prefer to get all your protein from food you aren’t missing out on anything! What brand should you use? The one that you like the taste of ideally!

Nutrition Pyramid – Macros

Yesterdays blog talked about the foundation of the nutrition pyramid, the next element of the nutrition pyramid once you’ve mastered the energy balance is macros. In particular if you master one thing here, master your protein intake.

You want to eat protein, carbs and fat every day even on a high protein diet such as Paleo for instance you would not be looking to cut out carbs.

But aiming for a certain macro split can be tedious and mean always thinking about what to eat and trying to balance hings out.

However, a good hack is to know that if you aim to eat enough protein each day and don’t go into a calorie surplus you will generally find that your carb and fat splits take care of themselves. .

With your Protein intake we want to aim for between 1.5 and 2g protein per kg of body weight. So if you weigh 80kg you will want between 120 -160g protein per day.

There’s 4 calories per g of protein so 120-160g would make up between 480 and 640 calories per day (there is 4 calories per g of carbohydrate and 9 calories per g fat).

Ultimately to achieve fat loss you need to be in a calorie deficit – regardless of how you split your macros

And one more thing, should you have protein shakes? Ideally we want to get as much protein as possible from food but shakes are good for topping up your protein especially when you are on the go. Best brand? The one you like the taste of as they do vary.

Finally, a hack to hit your protein intake: Try to eat 50% of your protein goal before lunch.

Do the Basics Well

Successful people do the basics well and consistently

Sometimes it’s easy to look at things and think- they’re too simple there must be more to it than that. The reason I’m not getting the results I want isn’t that I’m eating too little or too much it must be how my body responds to certain foods… and so on.

Now the truth is there are lots of variables to our health and fitness. But, you can take account of all these things and yet if you don’t nail the basics it won’t be effective.

Think of your fitness and nutrition like levels in a game- to get to level two you must master level one. Each level acts as a foundation for the next level. You’ll often hear of things like the nutrition pyramid – that’s the same concept, you need to establish a solid base (in nutrition that’s getting your energy balance right as we discussed yesterday) before looking at macro and micro nutrients, meal timings or supplements will be useful- you basically don’t want to build on a shoddy base!

It’s human nature for us to want to look into the specifics, the idea that little tweaks will be the things that makes everything fall into place for us is tempting. But it’s the little tweaks at the basic level that will first make the difference. Once you’ve cracked those then feel free to move onto looking at the specifics of what and when you eat if you still want to- although you might find that you feel less of a need to.

Toxic Diet Culture?

Today I saw a post referring to calorie counting / losing weight (dieting) as toxic.

Toxic!

In 2022 can we please stop referring to anything we don’t personally like as toxic? Because whilst calorie counting may not be right for everyone that doesn’t mean it’s toxic. same with weight loss.

Now, quick caveat, there are people for whom calorie counting isn’t a good idea, it can indeed for some become obsessive and be damaging. For those people yes calorie counting is not to be encouraged.

But for many calorie counting is the most simple straight forward, cost effective and practical way of creating a calorie deficit – which if you want to lose weight – is what you need to achieve.

So let’s reframe the notion that calorie counting is toxic. Calorie counting is simply a method of tracking energy intake which for some people will work well but whom for some may not be beneficial.

Swimming is a very good way to exercise. Except not for me, because I can’t swim. Does that mean swimming is toxic and a bad way to train, because it doesn’t suit me? Pretty sure everyone reading said no in their head just then.

Very few things in life are in themselves toxic, our relationship with something may well be toxic, that doesn’t mean it is also toxic for everyone else.

Diets get a bad rap, because traditionally they’ve been seen as restrictive and not sustainable. That’s really not the case these days. Most coaches will encourage sensible calorie deficits and won’t suggest you cut out food groups or stop eating your favourite foods.

Diets are just using a bit more energy than you consume each day to create a physical change in your body. Unless you’re doing that to please someone other than you it is not toxic.

Certain things might be a bit triggering to us personally, that doesn’t mean they’re automatically toxic, I think it’s a bit unhelpful to ourselves not to recognise that, as it puts all the responsibility for our reactions onto society, when in reality we can’t control what other people say or do so we have to instead look to control how we chose to react to it.

Calories are fact

There’s been lots of content around calories and calorie tracking in the news and on social media recently (at least there has on my feed).  The announcement that restaurants will have to display the calorie content of dishes in an effort to tackle rising obesity levels in the UK has been met with a variety of reactions.  Notably anti dieters have argued it could have a negative effect on some people, those with or recovering from eating disorders for example.  Others have argued that, much like the super skinny waif super models of the 90s, the emphasis could have a negative impact on young people (mainly female it is generally assumed) perception of themselves.

I struggle with the anti calorie counting movement if I’m honest.  That’s a slightly against the trend thing to say but hear me out.

Of course there are people for whom calorie counting is not beneficial and if your doctor or any medical professional you are seeing advises against it you should follow their advice.  Nor do I advocate obsessively tracking every last morsal of food nor restricting youself in the amount of type of food you eat.  I don’t believe you need to be a certain size or weight to be happy and I think you should eat what you enjoy eating, and be a meat eater, vegtarian or vegan for whatever reasons you so choose.

The fact remains however that being aware of the energy values of what you consume daily is useful.

People who are at a happy healthy weight for them probably consume about what they expend on an average day, either without thinking or conciously.  People who want or need to lose or gain some weight for their health probably do not. Yes there are exceptions, but generally the majority of us are not genetic marvels, the majority of us who wish or need to change of current mass are simply eating either too much or too little.

Again, I’ll say that anyone with any form of disordered eating should seek professional advice and follow that, not what someone on the internet says, but if you are an average Joe, then being aware of the energy balance equation is likely all you need to make any changes you either need or desire.

I was flicking through some recipes the other day, there were purposefully no nutritional values given because the author wanted to promote a non diet culture.  I respect that, it goes with their ethos and fits in with their values (and the recipes look lush), but I couldn’t help thinking, man it would be easier if they were provided so I didn’t need to add each ingredient into MyFitnessPal.  Because for me, knowing what I’m eating is useful, it’s like knowing how much fuel is in your car rather than just driving with blind hope you’ve enough to get to your destination or paying for things without knowing how much cash is in your bank account.

I almost feel like being so against calorie counting is as much of a red flag as obsesively calorie counting.  If the idea of knowing how may calories is in your food on a menu really does trigger something and stop you eating it (as opposed to heping you making an informed decision) then perhaps that is also a sign you need to look at your view of food.  Because eating what the fuck you like because you enjoy food is great, but if the idea of knowing the energy number attributed to that freaks you out there’s still an issue.  The goal is surely to know that sometimes you’re eating higher calorie foods but you’re just aware of your overall energy balance so allowing yourself to mainatin your energy levels, feel good and remain nurourished and healthy.

For every person who has struggled with an eating disorder where calories are a trigger word there are plenty of people that just aren’t really sure how the energy balance works.  All the media coverage around diet clubs like Slimming World attest to this.  Fitness professionals argument against these clubs is that they don’t properly educate people, bringing the notion of calories more to the forefront of people’s conciousness could help change that.  There will be people for whom calorie counting is not beneficial, they can ignore those numbers.

In fact that’s the issue isn’t it.  Almost every policy in the world will not benefit some people, but will benefit others.  We need to know how to ignore things that don’t help us, to learn how to not get affected by things that we may see as opposed to be outraged that something that could benefit someone else but doesn’t benefit us is visible to us, even if it upsets us.

That isn’t saying not tracking calores is wrong or that you should track every day.  It’s saying that for some people who want or need to make a change undertsanding and being aware of their consumption is vital and clouding a realtively simple process of tracking with intuitive eating, mindful eating, anti diet ideas doesn’t help them.  Those concepts all work, they are all valid but if you are eating intuitively and not happy with the direction you are going in you need to retrain your intuition.  When you learn something new you follow rules and methods and don’t follow intuition, eating isn’t much different in this case.  If you are happy and feel your energy levels are great you can crack on with what you are doing.

The crux of the matter is calorie counting isn’t the thing that causes disordered eating.  Deciding you wat to lose some weight because you’d like to or because you’ve been advised I would help isn’t the sign of disordered eating.  Caloires in v. calories out is a simple fact, like gravity.  The issue isn’t that it’s all the stuff we have constructed around it. 

What Day Is It?

The bit between Christmas and New Year. The bit where days merge into one, nobody really knows what day it is, what time the shops shut and the fridge is still full of Christmas food meaning the food coma kind of just rumbles on.

This is the week you might well feel a bit rubbish, fat, unfit and generally feel the urge to commit to a month long detox in January where you consume only lemon and water.

Of course in actual reality your body does a pretty good job of ‘detoxing’ itself and actually just eating and training in moderation will make you feel better pretty quickly and be far more enjoyable.

People tend to like extremes. A diet doesn’t work unless we go from whatever size we are to emaciated stick in three days, a training programme doesn’t work if you can’t go from couch to marathon in three sessions. If it doesn’t have a label on it that says natural, vegan friendly and detox on it it isn’t goo to be effective.

These things don’t last though. When was the last time you made a drastic New Years resolution and actually stuck to it?

You know what does last? Finding a nice little routine that works for you.

I love food. I eat a lot. No point in being restrictive – I just ricochet the other way. I also enjoy moving. Running, lifting, classes – movement makes me feel good. So I move.

I’m writing this on an exercise bike in the gym – some people here are clearly working off their Christmas. Me – I felt stiff after a few days of largely sitting and wanted to move. I didn’t need to guilt myself to coming here – I wanted to, I woke up looking forward to it.

This January find yourself something for your body and mind that will make you feel good. Doesn’t matter if there is something my else that would be more ‘effective’ for fat loss or fitness. You’ll stick to the thing you look forward to doing, the thing that you feel great after doing. You won’t stick to the thing you ‘should’ do.

Then next year when Christmas is over (and we are in tier 784) you’ll be heading off to do that thing that makes you feel good for moving and not thinking about what you can do in January to feel less like baby elephant.

Training and Nutrition: Lockdown Edition

So here in the UK we are now coming up to a week into lockdown and a couple of weeks of concerted social distancing.  This has without a doubt had a dramatic impact on so many aspects of our lives.  I briefly did a blog on working last week but being a fitness related blog I wanted to take a moment to talk about how I’m approaching my fitness during this whole thing.

Obviously everyone will be different and depending what equipment you have at home and what your goals are how you approach your training and diet right now will vary.

For me, like a lot of people I would imagine, I have no equipment at home, very little space indoors and my garden is not really suitable for exercise (it’s all gravel) although there is a car park which I can make use of on the grounds.

So with that in mind I’ve decided to approach my training by forgetting about maintaining strength or fitness, forgetting about trying to improve in any particular way.  Instead I’m focusing on just moving and using moving in a way to feel good, stay mobile and benefit my mental health.

My general plan of action is to do a little yoga flow in the morning, go for a short run at some point to get some fresh air (literally 2- 3 km or some intervals / sprints/ pyramids) at lunch time and then do either some body weight training fro 2-30 minutes or an online class such as Les Mills On Demand in the evening.  This does mean I’m doing much less each day in terms of exercise but I am still keeping myself ticking over and feeling good.

Stretching and mobility work is going to be really important.  I’m sitting a lot more and my new set up of home working is not good for my posture so it’s vital that I stretch more often to avoid discomfort.

My real challenge is going to be my diet.

I normally walk a lot- I do 25,000 steps or so without trying a day.  Last week not only did I train a lot less but i also moved a lot less in general.  My step count was closer to 5,000 steps.

I’m therefore burning fewer calories.  So i know I’m going to need to eat less.  I can’t control not being able to go to the gym.  I can’t replicate my training at home.  I can’t move as much as normal with one opportunity to walk or run each day.  I can control how much I eat.

So I’ve tried to cut my calorie intake by around a fifth.  The first couple of days that was tough but I am moving less so I’m not lacking in energy from it.  This is the strategy I know that will stop me feeling like a potato by the end of lockdown because I’ve done much less than normal and eaten the same or even more .

So in a nutshell that’s my plan – it might evolve, maybe it will change but right now I have a strategy to help me feel like I’m drifting aimlessly or getting wound up because I cannot replicate my normal routine.

What’s your plan of action for the next few weeks?