Weight

If you started a weight loss journey at the start of January you might have found you’ve dropped a few pounds already.  Often at the start of any kind of change in eating patterns we can see a sudden dip on the scales.  That will start to slow / plateau out naturally after a few weeks though.  However that doesn’t mean you aren’t still getting results.  Our weight naturally fluctuates across the day / week / month so using the scales alone to monitor progress can end up being demotivating. 

Here’s a few other ways to monitor your progress which are far more reliable:

  1. Take pictures- front, back, side and compare across the weeks to see a difference in body shape.
  2. Take measurements of your thighs, upper arm, waist, chest and keep track of inch loss.
  3. Keep a pair of trousers that are maybe a bit tight to one side and try on every few weeks to see how the fit changes.
  4. Keep a journal of your mood, water intake, sleep, steps, lifts, running PBs and see how much better you feel as the weeks progress and your fitness improves, you might find you end up not even bothered about your weight.     

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.

Fat?

Since Lockdown I have gained about 10kg, Actually, that’s a lie, since the end of the first Lockdown I’ve gained about 10kg.

There’s lots of reasons, gym closures, changes to routine, changes to work patterns, personal things going on this year, anxiety medication changes, injuries. All in all it’s created a perfect storm where my once fluctuating but generally sitting in a quite comfortable range for me body is bigger and heavier.

In itself that doesn’t bother me. What bothers me are the changes to me shape (like around my mid section), a few new stretch marks and the fact it’s just so much harder to run when you’re carrying an extra 10kg.

I want to be body positive about this and say it’s all ok. Because if I was happy with it then it really would be. I’m by no means overweight and even though I’m not as fit as I was I’m actually still fit, healthy and strong.

But I’m not happy with where I am and admitting that doesn’t make me a feminist traitor, slave to diet culture, hypocrite or anything else. Because I believe people should be able to strive to be what they want to (within the realms of it being safe and not harmful), so if that means losing weight, then so be it, because telling people to love and accept their bodies when they aren’t happy isn’t any more liberating than feeding people diet culture.

I’m on a commitment to myself now to lose some of the weight- not all of it, I think I’d be happy a bit bigger than I was, but enough that running doesn’t feel like I’m carrying a weight vest. It isn’t all weight based though – I’m not actually bothered by the scales, I want to look in the mirror and think ‘yeah’ again rather than ‘noooo’. I also want to be able to lift what I could lift before and enter a half marathon without training knowing it will be painful but I’ll get round. Really what I’m saying is I want to feel more like me again.

I think when people talk about gaining weight or other changes and how they want to reverse that we so often prescribe the idea of it being a bit shallow to the thought, actually most of the time we’re just trying to get ourselves back after tough times and there’s nothing wrong with that.

Who Hates Change

Have you found your exercise routine and diet has changed from pre lockdown?  Maybe in a positive way, maybe less positive for you.

Gyms are back ope now and most restrictions have been removed allowing things to relax a bit.  But for me personally I’ve found it really hard to bounce back to doing exactly what I did before.

For one I’m physically not in the same condition as I was eighteen months ago, I need to build back up to where I was.  But wth that come a required change in mindset.  Needing to adjust my expectations and work up from where I am to where I want to be, with it accepting that I can’t just do things that I could before.

That change in mindset is tough, it’s frustrating.  I feel like I should be better than I am and with that I am struggling to train as I need to because it doesn’t feel ‘right’ compared to what  did before.

This is bonkers really, as a coach I spend lots of time telling clients to train in accordance to where they are now, to not make themselvs feel bad if there’s things they can’t do right now.  So much easier to say that to others (and believe it) than it is to show the same kidn of understanding towards yourself.

I’m making a real effort now to accept that I need to rebuild the basic blocks both in terms of training and nutrition now and not be hard on myself for having changed physically overt the last year.

Did you gain weight in Lockdown?

Ten reasons you might have put weight on during the Pandemic

  1. Boredom – You eat because, what else is there to do? When you can barely leave the house celebrations, treats, relaxation can all tend to be food based activities. When you’re bored, eating is something you can do, or cooking, and if you’ve cooked it you’ll eat it right? This has led to you eating more than before and more than you expend. That can lead to weight gain.
  2. You became the new Mary Berry – Tied in with number 1, I think I was the only person in the world not to bake banana bread in lockdown ‘the original’. If you managed to find some flour it was likely you baked. As above, the more you bake and then eat the more likely you are to find yourself in a calorie surplus.
  3. Comfort Eating / Stress – We’ve all been more stressed than normal this last year. For some you may eat less when stressed, but if you’re like me you’ll find yourself eating more, it’s a form of comfort eating. Eating lots of (normally) high calorie foods can be a way of trying to make yourself feel better but also a way of making it more likely you’ll be in a calorie surplus.
  4. More booze – Maybe you’re less about the food and more about the booze. Drinking from home is now the only way we can drink and another way to maybe settle the nerves and beat the boredom. But it’s cheaper than pubs and the measures are bigger so the calories can be deceptively high.
  5. Less gym / more Netflix – Gyms are closed meaning for many our normal way of training is not an option. We adapted but you may be missing aspects of your normal routine, be in variety, intensity, volume. This may mean you’re expending fewer calories. Equally, who hasn’t completed Netflix / Amazon Prime / More 4? Jesus I watched the whole series of MAFS in two weeks. With less options to go outside there is just more sitting in the day, again leaving us to burn fewer calories.
  6. Less NEAT – Which leads me to NEAT- the calories you burn when not specifically exercising. These make up the majority of your calories. Before Covid if you went to the gym there will have been the getting ready, packing a bag, walking there and back whereas now you stand up off the sofa and you’re ready to go. Before Covid you travelled to and from work, to the shops, to social occasions, you moved about without thinking about it. You may now be consciously going for a daily walk which is great, but you’re probably still moving less.
  7. WFH – No commute, no popping out for a coffee / lunch, no moving about the office / shop / restaurant. You might also find you snack more. You’re near your fridge- makes grazing so much easier. Working from home equates to moving less and possibly consuming more.
  8. Disrupted sleep patterns – Lack of sleep and weight gain tend to be a common couple. The stress of the last year and the change to our routines has affected many people’s sleep patterns. That may be affecting you’re weight.
  9. ‘The Third Lockdown Trap’ – Is it just me or did you maintain weight in the summer when you could run outside until late and the light evenings meant you wanted to train but come the winter Lockdowns you were tired by the evening and the dark made it feel later than it was and you just lost all motivation? By this time fatigue had also set in and in general I struggled so much more to want to eat well or train. The gym is a saviour in the winter because it provides the environment I need to keep me motivated. I missed that.
  10. Changes in shopping habit – You could no longer get an online shop maybe, going around a shop leads to more temptation to buy high calories foods to add to your normal diet which you may normally avoid with online shopping. The feeling that when you went shopping your should buy everything you could need for the week to avoid unessential trips so buying way too much and eating it anyway. These little changes to our habits could create a calorie surplus unwittingly.

Now I think for almost all of us this is the first Pandemic we’ve ever lived through (and going from the hording of last March most of us probably imagined living through a Pandemic would be slightly more dramatic with looting, soldiers and check points than the daily walks, Banana Bread and home workouts that it was), it’s not a shock therefore if at some point over the three lockdowns, 4 tiers and all the rules in between you’ve found the change in your daily life had led to some weight gain.

Is it a bad thing? No, there are many bigger problems of course. That being said weight change can make you feel less comfortable in your skin, less confident and if there’s one thing we do know about Covid- being fit and healthy helps reduce the chances of getting seriously ill. So you might well want to lose a bit of weight, get back into feeling fit again and that’s ok, we’re all allowed to feel our best at a certain shape / size and want to maintain that.

But there is no shame in having put on a bit of weight, it’s hardly a shock, none of us knew how to react and it’s hard to handle your emotions when faced with uncertainty and the unknown. We do know that guilt over any weight gain won’t help you however. Understanding why you may have gained the weight can help you both feel more empathy for your self (why do we always judged ourselves much more harshly than others) and also work out what we need to make the right changes to start to get back to where you’d like to be.

Boris, please stop talking

Wow – I saw a video today where Boris talks about what he’s been doing to lose weight and what the Government plan to do to help people lose weight.

Now if you follow me on any of my other Social Media you’ll know I’m not a Boris fan, but I think I’m pretty open minded and I’m capable of not being a fan of a person but seeing where they make a positive impact. But really Boris, really?

Last year he admitted after he was hospitalised with Covid that his weight was an underlying condition that affected how he reacted to Covid (I know a lot of people not from the UK read this so bit of background- Boris Johnson is our Prime Minister who caught Covid and was taken into hospital with breathing difficulties). The fitness industry has been vocal throughout the pandemic about our importance to the nation, not just with Covid but the Health Service in general would benefit from people being healthier. Obesity is a problem for this country and so combatting that quite rightly should be an objective for the Government.

But how are they combatting this? We’ve seen word of links with Slimming Clubs and now the PM is telling people he’s gone low carb. Seriously. Seriously.

We are all so aware now about how dangerous fads and extreme diets can be for people. Promoting diets that cut out food groups completely or encourage eating in systematic ways without providing any education as to either why that might help them drop some pounds or the effect it might have on them is incredibly irresponsible.

Reality TV stars get called out all the time on Social Media for promoting fads to their followers, but its seems the Government is allowed to to the same in the name of policy?

I wholeheartedly agree with the overall mission statement behind the initiative, but they have access to advisors, surely someone should have thought to give Boris a script or just tell him to shut up.

We need to learn as a nation the basics of the energy balance, that to not put weight on we need to not consume more than we burn. Teach it in schools, create tools that GPs can use that teach it to adults, promote that on TV shows rather than 800 calorie diets that create a media storm to increase ratings. Be responsible, which I’m pretty sure is what Government is meant to be.

Which Camp Do You Sit In?

Recently my consumption of social media has got me back to thinking about something I touched upon in a podcast back in January.

Possibly because I follow a lot of fitness based accounts and pages I feel like there are lots of different messages out there at the moment. I mean they’ve always been out there but Lockdown and the impact of the fitness industry feels like it has made more noticeable- perhaps I’ve just got more time to notice, perhaps people are putting their messages out there more forcibly.

There are accounts pushing weight loss, accounts pushing detoxes, accounts pushing fitness transformations and the ideas around obesity and it’s connection with Covid (even Boris has said he struggled to fight it because he was fat). At the other end of the spectrum there are accounts promoting body positivity, health over size, intuitive eating. Between these two camps (if you like) some overlap in moderation between the two whilst others are firmly in one camp and critical of the other. Trigger Warning is something I’ve recently started to see on posts more frequently, with the notion that someone posting about food or training or body image in a way that disagrees with the reader in any way may trigger some terrible emotional response.

Is it any wonder people get confused about diet and fitness. When there are so many conflicting and emotive messages on a topic someone is already a little confused about anyway they muddy the water.

Personally I tend to agree with both sides of this coin. I don’t believe you should be made to feel like you need to look a certain way or be a certain size or eat a certain way. Equally however, whether you are overweight or not, if you are not happy with something and want to change it in a healthy way then you shouldn’t be made to feel guilty about that and like you are betraying a body positivity movement. Much like feminism shouldn’t mean women who chose to stay at home over becoming a CEO shouldn’t be made to feel like they are betraying women kind, people who want to work towards a physical goal shouldn’t be made to feel bad.

Again, I’d say many fitness professionals would agree – it’s a balancing act. We don’t go up to people in the street and tell them they must work with us to lose weight. People come to us, they have seen our services advertised and they want the service offered. Equally, whilst many PTs these days specialise in the type of work they do, not all our clients are the same. Some may be looking to lose weight, find motivation, need encouragement to stick to workout schedules. Other clients may be the opposite and need help training sensibly or gaining weight. Advice that works for one person could potentially be damaging for another.

Of course that’s where the internet and posting about fitness gets tricky. Generally a post will have a target audience. If it’s about losing weight for instance, the writer really wants to get across the importance of reducing calories. Could someone with a potential eating disorder latch onto that advice? Maybe, in the same way that people who need to lose weight could latch onto something about intuitive eating which could be very useful to someone who needs to move away from calorie counting because it sounds appealing but in actual fact is unlikely to help them lose the weight. We always tend to manage to seek out the information that fits our agenda lets face it.

But this is the point, not everything written on social media will be for you or relate to you or be relevant to you. If you are recovering from something and know certain things could be triggering, removing those types of accounts from your feed until you are in a position to be able to read without feeling a reaction is surely a better move than the writer not writing the post (assuming here it’s a responsible, factual post). If you don’t agree with calorie counting and you are happy with your diet then don’t do it, if you find it useful, do it. Lose weight if you want to, if you don’t, don’t. I do believe that obesity is an underlying health condition that predisposes you to be more adversely affected by certain illnesses. So does smoking and drinking. Whilst I’d always encourage people to look after their health whether they want to exercise or eat a balanced diet is no more of my business as how much they drink or whether they smoke is, unless that is, they make it my business by coming to me as a client.

I also believe education is important. It is everyone’s choice to decide what to do with their body, but I’d like it to be an educated choice and there are many basic blocks of health and fitness and diet that people often do not understand, and in place have a series of myths and misconceptions about food. When people say you should eat and do what you enjoy that’s right, but what if you you enjoy is the food and lack of movement that is causing you health issues, at that point a message which is inspiring to already active people who maybe put too much pressure on themselves and need to be reminded they are enough could be damaging to someone who really does need to make changes and maybe needs more structure.

I think judgement is negative, from both sides of the coin. We need to remember that our message normally has a desired audience, an avatar, yet anyone can see it. Therefore it could potentially affect someone in a way we didn’t mean it to. I don’t think there is much we can do about that but that’s why I prefer a more measured message- a message which gets your point across without dismissing the other side. There is never one right way with diet or fitness, when people in fitness struggle with that notion it’s not hard to see how confusing that would be for consumers.

Understanding points of view other than your own and seeing their merit even if you disagree it’s automatically a bad thing or something that weakens your own standpoint.

The January Diet

January is when traditionally people go on ‘a diet’.

The word ‘Diet’ conjures up images of restriction, lettuce leaves, starving, no chocolate, cakes or sweets, cutting out carbs, cutting out fat … the list goes on.

What ‘Diet’ actually means is the sum of food consumed by a person – what we actually put in our mouth.

Some diets may be more health focused than others, some may promote weight loss and others weight gain, but we all have a ‘Diet’.

So if you were planning on starting a ‘Diet’ next week– good news- you’re already on one and have been for the last 365 days!

So actually all you need to do, if you did want to lose weight next year, is make some small improvements to that current diet.

If you have booked sessions with a trainer, signed up to a programme or plan (in person or online) then you know you will get the advice you need to do this sensibly.

If you are planning on making the changes yourself then don’t look to quick fix diets or plans that promise you a six pack in six weeks.

Work out how many calories you burn daily, take 20% off this and aim for that number of calories each day.  This will create safe and sustainable calorie deficit which will allow you to reduce body fat steadily.

You can eat whatever you want as long as you stick to that calorie allowance.  Perhaps you will want to make more sensible choices (if that makes you feel better and you find it helps keep you fuller as you reduce your calorie intake a bit) but overall the way to reduce body fat (which I am assuming is the goal here) is to consume a little less than you burn.

Overtime you might want to start fine tuning what you eat, but to start just focusing on hitting a calorie deficit is a great habit which will make a huge difference to how you feel and one small change to your diet at a time will have a longer lasting effect on your health in 2020 than any quick fix fad diet.

By the way. You don’t need to detox out Christmas – your body is pretty well equipped to do any required ‘detoxing’ and you don’t HAVE to go on a diet or lose weight next year (but I’m a PT and I know lots of people will want to so I’d rather put out sensible advice on the subject than just tell you to not feel pressure to lose weight (pretty sure you can make that decision on your own)).

Am I Fat?

Do I think I’m fat? Short answer no. Longer answer, no but it’s complicated.

Have I ever been fat? Yes. Do I weigh more today than I did when I was fat? Also yes. Are my clothes smaller though. Again yes. Are they bigger than they were a couple of years ago? Yes again. Have i put weight on since Lockdown? Hell yes!

I started the year teaching around 14 classes a week and training 3-5 times, maybe with a run or two thrown in. I could basically eat as i wished and not put weight on, if I wanted to lean down I’d need to track and eat more with more thought but could still eat a hell of a lot (in fact I needed to eat a lot to maintain energy). Then gyms closed and I ended up doing a bit of training at home and running more. Yes I was doing a fair bit of cardio, but obviously much less in terms of weights. This had an effect on my body. I went back to teaching in September but had to stop again in November and being in Tier 3 has meant I’m not going to get back to teaching until at least the new year. Even still training I’m doing less, but added to that I’ve found a real lack in motivation since the end of Lockdown 1. Works been busy and all I want to do is eat and not move. Doesn’t help that it’s basically dark all the time at the moment!

Result is I’m a bit more rounded. Not fat but bigger than I was. Heavier too, which makes running harder. Because moving feels harder I feel less inclined to want to do it. I bet plenty of you recognise that vicious cycle right there.

Anyway, as I said I know I’m not fat but I’ve also decided I need to reignite my passion for training so I can start to get back to where I feel comfortable (my fighting weight if you will). I hate restricting my food too much so whilst I do need to think more about my nutrition I know my movement is where I need to make the big changes personally.

Here’s the awkward thing for a PT. We want to help people feel good about their fitness, not encourage negative thoughts about weight or their body, not obsess over calories, develop negative food associations with food groups, over train, train as punishment, the list goes on. We want people to train for strength, for confidence. It would be disingenuous to suggest however, that when we feel unfit, out of shape we don’t feel as good or confident as we could. Part of our job is helping people navigate that fine line between working hard to feel good and taking things too far and it starting to have a negative impact. When the person whose fitness we are looking at in question is our own it can feel either more awkward. Do we tell people we want to work on ourselves or withhold it because we don’t want to suggest that size or weight does or should matter? Do we ignore things that do matter to us and effect our confidence in an effort to show they shouldn’t matter much?

I wrote yesterday about moderation, not taking things to extreme and I think most things in fitness can benefit from this philosophy. Let your training complement rather than take over your life, let it make you feel good about yourself. This can include feeling good with how you look, there’s nothing wrong with that. It’s also entirely possible to know you’re fit and healthy and not fat but still want to work on your own body. Saying you want to drop some weight doesn’t have to mean you think your fat or are being harsh on yourself or one of those people who says they are fat trying to pinch the non existent fat around their belly.

We all know where we are and where we want to be. If there is a gap between the two we are allowed to work to reduce that gap, so if you have things you would like to change you are allowed to – even if you know that what you want to change is someone else goal or ideal.

Calories are King

Nail the basics before you do anything else.

If you are trying to lose weight the fundamental thing you must do is create a calorie deficit. You can do all you want with macros, supplements and meal timings, but if you eat more calories than you burn you will not lose weight.

I’m not saying these other things do not matter, once you have the basics in place these elements of your diet can help you fine tune your results. But at a very basic level, however you decide to achieve it, you must be in a calorie deficit to see weight loss- even if everything else is spot on, if this isn’t in place it won’t happen. In reverse – if you have no idea what a macro is, have never bought a supplement and pay no attention to when you eat you can still lose weight focusing just on calories. It’s the foundation everything else is built on.

Why do we try and focus on the other elements in that case? I think it’s because they are more interesting. The idea of just adjusting when you eat or adding in some pills but other than that keeping your diet the same is appealing, more appealing than accepting you need to eat either less or different things (to eat the same quantity but reduce calories). I also think the existence of books that, in order to create an angle, sell a diet based on a rule revolving around fat / carbs / sugar or whatever confuses people, selling that angle as the reason for results and ignoring the sneaky fact that that spic rule essentially also creates a calorie deficit.

The overall message I want to make here is I’m not saying don’t look at other aspects to your diet, but don’t look a them instead of your calorie intake if you want to lose weight because you’re just making your own life harder than it needs to be.