Tag Archives: diets

How to deal with stress so it doesn’t halt your progress

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Stress really does have a lot to answer for. Whilst we all need a certain level of stress in our lives, its when it becomes to much and chronic we can run into problems.

I used to suffer massively with the effects of stress both mentally and physically. My entire body would feel it and I’d go for all sorts of body work treatments (which were amazing) to help it but at the end of the day it was the stress I had plus my thoughts and feelings towards it that was causing the pain. The treatments helped to dampen it down but it was only when I sorted my head out and learned how to manage the stress that I truly overcame it. Today, when I can feel stress building up from time to time I know exactly what I need to do and I’ve become so used to managing it better that I don’t need to remind myself more than once to start taking action. For me its journaling/writing my thoughts and feelings and flipping them on their negative head, upping the yoga and reducing intense gym sessions, no TV at night – baths and books instead and early to bed.

When we’re feeling overwhelmed with life and stress is getting the better of us we can tend to just do our best to get by rather than thrive in any sort of way. Our thoughts and feelings start to tend towards negativity as well.

We might say, think or feel things like:

  • I’m not good enough
  • I’m not slim enough
  • I’m not fit enough
  • I don’t have enough time/there isn’t enough time
  • I don’t have the confidence/I can’t go to the gym, go for a run, do any exercise, ask for help at home/reach out to someone for help
  • I don’t have enough money/I’m broke
  • Etc. etc….

The thing is, our thoughts become things. If you say or think it then IT IS.

This is a concept I’ve really only just taken on board myself and I’m starting to get comfortable with.

If you say you are broke then you are broke, if you say you aren’t slim enough or you look horrible then you are and you do, if you say things aren’t going to go well then they won’t.

When we focus on the negative, or the lacking, then all if our energy goes to those thoughts and feelings and there is no room for it to go elsewhere and manifest anything positive. Our energy will get stuck in this place of negativity and scarcity.

We’re then switched onto a continuous cycle of self-loathing and sabotage.

I’ve been in this place, for years and years in fact, and its only recently in the last year or so that I’ve started to change my ways and I now think say and feel from a place of abundance instead. Now it’s not always that easy. I get days when I just feel AWFUL, and I have to try so very hard to stay up, to stay positive, to love myself, and to NOT think and feel from a place of lacking.

But imagine if:

  • You loved yourself, every inch of your being both inside and out
  • You were grateful for everything that already IS and everything you already have
  • You appreciated everything about your life even the stuff that isn’t quite as you’d ideally like it yet
  • You felt your life was so abundant and full

Imagine where your focus would go if you felt/thought/said as per the above?

Imagine what sort of choices you’d make and how you’d spend your time?

Imagine how you would show up for the people and things in your life?

When we feel grateful for what we have and are, rather than sorry for ourselves and hard done by, we make better decisions and enjoy day to day life a thousand times more, trust me.

This applies to your life on all levels but also to weight loss, if that’s something you’re trying to achieve.

Yes, to lose weight successfully you need the right information and advice, personalized for you, but you also need:

  1. To manage the stress in your life so that you’re actually in a place where you CAN implement changes and new habits, if you’re too busy to do this then you need to look at what of the things that are keeping you busy that you can toss to the side to make way for implementation and success once and for all.
  2. To stop focusing on what we don’t have or what we are not, and instead think, feel and speak from a place of abundance and gratitude for all that we are and all that we have. Our thoughts become things and thinking from a place of scarcity simply instills and perpetuates unhappiness, sucking of energy, negative energy and self sabotage.

Can you start to change the way you think feel and speak about things, your life and yourself? Trying to implement changes and new habits will be a LOT harder until you do. So I hope you can take this on board and start speaking and thinking differently about some of those negative thoughts, feelings and beliefs you have. Flip them on their head, keep repeating it until you believe it, and then keep repeating it some more 😉

If you want help with any of this stuff and think a complimentary call with me would help you get clearer on where you need to go (with NO obligation to work with me AT ALL), then click here to book yourself in for one at a time that suits you, or just reply to this email to let me know you’d like to speak.

With love

Francesca

Why am I not losing weight!?

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Are you doing all the ‘right’ things with your diet and exercise but still not losing weight?

I know first hand how frustrating this is!

The trouble is that for YEARS we’ve been told that to lose weight we should cut our calories as low as we can stand and increase the cardio workouts.

BUT when it comes to losing weight and getting to your ideal weight, it’s all about the BALANCE of energy in your body day to day, and cutting your calories in half does NOT create balance.

Let me explain what I mean.

We all have what’s known as our BMR; this is our base number of calories that we need each day; so the MINIMUM number of calories that your organs need each day just to perform their very basic functions. For the average woman this number is about 1400 calories (give or take). So to perform daily life in the way that we do we need to add on more to this number (anything between 300 and 1000 depending on your activity level and own unique needs) in order for your organs to have enough energy to function optimally, and we should never consistently eat close to or below our BMR calories).

Let’s say you’re woman with a BMR of 1400, and your somewhat active through the week, you should probably add around 600 calories onto your BMR and this number (2000) of calories will MAINTAIN your current weight. But if your goal is weight loss then you should remove about 10-15% of those calories (having you at around 1800 a day) so that there is SOME calorie deficit, but NOT a 30-50% one like most regular diets will have you doing. Cutting your calories as low as 1200 is ruining your waistline for the long term by slowly grinding your metabolism to a halt, it’s a recipe for metabolic disaster!

Most of the big mainstream diets do not have any nutrition science knowledge because if they did, they wouldn’t be telling the world to cut their calories in half and eat such low quality ready meals and bars whilst teaching you that avocados are a sin! It angers me that this is allowed to happen not to mention the amount of money these big diet companies are generating and all from fooling the public into a diet plan that has you gaining the weight back. But at least that way you keep needing to go back, so its repeat business for them! If a ‘diet’ worked you wouldn’t need to keep doing it. Its utter madness!!

A friend once said to me “well it works for me every time I need to lose weight I use it” ….errrmm hello? ‘every time you need to lose weight’? If the diet worked you wouldn’t need to lose weight again over and over!

We have truly been fooled.

So why do low calorie diets slow your metabolism?

Eating below or even close to your BMR calories means that your organs don’t have enough energy to work optimally for you, they cannot thrive and are rather just surviving. After about a couple of weeks of this your metabolism starts to push back in a bid to keep you alive and it slows down to save energy. It thinks there must be some sort of food shortage and it’s trying to protect you.

As this goes on your body starts to break down precious muscle mass in order to produce the energy that you’re not taking in from food. Over time as we lose more and muscle tissue your metabolism is slowing even further.

We need as much of our weight as possible to be made up of muscle tissue if we want our metabolism to run high and keep us in fat burning mode.

The typical dieter cuts calories to about 1000-1200 per day and does tonnes of cardio each week. They focus purely on the scale weight as a measure of success, they lose and they gain and they continue to yo-yo for life.

What about exercise?

Cardio alone is good for your cardiovascular system, of course, but if you want to truly burn body fat and change your body composition (hello waistline and toned sexy physique) you need to be doing resistance based training, basically exercise that builds muscle (no not bulks you up).

A lot of women are worried about getting ‘bulky’ if they lift weights but it’s not like that! We HAVE to build lean muscle tissue if we want to improve health, burn fat, and change our body shape for the better, and cardio doesn’t build lean muscle mass, in fact too much cardio can break down muscle mass.

For a permanent solution to weight loss eat MORE, cardio LESS and lift weights!

You might not end up losing much on the scale (muscle is heavier than fat tissue) BUT you’ll lose inches from your waist, start to feel better with more energy and find a body shape you’ve always wanted.

At first you might feel uncomfortable with this and I get that I really do. I was a typical dieter in my 20’s, running from one diet to the next and losing and gaining over and over. But that’s NOT a healthy or effective way to lose ‘weight’.

It took me a while to appreciate that even though my scale weight wasn’t budging like I thought it would I WAS losing body fat and changing my body composition for the better. I soon started to care less and less about the scale weight and now I can tell you that I haven’t weighed myself in years, I don’t own a set of scales and I never will, and no daughter of mine will either!

I hear a lot of women say they have a ‘slow metabolism’ – no you don’t, you just don’t have the nutrition and lifestyle habits in place that support a high one.

So what’s your current approach to your nutrition and exercise? How can you change it so that its more muscle building and less muscle wasting (too much cardio, loo low calories, and not enough protein anyone?)

So switch your running sessions for a sprint session once a week, and replace your cardio-based classes with deadlifts, squats and pull-ups – ask for help and guidance to start with and before you know it you’ll have opened up a whole new amazing world for yourself.

If you take the above advice on board and you stay consistent with it, over time you’ll see results, and these will be results you will maintain. But if you only get so far, or you don’t see any results at all, then there may be some areas of your functional health that are creating an energy imbalance in your body that may need to be addressed (by a qualified nutritional therapist like me ;-)) such as stress, sleep, gut health, liver health, and hormonal health.

Grab my FREE 4 Step Guide to Sustainable Fat Loss, Health + Happiness then you can grab my free pdf guide which I’ve put together especially for women like you. Click here to get your copy.

With love

Francesca

The Typical Dieting Mentality is Wrecking Your Waistline!

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If you hold the traditional dieting mentality you’ll probably carry on struggling unless you change the way you approach weight loss.

It’s not your fault because most women do have that typical dieting mentality, I certainly did, and that’s because we’ve been born into an era where we’re taught that weight loss is simply about cutting your calories in half and upping the cardio.

So let’s see where YOUR weight loss mentality is at by answering these questions:

✅ Do you believe that a diet should give you quick results?

✅ Do you expect a weight loss plan to be restrictive and un-enjoyable?

✅ Do you wait for ‘the right time’ to start a diet and follow the rules better?

✅ Do you measure your weight loss success on a set of scales?

✅ Do you find yourself in the same situation every January?

✅ Do you start a plan and go all in only to find you’re back at square one when real life gets in the way?

✅ Do you say things like “Just tell me what to do and I’ll do it”?

✅ Do you stop if you’re not seeing results quick enough?

✅ Do you get frustrated, quit the diet, and say “that diet didn’t work” and start looking for another one to try?

✅ Do you believe (whether you realized this or not) that yo-yo dieting is inevitable and it’s actually normal that your weight will be up and down?

I’ve had conversations with people who have said, “well, X diet works for me every time I need to lose weight” ????????‍♀️

EVERY TIME YOU NEED TO LOSE WEIGHT? Being overweight is a sign that something is out of balance and once you figure out what that is and address it there should be no reason why you would regain the weight and keep finding yourself in the same situation!

Unfortunately we’ve been led to believe that weight loss is a constant battle and that weight loss is hard.

So how can you change the way you approach weight loss and be successful in 2018, FOR GOOD?

You need to realize that in order to bring about fat loss, TRUE fat loss, and fat loss that lasts; you need to start by gradually changing your nutrition and lifestyle habits, for life, and focus on bringing balance to your body. The accidental side effect of a healthy nourished body is fat loss.

No regular diet is going to do that for you.

The trouble with typical diets is that when you restrict calories as low as 50% of what you should be having on a daily basis, around 70% of the weight lost on comes from muscle mass. This is NOT GOOD! Yeah you might get quick weight loss results according to the scales but the weight will just pile back on once the diet stops and your metabolism fights back against the restriction and slows down in a bid to preserve your fat stores in case you do something so extreme again.

Do things differently in 2018. Learn the nutrition and lifestyle habits you need to implement to achieve optimum health and a well functioning metabolism that switches you into fat burning and high-energy mode. You’ll never need to look back at another diet again, imagine how freeing that would be!

Here are 5 things you can start doing now to see benefits in your health and bring about fat loss:

  1. Focus on a protein-based breakfast such as my protein power breakfast smoothie or a cooked breakfast with eggs and some fish, chicken or turkey (think outside the conventional Western breakfast box!)
  2. Increase good fats, have a portion at every single meal and snack (avocado, olive oil, olives, nuts and seeds, oily fish, coconut products)
  3. Increase fibre, mainly from vegetables (any and all the colours), and also from things like brown rice, oats, quinoa, buckwheat, and milled flaxseed.
  4. Switch to savoury protein-based snacks instead of the usual things like crackers, crisps, muffins, and high sugar fruits, etc. Try boiled egg, olives, hummus and raw veg, oatcakes with cottage cheese, nut butter, or turkey or smoked salmon slices.
  5. Prioritise and guard your sleep like mad. Our fat storing and energy regulating hormones are hugely disrupted with continuous lack of sleep so if you’re up late every night scrolling through social media news feeds STOP! Get to bed way before midnight and spend a good hour before bed completely screen and bright light free (includes TV, laptop, tablets and phones).
  6. BONUS TIP! Learn how to breathe deeply. Your cortisol (your stress hormone) levels will decrease and your mid section will thank you for it!

Low calorie diets and restriction are only damaging your metabolism and setting you up for a lifetime of weight, health and energy struggles. The typical dieting mentality is wrecking your waistline! It’s time to do things differently!

Read my ‘4 steps  to Sustainable Fat Loss, Health + Happiness’ in my FREE pdf guide I’ve put together to help as many women as possible. Click here to get your copy.

If you need help with your fat loss journey and want my support then book a call with me where we can talk through all your weight loss challenges, what you’ve tried in the past, why you’ve struggled and how to get you moving forward in the best way. Click here to book your slot.

With love

Francesca

The Calorie Myth

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It’s long been drummed into us that ‘dieting’ is the way to lose weight. By ‘dieting’ I mean restricting calories and or food groups. So it’s no wonder that Britain’s dieting industry is worth an estimated £2billion.

I speak to so many women, friends included, that are struggling to lose weight and whenever they set out to finally make it happen they embark on some sort of fad or restrictive regime, like some kind of weight loss shake for breakfast and lunch and then a ‘normal’ dinner for example. I wonder how these women get through the day!

But I used to be just like that.

Throughout my 20’s (from 19 to 27) I did all the fad diets that were available to me. In fact I spent 8 years being constantly hungry! I don’t think a day went by when I didn’t hear my stomach growl in dissatisfaction from being so empty. I just couldn’t understand why I wasn’t losing weight. Similar to how the women I speak to today are feeling.

The trouble is it’s worse once you get into your 30’s and beyond. What MIGHT have worked in your 20’s will likely never work again past 30, and that’s mainly due to hormonal changes in the female body and also the years spent yo-yo dieting having damaged your metabolism and almost grinded it to a halt.

A lot of people see food simply as calories, and they believe that to lose weight we need to reduce/restrict calories and the weight will drop off. If only it were that simple, and if it were, would Britain’s diet industry be worth an estimated £2billion??

Some people WILL lose ‘weight’ if they restrict calories for a few weeks, BUT the ‘weight’ lost is mostly made up of water and muscle tissue – NOT body fat. Then once you start to eat ‘normally’ again you re-gain that weight plus some extra fat that probably wasn’t even there in the first place!

Why? Because your body thinks you were in a state of famine whilst you were restricting food and now that you are eating more food again it slows your metabolism and stores the now incoming food as body fat for when you next restrict food (think insulation for your precious bones).

We have what’s called a ‘set point’ weight, which is the weight at which your body likes to be at and keep you at. Calories restriction, which works against your metabolism, will eventually cause your body’s set point to rise and then it becomes difficult to lose weight on a deprivational diet, and once food is inevitably increased the weight comes back again, and so on, until you are left pulling your hair out years later wondering what went so wrong!

The answer? Don’t restrict your body of the food/energy it needs everyday in order to support metabolism and to function properly! Instead eat the right types of and combinations of foods that will keep your blood sugar levels balanced, support hormonal balance, gut health and metabolism.

Here is an example using myself. When I was trying to lose weight for the 3rd or 4th time in my later 20’s I restricted my calorie intake to no more than 1,200 calories per day. I was cranky, exhausted, hungry, and miserable every single day. When I had initially done this same regime earlier on in my 20’s it had worked for me and within a month I was looking and feeling slimmer (I now know that was water and muscle weight lost not body fat.) I then read about ‘BMR’, this is our Basal Metabolic Rate which basically means the amount of calories our body needs each day just to rest, or just to be able to ‘keep the lights on’ – it doesn’t include the energy needed to go out to work, walk around, think, make decisions, or do exercise. My own BMR at that time was about 1,480 calories.

So, if I needed an absolute minimum of 1,480 calories per day and I was having a maximum of 1,200 a day then is it any wonder I was feeling so awful; hungry, miserable, overcome with cravings and going on inevitable binges a couple times a week?! I was far from ‘at rest’ every day. I was walking to and from work, doing a 9 hour day in the office where I had to think all day long and make decisions, I was going to the gym after work and walking home again.

The point I am making here is that if my BMR was around 1,480 calories I should have been having about another 300-500 per day (depending on activity levels) to be able to support my metabolism and keep it ticking over nicely.

The result? Loss of water and muscle tissue and gain of body fat.

And that’s when I turned things around, and then took things a step further by studying and training to become a nutritional therapist and health coach so I could change my career and help other women just like me!

I used to be so fixated with the calorie number of foods that I became obsessed with that rather than the type of food the calories were coming from. This is an extremely unhealthy obsession as you’re not interested in the nutrition the food will provide for you but simply the number of calories it provides (we can eat plenty of fat-storing carbs all day and still be within our 1200 calorie allowance).

We need to look at food in terms of how our body will break it down – will it be used for energy, will it provide vitamins and minerals needed to optimise our health, or will it be stored as fat? THAT’S what matters. 

Let’s say someone’s BMR number is around 1400-1500 calories (the amount of calories they need at complete rest only) and they’re eating 2,500 calories per day, plus not exercising or moving much at all, then yes they are likely eating too many calories and will be gaining some weight. So they would need to be in some sort of calorie deficit to be able to start losing fat, but that deficit should likely be around 1800 calories per day NOT the common 1200 we are lead to believe is necessary for weight loss. Plus the source of those calories is all-important. Then once they reach their goal body size they can slowly start to increase calories slightly to a maintenance amount to maintain that ideal weight.

Calorie counting is outdated and it’s an ignorant way to view weight loss. It focuses on quantity and not quality of food, and this is absurd, seeing as certain foods cause the release of our fat storing hormones and others do not – regardless of calories.

calorie-countingDepriving our bodies of calories only leads to an eventual slowed metabolism which causes us to gain the weight back and then some, over and over, unless you get the right advice and finally change the way you eat for good.

Our bodies do not work like a maths equation. There is a LOT of other stuff going on within our bodies that must be taken into account when trying to lose weight.

The dieting industry views food simply as calories, and to lose weight we need to reduce our daily calories (to an alarmingly low number usually anything fro 800-1200 a day) and the weight will drop off. If only it were that simple, and if it were, would Britain’s diet industry be worth an estimated £2billion??

There is calorie counting, which looks only at the number of calories a food provides in relation to the restrictive number of calories allowed in one day, and there is what I call ‘smart eating’ which provides the body with the right amount of protein, fat, and carbohydrates, as well as other nutrients, needed for optimum health – which in turn leads to ideal weight.

Counting calories fights against your body’s ‘set point’ weight whereas ‘smart eating’ lowers your set point weight. 

The quality of our calories is what matters for LONG TERM FAT loss. Improving the QUALITY not reducing the QUANTITY of our food results in reducing inflammation within the body (critical for fat loss), re-sensitizing our cells, and re-regulting our hormones and therefore lowering our set point (that ideal weight your body will want to keep you at).

Yo-yo dieting is something I want to see the back off for everyone. Losing weight shouldn’t be something that happens multiple times a year. Someone said to be the other day that “calorie counting works for me whenever I need to lose weight”, but this person is totally missing the point. If it really did work then they wouldn’t repeatedly need to lose weight. I am all about fat loss that is sustainable, and done in a healthy way that doesn’t damage your health and metabolism long term. If someone is overweight they should first try to identify the root cause(s) of their weight gain, address that, and embark on a way of eating that supports blood sugar balance, hormones, and gut health, and then metabolism and ideal weight is also supported. This is called sustainable FAT loss, no longer calling for yo-yo dieting throughout the year as the weight fluctuates due to calorie restriction and hormonal imbalances (insulin and cortisol) that leads to fat storage over and over again. Once the body’s systems and metabolism are supported through PERMANENT diet and lifestyle changes your ideal weight is maintained.

If you’re looking for a quick fix to lose excess weight then calorie restriction might work but for the short term ONLY and studies show that up to 70% of the non water weight lost from restricting calories comes from muscle. Calories counting slows down metabolism and takes away our muscle tissue – no thank you.  

Eating less and exercise more does not cause long term FAT loss. 

Eating in a way that provides your body with real, whole-food meals that nourish your body and do not cause blood sugar spikes (let’s call this ‘smart eating’) leverages the quality of your calories, which in turn takes care of the quantity of your calories (without the counting!).

Calorie counting doesn’t take a LOT of things into account that are KEY for weight/fat loss, ESPEICALLY for women, such as:

  • Insulin’s activity
  • Cortisol’s activity
  • Estrogen and progesterone levels
  • Grehlin and leptin’s activity – 2 other important hormones for fat storage/fat burning
  • Stress levels
  • Sleep quality
  • Adrenal health
  • Digestive health
  • Macronutrient ratios per meals/snacks (protein fat and carbs)
  • Activity levels and type of training
  • Food quality, nutrition provided by the food, and alcohol intake

Counting calories is not the way to go, what a woman really needs for sustainable weight loss isn’t calorie counting; it’s a diet that:

  • Addresses hormonal and metabolic problems (very likely for most women over the age of 35), thus making sure food is used for energy rather than being stored as fat.
  • Does not make you hungry, stressed, or miserable.
  • Encourages a holistic view of health, rather than nudging you towards unhealthy food choices just because they’re low in one “bad” category (e.g. carbs, fat, calories, etc.).
  • You can see yourself following for the long term.

For example, if you’re calorie counting but still consuming a diet that’s high in carbs not only will your weight loss be less efficient than it would on a low carb diet, but you will also find yourself going hungry. This is due to the decreased effect on satiety that is brought about by the consumption of carbohydrates (when compared to protein or fat).

Calories aren’t created equally. Your body will recognize and treat them differently. Your body doesn’t just digest calories…it digests the minerals, proteins, fats and vitamins in what you’re eating. And if you’re eating a 350 calorie diet dinner v’s a 600 calorie dinner of grilled chicken, sautéed veg, avocado, and brown rice…the second option is the better one for weight loss and management.

It’s exactly why you can eat a big plate of chips and a tub of ice cream with little trouble but can’t so easily eat a decent sized steak – because carbohydrates lead to a spike in blood sugar that makes the body want more of the same, whereas protein (steak) is satiating and stabalises blood sugar, keeping you fuller for longer.

In my opinion, it’s far better to reduce the amount of carbohydrate foods you eat at each meal and snack and focus on getting protein with every meal and snack and some healthy fats plus plenty of vegetables including dark green leafy ones and starchy ones like sweet potato, squash and beetroot for your carb sources over things like pasta, wraps, bread, big white potatoes and white rice, without too much concern for calories. If that doesn’t result in weight loss then you try taking another look at the amount of carbohydrates you’re eating e.g. are you having carb based snacks like lots of high sugar fruits, rice cakes, crisps or toast, rather than protein based snacks like nuts and seeds, boiled eggs, nut butter, plain full fat yogurt and berries? Then also look at your sleep, alcohol intake, stress levels, activity levels and type of exercise (too much cardio and not enough resistance/weights), thyroid health, and gut health. Book a Fat Loss Strategy Call with me today and let’s talk through your key struggles when it comes to your weight and health, and I can get you moving forward in the right direction, we’ll have 40 minutes together and its free. Click here to book your call slot in!

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So, switch the ratio on your plate, for example I love a curry as much as the next person but I am more than happy to swap half a plate of rice for more of the meat and plenty of vegetables and a handful of rice instead. Also pass on the naan bread for example, its just not necessary. The average British person would have the rice, the naan and the potato that’s mixed into their main or side dish, now that’s a LOT of unnecessary carbohydrate and the same goes for meals cooked at home, question the amount of carbs you’re having at meal times and as snacks. That is likely to be your downfall, NOT calories. I’m in no way telling anyone to cut out carbs or follow a super low-carb plan, that isn’t helpful either. I’m simply saying to focus more on the protein, healthy fats, vegetables and lower more nutritious fruit like berries. Then for your starchier carbs opt for root vegetables mainly and some whole grains like oats, buckwheat, quinoa (not actually a grain) and brown or wild rice. Start your day with the protein-rich breakfast such as eggs with bacon or smoked salmon, or a protein and ‘good’ fats smoothie with berries, which is really satisfying and keeps me going all the way through to lunch.

Understanding the effect of different nutrients (protein, carbs and fats and the smaller nutrients within them) on your body is the key, NOT calories.

In a nutshell, the more educated you are on what happens to the food you eat, the more likely you are to eat right. Forget about calories and instead be educated on what happens to the food you eat within your body, stored as fat or burned off. Counting calories does not take this into account and in my opinion anyone that tells someone to just cut calories and exercise more to lose weight needs to do their own research before dishing out advice.

The takeaway point here is that restricting calories is just dangerous, silly and unnecessary. Ideal weight is a natural side effect of being healthy, and this includes having a healthy functioning gut, balanced hormones, quality sleep, and a handle on stress. When we increase the quality of our food and exercise, we can heal our hormones, “unclog” our systems, lower our set points, and get our bodies to burn fat instead of storing it.

It’s the creation of new habits and making changes to your eating style and lifestyle that has the biggest impact and results in long-lasting success.

Before I go here are some quotes from some of the academic research into the effect of calorie restriction on the body in relation to weight.

“The researchers note that animals respond to food shortages by storing energy and gaining weight. Their model demonstrates that when food is in short supply – much like during a phase of dieting – an efficient animal will gain excess weight between periods of food shortage. Surprisingly,” says Prof. Higginson, “our model predicts that the average weight gain for dieters will actually be greater than those who never diet. This happens because non-dieters learn that the food supply is reliable so there is less need for the insurance of fat stores”.

“The best thing for weight loss is to take it steady. Our work suggests that eating only slightly less than you should, all the time, and doing physical exercise is much more likely to help you reach a healthy weight than going on low-calorie diets.” Prof. Andrew Higginson, University of Exeter

 

P.S. Book a Fat Loss Strategy Call with me today and let’s talk through your key struggles when it comes to your weight and health, and I can get you moving forward in the right direction, we’ll have 40 minutes together and its free. Click here to book your call slot in!

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