Tag Archives: womens health

8 Ways To Enjoy Your Holiday Without Sabotaging Your Health and Weight

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Ever gone on a strict diet and exercise regime in the lead up to a holiday and then gone wild when you arrived at your destination because you deprived yourself so much beforehand? You wouldn’t be the first!

Going on a deprivational low calorie diet to get you into shape for something special will only result in binge-like behaviour when you finally release yourself from the deprivation, and usually complete undoing of any results you might have had!

Something a lot of people do (myself included way back when) is go all out on a holiday and really do EVERYTHING they just wouldn’t do in their normal everyday life. This is usually a result of the deprivation or rigorous training routine they might put themselves through in the lead up to the event. For example you might ‘to hell with everything for the next 7 days whilst I’m in Ibiza, I’ll just get back on track when I get home”. This sort of mindset can be quite damaging. Far better is some sort of balance throughout the whole year, then when you go on short breaks or longer holidays you just let your hair down a little more than you usually would, but nothing so drastic that it throws your whole routine completely out and sabotages your health to the point where you are left feeling (and even looking) quite rubbish when you get back to the norm, and playing catch up for a good week or two and maybe longer.

 

Here are 8 ways to enjoy your holidays without sabotaging your health or weight loss efforts:

 

1) Ditch the stupid diets in the lead up

You’ll only get to your holiday and drink and eat everything in sight for 2 weeks because you’ve ‘been so good for the last month’. There really is no need to have this detrimental relationship to your food and lifestyle. The way I teach nutrition applies 365 days a year, only when it comes to fat loss specifically there is always going to be some sort of calorie deficit needed in order to shift it, but none of my women would or should be eating less than 1700-1800 calories a day, even for fat loss. So, in the lead up to getting yourself out in a bikini you might just want to tighten things up a little bit for a while before you go but that DOESN’T mean restrictive deprivational diets of 1200 calories and a tonne of cardio.

 

2) Plan Ahead & Keep it Real

Preparation is everything, especially when trying to avoid stumbling into the nearest bar or cafe when you’re starving. When you get to your holiday destination go for a stroll and see what restaurants and shops you’ve got nearby and get an idea of what’s available to you. Most beach resort restaurants will pile your plate high with heaps of fresh fish, mouth-watering fruit and veg and lean proteins. And if you finish that off with a bit of ice-cream, so be it. Know that you CAN and should enjoy some indulgence on your holiday but you don’t have to go mad, if you don’t deprive yourself for weeks before your trip you’re far less likely to have that mentality anyway (see point 1).

 

3) Book Self Catering & Bring your Own

I never go away without bringing some trusted essentials in my case. Here’s what I bring:

  • Milled flaxseed (e.g. Linwood’s) to add to things like muesli, smoothies, and sprinkle on salads.
  • Rude Health Muesli Nutty Crunch (not something I eat usually but for a holiday it’s useful
  • Protein powder that can be mixed/shaken with water (I like SunWarrior chocolate raw blend or Bulk Powders strawberry whey) for a protein hit during the day whilst enjoying an ice cream on the beach!
  • Then I hit the local grocery shop and buy some eggs, smoked salmon, cooked ham or bacon, avocados, spinach and or other dark green leaves, berries, coconut milk or nut milk (if available), tomatoes, olives, hummus, and any other veggies I can get my hands on.

 

4) Don’t forget to hydrate!

Don’t let your water intake fall to the wayside on holiday, even if you are sipping on cocktails throughout the day on an all-inclusive break to the Caribbean, GET THAT WATER IN no matter what! Your body’s cells will need it more than ever on a sun drenched holiday and even more so if alcohol is flowing.

 

5) Sleep is still a priority

Try to stick your normal routine as much as possible and get your 7-8 hours in each night. If you’re on a party holiday then just try to have a night off for every wild night and catch up on some sleep, your body and mind doesn’t have to come back ruined!

 

6) Know your limits

Which brings me to my next tip – know how much alcohol you can handle and don’t binge drink just for the sake of it. Take your time and have a glass of water in between each drink, you don’t need to get wasted just because it’s a holiday, its far nicer to remember your entire holiday! The same can be said for tamer more relaxing holidays – don’t just drink for the sake of it, ask yourself do you really want this next drink or maybe you’d rather a refreshing mint tea or glass of water instead.

 

7) Move your body

There’s no need for your exercise routine to take a complete break whilst you’re away, skip the cab and opt to walk instead, drop 20 squats each day before leaving for the beach or pool, and swim a few lengths of the pool everyday.  

 

8) Relax and enjoy yourself!

If you get breakfast and snacks right, stay hydrated, move your body, and get plenty of zzzz’s you can enjoy indulgent meals and fabulous wine guilt free. It’s not all or nothing, not at all, just do your best to limit the damage as much as you can and for the rest of it, relax!
So I hope these tips are helpful, I’d love to know! Drop me a line at francesca@flnutrition.co.uk :-)

With love

Francesca

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Are you tracking your menstrual cycle? Here’s why you might want to if you’re a gym bunny

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Do you track your periods (e.g. using an app) so you know where you are in your cycle from day to day? Read on to find out how and why it can be a game changer for your exercise schedule. 

For this post I’m referring to women who are still menstruating and those who aren’t on the pill or any other hormonal medication that alters their natural cycle, as this only applies to women with a natural cycle. 

I started tracking my cycle a few years ago and find it SO liberating and helpful, now that I understand the different ways we can feel throughout our cycle. It helps me plan my gym sessions more effectively, lets me know when I should just be focusing on walking and some more restorative movements like yoga, and when I should be going for a PB on my squat in the gym! 

I use my app to track:

  1. When I’m in the first 2 week phase of my cycle
  2. When I’m ovulating (nothing to do with trying to become pregnant, because I am not trying!)
  3. When I’m in the last 2 week phase of my cycle
  4. When I’m due on

Your appetite, energy and strength are all affected by your cycle, and understanding this can provide such liberation and understanding of your amazing body throughout the month. 

Your cycle is broken up into 3 main parts, the follicular phase (including the menstrual phase as shown in the image below), ovulation and the luteal phase. 

The follicular phase starts from the 1st day of your period (day 1) up until about day 13, the ovulation phase lasts anything pysiology-menstrual-phasesbetween 1 and 3 days from around day 13-15, then the luteal phase starts at day 15 up until the day before you come on your period again. The typical cycle will be about 28 days, but this can vary from anything between 21 and 30 days for some women, and your period itself can last anything between 2 and 7 days.

During the follicular phase oestrogen levels are higher than progesterone and during the luteal phase it’s the other way around, oestrogen take a bit of a dip. 

Your appetite and cravings:

From the day your period starts you should start to feel your energy levels, mood, and any PMS symptoms like bloating improving. This next 14 days are likely when you’ll have the most amount of energy and get-up-and-go. You’re also likely to feel more proactive and be more productive. 

During this phase your appetite should feel more normal and ‘under control’. You’re less likely to have cravings and more likely to be satisfied from the usual foods/meals that you eat. 

Once you hit ovulation day you’re likely to feel stronger cravings and be generally extra hungry (definitely the case for me!), but if you can understand this and allow your body to go with it you can free yourself from the chains of cravings and judgement e.g. “why can’t I just stop eating and have more willpower!”. When I know I’m around ovulation time I intentionally have more (good) carbs with my meals to help stave of cravings for sugar, and make sure there is optimal protein and good fats going in as well (as always). I might include oats in my morning protein smoothie and an extra tablespoon of brown rice with lunch or dinner for example. 

In the last 2 weeks of your cycle (the luteal phase, from ovulation to the day you come on again) progesterone is higher and during the last 5-7 days of this phase (leading up to your period) both progesterone and oestrogen levels drop and this is when you might start to notice PMS symptoms and your energy in the gym might start to wane. You’re also likely to feel hungrier here during these 2 weeks. The trouble is though that during the first 2 weeks of your cycle your body is better at processing carbohydrates than it is during the luteal phase, and so even though you’re more hungry here just be mindful of the types of carbs you fill up on, and go for more protein, good fats and only quality carbs (e.g. brown rice, quinoa, sweet potato, root veg, berries, apples, and oats). 

Training around your cycle – how to make it work FOR you:

Have you ever wondered why some days you feel invincible in the gym and other days you feel like a load of poo? So many women have no idea that their cycle hormonal fluctuations across a month play such a big part in how they feel and perform throughout the month, so they beat themselves up for not feeling as strong e.g. on the days during the second half of their cycle, the luteal phase (especially during the last 5-7 days).

During the follicular phase and ovulation you’re likely to feel stronger in the gym. I structure my gym sessions each month so that I do my heaviest lifting during the first 2 weeks of my cycle, then I start to taper down and focus more on depth, form and technique during the last 2 weeks of my cycle, with slightly lower weights and some sprinting, and the 5 days leading up to my next period I tend to focus on just yoga and walking until I come on again, because I tend to feel pretty rubbish and weak on those days! 

Now that I’m tracking my cycle I completely understand the way I feel in the gym across a month. I lift weights, heavy ones, and some days I am SO strong when some days I don’t even want to go near a barbell and couldn’t imagine even lifting a pair of socks from the floor! Before I figured all this out I used to beat myself up about it no end. “Why cant you just be consistently strong and effective in the gym?” “Why are you so weak and pathetic sometimes?”, these were just some of the things I’d say to myself.  

Some women notice that they feel a bit (or a lot) “off” sometimes but they assume that something’s wrong with them, they have no idea it’s a result of their natural hormonal fluctuations. The trouble is, a lot of training coaches aren’t aware of this and so they don’t/can’t adapt their female client’s training plans accordingly. When it comes to training and performance women are a unique case, but I rarely hear of (both male and female) trainers addressing this with their female clients :-( Pushing a woman to lift her heaviest deadlift or squat in the last 5 days of her luteal phase can be a recipe for injury disaster. 

Let’s walk through how a month of workouts might look if you work them around your cycle:

Days 1 to 14 (from the 1st day of your period – the follicular phase)

The first day or two of your cycle, when your period starts, you might feel cramps in your tummy, feel sluggish and heavy, or fatigued. But by the end of the first week you should be feeling strong and ready to take on the world. Generally speaking you should feel pretty good in the gym during these first two weeks.

You’re likely to have more strength and be able to hit heavier weights in your sets and maybe even more reps at the heavier weight without a problem, your energy is pretty good. 

Days 15 to 28 (after ovulation up until you come on again – the luteal phase)

You might not feel as amazing as you did during the last 2 weeks. Productivity, strength energy might start to wane a little. In the last week of this phase (7-5 days before you’re due on again) you might start to feel even less energetic, recovery after gym sessions seems to take longer, you lack motivation and you feel more ‘exhausted’ after your session v’s energised, and if you’re susceptible to PMS symptoms this is when they’ll start to really kick in. I personally cannot let heavy during these days and I stick to yoga, walking and getting outdoors in nature as much as I can, and I look forward to going back to barbell once my period starts again. 

Your appetite inexplicably ramps up and you have carb, chocolate, or salt cravings for no apparent reason. This is due to both oestrogen and progesterone dropping, NOT because you’re weak-willed, abnormal, or a bad person!!! 

If you’re like most women who don’t understand their cycles, these Week 4 challenges can be frustrating physically, mentally, and emotionally – you blame yourself and tell yourself you suck. 

Please note though that every woman is different and I’m not saying all women’s cycle will pan out like this. You personally might not experience much of a difference between the two halves of your cycle, or you might find some months easier or harder than others. There are LOTS of other lifestyle related factors that influence your hormonal balance, which influences your symptoms, such as your nutrition, your sleep, and stress levels. 

I suggest to start by downloading a cycle tracking app (e.g. The Flow) and start paying attention to what kind of workouts you’re doing and when and how you feel throughout the cycle both energy wise and appetite wise. 

More than anything else, you’ll begin to realise that the fluctuations in your gym performance and in your appetite and cravings aren’t because of lack of effort, discipline, willpower, or skill. 

I hope this blog has been helpful and given you something to work with. Let me know if its resinated with you and how its been helpful. 

With love

Francesca

Overcoming Food Cravings

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Cravings are something so many people struggle with, I used to have terrible cravings every single day – in fact I felt like my entire life was spent battling cravings and hunger! It can be worse when we’re stressed or feeling vulnerable emotionally.

It’s easy to be pushed ‘off the healthy wagon’ when cravings kick in, it really isn’t about willpower, in fact I really don’t like that term. It suggests that we’re not strong enough to just say no, but it’s NOT as simple as that.

Battling cravings can take up valuable brain space and energy when we’re trying to resist them.

It doesn’t have to be that way, cravings do not need to take over your life nor should they! All you need is a little understanding about how cravings work and some solutions for how to overcome them, read on to learn more.

 

CRAVINGS CULPRIT #1:Constant Sugar Highs & Lows in your Bloodstream

When I was in my 20’s my cravings were pretty much insane, and I gave in every single day. I would devour an entire pack of Maryland cookies all to myself, in minutes. I thought this was all down to willpower, and that I clearly just didn’t have any.

Here’s how a typical day looked for me back then:

  • Breakfast: Corn Flakes, Special K, or a croissant
  • Lunch: Jacket potato (quite a big one) with cheese and beans
  • Snack: 3pm – by now I was climbing the walls looking for chocolate or a muffin for the Starbucks across the road from my office, so off I went.
  • Dinner: pasta with tomato sauce and cheese
  • Evening snacks: chocolate/crisps/cheesecake

 

On a diet like this it’s no wonder I was having such intense cravings all the time. Between breakfast and lunch I craved but didn’t give in, between lunch and dinner I craved and DID give in, between dinner and bed I craved and DID give in.

Basically I was eating a diet high in refined carbohydrates that spiked my blood sugar levels initially, and then this was followed by a sharp drop in blood sugar (energy) once the hormone insulin had moved all of the excess sugar out of the blood stream to protect me (and stored it as fat..thanks insulin!) Those sharp drops in blood sugar left me feeling hungry, craving, low mood, lacking concentration, a bit fuzzy – no naturally my biochemistry started craving something to raise my blood sugar again and give me some energy. At this point the last thing you will crave is a plate of chicken and salad or a lovely soup. So you see it’s NOT a case of willpower, it’s your biochemistry. You are not weak and you don’t lack willpower! Refined carbohydrates and sugar are addictive foods, for the reasons I just explained.

Is this resonating with you?

I hope you can now see what I am trying to show you – that cravings can be controlled (eliminated) through the food choices you make all day everyday.

When I first embarked on a diet and lifestyle (permanent) change one of the first things I did was switch all the refined carbs over to their whole grain alternative. That meant replacing regular cereal with porridge, jacket potatoes with big salads, regular pasta with brown pasta (and less of it).

The first thing I noticed was that between breakfast and lunch I had no cravings or hunger and I didn’t even think about food at all until someone mentioned lunchtime was approaching – now this was a first!!

Then I noticed that after lunch at about 3pm when I would usually be craving like mad for some chocolate or a cake, I was a bit hungry but not craven, and I just wanted something healthy and opted for hummus, oatcakes and carrot sticks – WOW again!

I also started to lose the evening cravings for chocolate or crisps.

The problem up until this point had been major imbalanced blood sugar levels due to the sugar rushes I was having from the refined carb foods, so I was riding the blood sugar roller coaster all day, trying to manage my cravings and hunger all day everyday.

Not only do refined carbs cause us to ride the blood sugar roller coaster but so does our serious lack of protein. Most women are just not eating enough at all. Protein is KEY for keeping our blood sugar stable and hunger and cravings at bay. If you look at my diet breakdown above there is near to no protein at all. No wonder I was in such a craven mess every day!

The solution? The key to freeing yourself from cravings is to nourish your body with protein at every single meal and snack, plus good fats, use good quality non-refined carbs, plenty of nourishing vegetables and nuts and seeds that provide the essential minerals we need to help us balance our blood sugar, and plenty of healthy fats throughout the day.

You will enjoy your food (and life!) a lot more eating foods like this and you can create some really mouth-watering meals and snacks.

My life transformed once I discovered the right way to eat for my body. I couldn’t believe the clarity I had every day, the clear head, more balanced emotions and moods, and complete lack of cravings.

If I every skipped out on my healthy breakfast (porridge with nuts and seeds at the time) I really did feel it later on. Before lunch those sugar cravings would kick in again and no matter how I ate all day the hunger just wouldn’t go away. It was always a good reminder to stay with my newly created healthy habits.

 

CRAVINGS CULPRIT #2: Stress

When we’re stressed, our bodies use up more glucose from the foods we eat and more of the minerals needed to keep our blood sugar balanced. So stress can cause us to crave, even if we are eating a healthy balanced diet as mentioned above. So its important to recognize when we might be overly stressed and give our bodies more nourishment to manage the issue.

On super stressed days I know I will need more of the good stuff so I allow for that. I have healthy fat and protein based snacks at hand to have in between meals when on easier going days I might not have needed them.

Stress also increases the hormone cortisol, which sends sugar into our blood stream (because it thinks we need to run away from a tiger), this then signals the release of insulin and so we get the sharp drop in energy that we’d get from eating refined carbs and sugar. So its just more important when stressed to ensure the protein is there and the healthy fats too. Healthy fat helps to keep us balanced as well.

The solution? When you’re stressed make a consistent effort to eat better, stay hydrated and get more sleep and do things that help to bring calm to body and so can reduce the impact of the stress on our hormones (cortisol and insulin), this way we automatically dial down our cravings.

Some things you can do to reduce the impact of stress are:

  1. This short breathing exercise: Find a comfortable position and close your eyes. Take a deep breath in through your nose and hold it. Exhale through your mouth. Again, deep breath in through your nose and hold it. And exhale through your mouth. One more time, take a long, deep breath in through your nose. Hold it. Exhale through your mouth.
  2. Read good fiction or self development books in the evenings instead of watching TV, scrolling on your phone or tablet, or working on your laptop.
  3. Get some yoga into your week whether once or 3 times, anything will help. There are some great online subscriptions out there so you can do it from your own home, if you cant get to a class outside like yogaglo.com.
  4. Cuddles with your pets, friend, partner, kids!
  5. Relaxing in a bath with some lavender essential oil and Epsom salts, dim the lights and just lay there. I like to play a meditation whilst I’m in the bath and just feel myself calm and switch off for 20 minutes.
  6. Go for a walk in nature/green spaces. Listen to some of your favourite uplifting music – a powerful mood changer!

 

CRAVINGS CULPRIT #3: Boredom

Cravings can also be down to sheer boredom, so think on this for a minute. Perhaps you’re so bored in your job every day that you simply want something to spice things up a bit and get you through a draggy afternoon?

If that’s the case should you start thinking about switching to a job you find more interesting?!

If you’re boredom eating at weekends or in the evenings what could you do instead to fill your time? Find a hobby. Could you join a creative group, or a dance class or other fun fitness group? Read something that really gets your attention.

Maybe you could study something you’re passionate in your spare time. I have a friend who was pretty bored and she sat and thought about what she was truly passionate about. She realized that was make-up so she started spending her evenings watching make up tutorials on YouTube and practicing on herself or her housemate. That soon took her away from her cookie jar! Now she’s started a professional course and is planning a total career change!

 

CRAVINGS CULPRIT #4: True Hunger vs. Emotional Eating

There is a difference between true hunger and when we are highly emotional and want to fill our emotions with food. It can be hard to know the difference if you don’t take some time to think about it before diving in to that packet of cookies. Emotional eating can create a never-ending cycle of cravings.

The solution? Awareness is always the first step. By simply making the connection, and following the trail back to the trigger, we become mindful about the underlying feelings behind our food choices so we can regain control.

Need help with snack ideas that will get you kicking your food cravings to the curb once and for all? Click here to get your copy sent straight to your email address today. 

 

With love,

Francesca

Struggle with binges or overeating? Part 2

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In my first installment on binge eating I talked about the most common reason that I see for binge eating, which is….not eating enough food across the day and week. So many women are still following outdated low calorie diets and doing tonnes of cardio in the gym each week. Their daily calorie intake is just falling too short and by the end of the day, week or month (whenever it is for you) this leads to binge eating simply because you are hungry.

When your metabolism doesn’t get enough energy (calories, from the right places) it starts to crave energy-dense food and when you get your hands on it you eat the lot. This is normal physiology, nothing to beat yourself up about. All you’re doing wring is starving yourself. So the first place to start if this is YOUR issue is to start increasing the amount of food you eat each day by adding in more good fats and quality protein.

Today I want to address some of the emotional reasons behind binge-like eating behaviour.

Being aware of your emotional triggers is KEY and the first place to start if you want to address it.

It might be loneliness, anger, frustration, a stress response, sadness, or other. We all have different emotions to different situations and handle them differently.

Sometimes binge eating is fulfilling a particular human need that isn’t being met, the most common ones being love and connection, which is a basic but strong human need.

Start by identifying YOUR emotional trigger, for example is it boredom or loneliness? Are you using certain foods to fill a void?

Once you’ve identified the emotional trigger then start to think about what else you can do to fulfill that need or fill that void.

Before I met my partner I lived alone, which I absolutely loved and didn’t actually want to change, but from time to time I could feel a little isolated because my sister and her children, whom I’m extremely close to live in Ireland, my Dad is a couple of hours away, and we lost my amazing Mum in 2011. So some lonely Saturday nights I could easily find comfort in a giant bag of crisps and whatever else I fancied. But if I just called them on Skype for a chat and a laugh the cravings I THOUGHT I was having dissipated. Other times I would go for a good workout, go for a walk, have a relaxing bath, listen to music, or listen to a podcast or powerful self-development audiobook. By the time I was done I my mind had usually diverted away from the need to binge and I was instead preparing a nourishing balanced meal for myself.

A client of mine, during one of our coaching sessions, identified that she immediately reaches for the office biscuit tin whenever she’s just had a challenging conversation with a difficult colleague in her high-pressured job. As soon as she recognized this she was able to stop herself in her tracks and think about what she was doing. The next time she found herself reaching for the biscuits she made a deal with herself that she would first go for a walk outside then come back in and if she still wanted a biscuit she could have one. She didn’t still want the biscuit when she got back, and this was the case 99% of the time going forward.

Another thing to ask yourself if your binge eating is fulfilling a need that isn’t being met is how can you change your life so that need starts being met in real terms? Sometimes we simply can’t change our circumstances but in some cases we can, if we think hard enough about it there IS a few things we can make happen or change that will improve our situation and remove the need for emotional eating.

So, identify the underlying reason for your binges;

  • Do you eat enough protein and good fats across the day and get ENOUGH calories in? (Click here to read my blog on calories)
  • What is your emotional trigger/s?
  • What need isn’t being met in your life?
  • What else can you do to meet that need that doesn’t involve food or drink?
  • Is there an emotion that you’re trying to suppress with the food you want in that moment? You may not be aware of this at the time but if you can try to sit with your emotion for a while and let it come to the surface, and express itself (e.g. in the form of a long old sob) then you may just find you no long need or want that particular food anymore because all you were trying to do with it in the first place is suppress the scary unwanted emotions. Instead, let the emotions come, sit with them and let them pass through.

Sit down and make a list of things that make you happy and lift your spirits, however big or small. From there see if you can start to incorporate more of this into your daily life, coupled with eating ENOUGH food by way of quality protein, good fats and fibre, and see if this changes your binge episodes for the better.

JOIN THE PRIVATE FACEBOOK COMMUNITY! It’s a group of fabulous women who share similar goals for their health, weight and lives. We support and lift each other up, and I’m in the group doing regular live educational sessions to help guide you through long term habit changes when it comes to your nutrition and lifestyle. Click here to join us!

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

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