However you want to look at losing weight, one simple truth of any program which holds a chance of success is that a calorie deficit is required.
There are a million ways to create a calorie deficit through food and exercise, and there are a million ways to make it harder or easier through specific food choices and other habits.
Losing weight really should never become a game of maths. Thank goodness, really, as maths is not my strong point. Filling your body up with the nutrients it needs is crucial for long term progress, adherence – and health.
But still […]
Happy New Year! I hope you are all feeling suitably stuffed after a super Christmas!
Regardless of whether you’re feeling all ‘New Year, New You’, I think most of us feel at least a little over indulged. A couple of weeks of paying less attention to getting the right food, or simply eating more than we’ve needed, leaves us feeling bloated, lethargic and generally yuck.
If we could bottle this feeling, it would make it easy to follow through with the ideas in our heads. But the reality is that the bloated ‘over-Christmassed’ feeling passes relatively quickly […]
I pretty much never send specific exercise suggestions on this mailing list.
There is so much variation between what each of you as individuals should be doing. What your mobility is like, your fitness and whether you have much experience with exercise all has an impact on the exercises I’d suggest for you. And that’s before we start to think about how much time you have available, what types of exercise you enjoy and how much stress we ought to be adding on to you.
This all said, after my email about not gaining weight over Christmas, quite […]
What is the best way to inject some confidence into ourselves when making what could be a pretty significant lifestyle change?
The first thing is to start with changes which are so easy, it’s almost impossible not to make them.
What do you need to do this week to take you a step closer to your overall goal? How confident are you that you CAN do those things?
Note that there is a difference between “I can do that” and “there’s no real reason I shouldn’t be able to do that”.
If you’re not completely convinced […]
If you’ve done really well all year, it’s too easy to feel anxious about undoing your hard work over Christmas.
Likewise, if you haven’t done so well – it is also easy to feel anxious about increasing the height of the mountain you need to climb in January!
Reality check time.
Remember that months of hard work is not undone by two days of overeating. Of course it’ll put you back for a couple of days, but it will not undo what you have already achieved.
Really, Christmas Day and Boxing Day are going to involve a […]
This is a fantastic dressing to put on some left over beef and turn it into a really fabulous salad.
You could even put the beef and dressing into a few gem lettuce ‘cups’ with some cucumber and tomato. Yummy. If you’re feeling really keen, you could put some toasted sesame seeds on top too.
Did you know fresh herbs are pretty rich in nutrients? Coriander is full of vitamins A, C, E and K, plus various minerals including folate, iron, magnesium and potassium. Lemongrass contains much of the same, while garlic and ginger have antiinflammatory and antiviral effects […]
As we head into the winter, the shorter days mean our bodies sleep signals come sooner. While that might be annoying, it’s pretty natural.
But the weather can have a less natural impact on us. It’s cold and miserable outside, so we’re spending less time out there.
Did you know that even on a cloudy day, daylight is considerably brighter than any indoor lighting, so if we’re lacking that exposure to bright natural light, our bodies aren’t getting the ‘it’s time to be awake’ signal, and that can lead to us either zombie-ing […]
I’ve never been one for fad diets, crash diets or other unhealthy ways to get rid of body fat.
For me, it’s all about getting as healthy as possible and letting the body do it’s thing. It’s amazing the changes to every aspect of life this approach brings. Not just the number on the scales or the fit of your jeans, but also your energy and ‘get up and go’, the clarity of your thoughts, your mood and the way your body moves and feels.
For a lot of people though, doing what’s needed to […]
I feel, at least in part, the answer to that is: yes.
Why else would they not always represent the work you’ve put in? Why is it that you can eat utter rubbish on Saturday, then lose half a kilo by Sunday morning. And why can you eat like an advert for healthy living for a week straight, then gain weight!
The first thing to remember is that weirdly low and weirdly high weigh-ins are probably just that – weird. They have absolutely nothing to do with your overall progress and are not an indication that you gained […]
A few years ago a lot of people didn’t really know what it meant to be vegan but now, every other restaurant has a vegan option on their menu, and snacks proudly stamp words to the effect of ‘vegan friendly’ on the packaging.
Veganism has had a massive surge in popularity, but before you give it a try, here are some things to keep in mind.
Firstly, if you’re thinking about trying veganism to improve your health, it is worth remembering that there are a million causes of poor health, and it’s likely that eating animal products […]