In an effort to lose weight, people often scale back on the food they eat, but in some cases it can be too extreme which can be detrimental to your results.

You have got to make sure you're getting enough fuel to keep you going all day, whether you're training hard, resting, or somewhere in between.

When people start to notice changes on the scales, they feel good about themselves. They like what they see in the mirror, it becomes infectious, but in an effort to get further results, they then begin to consistently under-eat.

The danger however is not having adequate energy available to support a range of bodily functions.

You shouldn't underestimate what your body requires in order to recover from training and continue to function optimally each day.

Let’s not forget. Your body needs fuels to function and that fuel comes from adequate food and a healthy diet, not scaling back and under-eating.

Eating more of the right foods at the right times can help you achieve the intensities and results you have been missing.

Employ the following tips below which will help you to get the most out of your nutrition and your workouts: -

(1) ACKNOWLEDGE BODY FEEDBACK – Your body is brilliant at telling you what it needs. If you are chronically fatigued after workouts, you probably need more fuel for recovery, not less.

(2) TRUST YOUR APPETITE – Your body’s unique hunger signals are there to help guide you when to eat and drink. When hunger signals come flooding in, find food rather than putting it off, thinking you’re doing your body a favour in the long run.

(3) DON'T SKIP MEALS – This is a sure fire way to limit your progress and can potentially leave you feeling light headed when at the gym. If you train in the mornings, eat fast-digesting carbs before your session and a combination of carbohydrates and protein after your workout to help fuel recovery.

(4) ADJUST CARB INTAKE – If you have dropped your carbs significantly, reassess whether it is having an influence on your general exergy levels and mood. Chances are you may need to introduce them slowly.

(5) CONSUME NATURAL FOODS – Whole grain foods, fruits and vegetables, yogurt, milk, nuts and lean protein should form the main chunk of your shopping list each week. Organically grown foods for example have more nutrients, vitamins, minerals, enzymes, and micronutrients than commercially grown foods.

The topic of ‘morning rituals’ has cropped up over the past week and it has got me thinking.

What can each of us do in the morning to kick start our day in a positive manner?

I bet there are a ton of brilliant ideas out there and if you've got any, please feel free to comment below.

We need to remember that we live in the real world though, and any suggestion has got to be feasible.

The problem that a lot of the wellbeing gurus make, is that their suggestions just aren’t realistic for parents who have kids to prep for school, dogs that need walking or business folk who have got to rush out early doors for a conference meeting for example.

Here are four realistic morning rituals, totally feasible may I add, that will help you start your day in a positive and worthwhile fashion:-

(1) CONSISTENCY WITH BREAKFAST – Some people skip breakfast to save time, but forgoing your first meal is short-sighted. Fuelling up in the morning is one of the best ways to prevent dips in energy and productivity midmorning. Remove the stress and thinking, by eating pretty much the same thing every day.

(2) FILL YOUR WATERBOTTLE – Most people ignore hydration and survive on coffee all morning, with caffeine being a diuretic. We need to drink more than two litres of water a day to stay hydrated. Keep a refillable bottle by your side at all times and refill it every morning before you leave the house.

(3) POSITIVITY FOCUS - You can still incorporate mindfulness and positivity into your morning routine. Texting a friend an encouraging message or taking a few extra minutes with your son, daughter or loved one before you leave. The key is to find a moment, no matter how brief, that will set the right tone for the busy day ahead.

(4) REVISE YOUR WEEKLY SCHEDULE - Take a few minutes each morning to review your schedule for the week. Considering any last-minute changes and any new obligations is paramount. Determine what you can and can't move around and where you can squeeze in a workout.

It's easy to get carried away when starting a new exercise programme. People often think that doing more is better.

But have you ever found yourself placing unreasonable demands on your body as a result of going to the gym?

If your training is becoming an addiction even to the point of possible harm, then it’s time for a wake up call and to reassess your overall strategy.

Overtraining syndrome is a condition that occurs when the body is pushed (through exercise) beyond its natural ability to recover.

We know that training is an integral part of a fitness journey and in most cases it will lead to enhanced aesthetics.

However, if the body is stretched too far, performance will almost always decrease and results will decline.
The balance between training hard and resting adequately in between sessions is crucial, hence the argument is it actually overtraining or under-recovering?

For most beginners, it takes time to get to know your body and what it is capable of.

It’s vital that you listen to your body, easing back when you are getting it tight and but also stepping it up when you are feeling good.

Here are some common symptoms you should constantly be looking out for:-

(1) FREQUENT ILLNESSES - Too much exercise taxes the immune system, making it more difficult for the body to ward off pesky infections.

(2) INSOMNIA - Wide awake at night anyone? The body is sometimes unable to slow down and completely relax, making it difficult to recover between workouts.

(3) MOODINESS - Too much exercise and too little rest can wreak havoc on your hormones and can cause mood swings, irritability and an inability to concentrate.

(4) CHRONIC SORENESS - Post workout soreness in the form of DOMS (delayed onset muscle soreness) is to be expected, but if you are experiencing intense and prolonged soreness/pains, then it's a sure sign that you are doing too much.

Burnout is now more apparent than ever with people running themselves into the ground, resulting in sickness and time off work.

With endless work deadlines, never-finished housework, and daily political firefights, it’s easy to feel depleted and run down.

When that frazzle escalates from temporary stress, into chronic stress and then burnout, you need be able to apply the brakes.

We all have our limits and when we hit that threshold, you come to the point where you ultimately can’t function effectively.

Burnout has three distinct components: a feeling of low personal accomplishment, detachment from others, and emotional exhaustion.

Any aspect of life can deliver chronic stress if there’s a real sense of being under pressure, overworked and overwhelmed.

Here are three key signs to help you recognise when you’re suffering from excessive stress and burnout:-

(1) NEVER-ENDING COLD - Stress increases cortisol levels and your immune system is temporarily affected. If you’re dealing with chronic stress and you become burned out, your immune system is taking a major hit all the time. Feeling achy, like you’re fighting a cold constantly, or have tight shoulders and neck muscles will probably ring a bell?

(2) FUZZY BRAIN - You may have been a multitasking pro before, but now a single task feels physically and mentally demanding. Burnout causes a significant drop in mental efficiency. The mind becomes distressed and there is a sense of pressure that causes it to withhold its energy to protect itself. The net results is that you feel distracted, inefficient, and easily frustrated.

(3) IRRITABLE WITH OTHERS - It’s very possible that every single one of your colleagues, clients, and or managers is annoying. But that said, one distinctive aspect of burnout is seeing other people more as objects rather than humans and that results in a drop in empathy and increased irritability.

Managing our diet in an effort to lose weight is by far the most essential component.

People who combine exercise with a healthy diet are usually interested in improving their general health or personal body image.

It’s worth noting that diet and exercise are two key strategies for enhancing our emotions.

However, exercise alone cannot be relied upon as the sole cure, as it can be making dysfunctional eating behaviours.

Evidence suggests that the majority of people who diet to lose weight, actually fail to keep the weight off over an extended period.

The minority of individuals who succeed in losing large amounts of weight over the long term by using extreme weight loss plans are then condemned to a life of weight obsession and yo-yo dieting.

There is usually a catastrophic rebound of some form, from binge eating to a complete loss of control when at the dinner table.

Ring a bell?

Weight management is about making a sustained lifestyle change for the LONG TERM.

If it's not SUSTAINABLE, then you won't stick to it.

Successful weight loss is not going to happen if you rely on a short-term crash diet. FACT!

Here are a few coping strategies to help you manage your eating and your weight:-

(1) BE ATTENTIVE WHEN EATING – Avoid the sofa and TV. People who eat while distracted also consume 10% more calories at each sitting.

(2) START A FOOD DIARY – By writing down what you’re eating and drinking will help you see caloric totals and or any problem areas, which can then be readdressed.

(3) DON'T SKIP BREAKFAST – Opt for a breakfast that will keep you feeling fuller for longer by including protein (such as a boiled egg, smoked salmon or baked beans) and a low glycaemic index carbohydrate choice (like wholegrain toast or low-fat yoghurt).

(4) DITCH DIETING - A diet has a start and an end date, which means it’s not sustainable long-term. Instead, try a ‘one change at a time’ approach to sustain long-term success. Perhaps implement more vegetables gradually or move away from soft drinks to water etc.

(5) REDUCE PORTION SIZES – Aim to do this at every meal and you’ll certainly lower your caloric intake. Try using smaller plates and bowls perhaps and wait 10-15mins between each course.

It has been well documented that we are in the midst of an overwork epidemic and I know many people can relate to this.

How to find that off switch at the end of the day is a daily struggle that many people are faced with in relation to their work.

Is a glass of wine the only way you can unwind?

When you go to bed, is your mind still in overdrive?

Have you ever woken in the night because of thoughts or worries about work?

The evolution of mobile phones was supposed to help free us up from the office, but technology has actually extended the normal 9-5 day to 9-9 and beyond.

We are effectively handcuffed to our desks 24/7.

As much as 70% of us are regularly required to work outside of normal office hours and many of us actually choose to work extra hours in the evenings for fear of looking bad, by not replying to an email at 9pm.

The number one problem associated with poor disengagement from work is sleep disturbance, which inflicts upon our mental wellbeing.

Our lives are incessantly bombarded and interrupted by emails, texts and phone calls, much of which are unnecessary.

The bottom line is, when you feel good in both mind and body, you can enjoy life to the full and cope with the usual stresses of everyday life.

Here are a few tips to help retrain your brain to switch-off at your own speed each day: -

(1) UNWINDING RITUAL - During the last half hour before you go home, only begin jobs that are easy to complete. Make an essential to-do list for the next day and clear your desk.

(2) REGULAR BREAKS - Take a ten minute break every couple of hours and at least a half hour for lunch each day. Plan your leisure time just as you plan your work time and lock it in your calendar.

(3) LIMIT WORK PROBLEM DISCUSSION - Set rules about how much talking about work can be done at home. Dinner times have now turned into a debriefing rant, but relentlessly talking about work problems reactivates the negative emotions associated with them.

(4) CHILL ZONE - If you are mentally tired in the evenings then sitting down and watching TV is probably the least effective way to unwind. If you look at a screen all day, then perhaps you should try to use different physiological and psychological resources.

(5) PUT DOWN YOUR PHONE - Your iPhone is your lifeline, with your contacts, calendar, To Do lists, and more. However, your iPhone also has access to your email and work contacts and it’s too easy to slip back into work mode.

Could cravings be derailing your diet?

If you’re alive, then chances are you’ve had cravings at some point.

Cravings are a sign that something is off balance and the body needs to pay attention.

Maybe the craving was for some chocolate, a pizza or burger or maybe you had a late night craving for a Chinese take away.

Cravings are linked to emotion and eating because of our emotions leads to OVEREATING. Fact!

Rather than expressing emotions, we tend to stuff crappy food down our necks, which our bodies translate as “COMFORT” and “FULFILMENT” at times when we couldn't be further away from feeling comfortable or fulfilled.

People have difficulty identifying the emotion they are experiencing and also the ways to deal with it, which means they are prone to BINGE EATING, which leads to EXCESS CALORIES and then WEIGHT GAIN.

It is a vicious cycle and one which many people get themselves into and have great difficulty getting out of.

There are three key cravings which we currently experience. Learning to identify each one quickly can help you to make the appropriate changes.

People who become skilled in recognising the craving and then distancing themselves from it, crave junk food etc less than everyone else: -

(1) SUPPORTIVE CRAVINGS - occurs when the body instinctively seeks for food that enhances the healing process, fulfils a nutritional need, or neutralizes an imbalance. Supportive cravings may arise that seem sensible and obvious. E.g. Have you ever craved citrus fruit when suffering from a cold or flu? It’s easy to justify this desire given the vitamin C content and the cleansing effect on the body.

(2) DISPERSIVE CRAVINGS - are a desire for a food that drains health and diminishes our energy. Many of us cry out for foods we suspect will yield an adverse reaction, especially when eaten in excess: sugar, alcohol and junk food are obvious examples. Dispersive cravings are confusing to the body as it is literally duped into thinking that excessive consumption of harmful substances would be helpful.

(3) ASSOCIATIVE CRAVINGS - occurs when we covet food that has a deep and meaningful association with our past. E.g. Many people report that when visiting grandparents, they suddenly long for foods from their childhood. Associative cravings are often the most difficult to deal with because we’re uncertain about whether they’re beneficial or not.

Most Personal Trainers will often ask you to complete a food diary to calculate caloric intake, check for food allergies, triggers, pitfalls and or manage certain health conditions.

From thinking you are flawless with your diet, it appears that when you begin to write things down, you soon discover key problem areas.

Those unacknowledged extras can add up quickly, and get in the way of weight loss and health results.
It has been proved that people who record their intake are hands down more successful at sticking to their desired goal, be it fat loss or muscle gain.

Tips – My Fitness Pal is a great App for tracking what you eat, but to make life even easier, just jot down your intake within your notes on your phone and then review at the end of the day. Or some people even prefer pen to paper.

Here are five key reasons why tracking your intake can positively affect your ability to slim down:

(1) EATING WHEN NOT HUNGRY - Triggers and patterns are often subconscious, and you can’t change something you don’t even realize you’re doing. Keeping a journal changes that, because it allows you to identify the 'whys' of your choices. You can then get to work on forming new habits, and find non-food ways to cope with emotions.

(2) FRIENDS & FAMILY AFFECT HABITS - After starting a diary, people are often shocked to learn just how much more they eat with their partner/family compared to dining solo.

(3) HOW MUCH YOU’RE REALLY EATING - Most people eat about 20-30% more than they thought. The results aren’t shocking because eating is often mindless. Recording your intake forces you to pay attention and offers a real time reality check.

(4) HOW YOU FEEL AFTER CERTAIN FOODS – Noting energy, mood, mental clarity, and digestive happiness after certain foods is crucial. Processed foods often leave people feeling sluggish, grumpy, irritated and unmotivated.

(5) PERCEPTIONS VS. REALITY - My clients frequently make comments like, “I eat a lot of fruit and vegetables” or “I don’t drink that much,” but when they begin to track, they realize just how far off their perceptions are from the reality. Telling yourself and your trainer nutritional white lies will ultimately hold you back from reaching your goals.

During intense exercise, your body taps into the fuel stored in your muscles known as glycogen for energy.
After you've cranked out that last rep, your muscles are depleted of their glycogen stores and have been broken down.

Eating (or drinking) something that combines protein and carbohydrates 30 minutes to an hour after your workout refills those energy stores.

It also builds and repairs your muscles that were broken down, and helps keep your metabolism burning strong.
The sooner you start refuelling, the better off you'll be in terms of recovery.

It is important to point out however, that exercise can suppress your appetite, so it's all down to personal preference and what you can stomach afterwards.

Try to plan ahead and bring your recovery drink to the gym, or pack a snack for when you've finished.
Consuming protein and carbohydrate is best immediately after exercise.

*One thing I must out is that post workout nutrition becomes a critical component and targeted at those who train more than once a day.

Whilst there is nothing wrong with taking your post workout nutrition seriously, for most people, recovery will be achieved in the 24 hours post workout anyway, providing their diet is on point.

Here are some foods I try to eat after my training sessions to help speed up recovery, maximize exercise benefits, help maintain lean muscle and support body composition: -

(1) PROTEIN SHAKE - Made up of half a banana, a handful of oats, one scoop of protein powder, almond milk, and a table spoon of nut butter.

(2) SALMON & SWEET POTATO - Aside from the usual protein hit, salmon is brilliant for inflammation reduction, helping to regulate insulin levels and giving your joints support. Sweet potatoes pack in those complex carbs as well as help to restore glycogen levels, which get depleted after a workout.

(3) GRILLED CHICKEN AND VEGETABLES - Your body is in recovery mode, so you need a nutrient dense dish. The lean protein and carbohydrates in chicken will fill you up without feeling overly bloated. Add some veggies to keep your heart in tip top shape.

(4) TUNA & HUMMUS SANDWICH - If you're a lunchtime exerciser, this is a great sandwich option. Tuna is low in calories, but high in protein and carbs. Hummus is a better-for-you than mayo, whilst also being high in fibre. And last but certainly not least, linseed bread is high in fibre, low GI and a good source protein. A daily serving of 2 slices provides over 30% of RI+ Calcium and 2.4g Omega 3 which is 120% of Recommended Daily Intake (RDI).

(5) HYDRATION - Don't forget the importance of rehydration to replace the fluid and electrolytes lost in sweat. You continue to lose fluid through sweat and urine even after finishing your session, so aiming to replace losses by 150% is a must.

Many of my clients send me food diaries on a regular basis so that I can track their macronutrients and advise on any potential red flags.

I insist that they record not just what they eat, but also their hunger and fullness ratings and how they feel before, during, and after each meal.

A common theme with drastic carb cutting, is the negative side effects. Feeling cranky, irritable, shaky, lethargic and moody, usually leads to intense cravings for junk food.

I want to debunk some of the myths that surround carbohydrates or carbs as they are now commonly known and point out that they are not horrendous, they won't solely make you fat and they can still be consumed every day as part of a healthy diet.

Carbohydrates are the most efficient source of fuel for your body's cells. Our bodies have the ability to stockpile carbs in our liver and muscles to serve as energy banks. If you eat too many carbs, more than your cells need for fuel, then yes, the surplus goes into fat cells. Portion control is key here and it's about striking a balance that you can live with long term.

Cutting back too much however forces your cells to scramble for fuel and can throw your body out of sync.
Including portions of good healthy carbs, provides enough fuel to help you feel energised, but not enough to feed your fat cells. Clients who attempt to cut them out completely, inevitably give up or rebound binge eating and then gaining weight again.

Carbohydrates are important to your health for a number of reasons and here’s why:

(1) ENERGY SOURCE - Carbohydrates should be the body's main source of energy in a healthy balanced diet. They are broken down into glucose before being absorbed into the bloodstream. Glucose is used by your body for energy, fuelling all of your activities. Unused glucose can be converted to glycogen found in the liver and muscles. If more glucose is consumed than can be stored as glycogen, it is converted to fat, for long-term storage of energy. High fibre, low GI, starchy carbohydrates release sugar into the blood more slowly than sugary foods and drinks.

(2) REDUCED DISEASE RISK - Vegetables, pulses, wholegrain varieties of starchy foods, and potatoes eaten with their skins on are good sources of fibre. Fibre is a crucial part of a healthy balanced diet. It can promote good bowel health, reduce the risk of constipation and some forms of fibre have also been shown to reduce cholesterol. Research has shown that diets high in fibre are associated with a lower risk of cardiovascular disease and type 2 diabetes.

(3) REDUCED CALORIES - Carbohydrate contains less calories gram per gram than fat. By replacing fatty, sugary foods and drinks with high-fibre starchy foods, it is more likely you will reduce the number of overall calories consumed in your daily diet.