There are many reasons why a persons weight can fluctuate each day.
Proper understanding can lead to more accurate results.
This in turn can help with self-esteem especially when working towards a fitness goal.
The following key factors below should be considered before jumping on the scales to weigh yourself.
(1) Don't become obsessive. Your weight changes every day because of body fluid fluctuations.
(2) People get confused with weight loss vs. actual fat loss. Muscle and water are two other components that make up your weight and when you lose weight, you can lose some of each.
(3) Sodium (salt) intake within your diet if high, can result in water retention. You will temporarily be holding extra water until your kidneys can process the sodium.
(4) Consistency is key. Whether you choose to weigh daily or weekly, make sure it is at the same time of day, under the same conditions, wearing the same clothes.
Since the 1990’s, our consumption of sugar has increased by 31%.
According to statistics, on average we now eat around 1.25lbs of sugar per person a week.
Take Coca Cola for example, where there are seven spoonful’s of sugar in a single can.
The biggest problem however is "hidden sugars" and it is an ingredient with which almost every food company is now sneaking into our food.
Following a trip to my local Tesco, I picked out these popular supermarket foods to study further.
Muller Light Yogurt - 12g sugar per pot.
Kingsmill Wholemeal Bread - 1.7g sugar per slice.
Lloyd Grossman Tomato And Chilli Sauce - 13g sugar per jar.
Alpen Muesli Original - 9g sugar per serving.
The point is, SUGAR is hidden in everything and our tastebuds now require that sugar but otherwise we deem food boring.
The correlation between increased sugar intake over the past 30 years and the explosion in obesity and diabetes cannot be ignored.
Here are 4 key reasons why we have all got to prioritise minimising sugar intake within our diets.
(1) Sugar specifically promotes belly fat – Fat accumulation around the belly is on the up, so much so, that childhood obesity rates have skyrocketed. Storing too much extra energy (thanks to sugar) and then never burning it, will leave you with larger and larger fat stores.
(2) Sugar is the true silent killer – Excessive sugar intake has manipulated leptin resistance. Leptin is a hormone that signals the brain when it has enough food. But this process has been hampered, leading to overconsumption and subsequently obesity.
(3) Sugar is hidden in everyday foods – We get fooled by our favourite food companies and what lengths they will go to, to hide sugar in everything. Sauces and dressings especially are all fully loaded.
(4) Sugar is making us fat, FACT - Increased sugar, equals increased carbohydrate, which equals increased calories, which equals weight gain. Sugar does not produce the same feeling of fullness compared to food rich in protein and fibre, hence why people continue to eat bucket loads in one sitting and can then still go and have more food again soon after.
It's time we all WISE UP to SUGAR and take back control of the food we eat!
The American Heart Association as well as NHS England recommends that everyone should aim to walk 10,000 steps (roughly five miles) a day for overall health and to decrease the risk of heart disease.
Walking is one of the easiest and best activities for losing weight and staying fit. Whether it's for work or leisure, is an easy way of being more active without trying too hard.
Setting yourself a target of walking 10,000 steps a day can be a fun way of increasing the amount of physical activity you do.
Don’t panic if you don’t make that total every day either. By making a conscious effort to increase your activity level is still a very positive step in the right direction and over time you will get towards that elusive goal.
This does not mean you need to rush out and buy an activity tracker either. Most of you might not realise that your smart phone and in particular your iPhone already has this mechanism built in, within the Health App. Open the Health App, then click on heath data, then on activity and your daily stats are presented on the dashboard.
Sometimes overlooked as a form of exercise, walking can help you build stamina, burn excess calories and give you a healthier heart.
Increasing your walking is easier than you think. Try these tips for getting more steps into your life. Some might apply to you and others you can ignore. By simply adopting one of these into your daily routine will definitely increase your activity levels:
•In the mornings, walk to the station instead of taking the car or bus.
•If using public transport, get off the bus or tube one stop earlier and walk the rest of your journey.
•At work, take the stairs instead of the lift, or walk up the escalators.
•Go for a walk during your lunch hour.
•Get fit with ‘Sparky’ – Take the dog for a walk each day, thereby killing two birds with one stone.
A touchy subject here potentially, given peoples deep love for Coke, Fanta and Sprite etc.
I know that for some of you, the thought of easing up on fizzy drink consumption would be horrendous.
That said, I do feel strongly about this and want to educate people about the facts.
How many of you actually know about the contents and or negative affects linked to fizzy drinks?
Or are you well aware of them, but just choose to turn a blind eye or ignore them.
The message here is NOT one of ‘you must stop’ drinking them as that would unfeasible, but I would urge people to consider drinking them in MODERATION and not overindulge or rely on them as your primary source of fluid intake.
Why?
Because there are various evidence based studies highlighting the problems associated with soft drinks. Here are just a few:
(1) They contain caffeine which is a mild stimulant and a diuretic, but they also contain sodium (salt), 45mg per can. Taking on sodium and losing water as a result of the caffeine equals increased thirst. And invariably, what do people do? They drink more of the stuff.
(2) These drinks are full of sugar (39g per can), chemicals and in most instances have zero nutritional value.
(3) They are bad for your oral hygiene, as the sugar can line your teeth and can lead to tooth decay.
(4) Diet fizzy drinks, which many people opt for as an alternative are often packed full of artificial sweeteners, which are not safe for our health over the long term.
(5) Soft drinks can alter our metabolism, so that our muscles use sugar for energy instead of burning fat.
(6) Our metabolism becomes less efficient and less able to cope with spikes in blood sugar, which leads weight gain.
If you can, hydrate with WATER as your No1 choice. The body needs water to function optimally, but its benefits extend far beyond being a necessity for everyday health.
Looking after your mental wellbeing is vital, but it's an easily overlooked aspect of our everyday lives.
We live in a world where we rush from A to B and its go, go, go 24/7.
People are busy, distracted and generally have a lot going on managing both their work and social life.
Smart phones, push email and social media all create an environment where we feel we must be constantly online. Mental health is such a big factor nowadays and rightly so.
Check out the following tips below that will help you look after yourself and can make a big difference to your mind, body and soul.
(1) Live in the present – We live in an age of distraction and so often get trapped in thoughts of the future or the past that we forget to experience, let alone enjoy, what's happening right now.
(2) Start your day with what makes you happy – Monday to Friday can often feel like you are in autopilot. Go to work, come home, eat dinner, go to bed and repeat. Start off your day by engaging in a positive activity that you enjoy. You’ll be in a positive state for the day ahead.
(3) Never let pride prevent you from asking for help – Don’t be afraid to ask for help from others, rather than running yourself into the ground over the perceived worry that people will think that you are incompetent. I can’t think of anyone that has gone through life never having to ask for help.
(4) Learn something new - Learning something can increase your confidence and can also be a lot of fun. Take a cookery class or brush up on your photography skills. There are tons of opportunities out there and any investment in your passion is a worthwhile one.
(5) Adopt a better diet - Eating well is key to overall health, including your mental well-being. Try incorporating fruits and vegetables in your diet more often along with brain-boosting foods like Beetroot, Blueberries, Flaxseed, Wild Salmon or Avocado.
We've all had our moments. The mid-afternoon slump or late night craving are often a killer and quick fire way to dismantle even the most determined individual.
And especially at this time of year, in the run up to Christmas, when the house is usually fully stocked with all sorts of treats.
From craving a bag of crisps to a bar of chocolate or even a stuffed crust pizza; the thoughts can be mind consuming.
Our willpower gets tested to the max and only the strongest can resist the temptation and stay clear.
Next time your mind is fixated on junk food, opt for one of these 5 simple and effective research-based tips that will keep you out of trouble and on the straight and narrow.
(1) Go for a walk – Exercising goes a long way towards regulating food intake, plus it is a welcome distraction. So when you return, the sugary snack thought will be long but forgotten.
(2) Drink a glass of water – It is the real test of whether we are actually hungry or just craving. A large glass of ice cold H2O, can be enough to kick the craving into touch.
(3) Chew some gum – Chewing gum after lunch has been reported to decreased hunger feelings. So when the 3pm slump comes calling, reach for that little spearmint friend.
(4) Find a distraction – Food cravings often occur in times of boredom. So seek a distraction to keep yourself occupied, which will take your mind off it. Call a friend, listen to some music or simply walk out of the office and come back 5mins later.
(5) Brush your teeth – Bring a toothbrush into work and call upon it in times of need. Once your mouth is feeling spearmint fresh, you won’t want to go crazy on greasy sugar treats.
Christmas is a little under 5 weeks away and some of you may be worried that you have run out of time to lose those extra pounds.
Fear not. Simplicity and discipline are key in the run up to Christmas, but remember any weight loss goal is ACHIEVABLE providing you stay focussed on the big picture.
Here are my top 5 tips to help you approach the festive season in better shape and feel more comfortable about yourself.
Get started today!
(1) Become menu clever - The run up to Christmas always involves the annual staff party, social dinners and cocktail parties. If eating out, research the menu beforehand and commit to healthy choices. That way, you won’t panic when you get there and resort to the huge calorie overloaded binge meal.
(2) Plan food for the week - Planning for a weeks’ worth of shopping and meals will help you to remain focused and stop you from going shopping every evening. If your food for the week is in the house already, you know what you are having and it will prevent you from buying processed rubbish on a whim.
(3) Cut the sugar - It is hidden in a lot, so start to become more savvy about the food you put in your mouth and learn to read nutrition labels. Sugar is directly linked to upsetting the body’s blood sugar and insulin levels which in turn encourages fat storage.
(4) Balance your plate – When looking at your plate, ensure there is a good balance of protein, carbohydrate, fat and vegetables. Over reliance on one of the other, can lead to a dietary imbalance.
(5) Reduce alcohol intake – Alcohol contains empty calories and so any effort to scale back will do wonders. It can also increase your appetite, making the combination of alcohol and a late night takeaway craving all the more worse.
The weekend is a welcome time to chill out after a hard working week and for many of us, that means relaxing our diet.
When faced with social dinners, trips to pubs, restaurants or the cinema, even the most disciplined amongst us have great difficulty staying on track with diet and nutrition.
The excess sugar, fat, alcohol and carbohydrate intake from that binge can often leave you feeling bloated, tired and most importantly GUILTY.
Lets get something straight though, it is not the end of the world and you can put it right.
We have the right to enjoy ourselves and if that means having a pizza, Chinese takeaway, bottle of wine or a few pints of beer, then so be it. We need to live a little and enjoy life.
Monday however, represents the ideal time to hit the re-set button and get back on track, rather than allowing your weekend bender to spiral out of control and continue into the working week.
Here are my top 5 tips to rebalance the body’s systems and hit the ground running:
(1) Drink lots of water - This will help restore the necessary fluid lost as well as clearing out the remains of the weekends session. If water isn't exciting enough, try green tea or even coconut water.
(2) Take some Vitamin C - To help fend off any colds, as studies have shown that alcohol consumption is linked to a lowered immune system.
(3) Have an early night - Catch-up on the sleep lost from the late night before and give your body the best chance to rest and recover.
(4) Eat a healthy breakfast - Breaking down any hangover toxins is crucial in your quest for equilibrium. Try poached eggs with smashed avocado on wholemeal toast or rye bread and you are onto a winner.
(5) Do some exercise - A 20 minute blast of any form of cardiovascular activity will help sweat out some of the toxins that have build up and kick start the week.
The traditional English Sunday roast is a weekly celebration in most households, but have you ever considered the caloric content of your meat, two veg and gravy?
The average Sunday roast can amass a whopping 850kcal, which is a huge chunk of your daily allowance. But all is not bad. The meat is a rich source of protein and the vegetables contain essential fibre, vitamins and antioxidants.
Here are my top 5 tips to make your Sunday roast healthier:
(1) Remove fatty skin on the meat especially with chicken and pork.
(2) Keep roast potatoes whole, rather than chopping in half (less oil absorbed).
(3) Stock your plate up with adequate ‘steamed’ vegetables.
(4) Try to avoid ready made gravy, which is loaded with salt and sugar. If you can make your own which is a healthier alternative.
(5) Keep an eye on the added extras such as cauliflower cheese and stuffing that ramp up calorie count.
The dreaded training rut. We’ve all been there and I bet your reason falls into one of three categories:
Firstly, don’t panic. When you are training for weight loss, you will invariably come across a situation where progress slows down and things level off.
Here are my top tips to prevent a training rut and keep yourself on track towards achieving your desired fitness or weight loss goals.
With me in your corner, you will not fail. I will build a bespoke Personal Training plan around you. I will give you the tools, accountability and guidance to achieve the absolute maximum results possible with as little as 2-3 hours per week in the gym.
With a proven track record of client results, testimonials and transformations, it’s not a case of promises, its goal orientated. If you are willing to commit to the process, work hard and put your trust in me, you will achieve exceptional results, no matter what your age, ability or starting point.
I give everything to make sure my clients change their lives and meet their own personal goals and I will help you to unlock your inner motivation with life-changing results.
Whether your goal is to reshape your body or radically transform your health, I know that truly life-changing results require a personalised approach built on partnership, accountability and hard work.
