Slow and steady wins the weight loss race.

Jul 25, 2023 | Emily's Blog

True: you need to be in calorie deficit to lose weight

Also true: you can increase the amount of food you eat and still lose weight..

Hear me out.

The magnitude of the deficit dictates the sustainability of the diet

… therefore, providing you are still in a calorie deficit, having some extra food will not stop weight loss.

Here’s the all too familiar scenario…

If you are in a daily deficit of 800 kcal you will lose weight at a certain rate. Happy days. But if you are constantly feeling hungry, the following things can happen…

  1. You consciously or subconsciously eat more. How many times have you weighed out peanut butter to the exact amount but then dipped the spoon back in for a bit more? How many times have you gone out to a restaurant and picked the “sensible option” knowing full well it was not the “sensible option”? (side note: food should be enjoyed, so pick what you want, just be true to yourself if you are actively trying to lose weight).
  2. You consciously or subconsciously move less. Your workouts start to lose some intensity, you sit more and move slower. The shop you would normally walk to now seems very far away and you only have time to drive.

That 800 kcal deficit is starting to look a bit less impressive. It might not even be a deficit any more.

So, why not add in a few extra calories – say 300kcal?

You’re still in a deficit by 500kcal per day. That’s 3500kcal per week. 1lb fat = 3500kcal.

The rate of weight loss at the start might not be as quick, but it will be more sustainable. You might still get hungry, but not all the time. You’ll feel more satisfied after your eating occasions so you are more likely to…

  1. Make a conscious decision not to re-dip the peanut butter spoon.
  2. Make a conscious effort to put your everything into your workout & to keep moving as much as usual.

Drastic deficits are rarely a sustainable approach. They are one of the reasons that “fad dieting” doesn’t work (but is a great business model). The fad diet creates a significant deficit for rapid weight loss. You post your 4 week transformation on social media & everyone cheers asking what’s your secret? You are tired & miserable.

You eat a bit more here and there. You do a bit less now and again. What you don’t post on social media is, over the next 6 weeks, you put all that weight back on. So now you turn back to the fad diet. They take your money and watch the process happen again from the side line. Sound familiar?

Whereas if you took a steady approach, your rate of loss might not be as instantly impressive, but you will feel better, have more energy, and consequently stick to it longer. And voila, more total weight loss, maintained.

Be the tortoise.

Need some help. Contact me.

Stories from Instagram

Sorry this is a lot longer than normal but heres a bit of chocolate/sugar reduction education.

Why we can’t “just take the sugar out” of our favourite foods.

The real question is “do we even need to”?

Foods are meant to be enjoyed. Foods like chocolate are meant to be enjoyed in moderation.

The problem is never the food itself. Chocolate is delicious, as it should be.

Ps. Chocolate labelled as sugar reduced tastes like 💩 It’s not chocolate. 

Need help? DM me.

#nutrition #food #foodie #health #producttechnology #foodindustry #chocolate #sugar #diet

Sorry this is a lot longer than normal but heres a bit of chocolate/sugar reduction education.

Why we can’t “just take the sugar out” of our favourite foods.

The real question is “do we even need to”?

Foods are meant to be enjoyed. Foods like chocolate are meant to be enjoyed in moderation.

The problem is never the food itself. Chocolate is delicious, as it should be.

Ps. Chocolate labelled as sugar reduced tastes like 💩 It’s not chocolate.

Need help? DM me.

#nutrition #food #foodie #health #producttechnology #foodindustry #chocolate #sugar #diet
...

PLEASSSSEEEE stop believing everything you read!

If we keep listening to the next new big thing in dieting, we’re going to run out of things to eat. 

We didn’t get it right with grapefruits.

We didn’t get it right with cabbage soup.

Gluten free faded out. 

If we believe everything we read now, we would currently be dying from…

Carbs 🥖
Meat 🥩
Carbs 🥔
Vegetables 🥦
Processed foods 🍪
Anything cooked 🍝
Carbs 🍐
Solid foods 🍣
Anything Tim Spectre doesn’t like 🧁
Carbs 🥪
Your own gut microbiome because you ate a carb 🦠 

Instead, let’s focus on the tired & tested.

Want to lose weight? Calorie deficit. In whatever way is most sustainable for you.

Eat your fruits & vegetables (please carnivores).

Eat fibre (also, please carnivores).

Eat less saturated fat 🥓 & more polyunsaturated fats 🥑

Eat lean sources of protein 🐓 

❌DELETE anyone with extreme views that preach the removal of entire food groups.

… anyone that works in absolutes “it WILL ruin your health”

… anyone who doesn’t understand inflammation. 

Thanks.

#nutrition #health #dieting #evolution #extremeviews #facts #wellnessindustry #carbs #enjoyfood #foodie #lovelife

PLEASSSSEEEE stop believing everything you read!

If we keep listening to the next new big thing in dieting, we’re going to run out of things to eat.

We didn’t get it right with grapefruits.

We didn’t get it right with cabbage soup.

Gluten free faded out.

If we believe everything we read now, we would currently be dying from…

Carbs 🥖
Meat 🥩
Carbs 🥔
Vegetables 🥦
Processed foods 🍪
Anything cooked 🍝
Carbs 🍐
Solid foods 🍣
Anything Tim Spectre doesn’t like 🧁
Carbs 🥪
Your own gut microbiome because you ate a carb 🦠

Instead, let’s focus on the tired & tested.

Want to lose weight? Calorie deficit. In whatever way is most sustainable for you.

Eat your fruits & vegetables (please carnivores).

Eat fibre (also, please carnivores).

Eat less saturated fat 🥓 & more polyunsaturated fats 🥑

Eat lean sources of protein 🐓

❌DELETE anyone with extreme views that preach the removal of entire food groups.

… anyone that works in absolutes “it WILL ruin your health”

… anyone who doesn’t understand inflammation.

Thanks.

#nutrition #health #dieting #evolution #extremeviews #facts #wellnessindustry #carbs #enjoyfood #foodie #lovelife
...

Let’s talk about chocolate…

For anyone who didn’t know, I used to work in the food industry for product research in confectionery so I know a lot about chocolate.

Hit me with any questions!

Happy Easter 🐣 

#nutrition #health #chocolate #easter #eastereggs #confectionery #fitness #mindful #food #foodie

Let’s talk about chocolate…

For anyone who didn’t know, I used to work in the food industry for product research in confectionery so I know a lot about chocolate.

Hit me with any questions!

Happy Easter 🐣

#nutrition #health #chocolate #easter #eastereggs #confectionery #fitness #mindful #food #foodie
...

Give me strength ☕️ 

The theory is that coffee [caffeine] has been “proven” (it hasn’t) to “encourage fat storage around the mid-section” through the stimulation of adrenaline, in turn stimulating cortisol (stress hormone) release. 

In the body, every action has MULTIPLE reactions. It is the NET of these reactions that matter, i.e., do the positives outweigh the negatives or vice versa?

So yes, caffeine intake does stimulate a small increase in cortisol, but…

Caffeine intake actually promotes weight loss (or at least reduces weight gain) because it ALSO increases metabolic rate, fat oxidation, & energy expenditure, & reduces appetite. 

In addition, moderate caffeine consumption is generally associated with some health benefits e.g., reduced risk of certain diseases, improved physical & cognitive performance. 

https://doi.org/10.1080/10408398.2018.1507996.
https://doi.org/10.1146/annurev-nutr-071816-064941.

#nutrition #health #coffee #caffeine #science #bs #weightloss #fitness #exercise #appetite

Give me strength ☕️

The theory is that coffee [caffeine] has been “proven” (it hasn’t) to “encourage fat storage around the mid-section” through the stimulation of adrenaline, in turn stimulating cortisol (stress hormone) release.

In the body, every action has MULTIPLE reactions. It is the NET of these reactions that matter, i.e., do the positives outweigh the negatives or vice versa?

So yes, caffeine intake does stimulate a small increase in cortisol, but…

Caffeine intake actually promotes weight loss (or at least reduces weight gain) because it ALSO increases metabolic rate, fat oxidation, & energy expenditure, & reduces appetite.

In addition, moderate caffeine consumption is generally associated with some health benefits e.g., reduced risk of certain diseases, improved physical & cognitive performance.

https://doi.org/10.1080/10408398.2018.1507996.
https://doi.org/10.1146/annurev-nutr-071816-064941.

#nutrition #health #coffee #caffeine #science #bs #weightloss #fitness #exercise #appetite
...

One for the ladies. Just a few practical nutrition tips to help with appetite when going into peri- & menopause. 

Easier said than done so please reach out if you need additional support.

And please be aware that nutrition can be supportive when trying to reduce symptoms, but nutrition is not medicine. It can not be used as a replacement for HRT.

#nutrition #health #menopause #perimenopause #nutritionsupport #nutritioncoaching #appetite #food #foodie #protein

One for the ladies. Just a few practical nutrition tips to help with appetite when going into peri- & menopause.

Easier said than done so please reach out if you need additional support.

And please be aware that nutrition can be supportive when trying to reduce symptoms, but nutrition is not medicine. It can not be used as a replacement for HRT.

#nutrition #health #menopause #perimenopause #nutritionsupport #nutritioncoaching #appetite #food #foodie #protein
...

#girlpower and all that…

Everyone starts somewhere. The key is to start.

Be inspired. 

Feel empowered.

And one day, you’ll be the inspiration 💚

@danwilliams.takeyourshot 
@awmuscleandfitness 

#nutrition #fitness #health #inspire #girlswholift #womenwholift #bodybuilding #strength #motivation #strongwomen #muscle #workharder

#girlpower and all that…

Everyone starts somewhere. The key is to start.

Be inspired.

Feel empowered.

And one day, you’ll be the inspiration 💚

@danwilliams.takeyourshot
@awmuscleandfitness

#nutrition #fitness #health #inspire #girlswholift #womenwholift #bodybuilding #strength #motivation #strongwomen #muscle #workharder
...

It’s important that we can recognise foods that are nutrient dense and supportive of health. These are the foods you should focus your diet around.

Non-nutrient dense foods are also fine. These are the foods you can enjoy in moderation.

Assuming that one is unprocessed (or minimally processed) and the other is processed (or ultra processed) is incorrect & frankly quite damaging.

There are ultra processed foods out there that are fortified with vitamins & minerals commonly lacking in the diet, and therefore can be important to some people’s health. They shouldn’t be judged for eating them.

It’s also important to consider access and affordability of leading an unprocessed life. It’s quite elitist. It’s not always possible and probably not wanted. It’s just another way of introducing rules around eating and barriers around food enjoyment.

If you supplement your diet, your pills are processed.

Ps. The Zoe probiotic kefir drink is processed. Designed by the man who demonises processed foods. That is the world we live in. 

#nutrition #health #food #foodie #fitness #processed #wellbeing #nutritioncoach #healthcoach #lovelife

It’s important that we can recognise foods that are nutrient dense and supportive of health. These are the foods you should focus your diet around.

Non-nutrient dense foods are also fine. These are the foods you can enjoy in moderation.

Assuming that one is unprocessed (or minimally processed) and the other is processed (or ultra processed) is incorrect & frankly quite damaging.

There are ultra processed foods out there that are fortified with vitamins & minerals commonly lacking in the diet, and therefore can be important to some people’s health. They shouldn’t be judged for eating them.

It’s also important to consider access and affordability of leading an unprocessed life. It’s quite elitist. It’s not always possible and probably not wanted. It’s just another way of introducing rules around eating and barriers around food enjoyment.

If you supplement your diet, your pills are processed.

Ps. The Zoe probiotic kefir drink is processed. Designed by the man who demonises processed foods. That is the world we live in.

#nutrition #health #food #foodie #fitness #processed #wellbeing #nutritioncoach #healthcoach #lovelife
...

If you’re trying to lose fat, don’t over complicate it.

1. Make sure you’re in a calorie deficit

2. Focus on protein & fibre intake for satiation (& protein for lean body mass).

3. Fats & carbs are interchangeable. Eat what you prefer! Enjoy what you eat.

The success of your fat loss journey is underpinned by compliance & sustainability. 

@danwilliams.takeyourshot 
@awmuscleandfitness 
@aw_muscleandfitness_owner 
@full_boar_sports 

#nutrition #health #food #foodie #fatloss #diet #protein #sustainability #compliance #fitness #nutritionfacts

If you’re trying to lose fat, don’t over complicate it.

1. Make sure you’re in a calorie deficit

2. Focus on protein & fibre intake for satiation (& protein for lean body mass).

3. Fats & carbs are interchangeable. Eat what you prefer! Enjoy what you eat.

The success of your fat loss journey is underpinned by compliance & sustainability.

@danwilliams.takeyourshot
@awmuscleandfitness
@aw_muscleandfitness_owner
@full_boar_sports

#nutrition #health #food #foodie #fatloss #diet #protein #sustainability #compliance #fitness #nutritionfacts
...

There is only 1 way to lose weight.

A calorie deficit.

The end.

On another note - I’m really anti- labelling diets. Why do we need to?! 

@danwilliams.takeyourshot 🎥 

#nutrition #health #intermittentfasting #diet #weightloss #fatloss #nutritionfacts #fitness #nutritioncoach #healthcoach

There is only 1 way to lose weight.

A calorie deficit.

The end.

On another note - I’m really anti- labelling diets. Why do we need to?!

@danwilliams.takeyourshot 🎥

#nutrition #health #intermittentfasting #diet #weightloss #fatloss #nutritionfacts #fitness #nutritioncoach #healthcoach
...

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