Author: getsetgonutrition

Something I hear everyday at the moment is, I got on the scales this morning and…..

Suddenly your day is ruined, your good mood you got up with has disappeared, your angry, frustrated and disappointed. All because you let a silly pair of scales get the better of you.

Did you know your weight fluctuates from day to day? It all depends on what and when you eat, when you exercise, what you drink and even your sleep pattern. Weight can fluctuate quite a bit throughout the day too. Water retention is a big factor. High Sodium intake can cause this. You may think you are eating a low calorie tin of soup but have you checked the sodium content?

Carbs can also make your weight fluctuate and not because of increased fat intake, this is also due to water retention. For every gram of carbs you eat, your body will retain about 3grams of water in order to store the fuel source. Refined Carb foods contain high amounts of sodium too which as we’ve just learnt is key in water retention.

Bowel movements can make the scales fluctuate too, although bear in mind there are usually more digestible materials in transit, even after you’ve just been.

Exercise causes a fluctuation because you sweat, therefore losing water, however this shouldn’t make a difference because any fluids lost during exercise should be replaced.

So how often should I weigh myself?

Well there’s no reason to weigh yourself more than once a week, weighing yourself once a week at the same time will give you a far more accurate idea of your actual body weight. That said I try to encourage my clients to steer clear of the scales, I can always tell when they arrive for a session when they have been on them! They are a complete mood hoover, soul destroyer, motivation wrecker and progression staller.

I prefer to use measurements as a guideline for body composition. Regardless of what size or weight you are, you can see far more progression in measurements than in scales. It’s a much better way to track what’s actually going on with your body. This is important as we all lose fat in different areas and in a different order. If you are losing inches rather than weight its actually a sign you are losing fat and gaining muscle! #winning

One of my clients said to me she was disappointed that she hadn’t lost any weight, however in the next breath she promptly told me she’d lost 2 inches across her waist!

Don’t forget either that weight loss and weight gain can also fluctuate due to outside factors such as stress, environment, emotional factors and sleep. Changing just one thing in each of these elements can have an impact on your life. Weight loss or weight gain is just a by-product of these changes and once you have control of your mind, the weight change will follow.

Motivation is what gets you started and habit is what keeps you going! The key is to keep going, to be successful at something you have to be what most people aren’t – Consistent!

To start your fitness journey today contact me and let’s get through this together.

…..is it sustainable?

A Low Carb Diet can reduce your appetite, by eating more protein and fat which in
turn reduces your calorie intake. Your weight reduction is also faster than a low fat diet especially in the first few weeks, without the feeling of being hungry. In the short term, Yes it can be effective in losing weight.

Low Carb diets are very effective in reducing harmful abdominal fat which over
time drastically reduces risk of heart disease and type 2 diabetes.
Other benefits include increasing good cholesterol, lowering blood sugar and insulin
levels which may treat and possibly reverse type 2 diabetes.

This diet is not for everyone, for it to work effectively you have to do everything right.
Some of the foods allowed in this diet include moderate amounts of meat, seafood and eggs, vegetables aplenty, some fruit ,nuts and avocado.

No snacks or processed foods are allowed.

However the downsides of this diet include constipation, headaches, bad breath, fatigue and irritability. Transitioning into this diet is not pleasant and sleep and hydration will help, in the long run though for most, following a high fat diet will be challenging to maintain.

This diet is technically a restrictive diet and perhaps a bit boring as you eat the same foods most of the time. The eating habits it promotes may lead to heart rhythm problems and may also make exercising more difficult due to the lack of carbohydrate intake.

Whilst the Keto diet rules as one of the most popular, as well as highly researched diets out there now, it is a very divided debate for its audience. Please note though, the Keto Diet is not a miracle fat burner, as the calories in fat you consume are still calories! So working out and keeping the total calorie intake at a reasonable level is the only way this will work – pretty much like any diet plan!! Following it incorrectly can lead to intake of excess fats and in turn increased cholesterol levels leading to heart disease.

In turn, I would advise following a balanced diet with regular exercise to have a fitter, happier and healthier lifestyle. Contact me now to arrange a free one to one consultation to see how you can join this fitness journey.

…….Have you ever wondered why you’re counting calories all day everyday and not achieving anything?

The idea of counting calories to help with weight loss has been around for many years. The public believe that by consuming less calories this will lead to considerable weight loss and whilst yes this will happen it can also have reverse effects if not carried out effectively.

It’s all very well saying well as a woman I’m allowed 2000 calories on average per day, however if all those calories are made up from sugar and starchy carbohydrates that are very calorific, in the long run this is not beneficial to your overall health as well as not providing the body with the correct nutrients.

I had a friend that had this mentality. Funnily enough now she is a diabetic!

Counting calories is beneficial but only if carried out in the right way.

You need to calculate your BMR – basal metabolic rate – how many calories your body needs just to tick over throughout the course of the day.

Once you have this you can then calculate how many calories you consume on an average day.

Once you have both these pieces of information you can calculate how much weight you want to lose and how much the calorie deficit should be.

There is a science behind this and I can help you achieve your goal in an effective and healthy way which will last.

For one to one sessions in the comfort of your own home or group sessions with your friends please contact me

When I qualified as a nutrition and weight management adviser alongside a level 2 gym instructor qualification and many other courses my path, as many of you will understand, took me down a completely different route.

Since having rediscovered my identity about 18 months ago and moving back from Spain I decided to rekindle my love of all things health and fitness.

I retrained and furthered my health and fitness knowledge, the industry has changed so much over the years and I needed to be brought up to speed.

I have a level 2 coaching award and am also qualified in childhood nutrition and obesity prevention

I deliver lunch clubs, after school clubs and curricular p.e lessons in schools, which i love, It has taken me out of my comfort zone and also made me realise this is my comfort zone!

I will share with you all my stories, my tips, my strategies for dealing with everyday life through not only health and fitness but also how to find yourself amongst the chaos that is everyday life!

Fitter, Happier, Healthier….. Enjoy xx