Tag Archives: diet

6 Secrets to Saving Calories.

One fear of many is gaining excess amounts of body fat in their adaptive training period.
I can understand that fear on a personal level.
One thing to remember though, you don’t need to be 100% stage lean or athletically ripped all the time.
In fact it’s not healthy for you physically or mentally.
That being said, to some people this is ‘them’ an it’s how they are and all they choose to be, in which case that’s cool because their understanding is that for constant aesthetic glory there may be a sacrifice to physical performance (lifting, sport, etc) or health, and that’s a price they’re willing to pay.
So before you get on at the people who want to ‘look good’ all the time, just remember, it’s their choice.
After all, you can’t say shit these days about people destroying their health through obesity because it’s ‘body shaming’ yet you can take lumps out of those who love fitness because it’s ‘obsessive’ and ‘unhealthy’.
Fucking hypocritical bullshit that is 😂
Anyway, here are the 6 secrets:
1 – Hold the Milk
Drinking black coffee, tea, or things such as mint/peppermint tea’ etc isa great way to save on calories if you’re a little worried that some will sneak up on you.
2 – Condiment Reduction
Mayonnaise, I love it, however… what I think might be say 15g is actually more like 50g 😋
Spreads, sauces and all things related are often very calorie dense and super easy to consume plentifully, so reducing how much you have will save you a rather large amount of calories.
This doesn’t mean stop having it, just reduce it.
^^ You can also substitute for spices, check your cupboard because I’m sure there’s a 5-spice in there somewhere hidden away.
3 – Less Cardboard Carbs
I know that people are stockpiling the nonperishables.
Cookies, sweets, biscuits, cereals, and all things carb that come in a box, while they last for decades and taste delicious, you can chow down on 600+ calories in a matter of mere minutes if you’re too careful.
Swap these for veg.
Seriously, instead of snacking on cereal bars eat a packet of peppers, you can buy either of these for about £1 (three large peppers or 4-6 cereal bars), same price, massive difference in both nutritional quality and calorie content.
4 – Unhealthy Health Food Trends
Juicing, fat free foods, meal replacements, basically anything that is a ‘trend’ is something to watch out for as they are often love in nutritional value and high in unneeded calories.
Now you may have read juices and feel confused because they’re meant to be good for you, ad to be fair veg only ones are great, adding in one or two fruits also won’t hurt, however…..
It’s the heavy fruit ones and also the added scoops of whey (or some form of protein), peanut butter, Nutella etc that skyrocket the calories, making what was once a tidy snack into a calorie laden catastrophe.
As for meal replacements, etc, well, just cook and don’t be lazy.
5 – Diet & Zero
Now some people love fizzy or carbonated drinks, if this is your vice then going for the Diet or Zero option will save you on the extra calories in this time.
I’d also alternate with drinking water, for example:
1 pint water > 1 pint Coke 0 > 1 pint water > 1 pint coke 0
This way you’ll learn to control yourself and also end up appreciating the carbonate beverages far more. Plus water is apparently pretty good for you accordion to ancient lore.
6 – Alcohol avoidance
Personally I feel people soul avid this entirely, less for special occasions (weddings, christmas or new year, not birthdays as it’s always someones birthday).
Give it’s 7 calories per gram this is the fastest way to rack up unwanted ones and pile on the pounds, which is a 40’+ waistline is your goal then by all means fill your boots, however that may be not so beneficial for your health.
Now some people feel they need a drink and can’t live without one.
Being someone who has slain the demon known as alcoholism (high functioning I might add), this can be a hard thing for people to put to bed or not rely on.
I can say that opting for spirits s a substitute to beers, stouts, and other dense drinks will reduce the total calories consumed, this means neat, no mixers – you’ll drink less that way. While not ideal, it’s a start.
There you have it, some ways you can curve your consumed calories while you stay safe at home.
#7 – Bouns Tip – Portion Control
It’s easy to simply eat too much in the form of too big a portion, don’t eat more than you need.
Piling up a plate is nothing short of gluttony, take only what you need and err on the side of less, you can always snack on peppers post meal if you’re still feeling you need a nibble.

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Can you do better?

If you know your nutrition could be better, then why isn’t it?

Almost everyone knows they could sharpen things up, yet they don’t.

They make excuses instead.

So many well intentioned words.

So many are also utter bullshit.

Things people say just for the sake of saying them, it’s rather irritating really and each time I personally hear something akin to this I find the respect level’s I have for said culprit diminish.

If you on the other hand are honest abut simply not caring, well that I can respect.

Words for the sake of words, not so much.

It does make me wonder why people would fudge things so blatantly with classics such as: “I would eat better if I had more time to prep food.” or something equally steeped in their mouth turds.

People, if you don’t want to do something then be honest about it as opposed to trying to say the right things.

Most wouldn’t care if you told the truth anyway.

Chances are it would stun them in to silence as opposed to how they’ve gone Vegan and how good for you it is.

Does the above applies to you because it’s worth mulling over.

My good people, do me the kindness of answering this with nothing other than pure honesty.

If your nutrition could be better, then why isn’t it?

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Portions In Your Palm:

How much Protein should I have each meal?
What about my carbs?
And fat, I cant forget fat too. How much do I need every time I eat?

If you struggle to establish what your portions should be, this little trick will help you say time and remove any doubt in your mind.

For ladies, use the following:

Protein = The size of your entire FIST. This should be optimal for your own personal requirements.
Carbs = The size of your entire HAND if laid out flat. This will be ideally veg.
Fats = The size of your THUMB. This works well when carving out butter, coconut oil or grabbing some nuts as a snack.

For men it’s a good idea to workout portions based on both hands.

What could a meal look like then?

Protein – A whole chicken breast.
Carbs – A potato and veg.
Fats – A small nob of butter in the potato (Or coconut oil used to cook the veg/chicken).

It’s simple really when you think about it.

Now the next time you’re planning on making a meal and are unsure on your portion sizes you had a hands on practical guide that you can use, the best part is that you can take it everywhere you go too.


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Fat Loss Faux-pas

Lucky number 7. Everyone likes this number right?

It’s not too close to 10, but its far enough away from 1 to make it look like a committing number, this give people the opportunity to sound committed when they’re really not – Watch out for the number 7 because it can often a 1 in disguise.

While the number 7 doesn’t really have any relevance to the faux-pas for today other than the fact we on the 7th faux-pas, I thought you might like to know the psychology behind peoples love for the number 7.

Fat Loss Faux-pas #7 – Meal Replacement Meals (Shakes/Supplements)

When some embark on their fat loss journey it is very easy to become entangled in the web of meal replacement companies that offer the QUICK FIX solution to fat loss. There is not quick fix short of surgery I’m afraid.

Meal replacement shakes, bars etc are often man made and might contain some rather interesting ingredients. While there have been plenty of people that have lost a considerable amount of fat on these, there is a considerable amount more who haven’t lost and or piled all the weight they lost on the shakes back and plus some more just to be safe.

These monstrosities will lead people to avoiding actual food almost entirely – That’s a very bad thing. It could potentially lead to some psychological issues and disassociation with food, you will do well to avoid going down this route.

In my opinion there is no substitute for nutrient dense whole foods, some might even call them REAL FOODS when compared to the Frankenfoods that we mortars have created. Eating the majority of your calories (if not all of them) from whole foods will benefit your waistline far more than meal replacements ever could.

Don’t get sucked in by the offer of the quick fix.


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10 Fat Loss Faux-pas

I hope everyone had a good weekend off. You probably noticed no more fat loss faux-pas went up of the weekend, but, there was a reason of that which leads perfectly in to the next mistake to avoid.

Fat Loss Faux-pas #6 – Having a Cheat Day.

Fat loss and more importantly maintaining that fat loss isn’t something that can be easily turned on and off for everyone. Copious amounts of different diets over the years have advocated a ‘cheat day’ or something similar, I believe some even allow ‘cheat weekends’, which I’m sorry to say have a disastrous effect on on your fat loss.


Because the average person lacks sufficient will power to say no when they’ve had enough, this leads some to over indulging (binge eating), thus consuming thousands upon thousands of unneeded calories which completely destroys any caloric deficit accumulated during the week and puts a stop to any potential fat loss.

When the above happens people are left baffled as to why they have been ‘good’ all week with nutritious whole foods etc and still haven’t lost any weight. Being ‘good’ is not my favourite term because as children when we were good we got a reward or treat for being good, people see their ‘cheat’ weekends as rewards and over do it.

I am not saying that you cant have a little of what you fancy. In fact I would encourage you to have a little of what you fancy each day, just to be clear I shall say it again; have a LITTLE of what you fancy each day, DON’T, BINGE.

Please try and remember you need to find a balance in your life. If YOUR personal balance means you have one or two more things you like than your friend but your fat loss is half of theirs then accept it, if that’s what makes you happy.

After all, what’s the point in staring a lifestyle/nutritional change to lose weight and burning fat if you don’t enjoy it?

We keep doing what we enjoy, don’t make yourself unhappy trying to shift unwanted fat, do it slowly without pressure on your shoulders and a smile on your face.

Avoid this faux-pas and you will undoubtedly achieve your goal.


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The 10 Habits of Highly Successful Fat Loss

We are now in the last 2 habits adopted by people who are highly successful at losing fat and keeping it off.

The first 8 are a mixture of psychological and physiological habits, but the last 2 are more akin to complete lifestyle changes, before we start number 9 it’s time for another recap:

1 – They Write Things Down.
2 – They Say No.
3 – They Don’t Listen to Every Single Opinion.
4 – They Use Common Sense.
5 – They Make Their Own Meals.
6 – They Avoid Looking RIGHT At Snacks.
7 – They Eat More Protein & Fibre.
8 – They Drink Plenty of Water.

I hope you’re ready because this is something you will want to know.

Habit Number 9: They Make a Small Change Everyday.

This is not a hard as it might sound. You don’t need to make life altering changes each day to help your body relinquish excess fat and keep it off, but being aware of the choices you make will have a big impact on your overall success.

For example, those highly successful people will take the stairs and not the elevator, they avoid looking for food while they’re hungry and almost all WILL have breakfast as this leads to less chance of over snacking during the day.

Small changes often have the biggest impact over a prolonger period of time because they are more likely to become consistent practice (a good habit), after all, small changes are easier to implement.

When you start out don’t try to do too much in one go, this can leave you both physically and psychologically drained while heading towards the biscuit tin. Avoid the trap of thinking you need to take big steps to get yourself started, each journey we take always starts with a single step, losing fat is no different.


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The 10 Habits of Highly Successful Fat Loss

1 – They Write Things Down.
2 – They Say No.
3 – They Don’t Listen to Every Single Opinion

Three down, Seven to go.

It’s worth remembering that these habits have not been concocted from scientific data, or broad scale hypothesis, but from the experience of those people like you who have achieved their fat loss goals.


Shall we continue?

Habit 4: They Use Common Sense.

This might seem a little obvious, but the best things often are.

I have found that over time those who are successful in their journey towards fat loss have a great amount of common sense, which seems to be quite rare actually.

When it comes to food shopping for example they will go about it much like you or me. They wander up and down the isles browsing what the store has to offer, but there is one key difference, they are not dissuaded from walking in to the vegetable section by the cleverly placed POS (point of sale) directly in their eye line.

They will get what they need, not what the want.

The same goes for eating out. That is not to say that their most treasured indulgences are sacrificed, far from it. Instead they will have just enough to make them feel satisfied and not gorge just because they can. This is what helps accumulate the caloric deficit over time and achieves sustainable fat loss.

They are by no means restricted, merely exercising more self control than those who fail to achieve.

The next time you’re faced with a decision take a moment and think “Common sense would say that having this one piece of cake will not derail my fat loss goal, however eating the entire cake like I want to will… Ok just one slice it is then.”.

We all know what we need to do, but very few of us actually do what we know.


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