Showing posts with label weightloss. Show all posts

A Food Snapshot

One of the biggest things that was quite daunting for me at the start of my weight loss journey was this huge cascading flood of outlandish recipes displayed with a minute left of details across fitness social media. 

 My Mother has always brought us up with hearty food which was made from simple ingredients but was nonetheless absolutely delicious. If you're Russian then you'll understand its all about quality wholesome ingredients rather than truffle oil or lobster mousse served in some fancy ass bowl. 

 Numerous times people have said to me that they just don't know what to eat when they're trying to be healthy so I've put together another post with some food ideas which work well for me as I work 9-5 so lack the time to do anything spectacular or labour intensive. 

 Breakfast 


  • Smoothies - just about any fruits and vegetables can go into a quick breakfast smoothie if you don't have the time do cook anything like omelettes. My favourite is raspberry, blueberry, yoghurt, spinach and some granola. 
  • Overnight Oats - probably the most Instagram trendy breakfast you'll see after smashed avocado on toast. I make mine with 40g rolled oats, 1.5 cups chocolate coconut water, a pinch of cinnamon, 1 tablespoon of peanut butter a sprinkle of cacao powder (£4 in Costco - absolute bargain!) and vanilla extra. Shake this all together in some tupperware and enjoy the next morning. 

  • Porridge - this totally drums up memories of my childhood when I would have fat bowls of porridge during the winter. Now I'm not so wholesome and I have the Quaker Oats pouches made with semi-skim milk. If you can, get your mitts on the variety with fruit pieces in it... 
  • Bagels - nothing quite beats a thin sliced bagel topped with chocolate peanut butter and banana. Sometimes I add a few chia seeds for some texture too. 

Lunch 

Since I've left behind my awkward 3-11pm shifts and now work regular 9-5 shifts I have become more conscious of what I take to work. There is always someone's birthday or someone has brought in sweets for "fat Friday" which I have managed to avoid so far. 

I'm not going to be some high and mighty fitness fanatic and say you can never enjoy these things and you must take 100% clean foods with you to work. I'm not that kind of person and anyone that has followed me for a long time knows I'm realistic so some things I take to work are processed and others a little "cleaner"

  • BBQ chicken salad - bbq chicken breast pieces, spiralised beetroot, shredded carrot, mixed leaves, red pepper, sweetcorn and balsamic dressing
  • Chicken and sweetcorn soup - nope I totally don't make my own. I get the preprepared pots from Aldi for about £1 which contain pretty nice ingredients which you can even pronounce!
  • Three Bean Salad - buy yourself a nice tin of 3 bean salad from Tesco for roughyl 49p, add in some sweetcorn, coriander, red pepper and red wine vinegar. The Waitrose version is obviously a bit more posh. 

Dinner

Once again I just keep it simple. I do not entertain the idea of 3 hour prep time and 5 minutes of enjoyment for my food. I want to come home from work, chuck it all together and enjoy it before my workout. 

  • Mediterranean chicken - chicken thighs sprinkled with paprika, sweet potato, red pepper, red onion, cherry tomatoes sprinkled with some orange juice and roasted in a large oven tray for about 45 minutes 
  • Korma - skinless chicken thighs roasted in a korma sauce (naughty me buying a processed jar!) and separately roasting sliced red onions in a little oil until crispy for 45 minutes then serve with brown rice 
  • Satay chicken salad - continuing the chicken theme with cooked chicken thigh, red cabbage, spring onion, red pepper, coriander, lime juice, carrot, sesame seeds and satay sauce.

  • Halloumi salad - fried halloumi cheese served with balsamic dressing on a plate of mixed leaves, pine nuts and tomatoes 
  • California cous cous - blend or finely chop the head of a cauliflower, add pistachios, raisins, pomegranate, spring onion, coriander, fresh mint and dressing of your choice 
Snacks

Snacking keeps me sane between meals and is where I think I used to let myself down because I never understood what a reasonable snack was due to eating out of pure boredom before realising I was doing so. 

  • Soreen - chocolate soreen lunchbox loaves are like 100 calorie brownies. They also some in banana flavour which is pretty much banana bread. 
  • Basic fruits - apples, grapes, bananas and oranges. No excuses for saying you can't have anything to hand at work! 
  • Vegetables - I can quite happily sit and eat a whole bowl of cooked peas and sweetcorn because my freezer is stuffed with frozen vegetables. They're dirt cheap, basically can't go off and only take like 4 minutes to cook. 
  • Yoghurts - anything passion fruit and I'm there. Normally I will go for low fat rather than non-fat but they're pretty convenient in little pots to nab when you're peckish. 
  • Sweetcorn fritters - so many recipes online for these and you can freeze them. 


I hope this gives anyone a little clue as to what they would like to enjoy if they're stuck or maybe how to jazz up what they already eat if its getting boring. People have realised my tendencies to always eat the same things but I'm a creature of habit. As long as your food is nourishing and you enjoy eating it then you're not going to get bored as easily!

XOXO 

Kayla Itsines' Bikini Body Guide


So as of Monday, I will have 6 weeks until my trip to Las Vegas and will be trying my absolute best to eat well and workout consistently before then as I have a whole bikini collection to show off by the pool at Planet Hollywood. I am a big fan of pre-made routines for myself because I just don't have the knowledge and education to plan a reliable regime for myself. That's why I'm going crawling back to the Bikini Body Guide created by Kayla Itsines. 

Kayla is a certified fitness trainer for down under in Australia who has taken the fitness world by storm with her 12 week guides that will work your ass off for weeks 1 to 12 and 12 to 24. These guides can be purchased from Kayla's website and there is also an option to get a free 7 day free workout here to see if the style works for you. Electronic copies of the guides are sent to you directly to keep on your electronic device or print to get a physical copy at hand. 

Kayla also offers a nutrition guide which I think is excellent. It is not a strict meal plan that you should stick to by the gram but it does literally guide you through how to eat better to suit your needs which I think is so refreshing compared to the strict meal plans you find online or in magazines which are not personalised for an individual's needs. It walks you through how to eat more healthily and recognise how to nourish your body properly to support all the extra activity brought about by using the guides. 

The workouts are mix of resistance training, stretching, Low Intensity Steady State (LISS) cardio and HIIT sessions towards the end of the guide. The resistance workouts use minimal equipment so that you can workout using just your bodyweight, or added weights if you wish, for the 28 minute workouts. These include 2 circuits each with the first circuit being performed as many times in 7 minutes, resting, performing the second circuit for 7 minutes, resting, performing the first circuit for the second time, resting and finishing with the second circuit to complete the 28 minutes. You can choose to do the resistance training for 2-3 sessions a week to begin with. They are split up into Legs & Cardio, Arms & Abs and a Full Body workout. These are brilliantly illustrated in the guides so you know exactly what you need to be doing for each move and how your form should be. If you're unsteady in terms of form then don't forget to focus on quality before quantity. It really helps to practise the moves in front of a mirror to see where you need to make adjustments. 

The LISS cardio sessions can simply be walking, slow cycling etc. for 35-45 minutes 2-3 times per week depending upon where in the guide you are up to. The HIIT sessions are 10-15 minutes of interval sprints which are introduced in week 9 onwards in the first guide. The intensity of the workouts increases as you progress into the guide and build up your stamina which adds pressure to your body to respond to the training. How to fit these workouts together into your week and further guidance to consider is all laid out in the start of the guides so that it is very hard to get confused once you have read it through for yourself. 

The equipment required is absolutely minimal. You will need some dumbbells (I sometimes just use my kettle bell), a foam roller for post-workout/stretching sessions, a surface to step up onto and a bosu ball if you have the funds to buy one. This post I wrote on how to start leading a healthier lifestyle has some links to where you can find cheap but reliable fitness wear and equipment. 

Every Sunday night, as of the 6th of September, I will now be posting a weekly catch up of the workouts I have done that week so I can have some accountability to make sure I try my best! I am by no means a serious athlete or some superwoman so I would be classed somewhere around beginner because my workouts have always been basic and things like Insanity scare the life out of me. Hopefully this will act as a long term review of the guides and may help you decide if you want to spend your money on them
XOXO

How To Get Started

The biggest hurdle I think a lot of people have to overcome when they want to lead a healthier lifestyle is the first hurdle of actually getting started or even knowing where to start. I think it was always the biggest let down for me because I never actually had a solid plan or even any clue what I was doing because I hadn't taken the time to teach myself how to actually be healthier. 

I get asked a lot how people should start their new lifestyle because it is quite daunting if you've never done anything like it before and you're ready for such a big change. It is all the more challenging if you don't have any kind of outside support, whether that be a friend or simply the online community. Every one has been there and it is totally okay to be unsure to the point that you ask for help or have to look something up. Nobody knows everything and there is nothing wrong with that. 

You've guessed by now that 5 seems to be the running theme in my blog so I've put together the 5 step guide to getting started with a healthier lifestyle.

1. Know Your Needs

This runs along the whole weight loss idea of eating very little which is perpetuated by the media and uneducated "fitness" fanatics. The most vital thing is properly fueling yourself otherwise you can't be expect to function sufficiently. The key factor is getting enough energy and this can vary from person to person depending upon height, weight, build and exercise levels. As mentioned in previous posts, I would recommend the IIFYM calculator at IIFYM.com to know what your specific needs are. There is no use finding out how much a fitness blogger or a celebrity eats because 9 times out of 10 it just won't work for you. 

You'll need to decide what your fitness aims are too! Do you want to just generally be active and maintain your current size? or do you want to lose body fat or do you even want to build up muscle? All 3 require different things and so that's why one food intake does not fit all of us when it comes to being healthier. The workouts for each are different so you'll need to pick an exercise routine for yourself. 

2. Find A Routine

Finding exercise you enjoy is hard but totally worth it in the end. There are a multitude of different workout styles which can suit our needs whether you prefer pilates, dance, boxing, weights, circuits, yoga, suspension workouts etc. I would say to try different ones and see which you really like doing because there is no point doing a routine you don't like and having to struggle to make yourself do it each week because you don't look forward to it. Being more active is definitely easier if you love the activity. 

Finding a ready-made routine helps bridge that knowledge gap if you don't know what moves work which part of your body or how long to do them for. It can be like having your own personal trainer but not having to fork out a bunch of money for the real thing if you don't require very specific advice. You can buy DVDs such as the Jillian Michaels routines which I adore. You can look on YouTube for Blogilates or Fitness Blender for videos you can workout a long to or buy guides online such as The Bikini Body Guide plus you can find free print outs from places such as Women's Health. Before starting them you'll need some basic fitness equipment too!

3. Get The Basics

Frugality is one of my best skills and I don't think anyone needs hundreds of pounds worth of fitness equipment to get fit. I started out with a supportive sports bra, some old t shirts, leggings and some trainers I bought for £20. Yes it is really lovely to have all the nice new Nike or Adidas gear in the latest patterns but, lets face it, it isn't going to make you healthier faster.

 A quick look online and it is very easy to find a comfortable sports bra which will do the job just fine. eBay, Marshalls, Ross, Argos and Sports Direct are a god send for this kind of thing; you can find trainers suitable for your needs, foam rollers for under £15, sports bras for under £10 and the odd piece of reduced branded fitness wear as a nice treat for sticking to your routine. The absolute minimum that I think anyone can get into fitness with is a workout mat, some supportive trainers, hand weights, a water bottle and a comfy sports bra which can all be bagged for under £40. Whilst eating better and working out, it can be very useful to track your progress and keep yourself accountable so that you see what is working and what isn't.



4. Keep Accountable & Track Progress

Being accountable and voicing that I wanted to be healthier to my friends and online followers made me accountable and really helped me stick to my goals. Before I would just keep the idea quiet and then I could worm my way out of it but with people asking me how I was doing or joining my routine I was more likely to stick to it. 

If one of your friends, family members or your partner is interested in being healthier than you could do it together and support each other on a day to day basis. There are also groups like Weight Watchers, Slimming World and just general support groups where you can meet and put your mind at ease because your challenge is being lessened. 

You don't necessarily have to tell people you actually know and you can remain anonymous online if that makes you feel better about it. You don't have to tell people what workouts you did, how much you weigh, what clothes size you are etc. but just writing or speaking about what your aims are or how you're feeling can help with the challenge of being healthier. 

I reviewed a few apps in my last post which can be used to track intake, maintain a social circle of like-minded individuals and see your progress. Having accountability in an online forum like Tumblr, Instagram or Blogspot to use as a diary, post progress and get out your feelings is something I think would help a lot of people whether or not you have many followers or if many people read it. The accountability it brings will help you stick to your healthy lifestyle in the long run. 


5. Think Long Term 

The one major thing that I feel makes SO many people give up is that we always want quick results. Health isn't something to be rushed and saying you want to lose a certain amount each week or a certain amount by a certain date is pressuring yourself. All that pressure can build up, stress you out and make you give up. I felt so much better generally when I stopped thinking I had to lose 2lbs a week or that I wanted to be slimmer for a holiday. Health is about caring for yourself in the long run and if you take as many numbers out of it as you can then it makes it a lot easier. 

Please don't think that you can suddenly eat clean and workout like a maniac for 30 days before a holiday and be 3 sizes smaller or magically happy with your body. What will you do after that? Put weight back on and go back to how you felt before the trip? It just isn't sustainable and it isn't healthy. None of the quick fixes work and I wouldn't even recommend them to start with. If they worked then everyone would do them. 

Treat your body like you would treat your own child; nourish and nurture it so that it can grow and function to the best of its abilities. Learn to give it rest and time to recuperate without piling on the pressure. Being healthy is just as much about caring for your mental health as it is about your physical health. Adopt a routine which you know that you could sustain in the long run and one that doesn't make you feel negative. 


These are the basics but I think they make a good jumping off point for most people. It is important that if you do have any specific physical or dietary needs that you speak to your medical professionals who can recommend suitable alternatives for you. These are the things that helped me get through my changes and stick to it for so long. I have maintained my weight of ~155lbs for 2 years now and I know it is possible to stick to your new routine if you're ready to make the effort for yourself and your health!


XOXO

5 Favourite Fitness Apps & Teryaki Chicken





I finally have my own desk space in our new house so hopefully (after months of promises) I can finally write on here with a bit more predictability! This post is going to be on my 5 favourite fitness apps for workouts, food intake and progress tracking plus the super simple recipe for my teryaki chicken doburi! 


Apps and technology make fitness so much more easier for me because it allows me to have a support network and a way to actually track my progress so I can physically see how far I have come and what I'm capable of. For me, at the start of my weight loss, it really helped me in terms of support because I was too scared to publish a lot of stuff on my Tumblr or discuss it with my friends so, whether you're a beginner or an expert, apps are useful for anybody.

 1. My Fitness Pal 

Originally I started using myfitnesspal just on my desktop and then discovered the app which made everything easier. It allows you to manually set your personal goals and enter in your daily food intake. You can do this by simply searching for the food by name or scanning the barcode using the camera on your phone. The database is absolutely huge so anybody would be hard pressed to find a food that it isn't have. MFP allows you to enter in meals which you can save and enter into your diary at a later date which is a great time saver. MFP is wonderful for tracking progress too; you can enter your weight and measurements which are then collated into a graph which you can set the scale for depending on how long you want to see your results across. The one side of the app I don't use is the exercise tracking aspect because I don't find the burns to be accurate so I used my own Polar FT4 watch to track my calorie burns. MFP is like the Facebook of the fitness app world as you can add friends, uploaded statuses, add photographs and contribute to online discussions. It is 100% free to sign up but I do have one word of caution. The math used by MFP to obtain daily intake goals appears to be skewed dependent on what information a user inputs. It has told me, and numerous others, to have a daily calorie intake of 1200 which is obviously far too low. To get round this, I used the IIFYM calculator at www.iifym.com and manually input the result from that calculator into MFP. 

2. Nike+ Running 

This is definitely my favourite run tracking app to choose from the multitude that you can find on any app store. Nike's design is sleek and easy to navigate with excellent mid-run prompts to let you know what distance you have covered and your times. If you have a new enough version of most phones or ipods, you can just put your running shoes on and go because the app is free. It can either use cellular data to track you to output a map of your route or simply create a diagnostic output of your run to indicate speed and distance. The big bonus to this app is the rewards and the ability to challenge your previous times or distances, which are all synced together for comparison, with the ability to add your friends too. The badges and trophies helped me challenge myself on a personal level because I really dislike running with others. Although it feels super weird the first time you finish a run and an athlete like Serena Williams is unexpectedly speaking into your headphones!   

3. NTC 

Continuing the Nike theme, Nike Training Club is perfect for anyone who doesn't want to fork out for a PT and who isn't confident enough to design their own workout routines. The NTC app is yet another well designed piece from Nike which can be personalised to meet your own needs i.e. building general strength, losing body fat etc. The workouts are laid out step by step with the app prompting you of when you need to change move or rest etc. The workouts vary in lengths and intensity from basic stretching and yoga across to high intensity circuit workouts. I think the best part about the NTC is that you can shift around the design of the workouts to incorporate less strenuous moves if you're just starting out or have a repetitive injury. Typically of Nike, the app can be used to create long term workout regimes that include a running schedule and the completed runs sync from the Nike+ Running app straight to NTC. The accountability you could create between these two apps would be a push for anyone struggling with maintaining their schedule. 

4. Coach to 5K Apps 

Yet another app for which there are a ton to choose from! The basis for these apps is to train an individual from a beginner runner up to being able to run 5k much more easily. The apps work by prompting the runner via their headphones as to when to run and when to talk with the aim of reducing the amount of time walked gradually over time so that you can eventually run at a steady pace for a 5k. I was dubious at first because I am genuinely a very bad runner but the time splits used are generally quite easy to get through because you're aware that you can take a break soon. I used my coaching app at the same time as my Nike+ running app by turning it on and running it in the background but make sure to keep the coaching app as the main open one. The app I used, and the majority of others I assume, use prompts through the headphone to indicate when to start/stop and what distance that you have covered. I would suggest anyone that is struggling with running to try this even just for a couple of runs because I saw a difference after only 3 uses. There are free versions of these apps and also those which are paid for so it is worth having a look through the reviews and picking whichever sounds best to you! 

5. Fitbit 

I am a sucker for fitness gadgets and especially Fitbits. I had the Fitbit Ultra a few years back and recently purchased the Fitbit flex so I could track my daily activity again. There are much cheaper options out there but the Fitbit has always stuck out to me in terms of compatibility, comfort and tracking capabilities. I think that the Ultra and Flex are the best two models if you don't want to spend too much money. The Ultra tracks everything that the Charge tracks but it costs about £50 more to be able to wear it on your wrist. The Flex doesn't track stairs like the Charge does but, once again, it is £30 cheaper. I sync my Fitbit daily to my phone and you can also add friends on the app/website to complete daily or weekly challenges in terms of your activity. If you don't have the money to spend on something like this then there are numerous pedometer apps for phones or you can purchase a cheap pedometer which works just as well. I have been asked quite a number of times if I would suggest using a Fitbit to track workouts but I am more inclined to say that you're better off spending your money on an accurate heart rate monitor (like a Garmin or Polar) instead of the Fitbit Charge HR which doesn't give out the most accurate readings because it lacks a chest strap. 

So those were my 5 top personal favourite fitness apps. There are a few more that I use but I find those to be the ones that I depend on the most. I hope it guides people towards something that they may find useful for their fitness! 



It is pretty much common knowledge that you just cannot keep me away from Wagamamas but since my boyfriend and I have moved into our own house it is important that we don't just go and blow £50 on a dinner (no matter how incredible it is). To feed my addiction, I started making restaurant food at home on my own budget and it seems to have been a big hit. On Sunday I made us Teryaki Chicken Donburi which is what I eat every single time I set foot inside Wagamamas. I got a couple of requests for the recipe (super simple) so I thought it best to chuck it on here! 

Ingredients
Brown microwaveable rice
Spring onion (1 per person)
Carrots (1 per person)
Sesame seeds (1 Tablespoon per person)
Lambs lettuce or water cress (Handful per person)
Chicken Breast (400g)
Teryaki Sauce (2 Tablespoons)

This is one of the most simple recipes and a case of just throwing everything together. I fry the chicken breast without oil and season with some salt & pepper until its browned on the outside and fully cooked through. You could also grill it if you prefer and that is actually what they do at Wagamas but I am all about speedy cooking. 
Add in two tablespoons of the teryakyi sauce and stir through the chicken. Keep on the heat until it thickens and has coated all of the meat. Microwave the rice (yes I am too lazy to cook rice) and split is between the two bowls. Shred the carrot using a peeler to create ribbons. Slice the spring onion in whatever size chunks or strips you like. 
Wash and tear up the lambs lettuce water cress into more manageable pieces and make sure to get the soil off the roots thoroughly before drying it. Put the rice in the bottom of the bowl, layer on the carrots, add the leaves and then the spring onions. Chuck on the chicken and then sprinkle with the sesame seeds. 
Eat until you're fit to burst!  


Enjoy!
Remember that any questions can be sent to my email address simplyshrinking@gmail.com

xoxo

Food Ideas & Eating Cheaply



I've decided to make a blog post which includes some of my regular main meals/snacks and how I shop to save money because frequently I've had questions about how expensive people find it to eat healthy or that they can't get hold of the expensive "super foods" that are very popular within diet culture.

 I have always been frugal and my Mother has always introduced me to good healthy foods that won't burn a hole through your purse. I'm from a hearty Russian stock that believes in eating well, not wasting foods and not spending a fortune. I have never been one to cook with some strange ingredients or ones that are far too expensive beyond my means. My meals are simple in terms of ingredients and their preparation so they may be useful to some people that are low on ideas or on funds. Below is a list of the foods I will eat for breakfast, lunch, dinner and snacks. As I said, they are very simple so I won't include recipes but I gladly will if people request them. 


- Breakfasts 

  • Porridge sachets made with semi skimmed milk - topped with a selection of the following: peanut butter, organic chocolate spread, chia seeds, dark chocolate chips, cinnamon, honey, almonds, banana, raspberries, blueberries 
  • wholemeal toast with peanut butter, chia seeds and sliced banana
  • wholemeal french toast made semi skimmed milk, agarve syrup and eggs 
  • wholemeal toast with 2 eggs (scrambled with semi skim, fried or poached) and chilli sauce to taste
  • wholemeal pancakes with banana and peanut butter or bacon
  • soft boiled eggs, wholemeal toast and avocado 


- Lunches
  • wholemeal bread sandwich with English mustard, smoked cheese, sliced pickles and thinly sliced ham 
  • cream of chicken soup with sweetcorn
  • tinned tuna in sunflower oil with mayo, sweetcorn, mayonnaise, black pepper and brown pasta 
  • chicken pieces with mayonnaise, red pepper, wholegrain mustard, sweetcorn and brown pasta 
  • tinned tuna in a salad of mixed leaves, green beans, new potatoes and vinaigrette dressing
  • mixed leave salad, sliced ham, red peppers, cherry tomatoes and salad cream 
  • chicken Vietnamese spring rolls made with noodles, red peppers, carrots, cucumber and spring onion with satay dipping sauce  


- Dinners
  • spiced roasted chicken thighs with sweet potato, red onions, red peppers and cherry tomato with a little red or green pesto 
  • chicken thighs or breasts roasted in lime, coriander and garlic served with rice and asparagus 
  • chicken fajitas on wholemeal raps with guacamole, salsa, lettuce, re-fried beans and red peppers
  • quorn chilli made with a basic store bought chilli sauce, sweetcorn, garlic, kidney beans, a bit of BBQ sauce, red peppers and red onions served with rice 
  • quorn spaghetti bolognaise made with a basic store bought sauce and then red peppers, red onions, mushrooms, red wine, garlic, squirt of lemon juice and served with brown pasta 
  • diced chicken on skewers with red peppers and red onions roasted in the oven in a satay sauce (store bought) 
  • roasted chicken, lambs lettuce (or similar), shredded carrot, teryaki sauce and mixed with rice 
  • aubergine fried in olive oil, coriander and garlic served with salad 
  • steak (as a treat because it is pricey) with sweet potato mash and asparagus 
  • chicken kiev (store bought) served with sweet potato mash or fries and roasted red onion
  • chicken sweet and sour with a basic sauce, red peppers, pineapple, water chestnuts, red onions and rice 
  • fish goujons with peas, sweetcorn and mash potatoes 


- Snacks 
  • Aldi delight bites
  • nakd bar - cocoa, apple pie and cashew cookie
  • rice cakes - savory or rice covered 
  • Alrpo Soya puddings - dark chocolate or vanilla 
  • fruit - oranges, apples and satsumas 
  • popcorn 
  • babybel 
  • smoothies - made with frozen fruit, dates, spinach and water 
I should not that when I fry something, I don't use oil because I bought a non-stick pan which means I can cook my eggs and meat without adding extra oils. I do use a small bit of oil when I roast my vegetables but not when I cook meats because the natural juices come out so I cover them in aluminium foil to keep them moist. 

A lot of the "super foods" that are popularised in modern diet culture, such as in magazines and within social media, are quite over-hyped and over-priced but I do think that they can be accessible to most people at reasonable prices if you do still want to include them and I have found a few places (for the most popular ones) where you can get them at cut prices. I have listed more money savings tips for you: 
  • Aldi - pretty amazing for their selection of fresh meats and vegetables as well as the frozen selection. I buy the frozen chicken breasts which cook in 20 minutes, the packets of rice for 49p and the frozen fruit for my smoothies which works out cheaper than the fresh produce. They also have wholemeal crisps, rice cakes and snacks bars
  • Costco - I buy my nakd bars, peanut butter and chia seeds here. It may seem expensive when you go to pay but it works out much cheaper in the long run. The membership is pricey so it is worth seeing if anyone you know has one. 
  • eBay - I recently bought coconut oil from eBay for £6 for 1 litre instead of £6 for 250ml in Tesco. I know a lot of people use it for cooking but I actually use it as a hair masque which I suggest everyone tries. You can find other things like Quest bars, chia seeds etc. on there too if you do a quick search 
  • Bulk cooking - if you find fresh produce reduced then it is worth cooking it or portioning it out and putting it into freezer bags to use at a later date. This is also useful when you're in a rush and really do not fancy spending time cooking. 

That is all the tips and meal ideas I can come across for now so feel free to ask for more detailed recipes or ask me any questions which you would like answered.

 If you would like it, then please drop me an email at simplyshrinking@gmail.com and I will send across my shopping list for you or let me know if you would appreciate it being posted here! 
XOXO

5 Tips For Healthy Weight Loss

In the midst of all my job applications and the Christmas rush, I'm trying to keep my blog as active as I can because of all the positive things people have said about it. Hello if you're a prospective employer having a snoop after seeing this on my resume! I promise you'll love employing me! 
This week is about the 5 things that helped me achieve healthy and sustainable weight loss which I feel might help other people overcome what may possibly be hindering their hard work. I'm not going to ever give out meal plans or workout routines because I don't hold the relevant qualifications so I think it would be morally wrong but I'm more than happy to share generic guidance.




1. Planning

I know for me I just laze around if I don't have some kind of schedule or regime planned for myself and I think lots of people can benefit from planning their time effectively. I'm not saying you need to be super strict and allocate your time down to the last minute but a rough idea of what you need to do each day might help and lessen the likelihood of excuses being made. 

You can find really nice and inexpensive planners that stick to your wall or a diary you can keep in your room so there's no need to spend a lot on a planner specifically designed for fitness. Even a quick Google search here brings up lots of printables you can have for free or buy. There is a wealth of workout routines online already planned out whether it be Blogilates or from Body Building but please be mindful of whether the routine you have found is suitable for you and is made by someone that knows what they're talking about. 

Planning out your meals can take away some of the effort when it comes to thinking what to eat that evening and reaching for junk food as well as saving you money. It saves you money because you might buy less food on the go or not waste food in your refrigerator that you may have forgotten about. Meal planning is handy if you struggle to eat the correct amount and need a bit more guidance so you can divide your daily requirements up into extra snacks to keep you feel, larger or smaller portion sizes etc. This meal plan can then be turned into a shopping list and so you'll always have everything you need as well as letting you work in cheat meals or cheat days so you know that you're having them in moderation. 

2. Maintaining Motivation

Basically everyone that has tried to lose weight feels that huge rush of motivation, you do all your workouts, eat great for a few days but then it starts to fade away and your bed is much more appealing than a workout but nobody is going to workout and eat well for you. 

There aren't any magic words for motivation but finding out what drives you can help. I gave myself a reward system for every 5 lbs I lost where I would buy something like a new DVD, nail varnish, clothes etc. You could also put money in a pot and then use it to buy new clothes when you get towards your target weight. 

On my bedroom wall, I had a piece of paper with numbers counting down from my start weight to my goal weight and I would cross them off every time I lost a pound. Next to this was my workout schedule and both acted as a form of accountability so I was reminded of what I was trying to achieve every single day. 

Creating a social media profile such as blogspot, tumblr or instagram means you can document your journey and progress whilst talking to other people who have either achieved what you want or are at the same stage as you. Having my tumblr helped me immensely not only in terms of accountability but making friends who supported me along the way and being able to look back at my old photos to see how I had changed. 

3. Be Realistic

On numerous occasions I've spoken to people that give up losing weight because they aren't losing it fast enough or the exercise they do is hard. Lots of people feel that way about things when they don't get results quickly but we have to remember that it doesn't take a day to gain weight and it won't take a day to lose it. 

Sustainable weight loss is 1-2 lbs a week, depending on your current body fat percentage, and unfortunately we see lots of magazines with huge titles saying "lose 15 lbs in 15 days" etc. that make us think we're supposed to lose weight fast.

I'm also a strong believer in not adding time goals to weight loss. By all means think 2 years down the line but don't say "i'm going to lose 5 lbs this week" or "lose 15 lbs this month" because you're only rushing yourself and you will get disheartened when you don't hit those targets. Weight loss is more of a marathon than a race and you probably won't lose weight at a steady rate anyway so give yourself time. 


4. Measure Yourself

I've spoken about natural weight fluctuation before but I think it is so important to know how much the numbers on the scales can change without you gaining any actual weight. The only real way to better understand what your body is doing is to periodically take your  key measurements or have your body fat percentage measured. 

I measured my upper arms, under my bust, waist, tummy, thighs and calves every few weeks or so. My weight would sometimes stay the same or even go up due to natural fluctuations but my measurements would show that I was in fact physically smaller. Your weight can go up or remain the same when you gain muscle but because it is much denser than fat it will take up less small on your body but your body fat percentage has decreased. 

There are online calculators for measuring your body fat percentage but I wouldn't be one to quote on their reliability because they work of different equations. Some gyms and doctors will be able to measure it for you using a caliper or an electronic device but I'm assuming they're not suitable for people like me with heart implants! 

If you don't want to measure or weigh yourself, you can also take comparison photos to compare after a few months. I know that I didn't see any changes when I looked in the mirror every day because I was used to what I saw but I was shocked when I compared myself in photos. Seriously! Go take some now if you haven't! I wish that I had taken mine sooner so I could better see how my body has changed. Nobody is going to see them and you don't have to show them to anybody if you don't want to but I just think they're the best way to motivate yourself and see progress. 

5. Stay Hydrated

It's totally normal to confuse hunger with thirst, it happens to lots of people, and the way to combat this is to learn the difference and stay hydrated. Our bodies require water for so many basic bodily functions to work properly and if you're going to workout then you will need to drink more water to counter what you lose through sweat.

Drinking adequate amounts of water can help clear up your skin, regulate your digestive system and help you lose water weight/bloating which may make you appear slimmer. The general recommended amount of water varies but from what I have seen it is about 1.5 to 2 litres a day but it is worth giving this webMD page a read to decide for yourself. 

Apps can help you track your water intake, these include Myfitnesspal or iDrated. I think iDrated is more useful because it works based upon your vita statistics and can be set to tell you when you need to have another drink. If you don't have access to these, figuring out your needs then dividing it up into glasses throughout the day, such as with every meal or certain times, and tracking your daily intake in your fitness planner/diary can help you stay on track. 



Once again thank you for reading and for your suggestions! I would still love some more! 


xoxo

5 Weight Loss Myths

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This week I will be talking about the 5 main weight loss myths that I get asked about or see mentioned a lot on fitness social media. They show that we should always do our own research and not just believe what we see written on a post floating around the internet or fall for clever marketing tricks. I'm going to cover the basics but it is great to do your own research from a variety of accredited sources. These myths can be really harmful to peoples' physical and mental health and their relationship with their body or foods so don't always trust the words of someone that is a fitness "expert" just because they want to make money, got paid to promote a product or didn't do their own research properly! 

1 - Detoxes & Detox Teas

We've all seen the pictures with the cute tea cups next to brightly coloured packaging on Instagram and Tumblr advertising the amazing property of detox teas and how you can get a flat belly in 14 days! Sadly this is all wrong and can be very dangerous. 

There is no such thing as a detox or cleanse. The word has been warped and abused by those wishing to make money from it. The claims of these companies is that your body will be rid of toxins but their blurbs are always very vague and never actually detail what toxins they will actually rid you of? That's because these is no credible or scientific evidence to confirm that these detox kits or teas will remove these so-called "toxins". 

Unfortunately I have read posts on people reviewing these teas who have had experience of the dangerous side affects. Many people claim that the colon is what needs to be "cleansed" because we build up "mucoid plaque" which we need to be rid of immediately. "Mucoid plaque" does not exist. So to cleanse to your body of this scary nonexistent plaque and other apparent toxins, some of the teas are packed with laxatives. Yes these may be natural ingredients (such as senna) but can still be dangerous. You'll certainly get a flat stomach because you'll spend your time on the toilet pooping (maybe even diarrhea) and unable to eat which may cause permanent damage to your digestive system. Within one review I read, the author unfortunately had menstrual issues because she had to poo excessively which in turn messed with her contraceptive pill. 

 The posts and websites advertising these detoxes will use buzz words (i.e. skinny, organic, fat shrinking, non-GMO, antioxidants, toxin cleansing etc.) to make them sound more credible but surely something like that would have to be thoroughly tested and accredited. 

If the teas do not contain natural laxatives then they're just regular fruit tea in a fancy package with clever branding which is wasting a lot of your money. 75 pence for 20 tea bags in Tesco or £30 for a 30 day "cleanse" from a company with little reputation? You're better off just drinking more water to reduce natural bloating, saving your money and your health. 

You can always find pictures on instagram of the beautiful girls holding their cups of tea next to their toned abs but they've gotten that product for a reason. They've been sent that product to promote because they have a large number of followers and that's how advertising works; we make the connection between the tea and the abs so we think "if I drink the tea, I get the abs!". They attained that body because they're naturally slim or they work very hard to maintain it. No tea is going to make you look like Candice Swaenpol on an average day! If anyone ever recommends a detox or cleanse to you, no matter how long or short, you would do very well to question their credibility and any other information they have given you. 

2 - 1200 calories is the magic number

I think the most harmful myth I have seen on numerous occasions is that of 1200 calories. Somewhere along the way, it's been hailed as the magic number to lose weight and you should stick to that so you achieve your body goals.

1200 calories is actually the number of calories the "average" woman can eat before her body starts to suffer more negative health impacts and go into starvation mode. This number will create a calorie deficit that is too low (even worse if you think you can eat that much and workout) thus causing your net calories to be below your BMR (the basic calorie needs of your body just to survive) which could lead to sickness, thinning hair, reduced bone mass, muscle loss, menstrual issues, tiredness, increased risk of digestive issues, gallstones and thyroid issues. 

 It would be very difficult to eat so little for a sustained period as your body knows it is starving and begins to crave more high energy foods, like junk foods, to get some energy and survive. In the long term, you will also be much more likely to gain back any weight you have lost because your body wants to recover and meet its basic needs.

Yes you will lose weight eating that little but at the same time you will get sick and eventually you will put the weight all back on because it is not sustainable. It looks as though some people just pluck a calorie goal out of the air or aim for what others eat without considering their own calorific needs based upon their individual statistics. If you want to figure out how much to eat then I recommend the IIFYM calculator at iifym.com. Using your own statistics and goals, it tells you how many calories to aim for on a daily basis (whether or not you're working out on that day). This is a lot more accurate than the numbers pumped out by other well known calorie intake tracking websites (naming no names) which recommend a lot of people eat 1200 calories a day. I presume there's a fault in their math somewhere along the lines. 

 Once again, I would greatly question the qualifications and motives of someone recommending you to eat 1200 calories a day. 

3 - You'll bulk up if you lift! 

I get asks on my tumblr quite frequently from girls that are scared they will bulk up as soon as they do any strength training or weights. The truth is that it is very hard for women to bulk up because as women have about 5-10% of the testosterone levels that men have. Testosterone is required to gain lean muscle so, as a woman, you would have to work so hard to bulk up. You have to lift very heavy and eat at a calorie surplus (above maintenance) to gain muscle because you cannot gain muscle whilst eating at a calorie deficit (apart from in a few situations but I won't go into that today). 

What lifting weights and strength training will do for you is allow you to maintain your muscle mass so that, when you lose fat through cardio, you will eventually have tone and definition. If you do a lot of cardio and not much strength work then you muscle mass will reduce. There are lots of fit celebrities that lift weights and do lots of strength work to maintain their shape. You can see plenty of pictures of Adriana Lima and Jessica Alba doing strength work as well as the gorgeous girls on tumblr who lift very heavy to get their peachy butts! 

4 - I gained weight overnight

Natural weight fluctuation is very normal and happens to everybody. It can be due to bloating, water retention, soreness of muscles, the mass of food in your system, hormonal changes, constipation or increased salt intake etc. You did not suddenly gain 5lbs because you ate a cheeseburger yesterday so there is no need to panic or think you need to give up these foods.

1 pound of fat is generally believed to be 3500 calories so in order to gain then you would theoretically have to eat that on top of your TDEE (the number of calories you need on a daily basis to maintain your weight). 

This is also the downside to weighing yourself frequently because natural fluctuation may be misconstrued as weight gain and thus change your relationship with weight loss in a negative way. Just go back to your usual daily routine and any weight you have "gained" won't be there next week. I think it puts a lot of people off enjoying themselves around birthdays or the holidays as they think that excess calories will actually cause permanent weight gain but calories are not fat cells in food form. It is 100% to be healthy and enjoy the things you may consider as junk foods but it is all about moderation. 


 5 - You can spot reduce 

The worst thing I see on magazine covers is "get rid of your love handles" or "crunch away your belly fat" which implies that we can pick and choose where our boy loses fat from. This is not the case at all. You can do all the crunches you want to firm up your abs but that will not make your body burn fat from that area.

Our bodies all lose fat differently and we can't change that. I myself initially lost weight from around my upper body and calves whilst my thighs and butt took a long time to catch up! There is no exercise you can do which will make you lose weight from a specific area. You can do strength moves which will target the muscles and possibly make the area look different through tone but it is really just a waiting game as to where your body will lose fat from when you do cardio exercises. That's why we need a mix of cardio and strength in our workout routines. 
Next week I will be posting my 5 main tips for healthy and sustainable weight loss, with the week after focusing on the basic equipment you need for working out and where to get it on a budget!

 Thank you very much for reading and I would really appreciate any suggestions you have for my blog and the posts I create on here or on Instagram (nkgage)
xoxo
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