To lose weight you must create a negative energy balance: calories taken must be less than calories expended. Result: Fat, glycogen and muscle are used for energy to make up the caloric deficit and ideally weight is lost and fat stores are reduced. However, losing weight and losing fat are two different stories. Weight loss does not necessarily equal fat loss. When someone comes into my weigh loss clinic and tells me they wish to lose weigh what they really mean is they wish to lose body fat.




In order to achieve any long lasting weight loss you need to “fool” the starvation protective mechanism of the body.  These very low calorie diets may works for a certain length of time (2-3 weeks) however two things can happen when an individual follows a low calorie diet for too long. 

The first is you find you are too hungry and following a plan like this becomes near impossible. You may get headaches from lack of food and sustenance or feel lightheaded or even feel faint. You then cease to follow this low calorie diet any longer thus putting on the weight you may have lost because you have hindered your metabolism.

The second outcome from following a low calories diet is your body believes it’s starving/in a famine environment. Your body does not know you are living in an environment surrounded by food all it knows is food is scarce, the reasoning behind the scarcity is not important.  As a result your body goes into what’s known as starvation protective mechanism. Very low calorie diet is described as <1200 calories for women and <1800 for men.

Starvation protective mechanism involves the body making the most of the calories it does get from food and drink. 




Your body responds to very low calorie diets in a very negative way and your metabolism become affected as a result. The initial reaction by the body if too few calories are consumed (crash diets) is to protect its fat stores. As a result it uses lean tissue or muscle to provide the body with calories in order to function and preform biological processes. 

For someone who eats there RDA (recommended daily allowance) of calories then the body will function ideally as it’s getting calories from food and will break down fat if more energy is require. This is how people who eat little and regularly maintain a healthy weight. 

However, when your body feels threatened (crash diet) the body’s leptin levels (a hormone that breaks down stored body fat) decrease and only allows fat cells to release energy in order to sustain your most basic bodily functions. Even though you continue to follow a crash diet/low calorie diet and think you are doing well by losing weigh you are in fact losing muscle and not fat (may lose a small portion). Your body has shut down its fat-burning ability in order to conserve energy.





To make situations worse when you do consume food your body stores the nutrients including fat (calorie reservoir) for use later. Instead of burning the fat straight away for day to day activities, your body has now panicked that calories will be in short supply again so it stores them in the form of fat. As a result fat cells increase and you end up gaining weight. This is how yoyo dieting comes into play as you may damage your metabolic rate from constant dieting.




One of my closest friends birthday is next month and we all decided to head away on a little trip to Grand Canaria. I have never been before and am told the weather is great this time of the year I really hope so as me and cold weather don't get on. I always go away in August so its strange for me heading away this early in the year.

I asked you guys on snapchat (@DramaticMAC) if you would like to see some clothing picks and these are the purchases I made last week. 

I got this dress on sale for €14 what a steal
You can buy it HERE 







The other dress I bought was very summery it looks orange in the picture its very neon in RL and I love it so much.

It can be bought HERE and its only €25 

This dress I got was a little ago and it might not be everyones cup of tea for holidays but I love it. I bought it in a size 8 and felt it didn't cling like I wanted but it does look lovely on.

You can buy it HERE for €42



I got this amazing two piece nude top and skirt and I think it will be lovely for a night out, it will really pop with a tan.

Top is HERE and cost €14
Skirt is HERE and cost €16



Finally I bought this white two piece this is one of my favourite clothing items I got both very affordable. This has not arrived yet but I will keep you posted.

The top is HERE and cost €16
The skirt is HERE and cost €14


Let me know what your favourite clothing Item is. 






                           

Making time for lunch is so important no matter how busy your day is. Having a nutritious lunch can refuel you after breakfast and increase your blood sugars when concentration is decreasing. It’s recommended you snack in-between breakfast and lunch at around 10am or 11am and in between lunch and dinner at around 3pm – 4pm. However this time may differ for individuals.

The most ideal time to have lunch is between 12noon and 1pm, which is usually 4-5 hours after breakfast and this can renew your energy keeping you more alert for the next few hours. Your metabolism is kept going by eating regularly epically if it’s a reasonable sized meal. I have spoken before about eating little and often and how beneficial it is (I have video on this topic) going too long without eating in-between large meals actually makes your metabolism sluggish.
                              
Not eating lunch?
If you are trying to lose weight skipping lunch or any other meal is not advisable and it rarely results in weight loss. Similarly by skipping breakfast those who skip lunch will weigh more than those who regularly eat these meals. You are not cutting calories in the long run as your appetite will increase later in the day, causing you to binge on foods which are not nutritionally balanced or healthy. If you skip meals you can be doing a huge amount of damage to your metabolism slowing it down dramatically.  To know more about the effects of skipping meals read this blog post 

There are some foods which are more beneficial to eat during lunch than others, it’s advisable to include complex carbohydrates (whole grain bread, vegetables) along with lean protein (fish, chicken, turkey) this will ensure you sustain the energy from that meal over a longer period of time.  To get the healthiest lunch make sure to include foods such as, vegetables, grains, dairy, fruits and protein.

                            


Eating the right foods
Lunch is so important because it offers you the fuel you need to be more dynamic in work, school, college and at home before you wind down at the end of the day. Adequate nutrition will increase your productivity throughout the day so always make sure you don’t miss a meal and that you get the right foods in. No matter how busy you are make sure to stop and eat!

The best foods to eat during lunch are whole grains, vegetables and fruits these will provide you with more energy and make you feel more revitalised throughout the rest of your day.


Fish – This is your well known brain food as its rich in omega – 3 fatty acid, this essential fat is vital for development and functioning of the brain. Eating oily fish will help with concentration throughout the day and make you feel more alert.



Nuts and seeds – Nuts and seeds are a brilliant food to include in a healthy diet as they contain fibre, potassium, vitamin B6 magnesium and vitamin E, providing added protection against cardiovascular disease. Although they contain healthy monounsaturated fat by eating the right portion of nuts and seeds (one handful a day) you can lose weight and satisfy your appetite. Nuts and seeds are also great at stabilising you blood sugar levels and if eaten regularly can help lower your cholesterol and triglycerides and reduce the risk of type two diabetes.


Whole grains – Whole grains provide dietary fibre, B vitamins, antioxidants like vitamin E and trace minerals such as Iron, copper, magnesium and zinc.  Eating whole grains at lunch and other times of the day has been known to reduce the risk of chronic diseases like type two diabetes, some cancer and they are also ideal for keeping your weight under control.  Whole-grains also help to keep your bowel regular and improve overall bowel health.


The worst foods to eat at lunch


Fast food – This is an obvious one for all of us health conscious people. Chips are very difficult to digest due to the amount of fat present in them, they drain you energy levels and reduce productivity for the rest of your day. Having a burger on its own is not the worst thing you could eat, but it’s the bread, cheese, mayonnaise and ketchup that we add which makes it unhealthy. Eating fatty fast food at lunch can mean you are ingesting anywhere between 800 – 1300 calories on average and 43 – 60g of fat. We should not be eating more than 70g of fat a day. This food will offer little or no energy and can increase cholesterol and weight if eaten regularly.

Premade sandwiches – In the majority of convince shops such as spar, centre etc. pre-packaged sandwich are sold. They may seem harmless enough and what can be wrong with a sandwich you may think. The issue is that these types of sandwich usually contain preservatives to prolong their shelf life and keep them intact until they reach the shop. Some varieties of pre-packaged sandwiches contain high levels of salt, sugar and fat. There are some sandwiches on the market that contain as much fat as a McDonalds big mac burger as much as 25g of sugar (if containing chutneys etc.) and more than 4.7g of salt. It’s recommended to buy a sandwich that needs to be prepared at a deli or make your own at home, at least you know exactly what is in it.

White breadThere are a number of us who are not aware of how unhealthy white bread actually is. It is a processed bread after all and contains high levels of sugar, and empty calories (offers you little or no energy or nutrition).On the glycaemic index (I have an article on this topic coming soon) glucose is 100 this is what we compare all other foods to. White bread has a reading of 79 a white roll has a reading of 95 on the GI scale.  Opt for multi grain or whole grain bread which is lower GI at a reading of 48 and or corn tortillas with a ready of 52. These will keep fuller for longer and you will avoid spikes and dips in your blood sugar levels.

Additional foods to avoid overeating at lunch: Muffins, white bagels, pizza slices, big dinners (go for the half portion option), fried food, packet soup (high in salt).

Lunch Ideas
Option 1. Salmon sandwhich
-       60g Smoked salmon 
-       Lemon juice
-       Thin sliced red onion
-       30g light Philadelphia with garlic and herb
-       Slice of tomato
-       60g wholemeal bagel or two slices of whole-wheat bread (Mc’Cambridge bread)
      Green salad - Iceberg lettuce, rocket, chopped cucumber


Option 2.  Low – Cal vegetable soup (serves 4)
-          450g vegetables (carrot, leek, parsnip, turnip, onion, celery)
-          600ml vegetable/chicken/beef stock (knorr stock cube or oxo)
-          Flavour with mixed herbs (optional)
-          Simmer for 30minutes

Option 3. Chicken and salsa pitta
Chop and mix cucumber, onion, lettuce, and peppers with some tomato salsa and 1 tbsp low fat mayonnaise. Add 100g of cooked diced chicken. Grind over some black pepper. Fill large whole meal pitta bread.

Option 4. Turkey, Corn, lettuce and Tomato Wrap
Have with some carrot sticks, sliced bell pepper or other crunchy vegetables (added fibre) and a tablespoon of philadelphia garlic and herb cream cheese. 

Option 5  Tuna salad
-          1 tin of tuna
-          Iceberg lettuce
-          1 stick of celery chopped
-          plum tomatoes, chopped
-          sprinkling chopped red onion
-          6- 8 black olives chopped
-          Lemon Juice
-          Salt and freshly ground black pepper


The healthiest foods can be the simplest ones don't over complicate your lunch. I love couscous or quinoa with mixed veggies. I often make a salad with beetroot, rocket, small amount of cheese and ham, tomatoes, slice of brown bread, hard boiled egg and cucumber. The lunches I eat are quick and easy to make and highly nutritious. 

Don’t forget to incorporate a small snack 2 – 3 hours after your lunch to keep you going before dinner. This can be anything from a yoghurt and fruit, to a handful of nuts, or a ryvita crackers and spreadable cheese. Just make sure like with your breakfast, lunch and dinner that the snacks you eat are healthy. 


Whether you are trying to lose weight or maintain a healthy weight it’s vital to intake a balanced diet. By eating in a balanced manor you protect yourself from a number of nutritional diseases and increase your vitamin and mineral intake. In order to eat balanced try to:

Consume a Variety of Foods
As you know every different healthy food offers a different nutritional benefit. There are a number of studies still being performed to identify substances in food which contribute to good health. By eating a wide range of healthy food this will ensure you get a wide assortment of nutrients that help protect the body from certain diseases. By eating a range of different foods you can also increase fibre intake which helps absorb extra Fat and cholesterol. You can get in a range of vitamins and minerals, antioxidants all contribute to good all round health. Include a range of coloured foods from green, to orange, red, and yellow. Choose whole fruits and vegetables over juices as they include more fibre.

Portions
I always stress the importance of portion control and keeping an eye on how much you are eating. You can overeat healthy foods too, so be aware of foods like nuts, coconut, avocado, fruit, dairy, meat etc. as they can contain high levels of fat/sugar/salt even though they are healthy you have to remember you can have too much of a good thing. I recommend watching your portions of vegetables too by making sure you are eating enough of them in a day. In the past 25 years portion sizes have increased and we are eating more than ever. Statistics published in the Irish Health journal states the instances of obesity has increased in Ireland dramatically. In 1990, only one in 10 Irish men were obese that figure now stands at one in four. Obesity in women has risen from 13% to 21%, since 1990 according to the Irish Universities Nutrition Alliance (IUNA). To avoid overeating stick to recommend portions for each food group and try eating from a smaller plate. To ensure you get more vegetables at lunch and dinner time place them onto your plate before any other food.


Carbohydrates
We all know that carbohydrate containing foods are highly beneficial in the diet as they provide the body with energy. However too many high GI (glycaemic index) carbohydrates can provide the body with too much sugar and not enough fibre. Half your carbohydrates should be whole grain, whole wheat/barley, oats this will ensure more fibre in the diet. Whole grains retain the bran and germ and almost all the nutrients. When selecting carbohydrates read labels and look for 100% whole wheat or whole grain.  If it’s not obvious on the front of the packaging then check the ingredient list and whole grain should be the first ingredient listed.

Refined carbohydrates
Also known as white carbohydrates, foods from this category include white bread, pasta, and most snack foods which contain little or no fibre. These are not necessarily “bad” foods, 9 times out of ten I would recommend white rice and basmati rice over brown rice especially if the client eats a lot of fruit and vegetables. Over consumption of refined carbohydrates can be an issue when an individual encounters some possible dietary problems. Refined carbohydrates are digested quite rapidly into the bloodstream so check ingredient lists for wheat flour, white, refined or enriched flour. This goes without saying but limit the consumption of refined sugar and fizzy drinks they foods can contain empty calories and may lead to obesity if eaten for a long period of time.




Lean protein and Nuts 
I always speak of the benefits of including lean protein in the diet but why? Examples of lean protein include fish, chicken and turkey they have very little saturated fat. In the case of oily fish (salmon, mackerel, tuna, herring, sardines) these types of proteins can reduce the risk of heart disease, inflammation and help promote circulation. Nuts, beans, lentils and eggs are also great sources of protein and contain healthy unsaturated fats in some cases.  Food like nuts can contain high level of fats and the tendency of them to promote weight gain is low due how satisfying they are in the diet.


Reduce animal fat
Red meat and processed meat contains high levels of saturated fat and can increase your LDL (“bad”) cholesterol. I recommend having no more than one portion of red meat in a week and to watch the amount of processed meat you consume. No matter if you are eating packet ham, chicken, turkey they all contain high levels of salt to preserve their shelf life. In order to reduce the amount of saturated fat in your diet consume more nuts, fish, vegetable oil and limit lamb, steak and other red meat.




Avoid Trans fats
Trans fats come from hydrogenated vegetables oil and are used a lot of the time in many processed foods (baked goods, margarine) and fast food. So yes I am an advocator for everything in moderation however when it comes to Trans fats less is best. Not only do Trans fats raise your LDL (“bad”) cholesterol they also reduce HDL (“good”) cholesterol which can increase the chances of heart disease. Under EU legislation Trans fats must be listed on the label of a food its present in. This had led to many companies eliminating or reducing the presence of these unhealthy fats in their food product.



Watch your sodium intake
Too much sodium in the diet can dramatically increase blood pressure and cause additional adverse health effects. Individuals who are over 50, suffer with hypertension, chronic kidney disease or hypertension should limit the consumption of sodium to 1.5g for all other individuals aim for less than 2.3g daily. In a single teaspoon of table salt (combination of sodium and chloride) contains about 2,325 milligrams (2.3g) of sodium.


Get sufficient Calcium and vitamin D
We all know that Calcium is vital for the development and health of teeth and bones. Calcium is present in dairy products and leafy green veg, if you are worried about the additional calories present in dairy products opt for low fat alternatives. Without the presence of vitamin D the amount of calcium absorbed is reduced so it’s vital to get enough of this vitamin. Vitamin D is obtained from sunlight and the diet but can be difficult to get enough from both sources. So in some cases supplementation may be needed (800 – 1,000 IU a day) to ensure an individual gets the RDA.


Food over supplementation
I previously stated that supplementation can be an alternative if an individual is not getting enough of a particular vitamin or mineral however there is no substitute for a healthy balanced diet.  Food offers countless other potentially beneficial compounds other than vitamin and minerals. By eating a food your body knows how to use the nutrients more effectively in the body. However supplementation is an ideal choice for an individual who cannot get sufficient vitamins and minerals from their diet like in the case of vitamin D as previously mentioned.


Watch for empty liquid calories
Some beverages can supply 20% of the calories in an Irish diet. Individuals think as it’s a liquid that it’s not calorific, when this just isn’t the case. Some drinks such as milk and 100% fruit juice are considered healthy but can have between 60 – 250 calories depending on the size of “your” glass. These are not the beverages I would ever be concerned about unless you were drinking it by the carton, it’s the fizzy drinks, sweetened drinks and alcoholic beverages.  These drinks provide very little if any nutrients but are high in calories, fizzy drinks provide high amounts of sugar also. Limit your consumption of these calorie dense beverages and opt for drinking more water.  




Limit Alcohol
Drinking two or three glasses of alcohol in a week will have little negative effect on your body. Alcohol consumption becomes an issue when it’s over consumed as it can cause a number of adverse health problems like increase risk of certain cancers, liver disease, negatively affect mood – depression/anxiety, high blood pressure just to name a few.
To stay within the alcohol limits its recommended by department of health that Men should drink no more than 21 units of alcohol per week and no more than four units in any one day, and have at least two alcohol-free days a week.
Women should drink no more than 14 units of alcohol per week, no more than three units in any one day, and have at least two alcohol-free days a week.
Pregnant and lactating woman are recommended not to consume any alcohol during the first trimester.

Aisling BSc Nutrition



Believe it or not but bronzers are one of my all time favourite makeup products they bring life into my makeup look. Adding definition to my flat makeup look and creating contours on my face. There is a big difference between bronzers and contour powders and I use all these different products for different things. I just want to mention I have sallow skin at the moment Im wearing no fake tan and wearing MAC Nc35 so the following bronzers may not preform the same way they do on my skin. Juts a little helpful hit xox


1. Chanel soleil tan de Chanel

This is the only cream bronzer I have on the list and honestly when I first bought this bronzer I HATED IT. I found it made my makeup look caky and patchy, it was by the correction of a youtube video that made it clear I was using this bronzer wrong. How can you use a bronzer wrong I hear you say well I was applying it over my powder set foundation. This is why it was caking up on me and looking more like a five o'clock shadow then a defining contour. 
I apply it before I set my foundation and I dip my brush in lightly, applying it under my cheekbones and across my forehead. This is the most natural looking bronzer I own and it makes me look like I am sun kissed. The bronzer is €39 and is available from Brown Thomas I bought mine in Spain two years ago for a fraction of the price at a pharmacy sale. Iv used this bronzer to death and hardly made a dent a little goes a long way.

2. NYC sunny bronzer 

This bronzer costs less than €5 and iv had it in my collection for the longest time. Its is slightly more orange than the rest of the bronzers I'm going to talk about and I use it more to add colour to my face and not so much for contouring. This gives the most amazing sun kissed look. Its matte which is so rare for an affordable bronzer, I find they all have some sort of shimmer in them. Im not apposed to a shimmery bronzer but from an affordable brand having a matte bronzer is refreshing.

3. Hoola bronzer from Benefit

This is the first cool toned bronzer I ever got and just like with the Chanel bronzer this took a few tries to get it to look right on my skin tone. I use this solely for contouring my cheekbones and it works wonders. So a little of this goes a long way and thats why I struggled with it a little in the beginning. I would look muddy when I went over bored with hoola. Now I take the smallest amount on a Zoeva luxe cheek brush and this gives my makeup look life. Its all about the brush, amount of the product you take and patience blending this out which makes it one of my favourite contour powders.

4. Nars Laguna bronzer 

Not technically a contour powder, however I find it does an amazing job at sculpting out your face. It has the perfect amount of coolness in it that you can get away with it as a contour product. Its important to be aware this is not a matte powder, however the shimmer is so finely milled it doesn't transfer onto the skin. 
As you can see, Nars Laguna is much loved and adored this is actually my second one. Unlike hoola this is not hard to blend out and similarly a little goes a long way. I find I gravitate towards this a lot and when I use it I adore how my contour turn out. It might be my skin tone that works so well with this bronzer and is why I love it so much.
Available for €38 in Brown Thomas 

5. INGLOT sculpting contour powder #502

I honestly don't play favourites with my bronzers but if there was one it would be INGLOT sculpting contour powder in #502 which is the second shade in from the left. I have made a huge dent in this powder and have needed a refill of it since taking this picture. I love the way it looks on my skin, I love the way it preforms, I love the way it blends out, I love everything about it. I know it may seem strange to love a contour shade so much, but if you watch my videos regularly on youtube you will see this bad boy rear its head a lot. This palette was designed my myself each shad costing €10 each and the palette needs to be bought separately but you have it forever. I use this to contour my cheeks, add a contour to around my temples and across the top of my forehead. Its so beautiful and a dream to work with.

6. MAC mineralized skinfinish in give me sun

This is the newest bronzer I'm obsessing over and again this is not considered a contouring bronzer, however with my skin tone I think it looks great. This past summer I wore it every singly day and now party season is coming up I feel like this bronzer will be my best friend. Give me sun, gives such a subtle bronze to my skin but its so bendable. This is the only bronzer out of the bunch that I feel gives a natural glow to the skin nothing crazy don't sweat! It looks like it has an orange undertone in the picture but you can see from the swatch below it has an element of coolness. This is why I think it works so well on my skin!

L-R Chanel soleil tan de Chanel , NYC sunny bronzer, Hoola bronzer, NARS laguna, INGLOT 502 contour powder and MAC give me sun!

What is your favourite bronzer or contour powder. I am always on the look out for a new one and would love to hear your suggestions. 


The importance of eating breakfast
The reason breakfast is vital to us is due to the fact that we are fasting all night. Many of us fast for 9 or 10 hours during the night so eating a healthy, energy fuelled breakfast is vital. By skipping breakfast you are leaving yourself susceptible to adverse health effects, weight gain and lower performance. 

There are studies to which prove that eating a healthy breakfast can help:
*Improve concentration and performance  
*Reduce cholesterol levels
*Increase nutritional intake such as vitamins and minerals

Breakfast and weight control 
Individuals who eat breakfast tend to weigh less than those who skip breakfast. By eating breakfast you are reducing hunger throughout the day, meaning you are more inclined to select healthier food choices at other meals. The impression certain people have on skipping breakfast is that you are saving calories; the truth is that skipping breakfast means you are more likely binge throughout the day and eat larger meals such as lunch. As part of a healthy lifestyle and weight control, it is essential to include breakfast. Aim for breakfasts that contain protein and/or whole grains and not processed meats (eg. fry ups) or sugar dense cereals which can be loaded with fat and calories. 




Check food labels
Even sweet cereals can also have high levels of salt so always check the label before purchasing. It is not unusual for a cereal to have 1/3 of your Recommended Daily Allowance (RDA) of sodium. Greater than 1.5g of Salt per 100g is considered very high. For example, Special K® has 1.1g of salt per 100g and corn flakes have 1.3g per 100g; take that into consideration if you have any health concerns (eg) too much salt can raise blood pressure. 

The same goes for sugar content; some cereals have as much sugar (per 30g serving) as 3 chocolate digestive biscuits (eg) Crunchy Nut® Cornflakes has 35g of sugar per 100g.  Any food which contains more than 15g of sugar per 100g is high in sugar. Similarly Special K®, which many consider to be a low fat cereal, has 17g of sugar per 100g. Anything less than 10g of sugar is more preferable; too much sugar in the morning can lead your sugars to rise to quickly which can cause a “sugar crash” later in the morning and increase hunger pangs.  It’s vital to stabilise your sugars as this will help regulate your hunger and mood and reduce a future risk of diabetes type 2 . The likes of porridge and high fibre cereals like Weetabix® are likely to keep you fuller for longer. Don’t forget, you can add fruit like bananas and blueberries to the likes of porridge to help achieve your “five a day”.



This food label above says everything about some of your favourite breakfast cereals. Porridge comes out trumps! This is why I eat porridge every morning.


Keep fuller for long 
Choose a breakfast that will keep you fuelled for 2-3 hours. A wholemeal breakfast is the best choice for keeping your hunger pangs at bay (eg) Porridge, Branflakes®, Weetabix®, Brown bread. Wholegrain choices also contain more vitamins and minerals as they are not processed and are highly beneficial in the diet as they contain fibre. Fibre from adequate sources can reduce the absorption of dietary fats and cholesterol, which may result in lower blood cholesterol concentrations thus reducing the risk of heart disease. If you are having porridge chose rolled or steel cut oats avoid quick oats they are much more processed. 





Breakfast options 
Option 1
Fruit compote (this contains 3 portions of fruit or your daily allowance) 
1 kiwi fruit (½ portion)
1 mandarin, segmented  (½ portion)
10 -15 mixed berries (blueberries, blackberries, raspberries, strawberries) 1 portion 
1 of the following – apple, banana, pear (1 portion) 
Tbl Natural yoghurt 

Option 2 
30g rolled porridge oats  
Sprinkling of fresh fruit of your choice  (I always add banana)
1/2 low fat milk and 1/2 water 

Option 3
2 Weetabix 
10 – 12 berries (blueberries , blackberries, raspberries, strawberries)
Low fat milk

Option 4 
Poached egg on granary bread 
- Two Eggs 
- Two tablespoons low fat milk
- Two slices granary bread
- 2tsp low fat spread (Flora low low)

Option 5
30g all bran
20 goji berries
Low fat milk

Option 6 
Overnight oats
30g rolled Porridge oats 
mixed berries
natural yoghurt 

Combine all the ingredients in layers in a jar and leave in the fridge over night the yoghurt will soften  the oats and the berries will add some natural sweetness. You can add whatever you want into this mixture (nuts, chia seeds, banana etc.)



Bye bye fry?
If you are a lover of a big fry up on a Sunday morning then there are still ways you can still enjoy it, don't forget everything in moderation. Instead of frying your food why not grill and opt for Turkey bacon and sausages instead of pork as  they contain less sat and saturated fat. Unfortunately I am not going to say enjoy a fry every day its not advisable for good health and will leave you susceptible to certain diseases if eaten over a long period of time 2 -3  mornings a week. Be very clever when it comes to breakfast choices as it really does set you up for the day 


If you are trying to lose weight or have lost weight in the past then you will know how much of an adjustment it is. When you initially make the decision to lose weight you feel motivated, ambitious and you are intent on improving you eating habits. This feeling can be exacerbated when you see how quickly the weight is coming off (as it does in the early weeks). However weight loss eventually stabilises as your body becomes adjusted to the new ways of eating at this stage you may only be losing 1-2lbs a week. This is not unusual and it doesn’t mean you are eating the wrong foods or hindering your weight loss in some way. A weight loss of 1 -2 pounds a week is the typical recommendation, this may seem like a slow pace but by losing weight this slowly you are more likely to keep the weight off long term.



1lbs of fat contains 3,500 calories, by losing that pound a week you need to burn 500 calories each day (500 x 7day = 3,500 calories). Chances are if you have changed to a healthier way of eating then you are more than likely not taking in as many calories daily and the 1lbs weight loss is the result of this.
The major concern with rapid weight loss is that it is usually done in an unhealthy manor and can take extraordinary efforts, which are more than likely extreme and difficult to maintain long-term. This means you are more likely to give up as it’s very difficult to maintain unhealthy weight loss efforts. Additionally by losing weigh quickly you are less likely to lose fat and more likely to lose water and lean tissue. This makes it even more difficult to burn calories.  If your doctor requests you to lose weight for health reasons then rapid weight loss can be safe as it’s done under the supervision of a medical professional.





Don’t fall for a fad
It’s so attractive reading an article online or in the newspaper about a person who lost 2 stone in a month from the juice diet or the 80:10:10 diet but you need to remember these articles are written for shock value. Following a fad diet is not recommended the likelihood of anyone losing weight and keeping it off is slim to none. Yes we have all followed some sort of crazy diet at one stage where you were drinking some revolting juice or living off rabbit food for a month and yes you may have lost 3-4 pounds on this diet but how often has the weight crept back on and some. The truth is a fad diet is not a balanced diet, the weight may comes off fast at first and when you have had enough of calorie restriction you binge and say to yourself “I will try again on Monday”. By following a balanced diet you never have the food cravings and binging as you are not restricting your diet. You are eating healthier and more balanced getting in a range of food groups and enjoying your meals. A balanced diet is easy to follow and if you eat everything in moderation you will lose weight and keep it off. This is why I recommend a balanced diet to my clients and teach them about healthy eating and what meals and food groups they need to incorporate. 



Why slow weight loss is easier to maintain
Losing weight can be easy for some, but maintaining it is what can be challenging. By losing weight at a rapid pace you are more likely to gain back the weight. Rapid weight loss occurs when you are on a calorie restricted diet, I have spoken about eating little and often before and how every woman needs to intake 1900 calories a day and every man needs to intake 2450 calories. By restricting your calorie intake over a long period of time, you may slow down your metabolism and as a result weight loss will become slower and you will be restricting calories and possibly feel hungry.
When your weight loss is slower your metabolism is kept constant and you lose weight steadily. You are not restricting calories or food, the food you eat will be more balanced and healthy. You will see better weight loss results down the line. Not only are you shedding the pounds but you are educating yourself on healthy eating habits that are easier to maintain. Your energy levels are increased, unhealthy food cravings are reduced and you are not obsessing over food.



Losing weight slowly is safer By losing weight at a slower pace you are less likely to experience nutritional deficiencies, dehydration and it gives your body time to adjust to the new changes in lifestyle and diet. By following a quick fix diet you may be eating few and fewer calories and your weight loss can become slower. This can lead to anxiety and body will crave food causing you to binge eat. You may feel like you have failed in your attempt to lose weight and after a time of binge eating or unhealthy eating you will try a quick fix diet again. This is what’s called yoyo dieting and is extremely   damaging to the body when done long term. When losing weight slowly you tend to keep the weight off long term.

Reduces muscle loss
Another advantage to slower weight loss is the reduction in muscle loss.  It’s a known fact that muscle tissue burns more calories than fat tissue does, for this reason it’s vital to maintain our muscle stores. We all have muscles and when you are on a calorie restricted diet the body will try and obtain energy from your muscle cells as it is not getting sufficient energy from your food.  This can result in muscle loss and a reduction in muscle tone. By losing the weight at a slower rate you are giving your body the energy from your food as you are eating balanced and not restricting the food you intake.



Reduced fatigue By losing weigh slowly your body does not feel deprived of food as you are following the eating little and often analogy. You are receiving a steady flow of energy from your food and you can lead an active lifestyle.  When you restrict calories and macronutrients (carbohydrates, protein, fat) your body is not receiving adequate energy and this can leave you tired and fatigued when you go about your day.



Don’t ever be disheartened if weight loss is slower than you initially thought. Some of us have unrealistic ideas about weight loss and we think it should happen overnight.  If you are overweight and losing weight every week then in time you will see a noticeable difference. By losing weight slowly on a healthy diet, the likelihood of you returning to your old unhealthy ways of eating are dramatically reduced. You feel for energised as you are eating little and regularly and not starving yourself. Restriction diets rarely work and if they do it’s for a short period of time. Eating balanced and including a range of different essential nutrients is the most ideal way to keep the weight off for good.  

Aisling xo


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