Physique and fitness logo

5 fat burning food swaps to painlessly drop 500 calories

Changing your eating doesn’t have to be painful. In fact it can be painfully simple! Just by making some simple substitutions to foods you already eat can drop several hundred calories from your diet without even trying.

Here’s 5 foods you can swap out straight away to go from Freaky Friday to Fat-Burn Furnace!

Bread for small pita

Assuming you don’t have a wheat intolerance, bread being the devil when it comes to weight loss is a little bit exaggerated. The real problem with bread is that it tends to come in pairs.

A slice of bread is anything from 80-120 calories depending on the size. Multiply that by two for a sandwich and you now have around 200+ calories before you’ve even started on the filling.

Instead switch out the bread for a small wholemeal pita bread. As well as cutting the calories, the pocket of the pita acts as bonus portion control!



What happens on a “Cleanse” diet

We all know being overweight bumps up your risk of tonnes of chronic medical conditions, causes unnecessary stress on your joints and often leads you down a dark hole to depression and despair. But in your search for weight loss programmes, beware of quick fixes like crash diets, fasts, magic pills and cleanses that can leave your body depleted, dehydrated and possibly even in A&E.

The list of risks that come with these are longer than the guitar solo in Stairway to Heaven, and even in the best case scenario, you’ll likely come off with barely any fat loss to show for your efforts, and instead drop several pounds of lean mass leaving your body ready and willing to pile on the rebound weight faster than Kim Kardashian can file divorce papers.

Here’s what happens when you go on quick fix crash diet or “cleanse”:

Dehydration

Crash diets, starvation diets and cleanses that promote elimination will leave your body seriously dehydrated. You will lose weight, that’s a given. But the majority of that weight loss is water weight, your body will pull fluid from your cells and blood to replace lost water.

And just to kick you while you’re down, you’ll probably experience fatigue, headaches, and constipation and it can eventually lead to kidney stones or impaired kidney function.

Nice.

Reduced blood volume also leads to rapid heart rate and shortness of breath as your heart struggles to supply oxygen and nutrients to your body.

Not a great start. But there’s more……



Hello?

We’ve all felt like this at one time or another – yes, even us at PW. 🙂

The good news? We help you feel like this video LESS because we keep things fun around here! Message us with questions you may have!

This song speaks to me! Credit to Dustin and Genevieve Ahkuoi

Posted by The Hook on Wednesday, 25 January 2017



Spotlight Sunday: Sara Travers – “What I learned was that I couldn’t just change one piece of the puzzle… I rearranged ALL the pieces.”

Apparently about three-quarters of women are heavier a year after giving birth. I was part of this statistic.

Back in the heady days before I had my son Arthur I’d been able to eat what I liked, never needing to worry about my weight. This completely changed as soon as he was born, and I had absolutely no idea what to do about it. I tried various forms of exercise, but nothing seemed to keep the weight off.

Over time, with all the pressures of parenthood, but without actually realising it, I gradually stopped doing many forms of exercise altogether. Things I enjoyed and kept me fit, like swimming. It was because I didn’t like the way I looked.

At the age of 3 Arthur started nursery, by which time I’d reached the stage where I just accepted not feeling happy about my size and the way I looked. I dismissed it as “just part of being a mum”.

But despite appearing to be OK about the situation, I wasn’t. I particularly didn’t like the fact that finding clothes to ‘get away with’ wearing was a constant battle in the morning.



How to Kick Chocolate Cravings to the Kerb

Repeat after me: Cravings are powered by the brain’s need for reward – not the need to feed the body.

Sometimes, just knowing that will get you over it when all you want is a chocolate bar, dipped in chocolate sauce, with chocolate sprinkles on top.

Other times, you might want to try one of these:

Sorry not sorry.

Have a little. Eat a little of what you want, maybe a little fun cookie or chocolate bar.  Enjoying a little of what you want, can help stop those “Can’t have it” feelings. As long as it doesn’t push you over your numbers (daily protein, carbs, and calorie goals) then it won’t hurt you in moderation. Try to keep it to a maximum 100 calories.

Combine food. If stopping at that one cookie or a chocolate bar seems impossible, you can add chocolate to something healthy to fill you up while satisfying the craving. You might dip a banana in chocolate sauce, or mix some chocolate pieces in with almonds. You will satisfy a craving and get healthy nutrients from those foods good for you. Brucey bonus!

Go cold turkey. Going the other way, you could cut it out altogether. Although the first 48 to 72 hours is difficult, some people find that going cold turkey helps to reduce their cravings after a few days….



Like What You're Reading?

Like me on Facebook to get more great stuff!

Like this?