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Sophie-Jane Nutrition and Personal Training

  • About Sophie-jane
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Does your weight go up & down like a yoyo?

July 29, 2016

I’d be surprised if your answer wasn’t yes – most people have a slight fluctuation in weight across time. This can be across different times in the year or across the day even (read my blog on weighing yourself here to find out more on this).

It’s ok to have a slight fluctuation – sometimes life takes over and you fall off track for a week or so. But the important thing is to not let it slip too far. Here are some guidelines to help you stay on track and not yoyo too far! …

1.       Set yourself a healthy weight range.

Setting yourself an allowable range of around 2kg (~4lbs) allows you to enjoy your life whilst giving yourself some boundaries. If you have approached your upper limit of “happy weight” then it’s time to stop partying and get back to those nutritious dinners and get moving more again. Be kind to yourself and don’t give up on weight loss if you have gained a couple of pounds, you are human – you just need to realise all is not lost, pick yourself back up and get grafting!!

2.       Set realistic goals.

When looking to lose weight / fat don’t go overboard and aim for miracles to happen in a week. Setting unrealistic goals means a feeling of failure is high risk! Feelings of failure means giving up and emotional eating for a lot of women, and potentially regaining the weight lost. Be realistic. Sit down and look at your plans over the coming months and be realistic about what you can achieve. On weeks where you have not much on aim for 1kg (2lb) of weight loss, but if you have a busy week with lots of travelling and functions then perhaps it is best to aim to maintain your weight that week (it’s better than gaining weight, and allows you to relax a little too).

3.       Focus on some key habits

THERE ARE NO QUICK FIXES. You need to get that in your head. Detoxes, soup diets, no carbs – they are all fads. Yes you will lose weight quickly, but most of this weight is water and carbohydrate stores being lost – not fat. These practices can be damaging to your metabolism, so best to be like the tortoise not the hare! They are also very hard to stick to which means no long term weight loss (or instead you might get weight regain) for most people. So throw away those dieting books and focus on changing some key habits. Perhaps you need to swap in those sugary treats for some healthy alternatives (see my protein balls recipe on my Facebook page for an example of this), or maybe it is aiming to get out for a brisk walk 3 times a week. We all know our weaknesses, so focus on changing them step by step and your weight will slowly but surely drop.

Habit changing is what I do with my clients, it means the idea of changing your diet is less daunting and more enjoyable – working on a few key things at a time, not overwhelming yourself with restriction. See here for more information on the packages I offer!

I hope that helps you plateau not yoyo (I’m a poet didn’t you know!!)

Sophie Jane

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In Nutrition Tags Diet, Weightloss, Dieting, Nutrition, Nutritionist, Weight, Fat loss, Weight loss, Healthy living, Health
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🧠 EXERCISE AND MENTAL HEALTH 🧠 .
I do exercise because I love it. I do it because it’s good for my body & health physiologically. I do it to meet like minded people. I do it because I like to eat 🍕. But one of the greatest benefits that is possibly more hidden is the way it makes me feel HAPPY and improves my mental health. .
Have you ever gone into a fitness class / run / swim / gym in a terrible mood, and come out feeling like you could tackle the world? ... me too 🙋🏼‍♀️💪🏻 .
The endorphins that are released with exercise are like little happy hormones - if I could bottle them and sell them I’d be a rich lady ... but I guess you can just go get them yourself by moving a bit 😉 .
The pool is definitely my place of serenity and time to myself with my thoughts - what’s your happy place?!
🥑 WEEKEND BRUNCH🥑
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Perfect post-run treat 😋 this mornings trail run was great fun (minus the LOOOONG hills) - and this was just what I needed. .
Great balance of carbs 🍞 protein 🥓 fats 🥑 and vitamins / minerals (also had a boiled 🥚 on the side!) .
Happy brunchin’ x
**WHAT TO EAT PRE-RUN**
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With the marathon coming up (and generally a lot of other run events) I thought I’d share some top tips for what to eat the morning of ...
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🥣 Go for slow release carbohydrate foods a few hours before - this can be mixed with faster releasing carbs too. Great options are porridge with seeds, fruit & honey or some whole grain toast with peanut butter & jam .
🥣 For any very long endurance events you may want a quick release (high GI) small snack within the hour before too - maybe some dried fruit or a small ripe banana
. 🥣 PRACTICE what works for you: our digestive systems are all individual, some people can handle more fibre than others for example, so make sure you practice your pre-event routine to perfect it. Try doing a practice race or training run with similar conditions to mimic race day and see how you get on - tweak what works and what doesn’t .
🥣 Hydration - energy is important, but don’t forget to start the race well hydrated (even a 2% dehydration can negatively affect performance!) - the best way to monitor if you’re having enough fluid is checking how much (volume and frequency) you pee, and the colour too (aim for lighter wee, if it’s very dark you’re likely dehydrated) (*note: don’t overdo it, you don’t want to be running to the loo loads, and don’t want to risk over-hydrating as this is dangerous - be sensible!)
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Good luck with all your sporting events!! I’m just off for my first trail race, eek! 🏃🏼‍♀️
⏱ FAST FOOD DOESN’T HAVE TO BE UNHEALTHY ⏱
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Had no food in the fridge tonight and finished run club famished but too tired to do much cooking! .
I could have easily NAILED a Dominos “Two for Tuesday”!!
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But decided to make a better decision for my body and got some fast food with a nutritional benefit! .
Bought some pre-marinated chicken breast and some mixed salad pots ... not the cheapest way to eat, but cheaper and more nutritious than a takeaway pizza 😜 .
I’m all for having treats but you can’t have them all the time, stay strong peeps, it’s only Tuesday 😉
🍝 DO YOU AVOID PASTA? 🍝
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Lots of people (including me) have been wary of eating too many processed carbs like pasta in the past ... but fresh pasta can be part of a healthy diet too! .
Pasta doesn’t have as much of a negative effect on blood glucose as thought, plus you can bulk it out with plenty of vegetables and proteins (meat, fish etc) to make sure you satisfy your appetite and don’t over eat a big portion! .
Such an easy meal to make in the evening, and is great before or after a heavy workout 💪🏻
🍝 HOMEMADE CARBONARA 🍝 .
I’ve never actually made my own sauce before 😬 🙊 ... didn’t realise how easy it was ...
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🥚 eggs 🥛 cream and 🧀 Parmesan ... and plenty of garlic & seasoning!
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We did half & half (spaghetti and courgetti) and had bacon lardons & mushrooms 😋 ... oh and of course broccoli on the side!! (My fave 🥦)
🥗 WARM KALE 🥗 .
Did you know? Heating up your kale can help to release the nutrients (it breaks down the cell walls) ... and also makes it taste so much better in my opinion too
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But be careful not to over cook ... then you’ll probably destroy a lot of the nutrients! .
I tend to put a bit of oil, lemon juice & seasoning on mine and pop in the oven for about 2-3 minutes. You’ll notice it goes a gorgeous deep green colour! .
Dinner tonight was kale, squash, chickpeas, goats cheese, pine nuts, chopped chicken sausages & coriander! 😋
  • Sophie Heath
    🧠 EXERCISE AND MENTAL HEALTH 🧠 . I do exercise because I love it. I do it because it’s good for… https://t.co/sGkhF8l6Dt
    about 2 days ago
  • Sophie Heath
    **WHAT TO EAT PRE-RUN** . With the marathon coming up (and generally a lot of other run events)… https://t.co/5Rm6ss9V7h
    about 5 days ago
  • Sophie Heath
    👣 LUNGES 👣 . Haven’t done walking lunges for a while ... forgot how great they are for 1️⃣ Legs… https://t.co/kldhOBsXkm
    about a week ago

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