Pete Rothwell Nutrition and Fitness Coaching

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Alcohol: How it effects your weight?

❓So how does alcohol effect us and our weight?

Do you find after a heavy weekend your weight on the scales has shot up?

The problem is that, this usually sends you into a downward spiral, weight is up and you’re probably still feeling rough.

But what are the reasons for this:

Sleep quality- Alcohol has been linked to poor sleep duration and quality. When you are tired you will tend to eat more as your body needs energy and your energy levels will be low.

Fatigue-lack of sleep and poor quality sleep will leave you feeling tired and fatigued. Your willpower and motivation will potentially be low meaning you will be more likely to make bad food choices and less concerned about the consequences.

Dehydration- alcohol has a diuretic effect on the body causing the body to pass more fluid without it being replenished. This can then effect your weight over the coming days as start to increase your water intake, the body will want to hold onto the water your drinking.

Hungover 😵- a combination of the above effects generally leading you to crave sugary foods and carbs as alcohol can change your blood sugar levels causing them to spike and fall so body wants to correct this. You also need to make sure that doesn’t mean you then have a day or two full of sugary and high carb foods, as now one night of drinking has led to a few days off the diet.

All of the above will contribute to you putting on weight.

Imagine we have a heavy weekend, but we now understand why the weight is up and we know what to do to limit the damage of the weekend.

So we still enjoyed the weekend but we made smarter choices to minimize the effect of Alcohol.

That way we are starting next week in a better position and getting straight back into your normal routine.

How do we do this?

Step 1
Having a plan (prepping food, calorie budgeting)

Step 2
Understanding how alcohol effects your weight (see above)

Step 3
Pick diet mixers, clear spirits, avoid drunken takeaways

Step 4
Increase sleep, water intake, consume nutritious foods.

Step 5
Don’t panic or stress if your weight is up, it will come off when you get back to your routine.

“I don´t have time to track my food”

This is a very common reply you will hear from people when you mention tracking calories.

Problem with this is, how long does it actually take to track those calories or stick some food on a set of food scales?

All of 1 MINUTE, now I’m sure we can all spare a few minutes a day to track your daily meals.

If you track your calories then you can start to understand portion size and the calories in food. Otherwise you are just taking a stab in the dark with what you are doing and hoping for the best. This approach isn’t going to get you results.

Even if you don’t want to track calories long term, at least have a go for a couple of weeks. That way you will learn about calories. I have tracked consistency for periods of time and also not tracked for periods of time. This is because from consistently tracking I know the amounts I need from my food. For example I know that I need 45g of protein per meal, so if I’m having chicken for my meal I need 205g of chicken breast to hit my protein goal for that meal. So all I do is weigh out 205g of chicken breast, job done. That takes no time at all.

It will also teach you that a teaspoon of Nutella is 80 calories and if your not tracking those sneaky teaspoons of Nutella or bite, licks or tastes of food over the course of the day it soon adds up on the calorie front.

So if you’re really wanting to lose fat then you need to know what calories you are consuming. Only then you can know if your in a calorie deficit (burning more calories than you are consuming)

It is about committing a little time to tracking calorie as this will have a massive effect on you losing fat.

Comment below with 👊if this helps.

It takes fking time

We all want results yesterday, but quite often this is what stops us making progress.

By expecting results too quickly it can prevent progress.

By throwing in the towel because you haven’t achieved those dramatic results in a short time you tend to give up.

Unfortunately Rome wasn’t built in a day. Anything worth having takes times.

Plus it has to be sustainable.

The people that you compared yourself to or want to be like.

They have been training and following a diet consistently for a long time to get the results you can see and would like yourself.

Consistency is the secret.

Turning up everyday doing the small things regularly will help you achieve the desired results you want.

Tick off those small tasks everyday and you will progress.

That could be getting a workout in,

hitting your daily step target,

eating enough protein daily,

eating your portion of fruit & veg,

getting good quality sleep,

staying hydrated,

being mindful of the calories your consuming etc.

By ticking these small tasks off daily soon adds up to a bigger picture (PROGRESS & RESULTS).

So stop expecting the world on day 1 instead tick the small tasks off daily and give it SOME TIME.

Comment with 👊 if you agree?

“You can out-exercise a bad diet”

Unfortunately you can’t out-exercise a bad diet.

If you are eating foods high in calories and low in nutrition, like processed snacks, fried meats, and sugary drinks you will struggle to burn this off.

Exercise is an important part of weight loss and has its place to help keep calories high when dieting, but there is only so much exercise you can do.

The other problem is that people over estimate calories burnt from exercise.

It is not worth killing yourself with exercise just to allow you to have those processed foods all the time and in turn seeing little reward for the hard work.

Using a 80/20 approach (80% good nutritious foods, 20% of those foods you enjoy) This approach will allow you to make progress from the hard work you are putting in yet still have some of those processed foods you enjoy and prevent you from killing yourself.

If you would like help with fat loss, go to my bio where you can find all the tools you need to make fat loss easy. Just added a free fat loss ebook which you can download from the link in my bio.

“You can out-exercise a bad diet”

Unfortunately you can’t out-exercise a bad diet.

If you are eating foods high in calories and low in nutrition, like processed snacks, fried meats, and sugary drinks you will struggle to burn this off.

Exercise is an important part of weight loss and has its place to help keep calories high when dieting, but there is only so much exercise you can do.

The other problem is that people over estimate calories burnt from exercise.

It is not worth killing yourself with exercise just to allow you to have those processed foods all the time and in turn seeing little reward for the hard work.

Using a 80/20 approach (80% good nutritious foods, 20% of those foods you enjoy) This approach will allow you to make progress from the hard work you are putting in yet still have some of those processed foods you enjoy and prevent you from killing yourself.

If you would like help with fat loss, go to my bio where you can find all the tools you need to make fat loss easy. Just added a free fat loss ebook which you can download from the link in my bio.

Do you need a Monday Tonic?

So, it's Monday morning again.

You are back to work; kids are running around kicking and screaming, and you ask yourself,

"Can I be bothered doing a workout today?"

But before you answer ask yourself this,

How do you want this week to go?

Do you want to grind through another week feeling lethargic and not doing any training?

Or

Would you instead feel productive and full of confidence this week?

If the answer is "Yes", you need to get those muscles firing and moving and get those feel-good endorphins running all around the body and brain.

And remember it doesn't always have to be the perfect workout or even your usual plan, move some, get a sweat on and get your mind and body active.

Don't let the week get away from you.

Get yourself fired up and motivated for the week ahead with a Monday workout.

Trust me when I say it, you may not feel like it right now or even later if you are working out this evening but do something to get your mind and body moving today, and you will feel so much better for it.

And from my personal experience coaching hundreds of people, doing a Monday workout always results in people eating and training better during the week.

Get organised right now, plan an activity with a friend, get out and about for a walk.

Keep it simple to get you moving.

30-60 minutes of activity is all it takes.

And if you are completely stuck, but want to be proactive PM me, I will send you a workout to do at home!

I can't promise it will be easy, but I can promise it will be a great way to start your week

Pete

WEIGHING YOUR FOOD

Surely I don’t have to weight my food?

I don’t have time to weigh my food!

It’s just a hassle to weigh my food.

I just don’t want to have to weight my food all the time!

It can seem a hassle if your looking from the outside and if your not used to doing it.

WAIT

Imagine you have started weighing your food.

You now know how much your consuming.

Your making progress with your nutrition.

Maybe dropping weight and losing body fat.

Your feeling good from having your nutrition under control and your body shape is changing.

You a happier, healthier and more confident version of you.

HOW TO SOLVE THESE PROBLEMS?

Step 1
Take a minute, how long do you actually think it takes to weight your food? Less than 2 minutes.

Step 2
Now you have realised that it doesn’t take that long, you now need to realise that it’s not that much of a hassle.

Step 3
You have now realised the pros now outweigh the cons.

Step 4
It doesn’t have to be forever, as little as two weeks of weighing and tracking your food can give you the knowledge and understanding to make dieting a lot easier.

Step 5
By now I’m hoping you can see the trade off of weighing food and your diet/nutrition success.

Hope that helps

Pete

I WIll START ON MONDAY

Have you said this or do you do this?

Have you maybe over eaten or missed a training session, 

and before you know it you have written off the rest of the week? 

The humans brain is great at justifying excuses 

and before you know it you have decided their is no point to continue this week’s nutrition or training and it would be better to start a fresh on Monday. 

Monday could be 4/5 days away, 

to achieve your goals you need to be consistent so missing half the week on training/nutrition is not going to help you. 

What I say to my clients when this crops up is that Monday is always the next day (even if you mess up on a Tuesday 😂). 

One day of falling off the wagon is fixable but the longer your off the wagon, 

the longer it will take to fix it and potentially will be harder to get started again. 

Hope that helps.

Comment below 🤦‍♂️/🤦‍♀️ if you have said or done this ⬇️⬇️

YOUR MAGIC PILLS FOR WEIGHTLOSS

Are you looking for a quick fix? 

Stop chasing that magic fat burning pill or fat burning routine, why? Because they don’t exist full stop. They are marketing gimpics designed to suck you in, a con because there is no secret magic pill or workout routine. People are programmed to want quick results and fixes. We generally take the easiest option as humans. Therefore we tend to fall for this marketing.

The problem is that the real way to get results isn’t as sexy as a magic pill or ultimate fat burning workout routine. It doesn’t lend itself to marketing.  

The unsexy way to get results- Consistent movement, training and calorie controlled diet, doesn’t quite have the same appeal to it. But guess what…… it bloody works.

It has worked since the beginning of time, how many fads, new diet supplements and wild workout routines have there been in that time? Hundreds. Why haven’t they stuck around?

So the magic pills you actually need are as follows:

Calorie deficit
High quality sleep
Hydration
Sufficient protein
Nutrient dense food
Regular strength training
Daily walking activity neat
Consistency

If you would like help or guidance into building fitness & nutrition into your lifestyle get in touch by going to the link in my bio or dropping me a DM.