10 protein foods for healthy weight loss

Tag: diet

01
Oct
2018

10 protein foods for healthy weight loss

Categories: Food

Until recently I thought high-protein diets were ‘faddy’ and just for those wanting to build muscle, but I’ve come to realise this macronutrient is hugely important for all of us to consume. It can help you to feel fuller, healthier and can actually aid weight loss. Keep reading if you want to know a little more about protein, my top 10 favourite sources of it and to spot which one of my favourite protein foods didn’t make it into the photo!

What is protein?
Protein is one of three macronutrients, the others are fat and carbohydrates, and together these form the foundations of what we need to consume (in large quantities) daily in order to function.

The role of protein
Many know the role of protein in building and repairing muscles, but protein also performs many more functions in the body, such as…

Maintaining the structure and strength of cells and tissues
Producing hormones
Regulating your metabolism and
Strengthening your immune system

Protein and weight loss
Protein can also help you feel fuller for longer too, which is why it can be beneficial to those wishing to lose body fat. Over the last few months I’ve made a conscious effort to up the amount of protein I eat and to switch from carb based to protein based snacks. So far, it seems to have made a difference in terms of my weight loss and I can definitely say I feel more satisfied after meals which have contained a lot of protein.

Top 10 favourite protein sources
Here a few of my favourite protein sources, which can either be eaten alone as a snack or as part of a larger meal, I’ve also included how much protein per 100g each item contains but keep in mind that serving sizes will vary between these foods.

1. Quark 12g
2. Fat free greek style yogurt 11g

1. Chicken 23g

1. Tuna 29g

1. Cottage cheese (with and without pineapple) 8

1. Eggs 12.5

1. Ham 21.6g

1. Salmon 20.9

1. Light mozzarella 19g

Slender blend protein shake 60g

23
Oct
2017

Why you’ve not seen how much I’ve lost lately

Categories: Baby & Me, Weight Loss, Weight Watchers

I’ve been a little quiet lately when it comes to sharing my weight loss stats and that’s because i’ve been slowly gaining weight (well losing and then gaining what I lost) – since I got to my weight loss goal in March. Whilst I feel slimmer in some ways and definitely fitter, that pesky number on the scales has been rising and we all know I’m a little bit obsessed with the scales. So, here’s what i’m struggling with and how I hope to turn it around. Plus, should I hide my scales?

My trouble zones

Evening snacking: When it’s dark and my daughter is in bed I seem to snack like there’s no tomorrow. It feels like it’s a bit of me time and for whatever reason, my hands and mouth seem to constantly want food in them! But, i’ve got a couple of strategies…

I used to snack on frozen grapes. Because they’re frozen they take longer to eat and being grapes you get that satisfaction of going back for more. Does that make any sense? I kind of got out of the habit of eating them, especially when it’s a little colder, but i’m bringing grapes back! Also, when colouring with my daughter the other day I found it surprising therapeutic and kept my snacking hands busy, so I may actually get some of those adult colouring books and pencils which I used to think were a bit gimmicky – you win, i’m buying you!

Events: I’m guilty of admitting defeat before an event has begun. “Oh I’ve got a party and I know i’m going to be terrible so i’m going to be a massive piggy”. Instead of creating a game plan and making healthy choices during said event, I don’t track (and I usually track everything I eat and drink) and get carried away with the old prosecco, which eventually leads to drunken munchies. My strategy for this one is…

I must plan ahead and track what I’m eating and drinking during the moment. So that I feel better about those occasions where I will eat and drink more (but could do it more sensibly), I could go for a buggy run before the event to hopefully balance out any extra indulgences.

Tiredness:
Like many people, I tend to eat more when I’m tired, I just need to go to bed earlier!

To weigh or not to weigh: that is the question
While all of this has been going on, I’ve had more compliments lately on looking slimmer (people probably just being nice, but I’m taken those compliments vey seriously haha) and my stomach does feel flatter. Being able to complete a 10k run in a decent time I hope is evidence too that my fitness levels are ok, so why do I care about the number on the scales? I don’t know. It’s been my marker of good health for so long, I guess it’s tricky to abandon them.

Sometimes I think ‘should I just hide the scales’, as they can really get me down if I put on weight on when I feel like I should of lost a few pounds. Plus, I do love my Weight Watchers group, so perhaps I should bin my home scales so that I only weigh once a week at my meeting (as opposed to several times a week). That said I’d really like some Fitbit scales for Christmas!

My plan of attack
So that’s where i’m struggling and this is my successful weight loss plan in a nutshell…

Eat frozen grapes during evening snack attack
Get my adult colouring on to distract my hands during evening snack attack
Plan and track what I’m eating during special occasions to prevent massive binge on booze or food
Go for a buggy run the day before or morning of a special event as a damage limitation strategy
Go to bed earlier when possible
Weigh only once a week at my Weight Watchers meeting
Start taking my measurements to see if I am losing inches
Ask for some Fitbit scales for Christmas

Thanks for reading this brain dump, I really appreciate it.
Chloe x

03
May
2017

What my healthy day looks like

Categories: Food, Weight Watchers

I’ve shared a lot of details about my eating habits when I’m off plan (chocolate, chocolate, chocolate) but maybe not enough about what I eat when on I’m track. So here is a typical healthy day for me, and all of this adds up to my Weight Watchers allowance of 30 SmartPoints.

Breakfast: Porridge made with a banana, water and a splash of skimmed milk. Plus a coffee with skimmed milk.

Lunch: Chicken salad with a brown sandwich thin toasted and torn up to become ‘croutons’. Finished with 150g of strawberry Skyr yogurt, some fruit and vegetable crudités.

Dinner: Two lean Heck pork sausages with potato mash, butternut squash waffles (finally got my hands on some of these), broccoli, gravy and baked beans. Plus a Weight Watchers chocolate bar.

Snacks: Fruit, Veg, tea/coffee, cereal bar

Workout: On this particular day I also managed a 20 minute buggy run with my little one (now I’m just showing off).

Voila, there you have it.

What do you think of my healthy day?
I would love to hear your thoughts on my healthy day and what does a healthy day look like to you? Leave a comment below or leave a message on my Facebook, Instagram or Twitter page.

Chloe x

27
Apr
2017

4 simple weight loss tips to keep your diet on track

Categories: Weight Loss

Despite feeling really motivated last week, I managed to put on 1lb. However, I’m feeling strangely positive about it. That gain was a reminder that losing or maintaining weight does take a little effort and when I think about last week, I was pretty slack in everything I now know helps me to lose weight; and those things are…

1. Recording what I eat before I munch
Seeing what I’m about to eat written down in some shape or form makes it real and helps me to determine if its worth consuming. That may sound odd, but sometimes when i’m about to track ‘another bar of chocolate’, it makes me stop and reach for something healthier… or just stop. It’s also surprising how much I forget if I just track in my head.

2. Keeping an eye on my portion sizes
I can eat a lot, be it healthy or unhealthy stuff, so for me weighing out certain foods like pasta or having a sensible amount of bread is pretty key. I also find it helpful to look on the packets of foods to see what they recommend as a single portion.

3. Chocolate in moderation
I love chocolate and can eat far too much of it in one sitting. I’ll never want to cut it out completely, and I don’t think you need to for good health or weight loss, but I can certainly go over board with it.

4. Walking
Walking is such a great way to keep active but I definitely haven’t been reaching my step count, so I’ll make a bigger effort this week to chase my daughter around (she’s definitely been exceeding her step count) and keep my ass moving.

Once again, I’ve shared some ground-breaking tips that you’ve probably never heard before.

07
Sep
2016

7 ways to stop stealing food from your baby

Categories: Baby & Me, Food, Weight Loss

On far too many occasions I’ve found myself devouring food I’ve prepared especially for my daughter. If she’s too slow to gobble up a spoonful of food, it goes in my mouth. If she pauses for more than 10 seconds, it goes in my mouth; and if she turns her head just once, i’ll take that as a go ahead to eat everything left on her plate.

With that in mind I’ve pulled together a few tips for fellow baby-food-eating-parents like me who may also be on a weight loss journey and want to sort it out! These tips were compiled during a 15 minute window of feeling strong and in the persona of a mother who would never steal food from her baby’s mouth. Things later declined quite rapidly as you’ll find out but stay with me…

How to stop eating your baby’s food – 7 top tips!
(Aka a piggy’s guide on how to leave your baby’s food alone and let them eat!)

1. Prepare actual baby size portions
Don’t kid yourself by loading their plate up high and really thinking they will eat it all. You know that extra dollop has your name on it.

2. Eat your meals with your baby
If you feel as though you may be overeating at times, give yourself a separate plate and eat meals with your baby. That way you will be enjoying mealtimes together instead of feeling guilty about having the extra food you’ve consumed and literally stolen from your child’s mouth!

3. Add plenty of fruit and veg to your little ones dishes
That way it’ll never be that bad if you do finish their leftovers.

4. Save leftovers for another meal
Make life easy for yourself and keep those leftovers for another meal, like lunch the next day. Freeze it, don’t eat it!

5. Keep baby foods in a different cupboard
If you have specific items just for your baby, like Rusks (why are they so moreish), keep them in a separate cupboard from the ‘adult’ food, or in obvious baby Tupperware (I’ve got a few boxes with kittens on them!). For some reason this has helped me leave baby items alone for the majority of the day.

6. Opt for individually wrapped items
If you’re a cookie monster like me, it can also help to buy foods that are individually wrapped. You may have guessed that I find it very difficult to have Rusks in the house (poor child will never enjoy a full Rusk biscuit), however Ella’s Kitchen for example sell ‘grab me’ baby biscuits in a box and these are individually wrapped. I find it a lot less tempting to pick at these if I have to open a new packet to do so – although I have done this on a few occasions, but on those few occasions it tends to just be one biscuit instead of munching away the whole box!

Ironically when I got to number 5 in this list I found myself finishing off my daughter’s squished smoothie fruits pouch. After writing number 6 in the list I had one of the biggest binge eating episodes ever – what the hell! I’m sorry people, I promise that these tips do work but I guess number 7 in the list would be…

7. If all else fails, move on and don’t beat yourself up
You probably haven’t eaten that much – draw a line under it and start again. Eat healthy, enjoy meals with your baby, be a little more active and not only will you feel great, but if you do want to lose weight – this will happen as part of a healthy lifestyle.

I’m also delighted to share that after writing this post I attended my Weight Watchers meeting and I had lost 3lbs in a week! So, take that as my evidence that these tips can help!

31
Aug
2016

Why does a broken routine lead to binge eating?

Categories: Weight Loss, Weight Watchers

I’ve spent the last few weeks visiting family and celebrating some special occasions with friends. It’s been such a lovely time but in the back of my mind I’m constantly beating myself up over not being able to stay in control of my eating when I’m away.

It means so much to me to to lose the excess weight I’m carrying, yet the sight of cake, ice cream, home cooked pies and prosecco makes me forget all of that instantly!

Breaking bad
I have a habit of either being really ‘good’ when it comes to my diet or ‘really bad’. I try to plan treats into my day, but if I go off course I tend to think – “Oh i’ve ruined it now, so I might as well go crazy and eat everything in sight!”. If I just stopped after a few squares of chocolate for example, it really wouldn’t be the end of the world – or the end of my diet – but do I do that? On this occasion the answer is a big no! I eventually got back on track and had two healthy days before my Weight Watchers weigh-in and I exercised on both days. Amazingly I lost 1lb!

With the new Weight Watchers plan there’s a lot of literature on positive thinking. My personal favourite is the 80/20 rule – the idea being that you make healthy choices for 80% of the time – after all no one is perfect! In hindsight I think this is something I obviously need to remember a little more often, and not let one slip up lead to binge eating on foods that could sabotage my weight loss efforts.

My goal for the next few weeks is to be a little kinder to myself, allow for treats in moderation; and have a go at saying no when I’m offered a tempting and high-calorie food that I know will just leave me feeling gross and too full.

20
Aug
2016

5 summer snacks that are Weight Watchers friendly

Categories: Food, Weight Watchers

I’m a huge snacker and so finding foods that are low in Weight Watchers SmartPoints that will either keep me full or satisfy my sweet tooth are a big must for me.

Here’s a little round up of the snacks I’ve been enjoying this summer.

Frozen grapes
Pop a box in the freezer and hey presto you’ve got yourself some nibbles! Frozen grapes are not only 0 SmartPoints they are also great for chewing or sucking on. I find I take a longer to eat a handful of frozen grapes than any other snack.

Popcorn
I love the sweet and salty variety and there are so many low calorie options in supermarkets and by the tills. They also make a good sharing alternative to a bag of crisps!

Banana ice cream
Freeze a loads of bananas and then blend them with vanilla extract and a drop of skimmed milk and there you have it – banana ice cream.

Hard boiled eggs
These little fellas are actually really filling. I like making a load at once and keeping them in the fridge. They’re great to have after a workout or before dinner (if you get peckish like me mid-afternoon).

Apple and almonds
A power plates instructor told that eating some almonds and an apple is a great post workout snack and you’re getting some good fats along with sugar to give you a boost. I’m paraphrasing and could be completely wrong but I like the idea of it!

19
Aug
2016

4 Reasons Why I’m Loving Weight Watchers

Categories: Weight Loss, Weight Watchers

Joining Weight Watchers has changed my life in more ways than one. For anyone who thinks the programme is for old ladies who just eat ready meals, you couldn’t be anymore wrong. I’m a huge advocate of the plan and here’s why…

P.S I promise no one from Weight Watchers has sponsored this post!

It Works
This first reason is pretty straightforward – Weight Watchers works! I feel like I’ve been on a diet my whole life, but it was only after I joined Weight Watchers that I saw real success. When you first join you’re given everything you need to be able to follow the plan – and you’re not alone. Their app is amazing for tracking what you eat and I’m a huge fan of the meetings – it’s a place where you can get real tips on how to eat healthily and lose weight.

It’s taught me how to cook
This is something I didn’t set out to learn, but I’m glad it happened by accident. As part of your membership you gain access to loads of recipes. They’re easy to follow and taste delicious. I’ve cooked the recipes for friends and family and no one ever knows (until I tell them) it’s come from my Weight Watchers stash of recipes. After testing out a few recipes, I was soon applying the methods I had learnt in creating my own dishes! Now that I’ve got the hang of it, cooking from scratch feels a lot easier (and tastes better) than depending on jars of sauces and so on.

It’s given my confidence a real boost
Being overweight not only makes my clothes feel uncomfortable or harder to move about doing everyday tasks, it really does get me down. When I’m carrying extra weight I don’t feel like myself and I simply want to hide from everyone and everything. I’ll wear all black and if possible I’ll do my best to get out of social functions. However, once those pounds start to fall off it’s literally a weight off your shoulders and you feel free in so many ways. Knowing i’m doing something active to change my eating habits for good, feels truly amazing. The plan has also showed me how vital it is to have a positive mindset to your weight loss and your relationship with food – it can make a huge difference to your success.

It’s made me active and I like it!
Weight Watchers isn’t just about eating the right foods. The programme also teaches you the importance of moving more and being active does get addictive! Being able to walk more, run for a little longer and have the energy to try new sports feels amazing. I was also the kid who made excuses to miss P.E – I still can’t believe that I now actually exercise voluntarily!

My Weight Watchers success so far…
I joined Weight Watchers after a friend I hadn’t seen in a long time turned up at my house looking amazing! I had to know her secret – It was Weight Watchers. That week I found my local meeting and went along. I was so nervous and afraid of being the biggest person there. Everyone in that room, from the leader to fellow members to the meeting helpers was fantastic. When I left with the plan details by my side, I was terrified that I wouldn’t be able to put the plan into practice – even though it all seemed straightforward. It took a tiny bit of time to get used to but by the end of the first week I got it. That week I lost 5 lbs! In the months that followed I got engaged and had an even bigger reason to finally lose the weight that had keep me down for so long. I lost almost 3 stone in time for my wedding day and felt amazing.

A year after I got married I fell pregnant and ate, ate, ate. Long story short, I put on 5 st during pregnancy. Having followed the plan before I thought i’d be able to pick up where I left off. However this time round has been so different as my whole lifestyle has changed. After some weight loss success over the course of a year I decided enough was enough – I needed to be back attending Weight Watchers meetings. I’m so glad that I did, as in the two months I’ve returned (properly) to Weight Watchers I’ve lost over a stone!

10
Jun
2016

Why I’m rejoining Weight Watchers

Categories: Baby & Me

Right, enough is enough. Although I’ve been ok with my exercise and diet, this weight is just not shifting. So, I’m heading back to Weight Watchers!

I lost almost 50lbs with Weight Watchers before, so I know it works. I thought I’d be able to follow the plan and just use the online tools but I think I need the meeting experience – getting practical tips from the leader and members. Plus, getting weighed by someone else each week might be the push I need to be really healthy and lose some excess weight.

I’ll keep you posted!

29
Apr
2016

Mummy Diet Tips Made Easy

Categories: Weight Loss

When you enter motherhood there’s a lot to get used to and the lack of time for yourself is one of those things. This can be especially frustrating if you’re keen to get your diet and fitness back on track and lose some post-baby weight. For that reason we bring you some top tips to make losing weight a little easier.

1. Walk whenever possible
Walking is a great way to shift unwanted lbs and it’s a gentle way to reintroduce yourself to exercise. Use it as an excuse to check out local parks or simply to pick up a few bits and pieces from your local corner shop. Your walks needn’t be long but try and head out with you buggy everyday for a short walk. Some days your walk may be a quick 10 minutes and others you may walk for a good hour – mix it up and enjoy the fresh air. Plus, babies love the motion and often have a good nap during some time outside.

2. Incorporate a bit of exercise into everyday activities
Time is no longer a luxury for mums, so try to work in a little extra movement throughout your everyday pursuits. Challenge yourself to do 5 squats every time you make a bottle of milk, or to have a regular ‘disco’ hour with your little ones and dance around your living room. No matter how old, your baby or toddler will love dancing with their mummy and you’ll burn plenty of calories too. Find what works for you.

3. Invest in some good trainers
With all of the above in mind, a decent pair of trainers will make moving around a lot for comfortable and prevent any aches and pains. Treat yourself at the same time and go for a pair you really love.

4. Quick healthy meals
Keep your kitchen stocked with some really quick yet healthy meals you don’t need to think about too much. Here are some ideas…

• Soups that take just a few minutes in the microwave or on the hob
• Packs of mixed grains, Quinoa or brown rice that you could add a can of tuna too with some salad leaves
• Eggs – poach them, scramble them or make an omelette. Eat with some bread and, or salad.
• Fruit and vegetables (like carrot batons) you can nibble on throughout the day to keep hunger at bay
• Protein bars and shakes – there’s loads of them on the market and they really do keep you feeling ful if you’re peckish (and they’re good for you).
• Red split lentils – they’re really easy to cook and can be mixed with any meat, fish or root vegetable to make a tasty stew. They take around 20 minutes to cook, but once everything is in the pan you can leave these to simmer with little work from yourself.

Alternatively, experiment with some healthy dishes and then make them your ‘go-to meals’ when you’re pushed for time – batch cook your favourite recipes and keep some portions to enjoy in the freezer so you can heat them up anytime.

5. Get a blender
Blenders have dropped considerably in price in recent years and are a great way to get your 5-a-day. You could whip up a smoothie for breakfast or as a snack.

Here’s one to try…

• A few tablespoons of porridge oats
• A handful of blueberries and strawberries (frozen are great as they keep for ages and make the smoothie nice and cold)
• A few spinach leaves (you won’t notice the spinach in the taste but you’ll get all the goodness from it. Again, you can use frozen or freeze a fresh pack that you keep just for smoothies)
• A banana or ½ and avocado
• 250ml of almond milk (lower calories than your regular cow’s milk and gives the smoothie and creamy taste, but feel free to stick to your usual milk) or water.

Enjoy!