10 protein foods for healthy weight loss

Tag: fitness tips

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

23
Feb
2017

Phil & Teds Sport buggy review

Categories: Fitness, Phil & Teds Sport Running Buggy, Reviews

I have a new running buddy – my almost 2-year-old daughter and it’s all thanks to the Phil & Teds Sport buggy. I didn’t think I could ever be so excited by a buggy, but it’s honestly been so exhilarating to use, and here’s why.

Before children, getting my arse in gear to exercise was just a case of motivation – these days it takes that, plus coordinating nap times, feed times and my husband’s schedule – because apparently you shouldn’t leave a child at home alone.* However, I feel that could change a little now that I’ve got my hands on a Phil & Teds Sport buggy and I can run during the day with my daughter in tow.

The Phil & Teds Sport Buggy in a nutshell
For such a sturdy buggy, the Sport is really lightweight and easy to manoeuvre. It’s a 3-wheel buggy and the front wheel can be locked for when for want to run – this makes it a lot easier to control when you’re jogging. You can then unlock it with ease for times when you may just be out and about on non-running business, which it is suitable for too. It has a lot of cool features that make jogging with a baby and buggy easy and safe, plus it looks very comfy for little ones.

Key features of the Phil & Teds Sport buggy

Easy to activate emergency stop
My favourite feature is brake functionality. This may sound odd when I’m talking about moving with my daughter, not stopping! Anyway, you’ll love this as any parent running with their child wants to feel safe and able to stop quickly if needed. You have two options here, the first is to hold a slim red handle tight to the main handle (both are parrael to one another) and once the red handle is released, the buggy comes to an immediate stop. The second option is to attach an emergency brake strap to your wrist. As soon as the strap is pulled, i.e. if the buggy came away from you for any reason, the strap would activate the brake and the buggy would come to a halt.

A generous basket
I love the basket of this buggy, as it’s surprisingly large. Friends of mine will know I’ve been through my fair share of buggies and I’m often disappointed with the basket size, as I carry a lot of stuff around and I may pick up a few treats on my travels that I like to stuff into the basket too. The large Sport basket is ideal for carrying baby or jogging bits and pieces, as you definitely wouldn’t want to hang a bag off the frame when you’re being active.

A comfy baby seat with a large canopy, sun shade and pockets
If I was a baby, I reckon I’d be pretty comfy in this sports buggy. My daughter can’t fully talk yet, but there were a lot of smiles when she first climbed into the seat and she’s had several naps in the buggy while I ran too.

It has a lovely padded seat, with various recline options (the strap at the back kind) and a 5-point harness – which makes it easy to clip in and clip out your little one. The large canopy has an extra sun shade that can be pulled down for particularly bright days or low lying sun. The hood also has fitted side pockets that are really handy for storing a phone, keys, headphones and water bottle! I did try attaching the Phil & Teds cup holder, but my running style must have been all too much for it, as it didn’t stay on once I got moving!

It’s bright green
There’s no hiding is this bright green buggy, which actually made me feel safer crossing roads as surely no one could miss me! Side note, I hadn’t noticed that my trainers and running jacket have the exact same green colour in them as the buggy, my neighbours must think I’m a little obsessed with neon.

Would I recommend the Phil & Sports buggy
Yes I would! It was really lovely to be out and about with it, and priceless* to be able to exercise without having to depend on anyone else for child care. That said, I’m quickly learning a few tricks to help make a jog with your baby or toddler a lot easier. Visit my blog again soon for my tips on running with a sports buggy.

P.S
I should also mention that this sports buggy folds down pretty flat too, which in my experience of other running buggies hasn’t been the case.

philandteds.com/uk
Available at johnlewis.com
Read more: 6 super easy buggy running tips for complete beginners

…..

Footnotes
*I’m trying to be funny here, please don’t think I would actually leave my daughter home alone.
*This piece of kit I not priceless, but if you’re keen to keep active with your baby or toddler by your side, then it is definitely worth the investment – especially as it makes for a lovely everyday buggy too and has lots of features ideal for very tiny ones. RRP £449.00

29
Jan
2017

Celeb personal trainer shares his 6 top tips for year-round fitness

Categories: Weight Loss

I’ve not had many guest posts on my blog, so I’m delighted to share with you some top fitness tips from K West Hotel & Spa’s Personal Trainer, Clifton – who has trained the likes of Calum Best, Made in Chelsea’s Proudlock, and England and Southampton footballer Ryan Bertrand. Over to you Clifton…

1. Don’t be Afraid of the Weights
What’s the secret to achieving the highly-desired dancer physique? Step off the cross trainer and pick up a pair of kettle bells. Whilst cardio develops overall fitness levels and stamina, using weights in compound exercises – such as squats and burpees – is the k
ey to building long, lean muscle mass. Clifton advises high repetitions of back-to-back exercises using a low weight, followed by 30/60- second rest.

2. A Balanced Diet
80% of how we look is related to diet, so despite endless hours in the gym, you really are what you eat. Try to avoid fad diets and instead opt for a portion-controlled, balanced diet.

3. R & R: Rest and Rehabilitation
On a mission to get fit, overtraining may seem like a good idea, whether it’s a 2/3-hour session or two workouts a day. However, resting your body is just as important as exercising, as without rest progression can plateau. Schedule two rest days each week, and a full week out every three months. Getting a full 8-hour sleep each night will also ensure maximum results.

4. Hydration
Too much of a good thing can be bad. The optimum amount of water needed to keep you fully hydrated is two litres, as much more than this can dilute sodium levels in the blood. Similarly, coffee has great health benefits as it helps speed up the metabolism and aids in fat-burning, but should be enjoyed only once a day.

5. Defining Targets and Measuring Results
Do you want to feel fitter? Or look great on the beach? Whatever your aim, it’s vital to set targets to stay motivated and to measure your progress. Steer clear of regularly using the weighing scales and instead quantify your progress using a measuring tape or before/after photos.

6. Enjoy the Process
Fitness is a 50% physical, 50% mental challenge, so it’s important to enjoy what you do. Wear comfortable gymwear as you’re more likely to exercise for longer, and don’t forget your headphones if music is your big motivator. Clifton advises to always finish your training with one exercise that you really love, as you will leave the gym feeling great on a post-workout high.

About K West Hotel & Spa
Awarded ‘Best Spa in London’ at the Good Spa Guide Awards 2015, K West’s holistic spa offers a range of exclusive treatments. K Spa introduced the first ‘Snow Paradise’ to London, and features a twinkling Hydrotherapy pool, Sanarium, sauna, dry flotation tank, aromatic herbal steam room and the fully equipped K Fit gymnasium.

K West Hotel & Spa, Richmond Way, London W14 0AX
For reservations,call: 020 8008 6600 or visit www.k-west.co.uk