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If you are looking to loose weight you are most likely in a calorie deficit. (You are eating less calories than normal.)

Being in a calorie deficit can be extremely difficult, some people may struggle! But that’s ok.

Here’s a few tips to eat less calories during the day.

Have a good breakfast.

If you wake up and have a nice big breakfast the chances are you won’t feel hungry until around lunch time, and that’s what you want. 

Yes it is a good idea to eat a big breakfast but not a big fry up with lots of fatty foods!!

Try to have a substantial amount of carbs and some protein. What I often have is an egg, 2 Weetabix biscuits and a glass of water, this fills me up until my lunch and that’s what you want, little to no snacks during the day.

Experiment with different foods, see what you like and what will fill you up!

Set treat or reward days

Set a day were you might have a treat or a cheat meal or for the adults perhaps a drink.

If you set these days at the start of the week, you most likely won’t want to eat junk food the rest of the day, because you know if you eat good you can reward yourself.

Calorie count your meals

You might not know how many calories are in each food. This can be a major set back check out the blog Calorie Counting. In this I talk about how you can easily track your calories.

Having healthy snacks

If you feel hungry during the day of course you should have something. It’s what you eat is the big problem. 

There are so many recipes and cook books out there, that will show you how to make healthy low calorie foods. I would recommend checking them out, give it a google and see what you can find.

One company in particular that I find absolutely brilliant is The Skinny Food Co. They have a large range of low calorie sauces, snacks, flavour drops and spreads!

These are not the only company out there, there are hundreds and thousands! but I would really recommend checking them out.

Applying these tips to your everyday routine will help you to stay in a calorie deficit and in time loose weight, but remember “Rome wasn’t built in a day”, results take time.

If you still have a question or have another topic you would like to see a blog about, drop me an email at, support@nutravice.com

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Calorie counting is all about tracking the calories from the foods you eat. If you are looking to try this, give this blog a read, and let me know how you found it!

First of all, you are going to need to know how to check the amount of calories in your food.

The way to do this is by checking the nutritional values on the back of the food product, this is usually a white box with your calories, fats, carbohydrates and protein levels.

What are the benefits?

Some benefits of calorie counting are…

-You are able to understand what you eat, which can help you loose weight.

-If you go to a nutritionist they will more than likely ask you for a 3 day food diary, this is when you write down everything you have eaten each day for the past 3 days. So tracking your calories will make it easier on a nutritionist and you won’t have to go off and create one.

What do you actually track?

When you start tracking your calories you should track the total calories, your macronutrient intake, and the name of the food that you had.

If you are using an app your macronutrients will more than likely be shown in a graph, and the name of the food will be there as well.

Weighing out food

Usually in the box it will give you the nutritional values per 100g however if you are eating more or less ten this you may want to measure your food. This is only if you want to be accurate, do not feel you have to do this!!

MyFitnessPal

Many of you have probably heard of this before, it is a free app which you can download. 

You can:

                        -Count your calories

                        -Track your exercise

                        -Free blogs, videos etc.

A really cool feature is the barcode scanner, this allows you to scan the barcode of your food and add it to you calories eaten.

You can also just type in the product and choose the serving size, add it to whatever meal and done!

SIMPLE!!

Manual Calorie Counting

Of course calorie counting apps are great however some people like to write them down, perhaps in a food diary. What I would suggest for this, is to also include your Carbohydrates, Fats and proteins.

Reaching your calorie goal

If you are finding it hard to stay below your calorie goal, check out this blog!

If you are finding it hard to reach your calorie goal check out this blog!

If you still have a question or have another topic you would like to see a blog about, drop me an email at, support@nutravice.com

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Some of you may have heard about intermittent fasting before, if not this is what it is.

You begin to fast from around 7-8 o’clock at night, you then continue your fast until around 11-12 o’clock the next morning. During the time where you eat, you are encouraged to eat less/no sugar as a way of detoxing your body.

I went and tried this fast myself for 2 weeks, to see what it was like. I found it easy enough, however I wouldn’t recommend it to everyone.

This is because a lot of people may struggle and find it very hard and stressful and that is not what you want. I would recommend eating a healthy balanced diet over this fast any day of the week. I still do not like the whole idea of fasting your body to try and loose weight, but if this works for you or you would like to try it go for it!

Find an easy to read chart explaining intermittent fasting with times!

Find below the supposed benefits of intermittent fasting.

Weight loss and fat loss,

Some people may loose weight however if you are a person who would generally eat more than 3 meals a day, you may find yourself having a lot larger meals than normal just to keep you from going hungry. This can then often lead to weight gain or giving up the fasting!

Lower blood sugar levels,

Seen as your body is now in a habit, you are eating less food, and less sugar. Your blood sugar levels will begin to go lower. Make sure you do not let your blood sugar levels go to low. This can be extremely dangerous for your body and could result in you passing out!

Improve overall health,

Intermittent fasting can lower the risk of obesity, cancers, diabetes and also some cardiovascular diseases. Do not think that the only way to lower the diseases above is by intermittent fasting. If you eat a balanced diet and exercise regularly and take care of your body, you will lower your risk of getting these diseases as well.

Tips for intermittent fasting

These are all things that worked for me, and helped me continue fasting.

• Get busy, don’t be lying around. Go do something, go for a walk, run etc. or even tick something off that to do list. Making yourself busy will keep your mind off eating and it will also make you feel more accomplished and you will be in a better mood!

• Carbohydrate rich meals. When you are eating try to eat more carbohydrate rich meals here. Try to stay away from sugar as much as you can and have more fibres and starches.

• Drink more water. Drinking water will help break down food and use it as energy, helping you to feel fuller without eating as much food.

• Herbal teas and coffees. I seen a nutritionist Ciara Ryan had said in one of her blogs that drinking herbal teas, coffees etc. can help you with hunger. Check out that here I tried doing this in the morning and it worked a miracle. However if you are going to be having a tea or coffee stay off added sugar as much as you can. Try not to add any to your drink. The reason you should stay off sugar during this fast is, because it is addictive. If you are having sugar during the day your body will keep wanting it because it is so addictive. Another reason you should stay off it is, it will reduce your blood sugar levels as mentioned before.

If you are going to go on an intermittent diet, make sure you start off slow and steady and work your way up if you can!

Start off by fasting for around 10-12 hours and work your way up!

Don’t feel you have to keep doing this. If you are really struggling you can send me an email for advice, or reduce the fast time. If you feel you really can’t continue with the fast, have a break from it. Try eating a simple balanced diet instead.

If you still have a question or have another topic you would like to see a blog about, drop me an email at, support@nutravice.com