Women in the UK can spend up to three HOURS feeling guilty about the food they’ve eaten.
The study showed 87 percent of British women are consumed with calorie guilt on a daily basis!
What??!! I mean 3 hours in their day constantly questioning their choice of what to eat or not eat.
Guilt is one of the biggest barriers to women in achieving anything more for their lives- to work on goals, body goals, lifestyle goals, business or career goals. Constantly feeling bad or bar-rating themselves for their choices to do or NOT do something.
BRITISH women will experience 45,990 pangs of “calorie guilt” in their lifetime, according to new research.A new study has revealed a staggering 87 percent of British women are consumed with guilt on a daily basis – about things they have eaten or drunk.
The survey of British females of all ages revealed that, despite 66 percent saying food and drink brings them the most pleasure in life, it also brings the most pain – with the average female feeling wracked with guilt twice a day about something they have consumed.
We shame ourselves for not working out enough, not putting the “right” food in our bodies, wearing too much makeup, wearing no makeup and a barrage of other negative thoughts. As a part of the “Guilty All The Time” generation, we’re constantly dealing with a dangerous trifecta of feelings: guilt, shame and stigma. Since we’re taught that there is an idea of the “perfect woman,” we somehow feel like we’ve failed if we don’t achieve that archetype. No wonder we’re losing sleep at night — it’s an impossible standard to live up to.
The Origins of Guilt…Let’s do a little exercise.
When you go through your day, how often do you find yourself feeling ashamed of something? Do you beat yourself up when you eat a piece of the office birthday cake? Do you feel uncomfortable if you leave work early? How about when you stay late and neglect your relationships?If you’re a woman, the answer to these questions is likely an unequivocal yes.As the Daily Mail reported, a 2010 survey found that 96% of women feel guilty at least once a day. To make matters worse, the poll uncovered that about half of the female participants lost sleep over their guilt, with roughly 75% of respondents reporting an elevated sense of guilt after giving birth.
Eight in ten of the females in the study said they wished they could stop punishing themselves.
What if there was a way to know exactly how much and what you need to eat everyday to not only fuel your body but will get you feeling leaner and help you to work on your Body Goals?
This is not a diet but an education and a way of life. Food Guilt is a result on not truly knowing, keeping yourself fuzzy and not gaining true clarity and going all in on your choices. It’s the Diet Hokey Cokey!
Watch the full video below to get all the juicy info!
The TDEE Calorie Calculator
Despite there being more information on health and fitness today than ever before, I’ve found myself getting confused and frustrated by all the mixed messages so I wanted to clarify and pour in my own wisdom from 15 years in nutrition and women’s health.
After what feels like 100’s of hours of research (I’m a such a health and nutrition geek), I’ve found a few principles that seem to be the “keys” to effective and sustainable weight loss. One of them is the importance of building healthy habits into your life. Another one is having the belief you can actually do it.
And there is the actual Science. And Science doesn’t lie.
TDEE – The Science Behind Weight Loss
Everyday your body burns a specific number of calories just by existing. This is known as your Basal Metabolic Rate. The BMR is based on your weight, height and age.
When you exercise or simply expend energy through physical activity, you burn additional calories. When you combine your BMR with the calories you burn through physical activity, you get your Total Daily Energy Expenditure.
This is what is known as your maintenance calories.
You lose weight by having a calorie deficit.
A calorie deficit is eating less than your body needs to maintain itself and thus creating a deficit. Ever had more bills than you had money? You had a financial deficit. A calorie deficit is having less energy than you need to stay the same weight.
Let’s say that based on your age, weight, and height your BMR is 1700 calories and through some physical activity you end up with a TDEE of 2300 calories. To maintain weight you simply eat 2300 calories every day.
To gain weight (and build muscle) you eat more than your TDEE and to lose weight you eat less.
Of course, you can also achieve a deficit through burning more calories through exercise however there is a downside in this theory as there is only so far you can go until the calorie deficit becomes dangerous for your body and its functions, especially your metabolism.
Every effective diet I’ve come across, whether it’s high fat, low fat, high carb, low carb and carb cycling uses a calorie deficit to achieve weight loss.
This is why your cycle includes Low Cal days and Fasting Days which means that you will have a NET DEFICIT throughout your week. So you will be getting all the benefits of a calorie deficit without any of the negatives i.e. you can still build lean muscle (you cannot build muscle in a long term calorie deficit, only maintain) and you will be boosting your metabolism, not harming it, get it?
How Many Calories Are We Talking?
Technically you can eat nothing all day and achieve weight loss through having a calorie deficit.
Many “miracle diets” claim incredible results through eating specific magical foods or using unique protocols. Unfortunately many diets out there are nothing more than glorified Crash Diets. These diets put you into severe caloric deficit resulting in, yes weight loss (usually short term), but they can also cause health complications and damage to your metabolism.
Also your body cannot build lean muscle when it is in calories deficit and our programme is not about making you skinny but helping you to achieve a lean, strong and curvy body which has strength and is healthy in the long run.
To avoid doing damage and so that you can also build lean muscle and increase strength , the general recommendation is to follow a 7 Day Carb Cycle with certain days of reduced calories or reduction of the types of calories based on your activity.
Note that your body can become conditioned to the same repeated exercise. This can affect your TDEE and hence why we shake up your workouts from Tabata, AMRAP and heavy lifting to avoid plateaus and boredom!
[Related Article: What is Carb Cycling and What does it mean for fat loss in your 40s?]
To begin, you need to find out how many calories you need per day to meet your goals and the macronutrient breakdown without those daily calories. Then, I suggest using a tracker, like “My Fitness Pal”, to tracking down every calorie and macronutrient you eat.
There is no magical supplement or vitamin that can balance out a bad diet or negative mentality. In order to make a change, you must make sure your foundations are strong. Consuming clean foods, ignoring calories, fasting, and supplements will never replace a strong foundation. Also, keep in mind that my macro breakdown will be different from yours! Don’t make your fitness journey about weight loss, but about learning to Eat the Right Thing at the Right Time for the Right reason and watch how it affect your Body.
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The TDEE Calculator- the Science behind Weight Loss
Everyday your body burns a specific number of calories just by existing. This is known as your Basal Metabolic Rate. The BMR is based on your weight, height and age.
When you exercise or simply expend energy through physical activity, you burn additional calories. When you combine your BMR with the calories you burn through physical activity, you get your Total Daily Energy Expenditure. Learn what how you should be eating every day to start to learn how to Eat the Right Thing, at the Right Time for the Right Purpose.
