Bespoke Nutrition and Fitness

06/03/2023

The best exercise for losing weight from your belly is...... 💪🔥

I get asked this question so much and people often succumb to 21 day challenges of sit ups and crunches believing it will target the belly.

If only 🙈 the reality of things are that your body will take stored body fat from wherever it wants and you can’t choose. The important thing is that whatever exercise you choose or method of creating a calorie deficit you lean towards you can sustain. The message here is sustainability is key, you need to ENJOY the process or how can you expect yourself to stick to it.

This is where so many people struggle and go wrong, looking what works for other people you know or celebrities, you are unique and have your own complexities. What works for you won’t necessarily work for a friend of yours, but do you know what really works for you long term?

That’s the question you need the answer too. If it’s a NO then get in Touch if you are ready to work with a professional coach and change forever ⁣

16/02/2023

This is best way to persistent fat loss until you reach a weight and shape you are happy with 😊 THERE ARE PEOPLE ON HERE SAYING LOSE A COUPLE OF STONE IN 30 DAYS, IF YOU DONT MIND LOSING MUSCLE, BONE DENSITY, SLOWING YOUR METABOLISM AND LEAVING YOU OPEN TO EASY WEIGHT GAIN AFTER 🙈 These people don’t care about you long term, only looking for short term wins and all about weight not caring what it is that you are losing 😬 (if any of this is confusing send me a message or comment)

Now breath......

To lose fats and keep them off permanently, you have to combine healthy eating habits, incorporate cardio exercises and lift weights to build muscles.

For every kg of muscles you pack, you will burn an extra 70-100 calories per day even without doing anything.

Can you imagine the benefits of building up 5kg of extra muscles? You will be burning 350 to 500 extra calories a day even if you just laze around. You'll be burning a Big Mac everyday!

To further illustrate my point, 1 kg = about 7,700 calories, thus if you burn 500 calories a day because of the extra muscles you have, you will be burning off about 1 kg every 2 weeks simply because of your higher metabolism rate!

Everyone knows that intensive cardio and strict diets cause you to lose muscle mass along with fats. So while you will lose some weight at the beginning, you will look like, well, just a smaller version of you without any muscle tone. That's not what you want is it?

So, as you lose more and more muscles, your metabolism slows down which is the opposite of what you want if you are trying to lose body fat!

🎓This is just one bit of education you would receive from Bespoke nutrition and fitness as part of your membership 🎓

I educate, support and guide you to the body you want every step of the way using research based information that you cant get at branded slimming clubs or even from PTs giving out nutritional advice (as they have to act within the governments out dated guidelines for legal reasons due to not being qualified to provide nutritional coaching).

To inquire about joining the Bespoke community get in touch by going to bespokenutritionandfitness.co.uk or call/txt 07976141003.

11/01/2023

Current topic in Weight Loss Fat Loss And Fitness. Come join and learn how to lose weight and keep it off easier 🤩

09/07/2022

Meals for under £1.50. Yeah it’s really expensive to eat healthy isn’t it 🙈 difficult to cook it though? Yeah it was I had to wrap it in foil and put in the oven 😝 you don’t need lots of money or to be a chef to lose body fat and eat well. You will be spending more money eating what you usually do. I could save you money and get you in better shape and health 🤔

I have two spaces left on my weight loss programme, I cap how many people I work with to ensure full support and quality service. So send me a DM or comment raising your hand for more details 🙋🏼‍♀️

25/06/2022

Some people say eat 5 small meals a day, some say 3 and some even tell you to fast and eat 1 big meal.

The fact is, these people are telling you what works them, they don’t know you.

Now the one thing I can state by FACT is you can burn more calories when getting into a deep sleep. This isn’t possible when your body is also trying to digest food you’ve had before bed. So try to give yourself some time between eating and sleeping to get into a deeper stage of REM sleep and burn more fat as you sleep. Not to mention help with recovery.

22/06/2022

Vegans and vegetarians love to tell you this is true because meat is bad but what is actually bad is ultra processed foods (yes many can contain meat). However you can cut this crap out without going veggie or vegan.

The truth is, you can be vegan, vegetarian, pescatarian or a meat eater and either be healthy, unhealthy, bigger or thinner depending on the food choices you make. I’ve seen and worked with people of all sizes who have been vegan or veggie for ethical reasons and still need help and support to lose weight, it’s not a magic fix no matter how many social media influencers or mockumentaries push it as one.

20/06/2022

This is something I actually use when a client wants to gain weight, whether that’s muscle, fat or both.

Why? Well try just once eating the fruit and ingredients you would blend and drink. You will be full and consume less. However liquidising foods is a great way to consume more calories and ultimately grow 😅

18/06/2022

Honestly the amount of times people tell me “breakfast is the most important meal of the day” 🙈 This is maybe something we’ve been told growing up but it’s not at all true.

If you eat breakfast you can lose weight, if you skip breakfast you can also lose weight, so don’t force yourself to eat if you aren’t hungry with the belief that eating breakfast kickstarts your metabolism.

A 4-month long study in 309 adults compared breakfast habits and found no effect on weight whether the participants consumed or skipped breakfast.

It’s best to eat when you’re hungry and stop when you’re full. Eat breakfast if you want to, but don’t expect it to have a major effect on your weight. A large glass of water would do a great deal more.

23/05/2022

Getting a little fed up of influencers saying eat anything you want as long as you are in a deficit. This just shows they have very little understanding of the human body and it’s needs for vitamins and minerals OR it will just take them from wherever they are stored and leave you looking and feeling drained.

Your choice 🤪

09/03/2022

Only 2 spaces left to start the Bespoke weight loss programme this coming Monday. Get in touch for details.

19/02/2022

Eat more and lose fat and body weight.

It’s about choices, knowledge and enjoying your food

I often come across the opinion that you have to eat less and miss out on eating the things you enjoy. Not true!

For my expert guidance as an experienced nutritionist get in touch via the website in the pic or send me a DM. My goal is to make all of my clients happy with their body and also build independence by passing on my knowledge and skills 😊

15/02/2022

Still needs to be shared with friends or family who try to lose weight too fast

I lost 10lbs of fat in a week taking my slimming shots 😊 yeah of course you did Sharon 🤣 does the person you bought those shots from also sell idiot pills? We are seeing more and more before and after posts stating it’s the pills, teas, shots even injections 😳 The fact is you can lose 10lbs on the scales even in a DAY (yes a day!!) but it’s just fluid and a every small amount of fat. This is how boxers make weight, how bodybuilders get that extra vascular look for the stage, it’s called dehydration 😅 So when you start a new healthy eating and exercise programme don’t compare yourself to these people who are starving themselves, losing muscle mass (thus lowering their long term metabolism, fab for the upcoming weight gain). You just focus on 1-2lbs of fat a week, ignore the scales and trust how your clothes fit, how you jiggle a little less and how you look and feel 😊 changing shape is a journey and one which should be done with foods you enjoy and exercise you also enjoy otherwise you won’t stick to it long term. This is why every batch of recipes I provide a new member are chosen for their likes, and the exercise is designed for what they like and the shape they want. It’s personal as each of you are unique and I find what works for you 😊 DM to start by Monday to save 50% in lockdown ⁣