Wobbleblog with Steve and Sprog

Wobbleblog Logo

This is a joint blog by Steve and Sprog, two Nutracheck members who have lost a lot of weight and who are now maintaining. We both got down to weights we were happy with, but found that that was when it got more difficult! We think that maintaining is tough, and we have both had some worrying times recently, when our weights increased and didn’t show much sign of going down again. So we thought we would have a ‘virtual chat’ about our recent weight-wobbling experiences, and we hope you find it interesting – especially if you are on this difficult maintenance road! Our chat started with how we knew things were going off course…

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Three Maintenance Cheers

Three Maintenance Cheers

To begin, some maintainer’s statistics…

Weight that I decided to maintain at: 85.0kg (13st 5)

Average weight since getting to my target: 83.0kg (13st 1)

Average weight in the last month: 82.8kg (13st 1)

Away Eating days in the last month: 12

Average daily steps in the last month: 9,785

As the last month includes Christmas and the New Year, this is not too bad at all. There has been a tiny upward trend in my weight, but it’s only a slip of a few ounces, so it’s not a slide yet!

I have thought a lot recently about my much-blogged personal rule – Keep it Simple. I made it a rule three years ago because I soon found that getting down to a good weight was a tough target – just on its own. I knew that if I also had a second target (for example ‘eat healthily’) everything would become too complicated, and I would fail with both targets. I see all the time on the forums that people are trying to lose weight, move house, give up smoking and start a new job, all at the same time. Good luck to them, and I hope they succeed in everything, but I know myself well enough to know that I would make a mess of all of it!
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How to track extra nutrients

Many of us check food labels to try to eat a healthy diet – but it’s not always easy to know how we’re doing.

To give you greater insight into your diet, we now track 5 more nutrients – carbs, sugar, protein, saturated fat and salt – as well as calories and fat.

3 easy steps to track more in your food diary

On the website…

Get the big picture with all 7 nutrients showing in your food diary.

1) Go to ‘Settings’ and tick what you’d like to track.

2) Choose how columns are ordered in your diary by dragging and dropping. Then apply your changes.

3) Your diary now shows all of your chosen nutrients. Check your daily progress in the summary chart on the right.

In the App…

The App also tracks all 7 nutrients – but you can only choose one extra nutrient to track on your diary. Tap the icon top right, then use the scroller to choose.

We hope this extra information is helpful. But remember, if you’re trying to lose weight, it still all comes down to calories – so make sure you’re sticking to your target!

Is fat a 4 letter word?

Fats-1

Fat is certainly a hot topic at the moment! When it comes to weight loss and health, the advice around fat has always been to reduce it in our diet. But recently, some emerging evidence is putting this advice into question. So is fat really all that bad?

What we know about fat

The advice to reduce total fat in our diet comes from two angles:

1) The calorie angle – fat regardless of whether it is ‘good’ or ‘bad’ fat, is the most calorie dense nutrient, with 9 kcals per gram compared to 4 kcals per gram for carbs or protein. So cutting down on fat has a bigger impact on reducing calories overall….which is why it’s a good approach for weight loss.
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Protein – how much is too much?

Protein1

Nutracheck now tracks 5 more nutrients. In addition to calories and fat, you can now see how much sat fat, sugar, salt, protein and carbs you are eating. A key nutrient to track is protein. It plays a vital role in our diet as our body needs it for growth and repair, cell generation and immunity – just to name a few functions. But while it’s important to eat enough protein each day, it’s equally as important to not eat too much!  I’ll explain why…

What we recommend

As well as the extra tracking, we also give members nutrient guides to follow. We recommend the Well Balanced guide as a good place to start. It is based on official guidelines from the Department of Health and sets nutrient proportions that are considered to provide the right balance of important nutrients such as fibre, vitamins, protein, minerals and fats.

The Well Balanced guide recommends 15% of your daily calories should come from protein each day. This level is considered the appropriate amount for most people to get the level of protein their body needs.

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7 top tips for a healthier lower carb diet

low_carb

Carbs are an important part of our diet, so we shouldn’t cut them out completely. They are our body’s preferred source of energy and also high carb foods tend to be the primary sources of important nutrients, such as fibre, in our diet. But if you do want to cut down a little, follow our tops tips to get the most out of the carbs you do eat.

Tip 1.

Still include some carbs with each meal – just cut the portion and eat a little more protein.

Tip 2.

Swap spaghetti for a veg alternative such as courgetti.

Tip 3.

Swap rice for a veg alternative such as cauliflower rice.

Tip 4.

Switch sandwiches to open or club versions to cut down on bread.

Tip 5.

As you are reducing carbs, ensure what you do eat is the very best quality – see below.

Tip 6.

Limit refined carbs such as cakes, biscuits, sweets and chocolate.

Tip 7.

If exercising, remember carbs are an important source of energy, so time a carb snack for before and after your training.

 

As your total carbs are reduced, ensure the ones you do eat are the very best quality…

 

Best quality carbs to eat

Refined carbs to limit

fruit

Whole wheat carbs

sweets

Refined carbs

fruit

Pulses

sweets

Confectionery

fruit

Fruits & Vegetables

sweets

Sugary drinks

fruit

Wholegrains

sweets

Desserts

fruit

Potatoes with skin on

sweets

Sugary cereals