Latest / No Forking Nonsense - The Nutritionist UK / WHAT TO DO RIGHT NOW IF ENERGY IS LOW AND WEIGHT IS HIIGH.
Transcript
- 0:00@paulthenutritionist: Welcome to no forking nonsense. The podcast that slices through the nonsense and serves you straight talking nutrition advice that actually works. I'm Paul, a registered nutritionist and your host. And every episode, I'll be debunking diet myths, breaking down confusing food advice and giving you practical science backed tips to help you eat better, feel better and get your edge back. There'll be no fads, no shite, just real talk that makes sense.
- 0:28Let's get stuck in. Hello and welcome to another episode and in this episode we are not going to be pulling any punches, I'm going to be talking through if I wanted to lose fat or start my weight loss journey, what would I do right now? Now this year 2026 is all about smashing the year, with all of my clients we're on a bit of a mission to make 2026 the best year of our lives and you can do that as well and I really want you to join me, just keep listening to these podcasts, keep applying what I'm saying and let s see if we can make 2026 the year of our lives. So if you re someone who wants to lose fat, you want to lose a bit of weight and you re unsure where to start, perhaps you ve tried dieting, you tried Slimming World, you ve tried, I don know, weight watchers, whatever and you just keep falling into that binge and restrict cycle we've spoken about before. Perhaps your energy is rock bottom and you just need to sort stuff out and you just don't know where to start, this podcast is for you.
- 1:25So I'm going to be talking you through things that you can do now which is going to move the needle in terms of your fat loss weight loss but also it's going to significantly improve your energy levels as well. The thing with fat loss is it isn't all about restriction. I posted on my Instagram on Jan second, a client of mine, I've actually put him on more calories, which will increase his fat loss, but at the same time will ensure that he's not hungry, has enough energy, because that's what it should be all about. It isn't just about taking more off you, it should be sometimes about adding a little bit more and moving the needle moving forwards. So what would I do right now?
- 2:05The first thing is we need to get a starting point, so we need to know how much we actually weigh in and how much we actually eat in. There is no good weighing yourself once a week, it's complete pointless in fact and this is why weight watchers and slimming world blaze online because especially with the large demographic of the weight watchers slimming world being female, it's very likely their weight will change depending on hormones, but also sometimes if you've had a really stressful day the day before, your weight might go up, sometimes you might have a high salt meal, you might be dehydrated, so many different various different components which will impact how your weight is. So it's super super important that we are being consistent. So what I recommend is you weigh yourself every day. Sounds pretty full on but it isn't because the reality is that it's going to be more of a consistency we're going be able to build proper data by doing this.
- 2:58So first thing in the morning, on an empty stomach, after your first toilet, whether that's number one or number two, jump on the scales in the same time, same place, same scales, and you take note of that weight and you do that every day for seven days and then you divide the weights by seven and that gives us an average weight, so we can draw a pretty conclusive understanding that our number, our weight number will be pretty accurate based on those different variables. So that's your starting point with your weight. So the next thing that I need you to do is to firstly, really simply, start drinking more water. This is one of the simplest things that you can do to guarantee that your energy increases and that your weight comes off and this is if you're not doing it already. So I'd recommend if we're going to be really basic, you've got to be drinking at least two litres of weight a day, if not three litres and even more if you are doing sport.
- 3:55This is essential for so many different reasons, for digestion, for satiety, I could go into so much biology about why drinking water is so significant and I recommend that you listen to an episode earlier on in this feed where I'll go into absolutely more detail about that. But it is the quickest win, if you're not drinking enough water, you need to be drinking two litres minimum, working up to probably three litres. The next thing I want you to do is start shaping your meals. So if you write a shopping list, it doesn't make any sense to me, any logistical sense as to why you would plan a shopping list but you wouldn't plan what you're doing with that food. So it is strongly, strongly, strongly recommended that before writing your shopping list, spend five minutes planning what you're going to eat.
- 4:40The easiest way to do this is to plan your dinners, plan your breakfast and whatever you have for dinner, you make an extra portion and you have that for lunch, presuming that your dinner is well balanced and nutritious. How do we plan a well balanced nutritious meal? Really simply, I want you to clench your fist, that is how much protein I want you to have every time you eat, I want you to clench another fist, that is how much carbohydrate I want you to eat, and then the rest of your plate is filled with vegetables, salad, just the good stuff. That's the most basic way for you to try and shape your meals in a way that you literally can't fail. Now I've got something which is going to help this and go into more detail that I'd like to offer you, it's called the Meal Maker.
- 5:22So what I want you to do is I want you to go onto my website, thenutritionistuk.com and there'll be a little pop up from my newsletter, I'd like you to sign up to that. And this Sunday I am going to be giving everybody a copy of a meal maker, which basically breaks down in the most simple way possible how you can ensure that you can create meals with protein, carbohydrates and salad and veg in the most simple way possible. I give real examples which are really simple, you can't fail if you follow this and it's called the Meal Maker. It gives you examples on how to shape meals, how to create them, loads of recipes, ways to shape decent breakfasts, lunches and dinners, snacks as well. It's usually only for my clients, but I'm going to offer it this Sunday to anyone who's subscribed to my newsletter.
- 6:09So that's thenutritionistuk.com, make sure you go on there, sign up as soon as there's a little pop up that talks about newsletter and you will get that sent to your inbox on Sunday morning. Next thing I want you to do is to win the morning. Now, winning the morning is where you don't wake up with five minutes left to go and rush around your house and get your stress started straight away and we've gone through this in the sleep episode. The other thing I don't want you to do is to wake up and pick your phone up and start scrolling because again that's a complete waste of time, it sets you up for a bad day and it will impact your sleep later in the evening as I said in the sleep episode. So I want you to wake up calmly, make sure that you drink a large glass of water after you've weighed yourself, have a shower or whatever you do in the morning and go downstairs and be productive, whether that's making your lunches for the day, whether that's making some breakfast, whether that's making yourself a nice coffee, just relax and if you do have time just do a little bit of movement.
- 7:01So go outside, ten minute walk around the block, whatever it may be, win the morning because by you winning the morning you set your body up for positivity and you'll also find that your stress hormone, your cortisol isn't through the roof, which again negatively impacts your appetite and makes you more likely to binge later on in the day. So win the morning. Thirty gs of protein every time you eat should be the aim. So breakfast, lunch and dinner are a minimum of 30 gs of protein and if you're having a couple of snacks, I'd say about twenty-thirty gs of protein every time you eat a snack. Don't try and do everything at once.
- 7:34So it's January, New Year NEEMIs are all over the gaffe and I hear people who are quitting smoking, quitting drinking, joining a gym, going vegan, eating less bread, like there is so much nonsense out there and they're going last three weeks, so don't do that. Don't cut everything out at once as well, so don't try and say I'm going to stop this, I'm going to stop this, I'm going pull this way, pull that away, because again you'll get this resistance and inevitably when times get hard you're going to fall back into old habits. I want you to think about how hungry you actually are. So when we're eating, sometimes we forget that it takes about ten to fifteen, sometimes twenty minutes for your body to register that you've actually eaten but still people will have a main meal and then they'll throw that down their throat, next thing you know they were having something for dessert when actually their body hasn't even registered that they've eaten. So think consciously, am I hungry, do I actually want this or am I actually quite full, am I quite happy with how much food I've got in my belly?
- 8:29And just be more conscious of those thoughts and those feelings about how full you are and whether you are actually super hungry. Use calories. So if you have had perhaps some birthday cake or you've overindulged or you've eaten something, then use those calories to your advantage. So if you were going to the gym this evening, perhaps if you're going to have a cake or something that is a little bit higher in calories that you wouldn't have every single day, have it prior to going to the gym and then utilise those calories for the good. So use that energy because remember calories are literally energy, so use that energy for good use in the gym, moving around, going for a walk or even just cleaning your house.
- 9:11Utilise it. The final thing to say is ask for help. So message me, go on my website thenutritionistuk.com, message me on Instagram pullednutritionist. I can probably sort you out. If you're someone who is constantly thinking about your body, constantly thinking about how little energy you have, you're someone who's constantly looking at, I don't know, diets and looking in the mirror and you're unhappy with what you see, perhaps you're snappy with your parents, with your partner, maybe your parents, with your kids, just perhaps your work colleagues, perhaps you just feel like you're not in a good place every day, ask for help.
- 9:51It's very likely that in the past six months, year, two years I have come across someone with whatever ailments you are currently struggling with and I've supported them for it. It is very likely if you're someone who wants to improve your energy that I will be able to do it in a pretty short amount of time and it's very likely that if you're someone who has been bouncing around from diet to diet and you're still not happy with what you see or you are someone who thinks of the good old days and thinks oh I'm just getting old and when you get old your metabolism slows down and that's why I'm overweight. Untrue. I've proven it hundreds and hundreds of times. I will be able to probably help you but you've got to reach out, you've got to ask for help.
- 10:38So I hope this helps and I hope that if I don't hear from you, you have a good 2026 and some of these tips get you on your way at least and at the very, very least you sign up to the newsletter where you can access on Sunday the free meal maker resource. Again if you have any questions please do reach out, I'm here and I really, really hope that 2026 is the best year of your life like it will be That's it for this episode of No Forking Nonsense where the fluff gets binned and the facts get served. If you found this helpful share it with someone who could do with some clarity from an expert. That's me by the way. And make sure you hit follow so you don't miss what's coming next.
- 11:18And if you want more straight talking, no nonsense nutrition advice, come and find me on Instagram Paul, the nutritionist. Until next time, eat smart, feel human again, and stop falling for the forking nonsense. See you next time.