Before your session you’ve had your Carbs (carbohydrates) for energy and post workout you’ve got your protein shake ready to go and the chocolate bar for energy.  Without realising you’ve potentially added 300+ calories to your daily intake and in truth may not have burned that many calories!

Say what!!!! 

So what’s occurring?

Eating too soon and too much before you exercise can leave you with some indigestion and possibly cramp.  Once we eat our stomach wants all available energy to break our food down and send it where it needs to go.  This means that blood rushes to your stomach to help with digestion and that means that we won’t be able to cope as well with the stress we’re about to put our bodies under by exercising.  Think about when you have a Sunday lunch and then all you want to do is sit and have a nap.  That’s your body using its energy to deal with the great steaming plate of Sunday roast you’ve just eaten and needing all hands on deck to break it all down and distribute it around your body.

And what about after your workout?

It can be tempting after what feels like a tough workout for you to feel like you can eat anything and everything in front of you or that protein shake you made.  But people often find that they overestimate the number of calories burnt when exercising and end up eating more than they’ve actually used.  D’oh!

Imagine you’re a 12 stone 50 year old woman who’s done 30 minutes of moderate cardio (slightly breathless but can still hold a conversation).  That’s roughly 225 calories.  You’ve then done 30 minutes of strength training again at moderate intensity, which uses about 125 calories (but will boost calorie burn for some hours afterwards).

So, the hour of activity burns about 350 calories and you’ve just celebrated by having a protein shake, which can range from 150 calories (powder and water) to more than 600 if you’ve added milk, banana, nut butter.  Which means that all your hard work has potentially left you with a deficit and actually cost you calories!

So what’s best to do?

Make sure that you feel energised enough for whatever your workout is.  If you need to have a small snack when you’ve finished, think a handful of nuts or a banana and some water afterwards if you’ve not drunk much in your session.

The moral of this story

Avoid the danger zone of thinking that your workout gives you a free reign to eat what you want afterwards (unless you’re a professional athlete), especially if you’re wanting to maintain your size and shape or if you’re on a weight loss adventure.

Kate Wilson is your Mind & Body Coach. Twenty years ago who swapped project management for a career in health after losing 43lbs and keeping it off for over two decades. Since then, she retrained as a PT, Pilates instructor, coach and therapist — helping women improve strength, reduce stress, manage weight, and navigate menopause with confidence.

Through her 4 S’s framework — Sleep, Stress, Strength & Scran — Kate focuses on simple, sustainable changes that boost energy, calm the mind, and support long-term health. Whether you’re looking to sleep better, feel stronger, or just get back in control of your wellbeing, she’ll meet you with straight-talking support, empathy, and practical tools that fit your life.

http://www.katewilson.uk

https://www.facebook.com/KateWilsonPilates

The post Stop eating your workout appeared first on Kate Wilson Pilates and Wellbeing.

The research looked at the suggestion that now there’s a “cure” for obesity, there’s no longer any excuse to be overweight. So that people not using the medication will be judged for not using it, just as they’re being judged for using it! Talk about a no win situation.

Let’s be clear — using weight-loss jabs is not an easy decision. These are medications with risks, side effects, and serious implications. It’s not a magic wand, and for many, it’s a choice made after years of struggle. There is also the cost issue, especially with the huge price hike that has just been brought in. This is on top of people worried about if or when they should ever come off the jab, and what will happen if they do.

But here’s what’s happening: people who don’t use jabs often see those who do as taking the “easy route” — skipping the hard work and discipline. There’s a moral high ground attached to doing it the “natural way” which adds guilt and shame into the mix. The thing is, all weight loss is challenging, whether it involves medication or not.

The truth? Willpower alone won’t give you lasting results. In reality it should be re-named Won’t-power as it isn’t long lasting and the more you try and force yourself to do something, in this case lose weight, the more you’ll tend to resist.  That’s your pesky brain coming into play!  Relying solely on medication isn’t a great plan either. Sustainable weight loss requires more than just reducing calories — it’s about understanding how your body works, making long-term changes to your diet, behaviour, and mindset.

We saw this with gastric bands. People would blend Mars bars or high-fat foods, bypassing the purpose of the surgery altogether. The result? Poor health outcomes and disappointment.

Now we’re seeing something similar with jabs. People celebrating how little they’re eating, proud of skipping meals, ignoring hunger cues — and then wondering why their energy is low, their skin is sagging, and they feel awful. Sometimes dangerously so.

The weight didn’t appear overnight, so why expect it to disappear in record time?

I understand the relief many feel when the “food noise” quietens. I’ve had food noise for years — I didn’t even realise it had a name, I just assumed everyone had it! I’ve battled with my weight too, tipping the scales at 14½ stone and nearly a size 20. That was in 2002/3 — my breaking point.

I joined WW back when options were limited and I was juggling a hectic job travelling across the UK. I made a decision that this wasn’t a quick fix. It had to fit my life, for life. No crash diets, no punishment. Just sustainable changes.

It took me 18 months to lose 43lbs. Since then, I’ve changed careers — from project managing commercial kitchens to working in health and fitness. I started teaching classes (pilates, keep fit, tai chi), and later added weight loss, menopause coaching, and talking therapies to an ever growing toolbox of knowledge.

Now, I help women like me make lifelong changes — not just slim down for a holiday, but feel better every day. Check my blog about What’s the best way to lose weight

Kate Wilson is your Mind & Body Coach. Twenty years ago who swapped project management for a career in health after losing 43lbs and keeping it off for over two decades. Since then, she retrained as a PT, Pilates instructor, coach and therapist — helping women improve strength, reduce stress, manage weight, and navigate menopause with confidence.

Through her 4 S’s framework — Sleep, Stress, Strength & Scran — Kate focuses on simple, sustainable changes that boost energy, calm the mind, and support long-term health. Whether you’re looking to sleep better, feel stronger, or just get back in control of your wellbeing, she’ll meet you with straight-talking support, empathy, and practical tools that fit your life.

http://www.katewilson.uk

https://www.facebook.com/KateWilsonPilates

The post Weight Loss Jabs, Fat-Phobia and the Myth of Willpower appeared first on Kate Wilson Pilates and Wellbeing.

Part 1: Before You Begin Your Journey.

You’ve been thinking about it for a while. Your clothes feel tighter, movement feels harder, and you’re starting to sense that something needs to change.

Maybe it’s time to lose weight—but how? And where do you even begin?

Choosing the right weight loss journey for you is the first key step. Not the one your mate is doing, or your Mum or Jo Bloggs on TikTok!

Let’s explore some of the options that might be on your mind:

• Joining a slimming club
• Using injectables like Mounjaro
• The classic “eat less, move more”
• Wishing and hoping (spoiler: this one never works)
• Going it alone, so no one knows if nothing changes
• Buying some dodgy tablets or injections from social media or on the web (Do Not do this)
• Getting a gastric band
• Have a hypnotic gastric band 👋🏼
• Using a mindset-based programme like OldFat2Go 👋🏼
• Working with a health coach for support and accountability 👋🏼

Which of these have you tried or considered?
Which two options feel most realistic or appealing to you right now?

If you are looking for support with any of the 👋🏼 ones book a call with Kate here

Time for a Reality Check: Ask Yourself These 10 Questions

Before you leap into your next weight loss attempt, pause. Get your detective hat on, grab a notebook, and take time to reflect on these essential questions:

1. Why is now the right time to lose weight?
2. What is your current diet like? (And by “diet,” we simply mean what you eat each day.)
3. How much weight do you want—or need—to lose?
4. How long do you realistically think it will take?
5. How much do you know about nutrition?
6. How much fluid do you drink daily on average?
7. Who will support you—on the good days and the tough ones?
8. How will you respond if your weight stalls or goes up some weeks?
9. How will it feel when you reach your goal?
10. How are you going to maintain your weight once you get there?

Your Body Loves Routine

Our bodies are amazing. They work closely with our brains to protect us, energize us, and keep us moving. But here’s the key thing: our bodies thrive on consistency and routine.

They like to know:

• When you’re going to eat
• When you’ll sleep
• When and how you’ll move

So keep this in mind: weight gain didn’t happen overnight, and unless you’re Violet Beauregarde from Charlie & the Chocolate Factory, it’s not going to come off overnight either!

Rushing the process with crash diets can lead to loose skin and lost muscle tone. That’s why exercise—especially strength training—is essential during weight loss. It supports your metabolism and helps you maintain a strong, toned body as the weight comes off.

Your Inner Critic Might Get Loud

When you start making real changes, don’t be surprised if that little inner voice starts grumbling:

• “This is too hard.”
• “I’ll never keep this up.”
• “What’s the point?”

That voice isn’t trying to sabotage you on purpose—it’s trying to keep you safe. Our brains are wired to resist change, especially when it challenges the body’s “set point” weight. But you can retrain your mindset, and with the right support, you’ll quiet that inner critic over time.

Think Long-Term, Not Just ‘Until I Lose X’

Here’s the most important mindset shift: this isn’t just about losing weight—it’s about changing your lifestyle.

If your only goal is to lose a few pounds for a holiday or event, then return to your old habits, guess what? The weight will return too. That cycle is exhausting—and avoidable.

Instead, aim for sustainable change. Build healthy habits that you can carry with you for life, not just for a few weeks or months.

In Part 2, we’ll dig deeper into tools, strategies, and ways to stay consistent when motivation dips.

The post What’s the best way for you to lose weight? (and it’s not what an influencer says!) appeared first on Kate Wilson Pilates and Wellbeing.