Unsuccessful Fat Loss

All too often, we (the media, ill-educated ‘fitness professionals’, and probably your favourite health bloggers) target incredibly specific aspects of nutrition, deeming them responsible for ineffective fat loss.

Consider the image below:

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How many times have you heard someone blame one of the above reasons (other than number one) for their inability to lose weight?

The truth is, gluten isn’t making you fat. Sugar, likewise, cannot be solely responsible for weight gain (unless of course you’re eating in a calorie surplus, and 100% of those calories are obtained from sugar alone).

Nine times out of ten, if a member of the general public ‘cuts out gluten’ or ‘goes sugar-free’, they will lose weight. Why? Because they are simultaneously (and subconsciously) cutting out a huge portion of their usually stodge-ridden diet, and likely replacing it with a less calorie-dense alternative. Does this mean that gluten/sugar were directly responsible for making them fat? No, no, no. But the daily cakes, sweets, take outs that contain gluten/sugar (which the subject has now renounced)?  Now we’re talking.

Demonising specific food groups, in itself, demonstrates a lack of awareness on the subject, and it’s a practice that instils unnecessary scaremongering relating to certain aspects of nutrition.

Likewise, blaming basic bodily/hormonal functions for poor weight loss is (in the vast majority of general population cases) just plain stupid. Sally down the road isn’t overweight because she’s insulin-resistant, and your colleague Jeff isn’t piling on the pounds because he skipped breakfast, and his body is subsequently operating in ‘starvation mode’.

Let’s look at the reality…

What Sally didn’t tell you about her diet, is that she spends her afternoon snacking on ‘just a few’ biscuits in the office, which easily total 400 calories every day. Over the course of her five-day work week, that’s an extra 2000 calories. Consider that figure per month – a hefty 8000 cals on biscuits alone. But they were just a ‘little snack’, right?

Jeff, on the other hand, forgot to mention that he makes up for his lack of breakfast by ‘treating’ himself to a sausage roll from the bakery in the afternoon. And we all know that sausage roll tastes better served up with a full fat cola.

Both Sally and Jeff are, of course, completely metaphorical in this instance. But, I hope you can start to understand my point: people are all too quick to seek a ‘reason’ for being overweight, in order to excuse themselves.

Fat loss comes down to consumption and expenditure. We’ve been over this before (if you missed it, read more about the energy balance equation here).

The more you eat, the more calories your body takes in. If an increase in consumption is not met with an increase in expenditure, the energy balance is somewhat out of whack. In simple terms, the excess of calories will be stored as fat.

So, what’s the point in going over the same ol’ nonsense again, Char?

My point is this… We NEED to stop targeting specific food groups, hormones and everything in between, and get to the facts on fat loss. As fitness professionals, it’s our duty to address false claims, marketing ploys and downright stupid theories on the human body.

So, my message is the same as always…

  • If you want to lose weight, stop eating like an ass.
  • Consume good, wholesome foods: a varied, naturally colourful, fresh dietary intake.
  • Base your meals around lean, high quality protein sources.
  • Eat treats to maintain your sanity, in whatever way works for you. Personally, I advocate little and often, as I feel this is the most realistic and reliable approach.
  • Move. Every damn day. However you want. Just move.

One day, it’ll start to sink in. Promise.

Peace xoxox

Juice Cleanses, Bone Broths, Skinny Teas: The Myths, Debunked

This morning, our work group chat went offfff. Someone shared an image that had been posted on Instagram, promoting juice cleanses and bone broths as a photoshoot diet strategy. Enough is enough. It’s time to call out the bullsh*t.

Firstly, I want to address the issue of social media itself. Our social platforms (Instagram, Facebook, Twitter etc) can be incredibly informative. However, with the rise of influencer marketing, we have to be aware that not everything we see is 100% truthful. In reality, I’d estimate that about 70% of the ‘health and fitness’ related content over Instagram is factually inaccurate.

Why? Money. It’s amazing what some individuals will do/say/promote in return for a little cash. Now, don’t get me wrong, I appreciate that this is some people’s livelihood, but come on… Let’s retain a little bit of integrity. Kudos to the influencers that only work with brands they genuinely believe in, you guys are the real MVP. However, far too many people are willing to promote ‘fad’ products, which have little-to-no value to the consumer.

On that note, let’s get to the nitty gritty. We’ve been here before. It’s a conversation that’s all too familiar for me now, and hopefully, it’s getting that way for you too.

Here it is: a single ‘weight-loss’ product is not an adequate diet strategy.

A juice cleanse is not a sustainable way to lose weight.

Bone broth is not the reason you dropped some body fat.

‘Skinny tea/coffee’ DOES NOT MAKE YOU SKINNY.

So, you want to go on that juice cleanse which is advertised to help you ‘drop 10kg in 5 days’… Firstly, let’s just point out that it’s physically impossible to drop 10kg of body fat in three days. Here’s what will happen:

  • You’ll drop some water weight.
  • You will lose a small percentage of body fat.

But… continue reading for the important stuff.

A juice diet, bone broth cleanse, or skinny coffee regime will not, itself, stimulate a reduction in body fat. Despite some very clever marketing strategies, none of these products have a mystical effect on your internal state. They will not ‘flush out’ your gut, or promote an increased metabolic rate.

The real reason you’ll drop some body fat? Because you switched up an excessively calorie dense diet (which made you overweight in the first place) for lower calorie liquid alternatives. Now, I know exactly what you’re thinking… Ah, so liquid must be important to lose weight then? Nope! Wrong again. The fact that these ‘weight loss’ products are liquid is totally irrelevant.

So, what does this all boil down to? Calorie deficit. This topic must be somewhat fresh in your minds, remember my post ‘Calories and Fat Loss’ a couple of weeks ago? Same same. But I’ll say it again (and seemingly again and again after that).

Fat loss occurs through a caloric deficit. Fat loss does not occur because you had your fruit and vegetables in liquid form. Fat loss does not occur because you drank animal broth. Fat loss does not occur because you consume skinny coffee. Expend more than you ingest, and you will lose weight. That’s just science.

Don’t be a sucker for consumer marketing.

Peace xoxox

Calories and Fat Loss

How many times have you heard a statement along the following lines?

  • ‘I need to lose weight, I’m going to cut out bread’.
  • ‘Ooh, no chocolate for me, that’s fattening’.

These statements are wildly outdated. Not only that, they’re damn right wrong.

So you want to lose weight? Let’s break it down. When it comes to fat loss, it’s about establishing the correct energy balance to align with your goals.

If you’re unsure what I’m talking about, consider the following:

‘Energy in’ = calories.

‘Energy out’ = energy expenditure (through tasks such as living, moving etc).

  • If energy in is equal to energy out, weight remains the same.
  • If energy in is greater than energy out, weight will be gained.
  • If energy in is lower than energy out, weight will be lost.

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So, as you can see from the picture above, fat loss boils down to calories in vs. calories out. In this sense, whether you decide to obtain your calories from chocolate or lean meat/vegetables is neither here nor there. Obviously, there is a logical approach to fat loss (which basically just consists of not being a moron), but whatever approach you take, calories remain as calories. Now, this is not me suggesting that you shouldn’t consume good, wholesome foods. Let me explain…

Your body does not have a magical trigger system to identify the calories obtained from ‘naughty’ (hate that label) foods, to immediately store them as fat.

Evidently, some foods (typically those which are also ‘hyper-palatable’ – v yummy and totally desirable) are more dense in calories. This means you can eat a much lesser volume, whilst still consuming a relatively high caloric intake. Other food groups (often classified as ‘healthy’ – think lean meats, veggies etc) are not nearly as hefty in calories. What does that mean? You can eat a whole lotta volume and still keep the calories low. In other words, you get a lot more bang for ya buck.

What am I getting at? I want to debunk the idea that certain foods are deemed to be ‘off limits’ when trying to shift some fat. Why? Primarily because I bloody love chocolate. No one should have to live without chocolate. Or pizza. Gal likes her food yo.

So no, dieting doesn’t have to mean absolute avoidance of all hyper-palatable foods. In fact, I’d personally argue the complete opposite. In my experience, the inclusion of more calorie dense foods, often identified as ‘treats’ in this context, can be highly valuable.

For me, and most of the clients I’ve worked with, a small, regular ‘naughty treat’ (for want of a more appropriate label) acts to maintain sanity. Look at the bigger picture: if a small bar of chocolate is going to stop you craving a big dirty binge, then surely that chocolate bar can be identified as a pivotal part of your progress?

It’s about establishing a balance that will keep you on track in moving towards your ultimate long-term goal, but also maintain your sanity in the short term. So, perhaps rather than searching for a single identifiable food source as the cause of your weight gain, why not look at the bigger picture?

Consider your nutrition as a whole. Chocolate or bread will not halt your progress. Weight gain will not occur unless there is a surplus of calories. So, providing you are able to establish a calorie deficit (through either moving more or eating less), then you will lose weight. It’s as simple as that.

In fact, it’s as simple as this:

Use your brain.

Don’t be a moron.

Eat your protein.

Don’t be scared of bread.

Your body loves micronutrients.

Don’t be a moron.

That’s pretty much it.

Peace xoxox

Absolutism in the Fitness Industry

Nowadays, the fitness industry seems to be the home of new trends, and everyone is quick to jump on the bandwagon. However… They don’t just jump, they seem to leap head first, and lose sight of everything else along the way.

Consider the following:

  • Ketogenic dieting
  • Herbalife
  • Fasted cardio
  • Veganism
  • Dare I say it… CrossFit

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keto       herbalife

What do all of these health/fitness trends have in common? A cult-like following: a somewhat all or nothing approach. Now, I appreciate that this is one hell of a sweeping statement, and I’d like to point out that I have nothing against CrossFit… In fact, I bloomin’ love it. I’m merely using it as an example.

Back to my point, which is this: whilst the fitness industry broadens, it ironically, simultaneously seems to lose it breadth. As more trends become available for the consumer, the more immediately the consumer becomes literally ‘consumed’ by that trend. Am I making any sense? I’m not sure.

Let me expand in the simplest of terms…

Have you ever tried to have a conversation with a ‘ketogenic’ dieter about anything other than the wonders of their keto diet? Me neither.

How about the bodybuilder that advocates only ever doing cardio on an empty stomach? … Because those fat stores wouldn’t be burned as efficiently if you’d eaten something beforehand, duh (sense the sarcasm, pleeease).

Cynical though this post may seem, I’m not attacking the actual trends themselves, per se. What I’m addressing is the idea that people misunderstand the value of variety. If you find success in one area, that’s great. Share your success, but don’t preach it beyond necessity. Why limit yourself to just one avenue, when there’s so much to learn from everything?

Your fitness journey is more than only ever attending Crossfit classes for the rest of your life (although that would be pretty damn great to me), or fearing carbohydrates in an attempt to reach a physiological state of ketosis. Who are we kidding, 90% of keto dieters don’t really care about ketogenesis… Y’all just wanna shift some weight! In which case, ‘keto’ isn’t required at all – calorie deficit is KING. But that’s a story for another day.

If ‘fasted cardio’ (or perhaps just a newly established overall caloric deficit – again… I’ll save that post for another time) has worked for you, congratulations. If you like to cook everything in coconut oil, great! But that doesn’t mean it’s the blanket solution for everyone.

I’ve said it before and I’ll say it again… There’s no one-stop shop that leads to optimum health. To be open, malleable and willing to learn is essential. Don’t inhibit your progress by limiting your perspective.

It really is that simple, which is why I’m confused as to why people are so intent on being gobbled up by emerging trends. Consumerism at its finest, eh?

Just a little something to think about. Ponder away.

Peace xoxox

Review: Black Tap Craft Burgers and Shakes

If you live in Dubai and you’re searching for the ultimate cheat meal, look no further. Black Tap Craft Burgers and Shakes, located in Jumeirah, is home to the most monstrous grub you could ever imagine.

We’re talking American-sized portions of the most dense, delicious and downright nawwwwwti food. This New York eatery is everything you could want in a cheat meal (and a whole lot more).

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The Milkshakes:

Feeling brave? I hope so. Imagine the biggest and best milkshake you’ve ever seen… And then multiply that by a million. Stick some FULL SIZE snacks on the side of the glass (quite literally – none of this ‘miniature’ business), and jump right in.

The verdict: creamy, velvety, and totally worth every single sugar-laden calorie. If food could deliver you to heaven, this would be the one (in regards to both its tastiness and questionable nutritional value, oops).

We tried ‘The Cookie Shake’ and ‘Brooklyn Blackout’ (pictured below). I’m not sure what was more difficult… Deciding which drink to order, or overcoming the sugar high and consequential food coma caused by this demon of a shake. If you’re in Dubai, you’ve simply GOT to try one. No questions.

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The Burgers:

Admittedly, I didn’t actually eat one for myself. You’re probably wondering why the queen of burgers would go to a burger joint and only order a milkshake. Well:

  1. Have you seen the size of those shakes!?
  2. Only I could be stupid enough to go to Black Tap on a whim, just moments after having eaten a lunch of two chicken breasts and a whole load of sweet potato fries. Cheat day at it’s finest.

Although I can’t comment on how the burgers taste, one thing’s for sure… They look UNBELIEVABLE. Juicy, cheesy and super fresh.

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No doubt I’ll be back soon to check them out for myself. Next time… On an empty stomach.

Find Black Tap in the Jumeirah Al Naseem Hotel.

Review: Ivy Park

Let’s be honest… If you haven’t heard of Ivy Park by now, you’ve probably been hiding under a rock. So when the opportunity arose to review some items from the collection (stocked by JD Women), I just couldn’t say no.

The brand, co-founded by none other than Queen Bey (yep, the Beyonce), aims to take you from the street, to the gym and back again – in allllll sorts of style. We’re talking lux activewear, at high street prices. The best part? There’s no scrimping on quality either.

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The Leggings:

Any gym girl knows what she wants when it comes to a pair of leggings:

  • A thick-but-stretchy material, which SURE AS HELL ain’t see-through.
  • The squat-proof guarantee: when we drop it down low, do the leggings stay up? Don’t want to be giving any onlookers a cheeky (pardon the pun) peep at your peach.
  • A chunky waistband, because it’s most flattering, and also contributes to extra stay-uppiness.

Check, check, check – these leggings have got it all. Whilst the waistband doesn’t have a tie adjustment for extra peace of mind, they’re reliable enough at staying up on their own, because of the resilient, almost scuba-like material. SO GOOD.

They’ve even got a pair of built in undies – seamless of course, so no VPL issues. What more could you ask for!? I mean, really…

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The Top:

An oversized fit, teamed with drop armholes and a statement print. It gives off the kind of gym-chic vibe as seen on your Instagram girl crush (you have those too, right?).

This piece (along with most of the collection, when I think about it) is all about the little details. The tape trim gives just the right amount of sass, and a monochrome colour scheme is always a winner in my eyes.

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As a whole, the brand suggests a pairing of ‘technical innovation’ and ‘fashion led design’ throughout their collections; a very fair claim, I’d say!

I’ll definitely be buying some gym clothing from their collection (and you probably should too), stocked both in store and online at JD Women.

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‘Quick Fixes’ to Weight Loss

I bet that title caught your attention, hey?

Well, I’m sorry to be the bearer of bad news, but you may have guessed what’s coming… Despite what you see on tv, or read in the media, there simply aren’t any quick fixes to weight loss.

Don’t be fooled by the beautiful models and Instagram celebs who promote these products; it’s amazing what some people will do to get a little cash in their pocket.

Trust me, these girls didn’t get abs like that by drinking three cups of detox tea per day. A strong, healthy body is the result of hard work, effort and determination. If you want to reduce body fat, you’ve got to put in the work. It’s that simple.

Here’s a list of key words that you may want to be wary of:

Cleanse: ‘purify your digestive system, with our three day juice cleanse’.

Hahahaha – nope. Consuming only juice is not a healthy or sustainable way to reduce body fat. Whilst your overall bodyweight is likely to drop whilst on a juice diet, this will primarily be water weight. It’s impossible to lose 10lbs of actual body fat in three days, despite what some very clever marketing campaigns will lead you to believe. Not to mention that reducing micronutrient-dense fruits and veggies to a juice depletes them of much of their fibre content – the very thing your gut loves about them in the first place… Work that one out.

Detox: ‘a miracle tea which will help you shift stubborn belly fat’.

Really!? No… Just no. If you believe these ludicrous statements, you’re the ideal target consumer for large corporations, who seek to make money through marketing ‘wonder’ products, which absolutely DO NOT WORK. Yes, a detox tea will have you sitting on the loo more than usual – so, again, you’ll shed a few pounds of water weight. But REALITY CHECK: your ‘stubborn belly fat’ (or any other fat for that matter) ain’t gonna shift as the result of a cuppa. Get to the gym, lift some weights and/or smash a short, high intensity cardio session. Done.

Low-Fat/Fat-Free: I’ve talked about this a lot before (check out my rant here), but it’s a fact that some people just can’t get their heads around. We’ve been driven to believe that fat is the root of all evil in the nutrition world, because people equate the word directly to body fat. However, fat will not make you fat. Fats are an essential macronutrient, which the body needs in order to function efficiently. Products stripped of their fat content are nearly always full of sugar and artificial ingredients, in order to compensate for the lack of fat(which is actually much more useful to our bodies than a whole load of chemicals), and make them as tasty as possible.

Protein: *WARNING* – just because a product is advertised as ‘high protein’, doesn’t necessarily mean it’s healthy! There are too many ‘health food’ products on the market which are ridden with sugar and packed full of preservatives. The only way to find out is to always read the label, thoroughly. You know my rule by now, if you can’t pronounce it or don’t know what the ingredient is, you probably don’t want to put it into your body.

So there you have it. Nothing can replace discipline. Stop searching for a quick result, and instead focus on the bigger picture.

‘Fitness’ is all-encompassing. There is no set destination, no end date. This is a lifestyle, and when you’re in it, you’re in it for the long haul. But trust me when I say, you’ll learn to love it.

 

My Shopping List Staples

Shopping can be confusing at the best of times, especially when you’re trying to make healthy choices. I receive a lot of questions regarding nutrition, and I’ve already put together a rough food diary, which you can view here. I thought it would also be useful to create a list of my cupboard/fridge staples, to perhaps make your trip around the supermarket a little less faff. Here we go:

Fruit:

  • Bananas: I am quite literally bananas about bananas. I use them for everything – smoothies, baking, topping rice cakes and peanut butter. You name it, a banana can do it. Plus, they’re rich in potassium, and a source of quality carbohydrate, ideal either pre or post workout
  • Frozen Berries: buying your berries frozen means that you get a lot more bang for your buck… In more ways than one. When berries are frozen, their nutrients are sealed in, thus they maintain a higher nutritional value than their fresh counterparts, which have been bumped about during the journey from field to fridge. They’re also a lot less expensive, and last for ages in the freezer. Great for adding to smoothies, or topping your porridge
  • Avocado: you may be inclined to call it a vegetable because of its savoury taste. Butttt, avo is a fruit packed full of monounsaturated (healthy) fats, potassium and fibre. I start almost every day with the amusingly basic breakfast of eggs and avo, and I’m not bored of it yet

Veggies:

  • Sweet Potato: dense in vitamins A and C, as well as calcium and iron, sweet potato is a quality source of carbohydrate, with a valuable nutritional profile. Added bonus: it makes everything taste better
  • Cucumber: chop into sticks and munch alongside a fresh pot of hummus – you have the perfect snack! Did you know that cucumbers contain silica, the mineral responsible for promoting good nail-health? Well, you do now
  • Spinach Leaves: phytonutrient central, with anti-inflammatory properties. Spinach helps to maintain healthy eyesight, and its an absolute overall winner

Carbohydrates:

  • Oats: rich in beta-glucan – a dietary fibre known to reduce levels of bad cholesterol in the body. I eat oats cold, soaked in water or Rude Health Brown Rice Milk
  • Rice Cakes: the ultimate versatile snack. Top with peanut butter and banana, cream cheese and veggies, tuna and mashed avocado… The possibilities are endless
  • Uncle Ben’s Wholegrain Rice: these microwaveable pouches are easy to cook, and oh so tasty. Great for when you’re in a hurry, and available in a variety of yummy flavours

Protein:

  • Salmon Fillet: rich in omega-3 fatty acids, vitamins D and B12, selenium, niacin – the list goes on. The perfect protein-packed addition to any meal
  • Cod Fillet: a low calorie source of lean protein, dense in vitamins B6 and B12. Pair with sweet potato wedges, vinegar and homemade mushy peas to make your very own healthy fish and chips. Don’t mind if I do…
  • Eggs: the nutritional powerhouse, containing 13 essential vitamins and minerals, alongside a high nutrient and healthy fat content. I eat so many eggs that one day I may actually become one
  • Tinned Tuna in Spring Water: a readily available, affordable source of protein, and a great option for when you’re on-the-go. I opt for tuna in spring water, as opposed to oil, as this reduces calorie content

Snacks:

  • Fage 0% Fat Yoghurt: high in protein, low in fat. The ideal addition to a post workout smoothie, when fats should be kept to a minimum, to ensure rapid absorption of carbohydrates and protein into the body
  • Full Fat Greek Yoghurt: I buy both full and 0% fat yoghurt, to eat at different times of day. Mix 200g full fat Greek yoghurt with a handful of frozen berries, to create a tasty and filling snack
  • Meridian Peanut/Almond Butter: 100% nuts, enough said
  • Dark Chocolate: the darker, the more delicious… We’re talking 90% cocoa. If you can find raw cacao chocolate, that’s even better

This is by no means a fool proof, all-inclusive list, but I hope that it’s helpful nonetheless!

Review: Fit-Pharm UK

I have two questions to ask, the second of which is particularly important. So listen up.

  • Do you take any form of supplement, such as protein powder, pre workout or Branched Chain Amino Acids?
  • If so, have you any idea what these individual products contain?

If you haven’t already (tut tut), take a look at the ingredients. It’s more than likely that the list is extensive, and hellllla hard to pronounce. Guess what? Those substances are equally as alien to your body as they are to your eyes. We’re talking thickeners, artificial flavours/sweeteners and a whole load of other chemicals. It’s just plain nasty. The truth is, our bodies aren’t meant to take in such densely processed products; it simply won’t recognise them. However, it’s not all doom and gloom.

I’m a supplement girl myself. There’s no denying that it’s a quick, easy and convenient way to assist you in achieving your goals. But I’m just not down with the idea of filling my body with the unnatural substances listed above. After all, what’s the point in eating clean, and purposefully avoiding anything artificial, to then consume a whole load of chemicals in the form of a shake? It doesn’t make sense.

I was fortunate enough to stumble across the perfect solution, thanks to my lovely friend Lauren (check out her page here). Praise the Lord – there’s no reason to ditch the supps all together. You can still stumble out of the gym, muscles trembling and a protein shake in hand. The gainzzz are here to stay.

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What is this miraculous solution, I hear you ask? The answer: Fit-Pharm. This is an independent, UK-based fitness supplement and clothing brand. Their ethos is to create clean, natural products, free from artificial colours, flavours and preservatives. They taste incredible: Fit-Pharm is just a whole different level when compared to mainstream alternatives. The best part? Your body loves these products just as much as your taste buds.

My personal favourite is Vanilla. I’m a sucker for Vanilla ice cream generally, so I use Fit-Pharm Epic Whey Protein to make my very own ‘Nice Cream’ (keep your eyes peeled for the recipe at some stage). The chocolate and strawberry flavours are also deeeeelicious.

I would never promote or recommend something that I didn’t believe in, because that’s just not me. But I honestly cannot recommend these products highly enough. Without Fit-Pharm, I would have stopped using supps a long time ago. Check out their website here, and make the change. You can thank me later.

When purchasing products, don’t forget to use my discount code: charshelley10

How to Ease the Pain of a Hangover

As I’m writing this post, I’m struggling with a very sore head. If I stand up too quickly, I feel dizzy and that awful hangover taste remains in my mouth no matter how many times I brush my teeth. My body hurts. Do you think I went out last night?

So I’m writing this post not only as an offering to you lovely lot, but also to myself. I want it to act as a bit of a reality check, that it’s okay to go out and have fun, drink a bit too much and act a little silly. The key is just not to make a habit of going too hard. You can’t live your life avoiding everything unhealthy, because you’ll end up missing out on loads of the fun stuff (that’s not to say that the gym isn’t fun… The gym is my favourite, but you get what I’m saying).

I purposefully didn’t name this post ‘How to Cure a Hangover’, because my honest opinion is that this horrendous feeling can’t be cured. So these are just a few handy tips that should help you feel a little better.

Water: I know, you’ve heard it before, but alcohol is a diuretic, which means it removes fluid from the body. Most of the symptoms of a hangover result from dehydration, so drink up. When I’m suffering from a sore head, I find plain water quite hard to drink. A great alternative is to add in a few slices of lemon/lime to spruce it up.

Get Outside: I appreciate that moving from your bed is probably the last thing you want to do, but getting outside into the fresh air will help you feel so much better. It’s the best way to clear your head, not to mention, it will take your mind off how rubbish you feel.

Avoid the Desire to Binge on Junk Food: I know it’s tempting, but if you’ve already put your body through a heavy night, you need to help it recuperate properly. Lots of fresh fruit and veggies. Bananas are a great option, because they’re full of potassium. They are also high in electrolytes, which your body will have lost as a result of consuming alcohol.

Don’t Have a Hair of the Dog: Whoever came up with this idea? Alcohol, the cause of your problems right now, as a potential solution? No thanks. Having more alcohol is always going to be a bad idea. It will only prolong that awful feeling your experiencing, so steer clear of this myth.

Sleep: Chances are, you’re probably already lacking on sleep from a late night. So if you’re feeling tired, have a nap. Just make sure you set your alarm, and don’t sleep through the whole day, otherwise it will be a nightmare getting to sleep when it’s actually time for bed.

I hope you find these tips useful!