01920 747 121

In a perfect world we’d all be able to eat high fat/high carbohydrate foods all the time and still have the perfect body, but the reality is we have to exert a little control

That doesn’t mean that you have to starve yourself to get the body you’ve always wanted; in fact you could find yourself consuming more food than you bargained for.

When you start to train or change your lifestyle you should think about what you eat and drink. Ever wondered how many calories are the meal you have just eaten or how many calories should I consume to lose weight?

Here are two useful websites to help you. Our trainers are familiar with these, so just ask…


MyFitnessPal is a diet and fitness community built with one purpose in mind: providing you with the tools and support you need to achieve your weight loss goals.

A FREE way to track and count your calories and exercise


Calculate the nutritional information of a recipe: The best way to feed your body is with fresh ingredients but how many calories are you eating? This site lets you enter the food from your recipe and will calculate it all for you.

You are what you eat. Try these easy substitutes for a healthier lifestyle


½ plain bagel = 200 kcals
Substitute 50g of All Bran cereal
100ml skimmed milk
Sliced nectarine
Dollop of yoghurt only


Turkey sandwich, 2 tablespoons of mayonnaise on granary bread = 740 kcals
Turkey, lettuce, mustard and tomato on granary bread = 560 kcals


1 shot of vodka, 100g mixed nuts = 630 kcals
Crab with salad garnish, 125g grilled scallops, asparagus red cabbage, green salad roll, bowl of berries, glass of wine = 490 Kcals

Helpful Tips

Tip 1

Making small substitutes can make a big difference. More food doesn’t have to mean more calories.

Tip 2

What you see isn’t necessarily what you get. Soup for lunch may sound healthy but only if it’s homemade with fresh vegetables and water will it be nutritious and detoxifying. Unrefined soup not only has no nutritional value, but will be laden with salt, which will make you retain water and add to your chances of heart disease!

Tip 3

You don’t have to cut out using oil, just be clever about how you use it. Using spray oils instead of the traditional drizzle bottle is an excellent way to cook your food without the excess.

1 tablespoon of oil = 30g of fat or 270 kcals
Two sprays of oil = 18 kcals or 2 kcals

ViBe are professionals in designing tailor-made nutritional programmes. Contact us today for an informal chat about your requirements.

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The Vibe Tribe Ltd (Company No. 10971740) Ware - Your Local Gym for Ware and Hertford
2 Hitches Yard, Church Street, Ware, SG12 9ES Phone: 01920 747 121 or Email: membership@vibefitness.co.uk

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