Nutrition

Discover balanced eating, science-based nutritional guidance, and mindful eating tips that nourish both body and mind. Whether you’re a health enthusiast or seeking practical dietary advice, learn evidence-based insights on improving your nutrition. From superfoods to mindful eating, these posts should empower you to make informed choices for a healthier, more vibrant life. Get the building blocks of a well-balanced diet and start your journey towards improved nutritional habits.

  • Nutrition, Weight Loss

    Simplify Nutrition With These 5 Easy Tips

    Introduction

    Do you want to eat healthier but are overwhelmed with all the different nutrition advice available? Eating right and staying healthy can be hard work. There are so many conflicting studies and theories about what you should and shouldn’t eat. It can be overwhelming just to know where to start. But good nutrition doesn’t have to be a chore. In this post, I want to discuss 5 tips that simplify nutrition and help you get all the nutrients your body needs.

    WANT A MORE DETAILED BREAKDOWN OF NUTRITION? > Science-Based Nutrition: 5 Tips To Lose Weight The Healthy Way

    simplify nutrition

    1. Know What You Need

    Understanding Macronutrient Distribution

    It’s important to make sure you are getting the right amount of each macronutrient to help keep yourself healthy and energized. The amount of each varies person-to-person depending on your activity level, body type, and age. Protein helps your body heal, rebuild, and repair. Carbohydrates provide it with energy and dietary fibre .And fat helps you absorb essential vitamins and is necessary for cellular growth and function.

    The Acceptable Macronutrient Distribution Range (AMDR) for the average adult is:

    • Carbohydrate: 45% to 65% of total calories
    • Fat: 20% to 35% of total calories
    • Protein: 10% to 35% of total calories

    Personalising Your Macronutrient Balance

    But it’s important to determine the right balance of these macronutrients that work best for you. Nutritional needs change over time, so you should regularly reassess the type and amount of fuel your body needs to function at its best. Even if it’s hard to find the perfect balance, taking the time to assess your nutrition needs will pay off in the long run.

    balanced meal macronutrients

    If for example you take up weight lifting, increase your protein intake to help build muscle tissue. If you begin training for long distance running, increase your carb intake for the extra energy. I recommend the book ‘Training Food: Get the Fuel You Need to Achieve Your Goals Before During and After Exercise by Renee McGregor‘ if you are taking on any new sport or exercise.

    Even as we age, our macronutrient needs change. We begin to lose more muscle after the age of 30, so protein becomes even more important.

    Taking these factors into consideration can help you tailor your diet to your own specific needs. Making sure you’re eating healthy, nourishing food is essential to feeling your best!

    Building a balanced plate doesn’t have to be complicated. I’ve broken it down step by step in my Beginner’s Guide to Building a Balanced Plate.

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    2. Focus on Quality

    The quality of your food makes all the difference! Choose high-quality foods that will provide the most nutrition for your calorie intake.

    simplify nutrition

    An important way to simplify nutrition choices is to focus on whole foods, like vegetables, fruits, grains, nuts, and legumes. These foods provide the most concentrated source of essential vitamins, minerals, and nutrients. This includes foods that are minimally processed. A minimally processed food usually just means that the food is still in it’s whole form, but has been preserved or cut-up in some way.

    Processed (and especially ultra-processed foods) tend to be high in calories and low in nutrients, so they should be consumed in moderation. They often don’t help with satiety and can sometimes leave you hungrier than before you ate.

    Opt for complex carbohydrates over simple carbohydrates if you’re looking for an energy boost that will last throughout the day. Complex carbs are broken down more slowly and provide sustained energy, while simple carbs provide a quick but short-lived burst of energy. And choose foods that contain healthy unsaturated fats (like in olive oil, nuts, avocados, and fatty fish like salmon) over saturated fats where you can.

    If you’re looking to simplify your nutrition while staying full and satisfied, check out my list of Wholesome Foods for Sustainable Weight Loss.

    3. Make It Fun

    food with friends

    Experiment with different flavours and textures to make eating healthy food more enjoyable!

    Instead of using the same ingredients for a meal every day, vary them with different spices and herbs, or use something like balsamic vinegar or olive oil to add extra flavour to a meal. You can even make your own desserts or snacks with healthier ingredients, like chia seed jam or baked oats. Eating healthy doesn’t have to be dull! Making eating fun and exciting is the key.

    Making healthy eating a social activity can make it much more enjoyable. Having something to look forward to and share with your family or friends can help make healthy eating more of a pleasure than a chore. For example, you can commit to having a cooking night with a friend once a week where you both make or try a new meal together. This can be a great way to explore new recipes and get creative in the kitchen.

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    4. Learn to Read Labels

    simplify nutrition

    One way to simplify nutrition is to read labels. By looking at ingredient lists, you can determine what is in the food, as well as the serving size. And aim for foods that don’t have huge lists of ingredients you can’t pronounce! Pay attention to the substances or additives in the food, like salt, sugar, or fat. Aim for foods that are low in saturated fats, high in fibre, and rich in vitamins and minerals.

    You’ll often find that foods marketed as ‘low fat’ or ‘zero fat’ have had sugar added to them. In essence, what these companies are doing is replacing the fat with sugar in order to make the food taste better. It is especially important to be mindful of this as most of these ‘low fat’ or ‘zero fat’ products are often marketed as healthy alternatives.

    By doing a little bit of research and taking the time to understand the nutritional value of the food you’re eating, you can make the most informed decision about your health.

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    5. Find Balance

    Find a balance between eating healthier foods and the treats you love, you don’t have to completely cut out the unhealthy foods you enjoy!

    I find the best approach to nutrition is the 80/20 approach. This means aiming for whole nutrient-dense foods 80% of the time and leaving room for indulgences and treats 20% of the time. This allows for flexibility and balance in your diet, so you never feel restricted or deprived.

    You will fuel your body with the nutrients it needs to function at a high level but ensure you’re still enjoying the occasional treat without feeling guilty about it. Ultimately, it’s about finding a balance that works for you and your lifestyle.

    For those who like a little more structure, learning how to meal plan using macros could be a game changer. I’ve got all the details in Meal Planning by Macros.

    Eating well doesn’t have to be complicated. Often, simplifying our approach to nutrition can make it easier to stick with healthy habits. If you’re ready to move beyond fads and focus on food that nourishes without stress, explore Victoria’s Secret vs. Reality: A Sustainable Meal Plan for Real Life. It covers easy, balanced meal ideas that fit perfectly into a busy lifestyle.

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    healthy balanced meal

    Simplify Nutrition: Conclusion

    Nutrition should be simple and accessible, not complicated or intimidating. Everyone deserves to understand how to nourish their body and make it as healthy as possible. Set realistic expectations, start small and make incremental changes, seek help where you need it and learn to forgive yourself! You have the power to make nutrition work for you.

    I hope this post has helped to simplify nutrition for you! What have you found most helpful in this post? Let me know in the comments below!

  • Fitness, Nutrition, Weight Loss

    Burn Fat Not Muscle: 3 Steps To Successful Weight Loss

    Introduction

    When on a weight loss journey, how can you ensure you are burning fat and not muscle? And why does it matter? Achieving sustainable weight loss goes beyond what you see on the scales and there is a significant relationship between muscle preservation and lasting fat loss. In this post, I want to discuss the importance of maintaining muscle mass, and how to ensure you burn fat not muscle.

    LEARN MORE ABOUT MY WEIGHT LOSS JOURNEY! > How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey

    The Importance Of Retaining Muscle

    Maintaining muscle mass is important to not only long term weight loss success, but also your health in general. Muscles help to support skeletal structure, allowing you to move and stay active, protect internal organs and keep joints stable. This is especially important as you age. Research shows that after age 30, we naturally begin to lose up to 3% to 5% of our muscle mass per decade.

    When talking specifically about weight loss, how much muscle you have directly impacts your TDEE (total daily energy expenditure). TDEE is essentially the total number of calories your body needs in a day to function, and it’s made up of your basal metabolic rate (BMR), physical activity, and the thermic effect of food. Your BMR is the calories your body burns at rest, the energy it needs for basic functions, like breathing, circulating blood, maintaining body temperature, and all the behind-the-scenes tasks that keep you alive.

    lose fat not muscle

    Muscle mass is more metabolically active than fat, meaning it demands a higher energy expenditure just to maintain itself. Basically, the more muscle you have, the more calories your body needs to sustain that muscle, even when you’re at rest. So the more muscle you have, the more calories you burn.

    Understanding the difference between weight loss and fat loss is crucial. Learn more in my post on Weight Loss vs. Body Fat Loss.

    Metabolic Adaptation

    Retaining muscle mass is a key aspect of preventing metabolic adaptation during weight loss. Metabolic adaptation, where the body adjusts its energy expenditure in response to changes in calorie intake, can lead to a reduction in the number of calories burned at rest. But, by holding onto your muscle mass, along with other tactics, you can counteract this effect.

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    1. Stay in a Small Calorie Deficit

    If you aren’t eating enough food – your body, in its adaptive nature, might switch from burning primarily fat to tapping into muscle for energy. It’s a survival mechanism – a recognition that muscle tissue demands more energy to maintain. So when faced with insufficient calorie intake, your body may perceive this as a signal to prioritise essential functions and start breaking down muscle for energy, a more metabolically active tissue compared to fat.

    Ideally, you should aim to reduce your daily calorie intake by a maximum of 20% or around 500 calories. This moderate reduction allows for gradual and sustainable weight loss while providing your body with the necessary fuel it needs to preserve muscle mass. By staying within this balanced deficit, you send a signal to your body that it can rely on stored fat for energy without jeopardizing vital muscle tissue.

    burn fat not muscle

    Use an online calculator to work out your TDEE, which factors in your activity level, age, weight, and goals. And from there you can determine how many calories you need to eat to be in the deficit you want. For example, if your TDEE is 2300 calories a day, and wanted to reduce this by 20% – you would eat 1,820 calories a day. My eBook ‘Complete Weight Loss Guide‘, goes into more detail about TDEE and how to choose the right deficit based on your goals.

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    2. Increase Protein Intake

    Protein is essential for healthy muscle growth, as it’s made of amino acids, which are the building blocks needed to create muscle tissue. Eating enough protein can also help boost muscle protein synthesis, which is the process of creating new muscle tissue – even if you are in a deficit (with the right exercise – more on this below).

    During a calorie-restricted diet, where the risk of muscle loss is heightened, it is essential to have an increased protein intake. By prioritising protein, you send a signal to your body: preserve the muscle, burn the fat. So, while your body taps into its fat stores for energy during a calorie deficit, it’s the protein that safeguards your muscle mass.

    protein for muscle

    Recommended Protein Intake

    As a general guideline for muscle preservation during fat loss, aim for a protein intake of around 1.6g to 2.2g of protein per kg of body weight (or 0.73g to 1g per lb of body weight). This range ensures that you’re providing your body with enough amino acids to support muscle maintenance and repair.

    It’s also better to spread your protein intake equally throughout the day, as distributing it across your meals helps optimise muscle protein synthesis.

    Nutrition plays a huge role in fat loss. Check out my 5 Easy Nutrition Tips to make sure you’re fuelling your body the right way.

    3. Incorporate Resistance Training

    To help your muscles stay strong and healthy, and to help preserve them, it is recommended to do strength-training exercises at least two to three times a week, ideally for at least 20 minutes per session. This frequency allows for consistent stimulation of muscle fibres, promoting ongoing muscle protein synthesis and adaptation.

    Resistance training comes in many different forms, it’s not just weight lifting or body building. Yoga and Pilates are both a form of resistance training, as is swimming or body-weight moves like push-ups or pull-ups. It’s essentially the application of force or resistance against the muscles i.e. weights, body-weight, water. In fact, the more diversity you include in your resistance training will not only keeps things interesting but also ensures a well-rounded approach to muscle development. So find something you enjoy doing and can stay consistent with.

    Aim to challenge your muscles progressively by increasing resistance, adjusting repetitions or time/distance.

    yoga for building muscle

    Concurrent Training

    Concurrent training is an great way to incorporate resistance training into your routine for fat loss. It involves combining resistance with cardio exercise in one program to maximize the benefits of both. This type of exercise can help burn more calories, help build muscle and improve your strength and endurance. Choose a resistance and a cardio exercise that fit with your goals and fitness level. Then, alternate between the two on different training days, or combine them into one circuit/session. This can make your workouts more efficient and help you reach your fat loss goals faster.

    My eBook ‘Complete Weight Loss Guide‘ has an entire section on resistance training, including how to put together a weight training program for maximum progression. I also have a similar section in my FREE Reverse Diet eBook.

    To burn fat while maintaining muscle, you’ll need the right workout plan. Find out more about Compound vs. Isolation Exercises to build your routine.

    Rest and Recovery

    Finally, don’t forget to incorporate rest and recovery into your routine, as it is essential for muscle growth and development. Leave at least 48 hours before you work the same muscle group, and make sure you are getting good quality sleep at night to help you recover!

    rest and recovery burn fat not muscle

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    Burn Fat Not Muscle: Conclusion

    Muscle is essential to our overall health and wellbeing, and even outside of weight loss goals we want to be doing everything we can to preserve it.

    Muscle mass naturally decreases as we age, so it’s even more important if you are over 30 and trying to lose weight. But the benefits of muscle preservation are not limited to a specific age group or fitness level; they are universal and applicable to anyone seeking to improve their overall quality of life.

    Having increased muscle not only increases the calories you burn each day, but reduces your risk of injury, supports your joints, gives your more energy and makes you stronger! Making everyday activities more manageable.

    Have you found ‘Burn Fat Not Muscle: 3 Steps To Successful Fat Loss‘ helpful? Do you have your own tips for maintaining or building muscle? Let me know in the comments below!

  • Nutrition

    Satiating Foods: 5 Foods High On The Satiety Scale

    Introduction

    Do you ever find that no matter how much you eat, you still seem to be hungry? It could be what you’re eating and not how much. When we start a diet we tend to think of all the foods we have to cut out, and not what we should be adding in. When cutting down on calories to lose weight, you should incorporate as many satiating foods as you can. In this post I want to cover 5 different food groups that are all high on the satiety scale and explain why you don’t have to eat less to lose weight!

    Satiating Foods

    1. High-Volume Foods

    High-volume, low calorie foods are foods that have fewer calories per gram. For example 100g of Broccoli has 34 calories (high volume), whereas 100g of Almonds has 579 calories (low volume). These are called low-energy-dense foods.

    High volume foods are high in fibre, high in water or are considered ‘Air foods’. (Are still low in calories, will give you a full feeling, but offer little sustenance – think popcorn & rice cakes). Water has zero calories per gram, and fibre is not absorbed by your body and offers very few calories.

    Low volume foods are high in fat and sugar. Fat has almost double the calories of carbs and protein per gram. (This doesn’t mean you should avoid these foods, just that you should focus on adding more high volume foods to your meals).

    The great thing about volume eating is that it’s not about what to take away from your diet, but instead is what you can add to it.

    low carb filling foods

    A Meal Hack

    For example, one of my favourite meals is Spaghetti Bolognese, and I love pasta in general. My average Spaghetti Bolognese would contain around 700 calories, and was generally pretty filling but to step it up a notch I started adding courgetti. (I can’t recommend a spiralizer enough! I use this one! It’s nice and compact, as I don’t like to take up too much room with kitchen gadgets) along with the spaghetti (not replacing it!), I found that I was struggling to finish the meal, and felt a lot fuller for longer afterwards. So to avoid waste, I started cooking less spaghetti and mince, keeping the same amount of courgetti in there, reducing the meal to around 500 calories. I still get to enjoy my favourite meal but for fewer calories, and I feel fuller for longer – win win!

    Examples:

    (Please note: This is not an example of “good” vs “bad” food – everything in moderation!)

    High Volume/Low Calorie Foods:

    • Leafy green vegetables
    • Berries
    • Air Foods like popcorn
    • Wholegrain oats

    Low Volume/High Calorie Foods

    • Fatty cuts of meat
    • Oil
    • Sugar
    • Sweets

    2. High Protein Foods

    nine essential amino acids

    High protein foods have a really high satiety score. By increasing your protein intake you can reduce hunger hormones, like ghrelin. Protein increases the time of ghrelin suppression and is one of the most satiating macronutrients and it also boosts satiety hormones, like leptin.

    Reducing levels of ghrelin (hunger), and increasing levels of leptin (satiety) will leave you feeling fuller.

    Try to include foods high in protein with all of your meals, so that you are consuming protein all throughout the day, rather than just in one sitting. You should consume between 1.6 and 2.2g of protein per kg of body weight (or 0.73 and 1g per lb) to aid in weight loss.

    Protein is so important when it comes to weight loss for a number of other reasons outside of it being one of the most satiating foods. Including muscle maintenance and growth. Amino acids, the building blocks of proteins, are essential for these processes. I go into detail about macronutrients and Leptin and Ghrelin in my FREE eBook, and my Complete Weight Loss Guide.

    3. High Fibre Foods

    Fibre is a type of carbohydrate that your body can’t digest. Most carbohydrates are broken down into sugar molecules, but fibre isn’t, so instead it passes through the body undigested. Fibre also slows down the time it takes for food to be digested and for your stomach to empty. Meaning it extends the time you feel full.

    Fibre also slows the rate that sugar is absorbed into the bloodstream. When you eat foods high in fibre, the sugar in those foods is absorbed slower. This stops blood-glucose levels from rising too fast. A rapid increase in blood-glucose levels will lead to a dip which will lead to feeling hungry sooner, or craving more sugar.

    As mentioned with Volume Eating, high fibre foods provide volume to meals and because they often take longer to chew, allows you to be more mindful about what you’re eating and how full you are. See this post for more tips on eating mindfully.

    Foods High In Fibre:

    • Beans and lentils
    • Apples
    • Whole grains
    • Berries
    • Avocado
    • Bananas
    • Carrots
    • Broccoli
    • Chickpeas
    • Pears
    satiating foods

    4. Low-GI Foods

    GI stands for glycaemic index and the glycaemic index is a number from 0 to 100 assigned to a food (only foods containing carbs). With pure glucose (sugar) given the value of 100, which represents the rise in blood glucose levels two hours after consuming that food.

    The three ratings are:

    • Low: 55 or fewer
    • Medium: 56–69
    • High: 70 or more

    Low-GI foods take longer to digest and have less effect on blood sugar levels which can leave you feeling fuller for longer. This could help control your appetite and therefore can lead to reduced calorie intake.

    Examples:

    High GI Foods

    • White rice
    • White bread
    • Potatoes

    Low GI Foods

    • Green vegetables
    • Beans & Lentils
    • Sourdough Bread

    5. Healthy Fats

    There are 4 types of dietary fats. These are:

    • Saturated fats
    • Trans fats
    • Monounsaturated fats
    • Polyunsaturated fats

    Saturated & trans fats fall into the “unhealthy” category and mono & poly unsaturated fats fall into the “healthy” category.

    Note: I use the terms “healthy” & “unhealthy” loosely, as what defines a food is as healthy can often be relative to individual needs.

    Unfortunately, fat has gotten a pretty bad rep over the years because of it’s higher calorie density. Many diet products are labelled as low-fat or 0% fat, and are marketed as being better for us. Meaning that even unsaturated fats are also often avoided when people are on low fat diets. But we all need to eat a small amount of fat to have a healthy and balanced diet. Fat contributes to our energy levels, satiety, skin health, and so much more.

    healthy whole fats

    Why Fats Should Be On Your List Of Satiating Foods

    • Having a small amount of fat in a meal can slow down the rate that your stomach empties during digestion. So having the food remain in your stomach longer, will leave you feeling fuller longer.
    • Release of appetite hormones including a reduction of hunger hormones and an increase in satiety hormones.
    • Reduce intake of “low-fat” alternatives: Low-fat alternatives are packed with sugar and other highly processed carbs, which may promote hunger. Eating refined carbs can lead to spikes in blood sugar and a release of insulin. When insulin is released, it removes sugar from your blood and low blood sugar levels will signal to your body that you need more food. Leading to feelings of hunger, and craving more highly refined carbs and sugar.

    Satiating Foods: Conclusion

    Adding to meals can be a daunting task but it’s worth it for the positive benefits it brings. Good nutrition is the foundation for successful weight loss and maintenance so it’s important to make sure you’re getting the right nutrients in your diet.

    Increasing the amount of satiating foods like quality proteins, complex carbohydrates and healthy fats in each meal will help keep you full and satisfied longer and these foods will provide you with the energy and nutrition your body needs to stay healthy.

    Understanding how foods keep you satiated is crucial when it comes to being able to eat more intuitively and incorporating healthy habits into your lifestyle to maintain a healthy weight. But it’s important to try and incorporate changes slowly. Don’t try to make too many changes at once as it often leads to disappointment and frustration.

    Have you got a favourite food hack that helps keep you full? Leave a comment below!

  • Nutrition

    Reverse Dieting 101: Get the Best Results (With FREE Printable Guide!)

    Introduction

    Ever feel like your metabolism has gone on holiday without telling you? You’re smashing your workouts, sticking to a strict diet meal plan, and yet, your progress has flatlined. Whether you’re following a low-carb diet or dabbling with a full-blown keto meal plan, it’s frustrating when your body just doesn’t respond. That’s where reverse dieting comes in, so, Welcome to Reverse Dieting 101!

    Imagine a way to eat more food and still manage your weight – that’s the power of reverse dieting.

    If you’ve been stuck in the frustrating cycle of yo-yo dieting – losing weight, hitting a plateau, gaining it back – you’re not alone. Maybe you’ve even tried a weight gain diet before or considered how to incorporate metabolism boosting foods into your day.

    Trust me, I’ve been there myself, trying every diet and wondering why my low metabolism was sabotaging my results. That’s why reverse dieting is a game-changer.

    It’s not about restriction; it’s about strategy – resetting your metabolism and finally getting your body to work with you instead of against you.

    By the end of this post, you’ll know exactly what reverse dieting is, how to start, and why it could be the key to breaking free from dieting misery.

    So, in this post, I’ll cover:

    • How to balance nutrition and exercise for the best results with reverse health recipes
    • What reverse dieting is and how it works
    • The science behind reverse dieting (don’t worry, I’ll keep it simple!)
    • Who should try reverse dieting and why it’s different from your typical diet
    • How to get started with reverse dieting in easy steps
    REVERSE DIETING 101

    What the Heck is Reverse Dieting?

    Reverse dieting is like coaxing your metabolism out of hiding after it’s been sulking because you’ve been in calorie jail for too long.

    You start by gradually increasing your calories after a period of restriction, so your body can chill out and realise it doesn’t need to conserve every last crumb you eat.

    If you’ve tried any kind of calorie restriction, you know that at a certain point, your body just stops responding.

    That’s because your metabolism has slowed down to match the fewer calories you’re eating.

    This is common when people switch to more restrictive diets like keto meal plans.

    Reverse dieting tells your body, “Hey, it’s safe now – go ahead and start burning those calories again!”

    Metabolic adaptation can make weight loss frustrating. Reverse dieting can help—learn more in How to Fix Metabolic Adaptation.

    The Science Behind Reverse Dieting (No PhD Required)

    Let’s talk metabolic adaptation for a second. This is when your body gets too comfortable with the low number of calories you’ve been feeding it.

    It starts slowing everything down – think sluggish digestion, low energy, and that dreaded low metabolism. If you’re stuck in this cycle, you’ll likely want to hit the diet reset button.

    Here’s the thing – your body isn’t trying to sabotage you, even though it might feel like it sometimes.

    Metabolic adaptation is actually a survival tool built into our biology. Back in the day, when food wasn’t as easy to come by (think foraging berries, not popping into the supermarket), our bodies had to get clever to keep us alive.

    When food was scarce, it would slow down the rate at which we burned calories, preserving energy so we didn’t starve.

    So, when you’re in a calorie deficit for too long – like when you’re on a diet or cutting way back on food – your body thinks, “Uh oh, there’s not enough food around.”

    reverse dieting

    It flips the switch into survival mode, slowing down how many calories you burn just to keep you ticking over.

    It reduces your Basal Metabolic Rate (BMR), which means you’re burning fewer calories even when you’re just sitting around or sleeping.

    But, while this survival instinct was great for our ancestors, it’s not exactly helpful when you’re trying to lose weight in modern times.

    After a long period of restriction, your body is convinced there’s a famine going on, even though there’s plenty of food in the cupboard.

    It doesn’t know the difference between a diet and actual scarcity, so it’ll slow down everything to hold on to the energy it’s got.

    That’s why, after a while, you hit a weight loss plateau and it feels like no matter how little you eat, nothing’s happening. It’s not because you’re doing anything wrong – it’s because your body is just really good at surviving.

    The trick is telling your body it’s safe again by gradually increasing your calories, which is exactly what reverse dieting helps with!

    The Step-By-Step Process

    Right, let’s get into how your body reacts when you mess with its fuel – aka food. Here’s what happens, step by step, when you change how much you’re eating:

    1. Change in Calorie Intake:
    You start by cutting calories, thinking, “This’ll do the trick!” And yep, it works for a bit – you’re eating less, so you start to shed a bit of weight.

    2. Initial Weight Gain/Loss:
    At first, the scale shows some love. You lose a bit of weight, and things seem to be going smoothly. But then, things start to slow down…

    3. Hormones Join the Party:
    This is where your body’s inner workings decide to have their say. Enter leptin and ghrelin – your two hormonal frenemies. Leptin, the one that tells your body it’s burning energy, takes a nosedive. Ghrelin, the one that screams “I’m hungry!” gets louder.

    These two are out here causing chaos, making it harder to stick to your plan. (Psst… I go deeper into leptin and ghrelin in both my free Nutrition eBook and Complete Weight Loss Guide if you want more deets.)

    4. Your Body Hits the Brakes:
    Now, because your body is smart (but also a bit dramatic), it adjusts your Basal Metabolic Rate (BMR). This means it’s slowing down how much energy it burns at rest because it’s not sure when it’s getting fed next. In survival mode, it’s trying to save every last bit of energy.

    5. The Dreaded Weight Plateau:
    This is where the real frustration kicks in. Despite eating less, your weight hits a standstill. Your body’s dug in its heels, refusing to budge, and it’s like trying to run through treacle. Ugh.

    If you’ve struggled with yo-yo dieting, reverse dieting can help maintain your progress. Learn how to break the cycle in my post on Yo-Yo Dieting.

    Who Should Consider Reverse Dieting

    If you’ve ever been on a strict diet, lost a bit of weight, then hit a plateau and thought, “What the heck is happening?” – this is for you.

    If you’ve dabbled in the world of crash diets and binges (oh, hey, large pizzas, we meet again), then reverse dieting could be a game-changer.

    It’s especially helpful if your body’s gotten used to the same low-calorie intake and you’re desperate to break the cycle of restriction.

    Worried about losing muscle as you diet? Check out my guide on Burning Fat, Not Muscle for a healthier approach.

    Reverse Dieting 101: How to Start Reverse Dieting

    Right, let’s get into the nitty-gritty of starting a reverse diet. We’re not mucking about here; this is your step-by-step guide.

    1. Calculate Your Calorie Needs

    1. Work Out Your Starting Calories (TDEE)

    Your TDEE (Total Daily Energy Expenditure) is basically how many calories your body burns in a day doing everything from breathing to binging Netflix.

    You can use my free reverse diet guide to calculate it manually, or use an online calculator – it’s dead easy.

    Basal Metabolic Rate (BMR): This is the bare minimum energy (in calories) your body needs to just exist – think breathing, keeping your heart beating, digesting your food – all the behind-the-scenes stuff you don’t even notice. Basically, it’s what you burn if you did nothing but binge-watch Gilmore Girls all day.

    Thermic Effect of Activity (TEA): Now, this is the energy your body burns when you actually get moving. Walking, running, doing a sweaty workout – you get the picture.

    A woman walking through a forest in the afternoon

    Thermic Effect of Food (TEF): Yep, you do burn calories just by eating! Every time you munch on something, your body uses energy to break down and absorb all the good stuff. So, technically, eating is a workout… sort of.

    Non-Exercise Activity Thermogenesis (NEAT): This one’s all about the little things that aren’t “formal” exercise but still get you burning calories – like walking to grab your coffee, doing the laundry, even fidgeting. All those tiny movements add up, and the more NEAT you’ve got going on, the better!

    I also recommend the app MacroFactor, it’s a calorie and macro tracker that actually adapts to your metabolism. The more you track your calories and weight, the more accurate it becomes at calculating your needs.

    Weigh Yourself (It’s Just a Number)

    Check your weight, but don’t get too hung up on it. The goal isn’t to freak out if the number fluctuates – it’s all about trends over time.

    You can also check your body composition if you’re serious, but it’s not mandatory. Tracking changes in muscle mass and body fat percentage provides a more better view of your body’s response to the reverse diet.

    This can be done through things like DEXA scans, bioelectrical impedance analysis (BIA), or skinfold calliper measurements.

    Increase Calories Gradually

    No massive leaps here! Increase by 5-10% each week. If your TDEE is 1500 calories, you’re looking at an increase of 75-150 calories.

    Add more high protein foods and make sure you’re eating enough to fuel your workouts – especially if you’re starting metabolic workouts to build muscle.

    Regularly Check-In

    Stay on top of things. Keep an eye on how you’re doing – if your weight’s holding steady and you’re feeling good, maybe bump those calories up a notch.

    But if your workouts are on fire and you’re smashing it, then stick with the plan as is. It’s all about tweaking as you go, no big changes, just tiny shifts in the right direction.

    reverse dieting weight gain

    Listen to Your Body

    This one’s super important – don’t just pile on the food because you think you have to. Tune into those hunger and fullness signals. If your body’s saying, “I’m full, mate,” then listen!

    It’s about fuelling, not force-feeding. And if you start feeling off or uncomfortable, it’s a sign to slow it down. Adjust things at your own pace.

    Macronutrient Adjustments

    Macronutrient Adjustments: Fuel the Fire

    When reverse dieting, paying attention to macros is key. Protein is your best friend here, helping you build muscle and keep you full.

    Aim for 1g of protein per 1lb of body weight. Add in healthy fats and carbs – yes, carbs are still your friend!

    Download my free Reverse Diet Guide for a full breakdown of protein, carbs and fat needs.

    Quick Fixes

    Foods like “boost metabolism drinks” and other supposed ways to boost metabolism are often just clever marketing gimmicks designed to grab your cash.

    Let’s be real – if a magical drink could give you a high metabolism and burn off all the pizza you ate last weekend, we’d all be sipping on it, right?

    Sadly, these products usually fall flat and do little more than lighten your wallet.

    The truth is, there’s no shortcut in a bottle. Real metabolism-boosting comes from consistent habits like strength training, eating enough protein, and staying active throughout the day (hello, NEAT!).

    So, don’t be fooled by the flashy labels – they’re usually scams that promise a quick fix but deliver zero real results.

    Reverse Dieting 101: Exercise

    If you’re reverse dieting and want real results, weight training is a must. Here’s the deal – muscle is like a calorie-burning machine. The more you have, the more calories you burn.

    So, adding weight training into your routine not only helps you build muscle but also keeps your metabolism firing long after you’ve left the gym.

    After a long stretch of restricting calories, you can lose both fat and muscle. And trust me, you want to keep that muscle – it’s key for long-term metabolic health.

    Whether you’re following a reverse health diet plan or aiming for a diet reset plan, preserving lean muscle is essential.

    For more tips on how to burn fat without losing muscle, check out my post on Burn Fat, Not Muscle – it’s a must-read if you’re serious about building a strong body.

    Now, the goal isn’t just to eat more; it’s to make those extra calories work for you by building muscle, not fat. If you can hit the gym, great – all the machines and weights will help you progress faster.

    But even if you’re working out at home, you can still crush it as long as you’ve got enough gear to keep pushing yourself with progressive overload.

    Want more details on how to nail your metabolic workouts and build a solid plan? My free Reverse Diet Guide breaks it all down for you, including:

    • Hypertrophy vs Strength Training: Which one’s better when reverse dieting?
    • Compound vs Isolation Exercises: How many of each should you do?
    • Workout Split: How often should you train upper, lower, and full body?
    • Progressive Overload: How to safely increase weights and keep seeing gains.
    • Recovery: Why warming up and stretching is a must.

    Download the guide and get the full breakdown – your muscles (and metabolism) will thank you!

    Starting your reverse diet? Stay on top of your fitness game with my list of gym bag essentials for women—prep like a pro for every session!

    Want to Unlock Your Best Metabolism? Check Out These Must-Read Posts!

    Take control of your metabolism, optimise your nutrition, and finally see real results. Whether you’re looking to burn fat, boost energy, or fix a sluggish metabolism, these posts have you covered!

    Reverse Dieting 101: Conclusion

    Reverse dieting is all about giving your metabolism a much-needed reboot. By slowly increasing your calories and incorporating things like weight training, you can stop your body from clinging to every calorie and start burning more energy – even at rest!

    So, if you’re just tired of the constant cycle of restriction and regain, this strategy can help break the cycle and set you up for long-term success.

    Remember, it’s not about rushing the process. Building muscle, eating the right metabolism-boosting foods, and gradually increasing calories is the key to seeing real change without gaining fat.

    And the best part? It’s sustainable – no more extreme crash dieting!

    If you want a step-by-step plan to get started and learn more about how to build your perfect reverse diet meal plan, download my free Reverse Diet Guide.

    It’s packed with practical tips and everything you need to take control of your metabolism and finally see the results you’ve been after.

  • Nutrition, Weight Loss, Wellbeing

    Intuitive Eating And Weight Gain: How To Prevent It

    Introduction

    Can you eat intuitively and lose weight? Many people will say the two can’t co-exist, and that the idea of intentional weight loss goes against intuitive eating. But this depends on how you view intuitive eating. Listening to your body and recognising hunger and satiety cues requires practice. As well as a good idea of the basics of nutrition for satiety. In this post, I want to cover ways you can incorporate mindful eating practices into your weight loss journey. Intuitive eating and weight gain don’t have to go hand-in-hand.

    intuitive eating and weight gain

    What Is Intuitive Eating?

    • Rejecting Diet Mentality
    • Listening to hunger and satiety cues
    • Eating what you want

    A couple of years ago I stumbled across the term ‘Intuitive Eating’ from a podcast (I can’t remember the exact one) and thought I had found the thing for me. Intuitive eating seemed simple enough, stop dieting and eat what you want but pay close attention to your hunger and fullness cues. I bought several books on it and devoured all of them, but I soon realised something they all had in common – they all said that you need to stop trying to lose weight.

    I didn’t agree with this, and I still don’t. Intentional weight loss has actually started to gain a bad rep over the last couple of years. It’s labelled as ‘disordered eating’ or ‘diet culture’. While I think these can be true to a certain extent, this is a huge generalisation and I don’t think it’s helpful to simply tell people to stop trying to lose weight. I also have this post on practicing body positivity while trying to lose weight that you may find helpful.

    One book I read stated that you can eat whatever you want, and eventually, your body will stop craving all the “junk” or processed foods. You will start craving salads, and eventually, your weight will settle to where it’s meant to be – or something along those lines. But this didn’t make any sense to me in the slightest. I had been eating this way for years! Why wasn’t I now eating non-stop salads? Because it just wasn’t true. And I’ll explain more in later sections.

    Allowing yourself to eat what you want can feel scary, but it doesn’t have to lead to weight gain. Learn more about giving yourself unconditional permission to eat in my post on Sustainable Weight Loss.

    diet culture

    Diet Culture

    I do think that there is harm in diet culture and there are a lot of shady and dangerous diets out there that should be avoided. But losing weight can have huge benefits to your health. While I think that should be the main focus of weight loss, there’s also nothing wrong with wanting to look a certain way. As long you don’t believe it’s the ‘be all and end all’ of happiness.

    Despite these books advising you can’t eat intuitively while trying to lose weight – I gave it a try. The general advice is to rank your hunger and fullness levels between 1-10 before and after meals. There is an ‘ideal’ range where you are not starving before a meal, and not feeling sick with fullness afterwards. I think this is good advice, and I think it’s something that everyone should practice. (Not necessarily ranking their hunger but just paying attention to it a bit more).

    But I don’t think you can rely on this solely. Here’s why.

    Ultra Processed Foods

    Over the last few years I’ve researched nutrition A LOT, and it’s been proven that “junk food” stimulates the reward system in the brain in the same way as addictive drugs. Whether or not this food fills you up, you get a hit of dopamine (the reward chemical) and your brain is hardwired to seek out things that release this again. This is something a lot of food companies are aware of, and design foods that will keep people eating.

    This is a really simple way of explaining it. This book really helped me understand this more. The author talks about the ‘Bliss Point’ of food, stating “The bliss point is an industry reference to the perfect amount of sugar in products that will get us to not just like those products, but to want more and more,”

    You do get a small release of the same chemicals when eating whole foods like fruits and vegetables. Because obviously your brain wants you to eat. But it’s no where near the levels that you will get from processed foods.

    On top of this, most highly processed foods have little nutritional value. Satiety has very little to do with the amount of calories you’re consuming and a lot more to do with the quality of food, the macronutrients, and the volume of these.

    Reason for Intuitive Eating And Weight Gain: Not All Foods Are Made Equal

    So for example, a pack of Oreos contains around 640 calories, but how full would that keep you really? Not at all!

    Whereas for the same amount of calories or less, you could actually have a pretty big meal of whole foods i.e. the below makes up roughly 540 calories:

    • Chicken Breast Fillets – 300g
    • Whole Grain Rice – 1 Serving (50g)
    • A salad with tomatoes, lettuce, cucumber.

    (And you can still have a couple of Oreos after if you want!)

    eat more lose weight

    Chicken is very high in protein and rice with vegetables is high in fibre – both of which are the two most important macros/nutrients when it comes to satiety.

    Not all foods are made equal. When I previously tried Intuitive Eating, I was still eating mostly processed foods. I believed I was eating intuitively because I was paying attention to how hungry I was. But my body was still getting little to no nutrition and I was a complete sugar addict. I was hungry all the time! And after a meal, would soon be hungry again.

    So, intuitive eating at that time was a bust.

    Emotions can complicate our relationship with food. If you struggle with emotional eating, I’ve got some tips to help you in Conquer Emotional Eating Today.

    80/20 Nutrition

    The key to satiety sits with whole foods. The majority of your diet should be made up of whole foods, high in nutrients and vitamins. Including:

    • Fruit
    • Vegetables
    • Wholegrains
    • Nuts and Seeds
    • Beans and Lentils
    • Lean Meats

    Eating whole-foods is essential for weight loss.

    The 80/20 approach is a form of flexible dieting. The idea is that 80% of the foods you eat should be whole unprocessed foods, and “junk” or processed foods should make up 20% of your diet. That way, nothing is off limits, but the bulk of what you’re eating is filling and nutrient-dense.

    Mindful Eating

    Learn to enjoy food at meals.

    Mindful eating is often confused with Intuitive Eating, and maybe to some they are exactly the same thing.

    But I see mindful eating as just paying attention more to what you’re eating. It’s not measuring your hunger before and after meals and listening to your body. It’s sitting down with a meal, with minimal distractions and enjoying your food.

    intuitive eating and weight gain

    I’ve sat down to eat in the past with a fork in one hand and my phone in the other, scrolling through Instagram while taking bite after bite. By the end of the meal, it was like I hadn’t eaten anything!

    Mindful eating is savouring the taste of food, and having the majority of your focus on your meal. It’s recognising when you are no longer enjoying the taste as much (that’s when you know you’re getting full). And I think this is especially important when you’re treating yourself, and having something like a takeaway, or some cake (more calorie dense, processed foods). I believe in all things in moderation, but what’s the point if you’re not enjoying it?!

    Tips To Practice Mindful Eating:

    • Sit at a table to eat
    • Identify what stops you from focusing on the food and remove it from the environment while eating
    • Chew food thoroughly
    • Pause mid-meal for a few minutes – it can sometimes take a while for us to recognise when we’re full, pausing mid-meal gives your body time to catch-up.
    • Pay attention to the change of taste in food, I’ve often pushed past fullness, ignoring the fact that the food doesn’t even taste good anymore…because I’m full! You’d be much better off saving the rest for later, or the next day where you will enjoy it again.

    Intuitive eating pairs perfectly with mindful eating. Learn how to stay in a calorie deficit without obsessing over every bite in Mindful Eating 101.

    Intuitive Eating And Weight Gain: Conclusion

    Intuitive eating is something we should all be working towards, whether on a weight loss journey or not. But you’re probably not going to be able to wake up one day and be able to just ‘listen to their body’. Years of dieting, diets high in processed foods and a lack of nutrient-dense foods have left us unable to recognise our natural hunger and satiety cues.

    Intuitive Eating is something you should work towards but isn’t something to solely rely on when trying to lose weight. Instead, start practicing better eating habits that will help you lose weight and give you the skills and knowledge to keep the weight off. Intuitive eating and weight gain are not exclusive to each other.

    Have you tried intuitive eating? What is your experience with it? Leave a comment below!

  • Nutrition, Weight Loss

    Weight Watchers VS Calorie Counting: Which Is Better?

    Introduction

    Losing weight is a journey that demands dedication, consistency, and patience. But, the first step towards success is choosing the right method of tracking your food intake. With so many options available, it can be overwhelming to decide where to start. In this post, I wanted to explore two popular methods: Weight Watchers Points and calorie counting.

    Understanding their differences can help you pick the method best suited to your lifestyle and goals. And my own experience of tracking both for one week.

    LEARN MORE ABOUT MY WEIGHT LOSS JOURNEY! > How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey

    How Does Weight Watchers Work?

    Weight Watchers assigns a point value to each food based on its nutritional information, including calories, protein, sugar, and fat. The goal is to stay within your daily point allowance, which is determined by your weight, height, age.

    Using Weight Watchers Points can offer a more flexible approach to dieting as it allows for indulgences, as long as they fit within your points. Additionally, Weight Watchers offers a community aspect, with meetings and online support groups, which can provide accountability and motivation.

    However, some people may find tracking their points to be time-consuming and tedious. Additionally, the point system may not accurately reflect the nutritional value of certain foods, such as those high in healthy fats.

    No matter which method you choose, keeping nutrition simple is the way to go. I’ve broken down easy ways to stay on track in Simplify Nutrition With These 5 Easy Tips.

    Pros and Cons of Using Weight Watchers Points

    Pros of Weight Watchers

    • Flexible and customizable meal plans
    • Access to a supportive community of fellow members and coaches
    • Encourages healthy eating habits and portion control
    • Offers a variety of resources and tools, including an app and online support
    • Can lead to long-term weight loss success

    Cons of Weight Watchers

    • Requires a membership fee
    • Can be time-consuming to track points and plan meals
    • Some people may find the point system confusing or restrictive
    • May not be suitable for those with certain dietary restrictions
    • Doesn’t set you up for lifetime success, post weight loss

    Understanding calorie counting can be an alternative method for tracking your food intake. By counting calories, you have a clearer picture of the nutritional value of the foods you eat, which can be helpful for achieving specific weight loss or health goals.

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    Understanding Calorie Counting

    calorie counting vs weight watchers

    Understanding calorie counting can illuminate a detailed view of your food intake. Counting calories is a popular method for tracking nutrition, and is the most accurate way to track food intake and ensure you are in a calorie deficit.

    It involves monitoring the number of calories you eat and drink each day to maintain, gain, or lose weight. To start calorie counting, you need to determine your daily calorie needs (TDEE) based on your age, gender, weight, height, and activity level. Once you have this number, you can use a food diary or an app to track the calories in the foods and drinks you consume. Keep in mind that not all calories are created equal, and it’s important to focus on eating a balanced diet that includes a variety of nutrients.

    In the debate between Weight Watchers Points and calorie counting, there is no one-size-fits-all answer. What’s best for you depends on your personal preferences and goals. By understanding the benefits and drawbacks of each method, you can make an informed decision that fits your unique needs.

    Pros and Cons of Calorie Counting

    Pros of Calorie Counting

    • Most accurate in creating a calorie deficit
    • Provides awareness and education about the calorie content of food
    • Can help you make healthier food choices
    • Full flexibility and nothing off limits

    Cons of Calorie Counting

    • Can be time-consuming and tedious to track every calorie consumed
    • May create an unhealthy focus on numbers rather than on overall health and nutrition
    • Can be inaccurate, as calorie counts on food labels may not be completely reliable
    • Can lead to disordered eating patterns or even eating disorders in some individuals.

    If calorie counting is stressing you out, it might be time to rethink it. I go deeper into why this method may not always work in my post on The Downside of Calorie Counting.

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    Making the Most of Your Chosen Method

    exercise weight watchers calories

    Once you have decided on the weight loss method that suits you best, the next step is to make the most of it. Whether you choose to follow Weight Watchers Points or calorie counting, there are strategies you can use to optimize your weight loss journey.

    • Plan your meals and snacks in advance. This will help you make healthier choices and avoid impulsive eating. You can use meal planning apps, websites or journals to create a weekly menu and grocery list
    • Be mindful of your portion sizes. This is especially important with Weight Watchers, as you can still overeat 0 point foods. Use measuring cups, spoons, or a food scale to ensure that your portions are accurate.
    • Focus on nutrient-dense foods. Both Weight Watchers Points and calorie counting allow you to eat anything you like, as long as you stay within your daily allowance. However, it’s more beneficial to choose foods that are low in calories and high in nutrients, like fruits, vegetables, whole grains, and lean proteins.
    • Incorporate physical activity into your routine. Exercise is an essential component of weight loss and overall health. It can help you burn calories, reduce stress, and improve your mood.
    • Practice the 80/20 rule along with your chosen method – 80% of your food intake should be whole-nutrient dense, and save the more “unhealthy” treats for the 20%

    Finally, stay consistent and patient. Weight loss is not a quick fix, and it takes time and effort to achieve sustainable results. Don’t get discouraged by setbacks or plateaus. Remember why you started and focus on your progress, no matter how small!

    Whichever plan you choose, setting smart goals is key to your success. Learn how to create realistic goals in my post on Smart Weight Loss Goals.

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    Putting Weight Watchers to the test

    I think the ultimate questions of Weight Watchers is, with so many 0 point foods, how easy is it to stay in a calorie deficit? Let’s find out!

    I spent the week using the WW app and following the SmartPoints® system, but then logging all of my calories at the end of the day – I did it this way so that I wouldn’t be influenced throughout the day by counting calories as well.

    The Purple plan I was on allowed for 16 SmartPoints® everyday, plus 42 weekly SmartPoints®.

    The weekly SmartPoints® are there so there is a bit more flexibility, so if I go over the 16 daily points, they will come out of the weekly budget. There is also a rollover feature where any unused SmartPoints® will get added to the weekly budget, but this caps off at 4 – anymore unused SmartPoints® will be lost.

    The way I worked out my daily calorie goal was by working out my BMR & TDEE based on height, weight and activity levels. My TDEE was 2200, and my goal is to lose 1lb a week. To achieve this I needed to be in a 500 calorie deficit everyday – so my daily calorie intake need to be around 1700.

    I was fairly surprised to learn I was actually under my calorie goals following Weight Watchers, every single day! In total for the week I was 1831 calories under my goal and at an estimated calorie deficit of 5331 which would put me roughly around a 1.5lb loss for that week. Which is actually exactly what I lost.

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    Conclusion

    In summary, when it comes to Weight Watchers Points vs calorie counting, there is no one-size-fits-all answer. Both methods have their pros and cons, and the choice ultimately depends on your personal preferences and lifestyle. Experiment with each method and track your progress along the way. Remember to be patient, consistent, adaptable and take the advice of this post into account!

    A one week test on one person isn’t really conclusive evidence that Weight Watchers would result in a calorie deficit.