Weight Loss

Effective strategies, science-backed tips, and motivational insights to support your weight loss goals. From sustainable lifestyle changes to joyful exercise and mindful eating, these posts provide a roadmap for achieving and maintaining a healthier weight. Read about my weight loss journey, practical advice, and evidence-based approaches. Kickstart your weight loss journey and unlock a sustainable, fulfilling approach to achieving your desired fitness goals.

  • Weight Loss, Wellbeing

    Body Positive Weight Loss: Can You Lose Weight And Love Your Body?

    Introduction

    Do you feel like you have to choose between body positivity and losing weight? Can these seemingly conflicting paths be combined to create a body positive weight loss journey?

    In recent years, the body-positive movement has gained a lot of momentum, challenging conventional beauty standards and promoting self-love and acceptance in all body shapes and sizes. Body positivity at its core is about embracing your body as it is. So, naturally, weight loss is usually discouraged within this movement. But it’s important to understand that the relationship between body positivity and weight loss is nuanced and evolving.

    In this post, I want to talk about how you can pursue health and well-being in a way that aligns with self-love and body acceptance, challenging the notion that weight loss and body positivity are mutually exclusive.

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

    Body Positive Weight Loss

    Address Body Image Issues

    For a true body positive weight loss journey, it’s important to address and nurture a positive body image. A lot of people believe that losing weight will fix any issues with self-esteem, but the roots of body image issues usually run much deeper. Changing your appearance alone may not address any underlying insecurities you still have.

    Weight loss alone does not make you happy!

    So, before starting, and during your weight loss journey, focus on building a positive self-image. You can learn to appreciate your body while laying the groundwork for a healthier mindset that will stick around. Self-love can encourage you to adopt habits that genuinely care for your body, making the whole process more sustainable and, more importantly, enjoyable.

    Weight loss doesn’t mean you have to hate your body. I’ve shared body-neutral affirmations that focus on function over appearance in Body-Neutral Affirmations.

    Appreciate Your Body’s Abilities

    Instead of fixating on how you look, appreciate what your body can do. Shifting our focus from appearance to functionality will no only help you appreciate your body more but also builds a healthier mindset.

    BODY POSITIVE WEIGHT LOSS JOURNEY

    Size doesn’t define your worth or capabilities.

    When you shift your focus from the numbers on the scale to the tangible accomplishments your body can achieve, a huge shift in mindset can happen. Each fitness milestone, whether it’s running a little farther, lifting heavier weights, or mastering a new exercise, will become a testament to your strength and resilience.

    Non-scale victories reinforce the idea that your body is capable and worthy of celebration, regardless of your size or shape. As you celebrate these achievements, you build a more positive connection with your body, building a sense of pride and appreciation for what you can do. This celebration of capability and progress plays a huge role in building a body-positive mindset, where self-love becomes a key part of your journey toward health and fitness.

    If you’re working on a healthy relationship with food and body, remember that weight loss doesn’t have to mean punishing restrictions. In fact, you can pursue health goals while embracing body positivity and self-love. For a deeper look at balancing body positivity with sustainable choices, check out Victoria’s Secret vs. Reality: A Sustainable Meal Plan for Real Life. It’s all about finding joy and balance in the journey.

    Ditch The All-or-Nothing Mindset

    Perfectionism during a weight loss journey often leads to an all-or-nothing mindset that can be damaging to both physical and mental well-being. Setting unrealistic standards and expecting to stick to those standards flawlessly sets the stage for disappointment and frustration. Perfectionism tends to magnify setbacks, creating a cycle of negative self-talk and undermining progress you’ve made. Working towards a healthier lifestyle is inherently imperfect, and acknowledging this imperfection is an important step towards building a sustainable and positive approach to weight loss.

    ALL OR NOTHING PERFECTIONISM

    Finding a balance that accommodates your health goals alongside the joys and demands of daily life ensures a more realistic and sustainable approach to weight loss.

    Setbacks are not roadblocks but are opportunities to learn. Instead of dwelling on “failures”, approach setbacks as lessons. Reflect on what led to the detour and use that insight to adjust your approach. This shift in perspective promotes a healthier relationship with the journey itself, emphasising progress over perfection.

    There’s so much more to weight loss than the number on the scale. Learn about non-scale victories in my post on Non-Scale Victories.

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    Make Small, Sustainable Changes

    A key to successful weight loss and body positivity is making small, sustainable changes to your lifestyle. People often try to make drastic changes all at once, which can be overwhelming and unsustainable. Instead, focus on making small changes to your diet and exercise routine that you can maintain over time.

    Small changes act as building blocks for a foundation rooted in a healthier lifestyle. By consistently making positive choices, you lay the groundwork for sustainable habits that extend beyond weight loss goals.

    This approach shifts your focus from temporary fixes to making a commitment to yourself and your wellbeing.

    Whether it’s establishing regular exercise routines, practicing mindful eating habits, or prioritising good sleep, these all contribute to overall health and resilience. The goal is not just weight loss but the creation of a lifestyle that your supports physical and mental well-being in the long run.

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    Find Joy in the Journey, Not the Result

    A sustainable weight loss journey is not just a means to an end but an ongoing process you should celebrate. Moving your focus from the end goal to appreciating the day-to-day journey is important for sustainable success.

    It’s not just about getting to that perfect goal weight; it’s a whole journey deserving of a round of applause. Instead of obsessing over some distant finish line, celebrate every little step in the here and now.

    Realise that the journey itself is a big deal – every choice, every workout, every healthy meal is a win.

    Focusing on the small steps during the journey helps alleviate the pressure and perfectionism often associated with the pursuit of a specific end goal. By finding joy in the day-to-day process, you can appreciate the journey without the constant stress of meeting unrealistic expectations. This reduction in perfectionism is instrumental in promoting improved mental well-being and cultivating a healthier self-image.

    This change in perspective hugely contributes to improved body image and body positivity, creating a foundation for a healthier and more sustainable approach to self-care and well-being.

    If you’re struggling with body image while losing weight, you’re not alone. Use these Body Positivity Affirmations to help fix your mindset.

    Body Positive Weight Loss: Conclusion

    Finding a balance in both weight loss and body positivity can take some time. A lot of us have struggled with body image issues for a long time and that can take some work to undo. But rather than viewing body positivity and weight loss as conflicting paths, work on finding a balance. Ensure that your weight loss is not driven by societal pressures or unrealistic standards but rather by a genuine desire for overall well-being.

    By finding a more balanced approach, you can have a body positive weight loss! You can navigate your journey with more resilience, maintaining a positive relationship with your body while working towards realistic and sustainable health goals.

    Have you found this post helpful? Do you agree or disagree that body positivity can be practiced along with weight loss? Let me know in the comments below!

  • Nutrition, Weight Loss

    Can Eating Processed Food Really Make You Addicted?

    Introduction

    Do you ever find yourself reaching for that bag of crisps or box of processed biscuits, only to feel like you can’t stop once you’ve started?

    You’re not alone. A lot of ultra-processed foods have actually been designed to be addictive, and can even affect your brain chemistry. They could be altering your dopamine levels and making you crave them even more.

    In this post, I wanted to explore the science behind processed food addiction, explore the risks involved with consuming these foods, and provide tips on how to break the cycle and adopt a healthier, more balanced diet.

    What are processed foods?

    Processed foods are those that have been modified or changed in some way from their original state. This can include adding preservatives, artificial flavours or colours, or other chemicals to extend their shelf life and improve their taste. Essentially, any food that has been altered from the way it was found in nature is considered processed. This includes everything from snack foods and frozen meals to deli meats and sugary drinks.

    Not all processed foods are created equal, however. While some may be relatively harmless and necessary for preservation, like frozen or tinned fruits and vegetables, others can have a significant impact on our health. Highly processed foods, in particular, tend to be high in sugar, salt, and unhealthy fats, and low in essential nutrients. These types of foods are often referred to as “ultra-processed” and are associated with a higher risk of obesity, heart disease, and other chronic health conditions.

    Understanding what processed foods are and how they can impact our health is an important first step in taking control of our diets. By learning to recognize these foods and making more conscious choices about what we eat, we can reduce our risk of addiction and improve our overall wellness.

    Quick Read:

    • Processed foods are any foods which have been modified from their natural state
    • There are different processing levels of food, from simply being frozen to being ultra-processed
    • Minimally processed foods are often necessary for preservation and still hold all their nutrients
    • Ultra-processed foods can have a negative impact on our health when over-consumed

    Focusing too much on processed foods can also lead to calorie obsession. Learn more about the potential downsides in The Downside of Calorie Counting.

    How do processed foods affect your brain?

    Processed foods have become a staple in the modern diet, but do we fully understand how they impact our bodies? In particular, how do they affect our brains? Research has shown that highly processed foods can have a negative impact on our brain and our mental health.

    When we eat processed foods, our brains release a surge of dopamine, a neurotransmitter associated with pleasure and reward. This dopamine release can create a cycle of cravings and addiction to these foods, leading to overconsumption and potential health problems. Because this is exactly how they have been designed, the the levels of saltiness, sweetness, and richness are adjusted and tweaked to reach the “bliss-point”.

    Moreover, the high levels of sugar and unhealthy fats found in many processed foods can disrupt our brain’s natural balance and lead to negative effects on our mental health. Studies have linked consumption of ultra-processed foods to an increased risk of depression, anxiety, and other mood disorders.

    Understanding how processed foods affect our brain is crucial in breaking the addiction cycle and reducing our risk of chronic health conditions. It’s not just about only eating “healthy” or “clean” foods but recognizing the impact that processed foods can have on our overall health and wellbeing, to help us reduce our consumption of these.

    Quick Read

    • Ultra-processed foods are often manufactured to cater to our reward hormone ‘Dopamine’, leaving us wanting more
    • Higher levels of sugar and fat disrupt our brains natural balance, increasing the risk of mental health disorders

    Instead of relying on processed food, why not try more wholesome options? I’ve shared some ideas in Wholesome Foods for Sustainable Weight Loss.

    What is dopamine and how does it relate to addiction?

    Dopamine is a chemical messenger in the brain that plays a critical role in motivation, reward, and pleasure. It is released in response to pleasurable events, such as eating, and creates a sense of satisfaction and enjoyment. However, some processed foods have been found to trigger the release of dopamine in larger amounts than natural sources of pleasure. This can create a cycle of addiction, where individuals crave more of the processed foods to feel the same level of pleasure.

    Excessive dopamine release can also lead to changes in the brain’s reward system, making it more difficult to experience pleasure from natural sources such as exercise or social interactions. This can contribute to a continued preference for processed foods, even when they are no longer pleasurable or satisfying.

    Understanding the role that dopamine plays in addiction to processed foods can help individuals to break the cycle and reduce their consumption of these products.

    • Dopamine is responsible for feelings of pleasure, satisfaction and motivation.
    • Certain processed foods trigger the release of dopamine
    • This can lead to an addiction cycle

    How can you reduce your consumption of processed foods?

    One way to break the cycle of addiction to processed foods is to reduce your consumption of these products. While this can be a difficult task, small changes can make a big difference. For example, it can be helpful to gradually replace processed foods with whole foods and home-cooked meals. This can help you improve your overall health and wellbeing, while also reducing your risk of chronic conditions such as obesity, diabetes, and heart disease.

    In addition to making dietary changes, it can also be helpful to focus on more natural sources of pleasure. This can include engaging in physical activity, spending time outdoors, or practicing relaxation techniques such as meditation or yoga. By finding healthier alternatives to processed foods and prioritizing natural sources of pleasure, you can reduce your dependence on processed foods and improve your overall quality of life.

    Ultimately, reducing your consumption of processed foods is an important step towards achieving a healthy, balanced diet. Try the 80/20 approach, eat whole nutrient dense foods 80% of the time, and save the ultra processed stuff for the other 20% – you can still enjoy all food in moderation!

    Quick Read:

    • Gradually reduce consumption of ultra-processed foods – try using the 80/20 approach!
    • Try some activities that naturally give you pleasure
    • Practice relaxion techniques

    The importance of a healthy, balanced diet

    Reducing your consumption of processed foods is not only beneficial for breaking the cycle of addiction but also for achieving a healthy, balanced diet. The importance of eating a balanced diet cannot be overstated. Consuming a variety of whole, nutrient-dense foods is vital for our physical and mental health.

    A balanced diet should include plenty of fruits and vegetables, lean proteins, whole grains, and healthy fats. These types of foods are rich in essential vitamins, minerals, and nutrients that support our immune system, aid in digestion, and promote brain health.

    In contrast, processed foods are often high in sugar, unhealthy fats, and artificial additives, which can have negative effects on our health. They often provide very little nutrients, so by having these make up the majority of your diet, you could be lacking in some essential nutrients. Consuming too much of these foods can lead to weight gain, chronic diseases like diabetes and heart disease, and even mood disorders like depression and anxiety.

    By prioritizing whole, nutritious foods, we can improve our overall quality of life. Eating a balanced diet also means being mindful of portion sizes and limiting our intake of unhealthy foods. This doesn’t mean we can’t enjoy our favourite indulgences from time to time, but rather making them a small part of a larger, healthy diet.

    Processed food can sometimes be a barrier to healthy weight loss. Learn more science-backed tips in Science-Based Nutrition.

    Conclusion

    In conclusion, the link between processed foods, dopamine, and addiction is a serious issue that deserves our attention. While it may be difficult to completely cut out these types of foods from our diets, we can take small steps towards reducing our consumption and adopting a healthier, balanced diet.

    By understanding the impact of processed foods on our brain chemistry and overall health, we can make more informed choices about what we put into our bodies. Let’s strive towards a more wholesome and nourishing diet, and break free from the cycle of addiction that processed foods can perpetuate.

  • Nutrition, Weight Loss

    Why the 80/20 Rule is the Key to Sustainable Weight Loss

    Introduction

    Are you tired of chasing after the latest diet fad and rebounding back to your original weight? You’re not alone, I’ve been there!

    Losing weight can be a daunting task, especially when it requires cutting out your favourite treats. But what if I told you there’s a way to indulge in your favourite foods and still lose weight sustainably?

    Enter the 80/20 rule. I’ve mentioned the 80/20 approach in many of my blog posts and my eBooks, and always recommend it. So in this post I wanted to explore in a bit more detail exactly how the 80/20 approach to nutrition can help you achieve sustainable weight loss without sacrificing your favourite foods.

    This post will break down what the 80/20 approach is, why it works for weight loss, how to implement it into your diet, meal planning tips, and the benefits of sustainable weight loss.

    So, if you’re ready to transform your relationship with food and achieve long-lasting weight loss, let’s dive into the 80/20 rule.

    What is the 80/20 Approach?

    The 80/20 approach to nutrition is based on the rule that around 80% of your diet should consist of nutrient-dense, whole foods, while the remaining 20% can be made up of “less healthy” options. This doesn’t mean you can eat junk food/ultra processed food all the time and still lose weight, but it does mean that you can indulge in moderation without derailing your progress.

    80/20 can be used alongside calorie counting, or as a way to practice gentle nutrition without the need for tracking. It’s not a strict diet plan!

    Why Does the 80/20 Rule Work for Weight Loss?

    The 80/20 approach has proven to be effective for sustainable weight loss because it eliminates the need for strict deprivation and instead promotes a healthy balance of nutritious foods and occasional treats. The strict, all-or-nothing approach to weight loss can be difficult to maintain long-term and often leads to binge eating or giving up altogether. By allowing for flexibility in your diet, you can enjoy your favourite foods in moderation while still making progress towards your weight loss goals.

    It encourages mindful eating and listening to your body’s hunger cues, rather than relying on strict calorie counting or restrictive meal plans. Additionally, by making sure the majority of your diet is made up of nutrient-dense foods, you will most likely be consuming more protein and fibre, which will increase the satiety of meals and leave you fuller for longer. Not to mention that ultra processed foods are often designed to leave you wanting more to eat, so it’s a good choice to cut down on these where you can.

    ‘Nutrient dense whole foods’ includes plenty of fruits, vegetables, lean proteins, and healthy fats. When indulging in less healthy options, such as processed snacks or sugary desserts, it’s important to practice moderation and be mindful of portion sizes. With consistency and balance, the 80/20 rule can be a sustainable and effective approach to achieving your weight loss goals, whether you do it alongside calorie counting or not.

    Quick Read:

    • 80% of foods being made up of whole nutrient dense foods reduces the chance of overeating, as they are naturally more filling
    • Completely cutting out food groups can often lead to binges, so instead treat yourself to these 20% of the time
    • 80/20 encourages mindful eating
    • Most sustainable method
    • Majority of diet should be made up of whole-grains, fruits, veggies, lean protein and healthy fats

    How to Implement the 80/20 Rule

    Incorporating the 80/20 rule into your weight loss journey requires a mindful approach to a healthy diet. By focusing on nutrient-dense, whole foods for the majority of your meals and allowing for occasional treats in moderation, you’ll find a healthy balance that promotes sustainable weight loss.

    • Plan your meals ahead of time to ensure that the majority of your meals are healthy and nutritious.
    • Focus on whole, unprocessed foods such as fruits, vegetables, lean proteins, and whole grains for the 80% portion of your diet. When deciding if a food is a “whole” food, check to see how many ingredients are listed. Some foods are minimally processed for preservation but still hold all their nutritional value, i.e. frozen fruits/vegetables, tinned foods etc.
    • Limit your intake of processed foods, sugary drinks, and snacks high in fat and sugar to the 20% portion of your diet and be mindful of portion sizes when indulging in less healthy options.
    • Listen to your body, make sure you physically hungry and not emotionally hungry, and stop eating when you feel full.

    Remember, the 80/20 approach is not a strict rule, but a flexible guideline to achieve a balanced and sustainable approach to nutrition. Try not to get too caught up on it being exactly 80% and exactly 20%.

    Quick Read:

    • Plan meals ahead of time
    • Check how many ingredients food has to determine how processed it is
    • Limit ultra-processed foods
    • Pay attention to how hungry or full you are before and after meals

    Meal Planning Tips

    Incorporating the 80/20 rule into your weight loss journey can be a challenging task. Here are some tips to help you get started with meal planning to make it easier:

    • Include a variety of food groups in your meals, including lean protein, whole grains, fruits, and vegetables
    • Plan your meals ahead of time to avoid last-minute unhealthy choices
    • Choose healthy cooking methods, such as grilling, baking, or steaming, instead of frying
    • Be mindful of portion sizes and aim to fill half of your plate with high-volume low calorie foods like fruits and vegetables
    • Incorporate healthy snacks, such as nuts or fruit, into your meal plan to avoid unhealthy snacking
    • Drink plenty of water throughout the day to stay hydrated and avoid sugary drinks
    • Don’t skip meals, as this can lead to overeating later in the day
    • Experiment with different herbs and spices to add flavor to your meals without adding excess salt or sugar
    • Consider seeking the advice of a registered dietitian for personalized guidance on healthy meal planning

    Quick Read:

    • Plan ahead of time
    • Keep healthy snacks available
    • Be mindful of portion sizes
    • Drink plenty of water
    • Make sure you have plenty of variety of fruits/veg
    • Bulk out meals with low calorie high volume foods (volume eating)
    • Practice healthier cooking methods

    The Benefits of Sustainable Weight Loss

    Sustainable weight loss is not just about shedding pounds, it comes with a plethora of other benefits. For starters, maintaining a healthy weight can reduce your risk of developing chronic illnesses such as heart disease, diabetes, and certain cancers. It can also boost your energy levels and improve your overall mood and self-esteem.

    Additionally, sticking to a balanced diet can help you develop a better relationship with food. When you learn to recognize and control your cravings, you’ll be less likely to turn to food as a coping mechanism. Instead, you’ll find other ways to manage stress and increase your well-being.

    Moreover, sustainable weight loss can positively impact your social life. When you have more energy and confidence, you’re more likely to participate in social outings and activities with your friends and family. This can lead to a stronger support network and a more fulfilling social life.

    Lastly, and most importantly, sustainable weight loss is more likely to be maintained in the long term. As you learn healthy habits along the way, and haven’t relied on crash diets that can’t be maintained.

    Quick Read:

    • Improve health – Being at a healthy weight reduces chances of certain illnesses
    • Can boost energy levels, which can also give you a boost to incorporate more exercise into your routine
    • Improves mood and self esteem
    • Better relationship with food
    • Is more likely to be maintained after weight loss

    Conclusion

    In conclusion, the 80/20 rule is a sustainable approach to weight loss that promotes smart choices most of the time and indulgences in moderation. By implementing this approach, you can achieve long-term results without feeling deprived or restricted.

    With the 80/20 rule, you can change your relationship with food for life and enjoy flexibility and enjoyment in your eating habits. As the saying goes, “progress, not perfection” is the key to success, and the 80/20 rule embodies this philosophy.

    So, if you want to break free from fad diets and achieve sustainable weight loss, give the 80/20 approach a try. Remember, it’s not about being perfect, it’s about making progress towards a healthier and happier you.

  • Weight Loss, Wellbeing

    7 Ways To Train Your Mind For Weight Loss

    Introduction

    Losing weight is often a mental battle rather than a physical one. While physical exercise and a healthy diet are important for weight loss, having a positive mindset and staying motivated can make all the difference in achieving your goals and sticking to our healthy diet plans.

    The path to weight loss is paved with temptations, cravings and bad habits. To successfully maintain weight loss, it’s important to understand how to train your mind first.

    In this post, we’ll explore seven easy tips to help you prepare yourself mentally for weight loss. You’ll learn how to prioritise your goals, practice mindful eating, change your mindset, identify your triggers, celebrate small wins, stay accountable, and focus on your mental health.

    By integrating these strategies into your weight loss journey, you can overcome obstacles, make better decisions, and stay motivated to achieve a happier, healthier you!

    Prioritise Goals

    One key to achieving your weight loss goals is to prioritize them. This means understanding that losing weight is not just a temporary fix, but a lifestyle change that requires commitment and dedication. By prioritizing your weight loss goals, you are more likely to stay motivated and focused on achieving them.

    To prioritize your goals, start by setting specific and measurable targets. For example, instead of saying, “I want to lose weight,” set a goal like, “I want to lose 10 pounds in the next three months.” This way, you have a clear target to work towards, and you can track your progress along the way.

    To break a goal down further, you can decide on some micro-goals or habit changes that will help you achieve your main goal. So for the goal “I want to lose 10 pounds in the next three pemonths”, decide on some habits that you think may be holding you back, or some habits you want to introduce. For example: if you are very sedentary during most of the day, you can set a small goal of getting up and moving every hour, or taking the stairs instead of the lift etc. If you tend to eat when bored.

    Another important aspect of prioritizing your goals is to make time for them. This may mean carving out time in your schedule for exercise or meal planning, or it may mean saying “no” to social engagements that don’t align with your goals. Remember, your health and wellness should be a top priority, and sometimes that means making sacrifices in other areas of your life.

    Overall, prioritizing your weight loss goals is essential for success. By setting specific targets and making time for healthy habits, you can stay motivated and focused on achieving the lifestyle you want.

    Quick Read:

    • Set specific and measurable goals (think S.M.A.RT) and avoid vague goals
    • Make time to focus on your goals
    • Break larger goals down into micro-goals or habit changes

    Practice Mindful Eating

    One effective way to train your mind for weight loss is through practicing mindful eating. This involves paying attention to your body’s hunger signals and being fully present while eating. We’re all guilty of eating mindlessly, distracted by TV, our phones and our busy lives, leading to overeating and poor food choices.

    To begin practicing mindful eating, start by slowing down and savouring each bite. Put away any distractions and focus solely on the food in front of you. Take note of the flavours, textures and smells. Listen to your body’s signals – are you truly hungry, or just eating out of habit or emotion? It’s important to stop eating when you’re satisfied, not when you’re stuffed and uncomfortable!

    Practicing mindful eating can help you recognize when you’re full and prevent overeating. This is because when you’re paying attention to your food, you’re more likely to notice the cues your body is sending you about hunger and fullness. As a result, you may find that you naturally eat smaller portions without feeling deprived. To further increase the satiety factor of food, try to include fibre and protein with each meal.

    By practicing mindful eating, you can better connect with your body and its needs. This can lead to improved digestion, more enjoyment of your meals and better control over your eating habits. It’s a small but powerful step towards a healthier mindset and a happier, healthier you.

    Quick Read:

    • Mindful eating is the practice of slowing down and paying attention to meals
    • Savour each bite of food and pay attention to all your senses, i.e. taste, texture, smell
    • Limit distractions like phones and the TV
    • Mindful eating helps you to recognise when you’re full, resulting in smaller portions eaten

    Change Your Mindset

    To truly achieve long-term weight loss success, you need to change your mindset. This means focusing on the bigger picture and making healthy choices not just for your weight, but for your overall health and well-being. It requires a shift in your attitude and approach towards food and exercise. Instead of viewing them as a chore or punishment, see them as opportunities to nourish and strengthen your body.

    A big way to change your mindset is to ditch the “all or nothing” mentality. Instead of striving for perfection, focus on progress. Celebrate the small victories along the way, and don’t let slip-ups derail your progress. Remember, every healthy choice you make is a step in the right direction.

    By changing your mindset towards weight loss, you can better identify your triggers and take control of your eating habits. So, let’s move on to the next step—identifying your triggers—so you can stay on track towards your weight loss goals.,

    Quick Read:

    • Focus on making healthy choices to improve your health and well-being, don’t only focus on weight loss
    • Don’t view healthy food and exercise as a chore or punishment, both should be enjoyed!
    • Ditch the ‘All or nothing’ approach to weight loss and focus on progression
    • Celebrate small victories along the way!

    Training your mind is one of the most important parts of your weight loss journey. I dive into mindset in more detail in Mindset Matters. Learn why it’s key to staying motivated in my post on Growth Mindset.

    Identify Your Triggers

    By focusing on progress instead of perfection, you can develop a healthier mindset towards weight loss. However, progress can be hindered by triggers that lead to overeating or unhealthy food choices. To truly take control of your eating habits, it’s crucial to identify what triggers these unhealthy behaviours.

    Triggers can come in various forms, such as emotional stress, social situations, or even specific foods. To identify your triggers, keep a journal of your eating habits and emotions surrounding them. This will help you recognize patterns and pinpoint what triggers unhealthy choices.

    Once you’ve identified your triggers, you can come up with strategies to avoid or manage them. For example, if stress triggers unhealthy eating, find healthier ways to cope with stress such as exercise or mindfulness practices.

    By identifying and managing your triggers, you’ll be better equipped to make healthy choices and stay on track towards your weight loss goals. Remember, every road has a few bumps but every small victory counts towards progress!

    Quick Read:

    • Overeating riggers can be caused by stress, boredom, social situations or certain foods
    • To identify your own triggers, keep a journal and make a note of how you were feeling or what happened to make you overeat
    • Once you’ve figured out your triggers, find healthier coping mechanisms for them
    • Seek help if you need to, talking to a professional is the best way to get help with any disordered eating habits

     Celebrate Small Wins

    It’s important to remember that progress towards your weight loss goals is not always going to be linear. There will be ups and downs, and it’s crucial to celebrate small victories along the way. Did you resist the urge to order takeout and cooked a healthy meal instead? Celebrate that. Have you done some exercise everyday this week? Celebrate that!. By recognizing and celebrating these small wins, you’ll feel more motivated and confident to continue making healthy choices.

    However, celebrating doesn’t mean rewarding yourself with food or taking a break from your healthy habits, you can always enjoy food you love in moderation and shouldn’t have to earn it. And healthy habits should be practiced consistently and really add to your life, so you shouldn’t want to take a break from them.

    Instead, find ways to treat yourself that align with your weight loss goals. Maybe it’s buying yourself some new clothes or treating yourself to a day out somewhere. Whatever it is, make sure it’s something that will motivate you to continue making progress.

    Remember, staying accountable to yourself and your goals is crucial in your weight loss journey. In the next section, we’ll explore strategies for staying on track and holding yourself accountable.

    Quick Read:

    • Weight loss often isn’t linear and the longer it takes to achieve a goal, the more likely you are to lose motivation
    • Reward yourself for small wins along the way (like for the micro-goals you have set yourself!)
    • Celebrate with things you wouldn’t normally buy, but avoid rewarding yourself with food as food shouldn’t have to be earned – everything is allowed in moderation!

    Stay Accountable

    Staying accountable to yourself and your goals is crucial in your weight loss journey. It’s easy to fall off track or give in to temptation, but having someone or something to hold you accountable can make all the difference. There are a few ways to ensure you stay on track and don’t give up on your weight loss goals.

    First, find a workout buddy or a friend who shares the same goals as you. Having someone to exercise with can be motivating and makes it less likely for you to skip a gym session. You can also hold each other accountable when it comes to meal choices and sticking to your healthy eating plan.

    Remember, staying accountable doesn’t mean punishing yourself. It’s simply a way to stay focused and motivated on your weight loss journey. In the next section, we’ll explore how focusing on your mental health can also help you reach your goals.

    Quick Read:

    • Find a friend or partner with goals similar to yours to keep each other motivated and on track
    • Keep track of your progress
    • Accountability doesn’t mean punishment

    Focus On Mental Health

    Focusing on mental health is an important aspect of any weight loss journey. It’s not just about the physical changes you need to make, but also the mental changes that will help you stay on track.

    One way to prioritize your mental health is to practice mindfulness. This means being present in the moment and fully aware of your thoughts and feelings. By practicing mindfulness, you can learn to recognize when you’re feeling stressed or anxious and use techniques like deep breathing or meditation to calm your mind and refocus your energy.

    Another important aspect of mental health is self-care. Taking time for yourself, whether it’s through a relaxing bath or a walk in nature, can help you feel more centred and focused. It’s important to remember that weight loss shouldn’t come at the expense of your overall well-being.

    If you think you have poor body-image, this is something you should begin to work on during your weight loss journey as weight loss itself often doesn’t fix negative body image. The first step in addressing your poor body image is to be kind to yourself. Remind yourself that you are worthy, valuable and that your self-worth is not defined by your body shape or size. Allow yourself to be proud of your accomplishments and the progress you have made with your weight loss journey thus far.

    Finally, seeking support from friends or professionals can also be beneficial for your mental health. Whether it’s a workout buddy or a therapist, having someone to talk to can help you stay motivated and overcome any obstacles that come your way.

    Remember, a healthy mind is just as important as a healthy body when it comes to weight loss. By prioritizing your mental health, you can create a sustainable and effective plan for reaching your goals.,

    Quick Read:

    • Mental changes will help you stay motivated and on track
    • Practice mindfulness by being present in the current moment, and not always thinking about ‘after’ you have lost weight
    • Prioritise self-care
    • Work on body image issues before and during your weight loss journey, weight loss alone won’t fix this
    • Seek help from friends or professionals if needed

    Mindset training goes hand-in-hand with self-discipline. Keep yourself on track with these Affirmations for Self-Discipline.

    Conclusion

    Training your mind is the key to overcoming obstacles, making better decisions, and staying motivated on the path to a happier, healthier you.

    Remember, weight loss shouldn’t be a short-term diet you follow until you achieve your goal, it’s about transforming your relationship with food and your body. Weight loss is the result of healthy habit and mindset changes.

    So take action, start implementing these tips, and unlock the power of your mind for long-term weight loss success.

  • Weight Loss

    3 Weight Loss Mistakes Beginners Make

    Introduction

    Are you struggling to lose weight despite your efforts? You’re not alone. Losing weight is not a walk in the park, and setbacks should be expected. The key is to learn from mistakes and not to be discouraged. In this post, I want to talk about 3 common weight loss mistakes beginners make that could be preventing you from reaching your weight loss goals, and more importantly, how to correct them. By understanding these mistakes and making the necessary changes, you can make sustainable changes to your lifestyle that will be the key to your long-term success.

    Weight Loss Mistakes Beginners Make

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

    1. Relying On Low or Reduced Fat Foods

    There is a common misconception that cutting out fats entirely is the key to losing weight, but the truth is a bit more nuanced.

    Fats have been unfairly demonized in the health and fitness space, and part of the reason is because of their calorie density. Unlike proteins and carbohydrates, which provide approximately 4 calories per gram, fats are more calorie-dense, having around 9 calories per gram. This higher caloric density has led to the misunderstanding (and marketing) that consuming fats automatically leads to weight gain.

    While it’s true that fats are more concentrated in calories, it’s important to understand that not all calories are created equal. In reality, the type of calories we consume matters just as much as the total calorie count.

    Fats And Satiety

    Fats actually play an important role in promoting satiety, helping you feel full and satisfied after a meal. Whereas low-fat options*, marketed as healthier choices, can have a negative affect on satiety because of their sugar content. When a product has reduced fat content, manufacturers need to compensate for the loss of flavour and texture that fat brings, by adding sugar.

    sugar and weight gain weight loss mistakes beginners make

    Low-fat options with high sugar content might give you a temporary sense of fullness due to the quick energy spike from sugar. But, the feeling is often short-lived, as the rapid rise in blood sugar is followed by a crash, often leaving you feeling hungry and craving more food.

    The high sugar content in low-fat products can trigger cravings for even more sweet foods. The cycle of sugar spikes and crashes can create a rollercoaster effect on hunger and satiety, which can make it more difficult for you to maintain a consistent and balanced eating pattern.

    Including healthy fats in your weight loss journey is important for a lot of reasons, with satiety being a key factor for weight loss.

    *Products where the fat has been removed or reduced, not naturally lower fat foods

    Tips To Include More Healthy Fats Into Your Diet

    • Choose Whole Foods: Aim to eat whole, minimally processed foods. Avocados, nuts, seeds, and olives are all nutrient-rich sources of healthy fats.
    • Enjoy Full-Fat Dairy: When it comes to dairy, choose full-fat options like whole milk, Greek yogurt, and real cheese. These offer more satiety compared to their low-fat options.
    • Cook with Healthy Oils: Use healthy cooking oils like olive oil. It adds more flavour to meals and provides essential fatty acids. Just be cautious of how much you’re using.
    • Include Fatty Fish: Eat fatty fish, like salmon, mackerel, or sardines. These have a good amount of omega-3 fatty acids, which are great for both satiety and overall health.
    • Snack on Nuts and Seeds: Nuts and seeds, like almonds, walnuts, or sunflower seeds, are great to snack on. But be mindful of portion sizes as calories can quickly add up.
    • Avocado Additions: Add sliced avocados to salads, sandwiches, or as a topping for different meals. Avocados are a really satisfying source of monounsaturated fats.
    • Include Eggs: Eggs are a nutrient-dense food that contain healthy fats. Include whole eggs into your meals for more satiety.
    • Balanced Meals: Aim for balanced meals that include a combination of healthy fats, proteins, and complex carbohydrates. A good balance of macros contributes to sustained energy and satiety.

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    healthy fats to lose weight

    2. Only Looking At Food As Calories

    As mentioned in the previous section, not all calories are created equal. One big weight loss mistake beginners make is having a laser focus on calories—counting, restricting, and tracking everything. Weight loss, in theory, is simple – calories in vs calories out. As long as you eat fewer calories than you burn, you’ll lose weight – that’s a fact.

    But having a solely calorie-centric approach has its limits. It overlooks the importance of the quality of the calories consumed. This again comes down to nutrient density and satiety.

    If you look at a piece of fruit and a chocolate bar, they may have similar calorie content. But the fruit comes with the added benefit of fibre. Fibre increases the feeling of fullness in a few ways. First, it adds bulk to your food, making it physically more filling. Second, it slows down digestion, helping to regulate the release of glucose into the bloodstream and preventing sudden hunger. It also influences the hormones, leptin and ghrelin, which control appetite, telling your brain when you’ve had enough to eat.

    So while a chocolate bar may have the same calorie content as an apple, they’re not the same. BUT if you’re craving a chocolate bar, you should have it! It’s important to find a balance and not completely cut-out foods you love.

    Weight Loss Mistakes Beginners Make

    80/20 Approach

    When counting calories to lose weight, a great way to make sure you are eating a balanced and satiating diet is to use the 80/20 approach (Something I write about A LOT).

    The 80/20 approach involves mindful, whole-food choices 80% of the time but allowing yourself the freedom to treat yourself to less nutrient-dense options the remaining 20% of the time.

    By making 80% of your diet whole, nutrient-dense foods, you’re giving your body the fuel it craves. Foods, like fruits, veg, lean proteins, and whole grains, are packed with vitamins and minerals that keep you feeling full and satisfied. So, when you have the occasional treat during the remaining 20%, it becomes a joyful experience rather than a source of guilt. This balanced approach helps to build a positive and sustainable relationship with food, making your journey towards a healthier lifestyle more enjoyable.

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    3. Weighing Too Often Or Taking Too Many Progress Photos

    It can be really tempting to check the scale or take progress photos frequently. But it’s important to remember that progress isn’t always linear, and tracking these things too often can leave you feeling demotivated.

    weighing yourself too often

    The numbers on the scale fluctuate everyday, for a lot of different reasons including water retention, hormonal fluctuations, and even the time of day. Constantly weighing in can lead to you to feel extremely frustrated, especially when faced with natural weight fluctuations. Fluctuations are entirely normal and don’t reflect your true progress. Don’t let these day-to-day changes discourage you and undermine the positive efforts you are making!

    Taking progress photos will actually show you a more accurate picture of your progress. But again, these shouldn’t be taken too often. The minute changes in photos are often so subtle and may not be noticeable on a day-to-day basis. Space out progress photos over longer intervals, every 4-6 weeks is ideal. This way, you’ll be able to see more significant changes, giving you a more positive outlook on your changes.

    Other Ways To Measure Progress

    Rather than fixating solely on weight or progress photos, think of some other ways to measure success in your journey. Improved energy levels, increased stamina, or achieving new fitness milestones are much more meaningful indicators of progress. Non-scale victories provide a more holistic and positive perspective on your journey.

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    Smart Weight Loss Goals: How To Make A Plan To Lose Weight

    Weight Loss Mistakes Beginners Make celebrate small victories

    3 Tips for Successful Weight Loss

    • Set Achievable Goals: Setting realistic and achievable goals is key to maintaining motivation on your weight loss journey. Break down your larger goal into smaller, more manageable milestones, and celebrate each small victory along the way!
    • Listen to Your Body: Pay attention to hunger and fullness cues. Eat when you’re hungry, and stop when you’re satisfied.
    • Stay Consistent, Be Patient: Consistency is key to long-term success. Be patient with the process, and focus on creating sustainable habits rather than seeking fast results.

    Weight Loss Mistakes Beginners Make: Conclusion

    Starting a weight loss journey is a step towards improving your overall well-being. As a beginner, it’s important to recognise that mistakes and setbacks are a natural part of the process. Instead of viewing setbacks as failures, think of them as learning opportunities. Learn from the challenges you encounter, adjust your approach, and continue moving forward with resilience.

    Celebrate not just the scale victories but also the small achievements that contribute to your overall progress—improved energy, better fitness levels, and a positive mindset. Your journey is unique to you, and there’s no one-size-fits-all approach to weight loss. Embrace the process, stay consistent with healthy habits, and be patient with yourself.

    I hope you enjoyed this post and found it informative. Share your thoughts, experiences, or any tips you have for a successful weight loss journey in the comments below!

  • Weight Loss

    How to Lose Weight without Thinking About It

    Introduction

    Are you trying to lose weight without getting overwhelmed and obsessed with every calorie you eat? It may sound impossible, but there are simple changes you can make to your lifestyle that will help you reach your weight loss goals without the hassle of counting calories or spending hours at the gym.

    This post will discuss how to lose weight in a healthy and sustainable way, guide you through simple lifestyle changes, tricks, and tips that you can use to reach your goals.

    With this information, you can make long-lasting changes to your lifestyle that will help you reach your desired weight without obsessively counting calories or dedicating your entire life to the gym.

    Small Habits Make The Biggest Difference

    Before reading the rest of this post, I think it’s important to focus on habits quickly – so that you can take the advice and realistically implement it into your lifestyle.

    Small habits can have the biggest impact on our lives. Making small changes in our daily routine is the key to achieving long-term goals.

    Losing weight will (and should!) take some time – especially if you have a larger amount to lose, and if you’re in an all-or nothing, trying to completely overhaul your lifestyle overnight may work for a few days, or even a few weeks, but if it’s not something that is completely natural to you and you have to actively force yourself to do everyday, you are likely to burn-out.

    To lose pounds more effectively, it’s much better in the long-term to take baby steps, focus on small habit changes and try to incorporate these habits into your lifestyle by introducing no more than 3 at a time. Habit changes need to be practiced consistently for a certain amount of days in order for them to start feeling natural to you (Research has shown it takes an average of 66 days for a new behaviour to become automatic, but can take between 18 to 254 days)

    Action Step

    After reading the below tips, think about how you can break these down into habits that will contribute to your goal. i.e. if you want to increase the amount of movement you do in a day, you can start with making sure to get up from your desk and move around more often, or start taking the stairs instead of the lift.

    Write down what your goal is, write the habits that are either helping or hindering you from reaching this goal, and then choose 1-3 of those habits that you want to work on, break these down into the smallest steps possible if you need to.

    Increase Your Non-Exercise Activity Thermogenesis (NEAT)

    Non-Exercise Activity Thermogenesis (NEAT) refers to the energy (calories) your body expends on activities that aren’t considered “formal” exercise. This includes activities like walking to work, taking the stairs, doing chores around the house, or even just standing rather than sitting.

    NEAT is one of the 4 elements that make up your TDEE (Total Daily Energy Expenditure), along with:

    • BMR (basal metabolic rate): The number of calories your body burns just keeping you alive (this makes up the majority of calories burned daily (around 60%)
    • TEF (Thermic Affect of Food): Energy used chewing food, digestion & absorption (makes up around 6% of TDEE)
    • EEE: Exercise Energy Expenditure: Calories burned from intentional exercise (around 12% of TDEE)

    NEAT actually accounts for around 22% of the calories you burn – the 2nd largest contributor after BMR, and by increasing the amount of movement you incorporate into your daily life, you could increase your TDEE significantly without having to start an intense workout regime. Not to mention the numerous other health benefits that come with being less sedentary, including:

    • Lower risk of cardiovascular disease
    • Reduces your risk for certain cancers
    • Reduce aches and pains in joints and muscles

    Habit Change Ideas:

    • Take the stairs instead of the lift
    • Walk/cycle where you can instead of driving
    • Set timers to move from your desk every hour (or as often as possible) – a fitness tracker could help with this.
    • Tidy up around the house throughout the day (you can do this when your timer reminds you to move)
    • Get off the bus a stop earlier
    • Park your car further away

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    Make Exercise A Part Of Your Life

    So we’ve already covered increasing daily movement, but how do you incorporate intentional exercise into your life and keep it consistent? Exercise is hugely important to your health and shouldn’t just be done to lose weight, and that’s the first thing to change – your mindset.

    If the only reason you are doing a particular exercise is because it will help you lose weight, and you absolutely hate it – it’s going to be much harder to stick to.

    When it comes to choosing an exercise you want to be a part of your lifestyle, it should meet either or both of the below criteria:

    • You enjoy it
    • It’s a challenge with a goal you can realistically reach (not weight loss!) i.e. being able to do a push-up, complete a 5K etc.

    Regular physical activity should be a positive addition to your life, and never a punishment, a way to earn food or only used to burn extra calories. Keep trying new exercises and active hobbies until you find something you love, you don’t have to stick to any one type of exercise – you just to stick to the habit of movement.

    And by setting yourself fitness challenges, and keeping track of your progress, you will be encouraged to stay consistent in order to reach your goal. Keep track of the milestones along the way, and celebrate each one!

    Examples:

    Fun Exercises: (Obviously what is enjoyable to some, might not be for others!)

    • Paddleboarding
    • Dancing
    • Hiking
    • Team Sports

    Fitness challenges:

    • Be able to do a pull-up
    • Complete Couch to 5K
    • Be able to walk 10 miles

    To make a habit of exercise, you can start small by saying you will commit to at least 10 minutes a day of active exercise.

    The 80/20 Approach To Food

    Avoid fad diets at all costs. Fad diets are designed for rapid but completely unsustainable weight loss, and are only designed to work short-term.

    When considering any diet, it’s important to ask yourself if it’s something that you can realistically maintain. A good question to ask yourself is if it has an end date, a diet with an end date might offer quick results, but it won’t give you the knowledge or tools to maintain the weight loss, and will only keep you focused on weight loss while following them.

    Sustainable diets should be something you carry on with for, well, the rest of your life really. Focusing on eating healthier, nutritious foods and make sure you’re consuming enough calories to get the necessary vitamins and minerals from your diet.

    A great way to make sure you have a balanced diet is to follow the 80/20 approach to eating. The 80/20 approach is simple – eat whole, nutritious foods 80% of the time and reserve the high sugar/highly processed foods for the other 20%.

    This is a long-term and sustainable diet that you can carry on with after you have reached your weight loss goal.

    Put extra focus on increasing satiety of meals – Increase fibre and protein at each meal as both will keep you fuller for longer, as well as bulking out meals with low-calorie high volume foods (volume eating).

    Restricting foods will usually only results in you wanting them more, so allow yourself treats you love, just enjoy them in moderation.

    Habit Change Ideas:

    • Eat at least one fruit or/and vegetable each day
    • Meal plan
    • Turn the TV off and put phones away when eating
    • Choose whole foods first
    • Drink more water
    • Keep unhealthy snacks out of sight

    Conclusion

    The path to a healthier lifestyle is not a one-size-fits-all endeavor. What works for one person may not work for another, but by taking small steps every day, you can achieve the goal of weight loss without having to think about it.

    The key is to cultivate a set of positive habits and establish an environment that promotes healthy living. With consistency and discipline, your efforts will soon become second nature and will establish a healthy new lifestyle that you can maintain over the long term.

    So, let’s get started—it’s time to take back control of your health!

  • Weight Loss

    5 Habits To Break To Lose Weight

    Introduction

    Are you struggling to lose weight and don’t know why? It may not be what you’re eating, but rather the subtle habits you’ve developed that are sabotaging your efforts. Most of us are aware of the traditional “bad” habits that slow down weight loss or cause weight gain. But sometimes it’s behaviours we would never think of that preventing us from reaching goals. And it’s often these small but impactful habits that are sabotaging your weight loss. By focusing on these habits to break to lose weight, you can make progress toward your fitness goals, without killing your dedication.

    SEE MY COMPLETE GUIDE ON HABIT FORMATION > Mastering Habit Formation and Behaviour Change For Your Health

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

    Habits To Break To Lose Weight

    1. Not Getting Enough Sleep

    The link between getting enough sleep and weight often goes unnoticed. But, better sleep and a healthy weight often go hand-in-hand. Getting enough sleep is essential for maintaining healthy physical, mental, and emotional wellbeing.

    Insufficient sleep has consistently been linked to higher body mass index (BMI) in studies. Multiple mechanisms may connect sleep deprivation to weight gain and obesity. This includes higher calorie consumption, reduced energy expenditure, and affects on levels of hormones that regulate appetite.

    A lack of sleep can increase calorie intake because when you don’t get enough sleep, your body releases more of the hormone Ghrelin, and decreases the hormone Leptin. Ghrelin, sometimes called the “hunger hormone,” stimulates appetite, increases food intake and promotes fat storage. Leptin, on the other hand, is an appetite suppressant, telling the brain when the body has had enough to eat. Together, these hormones help to regulate energy intake and expenditure, ensuring that the body has the right amount of energy.

    sleeping and weight loss

    How Much Sleep Do You Need?

    It’s generally recommended that adults get between 7 to 9 hours of sleep per night. But, things like age, health, lifestyle, and stress levels can influence the ideal amount of sleep for different people. It’s important to pay attention to your own body and adjust your sleep patterns based on how you feel.

    Breaking bad habits can stop those common beginner mistakes from derailing your progress. Don’t let these mistakes hold you back—check out 5 Weight Loss Mistakes Beginners Make.

    Tips For A More Restful Sleep

    • Have a Consistent Schedule: Aim to go to bed and wake up at the same time every day. This helps regulate your body’s internal clock.
    • Create a Bedtime Routine: Develop a pre-sleep routine that includes calming activities, like reading, meditating, or listening to relaxing music. This signals to your body that it’s time to wind down.
    • Change Your Sleep Environment: Make your bedroom conducive to sleep by keeping it dark, quiet, and cool. Avoid having items that usually cause you stress in your bedroom, like a work laptop.
    • Limit Screen Time Before Bed: Reduce exposure to screens at least an hour before bedtime. The blue light from phones and computers can mess with the production of melatonin, a hormone that regulates sleep.
    • Watch Your Diet: Avoid heavy meals, caffeine, and alcohol close to bedtime. Go for a light snack if you’re hungry before sleep.
    • Exercise: Regular exercise can promote better sleep, but try to finish your workout a few hours before bedtime.
    • Manage Stress: Practice relaxation techniques like deep breathing, meditation, reading or journaling to help manage stress and calm your mind before you go to sleep.

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    Daily Habits To Improve Your Life: 10 Habits To Try Today

    2. Eating Too Much “Diet” Food

    Habits To Break To Lose Weight

    By “diet” food, I mean packaged products that are marked as low-fat/low-calorie alternatives. When a product has reduced fat content, manufacturers need to compensate for the loss of flavour and texture that fat brings by adding sugar. These Low-fat options with high sugar content might give you a temporary sense of fullness due to the quick energy spike from sugar. But, the feeling is often short-lived, as the rapid rise in blood sugar is followed by a crash, often leaving you feeling hungry and craving more food.

    The high sugar content in low-fat products can trigger cravings for even more sweet foods. The cycle of sugar spikes and crashes can create a rollercoaster effect on hunger and satiety. This can make it more difficult for you to maintain a consistent and balanced eating pattern.

    Many of these options are considered processed foods, whereas what should be prioritised is whole nutrient-dense foods. These are foods in their natural state, unprocessed or minimally processed, and rich in essential nutrients. Whole foods not only provide the nutrients you need but also support a more stable energy level throughout the day. This, in turn, aids in regulating hunger and promoting satiety.

    This doesn’t mean that you shouldn’t eat any low-fat options, just be mindful of the nutrition label and pay attention to the added sugar content.

    One habit that could be sabotaging you is all-or-nothing thinking. If you’re stuck in this mindset, you’ll want to read All-Or-Nothing Thinking.

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    3. Stress Eating

    Stress eating, or emotional eating, is when food becomes a source of comfort when you’re stressed or upset. This coping mechanism, while providing temporary comfort, can contribute to weight gain and impact your overall well-being.

    But when stress, in particular, becomes a constant in your life, it often brings along weight-related challenges. The body’s response to stress triggers the release of cortisol, a hormone that, when elevated over time, can lead to increased appetite and a preference for high-calorie, comfort foods.

    Tips to Avoid Emotional Eating Without Turning to Food

    • Practice Mindful Eating: That means focusing on your meal, tasting it, and noticing when you are full.
    • Distract Yourself: Go for a walk, read a book, or do some yoga.
    • Journal: Writing down your thoughts and feelings can help you to process them and gain some perspective.
    • Talk To Someone: Reaching out to someone can help you to feel more connected and not so alone in your struggles.
    • Practice Self-Care: Take some time to relax and do something that you enjoy.
    • Go Easy On Yourself: Remember that you are doing the best you can and that mistakes are part of the learning process.

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    habits to change and behaviours

    4. Skipping Meals

    Skipping meals is not an effective way to manage your calorie intake and should be an easy one on your list of habits to break to lose weight. It will usually only leave you feeling hungrier, and as a result, you could end up eating more than you normally would when you do eventually sit down to eat. The impact of skipping meals also goes beyond the quantity of calories consumed. It affects the quality of your food choices, as hunger can drive you towards convenient but less healthy, calorie-dense choices.

    When you skip a meal, especially if it’s a long period since your last one, your blood sugar levels can dip below the ideal range. This drop can trigger a range of different physiological responses, including fatigue and irritability. In an attempt to quickly elevate blood sugar, your body may signal strong cravings for foods that provide rapid energy, often leaving you craving sugary foods.

    The ideal time between meals varies between person to person, but the best way to figure it out is to simply listen to your body, eat when you’re hungry, and stop when you’re full. And eat a nutrient-dense diet focusing on satiety to ensure you are providing your body with the essential nutrients it needs.

    best habits to lose fat

    When you eat by listening to your body’s natural cues, you’re more likely to make thoughtful food choices and develop a healthier relationship with food.

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    5. Relying on Willpower Alone

    While willpower is a valuable tool in making positive changes, relying on it alone has limitations in sustaining habits long term. Willpower and motivation is a finite resource that can be depleted by stress, fatigue, or other life demands. When faced with constant challenges or temptations, depending solely on willpower becomes a vulnerable strategy.

    Willpower requires continuous effort and attention. To make lasting sustainable changes, healthier habits need to become ingrained in your daily routine to the point where they are automatic, reducing the reliance on conscious effort.

    A sustainable weight loss journey built on healthy habits should have a balance of willpower, motivation, consistency and discipline.

    Habits To Break To Lose Weight

    Tips To Stay Motivated

    • Intrinsic Motivation: Find your “Why” – Identify the deeper reasons behind your motivation for change. Connecting your habits to personal values and long-term goals enhances intrinsic motivation.
    • Set Clear Goals: Set specific, measurable, achievable, relevant, and time-bound (SMART) goals. Clarity in your goals provides a roadmap for your journey, keeping you focused and motivated.
    • Build a Support System: Surround yourself with a supportive network of friends, family, or a community that shares similar goals.
    • Celebrate Non-Scale Victories: Acknowledge and celebrate achievements outside of weight loss goals. Even noticing improvements in energy levels, mood, or overall well-being are important indicators of success.
    • Adaptability and Resilience: Accept that setbacks happen, and view them as opportunities to learn and readjust your approach. Practicing resilience will enable you to bounce back and stay committed.
    • Self-Compassion: Treat yourself with kindness and understanding. Developing a mindset of self-compassion mitigates the impact of setbacks, fostering a positive relationship with yourself and your journey.
    • Gentle Discipline: Hold yourself accountable in a compassionate manner. Instead of dwelling on perceived failures, view missteps as opportunities for learning and growth. This compassionate accountability reinforces your commitment to positive change while maintaining a nurturing and forgiving approach to your weight loss journey.

    Simplifying your approach to weight loss makes it easier to break those bad habits. Learn how in How to Lose Weight Without Thinking About It.

    habits to lose weight

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    Habits To Break To Lose Weight: Conclusion

    A successful and sustainable weight loss journey is not only about the foods you eat; it’s about the habits you have. By addressing these habits to break to lose weight, you can make lasting changes that go beyond losing weight. Working towards better health shouldn’t be a sprint but a marathon, where the focus shifts to the cultivation of enduring habits. Each small step you take, each mindful choice you make, is you making a commitment to a healthier lifestyle.

    Have you found ‘5 Habits To Break To Lose Weight‘ helpful? Are you “guilty” of any of these habits? Let me know in the comments below!

  • Nutrition, Weight Loss

    The Downside Of Calorie Counting For Weight Loss

    Introduction

    During my own weight loss journey, I often cycled between periods of time where I tracked my food religiously and then other times where I would try to eat more intuitively. Calorie counting is a useful tool when it comes to weight loss, it’s really the only way to be certain you are in a calorie deficit, but that doesn’t mean that you have to track to be in a calorie deficit.

    I often recommend calorie tracking, at least at the beginning of a weight loss journey. The reason I recommend it is because often people who have struggled with their weight don’t really have a good idea of how many calories are in certain foods (I’m including myself in this!).

    That being said, calorie counting isn’t for everyone, it can be extremely triggering to anyone who has or has had an eating disorder and can lead to obsessing over food.

     “Eating is not merely a material pleasure. Eating well gives a spectacular joy to life and contributes immensely to goodwill and happy companionship. It is of great importance to the morale.”

    — Elsa Schiaparelli

    So even though I generally recommend calorie counting, I also recognise that it has it’s downsides. So in this post I wanted to cover a few of these, hopefully allowing you to make an informed choice on whether calorie counting is for you, and ways to help make it easier.

    Reducing food down to a single number can be misleading, as it doesn’t provide information about all the other essential nutrients that that food offers. A balanced diet should provide a variety of foods that can supply the necessary vitamins, minerals, proteins, fibre, and other micronutrients that are essential not only for general health & well-being but also how that food will affect satiety.

    Take an avocado for example, these are often demonised in low-fat diets because they are higher in calories, but they are full of good fats, fibre and several micronutrients including folate, magnesium, B Vitamins & Vitamin C. Half an avocado has 160 calories, and if you compare that to say, a Twix bar (one of my favourite chocolates), which has 120 calories, you may see the Twix bar as a better option to meet your calorie goals. But a Twix is offering basically 0 nutritional value, and due to the sugar in it, will often leave you more hungry shorty after eating it – due to blood sugar spikes.

    (I’m not by any means saying don’t eat Twix bars!)

    Whether you are counting calories or trying to eat intuitively, I recommend an 80/20 approach to food. Eat nutrient-dense whole foods 80% of the time, and save the ultra processed or sugary goodness for the other 20%.  

    It Can Take The Joy Out Of Food

    Good food is a pleasure, luxury and a privilege. It can bring so much joy and happiness to life. Whether it is a home-cooked meal or a restaurant experience, the pleasure of eating quality food is undeniable. It can be a luxury to be able to afford to eat out or buy the ingredients for a delicious meal and it is a privilege to have access to healthy, nutritious food that nourishes the body and soul.

    Eating should be a pleasurable experience and counting calories can take away from that pleasure. Enjoying the food that you are eating and savoring the flavors is what eating is all about. Eating healthy and making sure you get the right nutrition is important, but it should be balanced with the enjoyment of food.

    Taste is often associated with memories of being in a certain location because flavour is linked to the senses. When we experience a flavour, our brain can recall memories from that location, such as the environment, people, and the feelings associated with that place. The flavours of a place can bring back memories of special moments spent in that location, like a family gathering, a vacation, or a special event – so don’t neglect the local foods on holidays because they don’t fit your calorie targets!

    It Can negatively affect Your ability To feel hunger and fullness cues

    Speaking from personal experience here; when I first started calorie counting and losing weight I would make sure that I ate exactly that amount of calories. Even if I was under the calorie target, I would see I had calories left and would eat something else to make up for it. Whether I was hungry or not.

    Similarly, if I was already at my calorie target at the end of the day but was still very hungry, I would simply refuse to eat any more – even ignoring serious fatigue, ignoring my depleting energy levels.

    Hunger and satiety hormones are our body’s natural way of regulating appetite and weight. But we often don’t get these cues eating low-nutrient dense ultra processed foods, but also by simply ignoring the cues and pushing past them because we are sticking to a strict calorie controlled diet.

    Staying mindful when eating and taking the time to slow down and appreciate the food can help us to better recognize these signals. By doing this, we can ensure that we are eating enough, but not too much, of the right kinds of foods.

    In Conclusion

    Calorie counting is a great way to stay on top of your weight loss goals, as it lets you know exactly how many calories you are consuming in a day. However, it is not the only way to be in a calorie deficit and does have it’s drawbacks. There are other methods you can use to make sure that you are consuming fewer calories than you are burning, such as focusing on eating healthy and nutritious foods, limiting your portion sizes, and exercising regularly.

    Ultimately, the best approach is to combine calorie counting with other healthy lifestyle habits to ensure you reach your goals.

  • 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!