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.
Ever started a new weight loss plan feeling on top of the world—only to crash and burn a few weeks later? One day, you’re meal-prepping like a pro, smashing your workouts, and feeling unstoppable. Then, suddenly… your weight loss motivation vanishes.
You’re tired, fed up, and questioning why you even started.
Sound familiar?
You’re not alone. Motivation is unreliable. It’s like a battery—it starts strong but drains fast, especially when you’re taking on big, exhausting changes all at once.
The key? Stop relying on motivation alone. Instead, focus on consistency, habits, and making your journey enjoyable. Let’s break it down.
At the start of your journey, your motivation battery is fully charged—you’re excited, determined, and ready to take on the world. But the bigger the challenge, the more energy it drains.
If you don’t recharge, your motivation will run out.
Here’s how to keep your battery topped up:
Break big goals into smaller ones. Instead of aiming to lose 20 lbs, focus on 5 lbs at a time. Small wins = motivation boost!
Celebrate progress! Reward yourself when you hit milestones. (And no, I don’t mean only with food—think new gym gear, a self-care day, or anything that makes you feel GOOD.)
Stop making things harder than they need to be. If you hate your workouts or meals, they’re going to drain your battery fast.
Consistency Over Motivation—Every Time
Let’s get one thing straight: Motivation is temporary. The people who succeed don’t always “feel like it” every day—they’ve just built consistent habits that keep them going.
Small daily habits > Extreme short-term effort.
What doesn’t work:
Starving yourself for a week, then bingeing.
Exercising every day for two weeks, then quitting.
Trying to overhaul your whole lifestyle overnight.
What does work:
Making small, sustainable changes.
Prioritising progress over perfection.
Building habits that fit into your life long term.
Your body won’t transform overnight. But every small, consistent effort adds up—even if you can’t see the results right away.
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Focus on Habits, Not Just Motivation
Weight loss motivation fades, but habits stick. The best way to make lasting changes? Atomic habits—small, easy steps that build up over time.
How to Build Habits That Last:
Identify what’s holding you back. Are your current habits helping or hurting your progress?
Set specific goals. Don’t just say, “I want to eat healthier.” Say, “I’ll add a serving of veggies to my lunch every day.”
Make small changes. Instead of forcing yourself into an hour-long workout, start with 10 minutes a day.
Track progress. Use a habit tracker or journal to stay accountable.
Celebrate small wins! Every step forward counts—even if it’s just choosing water over soda.
Think of it as improving your life just 1% at a time. It adds up!
You Shouldn’t Be Miserable
Look, if you hate your workouts and meals, you’re doing it wrong.
Yes, weight loss takes effort—but it shouldn’t feel like punishment. If you’re forcing yourself through workouts you dread and eating food you hate, you’re setting yourself up for failure.
Don’t swap workouts you love for ones you “should” do.
Don’t eat boring meals just because they’re “healthy.”
Don’t suffer through your journey waiting for the end goal—enjoy the process.
Good nutrition and exercise should add to your life, not make you miserable.
The Key Takeaways
Motivation is a battery. If you don’t recharge, it will run out. Small goals + rewards = long-term success.
Consistency beats motivation. Motivation fades, but small daily habits will keep you going.
Focus on habits. 1% improvements over time = big results.
Enjoy the journey. If you like what you’re doing, you’ll stick with it!
Mindset Hacks for Weight Loss Success: Must-Read Posts
Struggling with motivation? Stuck in self-doubt? These posts will rewire your mindset, boost confidence, and keep you on track!
Final Thoughts: Stop Relying on Motivation—Start Building Consistency
Weight loss isn’t about being perfect—it’s about showing up, even when you don’t feel like it. Instead of waiting for weight loss motivation to magically appear, focus on small, manageable changes that keep you moving forward.
What’s one small habit you can start today? Drop a comment below!
Ever feel like you’re either smashing your weight loss goals or completely off the rails? One day, you’re meal-prepping, hitting the gym, and feeling unstoppable—next minute, you’ve had one biscuit, decided you’ve “ruined” everything, and now you’re deep into a “might as well start again Monday” binge.
Sound familiar?
That, my friend, is all-or-nothing thinking—and it’s the reason you keep getting stuck.
When you see your weight loss journey as perfect or pointless, every tiny slip-up feels like a disaster. And guess what? That kind of thinking is wrecking your progress.
But here’s the good news: you don’t have to be perfect to succeed. In this post, we’re going to ditch the extremes, embrace flexibility, and find a balanced approach that actually works long term.
At first, it feels great. You’re all in, smashing workouts, meal prepping like a pro, and feeling unstoppable. But then… life happens. You miss a workout. You have a slice of cake. You don’t hit your water goal for the day.
And suddenly, that little voice in your head pipes up: “Welp, I’ve ruined it now. Might as well eat everything in sight and start again on Monday!”
Newsflash: That’s NOT how progress works.
When you think this way, every minor slip-up feels like a catastrophe. Instead of brushing it off and carrying on, you spiral into guilt, frustration, and a “sod it” mentality. This is how people get stuck in the cycle of start-quit-start-quit. And let’s be real—how’s that working out for you?
Recognising All-or-Nothing Thinking
Spotting this mindset is the first step to ditching it for good. Have you ever caught yourself thinking:
“I ate one ‘bad’ food today, so the whole day is ruined.” “I missed a workout, so I may as well skip the whole week.” “I was doing so well, but now I’ve fallen off the wagon—again.”
If any of these sound like you, it’s time to bin that black-and-white thinking and find some middle ground.
Why Balance Beats Perfection
Look, perfection isn’t the goal. Sustainability is. When you let go of the idea that you have to be perfect to succeed, you free yourself from the pressure and actually start seeing results.
1. Moderation is the Key to Sanity
Extreme dieting = unsustainable and miserable. Balanced eating = sustainable and enjoyable.
You don’t have to eat like a rabbit to lose weight. You can—and should—have treats without guilt. When you allow yourself flexibility, you’re less likely to swing between restriction and bingeing.
Action Step: Stop labelling foods as good or bad. One burger won’t make you gain weight, just like one salad won’t make you lose it. It’s the overall pattern that matters.
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2. Sustainable Exercise Routines Work Best
Exercise shouldn’t be a punishment for what you ate—it should be something you actually enjoy. If you’re forcing yourself into daily HIIT workouts you hate, it’s no wonder you keep falling off the wagon.
Action Step: Find a workout routine that you actually like (or at least don’t dread). Walking, dancing, lifting weights, yoga—whatever floats your boat. The best workout is the one you’ll stick with.
3. Consistency Over Perfection
A missed workout or an extra slice of cake doesn’t “ruin” anything. It’s what you do most of the time that counts. Progress isn’t about being perfect—it’s about showing up even when things aren’t ideal.
Action Step: Next time you “mess up,” don’t hit the self-destruct button. Just get back on track at the next meal or the next day. No guilt. No punishment. Just move on.
How to Break Free from All-or-Nothing Thinking
Set Realistic Goals – Forget the “I must lose 10lbs in a week” nonsense. Set small, achievable targets that actually fit your lifestyle.
Allow Flexibility – If you want cake, have the cake! Just don’t let one treat turn into a week-long binge.
Reframe Your Thoughts – Instead of “I failed,” try “I had a treat, and that’s fine. Back on track now.”
Celebrate Small Wins – Drank more water today? Got in a short walk? That’s progress. Own it.
Make Food & Exercise About Self-Care, Not Punishment – Workouts should make you feel strong, not drained. Food should fuel you, not make you feel guilty.
Mindset Hacks for Weight Loss Success: Must-Read Posts
Struggling with motivation? Stuck in self-doubt? These posts will rewire your mindset, boost confidence, and keep you on track!
Final Thoughts: Ditch the Extremes, Find the Middle Ground
If you’ve been stuck in the all-or-nothing trap, here’s your wake-up call: perfection isn’t required. Your journey is unique, and the best approach is the one that actually works for you.
Ever wish you could just roll out of bed and magically lose those extra pounds? Same. But what if I told you that you can make losing weight feel almost that easy?
Forget the endless hours at the gym or the complicated diets that leave you eating lettuce like a rabbit. These easy hacks are designed for those of us who love a good sofa day but still want to prioritise losing weight, get a healthy weight, and maybe even shrink that belly fat without losing our sanity.
In this post, I’m sharing three simple, no-nonsense strategies to help you get started on your weight loss journey—even if you’re a self-proclaimed lazy girl. These tips aren’t about perfection, they’re about progress. So, let’s ditch the guilt and get to the good stuff!
So, here’s what’s coming up:
The sneaky way to cut calories without even trying.
Less stress, more deliciousness.
Burn more calories without setting foot in the gym (plus, a little TDEE magic explained).
Here’s a sneaky truth: all those fizzy drinks, lattes, and ‘healthy’ smoothies? They’re a calorie bomb waiting to sabotage your goals.
If you’re trying to lose belly fat or drop those pounds, rule number one is this: don’t drink your calories.
Swap that sugary coffee for a simple black coffee or tea.
Ditch the fizzy drinks for good ol’ water (yes, water can be fun—try sparkling with a slice of lime!).
Smoothies? Only if you make them at home with actual fruit and veg, not the ones loaded with sugar.
Those liquid calories add up fast and trust me, you’d rather eat your calories and feel satisfied than waste them on a fancy drink.
Pro Tip: Get yourself a water bottle that makes you feel like a hydration queen. Sipping water all day will not only help you shed those pounds, but your skin will thank you too!
2. Plan Meals That Are Easy to Prepare
Listen, nobody’s got the energy to whip up some elaborate meal after a long day (and if you do, teach me your ways).
But here’s the thing: having a simple meal plan is like your secret weapon. The trick is to keep it easy and realistic.
No one’s expecting you to cook like Gordon Ramsay, but you also don’t want to live on takeaway.
Think batch cooking on a Sunday—get your week sorted with some pre-made meals.
Choose recipes with minimal ingredients. Roasted veg and a bit of chicken or tofu? Sorted.
Always have a go-to meal for those lazy days—beans on toast can still be healthy, just watch the portion.
Pro Tip: Keep healthy snacks around—fruit, nuts, or yoghurt—so you’re not tempted to raid the biscuit tin when hunger strikes.
Simplicity is the key to staying on track, and guess what? You don’t need to be in the kitchen for hours to eat well.
3. Make Moving Around More of a Habit (TDEE Is Your Friend)
Right, here’s the deal: if you want to lose weight and lose belly fat, you’ve got to move.
But wait!
Before you roll your eyes at the thought of working out, let’s talk about TDEE (Total Daily Energy Expenditure). Your TDEE is the amount of energy your body burns each day through everything you do—walking, sitting, blinking, all of it.
Walking the dog? You’re burning calories.
Doing the housework? You’re burning calories.
Even standing up instead of sitting down burns more than you’d think.
The more you move, the higher your TDEE. In fact, your day-to-day activity usually contributes more to your TDEE than intentional exercise.
So, here’s your hack: find little ways to move more throughout the day. You don’t have to hit the gym five times a week—just build movement into your life.
Take the stairs instead of the lift.
Walk around while you’re on the phone.
Dance while you’re waiting for the kettle to boil.
Exercise doesn’t have to be complicated. Here are 10 Simple Tricks that’ll help make it part of your daily routine.
Before you know it, you’re burning more without even realising it, and that’s how you start shifting that belly fat without a full-blown workout regime.
Pro Tip: Get a step tracker and aim for 8,000-10,000 steps a day. It’s a fun little way to challenge yourself, and you’ll feel like you’re smashing your goals even when you’re just running errands.
So there you have it—three ridiculously simple hacks that even the laziest among us can pull off. No fad diets, no brutal gym sessions, just straightforward strategies that work.
Whether it’s swapping out sugary drinks, planning easy meals, or sneaking more movement into your day, you’re well on your way to a healthy weight without having to turn your life upside down.
Remember, losing weight is not about doing everything perfectly—it’s about making progress, one small step (or dance move) at a time.
You’ve got this!
So, ditch the guilt, embrace the journey, and watch as those changes start to stack up. The best part? You’ll feel like a total legend while doing it.
If you’ve started your weight loss journey with all the enthusiasm of a kid on Christmas morning but now find yourself slumped on the sofa, zero motivation, staring down a family-sized bar of chocolate like it’s your long-lost soulmate—you’re not alone.
Staying on track can be tough, but the good news? You’re probably making a few common mistakes that are draining your motivation faster than your phone battery on 1%.
Let’s dive into the three biggest motivation killers—and, more importantly, how to kick them to the curb.
1. You’re Setting Yourself Up for Failure with Unrealistic Goals
Look, I love ambition. But if your weight loss goals sound more like a superhero origin story than an actual plan, we’ve got a problem.
Setting sky-high, totally unrealistic goals is like trying to sprint before you’ve even learned to walk—you’ll faceplant, hard, and it’s not a good look.
Common Unrealistic Goals (That Will Absolutely Wreck Your Motivation)
Eating Less Than a Toddler (aka Extreme Calorie Restriction)
“I’ll just eat 800 calories a day! The weight will fall off!”
Reality check: Your body isn’t a mobile app—you can’t just hit “low power mode” and expect it to work properly. You’ll be exhausted, starving, and probably end up inhaling an entire pizza by day three.
Exercising Like a Maniac with No Rest Days
“Two hours in the gym every single day, no excuses!”
Reality check: Overtraining is a one-way ticket to burnout, injury, and the sudden desire to never exercise again. Your body needs REST.
Expecting an Instagram-Worthy Transformation Overnight
“I want a six-pack and an hourglass figure in 3 months!”
Reality check:Your body is not a Photoshop file. Trying to force it into an unrealistic mould will only lead to frustration, body image issues, and a serious case of the “sod-its.”
Losing 5lbs a Week, Every Week
“I’m gonna drop half a stone in a fortnight!”
Reality check: Rapid weight loss = muscle loss, fatigue, and a crash-and-burn cycle that will leave you worse off than when you started. Sustainable wins, babe. Small, steady changes make all the difference.
What to Do Instead?
Set realistic goals that work with your actual lifestyle. Progress over perfection, always.
Celebrate small wins—every healthy meal, every workout, every time you say “nah” to a pointless fad diet.
Learn how to set IMPACT goals (Intentional, Measurable, Purposeful, Achievable, Challenging, Timely)—because vague goals lead to vague results.
2. You’ve Got No Real ‘Why’—So You Keep Losing Steam
Alright, be honest with yourself—why are you doing this? If your answer is “because I hate my body” or “I just want to look like that influencer with a six-pack”, then we need to talk.
Losing weight just to look a certain way isn’t enough to keep you going when motivation dips. And trust me, motivation WILL dip. You need something stronger—something with meaning.
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Find Your Real Reason (So You Don’t Give Up in a Huff)
Know Your Values – Do you want more energy to play with your kids? To feel strong and confident? To improve your health so you can live longer and better? Dig deep.
Set Internal Goals – Instead of obsessing over the number on the scale, focus on non-scale victories like better sleep, more energy, feeling stronger, or fitting into clothes more comfortably.
Celebrate Non-Scale Wins – Hit a PB at the gym? Walked instead of taking the bus? Woke up feeling GOOD? That’s progress, babe.
Connect with Your Why – If your only goal is a number on the scale, you’ll always feel like you’re “not there yet.” Shift your focus to how you feel instead of just how you look.
Visualise the Long Game – This isn’t about a “quick fix” for summer; it’s about life. Picture how amazing you’ll feel six months or a year from now if you just stick with it.
3. You’re Stuck in the Perfectionism Trap
Perfectionism is a sneaky little saboteur. It tricks you into thinking that if you can’t do everything perfectly, you might as well not bother at all. And that’s nonsense.
Signs You’re Letting Perfectionism Wreck Your Progress
You Give Up After One ‘Bad’ Meal
Ate a slice of cake at your mate’s birthday? Oh well, might as well eat everything in sight and start fresh Monday!
Reality check: One meal won’t make or break your progress—consistency over time is what matters.
You Beat Yourself Up Over Small Setbacks
Missed a workout? Had a takeaway? Skipped meal prep this week? STOP PUNISHING YOURSELF. Progress isn’t linear. Life happens.
You Think ‘All or Nothing’
Can’t do a full 60-minute workout? So you do nothing instead? Bad plan. Even a 10-minute walk is better than giving up entirely.
You Expect Immediate Results
If you’re throwing a strop because the scale hasn’t moved after a week, take a deep breath. Progress takes time. Keep going.
How to Break Free From Perfectionism
Embrace Imperfection – You don’t need to be perfect, you just need to be consistent.
Challenge Negative Thoughts – That slice of cake didn’t “ruin” anything, calm down.
Focus on Progress, Not Perfection – Every step forward counts, no matter how small.
Be Kind to Yourself – Speak to yourself the way you’d encourage a mate. Would you tell them they’re a failure over one mistake? No? Thought not.
Mindset Hacks for Weight Loss Success: Must-Read Posts
Struggling with motivation? Stuck in self-doubt? These posts will rewire your mindset, boost confidence, and keep you on track!
Can you eat intuitively and lose weight? Many people will say the two can’t co-exist, and that the idea of intentional weight loss goes against intuitive eating. But this depends on how you view intuitive eating. Listening to your body and recognising hunger and satiety cues requires practice. As well as a good idea of the basics of nutrition for satiety. In this post, I want to cover ways you can incorporate mindful eating practices into your weight loss journey. Intuitive eating and weight gain don’t have to go hand-in-hand.
What Is Intuitive Eating?
Rejecting Diet Mentality
Listening to hunger and satiety cues
Eating what you want
A couple of years ago I stumbled across the term ‘Intuitive Eating’ from a podcast (I can’t remember the exact one) and thought I had found the thing for me. Intuitive eating seemed simple enough, stop dieting and eat what you want but pay close attention to your hunger and fullness cues. I bought several books on it and devoured all of them, but I soon realised something they all had in common – they all said thatyou need to stop trying to lose weight.
I didn’t agree with this, and I still don’t. Intentional weight loss has actually started to gain a bad rep over the last couple of years. It’s labelled as ‘disordered eating’ or ‘diet culture’. While I think these can be true to a certain extent, this is a huge generalisation and I don’t think it’s helpful to simply tell people to stop trying to lose weight. I also have this post on practicing body positivity while trying to lose weight that you may find helpful.
One book I read stated that you can eat whatever you want, and eventually, your body will stop craving all the “junk” or processed foods. You will start craving salads, and eventually, your weight will settle to where it’s meant to be – or something along those lines. But this didn’t make any sense to me in the slightest. I had been eating this way for years! Why wasn’t I now eating non-stop salads? Because it just wasn’t true. And I’ll explain more in later sections.
Allowing yourself to eat what you want can feel scary, but it doesn’t have to lead to weight gain. Learn more about giving yourself unconditional permission to eat in my post on Sustainable Weight Loss.
Diet Culture
I do think that there is harm in diet culture and there are a lot of shady and dangerous diets out there that should be avoided. But losing weight can have huge benefits to your health. While I think that should be the main focus of weight loss, there’s also nothing wrong with wanting to look a certain way. As long you don’t believe it’s the ‘be all and end all’ of happiness.
Despite these books advising you can’t eat intuitively while trying to lose weight – I gave it a try. The general advice is to rank your hunger and fullness levels between 1-10 before and after meals. There is an ‘ideal’ range where you are not starving before a meal, and not feeling sick with fullness afterwards. I think this is good advice, and I think it’s something that everyone should practice. (Not necessarily ranking their hunger but just paying attention to it a bit more).
But I don’t think you can rely on this solely. Here’s why.
Ultra Processed Foods
Over the last few years I’ve researched nutrition A LOT, and it’s been proven that “junk food” stimulates the reward system in the brain in the same way as addictive drugs. Whether or not this food fills you up, you get a hit of dopamine (the reward chemical) and your brain is hardwired to seek out things that release this again. This is something a lot of food companies are aware of, and design foods that will keep people eating.
This is a really simple way of explaining it. This book really helped me understand this more. The author talks about the ‘Bliss Point’ of food, stating “The bliss point is an industry reference to the perfect amount of sugar in products that will get us to not just like those products, but to want more and more,”
You do get a small release of the same chemicals when eating whole foods like fruits and vegetables. Because obviously your brain wants you to eat. But it’s no where near the levels that you will get from processed foods.
On top of this, most highly processed foods have little nutritional value. Satiety has very little to do with the amount of calories you’re consuming and a lot more to do with the quality of food, the macronutrients, and the volume of these.
Reason for Intuitive Eating And Weight Gain: Not All Foods Are Made Equal
So for example, a pack of Oreos contains around 640 calories, but how full would that keep you really? Not at all!
Whereas for the same amount of calories or less, you could actually have a pretty big meal of whole foods i.e. the below makes up roughly 540 calories:
Chicken Breast Fillets – 300g
Whole Grain Rice – 1 Serving (50g)
A salad with tomatoes, lettuce, cucumber.
(And you can still have a couple of Oreos after if you want!)
Chicken is very high in protein and rice with vegetables is high in fibre – both of which are the two most important macros/nutrients when it comes to satiety.
Not all foods are made equal. When I previously tried Intuitive Eating, I was still eating mostly processed foods. I believed I was eating intuitively because I was paying attention to how hungry I was. But my body was still getting little to no nutrition and I was a complete sugar addict.I was hungry all the time! And after a meal, would soon be hungry again.
So, intuitive eating at that time was a bust.
Emotions can complicate our relationship with food. If you struggle with emotional eating, I’ve got some tips to help you in Conquer Emotional Eating Today.
80/20 Nutrition
The key to satiety sits with whole foods. The majority of your diet should be made up of whole foods, high in nutrients and vitamins. Including:
Fruit
Vegetables
Wholegrains
Nuts and Seeds
Beans and Lentils
Lean Meats
Eating whole-foods is essential for weight loss.
The 80/20 approach is a form of flexible dieting. The idea is that 80% of the foods you eat should be whole unprocessed foods, and “junk” or processed foods should make up 20% of your diet. That way, nothing is off limits, but the bulk of what you’re eating is filling and nutrient-dense.
Mindful Eating
Learn to enjoy food at meals.
Mindful eating is often confused with Intuitive Eating, and maybe to some they are exactly the same thing.
But I see mindful eating as just paying attention more to what you’re eating. It’s not measuring your hunger before and after meals and listening to your body. It’s sitting down with a meal, with minimal distractions and enjoying your food.
I’ve sat down to eat in the past with a fork in one hand and my phone in the other, scrolling through Instagram while taking bite after bite. By the end of the meal, it was like I hadn’t eaten anything!
Mindful eating is savouring the taste of food, and having the majority of your focus on your meal. It’s recognising when you are no longer enjoying the taste as much (that’s when you know you’re getting full). And I think this is especially important when you’re treating yourself, and having something like a takeaway, or some cake (more calorie dense, processed foods). I believe in all things in moderation, but what’s the point if you’re not enjoying it?!
Tips To Practice Mindful Eating:
Sit at a table to eat
Identify what stops you from focusing on the food and remove it from the environment while eating
Chew food thoroughly
Pause mid-meal for a few minutes – it can sometimes take a while for us to recognise when we’re full, pausing mid-meal gives your body time to catch-up.
Pay attention to the change of taste in food, I’ve often pushed past fullness, ignoring the fact that the food doesn’t even taste good anymore…because I’m full! You’d be much better off saving the rest for later, or the next day where you will enjoy it again.
Intuitive eating pairs perfectly with mindful eating. Learn how to stay in a calorie deficit without obsessing over every bite in Mindful Eating 101.
Intuitive Eating And Weight Gain:Conclusion
Intuitive eating is something we should all be working towards, whether on a weight loss journey or not. But you’re probably not going to be able to wake up one day and be able to just ‘listen to their body’. Years of dieting, diets high in processed foods and a lack of nutrient-dense foods have left us unable to recognise our natural hunger and satiety cues.
Intuitive Eating is something you should work towards but isn’t something to solely rely on when trying to lose weight. Instead, start practicing better eating habits that will help you lose weight and give you the skills and knowledge to keep the weight off. Intuitive eating and weight gain are not exclusive to each other.
Have you tried intuitive eating? What is your experience with it? Leave a comment below!
Have you ever wondered why your weight loss efforts seem to always hit a roadblock? A successful weight loss journey isn’t just physical; it’s a mental journey. There are bound to be mistakes made along the way. But knowing some of the most common weight loss mistakes can you help you avoid them.
The first hurdle is recognition, and this post aims to guide you through it.
1. Trying To Do Too Much At OnceIs One Of The Weight Loss Mistakes We Are All Guilty Of
I think that anyone who has had weight loss struggles knows this feeling. You make a plan on Sunday that from Monday, you will eat 1200 calories and go for a run every day.
Then you follow through Monday and Tuesday, maybe Wednesday you start to slip, and by Friday you’ve given up. Now you feel like a failure and it’s a downward spiral, you’ve set yourself up to fail.
This was my biggest problem – I’ve always had an “All or Nothing” approach, and not just to weight loss! If I wasn’t 100% in, what was the point? But I would quickly become overwhelmed, and would be so hard on myself for “failing”. I would convince myself that I could never do it, and would never be able to stick to anything.
Long-term sustainable weight loss is made up of small habit changes over-time.
Instead, you should be looking at your “unhealthy” habits, maybe even listing them down. And focusing on making small changes at a time.
Weight loss is 80% nutrition.
Focus On One Thing At A Time
I recommend focusing fully on nutrition at the start of any weight loss journey. Weight loss is 80% nutrition and 20% exercise. You can lose weight without exercise, but trying to lose weight just by exercising, although not impossible, is very difficult. I would say a month is a great amount of time to focus on this area before introducing any exercise plans. But you may need a shorter or longer amount of time – it’s completely up to you! If you already do some exercise or just want to get moving more, you can carry on with these as normal.
What this nutrition change looks like will vary from person to person. You might want to and be able to take bigger steps e.g. cut out refined sugars altogether. But if you’re not ready for that you can take a look at certain food habits you have and start changing them slowly.
And once you do want to start bringing exercise in, start one thing at a time. Depending on your fitness levels, you can start by going out for walks. Find something fun that you enjoy doing (this is a tip by itself), or whatever you want really! And once you have gotten into the habit you can start adding in more intense exercises or programs, etc.
Feeling stuck? It might be more than just these common beginner mistakes. I also dive into some motivation mistakes in No Motivation for Weight Loss?.
2. Letting One “Bad” Meal Ruin A Day
All foods in moderation!
This comes back to that ‘All or nothing’ mentality.
You’ve been “good” all day, you’ve had a salad, some fruit, and a low-fat yogurt. Then someone comes along and offers you a slice of cake, or pizza and you just can’t resist it. That’s OK!
But my mindset in the past always told me I had already ruined the day, so why continue eating healthy? And then the binge monster would kick in with promises of ‘tomorrow’.
And the cycle would inevitably repeat.
I’m going to be honest here, this pattern is not easy to get out of. I won’t say it’s something that comes naturally to me yet.I have to make a conscious effort to remind myself that I’m allowed foods in moderation.
If you’re thinking ‘I need to do everything perfectly,’ you might be sabotaging yourself. Learn more in my post on All-Or-Nothing Thinking.
Losing Weight Is Calories In VS Calories Out
We all know that losing weight is calories in vs calories out, so let’s look at the numbers.
To lose 1lb of fat a week, I need to eat 1700 calories (Based on my TDEE (Total Daily Energy Expenditure) of 2200). A slice of red-velvet cake (my absolute favourite!) has 293 calories, are there more filling meals out there with fewer calories? Sure! But it’s not that bad. That slice of cake would count for 17% of the calories I would eat that day, the day’s not ruined!
And this doesn’t just go for the day either, don’t let a bad day ruin the week! I call this “‘The Monday Mindset’, the ‘I’ll start again on Monday’. Your body doesn’t know the days of the week!
Just pick yourself up as soon as you can and start working towards being more flexible, and eating healthy while enjoying treats in moderation.
3. Trying To “Make Up” For Overeating
Restricting too much will often lead to overeating later on.
This is kind of the opposite of the last one. Instead of letting a “bad” meal lead to a binge, it leads to trying to restrict further.
So you’ve just had a few slices of pizza for lunch (can you tell I love pizza?) instead of the salad you planned, you’re feeling guilty and so you tell yourself that you’re going to skip dinner and just have a snack in the evening. Or like me, you tell yourself you’re not going to eat again for the rest of the day.
And my 6 pm, you’re starving, and by this point, the healthy dinner you originally had planned (before your “bad” meal) isn’t going to cut it, and you end up overeating.
You should never starve yourself to make up for eating more calories than planned. You can adjust your calories around this extra meal you had, but again, if you look at the numbers (the 293 calories from a slice of cake for example), you’ll find that most of the time you can continue as normal. Eating 293 extra calories in a day isn’t going to lead to weight gain if you are already in a calorie deficit, and even if it puts you in a calorie surplus, it’s only one day! You would need to eat 3500 calories extra to gain a pound.
4. Not Having Enough Non-scale Goals Is One The Easiest Weight Loss MistakesTo Make
Weight loss can be your overall goal, but it is also a long process, and working towards sustainable weight loss can take years.
One HUGE factor in my own weight loss and staying motivated to lose weight was running.
Over the last couple of years, I have come to love running, which is something I never thought I would say. And the reason for this is that it’s something I can see progress with, that has nothing to do with weight. Each week I can run a little bit further, I can feel the difference in my breathing, my legs ache less, I get faster, etc.
Running my first 5K felt so much better than any amount of weight loss I have seen on the scales, after running my first 10K I was gleaming with pride for weeks! I’m running a half marathon this year and I genuinely think my head may explode from excitement when I finish it.
Set Goals That Give You A Sense Of Achievement
Realising how these non-scale victories were benefitting me so much, I started setting new goals – earlier last year I nailed my first push-up after months of trying. I’m currently working towards a pull-up (although this one’s proving much more difficult).
The reason these goals work so well to keep you motivated is that although you may be able to see a 1lb-2lb loss on the scale, you can’t really see or feel it straight away. It can take months to start noticing weight loss.
If you set yourself a ‘performance’ target, it may take a while to reach that goal but it is more measurable as you are working towards it. You can measure your pace or distance while running, go down a little bit further when trying to do a push-up, start lifting heavier weights and, feeling stronger.
And if your nutrition is in the right place, these goals will still contribute to your weight loss. Because you have found an exercise that you will do regardless of how many calories it burns.
5. Weighing Too Often And Letting Fluctuations Demotivate You
I used to jump on the scales every morning. And my weight loss/gain would massively affect my mood for that day.
There will always be weight loss fluctuations.
Or even when weighing myself weekly, seeing no loss or a gain after a “perfect” week would frustrate to me so much and leave me feeling so dejected that I would have just wanted to quit there and then.
There are so many reasons that your weight can fluctuate! And most of the time it just comes down to your body holding onto a bit of water weight, for various reasons. I tracked my weight every day for a month, see the results here.
Weight Loss & Fat Loss Are Not The Same
Carbs have a huge impact on water weight, that’s why people doing Keto will usually see a big loss in the beginning. This is because, for every gram of carbs you eat, your body can store between 3-4 grams of water. So if you happen to have had a bigger/higher carb meal than usual, it may look like you have gained 1-3lbs the next day, but this isn’t real weight. To gain 3lbs overnight you would have to have been in a 10,500 calorie surplus..in one day! And while I’m not saying that this is impossible, the average person would not be able to eat that much in one day. That’s around 5 large pan pizzas, on top of your maintenance calories!
Another factor in retaining extra water weight is exercise. This is because when you exercise, you can cause micro-tears and in your muscles (this is good!). This is how your muscles get stronger. You get the micro tears, your body heals them, your muscles become stronger.
During this ‘healing phase’ your body retains extra water around your muscles to help the process along. You may experience general aches or DOMS (Delayed onset muscle soreness). That’s why it’s so important to rest after strenuous activities – to give your body the time to heal. And the water weight increase will go back down.
There are so many things that can affect your weight – hormones, stress, sleep, etc.
As long as you have been in a calorie deficit overall, you will lose weight. It’s better to look at your averages of weight loss over some time rather than checking every day if you have lost anything.
There is a lot of conflicting information out there and so weight loss mistakes are going to happen. The most important thing is that you are aware of what they are and catch them out early!
Have you made any of these mistakes before? Or have some advice that helped you? Leave a comment below!
Losing weight is a journey that demands dedication, consistency, and patience. But, the first step towards success is choosing the right method of tracking your food intake. With so many options available, it can be overwhelming to decide where to start. In this post, I wanted to explore two popular methods: Weight Watchers Points and calorie counting.
Understanding their differences can help you pick the method best suited to your lifestyle and goals. And my own experience of tracking both for one week.
Weight Watchers assigns a point value to each food based on its nutritional information, including calories, protein, sugar, and fat. The goal is to stay within your daily point allowance, which is determined by your weight, height, age.
Using Weight Watchers Points can offer a more flexible approach to dieting as it allows for indulgences, as long as they fit within your points. Additionally, Weight Watchers offers a community aspect, with meetings and online support groups, which can provide accountability and motivation.
However, some people may find tracking their points to be time-consuming and tedious. Additionally, the point system may not accurately reflect the nutritional value of certain foods, such as those high in healthy fats.
No matter which method you choose, keeping nutrition simple is the way to go. I’ve broken down easy ways to stay on track in Simplify Nutrition With These 5 Easy Tips.
Pros and Cons of Using Weight Watchers Points
Pros of Weight Watchers
Flexible and customizable meal plans
Access to a supportive community of fellow members and coaches
Encourages healthy eating habits and portion control
Offers a variety of resources and tools, including an app and online support
Can lead to long-term weight loss success
Cons of Weight Watchers
Requires a membership fee
Can be time-consuming to track points and plan meals
Some people may find the point system confusing or restrictive
May not be suitable for those with certain dietary restrictions
Doesn’t set you up for lifetime success, post weight loss
Understanding calorie counting can be an alternative method for tracking your food intake. By counting calories, you have a clearer picture of the nutritional value of the foods you eat, which can be helpful for achieving specific weight loss or health goals.
Understanding calorie counting can illuminate a detailed view of your food intake. Counting calories is a popular method for tracking nutrition, and is the most accurate way to track food intake and ensure you are in a calorie deficit.
It involves monitoring the number of calories you eat and drink each day to maintain, gain, or lose weight. To start calorie counting, you need to determine your daily calorie needs (TDEE) based on your age, gender, weight, height, and activity level. Once you have this number, you can use a food diary or an app to track the calories in the foods and drinks you consume. Keep in mind that not all calories are created equal, and it’s important to focus on eating a balanced diet that includes a variety of nutrients.
In the debate between Weight Watchers Points and calorie counting, there is no one-size-fits-all answer. What’s best for you depends on your personal preferences and goals. By understanding the benefits and drawbacks of each method, you can make an informed decision that fits your unique needs.
Pros and Cons of Calorie Counting
Pros of Calorie Counting
Most accurate in creating a calorie deficit
Provides awareness and education about the calorie content of food
Can help you make healthier food choices
Full flexibility and nothing off limits
Cons of Calorie Counting
Can be time-consuming and tedious to track every calorie consumed
May create an unhealthy focus on numbers rather than on overall health and nutrition
Can be inaccurate, as calorie counts on food labels may not be completely reliable
Can lead to disordered eating patterns or even eating disorders in some individuals.
If calorie counting is stressing you out, it might be time to rethink it. I go deeper into why this method may not always work in my post on The Downside of Calorie Counting.
Once you have decided on the weight loss method that suits you best, the next step is to make the most of it. Whether you choose to follow Weight Watchers Points or calorie counting, there are strategies you can use to optimize your weight loss journey.
Plan your meals and snacks in advance. This will help you make healthier choices and avoid impulsive eating. You can use meal planning apps, websites or journals to create a weekly menu and grocery list
Be mindful of your portion sizes. This is especially important with Weight Watchers, as you can still overeat 0 point foods. Use measuring cups, spoons, or a food scale to ensure that your portions are accurate.
Focus on nutrient-dense foods. Both Weight Watchers Points and calorie counting allow you to eat anything you like, as long as you stay within your daily allowance. However, it’s more beneficial to choose foods that are low in calories and high in nutrients, like fruits, vegetables, whole grains, and lean proteins.
Incorporate physical activity into your routine. Exercise is an essential component of weight loss and overall health. It can help you burn calories, reduce stress, and improve your mood.
Practice the 80/20 rule along with your chosen method – 80% of your food intake should be whole-nutrient dense, and save the more “unhealthy” treats for the 20%
Finally, stay consistent and patient. Weight loss is not a quick fix, and it takes time and effort to achieve sustainable results. Don’t get discouraged by setbacks or plateaus. Remember why you started and focus on your progress, no matter how small!
Whichever plan you choose, setting smart goals is key to your success. Learn how to create realistic goals in my post on Smart Weight Loss Goals.
I think the ultimate questions of Weight Watchers is, with so many 0 point foods, how easy is it to stay in a calorie deficit? Let’s find out!
I spent the week using the WW app and following the SmartPoints® system, but then logging all of my calories at the end of the day – I did it this way so that I wouldn’t be influenced throughout the day by counting calories as well.
The Purple plan I was on allowed for 16 SmartPoints® everyday, plus 42 weekly SmartPoints®.
The weekly SmartPoints® are there so there is a bit more flexibility, so if I go over the 16 daily points, they will come out of the weekly budget. There is also a rollover feature where any unused SmartPoints® will get added to the weekly budget, but this caps off at 4 – anymore unused SmartPoints® will be lost.
The way I worked out my daily calorie goal was by working out my BMR & TDEE based on height, weight and activity levels. My TDEE was 2200, and my goal is to lose 1lb a week. To achieve this I needed to be in a 500 calorie deficit everyday – so my daily calorie intake need to be around 1700.
I was fairly surprised to learn I was actually under my calorie goals following Weight Watchers, every single day! In total for the week I was 1831 calories under my goal and at an estimated calorie deficit of 5331 which would put me roughly around a 1.5lb loss for that week. Which is actually exactly what I lost.
In summary, when it comes to Weight Watchers Points vs calorie counting, there is no one-size-fits-all answer. Both methods have their pros and cons, and the choice ultimately depends on your personal preferences and lifestyle. Experiment with each method and track your progress along the way. Remember to be patient, consistent, adaptable and take the advice of this post into account!
A one week test on one person isn’t really conclusive evidence that Weight Watchers would result in a calorie deficit.
