Wellbeing

Practical tips and advice dedicated to enhancing your overall wellbeing. From mindfulness practices and stress management to self-care rituals and mental health guidance, learn a more holistic approach to living your best life. Find posts that allow you to prioritize self-love, build positive relationships, and achieve balance in mind, body, and spirit. A collection of resources that celebrates your journey towards a more fulfilling and resilient sense of well-being.

  • 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!

  • Wellbeing

    Mindful Living in a Hyper-Digital World: Why Unplugging is the New Meditation

    Introduction

    In our hyper-digital world, finding a moment of peace and quiet can feel like a luxury. We are constantly bombarded with notifications, emails, and social media updates, leaving us feeling overwhelmed and anxious.

    However, taking a break from the digital world is becoming increasingly important for our mental health and well-being. After a recent social-media ban for myself, I wanted to explore the benefits of unplugging further and how it can help us live a more mindful and fulfilling life.

    From the impact of digital overload on mental health to techniques for unplugging and mindful living, this post will offer some practical tips to help you make unplugging a habit.

    Join me on this journey toward a more mindful and intentional life!

    The Impact of Digital Overload on Mental Health

    The constant presence of technology in our lives has led to a digital overload that can have a significant impact on our mental health. Research has shown that excessive screen time can lead to anxiety, depression, and sleep disturbances. It can also affect our ability to focus and be productive. However, scheduling time to unplug from technology can help us achieve a state of mindfulness, leading to improved mental health and increased productivity.

    Mindful living, which involves being fully present in each moment, can be difficult to achieve in a world of constant distractions. But unplugging can help us quiet the noise and focus on the present, leading to improved cognitive function and creativity.

    In addition, when we disconnect from technology, we allow ourselves to fully engage in tasks and activities, leading to increased focus and efficiency, as we have removed a huge distraction, and often one of the biggest ways people (including myself!) procrastinate. Research has also shown technology interferes with our ability to concentrate and switching our attention between social media, smartphones and other screens harms our ability to complete simple tasks – something that is correctly recognised by 67% of the public.

    Quick Read:

    • Excessive screen time can have a negative impact on our mental health
    • Mindful living is about being more present in the moment
    • Disconnecting from technology can also increase focus and efficiency by reducing distractions

    Mindfulness doesn’t just apply to your mental health—it can transform how you eat, too. Learn more in Mindful Eating 101.

    The Benefits of Unplugging for Mindfulness and Productivity

    When we disconnect from technology, we provide ourselves with the opportunity to fully engage in our work and activities, leading to improved focus and efficiency. By taking regular breaks from technology, we can prevent burnout and increase our overall job satisfaction. Other benefits include:

    • Can help reduce stress by allowing your mind to rest and recharge. It can also help you stay present and focused on the task at hand, which can reduce anxiety and overwhelm. We often don’t realise how much information our brains are taking in when scrolling through social media!
    • Unplugging before bed can help improve the quality of your sleep. Exposure to the blue light emitted by electronic devices can interfere with the production of the sleep hormone melatonin, leading to difficulty falling asleep and staying asleep.
    • Can help increase productivity by reducing distractions and allowing you to focus on the task at hand. It can also help you prioritize your time and energy, leading to more efficient use of your resources.
    • Can help enhance your creativity by allowing your mind to wander and explore new ideas. It can also provide a break from the constant stimulation of electronic devices, which can sometimes stifle creativity.
    • Can help improve your relationships by allowing you to be fully present and engaged with the people around you. It can also help you communicate more effectively and empathetically, leading to stronger, more meaningful connections.

    Quick Read:

    • Reduce stress
    • Improve sleep
    • Increase productivity
    • Enhance creativity
    • Improve relationships

    Social events can sometimes make it hard to stay present and mindful. I’ve shared tips on how to navigate them in Navigating Social Events and Weight Loss.

    Techniques for Unplugging and Mindful Living

    In order to reap the benefits of unplugging and mindfulness, it’s important to make conscious decisions about when and how we use technology in our daily lives. In todays society, it’s pretty much impossible to completely disconnect, but here are some techniques for unplugging and mindful living that can help you establish healthy boundaries with technology:

    • Consider designating certain times of the day, such as meal times or before bed, as tech-free. This can help you establish a routine for unplugging and create space for mindfulness activities.
    • Create a mindful morning routine: Starting your day with mindfulness rather than technology can help set a positive tone for the rest of the day. Consider beginning your morning with activities such as yoga, meditation, or journaling before checking your phone or computer.
    • Use mindfulness apps: While technology can be a distraction, there are also apps designed specifically to promote mindfulness and meditation. Consider using apps such as Headspace or Calm during designated times to help facilitate mindfulness.
    • Practice mindful breathing: Whenever you feel overwhelmed or stressed, take a moment to engage in deep breathing exercises. This can help ground you in the present moment and reduce feelings of anxiety.
    • Set yourself challenges to go without checking your phone for certain periods of time, and reward yourself for them!
    • Most phones now come with wellness features where you can limit and monitor your screentime for specific apps.

    By incorporating these techniques into your daily life, you can begin to establish healthy boundaries with technology and cultivate a more mindful approach to living.

    Mindfulness and self-care go hand in hand. If you’re looking to build a self-care routine, check out Stress Less, Glow More.

    Quick Read:

    • Set designated tech-free times
    • Create a mindful morning routine
    • Use mindfulness apps
    • Practice mindful breathing
    • Set challenges for yourself
    • Make use of phones wellness features

     Making Unplugging a Habit: Creating Rituals and Boundaries

    To make unplugging a habit, it can be helpful to establish specific rituals and boundaries that allow you to disconnect from technology and focus on the present.

    As mentioned above, one effective strategy is to establish screen-free times during your day, such as during meals, exercise, or during a daily walk. This can help you avoid the temptation to constantly check your phone or engage with social media.

    Similarly, designating a screen-free zone in your home, such as your bedroom or dining room, can help you establish healthy boundaries with technology and create a space that is conducive to relaxation and rest.

    Another effective strategy is to incorporate technology-free activities into your daily routine, such as reading, journaling, or spending time outdoors. By engaging in these activities, you can create a sense of mindfulness and cultivate a deeper connection with yourself and your surroundings.

    By making unplugging a habit, we can reduce feelings of anxiety and overwhelm and create space for rest, relaxation, and self-reflection.

    Quick Read:

    • Establish rituals and boundaries
    • Set screen-free times and stick to these
    • Create a screen-free zones in your home
    • Find hobbies/activities that don’t rely on screens

    Summary

    In a hyper-digital world, it’s easy to lose ourselves in the constant stream of information and distractions.

    However, it’s vital to prioritize our mental health and reduce our exposure to digital stimuli. Unplugging is the new meditation, and it can help us live a more mindful and fulfilling life. By reducing stress, increasing productivity, and fostering deeper connections, unplugging can revolutionize our lives.

    Making unplugging a habit requires discipline and effort, but the benefits are unmatched. Remember to start small, create rituals and boundaries, and watch as a more mindful life unfolds before 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.

  • Wellbeing

    Stress Eating? Experience a Healthier, Happier Life: Conquer Emotional Eating Today

    Introduction

    We’ve all been there before – a stressful day at work, an argument with a loved one, or an overwhelming feeling of sadness followed by an insatiable craving for something comforting to eat. But have you ever stopped to ask yourself, why am I even eating in the first place?

    Emotional eating is a term used to describe the habit of eating not because of hunger, but rather because of emotional and/or psychological reasons (Physical hunger vs emotional hunger) In this post, we’ll explore what emotional eating is, how to recognize it in yourself, and how to manage it in a healthy way to maintain a healthy relationship with food.

    The term emotional eating has become increasingly popular in recent years and draws attention to how emotions can lead people to make decisions about food. Despite the rise in awareness, it’s estimated that approximately 75% of all overeating is not caused by physical hunger, but rather by emotional triggers.

    This post will explore what emotional eating is and explore practical strategies to help us manage it and gain control over our relationship with food.

    What is Emotional Eating?

    Emotional eating is a way of using food to cope with negative emotions. It’s a type of self-soothing behaviour that can lead to unhealthy eating patterns & weight issues. One of the main issues with emotional eating is that it often leads to overeating, which can lead to health problems in the long run.

    Some examples of what emotional eating can look like:

    • Eating more than usual when feeling overwhelmed or stressed out
    • Consuming snacks and comfort foods when feeling down or lonely
    • Eating food to help fill a void, boredom or distract from other issues
    • Binge eating to help cope with uncomfortable emotions
    • Eating too much or too little when feeling anxious or depressed

    Emotional eating often involves the consumption of foods higher in fat and sugar, as these are both more comforting to us, and provide a quick burst of energy we may need if stressed.

    Emotional eating often brings a lot of guilt. If that sounds like you, I’ve shared tips for overcoming food guilt in 7 Tips to Overcome Food Guilt.

    Identifying Your Triggers

    Emotional eating can be triggered by a variety of factors including stress, anxiety, depression, boredom, or even joy. To help combat emotional eating, it is important to identify the triggers that cause you to turn to food.

    When we feel triggered to emotionally eat, we should take a moment to check in with ourselves and see what we’re feeling. Are we stressed? Anxious? Depressed? Bored? Or maybe even happy and celebrating? Once we’ve identified our emotional state, we can take steps to take care of ourselves in a healthy way.

    When the urge to eat overcomes you, the first question you should always ask yourself is if you’re actually hungry. If you are, try to eat something that’s healthy and satisfying. If you’re not, take a break and ask yourself the following questions to cope with your emotions.

    • Pay attention to your emotional state before and after eating. Ask yourself: Am I eating because I’m hungry or because I’m feeling overwhelmed, sad, stressed, or lonely?
    • Keep a food diary. Write down what you’re eating, when you’re eating it, and how you’re feeling. This can help you identify patterns and triggers.
    • Notice your environment. Are you eating around others? Is the food accessible? Are you snacking out of boredom?

    Being able to identify potential triggers and patterns is the first step to overcoming them and finding the right coping strategies!

    If food is constantly on your mind, it’s time to break the cycle. Find out how in my post on How to Stop Thinking About Food.

    Finding Positive Coping Strategies

    If you are struggling with emotional eating, there are many different positive coping strategies that may help, some examples are:

    • Practice mindful eating. That means focusing on your meal, tasting it, and noticing when you are full.
    • Distract yourself from your craving. Go for a walk, read a book, or do some yoga.
    • Journal about your emotions. Writing down your thoughts and feelings can help you to process them and gain some perspective.
    • Talk to a friend or family member. 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.
    • Focus on healthy eating. Eating nutritious foods throughout the day and staying hydrated can help you to feel better mentally and physically.
    • Don’t be so hard on yourself. Remember that you are doing the best you can and that mistakes are part of the learning process.

    You may have to experiment to find what works best for you and write down the coping strategies you think will work best for different emotions. Find a hobby that keeps your hands and mind busy if you struggle with boredom, if you’re feeling restless, go for a 10-15 minute walk etc.

    You should also consider making lifestyle changes to reduce the chances of overwhelming emotions, like getting enough rest, taking breaks during the day, and sticking to a regular sleep schedule.

    Mindful eating can help you stay in control and conquer emotional eating. Learn how to do it effortlessly in Mindful Eating 101.

    Planning Healthy Meals and Snacks

    You can use meal planning as a way to avoid emotional eating, especially when you’re feeling stressed or overwhelmed. When you have healthy meals and snacks prepared in advance, you’re more likely to reach for those instead of unhealthy snacks or fast food.

    Meal planning can also help you to establish healthy eating habits overall. When a meal plan is in place, you can ensure that you’re eating a balanced diet that meets all the necessary nutritional needs, and choose satiating meals that you are less likely to overeat. It can help you save time, money, and reduce the stress associated with deciding what to make each day.

    By creating a plan ahead of time, you will have an easy go-to menu, ensuring that you don’t need to make last-minute decisions or spend extra time looking for recipes. It can take the stress and guesswork out of deciding what to make for dinner, allowing you to make more mindful decisions about food.

    With some practice and dedication, you can learn to use meal planning to help you make healthier choices and avoid emotional eating.

    Developing a Healthier Relationship with Food

    Building a healthy relationship with food starts with understanding that you have unconditional permission to eat the foods that make you feel good and nourish your body. It’s important to remember that all foods can fit into a balanced and healthy diet, and you should never feel guilty for enjoying the foods you love.

    Here are some tips to help you get started:

    • Start by understanding the basics of nutrition – learn about the various food groups and what nutrients they provide to help you make healthier choices.
    • Try to make meal preparation a more enjoyable experience – listen to music, light a candle, or even cook with a friend!
    • Focus on the positives of eating – think about the nourishment your body is getting and the pleasure you get from the taste and texture of food.
    • Avoid labeling foods as “good” or “bad” – try to remove any moral judgement and just focus on nourishing your body.
    • Set realistic goals – remember that any progress is better than no progress, and perfection is not the goal!
    • Reach out for support – if you’re struggling, don’t hesitate to seek help from a healthcare provider or a registered dietitian.

    Making conscious choices about the food you eat can be a powerful tool for self-love and appreciation. Instead of following strict rules about what and how much you should eat, learn to trust yourself and your body’s individual needs. Make sure to check in with yourself regularly and reflect on how certain foods make you feel. When given the opportunity to make your own food choices, ask yourself if the food will make you feel energised or satisfied. Be mindful of how food can fuel your body.

    Conclusion

    Eating to cope with emotions is a common problem and it can be difficult to break the cycle of emotional eating. But by understanding the motivations and triggers that lead to emotional eating, replacing the habit with positive and healthy coping mechanisms, and allowing yourself to become more mindful and aware of your emotions, it is possible to break the habit of emotional eating.

    With this knowledge in hand, you can take the steps to stop emotional eating, improve your mental and physical wellbeing, and create a healthier relationship with food. So let’s break the cycle, one day—and one bite—at a time!

  • Goals, Habits, Wellbeing

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

    Introduction

    Are you looking for small easy habits to incorporate into your life? Then keep reading! This post covers 10 easy of daily habits to improve your life and overall wellbeing. Start working towards a happier and healthier you. These are small changes that will make a huge difference to your mindset. These habits don’t all have to be implemented, and certainly not all at once; even just picking out a few of these to focus on at one time will still make a difference.

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

    daily habits to improve your life

    1. Drink Water First Thing In The Morning

    A great way to start the day is to drink a glass of water first thing in the morning. Not only is it great for hydration, it can help you feel less groggy upon waking and give you more energy. Plus, it’s a simple and natural way to keep your body healthy and running smoothly! This is also a great time to take any vitamins/medication so you don’t forget.

    Leave some water on your bedside table the night before, this means it will be within reach as soon as you wake up. If you want to be a little bit extra (like me), you can get a cute water carafe that matches your aesthetic. I LOVE this one.

    2. Make Your bed Straight Away

    Making your bed first thing in the morning is a great way to start your day off on the right foot. Making the bed takes no time at all but will give you a sense of accomplishment and help you to feel immediately more productive. Not only that, but it can help create a calming environment in your bedroom so you can continue to be productive throughout the day.

    Hopefully you don’t have to guiltily move your cat like I do!

    daily habits to improve your life

    3. Get Dressed (Even if You’re Not Going Anywhere)

    This is especially important for those of us working from home. It may seem like a small step, but getting dressed for work can have a big impact. By getting dressed in the morning, you’re sending a signal to your brain that it’s time to get to work. It helps you stay organized, focused, and motivated since you’re in “work mode.”

    But even if you’re not working, getting dressed can boost your self-confidence, which can help you stay on task and more productive.

    You don’t have to be in a suit or anything particularly fashionable, it’s just about getting out of what you slept in. My go-to for WFH is a pair of tracksuit bottoms, a jumper and my slipper socks.

    4. Establish a Skincare Routine

    An effective skincare routine is essential for keeping your skin looking healthy and vibrant. Whether you are trying to clear acne, or prevent wrinkles, looking after your skin is a form of self care. Try to find a routine that is specific for you, and that you can stick to on a daily basis – morning and night.

    I recommend having a “bare minimum” skincare routine alongside your usual one. Meaning that even if you are rushing and don’t have a lot of time, you at least use your minimum products. So my usual morning routine is cleanser, toner/exfoliator, vitamin c serum, moisturiser & SPF. My “bare minimum” routine is cleanser, moisturiser and SPF (you should always use SPF!).

    daily skincare routine

    5. Do a 5 Minute Morning Declutter

    This routine isn’t about cleaning necessarily, it’s about getting everything in it’s place as a way to start the day off right. This helps to keep you organized and productive, as you can quickly find what you need when you need it. I personally feel a lot less scattered when everything is in it’s place.

    Every day (try for the morning), set a timer for 5 minutes and do these 3 things – in this order:

    1. Throw away any rubbish and gather any plates or cups left around the house and put them in the sink/dishwasher.
    2. Put anything that’s in the wrong place away. e.g. pens left on the coffee table, clothes not in the wardrobe or laundry basket, small kitchen appliances that need to be put away etc.
    3. If you have any time left over, pick a small area to declutter i.e. a drawer, or cupboard. (You don’t have to finish decluttering it, just make start – you can do more another day.

    5 minutes works for me as I am in a fairly small apartment with no kids, but you may need to make it 10-15 minutes. The aim is to try and do it as fast as possible!

    6. Take Time To Move Each Day

    Taking time to move each day is so important for our physical and mental health! Whether it’s a walk around the neighbourhood, a few yoga poses, or a high-intensity workout, making time to move your body can have a significant positive impact on your overall wellbeing. It’s recommended that you try to fit in at least 30 minutes of exercise a day, but even 10 minutes will have it’s benefits and you can build on it.

    Nervous about going to the gym? I have a post on overcoming gym anxiety.

    atomic habits

    7. Read For 10 Minutes A Day

    Reading is an incredibly valuable habit that can be beneficial in many ways. Studies have shown that reading can improve your intelligence, increase your vocabulary, sharpen your writing skills, and even reduce stress.

    It’s also a great way to escape from reality and relax. Challenge yourself to read for just 10 minutes each day. Before you know it, you’ll be hooked!

    8. Set Limits On Social Media

    Social media is a great way to stay connected with friends and family, but it can also be a major distraction from important tasks and activities. Setting limits on social media apps can help you to safeguard your mental and physical health by reducing the amount of time spent in front of a screen. Taking regular breaks from social media can help you to relax, recharge, and refocus on the important things in life. I use the built-in feature Samsung has for limiting screen time and and blocking certain apps – but there are also apps you can download that do this.

    9. Have a ‘No Screens’ rule for at least An Hour before You Go To Bed

    Implementing a “No Screens” rule for at least an hour before bed is a great way to help ensure a good night’s sleep. Not only does it give your eyes a break from the bright screens, but it can also help your mind to relax and wind down from the day. Use this time instead to establish a good night-time routine – make a cup of bedtime tea, read a book (great time for that 10 minutes!), meditate, plan the day for tomorrow, chat with loved ones etc.

    Another option for this time is…

    screen time

    10. …Write down 3 Things you are Grateful For

    Writing down the things you are grateful for is an incredibly powerful way to cultivate a positive outlook on life. It helps to reframe your thinking, so instead of focusing on the negatives, you can take time to recognize and appreciate all the good things in your life. Not only will this help to reduce feelings of stress, anxiety, and depression, but it can also help you to build stronger relationships with those around you. Taking the time to appreciate the little things can also help to increase motivation and productivity, so writing down the things you are grateful for can be a great way to improve your overall wellbeing!

    Daily Habits To Improve Your Life: Conclusion

    On average, research suggests that it takes more than two months for a new behaviour to become automatic. Habit formation is an important process for achieving goals and living a healthier life. It’s a process of repetition and reinforcement, which helps to build new behaviours and replace unhealthy ones. The timeframe for this can vary depending on the complexity of the behaviour or habit, your motivation and dedication to practicing it, and the amount of repetition and reinforcement the habit receives. It’s important to be patient and consistent, as it can take some time for the habit to become second nature. Slowly incorporate these daily habits to improve your life by only working on a few at a time.

    What do you think of this list of daily habits to improve your life? Do you have any of your own recommendations? Leave a comment below!

  • Wellbeing

    3 Simple (But highly Effective) Ways to respond to anxiety

    Introduction

    During 2022 I made it my mission to read as many self-help/self-improvement/wellness books as I could and to gather the best advice from these that I could use in my everyday life to improve my mental health and general wellbeing. The problem is, from reading so many books, I came across so much conflicting advice, or just too much advice in general – leaving me slightly overwhelmed and unsure what was best for me.

    Some books told me to ‘Go easy on myself’, others told me I need to be ‘harder on myself’ and ‘be more disciplined’, one book told me to ‘wake up at 5am and get all my tasks done in 1 hour’, others told me to ‘wake up naturally and have a slow morning’.

    This is why I have decided to start a small series of mental health/self improvement posts focused on the most useful advice I have come across while reading all these books. But each post will focus on one problem at a time, which should hopefully stop you feeling too overwhelmed. In this post I want to focus on immediate responses to feelings of anxiety and panic.

    Our bodies naturally have a flight or fight reaction to situations we recognise as dangerous. But fight or flight can be triggered even when there isn’t any immediate danger i.e. if we are in a stressful situation, have been under a lot of pressure or have been having intrusive thoughts. This can lead to a number of different reactions, the main ones including shortness of breath and an increased heart rate.

    This kind of anxiety/panic is harder to get away from, because there is no technical “danger” to escape. But there are steps you can take to mentally remove yourself from the “danger” or stress you are feeling.

    Keep reading to discover 3 different methods I have tried over the last year and have found to be the most helpful in terms of responding to anxiety. These methods work mainly by reducing heart-rate and calming the breath, allowing your brain a chance to catch-up and realise you are not in immediate danger.

    1. Get Moving

    When your fight or flight/anxiety response is triggered, your muscles fill up with adrenaline, which prepares your body for danger to potentially help you get away quickly. This adrenaline needs an outlet, basically, you need to move. Ideally it is recommended that 30 minutes of moderate activity will help to reduce anxiety symptoms.

    The problem with this is not everyone can just jump up and go for a run or start working out for 30 minutes, it may be late, you may be busy or there could be any number of reasons why this just isn’t possible.

    However, even just shifting positions can be enough to help combat these feelings, if you are sitting down, jump up and go somewhere else in the house, start tidying up, play with your kids or pets, phone a family member or friend and walk around while you’re on the phone. That way you are moving and keeping your mind occupied on something else. Physically moving your body helps to shift what your mind is focused on.

    Note: Although this post is focused on reactive responses to anxiety, I just wanted to highlight that exercise is one of the best preventative tools for managing anxiety as well. People who suffer from anxiety can massively benefit from 30 minutes of moderate activity a day.

    2. Have a Self-Soothe box on hand

    This is one of my absolutely favourite pieces of advice!

    A Self-Soothe box is essentially a box you fill up with items designed to bring comfort and relaxion to you. I would recommend you have items relations to all 5 senses, as this has been shown to ground you in moments of panic. You may have heard of the 5 senses grounding technique, where you acknowledge things you can see, touch, smell, taste and hear around you.

    So for example: Your items for senses could be:

    • Taste: Chocolate bar, or herbal teabag
    • See: A photo of a loved one or a happy memory
    • Smell: A candle or some aromatherapy oils/balms
    • Hear: A list of songs you find relaxing.
    • Touch: A stress ball

    Self-soothe boxes should be completely personal to you, everyone is different and everyone finds different things relaxing, you may even want to switch things out if you find they don’t help.

    3. Breathwork

    As mentioned before, a symptom of anxiety or panic is rapid breathing, during a panic or anxiety attack, people often over-breathe or hyperventilate – this can often to leas to more fear and worry, and therefore more anxiety! It’s been shown that by controlling your breath or mimicking a relaxed breathing pattern, you can calm your mind and body by relaxing your nervous system and reducing your heart rate.

    There are multiple different breathing exercises you can try but my favourite is the 4-7-8 technique.

    Steps for the 4-7-8 technique

    • Inhale for 4 seconds
    • Hold your breath for 7 seconds
    • Exhale for 8 seconds
    • Try to repeat for at least 3-4 cycles, or as long as needed

    I myself try to practice 4-7-8 at least once a day in the morning, and will try to do it again later in the afternoon or evening. The best part of breathing exercises is you can do it anywhere and will go (mostly) unnoticed.

    I use a really simple (and free!) app called 4-7-8 Relax Breathing. There is nothing more to the app, 4-7-8 is it’s only functionality and that’s perfect for someone like me who is easily distracted or often overwhelmed with too much choice. I would also recommend reading the book Breathe: The New Science of a Lost Art by James Nestor for more information on the benefits of breathwork.

    Note: Like exercise, this is also a great preventative measure. By practicing 4-7-8 twice daily, it becomes more effective in helping you to manage stress levels.

    In Summary…

    1. Exercise can burn off the excess adrenaline panic and anxiety creates, and moving around helps to shift your minds focus.
    2. Having items that engage your senses and mind are great to have on hand, these will help to ground you in moments of panic.
    3. Breathing exercises help to reduce your heart rate and breathing, calming your nervous system.

    Conclusion

    I just want to reiterate that these tips are all ways to react to the symptoms of anxiety and panic and can help with general anxiety, but ultimately won’t help treat the root cause of the anxiety, or any kind of mental health disorder, for that I would strongly recommend speaking to a professional (wherever possible, therapy is often unavailable or too expensive for most).

    I hope you have found this post helpful, and would love to know if you have any experience with any of these methods, or if you start giving them a try.

  • Nutrition, Weight Loss, Wellbeing

    Intuitive Eating And Weight Gain: How To Prevent It

    Introduction

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

    intuitive eating and weight gain

    What Is Intuitive Eating?

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

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

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

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

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

    diet culture

    Diet Culture

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

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

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

    Ultra Processed Foods

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

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

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

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

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

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

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

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

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

    eat more lose weight

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

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

    So, intuitive eating at that time was a bust.

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

    80/20 Nutrition

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

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

    Eating whole-foods is essential for weight loss.

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

    Mindful Eating

    Learn to enjoy food at meals.

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

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

    intuitive eating and weight gain

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

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

    Tips To Practice Mindful Eating:

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

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

    Intuitive Eating And Weight Gain: Conclusion

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

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

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