exercise

  • Weight Loss

    Not Losing Weight Despite a Calorie Deficit? Possible Reasons

    Introduction

    Hey there! Welcome, or welcome back! I hope you’re doing well. Today, I want to talk about something that’s all too common on a weight loss journey: Not losing weight despite a calorie deficit.

    Have you ever found yourself eating right, counting calories non-stop, and yet, the scale refuses to budge? It’s really annoying, right? You’re doing everything by the book, sticking to your calorie deficit, and still not seeing the results you hoped for.

    Well, you’re not alone. A lot of people face this challenge, and it’s more common than you might think. But don’t worry—there’s hope!

    In this post, we’ll have a look into some possible reasons why the weight isn’t coming off despite your efforts, and what you can do about it.

    not losing weight despite calorie deficit

    Possible Reasons for the Weight Loss Stall

    If you’re not losing weight despite a calorie deficit, the chances are…you’re probably not actually in a deficit. It’s easy to miscalculate and overlook certain factors that can throw off your calculations. Some common reasons for this and possible other causes are:

    1. Hidden Calories

    Let’s start with the sneaky culprits: hidden calories. It’s easy to overlook those small snacks or beverages that we consume throughout the day—a handful of nuts here, a latte there, or a bite of your friend’s dessert.

    As an advocate for a small calorie deficit, a few sneaky snacks here and there can quickly add up and sabotage your calorie deficit without you even realising it. (Kline & Pedersen, 2010).

    Tips to Accurately Track Food Intake

    • Keep a Food Diary: Write down everything you eat and drink, no matter how small. This helps identify patterns and hidden calories.
    • Use a Food Scale: Measuring your food can be eye-opening. Portion sizes can be tricky, and what looks like a small portion can actually be quite calorie-dense.
    • Drinks Count Too: Don’t forget to track liquid calories. Sodas, juices, and even some coffee drinks can be surprisingly high in calories.
    weight loss before and after

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

    2. Metabolic Adaptation

    Our bodies are incredibly adaptive and smart, sometimes to our frustration. When you reduce your calorie intake, your body might respond by slowing down your metabolism to conserve energy.

    This phenomenon, known as metabolic adaptation, can make it harder to lose weight over time. (Davies et al., 1989) (Reinhardt et al., 2015)

    How This Impacts Weight Loss

    • Energy Conservation: Your body might burn fewer calories at rest, making it harder to maintain a calorie deficit.
    • Plateau Effect: You might hit a weight loss plateau where your progress stalls despite sticking to your diet.

    To counteract this, consider slightly increasing your calorie intake for a short period and include strength training in your routine to build muscle.

    3. Inaccurate Tracking

    Even the best calorie-counting apps and food labels can have discrepancies. This can lead to unintentional overeating or underestimating your calorie intake. (Del Corral et al., 2009)

    Tips for Accurate Tracking

    • Double-Check Measurements: Ensure that you’re accurately measuring portions. A tablespoon of peanut butter, for example, can easily turn into two if you’re not careful.
    • Cross-Reference Data: Use multiple sources to verify calorie counts. Sometimes, different apps or websites have varying data for the same foods.
    • Use a Food Scale: This is especially important for calorie-dense foods. Weighing your food gives you a more precise measure than eyeballing portions.

    If you’re tired of swinging between restriction and overeating, there’s a way out. My post on Weight Loss Psychology 101: How to Break the Binge-Restrict Cycle for Good dives into the mindset shifts needed to create a balanced, sustainable approach to food. No more yo-yo dieting—just simple, realistic tips for lasting results!

    4. Muscle Gain vs. Fat Loss

    Another reason you’re not losing weight despite a calorie deficit? Because you’re gaining muscle!

    It’s essential to remember that losing weight and losing fat isn’t always the same thing. If you’ve been incorporating strength training into your routine, you might be gaining muscle, which is a good thing! (Redman et al., 2007)

    not losing weight despite a calorie deficit

    Understanding the Difference

    • Muscle is Denser Than Fat: Muscle takes up less space than fat, so even if the scale isn’t moving much, you might be losing inches and looking leaner.
    • Focus on Body Composition: Pay attention to how your clothes fit and consider taking body measurements. These can be better indicators of progress than the scale alone.

    5. Stress and Sleep

    Stress and lack of sleep can wreak havoc on your weight. When you’re stressed, your body produces cortisol, a hormone that can lead to weight gain, especially around your abdomen.

    Similarly, not getting enough sleep can affect your hunger hormones, making you feel hungrier and less satisfied after meals. (Deighton et al., 2014)

    Tips for Managing Stress and Improving Sleep

    • Stress Management: Try including relaxation techniques like deep breathing, meditation, or yoga into your daily routine.
    • Sleep Hygiene: Aim for 7-9 hours of quality sleep per night. Create a calming bedtime routine, keep your bedroom cool and dark, and avoid screens before bed.
    not losing weight despite a calorie deficit

    6. Medical Conditions

    Lastly, it’s important to acknowledge that certain medical conditions can impact weight loss. Conditions like hypothyroidism or polycystic ovary syndrome (PCOS) can make it more challenging to lose weight, even with a calorie deficit.

    Consult with a Healthcare Professional

    • Get a Check-Up: If you suspect a medical condition might be affecting your weight loss, schedule an appointment with your doctor.
    • Follow Professional Advice: Your healthcare provider can offer guidance tailored to your specific needs and may recommend treatments or lifestyle adjustments to help manage your condition.

    Practical Tips and Solutions

    Revamp Your Routine

    • Incorporate Different Exercises: Try adding a variety of workouts to your routine. If you’ve been focusing mainly on cardio, include strength training, HIIT (High-Intensity Interval Training), or even activities like yoga or pilates.
    • Change the Intensity: Increase the intensity or duration of your workouts gradually. For instance, add a few more minutes to your run or use heavier weights during strength training.
    • Consistency is Key: Stick to your new routine consistently. Remember, changes won’t happen overnight, but persistence pays off.
    • Be Patient: Understand that your body needs time to adjust and respond to new workouts. Trust the process and stay committed.

    Mindful Eating

    Eating mindfully can be a game-changer in managing your calorie intake and avoiding overeating. It’s about being present and fully enjoying your meals, which can help you know when you’re truly full.

    Tips for Mindful Eating

    • Slow Down: Take your time to chew and savour each bite. This not only aids digestion but also gives your brain time to register that you’re full.
    • Eliminate Distractions: Avoid eating while watching TV or working. Focus solely on your meal to better appreciate the flavours and textures.
    • Listen to Your Body: Pay attention to hunger and fullness cues. Eat when you’re hungry and stop when you’re satisfied, not stuffed.
    • Enjoy the Experience: Make mealtimes enjoyable by creating a pleasant environment. Set the table nicely and sit down to eat, even if it’s just a snack.
    mindful eating calorie deficit

    Stay Hydrated

    Hydration plays a big role in overall health and weight management. Sometimes, our bodies can mistake thirst for hunger, leading to unnecessary snacking.

    Tips to Stay Hydrated

    • Drink Plenty of Water: Aim for at least 8 glasses (64 ounces) of water a day. Your needs might vary based on activity level, climate, and individual health.
    • Carry a Water Bottle: Keep a reusable water bottle with you throughout the day to remind yourself to drink regularly.
    • Infuse Your Water: If plain water is too boring, add some squash to make it more appealing.
    • Drink Before Meals: Drinking a glass of water before meals can help you feel fuller and prevent overeating.

    Staying Positive and Motivated

    Celebrate Non-Scale Victories

    When the scale isn’t moving, it’s easy to feel discouraged. However, weight is just one measure of progress. There are so many other victories worth celebrating on your journey to better health.

    not losing weight despite a calorie deficit

    Focus on Other Signs of Progress

    • Clothes Fitting Better: Notice how your clothes fit. Sometimes, even if the scale doesn’t show a drop, your body composition might be changing, and your clothes start to feel looser.
    • Increased Energy Levels: Pay attention to how you feel throughout the day. Are you more energetic and less sluggish? That’s a big win!
    • Improved Fitness: Celebrate improvements in your fitness level. Maybe you can run longer, lift heavier weights, or recover faster from workouts.
    • Better Mood and Mental Health: Exercise and a healthy diet can significantly boost your mood and mental health. Feeling happier and more balanced is a fantastic non-scale victory.

    I hit a few plateaus during my fitness journey. It was always incredibly frustrating, and I would begin to doubt myself. So I would try to focus on how much fitter I was getting, or stronger.

    These small wins kept me motivated and reminded me that progress isn’t always reflected on the scale.

    Building a Support System

    Having a strong support system can make a world of difference when you’re striving to reach your health goals. Surrounding yourself with supportive friends, family, or even online communities can give you encouragement, accountability, and motivation.

    three women walking on brown wooden dock near high rise building during daytime

    Tips for Building a Support System

    • Lean on Friends and Family: Share your goals with your family and friends. Let them know how they can support you, whether it’s joining you for a workout, encouraging healthy eating, or simply being a positive voice.
    • Join Groups or Forums: There are many online communities where people share their weight loss journeys, offer tips, and encourage. Platforms like Reddit, Facebook groups, or fitness apps have supportive forums where you can connect with others facing similar challenges.
    • Find a Workout Buddy: Having someone to exercise with can make your workouts more enjoyable and keep you accountable. Plus, it’s a great way to bond and share progress.
    • Consider Professional Support: If you feel stuck, seeking help from a nutritionist, personal trainer, or therapist can provide personalized guidance and support tailored to your needs.

    Not Losing Weight Despite a Calorie Deficit: Conclusion

    There are a number of reasons why you’re not losing weight despite a calorie deficit. It’s essential to know that everyone’s weight loss journey is unique.

    What works for one person might not work for another, and that’s perfectly okay! Patience is key. Celebrate every small victory, stay consistent with your efforts, and don’t be too hard on yourself.

    Believe in your progress and keep moving forward. Every step you take is a step closer to your goals. Stay positive, stay motivated, and remember—you’ve got this!

    I’d love to hear from you! Share your experiences, tips, and challenges in the comments below. Do you have any specific concerns or need further advice? Don’t hesitate to ask—I’m here to help.

    If you enjoyed this post and want more tips and support on your journey, make sure to subscribe to the blog. Together, we can achieve our health goals and support each other along the way. Let’s keep going strong!

  • Fitness

    Women Lifting Weights: Myths, Facts, and Best Results

    Introduction

    Hey there! Welcome, or welcome back! Have you ever heard the saying that women lifting weights will make them bulky? Or maybe you’ve been told that cardio is the only way to lose weight? For far too long, women have been told to avoid weightlifting. Society has often pushed the idea that weightlifting is a “man’s activity” and that women should stick to lighter exercises or focus solely on cardio. This outdated mindset has led many women to miss out on the incredible benefits of strength training. Well, today I want to look into why these myths exist, share some facts, and explain how to build muscle effectively as a woman!

    By the end of this guide, you’ll see why weightlifting is not just for men and why every woman should consider picking up those weights. Ready to get started? Let’s go!

    LEARN THE BEST WAY TO STAY CONSISTENT WITH EXERCISE > Enjoy Movement: How To Find Fun In Every Workout

    Common Myths About Women Lifting Weights

    Myth 1: “Lifting weights makes women bulky.”

    How many times have we heard that lifting weights will make women look like bodybuilders? Spoiler alert: It won’t. Women just don’t have the same hormone levels as men to bulk up like that.

    The hormone primarily responsible for significant muscle growth is testosterone. Men naturally have much higher levels of testosterone than women, which is why they can build larger, bulkier muscles more easily. Women, on the other hand, have about 15-20 times less testosterone. This means that while weightlifting will certainly help women build muscle, it won’t lead to the kind of bulk seen in male bodybuilders.

    Instead, what happens when women lift weights is that they develop lean muscle mass. This muscle mass doesn’t just enhance strength; it also helps with muscle definition, giving you that sought-after “toned” look. Muscles become more visible and pronounced, but not bulky.

    man in orange tank top and black shorts doing exercise

    Myth 2: “Weightlifting is dangerous for women.”

    Some people think that weightlifting is just a recipe for injuries. But, when you use the right form and start with weights that are appropriate for your level, weightlifting is super safe. Plus, it actually helps prevent injuries by strengthening your muscles and joints.

    The key to safe weightlifting lies in proper technique and gradual progression. Just like any other physical activity, weightlifting carries some risk if done incorrectly. However, with the right approach, those risks are minimised significantly.

    Myth 3: “Cardio is better for weight loss than weightlifting.”

    I used to think that too! But, weightlifting boosts your metabolism by contributing to a higher BMR (more on this later!) and helps you burn calories even after your workout is over.

    When you do cardio, you’re definitely burning calories – and that’s great. But the calorie burn tends to stop when you finish your run, bike ride, or dance class. Weightlifting, on the other hand, continues to burn calories even after you’ve put the weights down.

    This is known as Excess Post-Exercise Oxygen Consumption (EPOC), or the “afterburn” effect. Essentially, your body continues to use energy to repair and build muscle fibres that were broken down during your workout, leading to a higher calorie burn for hours, and sometimes even days, post-exercise.

    pair of blue-and-white Adidas running shoes

    Myth 4: “Women should only lift light weights.”

    Ever been told to stick to those cute little pink dumbbells? Lifting heavier weights is what really helps build strength and muscle tone. And trust me, it feels amazing to lift something heavier than you thought you could.

    Light weights are often marketed to women under the premise that they’ll “tone” muscles without making them bulky. While light weights have their place, especially for beginners or those rehabbing an injury, they aren’t as effective for building significant strength or muscle tone.

    To see real progress, you need to challenge your muscles, and that means lifting heavier weights.

    When you lift heavier weights, you engage more muscle fibres. This increased engagement helps build stronger, more defined muscles. Your body adapts to the stress of lifting heavier weights by growing stronger and more toned.

    Many women are hesitant to lift heavy due to the fear of becoming bulky or because they believe it’s not “feminine.” However, as we’ve already discussed, women don’t have the same levels of testosterone as men, making it much harder to bulk up.

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    women lifting weights

    Chapter 2: Facts About Women and Weightlifting

    Fact 1: Weightlifting improves bone density.

    Lifting weights helps keep your bones strong. This is especially important as we get older. In fact, many women have faced more bone health issues later in life because they were discouraged from weight training. Society often pushes the idea that weightlifting is a “man’s activity” or that women should stick to lighter exercises.

    Bone density refers to the amount of bone mineral in bone tissue. Higher bone density means stronger bones, which are less prone to fractures and osteoporosis. As we age, especially post-menopause, women are at a higher risk of developing osteoporosis, a condition where bones become weak and brittle.

    Weightlifting stimulates osteoblasts, the cells responsible for bone formation. you’re putting stress on your bones. This stress signals your body to build and strengthen bone tissue. Think of it as your bones getting a workout, much like your muscles do. This process is crucial for maintaining bone density and overall bone health.

    two smiling women doing yoga pose

    Fact 2: Weightlifting boosts metabolism.

    Building muscle helps you burn more calories even when you’re not doing anything.

    Your Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic functions like breathing, circulating blood, and cell production while at rest. Muscle tissue is metabolically active, which means it burns more calories at rest compared to fat tissue. So, the more muscle you have, the higher your BMR.

    When you lift weights and build muscle, you’re essentially increasing your body’s calorie-burning engine. Even when you’re lounging on the sofa or sleeping, your body is burning more calories just to maintain that muscle mass. This not only helps with weight management but also boosts your overall energy levels.

    Fact 3: Weightlifting enhances mental health.

    Ever had one of those days where you just feel blah? Weightlifting can help with that too. It’s a great way to reduce stress, boost your mood, and increase your confidence. Plus, it feels so good to see yourself getting stronger.

    woman sitting on black chair in front of glass-panel window with white curtains

    Reduces Stress: Weightlifting releases endorphins, the body’s natural feel-good chemicals, which help alleviate stress and anxiety, making you feel more relaxed and at ease.

    Boosts Mood: Regular weightlifting increases the production of serotonin and dopamine, which are crucial for mood regulation. Exercise has even been demonstrated to have antidepressant-like effects by increasing these two brain chemicals, similar to the action of certain antidepressant medications. It acts as a natural antidepressant, leaving you feeling happier and more energised. (Mélançon et al., 2012) (Kugaya et al., 2003) (Larisch et al., 1997) (Ryan et al., 1998) (Banasr et al., 2004)

    Increasing Confidence: Seeing your progress and lifting heavier weights boosts your sense of accomplishment and confidence, both in and out of the gym. This newfound confidence can help you tackle challenges in other areas of your life.

    Fact 4: Weightlifting promotes functional strength.

    Think about all the daily activities that become easier when you’re stronger – carrying groceries, playing with your kids, or even just climbing stairs. Weightlifting helps with all that by building practical, functional strength.

    men's black leggings

    Functional strength refers to the type of strength that directly improves your ability to perform everyday tasks. It’s not just about lifting heavy weights in the gym; it’s about enhancing the strength you need to navigate your daily life with ease and confidence. Functional strength training focuses on exercises that mimic real-life movements and improve overall stability, coordination, and power.

    Imagine how much easier and more enjoyable life becomes when you can effortlessly lift heavy grocery bags, play actively with your children or grandchildren, or move furniture without straining yourself. Weightlifting enhances your functional strength, making these everyday tasks less daunting and more manageable.

    Functional strength isn’t limited to everyday activities; it also translates to better performance in sports and recreational activities. Whether you enjoy running, cycling, swimming, or playing tennis, weightlifting can improve your endurance, power, and agility. This means you can participate in your favorite activities with greater enthusiasm and less risk of injury.

    women lifting weights

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    Women Lifting Weights: Conclusion

    Weightlifting is for everyone, regardless of age, fitness level, or gender. So no matter what, you can find out the power of strength training and challenge those outdated notions that have held women back for too long. Weightlifting offers so many benefits, from boosting metabolism and improving bone density to enhancing mental health and building functional strength.

    Whether you’re just starting your fitness journey or looking to take your workouts to the next level, weightlifting can help you achieve your goals and transform your life. Imagine feeling stronger, more confident, and healthier than ever before. Weightlifting isn’t just about physical strength; it’s about building a stronger, more resilient you.

    Further Resources

    Books

    New Rules of Lifting for Women by Lou Schuler, Cassandra Forsythe, and Alwyn Cosgrove

    Science of Strength Training by Austin Current

  • Fitness

    Workout Burnout: How To Find Joy and Balance

    Introduction

    Feeling drained before, during, or after workouts? Losing motivation to hit the gym or go for a run? These are all signs that you might be experiencing workout burnout. Finding joy and balance in our exercise routines is essential for our overall well-being. In this post, I want to talk about what workout burnout looks like, what causes it, and most importantly, how to overcome it. As well as how important it is to find an exercise you enjoy and provide tips for finding balance and kickstarting or reigniting your love for movement.

    workout burnout

    LEARN THE BEST WAY TO STAY CONSISTENT WITH EXERCISE > Enjoy Movement: How To Find Fun In Every Workout

    What Is Workout Burnout?

    Workout burnout isn’t just feeling tired after an intense session—it’s a state where exercise becomes a burden rather than a source of energy and joy. It’s when the passion for fitness fizzles out, and the gym feels more like a chore.

    It doesn’t happen out of nowhere. It often stems from overtraining, pushing yourself too hard without enough rest, or sticking to the same routine for too long.

    Common Signs of Workout Burnout

    • Constant fatigue and lack of energy, even after resting
    • Less or no motivation to exercise or reluctance to engage in workouts
    • Feeling irritable, moody, or easily frustrated during or after exercise
    • Experiencing frequent muscle soreness or lingering pain that doesn’t improve with rest
    • Plateauing or regressing in fitness progress even with consistent training
    • Difficulty concentrating or experiencing brain fog during workouts
    • Developing negative attitudes or thoughts towards exercise, like feeling overwhelmed or disinterested
    • Experiencing disruptions in sleep patterns or insomnia related to exercise stress
    • Loss of enjoyment or fulfilment in activities that you used to enjoy
    woman walking on pathway during daytime

    The consequences of workout burnout go further than just exercise performance, affecting many different parts of your health and well-being. Physically, it can lead to injuries. Mentally, it can contribute towards anxiety and depression*.

    *It is important to seek help if you’re struggling mentally for any reason.

    Types of mental health problems (External link)

    The Importance of Joy in Exercise

    When exercise feels like a fun experience rather than a chore, motivation comes naturally. You’re more likely to stick to your routine when you genuinely enjoy it. Joy fuels consistency, turning exercise into a habit rather than a task to check off your list.

    Enjoyable exercise releases endorphins, the body’s natural mood boosters, leaving you feeling happier and more content. It also creates a more positive mindset, reducing stress and anxiety levels while potentially improving your self-esteem and confidence.

    Joy in exercise varies from person to person. For some, it might be a dance class, while for others, it could be hiking in nature or playing a sport. Anything that brings a smile to your face and makes you forget you’re working out counts as a joyful activity. Experiment with different forms of exercise until you find what makes you eager and happy to move.

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    workout burnout

    Ways to Avoid Workout Burnout

    Mix-Up Your Routine

    Keep your workouts exciting and engaging by mixing things up. Try new activities, vary your intensity, and explore different environments. Cross-training not only prevents boredom but also prevents overuse injuries by giving specific muscle groups a break.

    Set Realistic Goals

    Setting lofty goals can be motivating, but they can also set you up for disappointment and burnout if you’re too ambitious. Break your long-term goals into smaller, achievable milestones. Celebrate your progress along the way, and adjust your goals as needed based on your changing fitness level and priorities.

    Practice Mindfulness and Listen to Your Body

    Tune in to your body’s signals. Learn to tell the difference between the discomfort of pushing your limits and the pain of overexertion. Incorporate mindfulness techniques like deep breathing and body scans into your workouts to stay present and aware of how your body is responding.

    man sitting on rock surrounded by water

    Incorporate Rest and Recovery Days

    Rest days are just as important as workout days. They give your body a chance to repair and rebuild, preventing burnout and injuries. Try more restorative activities like yoga, gentle stretching, or slower-paced walks on your rest days to support recovery without being sedentary (Although we all need a nice lazy day here and there!)

    Seek Social Support

    Surround yourself with supportive friends, family members, or workout buddies who share your fitness goals. Not only does exercising with others make workouts more enjoyable, but other people may notice if you’re pushing yourself too much.

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    Finding Balance in Your Exercise Routine

    Avoid the temptation to push yourself to the limit every time you exercise. Instead, aim for a balance between challenging workouts and getting enough rest. Alternate between high-intensity sessions and lower-intensity activities to prevent burnout and allow your body to recover properly.

    Try to avoid doing the same routine day in and day out. A consistent routine is needed to progress towards goals, but it doesn’t have to be static. Mix things up by adding a variety of workouts into your schedule that align with your goal. Include cardio exercises, strength training, flexibility work, and activities you enjoy.

    Listen to your body’s cues and rest when you need to. Schedule regular breaks throughout your week to give your muscles and mind a chance to recharge. Whether it’s a rest day or a light active recovery session, make time for rejuvenation to prevent fatigue and keep your energy levels high.

    Shift your focus from the end result to the journey itself. Instead of only focusing on achieving specific outcomes like weight loss or muscle gain, set process-oriented goals that highlight the actions and habits that lead to success. Celebrate the small victories along the way, like completing a challenge or mastering a new exercise technique.

    woman sitting on grey cliff

    Workout Burnout: Quick Summary

    • Recognising signs of workout burnout: persistent fatigue, lack of motivation, irritability, muscle soreness, plateauing progress, concentration difficulties, negative attitudes towards exercise, sleep disturbances, and loss of enjoyment in activities.
    • Causes of burnout: overtraining, lack of rest, repetitive routines.
    • Importance of joy in exercise: enhances motivation, releases endorphins, reduces stress and anxiety.
    • Strategies to avoid burnout: diversify your routine, set realistic goals, practice mindfulness, incorporate rest and recovery days, and seek social support.
    • Finding balance in your exercise routine: prioritize variety, balance intensity and rest, focus on process goals, and celebrate progress.
    • Conclusion: Exercise should be enjoyable and not a source of stress. By recognizing signs of burnout and implementing strategies to prevent it, you can sustain a lifelong commitment to fitness and well-being.

    Actions to Take and Habits to Change

    • Pay attention to signs of workout burnout, like fatigue, lack of motivation, and irritability.
    • Switch up your exercise routine to keep it engaging and prevent boredom.
    • Set realistic goals and celebrate small victories along the way.
    • Practice mindfulness during workouts and listen to your body’s signals.
    • Incorporate rest and recovery days into your schedule to prevent overtraining.
    • Seek support by exercising with friends or joining group activities.
    • Prioritise joy in exercise by choosing activities that make you feel good.
    • Focus on the process of exercise rather than just the outcomes.
    • Find balance by alternating between challenging workouts and restorative activities.
    • Celebrate your progress and achievements to stay motivated and positive.
    woman jumping on green mountains

    Workout Burnout: Conclusion

    Exercise should be a source of joy, not a source of stress. Whether it’s a gym session, going for a run, or trying out a new class, let your workouts fuel your body and uplift you. Enjoy the journey, celebrate your achievements, and remember that the most important thing is to move your body in a way that feels good for you. By using some of the tips in this post, you can prevent burnout and sustain a lifelong commitment to fitness.

  • Fitness

    Enjoy Movement: How To Find Fun in Every Workout

    Introduction

    Are you looking for the one exercise that makes you want to get up and go? Many of us have been convinced that for exercise to be “effective”, it must be a hard, grueling workout. But this isn’t true. The most effective exercise is the one that brings you joy. It’s not about how many calories you burn or how sore your muscles feel the next day. It’s about finding an activity that resonates with you, something that makes you excited to move your body. Because when you actually want to workout, you are much more likely to be consistent with it – and consistency is key on a health and fitness journey! In this post, I want to discuss how you can learn to enjoy movement and make it a habitual, joy-filled part of your daily life.

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

    What Is Joyful Movement

    Joyful movement, put simply, means moving your body in a way that brings you joy. With joyful movement, any kind of movement is valid and should make you happy.

    Whether it’s dancing, hiking, a spin class, or playing a sport – the possibilities are as diverse as your interests. It’s not about adhering to a strict routine or set of rules but discovering what resonates with you on a personal level.

    The beauty of joyful movement is in its inclusivity; there’s no one-size-fits-all approach.

    This concept challenges the opinion that effective exercise has to be intense and exhaustive. Instead, it encourages you to redefine fitness success. Success is not just about achieving physical goals but about fostering a positive relationship with movement that lasts a lifetime. With joyful movement, there’s no room for judgment or comparison. It’s about finding activities that make you feel alive, happy, and connected to your body.

    woman holding red rope

    When you enjoy movement, it becomes a big motivator, making you look forward to each session. Unlike the dread that you may associate with other forms of exercise, activities that bring you joy create an intrinsic motivation to stay consistent.

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    Redefining Exercise To Enjoy Movement

    It’s easy to fall into the trap of viewing exercise as a necessary evil – a chore that must be endured to reach an end goal. But by moving away from the mindset that exercise is an obligation, you open yourself up to a world of possibilities where movement becomes a source of pleasure rather than a checkbox on your to-do list.

    Rather than approaching exercise with a sense of duty or guilt, reframe it as an opportunity to nurture your body. Think of it as a way to invest in your well-being, not as a punishment. When seen as a positive opportunity, workouts can become a way to prioritise self-care and self-love.

    Learning to enjoy movement involves making a conscious effort to infuse positivity into each exercise session. Instead of focusing solely on the end goal or results, make the journey itself a joyful experience.

    woman sitting on yoga mat with in front of girl during daytime

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    Discover Your Joyful Workout

    1. Your Personal Interests:
      • Identify types of physical activities that genuinely make you happy.
      • Think about past experiences or hobbies that involved movement and made you happy.
    2. Explore Preferred Environments:
      • Reflect on surroundings that improve your mood and happiness.
      • Determine if you prefer outdoor spaces, fitness studios, or the comfort of your own home.
    3. Experiment with Traditional and Alternative Activities:
      • Try a variety of traditional exercises like cardio or weightlifting.
      • Explore alternative activities like dancing, rock climbing, or boxing.
    4. Attend Group Classes and Solo Workouts:
      • Try out different group classes to gauge social preferences.
      • Dedicate time to solo workouts to see if you prefer working our alone.
    5. Take Note of Enjoyable Moments:
      • Pay attention to specific aspects of activities that you enjoy the most.
      • Identify the moments within a workout that make you feel fulfilled and satisfied.
    6. Mix and Match:
      • Create your own routine by combining activities that you enjoy.
    7. Listen to Your Body:
      • Pay attention to how your body responds to different forms of movement.
      • Adjust your routine based on what feels comfortable, challenging, and enjoyable.
    8. Seek Variety and Novelty:
      • Stay open to trying new activities to keep your routine fresh and exciting.
      • Introduce variety to stop boredom and maintain long-term interest.
    9. Evaluate Consistency and Motivation:
      • Assess which activities make you consistently excited to work out.
      • Choose movements that boost motivation and contribute to a sustainable routine.
    10. Adjust and Refine:
      • Regularly reassess and adjust your joyful movement choices to align with changing interests.
    woman floating on body of water

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    Infusing Fun into Your Routine

    Sometimes it can be hard to find a way to enjoy movement. Or maybe you have a specific goal requiring you to train consistently and you want to make it more fun. In either scenario, you can find small ways to make the exercise more enjoyable.

    • Music, Podcasts, or Audiobooks During Exercise: Create playlists filled with your favorite songs, find podcasts that keep you engaged, or listen to audiobooks. The right soundtrack can change the atmosphere, making your workouts not just a physical activity but a small escape for some me-time.
    • Challenges and Rewards: A personal source of enjoyment for me is to introduce challenges and rewards. Set achievable goals, whether it’s increasing the duration of your workout, mastering a new exercise, or hitting a certain step count. Reward yourself with small incentives, creating a sense of accomplishment and turning your routine into a personal challenge.
    • Try New Activities: Introduce variety into your routine. Experiment with activities you’ve never tried before – It keeps things interesting but could also help you find a new passion.
    • Break Routine with Spontaneous, Enjoyable Exercises: Let spontaneity play a role in your workouts. If you planned an indoor yoga session but the weather is nice, go for an outdoor adventure. Go with how you feel in the moment.
    enjoy movement

    Building a Supportive Community

    Having a supportive environment when exercising is important for several reasons, all of which contribute to a more positive fitness journey.

    A supportive environment provides a constant source of motivation. Whether it’s the encouragement of friends, the combined efforts of a fitness class, or the shared goals of an online community, having people cheering you on can make all the difference when it comes to how much you look forward to working out.

    Exercising in a supportive environment allows you to share your experiences, both highs and lows, with like-minded individuals. This sense of shared journey fosters a feeling of understanding and solidarity, making the challenges more manageable and the victories more enjoyable. This contributes to your emotional well-being. The positive interactions, encouragement, and shared achievements can boost your mood, reduce stress, and create a more positive association with exercise.

    man in black t-shirt and black shorts running on road during daytime

    Overcoming Challenges To Enjoy Movement

    It’s important to come to terms with the fact that not every workout will unfold flawlessly. Life has it’s ups and downs, and so does a health and fitness journey. Some days, tiredness may set in, motivation might dip, or unexpected disruptions might come up. Embracing the imperfections of your fitness routine is an important step in building a resilient mindset. Instead of viewing hiccups as setbacks, think of them as opportunities for growth and adaptation.

    • Dealing with Fatigue or Low Motivation: There are days when fatigue or low motivation may disrupt your workout plans. In these moments, it’s OK to listen to your body and allow yourself flexibility. Try some lighter exercises, like a low-impact yoga session, or go for a walk. Or maybe you simply need to rest – as soon as you start to dread a workout, it’s time to re-evaluate!
    • Adapting to Unexpected Changes in the Workout Plan: Instead of letting disruptions discourage you, embrace the opportunity to adapt. You can choose a shorter, high-intensity workout, break your routine into smaller sessions throughout the day, or try a quick YouTube workout. Find solutions that suit your circumstances without sacrificing the joy of movement.

    Exercise doesn’t have to feel like a chore. I’ve got more fun workout ideas in 7 Joyful Movement Ideas to keep you moving.

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    Celebrating Milestones

    Easily the best way to incorporate more joy into your fitness journey is to take time to pause and acknowledge the milestones you achieve along the way.

    enjoy movement

    Whether it’s running or walking an extra mile, mastering a new yoga pose, or consistently hitting your workout goals, every achievement, big or small, deserves recognition. Celebrating personal milestones is not just about reveling in your accomplishments; it’s a big motivator that fuels your commitment to a joy-filled fitness journey.

    The journey to better health is a series of steps, and each little step forward is a victory worth celebrating. Recognising progress, no matter how small, will help to maintain motivation and a positive mindset. Whether you’re getting stronger, building endurance, or flexibility, take a moment to appreciate your progress!

    Ways To Track And Celebrate Progress

    1. Reward Yourself with a Treat: Treat yourself to something that you wouldn’t normally buy when you reach a fitness milestone.
    2. Create a Fitness Scrapbook or Journal: Document your fitness journey by creating a scrapbook or journal (physical or digital works!). Include photos, notes about your achievements, and any challenges you’ve overcome. It’s a tangible way to reflect on your progress and keep you motivated when times are tough.
    3. Take on a New Fitness Challenge: Challenge yourself further by setting a new fitness goal. It could be mastering a more advanced exercise, participating in an event, or trying a new sport. The challenge becomes both a celebration of your current achievements and a motivator for future ones.
    4. Create a Visual Display of Achievements: Showcase your fitness achievements openly. Create a vision board with pictures, quotes, and symbols representing your goals and accomplishments. Display it in a prominent place as a constant reminder of your progress.
    5. Try a Virtual Fitness Challenge: Participate in a virtual fitness challenge like Race At Your Pace. Or make it a competition with a FitBit challenge with friends.
    6. Performance Metrics: Track key performance metrics, like increased weights, longer distances, or faster times. Whether you’re lifting heavier weights, running longer distances, or improving your endurance, these concrete metrics provide tangible evidence of your achievements. Just don’t get too caught up in numbers!
    brown pencil on white book page

    43 Joyful Movement Ideas

    Obviously whether an exercise is enjoyable or not depends on you, but here are some ideas for some fun workouts to try:

    1. Dancing
    2. Hiking
    3. Jump Rope
    4. Beach Yoga
    5. Cycling
    6. Trampoline Class
    7. Rollerskating
    8. Beach Volleyball
    9. Kayaking
    10. Rock Climbing
    11. Stand-up Paddleboarding
    12. Zumba
    13. Gardening
    14. Swimming
    15. Picnic and Outdoor Games
    16. Hula Hooping
    17. Nature Walks
    18. Aerial Hoop/Yoga
    19. Canoeing
    20. Skateboarding
    21. Pilates
    22. Kickboxing
    23. Martial Arts Class
    24. Boxing
    25. Water Aerobics
    26. Obstacle Course
    27. Horse Riding
    28. Belly Dancing
    29. CrossFit
    30. Indoor Trampoline Park
    31. Paddleboard Yoga
    32. Surfing
    33. Power Walking
    34. Rafting
    35. Puppy or Kitten Yoga (Do your research and make sure it’s ethical!)
    36. Trail Running
    37. Stair Climbing
    38. Beach Football
    39. Barre Fitness
    40. Fencing
    41. Water Skiing
    42. Windsurfing
    43. Indoor Climbing Gym
    enjoy movement

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    If you’re curious about running but unsure where to start, I’ve got tips for you in How to Run When Overweight.

    Enjoy Movement: Conclusion

    As you work on your fitness journey, learn to view movement not as an obligation but as a source of happiness and fulfillment. Embrace the possibilities that joyful movement offers, and let each workout be a celebration of what your body can do.

    Your fitness journey is a personal one, and as you continue to embrace movement with joy, stay optimistic that the path ahead holds not only physical health but a better sense of well-being. Remember, the joy is not just in the destination but in every step and every movement along the way.

    Do you enjoy movement? Have you found an exercise that you genuinely find fun in? Let me know in the comments below!

  • Weight Loss

    How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey

    Three years ago, I couldn’t walk up a flight of stairs without feeling out of breath. I was constantly tired, trapped in a cycle of crash diets, and completely disconnected from my own body. Fast forward to today, and I’ve lost over 80lbs on my weight loss journey. I’ve transformed my health, and, most importantly, rebuilt my mindset around food and fitness.

    If you’ve ever felt stuck in the yo-yo dieting trap or overwhelmed by where to start, you’re not alone. In this post, I’ll walk you through the exact steps I took to lose weight, ditch restrictive diets, and find a healthy balance that lasts. Whether you’re looking for losing weight tips, motivation to get started, or a sustainable approach to healthy weight loss, you’ll find it all right here.

    So, in this post, I’ll cover:

    • My top tips for starting your own weight loss journey
    • How I shifted from quick-fix diets to sustainable habits
    • The nutrition changes that helped me lose belly fat and feel fuller longer
    • How I found joy in exercise (and why that matters for weight loss)
    Starting A Weight Loss Journey

    Time for a Change

    Let’s rewind a few years.

    I was feeling like absolute trash – both physically and mentally. I was dealing with asthma, stubborn belly fat, and I could barely walk uphill without feeling winded.

    Forget about fitness workouts; I was just trying to get through the day.

    My energy?

    Non-existent. I was deep in the ups and downs of the diet cycle, constantly swinging between cravings and binge eating.

    Then lockdown hit in 2020, and I had a wake-up call.

    I was only 29, but my asthma put me in the high-risk category, which freaked me out. I knew I needed to lose belly fat and get serious about my health.

    And not just to fit into a smaller size or reach an ideal weight—I wanted to get healthy and feel good again.

    That was my moment of “Okay, enough is enough.“

    Starting A Weight Loss Journey

    If you’ve ever felt stuck in the binge-restrict cycle, my post on Weight Loss Psychology 101 shares mindset shifts that helped me find balance and stay consistent. It’s all about making weight loss sustainable—no more all-or-nothing thinking!

    An Unsustainable Start to My Weight Loss Journey

    I kicked things off with the goal of losing 50 pounds in mind and was lured into the quick-fix promises of the keto diet.

    I dropped pounds fast, and I was all in.

    But here’s the tea – it wasn’t sustainable.

    I was constantly stressed about tracking every single carb, and the mental energy required to stay in ketosis was exhausting.

    Was I losing weight? Yes.

    Was I happy? No.

    Shifting My Mindset to Sustainable Weight Loss

    Once I realised that the keto diet wasn’t going to be my forever solution, I had to rethink everything.

    If I wanted to start losing weight and keep it off, I had to move away from extremes and make natural, sustainable changes that would stick long-term.

    And for me, it started with nutrition. I was addicted to takeaways and junk food.

    My body was crying out for real, nutrient-dense foods instead of the quick fixes.

    So, I made a pact with myself – focus on eating healthy, not perfectly, and slowly change my relationship with food.

    weight loss before and after picture

    Understanding Nutrition

    I got serious about learning what my body needed. No more guessing or following fads.

    I wanted to know exactly how food affected me – my energy, my mood, everything. I dove into healthy weight loss resources that broke down how whole foods impact satiety and energy levels.

    The more I learned, the more I realised that my old habits were sabotaging me.

    Processed foods were keeping me hungry, and I was stuck in a cycle of constant snacking. Once I started adding more whole foods like lean proteins, complex carbs, and healthy fats, I noticed I felt fuller for longer.

    No more endless carb cravings or being a slave to junk food.

    Staying fuelled and hydrated is crucial for your fitness journey, but so is being prepared for every session. If you’re wondering what to keep in your gym bag, I’ve got a handy checklist just for you!

    Balancing Macronutrients

    Next, I focused on balancing my macros. Instead of fearing carbs, I learned to love them.

    I added more protein to my meals to keep me feeling full and energised, and yes, I still ate carbs – they’re not the enemy!

    It was all about balance and choosing foods that helped me feel good.

    Allowing Treats and the 80/20 Rule

    Here’s the real game changer: I stopped labelling foods as “good” or “bad.”

    I learned about the 80/20 approach. 80% of the time, I ate whole, nutritious foods, and the other 20%? I allowed myself to enjoy the things I loved, guilt-free.

    This was a turning point. Instead of feeling restricted, I felt free to enjoy food without overdoing it.

    Finding Joy in Movement

    When it came to exercise, I had to rewire my brain.

    Workouts had always felt like a punishment, something I had to do to burn off food.

    But that mentality wasn’t doing me any favours. I needed to find a way to enjoy working out, especially during lockdown when options were limited.

    That’s when I found Couch to 5K. Trust me, it was rough in the beginning.

    I could barely run for 30 seconds without needing to stop. But I pushed through, and every week I got a little bit stronger.

    Running wasn’t just about burning calories anymore—it became my personal challenge, something that made me feel empowered.

    Strength and Fitness

    food freedom after weight loss

    After I finished Couch to 5K, I knew I needed to keep pushing myself.

    I started trying new things – swimming, aerial hoop classes, and eventually hitting the gym for some serious weight training sessions.

    Building muscle wasn’t just about getting “toned”—it was about getting strong and proving to myself what my body was capable of.

    Now, strength training is a HUGE part of my routine.

    Seeing myself lift heavier weights and feeling my muscle definition improve?

    That’s a win.

    The scale stopped mattering. It became about what I could do, not just what I weighed.

    beginners running guide

    Setbacks and Resilience

    I won’t lie, there were setbacks.

    Emotional eating? Yep, that happened.

    Ups and downs with the scale? Absolutely.

    But I learned to embrace those setbacks as lessons. Motivation for weight loss comes and goes, it’s all about resilience.

    When things got tough, I reminded myself that setbacks are part of the process.

    The key is to learn from them and keep moving forward.

    The Current Me

    Now, let’s fast forward to the present.

    I’m nine months pregnant (any day now!) and yes, I’ve gained some weight back.

    But here’s the difference—I’m not stressed about it.

    My healthy lifestyle mindset has shifted so much that I’m focusing on eating healthy and taking care of my body, rather than worrying about the number on the scale.

    Key Tips for Starting a Weight Loss Journey

    Now that you’ve read about my journey, are you feeling motivated? Inspired? Maybe even a little fired up to start your own transformation?

    I hope so!

    But, I get it—taking those first steps can feel overwhelming, especially when you’ve been stuck in the same patterns for ages.

    But trust me, if I can do it, so can you.

    The reality is, change doesn’t happen overnight. It’s not about waking up one day and suddenly having everything figured out.

    Just know that you’re ready to put yourself first, even if you don’t have all the answers yet.

    It’s about taking that first small step, whether it’s saying “no” to that extra takeaway, adding five more minutes to your workout, or simply telling yourself, “I’m worth this.”

    You’ve got the motivation—now it’s time to put it into action.

    I’m not going to tell you it’s easy, but I will tell you it’s absolutely worth it. Whether you’re here to lose 10 pounds, 80 pounds, tone up, or simply feel better in your own skin, the tips and habits I’m about to share will help you build a routine that works for you and your lifestyle.

    Daily Habits to Help You Smash Your Weight Loss Journey

    1. Start Your Day with Some Movement

    Don’t just roll out of bed and dive straight into emails. Get your body moving first thing!

    Whether it’s a quick stretch, some ab workouts, or a walk around the block, this gets your metabolism revved up and sets the tone for the rest of the day.

    Plus, it’s a solid win before you even hit your first cup of coffee. Check it off your to-do list and get that dopamine flowing!

    2. Plan Your Meals Like a Boss

    Look, winging it with food is a fast track to poor choices. Take 10 minutes each morning to figure out what’s going on your plate today.

    Focus on whole foods with a balance of protein, carbs, and healthy fats. Keep it simple, keep it planned, and watch how much easier it becomes to stay on track.

    3. Hydrate or Die-drate

    Water is your new best mate.

    water drinking on wellness journey

    It keeps your body in check, helps control those sneaky carb cravings, and keeps you feeling fuller for longer. Aim for at least two litres a day, and make sure that water bottle is always by your side.

    Staying hydrated is the unsung hero of weight loss, trust me.

    4. Move Throughout the Day, Don’t Be a Couch Potato

    It’s not all about long gym sessions. Get those steps in!

    Whether you’re pacing around your house, doing some home workouts, or sneaking in a lunchtime walk, find little ways to stay active.

    Your fitness tracker is your accountability buddy—keep an eye on it and hit those step goals.

    5. Eat to Stay Full, Not Just to Snack

    Stop feeding yourself food that leaves you hungry 20 minutes later. Prioritise foods that keep you feeling full, like lean protein and healthy fats.

    The fuller you feel, the less likely you are to cave in to those “treats” that aren’t doing you any favours. (But remember that treats aren’t fully off the table, remember the 80/20 rule!)

    my fitness journey losing weight

    6. Eat Like You Mean It

    No more mindless munching. Sit down, focus on your meal, and actually enjoy what you’re eating.

    Being present with your food helps you tune into your body’s hunger and fullness cues, so you’re less likely to overdo it.

    Plus, you’ll actually savour what you’re eating.

    Win-win.

    7. Get Moving After Meals

    I’m not saying run a marathon after dinner, but a little walk?

    Absolutely.

    It helps with digestion and gets your body back in motion. Plus, it’s an easy way to sneak in more fat burning without even realising it.

    A quick post-dinner stroll is a simple but powerful habit.

    8. Lift Some Heavy Stuff

    Strength training isn’t just for bodybuilders. Throw in some weight workouts a few times a week.

    It’ll help you build muscle, torch fat, and boost your metabolism long after you’ve finished your workout.

    The best part? You’ll start feeling like a badass when you see yourself getting stronger.

    9. Get Your Beauty Sleep

    Sleep isn’t just for beauty—it’s for survival.

    Your body needs rest to recover and keep your hormones in check. Aim for 7-9 hours a night, no excuses.

    Better sleep means less cravings, more energy, and better performance during your workouts. Trust me, your body will thank you.

    10. Track Your Progress Like a Pro

    Your fitness tracker and journal are there to keep you in check. Log your workouts, meals, and even how you feel.

    Tracking your progress helps you see what’s working and where you need to level up.

    Plus, it’s pretty motivating to look back and see just how far you’ve come.

    Mindset Hacks to Crush Your Weight Loss Journey

    1. Own Your Health Journey

    Stop playing small and start owning it.

    You’re not just “trying” to lose weight—you’re someone who puts health first.

    When you identify as someone who makes healthy choices, the game changes. Start telling yourself: “I’m someone who gets stronger, eats better, and prioritises my well-being.”

    Watch how those small choices start to add up.

    2. Consistency is King, Not Perfection

    Forget the “perfect day” fantasy.

    If you think every day’s going to be flawless, you’re setting yourself up for failure.

    The real magic? Consistent effort.

    Show up even when you can’t be arsed.

    That 20-minute walk you almost skipped? Yep, it counts.

    Every little action builds momentum. Keep at it, and you’ll see results without needing to be perfect.

    3. Embrace the Suck, It’s Part of the Deal

    Listen, growth comes from embracing the hard stuff. Struggling with a killer workout? Carb cravings taking over your brain? That’s where the gold is.

    Those challenges aren’t setbacks—they’re opportunities to level up. Take on the suck, push through it, and you’ll come out stronger every time.

    It’s all part of your evolution.

    4. Celebrate the Non-Scale Wins

    It’s time to throw some serious shade at the scale.

    Look, weight is just one piece of the puzzle.

    Celebrate when you nail your workouts, when your clothes fit better, or when you walk up that hill without wheezing. These non-scale victories are where the real progress lives.

    Keep them front and centre and let them fuel your motivation.

    5. Mindset: Be Kind to Your Damn Self

    Look, losing weight isn’t always pretty, and there will be days when you feel like you’ve fallen off the wagon.

    That’s cool.

    What matters is how you respond. Self-compassion is a weapon—use it. Instead of beating yourself up, remind yourself you’re human.

    Dust yourself off and get back on track without the guilt trip.

    6. Visualise Your Future Self

    Wanna get motivated?

    Picture your future self—the version of you that’s crushing workouts, eating better, and feeling unstoppable.

    Spend a few minutes every day visualising that person. The more real it feels, the more you’ll want to live it out.

    Keep that version of yourself in mind when you’re making decisions, and let it pull you forward.

    7. Break It Down, One Step at a Time

    Trying to lose 50 pounds?

    That’s a big goal, and it’s easy to feel overwhelmed.

    The fix? Break it down.

    Focus on the next step, not the end goal. Today’s goal could be smashing your fitness tracker steps or eating one more veggie.

    Micro-goals feel more achievable and keep you moving forward without the burnout.

    8. Fall in Love with the Process

    Stop waiting to reach the finish line to be happy.

    The secret sauce? Loving the journey itself.

    Enjoy the process of getting stronger, eating healthier, and feeling better. The scale will do what it does, but if you’re loving the daily grind, you’ll stay committed.

    The journey is where you grow.

    9. Reward Yourself Along the Way

    Every time you hit a milestone, whether it’s nailing a workout or managing stress better, celebrate. And no, I don’t mean with food.

    Treat yourself to something that aligns with your goals—maybe a new gym kit for that fitness challenge you’ve been eyeing.

    You deserve to feel good about the work you’re putting in.

    10. Focus on What You Can Control

    Life happens. Things will go sideways, and that’s cool. Focus on what’s within your control—like your effort, your attitude, and your choices.

    When life throws you a curveball, roll with it, adapt, and jump back into your routine when you’re ready.

    Flexibility is key to long-term success.

    Support the Blog!

    Conclusion

    Look, starting a weight loss journey isn’t about finding a magic pill or crushing yourself with restrictive diets—it’s about building habits that actually work for you.

    The small, consistent actions you take every day will push you closer to your goals without driving you mad. From planning your meals like a boss to getting some killer workouts in, it all adds up.

    Remember, the key to winning this game is to focus on progress, not perfection.

    You don’t need to nail it every single day—just keep showing up. Embrace the ups and downs, be kind to yourself when things go sideways, and stay committed to the process. You’ve got this.

    So, strap in, stick with these habits, and keep smashing it. You’ll not only see the results on the outside but feel stronger, healthier, and more in control from the inside out.

    Now, go make it happen. Your future self is already cheering you on.

  • Weight Loss

    How To Commit To Losing Weight In 2024

    Introduction

    As we step into the new year, many of us find ourselves setting resolutions, and for a significant number, weight loss often tops the list. However, the key to successful and lasting weight loss isn’t found in crash diets or extreme workout routines but in making small, sustainable changes to our daily habits. Learn how to commit to losing weight in 2024 by focusing on manageable lifestyle adjustments, setting realistic goals, and discovering joy in the journey.

    commit to losing weight

    1. Commit To Small, Sustainable Changes

    Rather than overhauling your entire lifestyle overnight, consider incorporating small, sustainable changes into your daily routine. This approach not only makes the process more manageable but also increases the likelihood of long-term success. Start by identifying one or two habits you think can help you lose weight that you can change, like opting for a piece of fruit instead of a sugary snack or taking the stairs instead of the elevator.

    Committing to your goals doesn’t mean skipping social events. I’ve got tips on balancing both in Navigating Social Events and Weight Loss.

    2. Set Realistic Goals

    When you really want to commit to losing weight, setting achievable goals is so important for maintaining motivation and staying on track. Instead of aiming for a drastic weight loss within a short period, establish realistic and measurable objectives. For example, target losing one to two pounds per week, which is considered a healthy and sustainable rate. Break down your larger goal into smaller milestones, celebrating each achievement along the way. This approach not only boosts your confidence but also reinforces positive behaviours.

    Commitment starts with setting the right goals. If you need help crafting yours, check out Smart Weight Loss Goals.

    person writing bucket list on book

    3. Find Joy in Exercise

    Exercise doesn’t have to be a chore; it can be a source of joy and fulfilment. Explore as many different activities as you need to until you find something you genuinely enjoy. Whether it’s dancing, hiking, swimming, or practicing yoga, the key is to make it fun. Engaging in activities you love not only makes exercise more enjoyable but also increases the likelihood of sticking to a regular routine. Find yourself a workout buddy or join group classes to add a social aspect, turning exercise into a shared experience!

    10 Simple Tricks For Making Exercise A Daily Habit

    4. Make Nutrient-Rich Choices

    Focusing on the quality of your food is as important as the quantity if you want to lose weight. Instead of restrictive diets, concentrate on making nutrient-dense choices that focus on satiety. Including a variety of whole foods like fruits, vegetables, lean proteins, and whole grains, which should make up around 80% of your diet. Experiment with new recipes and cooking methods to make healthy eating an exciting and enjoyable part of your routine.

    It’s not about deprivation but about nourishing your body with the fuel it needs to thrive.

    5. Losing Weight By Getting More Sleep

    The importance of adequate sleep and effective stress management in weight loss is often overlooked. Lack of sleep and chronic stress can disrupt your body’s hormonal balance, leading to increased cravings and overeating. Aim for 7-9 hours of quality sleep each night and explore relaxing activities like meditation, deep breathing exercises, or engaging in active hobbies you love. A well-rested and stress-free body is better equipped to make healthy choices and maintain a balanced weight.

    Is Sleep Important For Weight Loss?

    6. Stay Hydrated

    water weight loss connection

    Sometimes, the body can mistake thirst for hunger, leading to unnecessary snacking, so ensure you drink enough water throughout the day! Not only does proper hydration support overall health, but it can also help control appetite and promote weight loss. Keep a reusable water bottle with you as a reminder to drink water consistently.

    7. Monitor Progress and Adjust Accordingly

    Regularly track your progress, but don’t be too hard on yourself if things don’t go as planned! Weight loss is a journey with ups and downs, and it’s essential to stay flexible and adjust your approach as needed. If you are miserable, you’re doing it wrong! If you encounter challenges, reassess your goals, celebrate the successes, and modify your habits to better align with your lifestyle and preferences.

    Staying committed is all about consistency. I’ve shared tips on keeping steady progress in Consistency Over Motivation.

    Conclusion

    When you really commit to losing weight it’s not about quick fixes or drastic measures. It’s about making sustainable changes to your habits, setting realistic goals, and finding joy in the process. By embracing small adjustments, prioritizing enjoyable exercise, and focusing on overall well-being, you can create a foundation for long-term success. Remember, the journey to a healthier you is a marathon, not a sprint. Start small, stay consistent, and celebrate every step toward a happier and healthier life.

  • Fitness, Weight Loss

    Is Diet or Exercise More Important For Weight Loss?

    Is Diet or Exercise More Important For Weight Loss?

    Alright, let’s settle this once and for all—what’s more important for weight loss, diet or exercise? You’ve probably heard the classic line, “You can’t outrun a bad diet,” but is it actually true?

    Spoiler alert: Yes.

    Now, before you throw your trainers in the bin and start living off lettuce, let’s break it down properly. Because while diet does most of the heavy lifting, exercise still plays an important role—just not in the way you might think.

    Table of Contents

    Why You Can’t Just Rely on Exercise

    Picture this: you are aiming for a daily calorie deficit of 500 calories to lose weight.

    You have two options:

    1. Eat 500 fewer calories
    2. Burn 500 extra calories through exercise

    Burning 500 calories through exercise is no joke. Depending on your weight and fitness level, that could mean an hour of high-intensity cardio every single day. Not exactly realistic if you are just starting out.

    On the other hand, cutting 500 calories from your diet could be as simple as skipping that sugary coffee, passing on a handful of biscuits, or swapping your evening takeaway for a home-cooked meal. Much easier and much more sustainable.

    But this is not about all or nothing. You do not have to rely entirely on diet or exercise. The best approach is to do a bit of both.

    Try reducing your intake by 400 calories and burning 100 calories through movement. Or maybe a 300/200 split works better for you. The goal is to find a balance that you can actually maintain long-term.

    Why Diet is the Real MVP

    Food is fuel. If you are constantly filling up on highly processed, low-nutrient foods, no amount of exercise will fix it.

    A solid diet:

    • Gives your body the nutrients it actually needs
    • Helps control blood sugar and energy levels
    • Supports weight loss without making you feel like you are punishing yourself

    Exercise is brilliant for heart health, strong bones, and mental well-being, but if you are regularly overeating, exercise alone will not be enough to create a calorie deficit.

    Have you ever smashed a tough workout, then felt like you had earned a huge meal afterwards? This is where exercise alone can be a tricky tool for weight loss. It is easier to consume excess calories than it is to burn them off.

    📌 Pin this for later! ⬇

    diet or exercise

    Want to Maximise Your Results? Change Your Lifestyle, Not Just Your Workout

    Weight loss is not about going hard in the gym for two weeks and then quitting because you are exhausted. It is about creating a lifestyle that is actually sustainable.

    Here is what will actually make a difference:

    • Find exercise you enjoy – If you hate running, do not run. Try lifting weights, dancing, swimming, or yoga. The best workout is the one you will actually do.
    • Eat real food – More protein, more fibre, fewer ultra-processed foods. Balance is the key, not restriction.
    • Practise mindful eating – Eat slowly, control portions, and actually enjoy your food rather than eating on autopilot.
    • Sleep, stress, and hydration matter – Poor sleep and high stress levels can disrupt your hormones and make weight loss much harder. Staying hydrated helps prevent your body from mistaking thirst for hunger.

    How to Lose Weight Without Thinking About It

    The easiest way to lose weight is to make small changes that become second nature over time.

    Here are fifteen simple habit changes to get started:

    1. Drink more water before meals
    2. Swap sugary drinks for low-calorie options
    3. Stop eating in front of the TV
    4. Add an extra serving of vegetables to every meal
    5. Use smaller plates to help with portion control
    6. Walk for ten minutes after meals
    7. Keep healthy snacks within reach
    8. Eat protein with every meal to stay fuller for longer
    9. Cut back on ultra-processed foods
    10. Swap deep-fried foods for grilled or baked alternatives
    11. Get at least seven hours of sleep every night
    12. Learn to manage stress levels, as cortisol can make weight loss harder
    13. Meal prep so you always have healthy options available
    14. Track your progress, but do not obsess over the scale
    15. Be patient – real results take time, but they last

    Do all of these overnight? No. But start with one or two, and over time, they will add up to real results.

    Struggling With Weight Loss? Here’s What to Do Next

    If you feel like you are doing everything right but still not losing weight, do not panic.

    • Reassess your approach – Are you actually in a calorie deficit? Are you tracking accurately?
    • Get support – A dietitian, coach, or even a workout buddy can make a massive difference.
    • Manage stress and sleep – Your hormones play a bigger role in weight loss than most people realise.
    • Be consistent – One bad day does not ruin everything. Keep going.

    Most importantly, be patient. Quick fixes never last, but small, consistent changes do.

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

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

    The Bottom Line: Diet Wins, But Exercise Helps

    If your goal is weight loss, your diet is doing most of the work. Exercise is great for your health, mood, and muscle tone, but if you are eating more than you burn, the scale will not budge.

    So, what is the winning formula?

    • A balance of diet and exercise that fits your lifestyle
    • Small, repeatable habits that lead to long-term success
    • Progress over perfection – consistency beats extremes every time

    Weight loss does not have to be complicated. Nail your nutrition, move your body, and build habits you can actually stick to. That is the real secret.

    Now, do you struggle more with diet or exercise? What has been the biggest challenge in your weight loss journey? Let’s talk.

    📌 Pin this for later! ⬇

    diet or exercise
  • Fitness

    3 Best Activities To Lose Weight: The Enjoyment And Challenge Factor

    Introduction

    Are you hoping to finally find the one exercise that will help you lose weight? The truth is, there’s no one-size-fits-all answer for that. The key is to find what clicks for you, something that makes you go, “Hey, I could do this every day!”. It’s not about fitting into someone else’s workout plan; it’s about creating one that fits into your life. So, are you ready to turn your fitness journey into a personalized adventure? Let’s find the perfect fit for you – These are the 3 best activities to lose weight!

    Best Activities To Lose Weight

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

    1. Embrace Enjoyment

    Working out shouldn’t have to be a chore, and that’s what the enjoyment factor is all about. When you actually enjoy what you’re doing, it stops feeling like a task on your to-do list and starts becoming something you look forward to.

    Exercise should be something that brings you joy and satisfaction.

    It doesn’t have to be overly strenuous, or difficult, or makes you sweat. Finding activities that you enjoy doing is key to making it part of your regular routine. You’ll find that you look forward to exercising and that you feel much better afterwards, meaning you will be much more likely to stay consistent with it.

    When exercising, think to yourself ‘Would I be doing this if I didn’t want to lose weight?’. If the answer is ‘absolutely not’, you may want to start looking at alternatives. Instead of focusing solely on weight loss, try to focus on how exercise makes you feel. Think about how energized and accomplished you feel after a workout, or how you are showing your body some love by moving it. This can help you to stay motivated and make exercise more enjoyable.

    man holding surfboard while walking with woman

    How to Make Your Workouts More Enjoyable

    • Explore Different Activities: Try out different exercises until you find something that clicks. Whether it’s dancing, hiking, swimming, or even jumping on a trampoline, the options are endless. Don’t be afraid to try new things. If the first attempt doesn’t spark joy, try something else. The key is to try.
    • Find the Fun Factor: Incorporate small ways to make exercise more enjoyable. If you love music, create a playlist that keeps you motivated. If it’s the getting outdoors, find a class or activity you can do outside. Enjoyment often comes from the little things that make the experience uniquely yours.
    • Buddy Up: Sometimes, everything is more fun with a friend. Find a workout buddy to share the sweat and laughter. Be each others personal cheerleader!
    • Reflect on What You Love: Think about activities you loved as a kid or hobbies that have always made you happy. Think of ways you can incorporate these into your workout routine

    The enjoyment factor should be a number one priority when it comes to choosing an exercise. The best workout is the one you actually want to do.

    Thinking of giving running a try? If you’re starting out with extra weight, I’ve got you covered with my Guide for Running When Overweight.

    Best Activities To Lose Weight: Why Enjoyment Matters Most

    • Boosts motivation
    • Increases consistency
    • Makes you more likely to stick with it in the long run

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    2. Conquer Challenges

    Best Activities To Lose Weight

    Challenges aren’t just about breaking a sweat or having a hard workout; they’re about breaking through barriers and proving to yourself that you can do things you might not have thought possible. And having specific fitness goals in mind is a great way to do this.

    Setting yourself a fitness goal is a great way to track progress, give you a sense of achievement with each step of progress you make and keep you going back for more to reach your goal. Whether you are losing weight or not. Those victories, no matter how small, create a sense of accomplishment that can make you forget all about the scales.

    Why you Should Set Challenging Goals

    • Boosts confidence
    • Keeps things interesting
    • Provides a tangible measure of progress

    When choosing a fitness goal, it’s important to make sure it is realistic and attainable. Start small and build up your goals as you progress. Breaking your goal into smaller targets can help keep you motivated.

    Exercise should be fun, not a chore. Here are 7 Joyful Movement Ideas to keep things exciting and enjoyable.

    Examples of Measurable Fitness Goals:

    • Do a pull up/push up
    • Run/walk a 5k/10k
    • Be able to lift a certain weight
    • Be able to do the splits

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    3. Move with Purpose

    What exactly does it mean to exercise with purpose? It’s all about the intention behind your daily movements, and making every step count. This could be as simple as playing with your kids in the park, walking your dog, choosing to walk to the shops instead of going in the car, cycling to work, or choosing the stairs instead of the lift.

    Why You Need Purposeful Movement

    • Contributing to Relationships: Whether it’s spending more time with your kids or a casual walk with your dog, these activities not only burn calories but also strengthen your bonds with people (or pets!) you care about.
    • Completing Tasks and Errands: Turn boring tasks into opportunities for physical activity. You need to get these things done anyway, so why not get things done while getting a workout.
    • A Reason to Get Moving: Purposeful movement is the extra nudge you need to get off the sofa. It turns exercise from a scheduled routine to a natural part of your daily life.

    Even just exercising for reasons outside of weight loss can be a big motivator, focusing on the mental health benefits or using the time to listen to a self-improvement podcast or audiobook can give you the energy boost you need to get moving.

    beginners running guide

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    How To Go To The Gym When You’re Anxious

    Best Activities To Lose Weight purposeful movement

    If you’re feeling burnt out from your workouts, you’re not alone. Here’s how to find balance and rediscover the joy of movement in Workout Burnout.

    Best Activities To Lose Weight: Conclusion

    Exercise should be a positive aspect of your life and something you should try to incorporate regardless of weight loss goals. It’s so important for our physical health to be active as much as possible, but it’s equally important for your mental health and wellbeing.

    The best activities to lose weight are ones you enjoy, challenge you and give you purpose. Enjoying the exercise you do is key to being able to stay consistent with it.

    The scale may measure your weight, but the true measure of a successful fitness journey is about how you feel, the energy you have, and the joy in your life. The healthier, happier you is a testament to the dedication, resilience, and self-love you’ve invested in yourself.

    Have you found this post helpful? Or have you discovered the exercise that is perfect for you? Let me know in the comments below!

  • 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!

  • Weight Loss

    5 Weight Loss Mistakes Beginners Make

    Introduction

    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 Once Is 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.

    food mistakes weight loss

    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.

    weight loss mistakes

    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 Mistakes To 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.

    non scale goals weight loss mistakes

    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.

    weight loss mistakes beginners make

    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.

    Overthinking every step? Try simplifying your approach and losing weight without the mental overwhelm—here’s how in How to Lose Weight Without Thinking About It.

    Weight Loss Mistakes Beginners Make: Conclusion

    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!