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Nutrition, Weight Loss
Wholesome Foods For A Happy And Sustainable Weight Loss
- June 10, 2024
- 0 comments
- by Brooke
Introduction

Hey there! Welcome, or welcome back! If you’ve ever found yourself frustrated with yo-yo dieting or restrictive weight loss plans, you’re not alone! True, sustainable weight loss is all about making gradual, lasting changes that you can stick with for a long time, and have them become part of your life. It’s not about depriving yourself or jumping on the latest diet fad. Instead, it’s about embracing wholesome foods—minimally processed, nutrient-dense options.

In this post, I want to explain more about sustainable weight loss and the role wholesome foods play in achieving long-term weight management. This includes practical tips for making these foods a regular part of your diet and some of my favourite recipes that prove healthy eating can be delicious!

What Is Sustainable Weight Loss?

Sustainable weight loss is about creating a healthy lifestyle that you can maintain over time, rather than quick fixes. It’s important because it focuses on long-term health benefits rather than short-term results. Unlike crash diets, which are all about fast results through extreme restriction or eliminating entire food groups, sustainable weight loss promotes steady progress with balanced eating and regular exercise.

I know this firsthand from my own journey. When I decided to lose weight, I knew I needed a plan that I could stick with for the long haul. Over time, I lost over 80 pounds by making small, consistent changes to my diet and lifestyle.

Instead of crash diets and extreme measures, I focused on wholesome foods—nutrient-dense, minimally processed options that fueled my body and kept me feeling full. This approach not only helped me lose weight but also improved my overall health, well-being and self-confidence.

Crash diets and extreme measures might show quick results, but they often lead to muscle loss, nutritional deficiencies, and a slowed metabolism. Worse, they can create a cycle of weight loss and gain that’s tough on both your body and your mental health. This approach is not good for you in the long run.

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Finding Balance with the 80/20 Rule

One of the key lessons I learned during my weight loss journey is the importance of balance. Strict diets that ban your favourite foods can make you feel deprived and are hard to stick to. That’s why I started using the 80/20 rule, which played a huge role in my weight loss success.

The 80/20 rule is simple: 80% of the time, you focus on eating nutritious, wholesome foods—like fruits, vegetables, proteins, whole grains, and healthy fats. These foods provide your body with the essential nutrients it needs to thrive, keeping you energised and satisfied. The other 20% of the time, you allow yourself to enjoy your favourite treats without guilt. This could be anything from a piece of chocolate cake to a burger with friends.

This approach helps you find a healthy balance between nourishing your body and enjoying life’s pleasures. It stops you from feeling deprived and makes it easier to stick to your healthy eating habits in the long run. During my journey, I found that following the 80/20 rule allowed me to stay committed to my weight loss goals while still enjoying the foods I love.

It turned healthy eating from a restrictive chore into a sustainable lifestyle.

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

What Makes a Food Wholesome?

Wholesome foods are the cornerstone of a healthy diet, for both overall well-being and weight loss. But what exactly makes a food “wholesome”? In essence, wholesome foods are nutrient-dense, minimally processed, and as close to their natural state as possible.

Defining Wholesome Foods

Nutrient-Dense: Wholesome foods pack a lot of essential nutrients—like vitamins, minerals, and fibre—into each serving. Basically, you get more bang for your buck nutritionally, helping you get the most out of what you eat.

Minimally Processed: The less processing a food undergoes, the more nutrients it retains. Minimally processed foods are free from unnecessary additives, preservatives, and artificial ingredients that can detract from their nutritional value.

Natural: Wholesome foods come from nature, not a factory. They include fresh fruits and vegetables, whole grains, lean proteins, and healthy fats.

Key Characteristics of Wholesome Foods
1. High in Vitamins and Minerals: Essential for maintaining bodily functions, vitamins and minerals boost your immune system, support growth and development, and help cells and organs do their jobs.
2. Rich in Fibre: Fibre aids in digestion, helps control blood sugar levels, and keeps you feeling full longer, which is extra important when you are cutting calories. Foods like vegetables, fruits, legumes, and whole grains are good sources of fibre.
3. Contains Healthy Fats: Not all fats are created equal. Healthy fats, found in avocados, nuts, seeds, and olive oil, are vital for brain health, hormone production, and satiety.
4. Natural Sugars and Low in Added Sugars: Wholesome foods contain natural sugars that are accompanied by fibre and other nutrients, unlike added sugars that provide empty calories and can lead to weight gain and other health issues.
Supporting Health and Weight Loss

Incorporating wholesome foods into your diet supports overall health and weight loss in many ways:
- Sustained Energy: Nutrient-dense foods provide steady, long-lasting energy without the crashes associated with processed foods.
- Improved Satiety: Foods high in fibre and healthy fats help you feel full and satisfied, reducing the temptation to overeat.
- Balanced Blood Sugar: Wholesome foods help maintain stable blood sugar levels, preventing the spikes and crashes that can lead to cravings and overeating.
- Nutrient Sufficiency: By eating a variety of wholesome foods, you ensure your body gets all the essential nutrients it needs to function optimally, supporting metabolism and overall health.
Key Wholesome Foods for Weight Loss

Fruits and Vegetables

Importance: Fruits and vegetables are high in fibre, vitamins, and minerals while being low in calories. This makes them great for weight loss, as they fill you up without adding too many calories.

Examples: Leafy greens (spinach, kale), berries (strawberries, blueberries), apples, carrots, and broccoli.

Incorporation Tips:
- Smoothies: Blend spinach or kale with berries and a banana for a nutrient-packed smoothie.
- Salads: Add a variety of veggies to your salads, including leafy greens, carrots, and bell peppers.
- Stir-Fries: Incorporate broccoli, bell peppers, and other veggies into your stir-fries.
Whole Grains

Benefits: Whole grains retain their bran and germ, making them higher in fibre, vitamins, and minerals compared to refined grains. They help maintain steady energy levels and keep you full longer.

Examples: Quinoa, brown rice, oats, and whole wheat.

Incorporation Tips:
- Breakfast: Start your day with oatmeal topped with fresh fruit and nuts.
- Lunch/Dinner: Use quinoa or brown rice as a base for salads and bowls.
Lean Proteins

Role: Protein is essential for satiety and muscle maintenance. It helps keep you full and supports muscle repair and growth, which is important when you’re in a calorie deficit and losing weight.

Examples: Chicken breast, fish, beans, lentils, and tofu.

Incorporation Tips:
- Grilled Chicken: Add grilled chicken breast to salads or wraps.
- Fish: Enjoy baked or grilled fish with a side of veggies for dinner.
- Beans and Lentils: Make soups or stews with beans and lentils.
- Tofu: Stir-fry tofu with vegetables for a quick meal.
Healthy Fats

Importance: Healthy fats are vital for brain health, hormone production, and satiety. They also help absorb fat-soluble vitamins like A, D, E, and K.

Examples: Avocados, nuts, seeds, and olive oil.

Incorporation Tips:
- Salads: Add avocado slices to your salads for a creamy texture.
- Snacks: Enjoy a handful of nuts or seeds as a snack.
- Cooking: Use olive oil for cooking and drizzling over vegetables.
- Smoothies: Blend a tablespoon of chia seeds or flaxseeds into your smoothies.
Dairy and Alternatives

Choosing: Opt for low-fat and nutrient-rich dairy products to support your weight loss while getting essential nutrients like calcium and protein.

Examples: Greek yoghurt, cottage cheese, almond milk, and soy products.

Incorporation Tips:
- Breakfast: Have Greek yoghurt with berries and a drizzle of honey for breakfast.
- Snacks: Enjoy cottage cheese with sliced fruit or a sprinkle of nuts.
- Smoothies: Use almond milk or soy milk as a base for your smoothies.
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Meal Planning with Wholesome Foods

Meal planning is a game-changer when it comes to sustainable weight loss. It helps you make healthier choices, avoid last-minute convenient options, and stay on track with your goals. Here’s why it’s important and how you can create balanced meals with wholesome foods.

Importance of Planning and Preparing Meals

Consistency: Meal planning ensures you have a steady supply of meals, helping you stick to your healthy eating habits even when life gets busy.

Portion Control: Preparing meals in advance allows you to portion out your food correctly, preventing overeating.

Nutrient Balance: Planning helps you ensure your meals are well-balanced, providing the right mix of protein, carbohydrates, fats, and essential vitamins and minerals.

Time and Money Savings: With a meal plan, you can buy groceries in bulk and prepare meals ahead of time, saving you both time and money.

Tips for Creating Balanced Meals with Wholesome Foods

1. Plan Ahead:
- Set aside time each week to plan your meals and make a grocery list.
- Choose recipes that are easy to prepare and incorporate a variety of wholesome foods.
2. Focus on Balance:
- Ensure each meal includes a source of lean protein, healthy fats, and fibre-rich carbohydrates.
- Aim to fill half your plate with vegetables, a quarter with protein, and a quarter with whole grains.
3. Batch Cooking:
- Cook larger portions of meals and store leftovers for quick lunches or dinners throughout the week.
- Prepare components like grains, proteins, and chopped vegetables in advance to save time on busy days.
4. Healthy Snacks:
- Plan for healthy snacks to keep you satisfied between meals and prevent unhealthy cravings.
- Include options like fresh fruit, nuts, Greek yoghurt, and veggie sticks with hummus.
5. Variety is Key:
- Mix up your meals to avoid boredom and ensure you’re getting a wide range of nutrients.
- Experiment with different wholesome foods and recipes each week.
6. Use Simple Recipes:
- Choose recipes with minimal ingredients and straightforward instructions to make meal prep less daunting.
- Focus on meals that can be prepared in one pot or pan to reduce cleanup time.
7. Stay Flexible:
- Allow some flexibility in your meal plan to accommodate cravings or unexpected events.
- The 80/20 rule can help you enjoy occasional treats without feeling guilty.
Recipes with Wholesome Foods

These are some of my favourite recipes that have helped me on my weight loss journey. They’re nutritious, filling, easy to prepare, and incorporate into your daily routine. I’ve linked to some of my go-to recipes online that you can try out. Enjoy!

Breakfast
- Simple Poached Egg and Avocado Toast – Pinch of Yum
- Triple Berry Smoothie Bowl – Eat Yourself Skinny
Lunch
- Mediterranean Chickpea Salad – The Mediterranean Dish
- Chicken and Mango Rainbow Veggie Wraps – Foodie Crush
Dinner
- Spaghetti Squash with Meatballs – Chelsea’s Messy Apron
- Chicken Stir-Fry – Cooking Classy
Tips for Staying on Track

Staying on track with your weight loss goals can seem challenging, but it doesn’t have to be! It’s all about finding what works for you and sticking with it. Here are some tips that helped me along my journey and can help you too:

Mindful Eating Practices

Pay Attention to Hunger Cues: Listen to your body. Eat when you’re truly hungry and stop when you’re satisfied. It’s easy to eat out of boredom or stress, but being mindful can make a big difference.

Portion Sizes: Keeping an eye on portion sizes helped me a lot. Try using smaller plates and bowls to help control how much you eat.

Slow Down: Eating slowly can help you realise when you’re full. Take your time, enjoy each bite, and savour the flavours. It made a big difference for me in avoiding overeating.

Be Patient and Consistent

Long-Term Success: Sustainable weight loss is a marathon, not a sprint. Be patient with yourself. Progress can be slow, but every small step counts. That’s why it’s so important to learn ways to enjoy the journey!

Setting Realistic Goals: Set small, achievable goals to keep yourself motivated. Celebrate your progress, no matter how small.

Staying Positive: Focus on your positive changes and how they improve your health. Remember, it’s about the journey and enjoying the process.

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Wholesome Foods For A Happy And Sustainable Weight Loss: Conclusion

Starting a sustainable weight loss journey can be both rewarding and challenging, but it’s all about making small, lasting changes that fit into your lifestyle. By focusing on wholesome foods—those nutrient-dense, minimally processed foods —you can create a balanced diet that supports your health and helps you achieve your weight loss goals.

But remember to treat yourself! Allowing room for your favourite treats is important for maintaining a healthy relationship with food and stops you from feeling deprived. The 80/20 rule is a perfect way to strike this balance—80% of the time, focus on wholesome foods, and 20% of the time, enjoy your favourite snacks or desserts without guilt.

Ready to start your journey to sustainable weight loss? Start by incorporating some of these wholesome foods into your daily routine and see the difference they can make. Try out the recipes I’ve linked and let me know which ones become your favorites!

I’d love to hear about your progress and any tips you’ve discovered along the way. Share your experiences and favourite recipes in the comments below. Don’t forget to subscribe to my blog for more tips and inspiration to keep you motivated on your path to a healthier, happier you.
Habits, Uncategorized
15 Good Habits for a Healthier Life
- June 7, 2024
- 0 comments
- by Brooke
Introduction

Hey there! Welcome, or welcome back! Today we’re talking about habits. Have you ever felt like you wanted to make healthier choices but weren’t sure where to start? Trust me, I get it! It can be overwhelming trying to figure out the best habits to adopt for a healthier lifestyle. That’s exactly why I’ve put together this post. Today, I’m going to cover “15 Good Habits” that can help you transform your life.

Having been on my health journey, losing over 80lbs, I learned how powerful small habits can be. They’ve helped me manage my weight, reduce stress, and boost my overall well-being. And the best part? You can start introducing even the smallest habits today and see the benefits in no time.

Running a healthier life is for everyone, and you deserve to feel amazing. So, let’s get started with ’15 Good Habits for a Healthier Life’!

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

Introducing These 15 Good Habits To Your Life

Before beginning to introduce any of these 15 good habits, let’s talk about something important: the tendency to want to do everything at once. I get it—when you’re motivated to make a change, it’s tempting to try and overhaul your entire lifestyle overnight. But, introducing too many habits at once can be overwhelming and unsustainable.

It’s natural to feel inclined toward an all-or-nothing approach, but real, lasting change comes from taking small, manageable steps. Instead of trying to implement all 15 good habits right away, start with just one or two. Focus on incorporating these into your daily routine until they become second nature and once you’re comfortable, gradually add more habits.

This approach helps you build a strong foundation and increases your chances of success. It also prevents burnout and makes the process more enjoyable. Remember, creating a healthier lifestyle is a marathon, not a sprint. Patience and consistency are key.

So, as you read through these habits, think about which ones resonate with you the most and start there.

Habit 1: Drink More Water

I know, I know – this isn’t a groundbreaking recommendation. But staying hydrated is one of the simplest yet most powerful habits you can add to your life.

Water is essential for nearly every function in your body, from keeping your skin glowing to helping your organs work efficiently. So, when you’re well-hydrated, your body can perform at its best and means you’ll feel more energetic and focused.

Tips for increasing water intake:
- Carry a Water Bottle: Always have a water bottle with you, whether you’re at work, in the car, or at the gym. This makes it convenient to sip throughout the day.
- Set Reminders: Use your phone or an app to remind you to drink water at regular intervals. Sometimes, we just need a little nudge to remember.
- Infuse Your Water: If plain water feels boring, try adding natural flavours like slices of lemon, or squash.
- Start Your Day with Water: Make it a habit to drink a glass of water first thing in the morning. It helps rehydrate your body after a night of sleep.
- Eat Water-Rich Foods: Incorporate fruits and vegetables with high water content, like
- watermelon, cucumbers, and oranges, into your diet.
Habit 2: Get Enough Sleep

Getting enough sleep helps your body repair itself, lets your brain process all the stuff from the day, and therefore gives you the energy you need to tackle tomorrow.

Here are some easy tips to help you sleep better:
- Set a Sleep Schedule: Try to go to bed and wake up at the same time every day. Your body loves a routine!
- Wind Down Before Bed: Do something relaxing like reading or taking a warm bath to help you unwind.
- Ditch the Screens: Turn off your phone, tablet, or TV at least an hour before bed. The blue light messes with your sleep.
- Make Your Bedroom Cosy: Keep it cool, dark, and quiet, and make sure your bed is comfy.
- Watch What You Eat and Drink: Avoid big meals, caffeine, and alcohol close to bedtime—they can mess with your sleep.
Habit 3: Incorporate Physical Activity

Exercise boosts your energy, helps manage weight, and keeps your heart healthy. Plus, it’s amazing for lifting your mood.

Here are some fun and easy ways to get more active:
- Find What You Love: Whether it’s dancing, hiking, cycling, or yoga, choose activities you enjoy so it doesn’t feel like a chore.
- Start Small: If you’re new to exercise, start with short sessions. Even a 10-minute walk can make a difference.
- Make it Social: Grab a friend or join a class. Working out with others can make it more fun and keep you motivated.
- Sneak in Activity: Take the stairs, park further away, or do a quick workout during TV commercials. Little things add up!
- Set Goals: Aim for at least 30 minutes of moderate exercise most days. Setting goals can help you stay on track and see your progress.
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Habit 4: Practice Mindfulness and Meditation

Practising mindfulness and meditation can do amazing things for your mental health. It helps reduce stress, improve focus, and make you feel more connected to the present moment.

Here are some simple ways to get started:
- Start Small: Begin with just a few minutes of meditation each day. Even 3-5 minutes can make a big difference.
- Find a Quiet Spot: Choose a peaceful place where you won’t be disturbed. It could be a cosy corner of your home or a quiet park.
- Focus on Your Breathing: Pay attention to your breath. Inhale deeply, exhale slowly, and let your mind calm down.
- Use Guided Meditations: There are plenty of apps and online videos that can guide you through meditation if you’re not sure where to start.
- Be Consistent: Try to practice at the same time every day to build a habit. It could be in the morning to start your day or at night to wind down.
Habit 5: Eat a Balanced Diet

Alright, let’s talk food! Eating a balanced diet is key to feeling your best and staying healthy. It’s all about giving your body the nutrients it needs to function well, keep your energy up, and maintain a healthy weight.

Here are some tips for eating a balanced diet:
- Mix it Up: Include a variety of foods in your meals—fruits, veggies, whole grains, lean proteins, and healthy fats. Variety ensures you get a wide range of nutrients.
- Portion Control: Pay attention to portion sizes. It’s easy to overeat, even healthy foods, so be mindful of how much you’re putting on your plate.
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Habit 6: Plan Your Meals

Taking the time to plan your meals can simplify your life, save you money, and help you eat healthier. It’s all about being prepared and making intentional choices.

Here’s how to get started with meal planning:
- Pick a Planning Day: Choose one day a week to plan your meals. This helps you stay organised and ensures you have all the ingredients you need.
- Create a Menu: Decide what you’ll eat for each meal and make a menu. Include a variety of foods to keep your meals interesting and nutritious.
- Make a Shopping List: Write down everything you need for the week. Having a list helps you avoid unnecessary purchases and keeps you focused on healthy options.
- Prep in Advance: Spend some time prepping ingredients or even entire meals.
- Use Leftovers: Plan meals that can be turned into leftovers for the next day, therefore, this saves time and reduces food waste. One of my favourite meals to make is these Leftover Roast Chicken Tacos the day after a Sunday roast.
Habit 7: Create a Morning Routine

Starting your day with a solid morning routine can set the tone for a productive and positive day. A good morning routine helps you feel organised, reduces stress, and boosts your overall well-being.

Here are some tips to create a morning routine that works for you:
- Wake Up at the Same Time: Try to wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and makes it easier to get up in the morning.
- Move Your Body: Incorporate some form of physical activity into your morning. It could be a quick workout, a yoga session, or even a brisk walk. This boosts your energy and mood for the rest of the day.
- Eat a Healthy Breakfast: Fuel your body with a nutritious breakfast. Include a mix of protein, healthy fats, and whole grains to keep you satisfied and energised.
- Plan Your Day: Take a few minutes to plan your day. Write down your tasks and goals to stay organised and focused. This helps reduce stress and improves productivity.
Habit 8: Limit Screen Time

Limiting screen time can improve your physical and mental health, enhance your productivity, and help you reconnect with the real world.

Here are some tips to help you cut back on screen time:
- Set Screen-Free Zones: Designate certain areas of your home, like the dining room or bedroom, as screen-free zones to encourage more face-to-face interactions and better sleep.
- Schedule Breaks: Use the 20-20-20 rule to reduce eye strain—every 20 minutes, take a 20-second break to look at something 20 feet away. It gives your eyes a needed rest.
- Unplug Before Bed: Turn off screens at least an hour before bedtime. The blue light from devices can interfere with your sleep, so read a book or do a relaxing activity instead.
- Track Your Screen Time: Use apps or built-in phone features to monitor how much time you’re spending on screens. This can help you become more aware and make conscious changes.
- Engage in Other Activities: Find hobbies or activities that don’t involve screens, such as reading, crocheting, and board games. These can be more fulfilling and better for your health.
- Limit Social Media: Set specific times for checking social media and stick to them. Consider removing apps from your phone to reduce the temptation to mindlessly scroll.
Habit 9: Stay Organised

Having ADHD, staying organised hasn’t always been easy for me but finding systems that work for you will make your life run smoother and help reduce stress. So, when your space and schedule are in order, you can focus better and feel more in control.

Here are some tips to help you stay organised:
- Declutter Regularly: Spend a few minutes each day tidying up. Add it to your morning routine if it’s something you want to get out of the way. Getting rid of unnecessary items can make your space feel more open and calm.
- Use a Planner: Keep track of your tasks, appointments, and goals in a planner. Whether it’s digital or paper, having a place to write things down can help you stay on top of your responsibilities. I use the app Housy, which lets me add recurring tasks by room, and sets priority levels.
- Plan Your Week: At the start of each week, take a few minutes to plan out your schedule. Look at your appointments, deadlines, and goals to ensure you’re prepared for what’s ahead.
- Designate Spaces: Give everything a home. Assign specific places for your keys, mail, and other frequently used items so you always know where to find them. I’m a big fan of storage boxes and baskets, a place where I can just throw items in!
Habit 10: Practice Gratitude

Practising gratitude can change your outlook on life and improve your happiness. It’s all about focusing on the positive aspects of your life and appreciating what you have.

Here are some simple ways to practice gratitude:
- Keep a Gratitude Journal: Write down three things you’re grateful for each day. They can be big or small—what matters is acknowledging the good in your life.
- Express Thanks: Take the time to thank people in your life. Whether it’s a quick text, a handwritten note, or a heartfelt conversation, expressing gratitude strengthens your relationships.
- Mindful Moments: Spend a few moments each day reflecting on what you’re grateful for. It can be during your morning coffee, a walk outside, or before you go to bed.
- Gratitude Jar: Start a gratitude jar with your family. Write down things you’re grateful for on small pieces of paper and add them to the jar. At the end of the month or year, read them together.
- Positive Affirmations: Begin your day with positive affirmations. Remind yourself of the things you appreciate about your life, your abilities, and your journey.
Habit 11: Set Achievable Goals

Having achievable goals is a great way to make progress and stay motivated. Therefore, having clear, realistic goals gives you direction and a sense of purpose, helping you focus on what truly matters.

Here are some tips to set and achieve your goals:
- Be Specific: Define your goals clearly. Instead of saying, “I want to be healthier,” say, “I want to walk 30 minutes a day, five times a week.”
- Break It Down: Divide larger goals into smaller, manageable steps. This makes them less overwhelming and easier to tackle.
- Set a Timeline: Give yourself a deadline to stay on track. Having a timeframe helps you stay focused and motivated.
- Write It Down: Document your goals and track your progress. Seeing your achievements on paper can boost your motivation and help you stay committed.
- Stay Flexible: Be prepared to adjust your goals if needed. Life happens, and being adaptable can help you stay on course without getting discouraged.
- Celebrate Milestones: Acknowledge and celebrate your progress along the way. Rewarding yourself for small achievements keeps you motivated and positive.
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- Smart Weight Loss Goals: How To Make A Plan To Lose Weight
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Habit 12: Limit Processed Foods

Cutting back on processed foods can significantly improve your health and well-being. Processed foods shouldn’t be completely cut out of your diet, we all need balance! But processed foods often contain added sugars, unhealthy fats, and preservatives that aren’t good for your body. So focusing on whole, natural foods is a great way to ensure you’re getting the nutrients you need.

Here are some tips to help you limit processed foods:
- Read Labels: Check the ingredient list on packaged foods. If you see a long list of ingredients, especially ones you can’t pronounce, it’s probably highly processed.
- Cook at Home: Preparing meals at home gives you control over what goes into your food. You can use fresh ingredients and avoid unnecessary additives.
- Snack Smart: Choose whole food snacks like fruits, nuts, yoghurt, or veggies instead of processed snacks like crisps or sweets.
Habit 13: Take Time for Yourself

Taking time for yourself is so important for your mental and emotional well-being. It’s easy to get caught up in the hustle and bustle of daily life, so carving out some “me time” can help you recharge and stay balanced.

Here are some ways to make sure you’re taking time for yourself:
- Schedule It: Just like any other important appointment, schedule time for yourself in your calendar. Treat it as non-negotiable.
- Find Your Passion: Engage in activities you love, whether it’s reading, painting, gardening, or playing an instrument. Doing something enjoyable can help you relax and unwind.
- Practice Self-Care: Self-care can be anything that makes you feel good—taking a bubble bath, going for a walk, meditating, or even just sitting quietly with a cup of tea.
- Unplug: Disconnect from your devices for a bit. Turn off notifications, put your phone on aeroplane mode, and enjoy some screen-free time.
- Set Boundaries: Learn to say no to commitments that drain your energy. It’s important to set boundaries to protect your time and well-being.
- Reflect and Journal: Spend some time reflecting on your day or writing in a journal. This can help you process your thoughts and feelings, providing mental clarity and relief.
Habit 14: Spend Time Outdoors

Spending time outdoors is so good for you and something I try to make non-negotiable everyday. Fresh air, sunlight, and nature can do wonders for your well-being, consequently helping you feel more relaxed, energised, and connected to the world.

Here are some ways to incorporate more outdoor time into your routine:
- Take a Daily Walk: Make it a habit to take a walk outside each day, whether it’s around your neighbourhood, in a park, or along a nature trail. Walking is great exercise and allows you to enjoy the beauty of nature.
- Exercise Outside: Try doing your workouts outside instead of at the gym. Running, cycling, yoga, or even strength training can be done in a park or backyard.
- Have Outdoor Meals: If the weather is nice, eat your meals outside. Whether it’s a picnic in the park or just lunch on your patio, dining al fresco can be a refreshing change.
- Garden: Gardening is a rewarding way to spend time outdoors. It’s a great form of physical activity and can be incredibly satisfying as you watch your plants grow.
- Explore New Places: Make it a goal to visit new outdoor locations, like hiking trails, beaches, or nature reserves. Exploring different environments keeps things interesting and can be a fun adventure.
Habit 15: Maintain Social Connections

Building and maintaining social connections is vital for your mental and emotional well-being. Strong relationships provide support, enhance happiness, and help you cope with life’s challenges.

Here are some ways to nurture your social connections:
- Stay in Touch: Regularly reach out to friends and family through calls, texts, or social media. Even a quick message can strengthen your bond.
- Schedule Regular Meet-Ups: Plan regular get-togethers with friends or family, whether it’s a weekly dinner, a monthly coffee date, or a virtual hangout.
- Join Groups or Clubs: Engage in activities or hobbies that interest you and join groups or clubs related to those interests. This is a great way to meet new people and build connections.
- Be Present: When you’re with friends or family, be fully present. Put away your phone, listen actively, and engage in meaningful conversations.
- Volunteer: Volunteering is a wonderful way to meet new people and make a positive impact in your community. It can also give you a sense of purpose and fulfilment.
- Offer Support: Be there for others. Offering support and being a good listener can strengthen your relationships and provide mutual benefits.
15 Good Habits: Conclusion

Incorporating good habits into your daily routine is the foundation of a healthier, happier life. Each of these 15 good habits can make a significant impact on your mental and physical health.

Remember, it’s all about making small, sustainable changes that you can stick with over the long term. Again, you don’t have to implement all these habits at once. So, as you read through these ’15 Good Habits’ choose one or two that resonate with you, and gradually add more as you become comfortable.

Creating a healthier lifestyle is a journey, not a destination. So celebrate your progress, no matter how small, and be kind to yourself along the way. By committing to these healthy habits, you’re investing in your future self and paving the way for a more vibrant, balanced, and fulfilling life.

Have you enjoyed the post ’15 Good Habits for a Healthier Life’? Leave me a comment below with the habits that resonated most with you and why!
Weight Loss
Weight Loss vs. Body Fat Loss: How to Measure Progress
- May 23, 2024
- Comments Off on Weight Loss vs. Body Fat Loss: How to Measure Progress
- by Brooke
Introduction

Have you ever stepped on the scale after weeks of dieting and exercise, only to find that your weight hasn’t budged or has even gone up? It’s a frustrating experience that a lot of us have dealt with. The truth is that our obsession with the number on the scale often leads to misunderstandings about what it means to be healthy and fit. One common myth is that losing weight always means better health and a better body, but this isn’t necessarily true. This blog post aims to clarify the important difference between weight loss vs. body fat loss. While the terms are often used interchangeably, even by me across this blog; they refer to very different processes. Understanding this difference is essential for setting realistic goals and tracking progress.

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

Understanding Weight Loss vs. Body Fat Loss

Weight loss means your overall body weight goes down. This drop can come from losing fat, muscle, water, or even the food in your stomach. So, when the scale shows a lower number, it doesn’t always mean you’ve lost fat. You might be dehydrated, or you might have lost muscle because of not eating enough protein or not doing enough strength training.

People often aim to lose weight when they start a new diet or exercise plan. However, focusing only on the scale can be confusing and frustrating. Your weight can change daily due to water retention, hormonal shifts, and what you’ve eaten. So, while weight loss can be a part of your goals, it’s not the best way to measure your progress.

Body fat loss is different. It specifically means reducing the fat percentage in your body. This happens when you lose fat while keeping as much muscle as possible. Unlike general weight loss, body fat loss focuses on improving your body composition—the ratio of fat to muscle in your body.

To lose body fat, you need to be in a sensible and sustainable calorie deficit, exercise regularly, and do strength training. Lowering body fat reduces your risk of heart disease, diabetes, and some cancers. It also helps prevent weight loss plateaus caused by metabolic adaptation.

Knowing the difference between weight loss and body fat loss is key to setting realistic fitness goals. The scale gives you a broad measure, but focusing on body fat loss ensures you’re losing the right kind of weight.

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- Self-Discipline Affirmations To Help With Weight Loss Plateaus
The Science Behind Weight Loss vs. Body Fat Loss

How Weight is Lost

To lose weight, you need to create a caloric deficit. This means burning more calories than you consume. It’s the basic math of weight loss.

Your diet plays a huge role. Eating fewer calories than your body needs forces it to use stored energy, leading to weight loss. Exercise also helps by burning extra calories and increasing your overall energy expenditure.

How Body Fat is Lost

Losing body fat involves more than just cutting calories. It’s about how your body uses those calories. Your metabolism and hormones play a big role. A healthy metabolism helps your body burn fat more efficiently. Hormones like insulin and cortisol can affect how your body stores and burns fat.

Resistance training is crucial. Lifting weights or doing body-weight exercises helps you preserve muscle while losing fat. Protein intake is also important. Eating enough protein supports muscle maintenance and repair, which helps keep your metabolism high.

Understanding these processes helps you see why just cutting calories isn’t enough. You need a balanced approach that includes proper nutrition and strength training to lose body fat effectively.

Why Body Fat Loss is More Important

Health Benefits

Minimising body fat is important for your health. It reduces the risk of conditions like heart disease and diabetes. When you lower your body fat, you’re not just getting slim; you’re improving your heart health and blood sugar levels.

Aesthetic Benefits

Body fat loss also makes a big difference in how you look. It reveals a better muscle definition, giving you a more “toned” appearance.

When you lose fat but keep your muscles, your body looks firmer and more athletic. This is why focusing on body fat loss rather than just weight loss leads to a more impressive transformation. You’ll feel stronger and look fitter, even if the scale doesn’t show a massive drop.

Preventing Metabolic Adaptation

Keeping muscle is key to preventing metabolic adaptation. When you lose weight, your metabolism can slow down, making further weight loss harder. This is because your body becomes more efficient at using energy, a natural survival mechanism.

Muscle mass plays a crucial role in maintaining a healthy metabolism. Muscle tissue burns more calories at rest compared to fat tissue. The more muscle you have, the higher your resting metabolic rate (RMR). This means you burn more calories throughout the day, even when you’re not exercising.

To prevent metabolic adaptation, it’s important to preserve muscle through resistance training and by eating more protein.

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Measuring Weight Loss

Traditional Methods

One of the most common ways to measure weight loss is by using a scale. Regularly weighing yourself can give you a quick snapshot of your overall weight. A lot of people choose to weigh themselves daily to track their progress.

Pros of Daily Weigh-ins:
- Provides immediate feedback.
- Helps you stay accountable.
- Can motivate you to stick to your goals.
Cons of Daily Weigh-ins:
- Daily fluctuations can be discouraging.
- Can lead to an unhealthy obsession with the scale.
- Doesn’t differentiate between fat, muscle, and water weight.
Limitations of Scale Weight

The scale doesn’t tell the whole story. It only measures total body weight, which can fluctuate due to various factors.

Water Retention and Fluctuations: Your body can retain water due to high sodium intake, hormonal changes, or after intense workouts. This can make you weigh more even if you’re losing fat.

Misleading Results Due to Muscle Gain or Loss: When you start a new fitness plan, especially one that includes strength training, you might gain muscle. Muscle weighs more than fat, so your scale weight might stay the same or even increase. This can be misleading if you’re only focused on the number. Conversely, losing muscle due to inadequate protein intake or not exercising can make the scale show a lower number, but this isn’t the kind of weight loss you want.

Understanding these limitations is crucial. While the scale can be a useful tool, it’s important to use it alongside other methods to get a complete picture of your progress.

Measuring Body Fat Loss

To get a true picture of your progress, measuring body fat loss is crucial. There are several methods to do this effectively:
- Body Fat Percentage Scales: These scales use bioelectrical impedance to estimate body fat percentage. They’re easy to use and can be done at home.
- Skinfold Calipers: This method involves pinching the skin at various body parts to measure fat thickness. It’s affordable and can be quite accurate if done correctly.
- DEXA Scans: Dual-Energy X-ray Absorptiometry (DEXA) scans provide a detailed breakdown of body composition, including bone density, muscle mass, and fat percentage. It’s highly accurate but more expensive and usually requires a visit to a medical facility.
- Bioelectrical Impedance Analysis (BIA): Similar to body fat percentage scales, BIA devices send a small electrical current through the body to measure fat and lean mass. It’s quick and non-invasive.
Using these methods, you can track your body composition changes more accurately. This helps you stay motivated and ensures you’re losing the right kind of weight for a healthier, fitter body.

Other Methods to Measure Weight Loss vs. Body Fat Loss

Circumference Measurements

Measuring the circumference of various body parts is a simple and accurate way to track changes in body composition.

How to Measure:
- Waist: Measure at the narrowest point, usually just above the belly button.
- Hips: Measure at the widest part of your hips.
- Other Body Parts: You can also measure your thighs, arms, and chest.
Tracking Changes Over Time:
- Take measurements consistently, ideally at the same time of day and under similar conditions.
- Record these measurements regularly (e.g., weekly or monthly) to observe trends and progress.
Progress Photos

Taking progress photos is a visual tool to complement other measurements.

Tips for Consistent and Accurate Photos:
- Take photos in the same location, with the same lighting, and from the same angles each time.
- Wear similar clothing to highlight changes in body shape.
- Take front, side, and back views for a complete picture.
Visual Comparison for Motivation:
- Comparing photos over time can provide a clear visual representation of your progress.
- This can be especially motivating when the scale isn’t showing significant changes.
Fitness Performance

Tracking improvements in your fitness levels is one of my favourite ways to measure progress.

Tracking Strength, Endurance, and Flexibility:
- Strength: Record weights lifted, number of reps, and sets performed.
- Endurance: Track running or cycling distances and times, or how long you can sustain a cardio workout.
- Flexibility: Note improvements in stretches or yoga poses.
Relationship Between Fitness Gains and Body Composition:
- Increased strength and endurance often correlate with muscle gain and fat loss.
- Improvements in fitness performance can indicate positive changes in body composition, even if the scale doesn’t show a big drop.
All of these methods can provide a more detailed and motivating picture than relying on the scale alone.

Setting Realistic Goals and Expectations

Setting the right goals can make all the difference. It’s natural to be over-ambitious and want to see immediate changes, but setting realistic goals will keep you motivated and set you up for long-term success.
- Maintains Motivation: Realistic goals are achievable and provide a sense of progress, which helps maintain motivation. When goals are too lofty or unrealistic, it can lead to frustration and demotivation.
- Prevents Burnout: Unrealistic goals often require unsustainable efforts, leading to burnout and giving up on the journey altogether. Realistic goals allow for gradual progress, reducing the risk of burnout.
- Promotes Consistency: Realistic goals are easier to incorporate into your daily life, making it more likely that you’ll stick with them over the long term. Consistency is key to achieving lasting results.
- Reduces Risk of Injury: Unrealistic goals may push you to overexert yourself, increasing the risk of injury. Realistic goals allow for gradual progression, reducing the risk of injury and promoting safe and sustainable progress.
- Improves Mental Health: Achieving realistic goals boosts confidence and self-esteem, contributing to positive mental health. Unrealistic goals can lead to feelings of inadequacy and self-doubt.
- Boosts Dopamine and Enhances Sense of Reward: Achieving small, realistic goals triggers the release of dopamine, a neurotransmitter associated with pleasure and reward. This creates a positive feedback loop, reinforcing your motivation to continue working towards your goals. By celebrating each milestone, no matter how small, you create a sense of accomplishment that propels you forward on your fitness journey.
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Key Points
- Weight loss and body fat loss are distinct processes; understanding this difference is crucial for setting realistic goals.
- Weight loss refers to overall body weight reduction, while body fat loss targets fat percentage while preserving muscle mass.
- Effective fat loss requires creating a caloric deficit, optimizing metabolism, and incorporating resistance training.
- Body fat loss offers health benefits, and aesthetic improvements, and prevents metabolic adaptation.
- Traditional methods like scale weight have limitations; complementary measurements like body fat percentage scales provide a more accurate reflection of fat loss.
- Additional methods such as circumference measurements and progress photos complement body fat loss tracking.
- Setting realistic goals maintains motivation, prevents burnout, and promotes consistency.
- Celebrating small achievements boosts dopamine and enhances the sense of reward, reinforcing motivation.
- Overall, achieving a healthier, fitter self is about more than numbers on the scale—it’s about holistic well-being and body composition.
Weight Loss vs. Body Fat Loss: Conclusion

Understanding the difference between weight loss and body fat loss is important not only for your health but in keeping you motivated. Remember, the journey to a healthier, fitter self is about more than just the numbers on the scale. It’s about improving your overall health, feeling stronger, and achieving a body composition that supports your well-being.

Take a moment to assess your current methods for tracking progress. Are you relying solely on the scale, or are you incorporating other measurement techniques? Share your progress stories or ask questions in the comments below—I’d love to hear from you!

Further Reading:
- Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults
- Body Composition Changes in Weight Loss: Strategies and Supplementation for Maintaining Lean Body Mass, a Brief Review
Weight Loss
Self-Discipline Affirmations To Help With Weight Loss Plateaus
- May 20, 2024
- 0 comments
- by Brooke
Introduction

You’ve been following your diet and exercise routine for weeks, and the numbers on the scale have steadily dropped. Then, suddenly, progress stops. Despite your continued efforts, your weight refuses to budge any further. This is known as a weight loss plateau and is something nearly everyone experiences. Studies show that up to 95% of people attempting to lose weight hit a plateau at some point. So how can self-discipline affirmations help with this?

Maintaining motivation during these plateaus can be hard but is so important for long-term success. It’s easy to feel discouraged and tempted to quit when progress comes to a stop. However, how you respond to these challenges makes all the difference. Staying motivated helps you push through the tough times, ensures you continue making healthy choices, and ultimately leads to achieving your weight loss goals.

In this post, I want to talk about the power of affirmations, and how they work, and give you examples of self-discipline affirmations designed to help you stay motivated during weight loss plateaus. These affirmations will hopefully reinforce your commitment, boost your resilience, and keep your mindset positive, allowing you to overcome any obstacles in your path.

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

Understanding Weight Loss Plateaus

A weight loss plateau is when your body stops losing weight despite maintaining your regular diet and exercise routine. This stall in progress can last for weeks or even months, and it’s a common phase in any weight loss journey. Essentially, it’s your body’s way of adapting to the changes you’ve made, conserving energy, and stabilising at a new weight.

Potential Causes of a Weight Loss Plateau
- Metabolic Adaptations: As you lose weight, your metabolism slows down because your body requires fewer calories to maintain a smaller size. This means the same caloric intake and exercise that once led to weight loss now merely maintain your current weight. I have an entire post on Metabolic Adaptation explaining this further and what you can do about it: How To Fix Metabolic Adaptation.
- Eating Habits: Over time, you may become less strict with portion sizes or eat more high-calorie foods, leading to a caloric intake that matches your energy expenditure.
- Exercise Routines: Your body can become efficient at performing the same workouts, leading to fewer calories burned. Lack of variety or intensity in your exercise regimen can also contribute to plateaus.
- Muscle Gain: Sometimes, plateaus occur because you’re gaining muscle while losing fat. Since muscle is denser than fat, your weight might remain the same or even increase while your body composition improves.
- Hormonal Changes: Fluctuations in hormones, such as those related to stress, sleep, and menstrual cycles, can impact weight loss and contribute to plateaus.
Hitting a weight loss plateau can be incredibly frustrating and disheartening. You might feel like all your hard work is for nothing, leading to decreased motivation and a sense of defeat. But plateaus are a normal part of the process, and there is always a cause for them. By keeping a positive mindset and trying strategies like self-discipline affirmations, you can overcome the psychological impact of a plateau, identify the cause and continue working towards your goals.

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What Is An Affirmation?

Affirmations are positive statements designed to create a shift in your thinking, emotions, and ultimately, your actions. When you repeat positive affirmations, you’re training your brain to think differently. Over time, this can lead to a more positive mindset, making it easier to tackle challenges and setbacks with a can-do attitude.

Affirmations are usually phrased in the present tense and reflect a specific goal or intention. Affirmations are used as a tool for self-improvement and personal development, aiming to challenge and overcome negative thoughts or self-doubt. By repeating affirmations, you can change your thinking patterns & boost your confidence.

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The Science Behind Affirmations

You may be sceptical and view affirmations as simplistic or wishful thinking, questioning how words can change behaviour or mindset. But there is a science behind it!

Neuroplasticity And Rewiring The Brain

Our brains possess an amazing capacity for change, known as neuroplasticity. Neuroplasticity, in simple terms, is the brain’s ability to change and adapt throughout life. Your brain can reorganize itself by forming new neural connections and pathways. Think of it as your brain’s way of rewiring or reshaping itself in response to learning, experience, or injury.

Affirmations tap into this phenomenon, acting as a catalyst for rewiring neural pathways. When you consistently repeat positive affirmations, you engage in a process that strengthens the connections between neurons associated with optimistic thinking. As a result, this rewiring can lead to a shift in your overall mindset, making it more inclined toward success, resilience, and a positive outlook on life.

The Impact Of Positive Affirmations On Brain Chemistry

Affirmations don’t just influence the wiring of your brain; they also have an impact on brain chemistry. Specifically, when you repeat positive affirmations, your brain releases neurotransmitters like dopamine and serotonin, which contribute to a sense of motivation and reward and create a positive feedback loop. Over time your brain becomes more receptive to constructive thoughts and behaviours.

Studies And Research Supporting The Effectiveness Of Positive Affirmations For Losing Weight

Research in psychology and neuroscience has shown that the regular practice of positive affirmations can lead to tangible improvements in various aspects of life. Studies have shown how affirmations contribute to enhanced self-esteem, increased exercise and activity, and overall better health outcomes. These findings highlight the potential of affirmations as a practical and evidence-backed tool for promoting positive behaviour change.

Studies:
30 Self-Discipline Affirmations To Try
1. I am committed to my weight loss journey, no matter the challenges.
2. Every small step I take is progress towards my ultimate goal.
3. My body is transforming, even if I can’t see it right now.
4. I am capable of achieving my weight loss goals.
5. I am dedicated to my health and well-being.
6. I trust the process and stay patient with myself.
7. I am resilient and can handle setbacks.
8. I am making healthy choices every day.
9. I celebrate my progress, no matter how small.
10. I am in control of my cravings and make mindful decisions.
11. I am proud of my commitment to a healthier lifestyle.
12. I embrace challenges as opportunities to grow stronger.
13. I focus on how far I’ve come, not how far I have to go.
14. I am patient with myself and my body.
15. I believe in my ability to achieve lasting change.
16. I stay motivated and positive, even during plateaus.
17. I am consistent in my efforts and see results over time.
18. I am grateful for the progress I’ve made.
19. I am worthy of a healthy body.
20. I push through challenges and stay committed.
21. I am focused on my long-term health and happiness.
22. I trust myself to make the best decisions for my body.
23. I am disciplined and stay on track with my goals.
24. I choose to see obstacles as temporary setbacks.
25. I am becoming stronger and healthier every day.
26. I have the power to change my habits and my life.
27. I stay motivated by remembering my reasons for starting.
28. I am patient and persistent in my journey.
29. I love and respect my body through all its changes.
30. I am in control of my actions and choices.
How To Practice Self-Discipline Affirmations

Choose a handful of affirmations that give you good vibes and make saying them a part of your day. Whether it’s during your morning routine, while you are getting ready, or before bedtime, find moments that fit naturally.

You can also stick some affirmations on your mirror or computer screen—little reminders to uplift your spirit throughout the day. Remember, it’s not about perfection but about making positive affirmations a part of your daily routine. Positive affirmations are all about keeping it friendly, simple, and uniquely yours. Make it a habit, enjoy the process, and let those affirmations be your friendly companions on your weight loss journey.

Additional Strategies to Complement Self-Discipline Affirmations

Review Goals

Affirmations won’t help you reach your goals if your goals are unachievable, so regularly reviewing and adjusting your weight loss goals is important. Set aside time each week or month to assess your progress and make necessary changes. This could involve setting smaller, more manageable goals or redefining your long-term goals based on your current progress. By keeping your goals realistic, you make sure they stay a source of motivation and not frustration.

Track Progress

Keeping a log of your diet and exercise routines can help you identify areas for improvement and maintain accountability. Record what you eat, your workout routines, and any other relevant activities daily. This can help you stay on track and also let you spot patterns that could be stopping your progress.

Seek Support

Having supportive people around you can hugely increase your motivation and accountability. Support groups, whether online or in-person, can provide a platform to share experiences, challenges, and successes with other people who have the same goals as you. And finding a workout buddy can make your exercise sessions more fun and less solitary.

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Self-Discipline Affirmations: Conclusion

Remember, weight loss plateaus are a normal part of the journey. They can be frustrating, but with the right mindset and tools, you can overcome them. Affirmations are a small way to maintain your motivation and resilience, helping you push through tough times and stay committed to your goals. Embrace the challenges as opportunities to grow stronger and more determined.

Share your favourite affirmations or success stories in the comments below. Your experiences can inspire and motivate others who might be facing similar challenges. Don’t forget to subscribe to the blog for more tips on sustainable health and fitness. Together, we can achieve our goals and support each other along the way!
Weight Loss
Mindset Matters: Change How You Think To Lose Weight
- February 16, 2024
- 0 comments
- by Brooke
How many times have you started a new diet, convinced this time would be different, only to end up back at square one? It’s frustrating, exhausting, and honestly, a bit soul-destroying. But what if I told you the real key to weight loss success isn’t just about food or exercise—mindset matters more than anything?

Your thoughts, beliefs, and attitudes shape every choice you make on this journey. If you’re stuck in a negative mindset—constantly doubting yourself, obsessing over perfection, or feeling like you’re doomed to fail—it’s no surprise that weight loss feels like an uphill battle.

But the good news? You can change how you think—and when you do, everything changes.

Let’s talk about why your mindset matters most when it comes to sustainable weight loss, and how you can shift it to finally see long-term success.
Table of Contents
Why Mindset Matters: How Your Thinking Affects Weight Loss
Common Mindset Blocks That Keep You Stuck
The Power of a Growth Mindset
How to Shift Your Mindset for Weight Loss Success
Final Thoughts: Your Mindset Matters and is Your Biggest Weight Loss Tool
Why Mindset Matters: How Your Thinking Affects Weight Loss

Your mindset is the foundation of everything. It determines how you see yourself, how you handle challenges, and whether you stay committed when things get tough.

A positive, growth-oriented mindset makes it easier to:
- Stay consistent—even when progress feels slow.
- Bounce back from setbacks instead of giving up.
- Enjoy the journey instead of just focusing on the finish line.
On the flip side, a negative, limiting mindset can:
- Keep you stuck in the yo-yo dieting cycle.
- Make you feel guilty and ashamed when you’re not “perfect.”
- Lead to self-sabotage whenever progress isn’t fast enough.
Bottom line? Your thoughts create your reality—so if you want to lose weight and keep it off, you need to work on what’s happening in your head first.

Common Mindset Blocks That Keep You Stuck

Ever feel like you’re your own worst enemy on this journey? You’re not alone. Here are some common mindset traps that hold people back:

All-or-Nothing Thinking

“I ate one ‘bad’ meal, so I might as well give up and start over Monday.”
Nope! One meal doesn’t ruin your progress. A balanced mindset beats extremes.

Perfectionism

“If I don’t do everything perfectly, I’m failing.”
Weight loss isn’t about being perfect—it’s about being consistent.

Self-Limiting Beliefs

“I just don’t have the willpower to lose weight.”
You do—you just need the right strategies, not more self-criticism.

Emotional Eating

“I’m stressed, so I need comfort food.”
Food is fuel, not therapy. Learning to manage emotions without eating is key!

The Power of a Growth Mindset

The most successful people in weight loss (and life!) have something in common: a growth mindset.

Instead of seeing setbacks as failures, they see them as opportunities to learn and improve.

Fixed Mindset: “I suck at losing weight. I’ll never be able to do this.”

Growth Mindset: “This is tough, but I can learn from my mistakes and keep improving.”

When you start seeing weight loss as a learning process rather than a “pass or fail” test, everything changes. Progress, not perfection, is the goal.

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How to Shift Your Mindset for Weight Loss Success

Challenge Your Limiting Beliefs

Next time you catch yourself thinking, “I’ll never lose weight,” ask yourself:
Why do I believe that? What proof do I actually have?

Chances are, it’s not that you “can’t” lose weight—you just haven’t found the right approach for you yet.

Swap negative thoughts for empowering ones

“I’m just not disciplined enough.”
“I am building habits that make me stronger every day.”

“I always fail at this.”
“Every setback is a chance to learn and do better.”

Practice Self-Compassion

Being hard on yourself won’t help you lose weight faster—it’ll just make you miserable. Instead of beating yourself up for a “bad” day, treat yourself with the same kindness you’d give a friend.

If your best mate told you they had a tough week, would you say:

“Wow, you’re a failure. Just quit now.”
or
“That’s okay! Progress isn’t ruined by one tough week. Keep going!”

Exactly. Be as kind to yourself as you are to others.

Set Realistic Goals

One of the biggest motivation killers? Setting goals that are too extreme and feeling like you’re constantly failing.

“I need to lose 10lbs this month.”
“I’ll focus on building consistent habits and celebrate small wins.”

“I have to work out every single day.”
“I’ll find movement I enjoy and aim for progress, not perfection.”

Weight loss is a long game. The people who succeed are the ones who stick with it, even when progress is slow.
Mindset Hacks for Weight Loss Success: Must-Read Posts

Struggling with motivation? Stuck in self-doubt? These posts will rewire your mindset, boost confidence, and keep you on track!
Final Thoughts: Your Mindset Matters and is Your Biggest Weight Loss Tool

Weight loss isn’t just about what you eat or how much you exercise—it’s about how you think.
- Shift your mindset, and you’ll shift your results.
- Challenge limiting beliefs and replace them with empowering ones.
- Be kind to yourself, stay consistent, and focus on progress.
Your mindset is your greatest tool—use it wisely! Now tell me, what’s one mindset shift you’re working on right now? Drop it in the comments!

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Weight Loss
How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey
- January 15, 2024
- 2 Comments
- by Brooke
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)
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.“

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.

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

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.

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.

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!)

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.

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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.
Nutrition
Science-Based Nutrition: 5 Tips To Lose Weight The Healthy Way
- January 10, 2024
- 0 comments
- by Brooke
Introduction

Have you found yourself lost in the sea of weight loss nutrition advice? Navigating the world of nutrition can feel like solving a puzzle, with countless pieces and conflicting advice. You start on your weight loss journey by following the latest diet trend, only to find that it doesn’t quite deliver the promised results. Before you know it, you’re pulled in another direction by a new approach that claims to be the key to effortless weight loss. The cycle repeats, and you’re left feeling like you’re trapped in a maze of contradictory information. In this post, I want to talk about approaching weight loss with science-based nutrition strategies.

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

1. Prioritize Nutrient Density

When on a diet, we often focus on the energy density of food i.e. how many calories a food has. But it’s not just about counting calories; it’s about making every calorie count. Nutrient density on the other hand is the concentration of essential vitamins and minerals relative to its calorie content.

To lose weight you need to burn more calories than you eat, so why does nutrient density matter?

Nutrient-dense foods are usually more satisfying and can help control hunger. When you prioritize nutrient density, you’re making each calorie count by choosing foods that keep you fuller for longer. This can lead to reduced overall calorie intake without sacrificing satiety.

The science behind prioritizing nutrient density in weight loss is grounded in the understanding of how different nutrients impact the body’s physiology and metabolism.

Examples of How Nutrient Density Can Affect Weight Loss
- Hormonal Regulation: Nutrient-dense foods play a role in regulating hormones that influence hunger and satiety. For example, fibre, like from fruits and vegetables, slows down digestion and promotes a feeling of fullness. Hormones like leptin and ghrelin, which control appetite and are responsible for weight management, respond positively to nutrient-dense, fibre-rich meals, helping to manage caloric intake. Both my FREE Nutrition for Weight Loss eBook and my Complete Weight Loss Guide go into more detail about leptin and ghrelin, eating for satiety and more science-based nutrition advice.
- Metabolic Efficiency: Your body requires energy to digest, absorb, and utilize nutrients from food. This is known as the thermic effect of food (TEF). Protein has the highest TEF among macronutrients, requiring more energy for digestion and metabolism. By choosing foods high in protein, you can increase calorie expenditure through TEF. Which can contribute to a more efficient metabolism.
- Blood Sugar Regulation: Highly processed and refined foods, that are lacking in nutrient density, can lead to rapid spikes and crashes in blood sugar levels. These fluctuations can trigger feelings of hunger, leading to overeating and cravings for more sugary or high-calorie foods. Nutrient-dense choices contribute to more stable blood sugar levels, reducing the likelihood of these swings.
Examples of Nutrient Dense Foods
- Kale: Rich in vitamins A, C, and K, as well as folate and minerals like calcium and potassium.
- Salmon: A great source of omega-3 fatty acids, high-quality protein, vitamin D, and B vitamins. It also provides essential minerals like selenium (great for your skin!)
- Blueberries: Full of antioxidants, vitamins C and K, as well as fibre.
- Quinoa: Quinoa is a complete protein, providing all essential amino acids. It’s also high in fibre, magnesium and iron.
- Sweet Potatoes: A nutrient-dense source of complex carbohydrates, fibre, and beta-carotene, which converts to vitamin A in the body.
- Almonds: A good source of healthy fats, protein, and vitamin E. They also contain minerals like magnesium and potassium.
- Broccoli: High in vitamins C and K. It also provides fibre, folate, and antioxidants.
- Eggs: Eggs are another complete protein source and contain vitamin B12, choline, and selenium.
- Greek Yogurt: Rich in protein, calcium, and probiotics, supporting gut health.
- Spinach: Full of vitamins A and K, iron, and folate.
Including nutrient-dense foods in your diet will not only boost satiety but will help ensure that you’re still getting essential nutrients while cutting calories.

2. Balanced Macronutrients

What are Macronutrients?
- Carbohydrates: Carbohydrates are the body’s main source of energy. They are broken down into glucose, which is then used by cells for fuel. Carbohydrates include simple sugars (like glucose and fructose) and complex carbohydrates (like starch and fibre). They are found in foods like fruits, vegetables, grains, and legumes.
- Proteins: Proteins are crucial for building and repairing tissues, as well as for the production of enzymes, hormones, and other molecules in your body. Proteins are made up of amino acids, and there are essential and non-essential amino acids that the body needs. Sources of protein include meat, poultry, fish, eggs, dairy products, legumes, nuts, and seeds.
- Fats: Fats play an important role in energy storage, cell structure, and the absorption of fat-soluble vitamins (A, D, E, K). There are different types of fats, including saturated fats, unsaturated fats (monounsaturated and polyunsaturated), and trans fats. Healthy sources of fats (unsaturated) include avocados, nuts, seeds, olive oil, fatty fish, and certain plant oils.
Each macronutrient plays a unique role in supporting bodily functions. Finding the right balance contributes not only to your overall well-being but also to effective weight management.

Examples of How Macronutrient Balance Can Affect Weight Loss
- Steady Energy Release: A balanced intake of carbs, proteins, and fats provides a steady release of energy throughout the day. Carbohydrates fuel immediate energy needs, while proteins and fats contribute to sustained energy, preventing energy crashes.
- Enhanced Metabolism: Proteins have a higher thermic effect (Going back to TEF), and so require more energy for digestion. Making sure you eat enough protein may slightly boost metabolism because of this.
- Improved Satiety: A well-balanced meal can help regulate hunger hormones (leptin & ghrelin), promote a feeling of fullness and reduce the chances of overeating. Protein and healthy fats, especially, contribute to increased satiety.
- Muscle Preservation: Eating enough protein is essential for maintaining muscle mass during weight loss. And muscle requires more energy than fat to be maintained, which can help prevent metabolic adaptation.
Ideal Macronutrient Split For Weight Loss

There isn’t a one-size-fits-all answer to the ideal macronutrient intake for weight loss because we’re all different and it varies based on factors like age, gender, and activity levels. But a balanced approach for weight loss would fit into the below ranges:
- Carbs: 45–65%
- Proteins: 10–35%
- Fats: 20–35%
It’s up to you to tweak how much of each you want to include. You might start with 60% carbs but find you are not feeling full between meals. So it would be a good idea to decrease carbs and increase protein and/or fat to see if it makes a difference. Keep tweaking it until you find a good balance.

When it comes to sustainable health, looking at the big picture of nutrition makes all the difference. If you’re interested in an approach that’s both nourishing and realistic, check out my guide to holistic nutrition for a well-rounded take on eating.

3. Practice Mindful Eating Along With Science-Based Nutrition

In the hustle and bustle of modern life, mealtimes can become a rushed or secondary activity. This is where mindful eating comes in. Mindful eating is simply paying full attention to what you’re eating, savouring each bite without distraction.

The science behind mindful eating is rooted in the principles of mindfulness and its effects on both the physiological and psychological sides of eating. Several scientific studies have explored the impact of mindful eating on various aspects of health, including weight management.

Why Mindful Eating is Part of Science-Based Nutrition

Practicing mindful eating is not just a trend or fad; it has a solid foundation in scientific understanding. Here are several reasons why mindful eating is considered part of science-based nutrition:
- Stress Response and Digestion: By reducing stress during meals through mindfulness, the body is better able to digest food and absorb nutrients efficiently.
- Hormonal Regulation: Mindful eating has been associated with improved hormonal regulation, particularly with hormones related to hunger and satiety (Leptin and ghrelin again!)
- Mind-Body Connection: Mindful eating creates a stronger mind-body connection. By being fully present during meals, you can tune into physical hunger and fullness cues more easily. This connection helps prevent mindless or emotional eating and encourages a more intuitive relationship with food.
- Reduced Emotional Eating: Mindful eating can reduce emotional eating by allowing you to be aware of emotional triggers and choose healthier coping mechanisms.
- Weight Management: By gaining more awareness of portion sizes, reducing impulsive eating, and preventing overeating, you might naturally achieve a more balanced and healthy diet.
Tips To Practice Mindful Eating:
- Sit at a table to eat
- Identify what stops you from focusing on the food and remove it from the environment while eating
- Chew food thoroughly
- Pause mid-meal for a few minutes – it can sometimes take a while for us to recognise when we’re full, pausing mid-meal gives your body time to catch-up.
- Pay attention to the change of taste in food, I’ve often pushed past fullness, ignoring the fact that the food doesn’t even taste good anymore…because I’m full! You’d be much better off saving the rest for later, or the next day where you will enjoy it again.
Incorporating mindfulness into your meals not only changes the way you eat but can also create a positive relationship with food, allowing you to learn to eat more intuitively over time.

4. Hydration

Proper hydration is a crucial aspect of science-based nutrition and plays an important role in supporting your weight loss journey. Impacting not only your overall health but also the efficiency of your body’s natural fat-burning processes.

How Hydration Contributes To Weight Loss
- Appetite Regulation: Thirst can sometimes be mistaken for hunger. By By staying hydrated, you can learn to tell the difference between true hunger and your body’s need for water, helping you make more mindful eating choices and avoid unnecessary snacking.
- Boosted Metabolism: Drinking water can boost metabolism through something called water-induced thermogenesis. Water-induced thermogenesis is an increase in metabolic rate or calorie burning that happens when the body works to heat the ingested water to its internal temperature. This is a short-term effect, and the increase in metabolic rate is temporary. It happens shortly after drinking water and can last for about 30 to 60 minutes.
- Improved Exercise Performance: When you’re well-hydrated, you have more energy and endurance during workouts. This not only improves your exercise performance but also contributes to burning more calories.
- Reduced Water Retention: When your body is consistently provided with a good amount of water, you’re less likely to hold onto excess water weight.
Tips for Staying Hydrated
- Know How Much Water You Need: Most adults need around 2 to 2.5 litres of water a day, but this depends on factors like weather and exercise etc. The best thing you can do is to make sure you drink whenever you first feel thirst.
- Keep a Bottle in Sight: Invest in a reusable water bottle and keep it within eyesight to remind you to drink.
- Set Reminders: If you find you often forget to drink, set reminders on your phone/watch or use an app to remind you throughout the day.
- Flavour Your Water: If you’re not a fan of plain water, add juice or slices of fruit to make it more appealing.
- Drink Herbal Tea: Teas and coffees still contribute towards your water intake and herbal teas in particular are great due to their other health benefits.
- Eat More Water-Based Snacks: food also counts towards water-intake. Choose more water-rich foods, like watermelon, cucumber, and celery.
5. The Science-Based Nutrition Of Whole, Unprocessed Foods

Whole foods are foods that are in their natural, unprocessed state, or have only been minimally processed in a way that does not strip away their nutritional value, like freezing or canning. These foods are close to their original form as found in nature and usually don’t contain added ingredients like preservatives, artificial colours, or sweeteners.

Examples of Whole Foods
- Fruits and Vegetables: Any fresh or frozen fruits and vegetables.
- Whole Grains: Brown rice, quinoa, oats, and whole wheat are minimally processed, but retain their nutrients.
- Lean Proteins: Unprocessed, lean protein sources like chicken breast, fish, tofu, and eggs are considered whole foods.
- Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds.
- Dairy: Unprocessed dairy products, like plain yogurt, milk, and cheese, can be considered whole foods.
- Unprocessed Meats: Fresh, unprocessed meats like lean cuts of beef or poultry.
- Legumes: Beans, lentils, and peas.
On the other side of this are ultra-processed foods. These are foods that have been changed from their natural state through industrial processing. These foods often have a lot of ingredients you wouldn’t use in your own kitchen, like additives and preservatives. They are designed for convenience, long shelf life, and palatability, but they often lack the nutritional quality found in whole and minimally processed foods. A lot of these foods have been designed to be extremely appealing to our senses, through the manipulation of taste, texture, and smell. The goal is to create products that are hard to resist and lead to overconsumption.

Examples of Ultra-Processed Foods
- Fast Food: Burgers, chips, chicken nuggets, pizza and other foods from fast-food restaurants will usually fall into the category of ultra-processed foods.
- Packaged Snacks: Chips, cookies, crackers, and other snack items that come in packets.
- Frozen Dinners: Ready-made frozen meals, often containing various ingredients, additives, and preservatives.
- Industrial Baked Goods: Mass-produced baked goods like cakes, pastries, and certain breads.
- Sausages and Processed Meats: Processed meats like sausages, bacon, and deli meats.
It’s important that the majority of your diet is made up of whole foods. But you also don’t want to deprive yourself of food you love. The best way to find a good balance is to practice the 80/20 approach. Aim to make 80% of your food choices whole and nutrient-dense while allowing 20% for flexibility, including treats and processed foods. No food should be off limits, as it will only make you want it more.

[WATU 2]

Science-Based Nutrition: Conclusion

There is so much conflicting information out there that it’s hard to know where to start. But with this foundational knowledge of science-based nutrition, you can approach your weight loss journey with confidence. Instead of succumbing to the noise of quick fixes and trendy diets, focus on sustainable practices rooted in scientific understanding. Change up your eating habits to prioritize nutrient-dense foods, with a balanced macronutrient profile, practice mindful eating, stay hydrated, and opt for whole, unprocessed foods where you can. The key to successful weight loss lies not in drastic measures but in informed, sustainable choices.

Have you found this post informative? If so I would love to hear from you! Leave a comment below with your own experience!
Nutrition, Weight Loss, Wellbeing
Unconditional Permission to Eat for Sustainable Weight Loss
- January 4, 2024
- 0 comments
- by Brooke
Introduction

Have you found yourself in a constant cycle of restrictive diets? When starting a weight loss journey, it’s easy to think only of what you can’t eat and what you’ll miss out on. Diets are always seen as something restrictive and have rules that must be followed to succeed. But having this diet mentality only makes losing weight harder, instead, you can give yourself unconditional permission to eat by focusing on healthy habits, having a positive mindset, and gentle nutrition.

I want to talk about how you can shift your focus from restrictive diets to having unconditional permission to eat. You can be free to enjoy all your favourite foods without the weight of guilt that comes along with a restrictive diet.

The Diet Mentality vs. Unconditional Permission

Diets are often pitched to us as the “miracle” solution for weight loss. But all diets work the same, calories in vs calories out, eat fewer calories than you burn. The appeal of more restrictive diets is often that they are faster. But restrictive diets are like quicksand, pulling you deeper into a cycle that’s hard to escape.

You may lose weight initially, but the real question is, can you stick with it for the long haul? The reality is that most restrictive diets just aren’t sustainable, the initial thrill of success fades. The key is to shift your focus from quick fixes to long-term well-being.

But there is a way to eat your favourite foods without the guilt trip, it involves letting go of rigid food rules, listening to your body’s hunger and satiety cues, and thinking of long-term success rather than a quick fix. Giving yourself unconditional permission to eat allows you to eat without the burden of judgment, giving you a healthier relationship with food and, ultimately, yourself.

The Importance of Intuitive Eating

You’ve probably heard of intuitive eating, and in theory, it sounds like a simple concept. It involves listening to your body’s signals and learning to recognise when you’re truly hungry and when you are full. But if, like me, you have struggled with weight issues and a diet mentality for a long time, this isn’t so easy to put into practice. The process of unlearning ingrained habits that have been established over the years is not an overnight fix and requires some work.

Intuitive VS Mindful Eating

The best place to start with intuitive eating is to practice mindful eating. Mindful eating and intuitive eating are related and share some common principles, but they have a few different focuses and approaches. Mindful eating is something that can be practiced at each meal, it’s about being fully present and engaged in the act of eating, learning to savour and enjoy your meal.

Whereas intuitive eating takes the concept of paying attention to internal cues to a deeper level. It involves listening to the body’s signals not only in terms of hunger and fullness but also in response to cravings and specific foods. Intuitive eating encourages a more holistic understanding of the body’s needs.

Giving yourself permission to eat can be liberating, but it helps to have a strategy. Learn more about this approach in Intuitive Eating and Weight Gain.

Practical Mindful Eating Tips

You can start incorporating mindful eating into your routine with small, manageable steps. And over time, eating intuitively will become more natural to you. Here are some steps to get started:
- Avoid Distractions: Turn off the TV, put your phone away, and create a quiet space for your meal. Minimizing distractions allows you to fully focus on eating.
- Engage Your Senses: As you eat, pay attention to the textures, tastes, and smells of your food. Take in the details.
- Eat Slowly and Chew Thoroughly: Savour each bite by eating slowly and chewing your food thoroughly. This not only allows you to appreciate the taste but also gives your body time to signal when it’s satisfied.
- Put Your Knife and Fork Down Between Bites: Instead of keeping your knife or fork in your hand throughout the entire meal, put them down between bites. This encourages a more mindful pace of eating.
- Check-in with Hunger and Fullness: Pause periodically during your meal to assess your hunger and fullness. Ask yourself how hungry you are before starting and how satisfied you are as you continue to eat. If you feel full, honour that fullness and think about saving the rest for later. And, importantly, if you’re still hungry, allow yourself to eat more! See my post on finding more satiating meal combos.
Intuitive eating is a journey in itself. Embrace the process, and don’t pressure yourself to master it overnight. Begin with one meal or snack a day, gradually incorporating mindful eating practices into your routine. The goal is progress, not perfection!

Check out Mindful Eating 101 to make eating a more enjoyable experience

Overcoming Fear and Guilt Surrounding Food

Improving your relationship with food often involves confronting fears and guilt that have become deeply ingrained by diet culture. It could be the fear of overeating, the loss of control, or the weight of guilt and shame.

If a certain food has been on your “bad” list for a while, it can be really hard to view it as anything other than that. And while there are foods that are healthier than others, all food has a place in your diet and shouldn’t be labelled as “good” or “bad”. Challenge the fear by reintroducing these foods slowly with a mindset of flexibility and you can begin to remove the barriers that fear has put up.

Know that your worth is not determined by what’s on your plate. When faced with a challenging food choice, replace self-criticism with self-compassion, allowing room for growth and learning. Instead of viewing moments of deviation as failures, see them as insights into your relationship with food. Learn to analyse these experiences without judgment. What triggers led to this choice? What emotions were you feeling? See my previous post on Emotional Eating!

You can enjoy food without guilt and still love your body. Dive into this topic in my post on Body-Positive Weight Loss.

Practical Tips for Implementing Unconditional Permission To Eat

Gradual Integration
- Identify and Challenge Food Rules:
  - Question and challenge ingrained food rules
  - Recognize external influences and question them
- Experiment with Different Foods Without Restrictions:
  - Take small steps to mix-up your food choices
  - Explore new flavours and meals without judgment
Building a Positive Relationship with Food
- Mindful Eating Practices:
  - Engage all your senses during meals
  - Chew slowly and savour each bite mindfully
  - Avoid distractions
  - Check in with your body’s signals
- Enjoying Food Without Guilt or Anxiety
  - Shift your mindset to focus on pleasure and satisfaction.
  - Release guilt associated with certain foods, embracing balance.
The Impact of Unconditional Permission To Eat on Sustainable Weight Loss

Food freedom is rooted in long-term habits that support your overall well-being. By learning to listen to your body’s signals and responding with gentle nutrition, you’re more likely to have a balanced and sustainable relationship with food, which will hopefully lead to better weight management.

That being said, I understand there will be a fear of gaining weight, but that fear is often what keeps us in a cycle of restrictive eating. So changing the focus from weight to overall well-being is important here, trust your body and listen to its hunger & satiety cues.

How To Promote Satiety

A big step in my weight loss journey was understanding the hormones Leptin and Ghrelin (I cover these in detail in both my FREE Nutrition eBook and my Complete Weight Loss Guide). Ghrelin is the hunger hormone and is there to signal to your body that it’s time to eat. Leptin is the satiety hormone, signaling to your body that you’ve had enough.

These hormones combined are responsible for weight management, but diets high in ultra-processed foods can lead to us missing the cues these hormones are sending. Not to mention that the combination of salt, sugar, and fat in a lot of ultra-processed foods can stimulate reward centres in the brain – which is actually by design, it’s called the “Bliss Point”.
- 80/20 Nutrition: Focus on eating whole nutrient-dense foods 80% of the time, but allow yourself treats for the other 20%. This doesn’t have to be exact, it can be 70/30 if you want, as long as the majority of your diet is whole foods.
- Protein: Helps suppress ghrelin and takes longer to be digested in the stomach, making you feel fuller, for longer.
- Fibre: Slows down digestion, which can lead to a sustained release of leptin, telling the brain that you are full.
- Healthy Fats: Slow down digestion and promote the release of leptin – so don’t be scared of fats!
Unconditional Permission to Eat: Conclusion

Weight loss doesn’t have to be a journey of restriction and rigid rules, having a positive mindset, introducing healthy habits, and practicing gentle nutrition will make the journey much easier. Think of all the things you can give your body, rather than what you can take away. Trusting your body’s signals and understanding how certain foods promote satiety will contribute to a more sustainable relationship with food.

It’s important that if you’re struggling, it’s important that you reach out for help. The Beat website has a list of helplines that may help.
Goals
Smart Weight Loss Goals: How To Make A Plan To Lose Weight
- January 1, 2024
- 0 comments
- by Brooke
Introduction

Setting realistic and structured goals is key to your success when starting a weight loss journey. An undefined goal like ‘I want to lose weight’ is too vague and needs to be clearer for you to know what to do. This is where SMART weight loss goals come in. SMART stands for Specific, Measurable, Achievable, Relevant, Time-Bound. I’ll break these down more in the post below, but this means that a goal should be clear and concise, trackable, within reach, aligned with your values, and bound by a specific timeframe.

SMART goals provide clarity, motivation, and a sense of direction that is essential when faced with the complexities of dietary choices, exercise routines, and lifestyle adjustments. It makes a vague desire to lose weight into a concrete action plan.

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

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

Understanding SMART Weight Loss Goals
- Specific: A specific weight loss goal is clear and concise, leaving no room for interpretation. And is something that you will know you have achieved straight away.
- Measurable: Measurable goals allow you to think about a realistic timeline for your goals, allow you to track your progress, and celebrate achievements along the way.
- Achievable: An achievable goal ensures that your goals are within reach, preventing frustration and maintaining motivation.
- Relevant: Relevance makes sure that your weight loss goals align with your values and bigger aspirations. A relevant goal is not isolated but contributes to your overall well-being.
- Time-Bound: Time-bound goals ensure that your weight loss journey has a sense of structure. They involve setting specific deadlines and transforming far-away goals into actionable steps within defined timeframes.
Specific: Defining Your Weight Loss Focus

Saying you want to lose weight is a bit like having a GPS say, “Just head in that general direction.” But that doesn’t really help! Where exactly are you going, and how do you get there? That’s where specificity comes in. It’s about setting clear objectives that tell you what to aim for and the steps to get there.

Examples of Specific Goals
- Casual Goal: “I want to exercise more.”
- Specific Goal: “I’m going to walk for 30 minutes, five times a week.”
- Casual Goal: “I want to eat healthier.”
- Specific Goal: “I’m going to eat at least 3 portions of vegetables a day, and 1 piece of fruit.”
- Casual Goal: “I want to lose weight.”
- Specific Goal: “I will aim to lose 10 pounds in the next three months.”
Measurable: Tracking Progress and Success

Now you’ve decided on your specific goal, it’s time to bring some numbers into the mix. Having a measurable goal won’t leave you wondering if you’re making progress, measurable goals give you concrete proof that, yes, you are moving forward. You can track your goals however you prefer, either just writing them down the old fashioned way, using an app/watch, or even a spreadsheet.

Examples of Measurable Goals
- Casual Goal: “I want to exercise regularly.”
- Measurable Goal: “I’m aiming for 10,000 steps a day, tracked on my fitness app/watch.”
- Casual Goal: “I want to eat better.”
- Measurable Goal: “I’m going to track my fruit and veg intake by keeping a simple food diary to track what I eat.”
- Casual Goal: “I want to lose weight.”
- Measurable Goal: “I’ll weight myself weekly, and I’ll track my progress in a journal.”
Achievable: Setting Realistic and Attainable Goals

To keep motivation high, you need to figure out what’s realistic for you, and find that sweet spot between ambition and achievability. If you set a goal that is too far out of your reach, you might start strong, but burnout is inevitable. That’s where achievability comes in. It’s not about aiming low; it’s about setting yourself up for success. When you hit those smaller milestones on the way to your big goal, it’s like a burst of motivation that keeps you going.

Examples of Achievable Goals
- Casual Goal: “I want to be more active.”
- Achievable Goal: “I’ll start with three 20-minute walks a week. As I get used to it, I can add more or try a new activity.”
- Casual Goal: “I want to eat healthier.”
- Achievable Goal: “I’ll swap one sugary drink for water each day and add a serving of veggies to one meal.”
- Casual Goal: “I want to lose weight.”
- Achievable Goal: “I’m looking at losing 1-2 pounds a week by cutting down on snacks and adding in a couple of home workouts.”
Relevant: Aligning Goals with Personal Objectives

When your goals resonate with your life, they become more than just tasks; they become a part of your journey towards overall well-being. When you see the connection between losing weight and feeling more energized, improving your health, or boosting your confidence, suddenly your goals become more than just numbers on a scale.

Examples of Relevant Weight Loss Goals
- Casual Goal: “I want to be more active.”
- Relevant Goal: “I’ll aim to be active for at least 30 minutes a day because it boosts my energy levels, and makes me feel good.”
- Casual Goal: “I want to eat better.”
- Relevant Goal: “I’m focusing on better nutrition because it not only supports my weight loss but also aligns with my goal of feeling more confident and healthier.”
- Casual Goal: “I want to lose weight.”
- Relevant Goal: “I’m looking at losing weight to improve my overall health. It’s about a long, healthy life for me.”
Time-Bound: Establishing a Timeline for Success

Setting a deadline doesn’t mean rushing or taking shortcuts. It’s about being realistic. Setting realistic deadlines ensures you have enough time to make sustainable changes, celebrate small wins along the way, and stay sane. Having a timeframe creates a sense of accountability and it breaks your big goal into smaller, manageable steps. Instead of feeling overwhelmed by the enormity of your goal, you’re tackling it one deadline at a time.

Examples of Time-Bound Weight Loss Goals
- Casual Goal: “I want to be more active.”
- Time-Bound Goal: “I’m committing to 30 minutes of exercise five times a week for the next two months.”
- Casual Goal: “I want to eat better.”
- Time-Bound Goal: “For the next six weeks, I’m cutting back on high sugar foods and focusing on a balanced diet.”
- Casual Goal: “I want to lose weight.”
- Time-Bound Goal: “I’m aiming to lose 10 pounds in the next eight weeks.”
Creating Your SMART Weight Loss Plan

When thinking about a SMART goal you want to set yourself, make sure it’s something that can fit into your life. If counting calories isn’t your thing, base your goal on mindful eating instead. The key is to make your goals fit your preferences and lifestyle. It’s not about what works for others; it’s about what works for you.

Example Of A Fully Fleshed Out SMART Weight Loss Goal
1. Specific: “I want to lose 8 pounds in the next three months by jogging three times a week.”
2. Measurable: “I’ll track my progress by weighing myself weekly and tracking my jogs.”
3. Achievable: “I’ll start with a 5k training plan and gradually build up my endurance.”
4. Relevant: “I’ll make it a family affair by inviting my partner and kids to join me on weekend jogs, or I’ll take my dog on a jog instead of our usual walk.”
5. Time-Bound: “I’ll be able to jog 5k in three months.”
Overcoming Challenges and Adjusting Goals

First things first, let’s acknowledge that challenges happen. Maybe a busy week derails your exercise routine, or a stressful day tempts you to reach for comfort food. It’s normal. The key is not to see these moments as failures but as opportunities to learn. Life is full of surprises, and your weight loss journey is no exception.

So, you hit a roadblock. Now what? Time to adapt. Look at your goals and see if they still align with where you are. If life gets hectic, maybe adjust your workout duration or frequency. Goals are not set in stone; they’re guidelines meant to keep you on track. Progress is not always linear, and setbacks are not the end of the road; they’re detours. The more flexible you are, the better equipped you’ll be to weather the storms.

Goal setting should only benefit your life, I found this post from Positive Psychology really helpful!

POSTS YOU MAY BE INTERESTED IN:
- 5 Weight Loss Mistakes Beginners Make
- 5 Tips To Make Nutrition Easier
Celebrating Success: Milestones and Rewards

Breaking your larger goal into smaller, achievable milestones not only makes your progress more manageable but also turns your journey into a series of victories. Celebrate each milestone as a stepping stone to your bigger goal. When you achieve a milestone, treat yourself to something special, rewards create a positive association with your achievements. This is due in part to your brain releasing dopamine, the “reward” hormone. This hormone not only makes you feel good but also reinforces the behaviour that led to the success.

Keep track of your goals with a fun planner like this one.

Conclusion

Hopefully now you have learned to be clear about what you want (specific), keep track of your progress (measurable), set goals that are both challenging and doable (achievable), make your goals meaningful to your life (relevant), and put a timeline on your aspirations (time-bound). These SMART weight loss goals are your personalized roadmap to success.

Challenges may pop up, and that’s okay. Just remember to be flexible and celebrate every win along the way. It’s not just about reaching a destination; it’s about enjoying the journey, learning from challenges, and celebrating your growth.
Weight Loss
How To Commit To Losing Weight In 2024
- December 18, 2023
- 0 comments
- by Brooke
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.

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.

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

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.

lose weight

Introduction

What Is Sustainable Weight Loss?

Finding Balance with the 80/20 Rule

What Makes a Food Wholesome?

Defining Wholesome Foods

Key Characteristics of Wholesome Foods

Supporting Health and Weight Loss

Key Wholesome Foods for Weight Loss

Fruits and Vegetables

Whole Grains

Lean Proteins

Healthy Fats

Dairy and Alternatives

Meal Planning with Wholesome Foods

Importance of Planning and Preparing Meals

Tips for Creating Balanced Meals with Wholesome Foods

Recipes with Wholesome Foods

Breakfast

Lunch

Dinner

Tips for Staying on Track

Mindful Eating Practices

Be Patient and Consistent

Wholesome Foods For A Happy And Sustainable Weight Loss: Conclusion

Introduction

Introducing These 15 Good Habits To Your Life

Habit 1: Drink More Water

Habit 2: Get Enough Sleep

Habit 3: Incorporate Physical Activity

Habit 4: Practice Mindfulness and Meditation

Habit 5: Eat a Balanced Diet

Habit 6: Plan Your Meals

Habit 7: Create a Morning Routine

Habit 8: Limit Screen Time

Habit 9: Stay Organised

Habit 10: Practice Gratitude

Habit 11: Set Achievable Goals

Habit 12: Limit Processed Foods

Habit 13: Take Time for Yourself

Habit 14: Spend Time Outdoors

Habit 15: Maintain Social Connections

15 Good Habits: Conclusion

Introduction

Understanding Weight Loss vs. Body Fat Loss

The Science Behind Weight Loss vs. Body Fat Loss

How Weight is Lost

How Body Fat is Lost

Why Body Fat Loss is More Important

Health Benefits

Aesthetic Benefits

Preventing Metabolic Adaptation

Measuring Weight Loss

Traditional Methods

Limitations of Scale Weight

Measuring Body Fat Loss

Other Methods to Measure Weight Loss vs. Body Fat Loss

Circumference Measurements

Progress Photos

Fitness Performance

Setting Realistic Goals and Expectations

Key Points

Weight Loss vs. Body Fat Loss: Conclusion

Introduction

Understanding Weight Loss Plateaus

Potential Causes of a Weight Loss Plateau

What Is An Affirmation?

The Science Behind Affirmations

Neuroplasticity And Rewiring The Brain

The Impact Of Positive Affirmations On Brain Chemistry

Studies And Research Supporting The Effectiveness Of Positive Affirmations For Losing Weight

30 Self-Discipline Affirmations To Try

How To Practice Self-Discipline Affirmations

Additional Strategies to Complement Self-Discipline Affirmations

Review Goals

Track Progress

Seek Support

Self-Discipline Affirmations: Conclusion

Why Mindset Matters: How Your Thinking Affects Weight Loss

Common Mindset Blocks That Keep You Stuck