If you have just started your weight loss journey, you may be wondering what foods to avoid. While there’s no one-size-fits-all approach, it’s important to focus on making mindful choices rather than completely eliminating entire food groups. If you want to lose weight sustainably, balance is the key!
Foods To Limit To Lose Weight
Ultra-Processed Foods
Ultra-processed foods, loaded with added sugars, unhealthy fats, and preservatives, can contribute to weight gain. Items like sugary snacks, sodas, and fast food are often high in empty calories and low in nutritional value. They are designed to keep you wanting more because scientists have discovered the “bliss point” of these foods to make them hyper-palatable (as tasty as possible!), so in a word, they keep you hooked. Opting for whole, unprocessed foods is a mindful choice that nourishes our bodies and supports a healthy weight.
Instead of focusing only on what to avoid, it helps to know what keeps you fuller for longer. Check out my list of Satiating Foods for ideas.
Refined Carbohydrates
Foods made with refined carbohydrates, like white bread, pastries, and sugary cereals, can cause blood sugar spikes and crashes, leading to increased cravings and overeating. Opting for whole grains and complex carbohydrates provides more sustained energy and better satiety.
Sweetened Drinks
Sugary drinks like sodas, energy drinks, and certain fruit juices can contribute to weight gain without providing a sense of fullness. Choosing water, herbal teas, or infused water with natural flavours can be an easy way to reduce calories with little affect on your hunger.
Trans Fats and Saturated Fats
Foods high in trans fats and saturated fats, like fried foods and some processed snacks, may contribute to weight gain and pose health risks. Opt for healthier fats found in avocados, nuts, and olive oil, which not only support weight loss but also provide essential nutrients.
Rather than avoiding certain foods, why not focus on adding more wholesome options? I share my favourites in Wholesome Foods.
Satiety-Boosting Foods to Fill Up On And Still Lose Weight
High-Fibre Foods
Including fibre-rich foods in your diet, like whole grains, legumes, fruits, and vegetables, promotes a feeling of fullness. Fibre takes longer to digest, keeping you satisfied for longer periods and reducing the likelihood of overeating.
Lean Proteins
Incorporating lean proteins like chicken, fish, tofu, and beans into your meals supports muscle preservation and helps control hunger. Protein-rich foods have a higher thermic effect, so they require more energy to digest, contributing to increased calorie expenditure.
Including sources of healthy fats, like avocados, nuts, seeds, and olive oil, can enhance satiety and add a rich flavour to your meals. These fats contribute to a feeling of fullness and provide essential nutrients for overall well-being. You can eat fat and still lose weight!
Complex Carbohydrates
Opt for complex carbohydrates found in whole grains, sweet potatoes, and legumes. These foods release energy slowly, preventing rapid blood sugar spikes and crashes, and keeping you satisfied between meals.
Hydration
Staying hydrated is crucial for weight loss. Sometimes, feelings of hunger are actually signs of dehydration. Drinking water throughout the day can help control appetite and support overall health.
Rather than adopting a restrictive mindset, focus on building a balanced plate that includes a variety of nutrient-dense foods. Moderation is key, and incorporating a wide range of flavors and textures can make your weight loss journey more enjoyable and sustainable.
Some foods are harder to resist than others. If you’re curious about the science behind food addiction, I’ve covered it in Can Processed Food Make You Addicted?.
Conclusion
While there are foods that may contribute to weight gain, the key is not to avoid them completely but to be mindful of them. By understanding which foods to limit and increasing those that boost satiety, you can create a sustainable approach to weight loss that focuses on nourishing your body and enjoying a variety of delicious and satisfying foods.
When you want to lose weight, it’s not about deprivation; it’s about making informed choices that support your health and well-being.
The question of meal frequency is a common concern for people starting on a weight loss journey. With so many different diets advocating for different eating patterns, it’s important to find a balance that works for your body and lifestyle.
Listen to Your Body’s Hunger Cues
Rather than trying to stick to a set number of meals per day, pay attention to your body’s natural hunger cues. Eat when you’re hungry, pay attention to your meal while you’re eating and learn to stop when you’re full. (This can take a bit of practice!) This mindful, more institutive approach can help you develop a healthier relationship with food and prevent overeating.
Does Meal Frequency Affect Metabolism?
There’s a popular belief that eating smaller, more frequent meals throughout the day can boost metabolism but this isn’t strictly true. Here are a few reasons why the metabolism-boosting effect of small, frequent meals might be a bit of a myth:
The thermic effect of food (TEF) is the energy expended during the digestion and absorption of nutrients and makes up part of your TDEE (Total Daily Energy Expenditure (How many calories you eat in a day)). While it’s true that eating does increase metabolic rate temporarily due to TEF, the overall impact on daily metabolism doesn’t vary much between frequent small meals and fewer large meals.
Different factors, like genetics, age, and body composition, play an important role in determining how the body responds to meal frequency.
The total number of calories consumed throughout the day is a more important factor in weight management than the timing or frequency of meals.
The quality of meals, including the balance of macronutrients (proteins, fats, and carbohydrates), has much more influence on metabolism and satiety than the frequency of meals.
Wondering if meal timing affects weight loss? I’ve got more science-backed nutrition tips for you in Science-Based Nutrition.
Your daily routine plays an important role in determining how often you should eat. Consider your work schedule, energy levels, and how often you are working out when planning your meals. The goal is to create a sustainable eating pattern that you can maintain in the long run.
Focus on Nutrient-Dense Meals
However often you decide to eat, prioritize nutrient-dense foods in every meal. Include a balance of proteins, whole grains, fruits, vegetables for fibre and don’t be scared of healthy fats. All of these will contribute to the overall satiety of your meals. Nutrient-dense meals not only support weight loss but also provide the essential vitamins and minerals your body needs to function.}
When it comes to planning meals, sometimes simpler is better. Check out my 5 Easy Nutrition Tipsto make things easier.
Consider your meal timing in relation to any exercise you do in a day. Eating a balanced meal or snack before exercise can provide energy, while a post-workout meal supports recovery. Be mindful of your body’s needs and adjust your meal schedule accordingly to both weight loss and exercise performance.
Avoid Emotional and Mindless Eating
Whatever your chosen meal frequency, be aware of emotional and mindless eating. Eating in response to stress, boredom, or other emotions can sabotage your weight loss efforts. Develop strategies to cope with emotions without turning to food, and practice eating mindfully by avoiding distractions at mealtimes.
Hydration Matters
Stay hydrated throughout the day, as thirst can sometimes be mistaken for hunger. Drinking water before meals can also help control portions and support weight loss. Make water your drink of choice and limit the intake of empty calories.
It’s important to recognize that what works for one person may not work for another. Experiment with different approaches, and pay attention to how your body responds to find the rhythm that suits you best.
Meal frequency is important, but so is balance on your plate. Get a step-by-step guide in Building a Balanced Plate.
Conclusion
In conclusion, there is no one-size-fits-all answer to the question of how often you should eat to lose weight. The key is to find a meal frequency that aligns with your body’s needs, your daily schedule, and your personal preferences.
Listen to your body, prioritize nutrient-dense meals, and make choices that support a sustainable and enjoyable approach to weight loss.
The journey to a healthier lifestyle is unique to you, so embrace the flexibility to discover what works best for your well-being.
As the world of health and fitness continues to grow, many of us feel overwhelmed when it comes to figuring out what works for us and what doesn’t. It’s easy to get stuck in a cycle of yo-yo dieting, where you make great progress for a short period of time, only to crash and burn once you lose motivation. But what if you could break the cycle and find a sustainable and realistic way to reach your weight loss goals?
A fad diet is typically a diet that encourages fast weight loss, with little regard to health or long term sustainability and are often lacking in essential nutrients we need. These diets often promise unrealistic results, with little evidence to backup claims.
While you may lose a significant amount of weight while doing a particular diet, these diets often do more harm than good, as they can lead to nutrient deficiencies and can risk long-term metabolic damage. The results are often short-lived as you will have to eventually stop the diet, leading to a dangerous lose-gain-lose-gain cycle (yo-yo).
For these reasons, quick-fix diets should always be approached with caution and a healthy dose of scepticism. The best way to lose weight and keep it off permanently is to create a healthy diet and lifestyle that is tailored to individual needs and preferences, and can be sustainably maintained over time.
Moving Away from All or Nothing Thinking
This is essentially what yo-yo dieting is. An all-or-nothing approach keeps you trapped in a cycle of either being “perfect” on your chosen diet or “going off the rails” and binging all those foods you’ve been missing out on – with the promise that you will start again next week/month.
To ditch the all-or-nothing approach, focus on minor yet impactful changes. Incorporating more nutritious and filling foods into your diet, staying hydrated, and finding enjoyable ways to exercise can significantly contribute to your goals over time. Please don’t concern yourself with perfection; instead, celebrate every accomplishment, regardless of how small they might seem. Remember, progress is progress, and it is worthwhile, no matter how insignificant it may appear.
The key here is setting achievable goals and realistic time-frames. Instead of attempting to lose a significant amount of weight rapidly, take your time and aim for gradual progress. Permit yourself to indulge occasionally while prioritizing self-care. Punishing yourself for slip-ups or depriving yourself of the things you enjoy only leads to negative consequences. So, be gentle with yourself and keep in mind that it’s about progress, not perfection!
Establishing Healthy Habits that Support Weight Loss
By practising positive habits, we can become better versions of ourselves and achieve our goals. On the other hand, negative habits can hold us back and hinder our progress. Therefore, it’s important to be mindful of our habits and strive to make them align with our goals.
By introducing small positive habits to our routines slowly and sustainably, we can avoid being in the ‘All-or-nothing’ mindset that often leads us into a yo-yo dieting cycle.
Remember to be patient and kind to yourself throughout this process. It’s okay if you experience setbacks or struggle to make progress at times. The important thing is to keep moving forward and stay committed to your goal. With dedication and persistence, you can create positive habits that will help you achieve your aspirations.
As with any habit, the ability to sustain it comes from practice and a clear understanding of why it’s important to keep going. Each choice you make, every movement and action you take, is a building block added to the life you’re creating for yourself. Every step is a part of the journey. So, make sure that the habits you cultivate are ones that will bring you closer to your goal.
NEAT stands for Non-Exercise Activity Thermogenesis, it is the energy that we use in daily life just moving around and living our lives i.e. walking up the stairs, doing housework, playing with pets or children etc.
NEAT makes up part of our TDEE (Total Daily Energy Expenditure) and can make up around 15 to 30 percent of the calories we burn each day and actually has a greater impact on calorie burning than traditional exercise.
Working out can certainly help burn calories and improve overall health, but it typically requires a more concentrated effort and a specific amount of time set aside for exercise. Incorporating more NEAT into our daily routines, such as taking the stairs instead of the elevator or standing up during phone calls, can be a simple yet effective way to increase calorie burning and improve overall health.
Eating for Fullness & Mindful Eating
Learning which foods promote satiety is a key step in stopping yo-yo dieting. Instead of thinking about how much you can’t eat, think about what foods you can add to your meals to keep you feeling fuller for longer. This usually includes foods that are whole or minimally processed, high fibre & high protein foods.
High-fibre foods that promote satiety include:
Fruits
Vegetables
Whole grains
Legumes.
Examples of high-protein foods include:
Lean meats
Fish
Poultry
Eggs
Tofu
Beans
Adding healthy fats to your meals can also help to promote satiety, and some great sources of healthy fats include nuts, seeds, avocados, and olive oil.
It’s important to note that everyone’s body is different, and what works for one person may not work for another. Experimenting with different foods and finding what works best for you can be a helpful approach.
It’s also important to listen to your body and stop eating when you feel full, rather than continuing to eat until you’re uncomfortably full. By practising mindful eating, you can learn to recognise when you are full. Really pay attention to your meals and savour each bite, try to avoid watching TV or being on your phone while you’re eating as this can often lead you to overeat.
Taking the time to implement sustainable lifestyle changes allows us to create lasting habits that support our overall well-being. By focusing on factors like nutrition, exercise, and even sleep, we can make positive changes towards stopping yo-yo dieting forever.
A holistic approach to weight loss ensures that we are not just focused on short-term results, but are committed to making lasting improvements for a healthier life. Prioritizing lifestyle change is an investment in yourself that pays off in the long run.
Aim to make small, sustainable changes that you can maintain over time. This could mean incorporating more fruits and vegetables into your diet, or finding exercise that you enjoy. Remember, weight loss is not a one-size-fits-all solution. What works for someone else may not work for you. Listen to your body and do what feels right for you. And most importantly, be patient with yourself.
Changing habits and achieving weight loss takes time, but with consistency and determination, you can reach your goals.
Prioritising our health and well-being is essential for leading a fulfilling and joyful life. Hopefully, this post has highlighted the various aspects of health, fitness, weight loss, and lifestyle, and the importance of finding a balance that works for each individual.
Again, weight loss is a personal journey, and there is no one-size-fits-all solution. Each person’s body is unique, and what works for one may not work for another. It is essential to approach our health and weight loss goals with patience, self-compassion, and a focus on long-term sustainable habits rather than quick fixes.
Ultimately, the pursuit of health, fitness, weight loss, and lifestyle choices should be driven by a desire to live our best lives. By incorporating regular exercise, nutritious eating, and positive lifestyle habits, we can improve our physical and mental well-being, increase our energy levels, and enhance our overall quality of life.
So let us be proactive in our commitment to our health and happiness. Let us choose to prioritise self-care, make mindful choices, and ditch yo-yo dieting for good!
Have you found yourself hitting a weight loss plateau? Finding that you have to keep reducing calories to continue losing weight? Then there’s a good chance that your metabolism has adapted to preserve your weight through metabolic adaptation. The good news is, there is a way to fix metabolic adaptation! In this post, I want to cover exactly what causes it, why it is essential to your health, and what to do about it when it negatively affects your weight loss goals.
What is Metabolic Adaptation?
Metabolic adaptation isn’t a bad thing. It’s the body’s way of maintaining energy balance in response to a prolonged change in calorie intake. Your body works hard to preserve your current weight, and when you reduce or increase the number of calories you eat over a longer period, eventually it will adapt to these changes so that you don’t gain excess weight, or lose it.
When you are trying to lose weight, you need to reduce your calorie intake over a longer period. At first, your body will respond by tapping into its stored energy reserves to compensate for the deficit (it will burn fat). But, as time goes on, your body recognizes this change and activates metabolic adaptation to maintain your weight.
If you’re stuck in a cycle of yo-yo dieting, your metabolism could be working against you. Learn how to stop it in my post on Yo-Yo Dieting.
The Step-by-Step Process
Change in Calorie Intake:
You make a consistent change in how much you eat, either by eating fewer or more calories.
Initial Weight Gain/Loss:
If you eat less, you might lose some weight initially. If you eat more, you could gain some.
Hormones Come into Play:
Hormones, like leptin and ghrelin, get involved. Leptin decreases when you lose weight, telling your body it’s using up energy. Ghrelin, the hunger hormone, may increase, making you feel hungrier. (Both my free Nutrition eBook and my Complete Weight Loss Guide cover Leptin & Ghrelin more).
Body Adjusts the Basics:
Your body adjusts its basic energy needs at rest (BMR) based on what it thinks is going on. If you’ve been eating less, it will slow things down to save energy.
Weight Plateau:
These changes can lead to a point where your weight stays the same, making it harder to lose more or gain more.
How Metabolic Adaptation Affects Your Weight Loss Journey
As discussed earlier, when you reduce your calorie intake, your body adapts by slowing down your metabolism. This means that you burn fewer calories than before, making it difficult to lose weight.
For example, let’s say your TDEE (Total daily energy expenditure) is currently 2200 calories a day. You cut this down to 1200 to reduce your calorie intake by 1000 a day (1200 always seems to be the number recommended on fitness apps!). You will initially lose weight, but over time your body reduces calories burned until it’s only burning 1200. This means you would have to eat even less than 1200 calories a day to lose weight. Which is even more unrealistic and potentially dangerous.
This is usually why people will regain weight after a strict diet. Because your body no longer burns 2200 calories a day, it burns 1200. See more common weight loss mistakes in my post 3 Mistakes To Avoid If You Want To Lose Weight.
Reverse DietingTo Fix Metabolic Adaptation
Reverse dieting is a structured and gradual approach to increasing calorie intake. The goal is to restore your metabolic rate and create a sustainable, healthy relationship with food. Instead of quickly returning to your maintenance or surplus calorie level, reverse dieting involves slowly increasing your calories over a set period.
By slowly adding calories back into your diet, you give your body the chance to adjust, without gaining weight (or with minimal weight gain). It may seem scary to increase your calorie intake when trying to lose weight, but it will make your weight loss journey a lot easier in the long run!
I have an entire free guide on Reverse Dieting as I found myself struggling with metabolic adaptation during my weight loss journey. I REALLY recommend downloading it! I’ve also explained it in detail in Reverse Dieting 101.
Prevention Is Better Than A Cure!
This post is about how to fix metabolic adaptation, but it’s always better to try and prevent it from happening. Or to take steps to stop it happening again.
Tips To Prevent Metabolic Adaptation
Don’t Crash Diet: Avoid extreme calorie cuts. Preferably you shouldn’t cut your calories by more than 500 a day. for help getting out of the restrictive diet mentality.
Take Breaks from Dieting: Increase your calorie intake to maintenance level every so often with short diet breaks.
Eat Enough Protein: Increase protein intake to help ensure your body is burning fat and not muscle. Muscle burns more calories than fat, so you want to keep it!
Include Strength Training: Along with increased protein, strength training helps build and maintain muscle.
When your metabolism slows down, it can be hard to lose fat without sacrificing muscle. I’ve shared some strategies in Burn Fat Not Muscle.
Conclusion
Metabolic adaptation, while a natural response to changes in calorie intake, can feel demotivating. No one likes to waste their efforts! But with the right strategies, it can be reversed.
I can’t overstate the importance of prevention! Avoiding crash diets, incorporating diet breaks, and focusing on protein intake and strength training, will save you a lot of struggles further down the line.
Whether you’re currently facing metabolic adaptation or looking to prevent it in the future, use the tips above and focus on a balanced approach to nutrition and exercise. You can not only fix metabolic adaptation but also develop a healthier and more joyful weight loss journey.
Have you experienced metabolic adaptation during your weight loss journey, or do you have additional tips to share? I’d love to hear from you in the comments below!
Do you want to lose weight but don’t know where to start? Or maybe you’re stuck in an All-Or-Nothing cycle. The good news is that weight loss doesn’t have to be a complete lifestyle overhaul. Small habit changes have the biggest impact when it comes to losing weight. This post will provide you with 15 easy and sustainable habit changes that you can start today to help you lose weight without the gym.
A very quick and easy change to make when trying to lose weight without the gym is to avoid drinking your calories. This means limiting sugary drinks like soda, energy drinks, or even juice. These drinks contain a lot of calories with very little nutritional value, and won’t do anything to satiate hunger.
Instead, opt for water, swap out sugar in your tea or coffee for sweeteners or choose low calorie flavoured waters as your go-to beverage choices. This is a simple habit change that can significantly reduce your daily calorie intake and also improve your overall health.
2. Practice mindful eating
Another key to successful weight loss is practicing mindful eating. This means being fully present and aware of your eating habits and patterns. When you eat mindfully, you pay attention to your body’s hunger and fullness cues and savor each bite of food. This allows you to eat until you are satisfied, rather than overeating and feeling uncomfortably full.
To practice mindful eating, start by eliminating distractions during meals. Turn off the TV, put down your phone, and focus solely on your food. This will help you tune into your body’s signals and prevent mindless eating. Another tip is to eat slowly and chew your food thoroughly. This not only helps with digestion but also allows for better enjoyment of your meals.
By practicing mindful eating, you can develop a healthier relationship with food and become more attuned to your body’s needs. This habit change, combined with other healthy habits, can lead to successful and sustainable weight loss.
3. Get enough sleep
Getting enough quality sleep is crucial when it comes to achieving and maintaining weight loss. Without adequate sleep, your body’s hormones can become imbalanced, leading to increased appetite and cravings for unhealthy foods. Additionally, lack of sleep can negatively impact your metabolism, making it more difficult to burn calories efficiently.
To support your weight loss goals, prioritize getting 7-9 hours of quality sleep each night. Establish a bedtime routine that helps you unwind and relax, such as reading a book or taking a warm bath. Keep your bedroom cool and dark to promote optimal sleeping conditions. By getting enough quality sleep, you will be setting yourself up for success in reaching your weight loss goals.
4. Add more protein to your diet
To support your weight loss goals, it’s essential to focus on the right kind of nutrition. Adding more protein to your diet is an effective way to support weight loss. Protein helps to reduce cravings and keeps you feeling fuller, and longer.
Protein also contributes towards muscle preservation when in a calorie deficit. Maintaining muscle mass is essential for our health and losing muscle can also result in burning less calories, so it is a key component in losing weight and maintaining weight loss.
Try incorporating lean proteins like chicken, turkey, fish, eggs, beans, or tofu into your meals and snacks throughout the day.
One simple habit change to increase activity and lose weight without the gym is to take the stairs instead of the elevator. This small change can increase your daily physical activity and help you burn more calories throughout the day.
Our daily activity outside of planned exercise is actually the 2nd highest contributor to our TDEE (Total daily energy expenditure – how many calories we burn in a day), and remaining sedentary for long periods of time can have negative effects on our health. It’s important to incorporate regular physical activity into our daily routines to promote overall health and well-being.
6. Reduce your portion sizes
One of the most effective ways to lose weight without going to the gym is to reduce your portion sizes. It’s a simple but powerful habit change that can have a lasting impact on your overall health and wellness.
Reducing your portion sizes doesn’t mean you have to go hungry or deprive yourself of your favorite foods. It simply means being mindful of how much you’re eating and adjusting your serving sizes accordingly.
One trick to reducing your portion sizes is to use smaller plates and bowls. When you have a smaller plate or bowl, it tricks your brain into thinking that you’re eating more food than you actually are. This can help you feel more satisfied with smaller portions.
Another way to reduce your portion sizes is to be mindful of your hunger cues. Before you start eating, ask yourself if you’re truly hungry or if you’re eating out of boredom or habit. If you’re not actually hungry, try to find another way to occupy your time or distract yourself from eating.
By reducing your portion sizes, you can still enjoy your favorite foods while also achieving your weight loss goals. And if you pair this habit change with the previous one of taking the stairs, you’re well on your way to creating a healthier, more active lifestyle.
7. Don’t Skip Meals
Skipping meals may seem like a quick fix for weight loss, but it can actually do more harm than good. When you skip meals, it will usually only lead to overeating later in the day when hunger catches up with you.
To ensure that you’re fuelling your body effectively, it’s important to eat regular meals throughout the day. And listen to your body! Don’t ignore hunger, just assess if it’s true physical hunger you’re feeling.
To ensure that you’re fuelling your body effectively, it’s important to eat regular meals throughout the day. This doesn’t mean that you need to eat three large meals a day, instead, you can focus on smaller, more frequent meals to keep your energy levels up. You’ll be less likely to feel hungry and snack on unhealthy foods throughout the day.
Now that you know why it’s important to eat regular meals, let’s explore how you can increase the fibre in your meals to further support your weight loss goals. Fibre is an essential nutrient that keeps you feeling fuller for longer, making it easier to stick to your healthy eating plan. To increase fibre, aim to add more fruits, vegetables, whole grains, and legumes to your meals. Some easy ways to do this include blending fruits and veggies into smoothies, swapping white bread for whole grain bread, and adding beans to soups and salads.
Increasing your fibre intake doesn’t have to be complicated or time-consuming, and the benefits are substantial. It’s important to increase fibre slowly though, as a sudden increase can lead to digestive issues.
9. Move Around More During The Day
Similar to the reasons you should take the stairs, another important habit change to consider when trying to lose weight without the gym is generally just moving around more during the day. Studies have shown that sitting for prolonged periods can lead to weight gain and other health problems. Therefore, it’s essential to find ways to incorporate more movement into your day.
One simple way to increase your daily activity is to take frequent breaks from sitting. Set a timer on your phone or computer for every 30 minutes and stand up and stretch or take a short walk around your home or office. Fitness trackers usually have a feature built in to remind you to move more. This will not only help you burn calories but also reduce the strain on your muscles.
Another effective way to incorporate more movement into your day is to set a daily step goal. Invest in a pedometer or fitness tracker and aim to hit a certain number of steps each day. You can start with a modest goal of 5,000 steps and work your way up gradually.
Finally, consider adding more physical activity to your routine. This could include activities such as yoga, dance, swimming, or even just taking the stairs instead of the elevator. By finding activities that you enjoy and incorporating them into your routine, you’ll be more likely to stick with them and see the benefits of increased movement.
By increasing your daily activity, you’ll not only burn more calories but also improve your overall health and well-being.
10. Limit packaged, processed foods
Another important habit change to support your weight loss goals is to limit packaged and processed foods. These types of foods are often high in added sugars, unhealthy fats, and empty calories, which can make it harder to maintain a healthy weight. Instead, try to focus on whole, nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains.
Not only will this help you lose weight, but it will also improve your overall health and well-being. By cutting back on processed foods, you’ll be reducing your intake of harmful additives, preservatives, and other chemicals that can negatively impact your health.
But don’t worry, you don’t have to give up all packaged foods entirely. Just be mindful of what you’re choosing and aim to make healthier choices whenever possible. For example, instead of reaching for a bag of crisps, opt for a handful of nuts or a piece of fruit. And when you do buy packaged foods, be sure to read the labels carefully to make sure you’re choosing options that are low in added sugars and unhealthy fats.
11. Don’t Reduce Calories Too Much
It’s tempting to drastically reduce your calorie intake in an effort to lose weight quickly. However, this can actually work against you in the long run. When you drastically cut calories, your body will slowly adjust your TDEE to account for this, meaning eventually you will begin burning less calories – this is called metabolic adaptation. Not to mention, severely restricting your food intake can lead to feelings of deprivation and could result in binge eating.
Instead, aim for a moderate calorie deficit of a 10-25% deficit. This can be achieved through a combination of exercise and healthy eating habits, such as reducing portion sizes and choosing nutrient-dense foods. By taking a sustainable approach to weight loss, you’ll be more likely to stick with it and achieve lasting results.
Meal prep is a simple yet effective habit change that can make a big difference in your weight loss journey. By dedicating some time each week to plan and prepare your meals in advance, you’ll be setting yourself up for success by ensuring that healthy options are readily available when hunger strikes.
One key benefit of meal prep is that it can help you avoid the temptation of fast food or other unhealthy options when you’re short on time or energy. By having healthy meals and snacks on hand, you’ll be less likely to make impulsive decisions that derail your weight loss efforts.
Another advantage of meal prep is that it can save you time and money in the long run. By cooking in bulk and portioning out your meals, you’ll avoid the need to grab expensive and less nutritious meals on the go. Plus, you’ll have more time to focus on other important aspects of your life, such as exercise or spending time with loved ones.
To get started with meal prep, set aside a designated time each week to plan out your meals and grocery list. Look for recipes that are healthy, easy to prepare, and can be made in batches. Invest in quality food storage containers to keep your meals fresh and organized.
If you don’t enjoy having meals prepped, you can always just prep the ingredients and have them all ready to go when you begin cooking.
13. Keep Healthy Snacks In Sight
Another habit change that can support your weight loss journey is keeping healthy snacks in sight. When hunger strikes, it’s tempting to reach for whatever is convenient and within reach. By stocking your kitchen with healthy snack options, you’ll be less likely to reach for the chips or candy.
Consider keeping pre-cut veggies, fruit, and nuts in clear containers on your countertop or in the front of your refrigerator. This will make it easy to grab a healthy snack when hunger strikes. You can also portion out snacks ahead of time, such as packing single-serving bags of almonds or dividing grapes into small containers.
By combining this habit change with meal prep, you’ll be setting yourself up for success. Not only will you have healthy meals ready to go, but you’ll also have healthy snack options readily available.
14. Fill Your Plate Up With Low-Calorie High-Volume Foods
By combining meal prep with the habit of filling your plate up with low-calorie high-volume foods, you’ll be setting yourself up for success. Low-calorie high-volume foods are those that contain a lot of water and fibre, which help you feel full and satisfied without consuming excess calories. Examples of such foods include fruits and vegetables, lean proteins like chicken and fish, and whole grains like brown rice and quinoa.
By incorporating more low-calorie high-volume foods into your diet, you’ll naturally consume fewer calories throughout the day. For example, instead of reaching for a bag of crisps for a snack, try slicing up some cucumber and dipping it in hummus. Not only will this snack provide you with more nutrients, but it will also leave you feeling more satisfied.
Making this habit change can be as simple as swapping out some of the high-calorie foods on your plate for lower-calorie, high-volume options. These swaps can add up over time and help you achieve your weight loss goals.
15. Reduce Added Sugar
While cutting calories is an essential component of weight loss, reducing your intake of added sugar is just as important. Not only does excess sugar intake lead to weight gain, but consuming too much sugar also increases your risk for chronic diseases like diabetes and heart disease.
To reduce your sugar intake, start by reading labels and avoiding processed foods that are high in added sugars. Instead, opt for whole foods like fruits, vegetables, and whole grains that are naturally high in fiber and other essential nutrients.
Lose Weight Without the Gym: Conclusion
By making small, sustainable habit changes, you can lose weight without the gym. From mindful eating to taking the stairs instead of the elevator, incorporating these 15 tips into your daily routine can make a big impact.
Remember to stay patient and consistent with yourself, and don’t forget to celebrate your progress along the way, start small, and build a system of healthy habits that will help you lose weight for good.
What did you think of the post ‘Lose Weight Without the Gym: 15 Easy Habits To Try? Do you have your own suggestions? Let me know in the comments below!
Do you feel like you have to choose between body positivity and losing weight? Can these seemingly conflicting paths be combined to create a body positive weight loss journey?
In recent years, the body-positive movement has gained a lot of momentum, challenging conventional beauty standards and promoting self-love and acceptance in all body shapes and sizes. Body positivity at its core is about embracing your body as it is. So, naturally, weight loss is usually discouraged within this movement. But it’s important to understand that the relationship between body positivity and weight loss is nuanced and evolving.
In this post, I want to talk about how you can pursue health and well-being in a way that aligns with self-love and body acceptance, challenging the notion that weight loss and body positivity are mutually exclusive.
For a true body positive weight loss journey, it’s important to address and nurture a positive body image. A lot of people believe that losing weight will fix any issues with self-esteem, but the roots of body image issues usually run much deeper. Changing your appearance alone may not address any underlying insecurities you still have.
Weight loss alone does not make you happy!
So, before starting, and during your weight loss journey, focus on building a positive self-image. You can learn to appreciate your body while laying the groundwork for a healthier mindset that will stick around. Self-love can encourage you to adopt habits that genuinely care for your body, making the whole process more sustainable and, more importantly, enjoyable.
Weight loss doesn’t mean you have to hate your body. I’ve shared body-neutral affirmations that focus on function over appearance in Body-Neutral Affirmations.
Appreciate Your Body’s Abilities
Instead of fixating on how you look, appreciate what your body can do. Shifting our focus from appearance to functionality will no only help you appreciate your body more but also builds a healthier mindset.
Size doesn’t define your worth or capabilities.
When you shift your focus from the numbers on the scale to the tangible accomplishments your body can achieve, a huge shift in mindset can happen. Each fitness milestone, whether it’s running a little farther, lifting heavier weights, or mastering a new exercise, will become a testament to your strength and resilience.
Non-scale victories reinforce the idea that your body is capable and worthy of celebration, regardless of your size or shape. As you celebrate these achievements, you build a more positive connection with your body, building a sense of pride and appreciation for what you can do. This celebration of capability and progress plays a huge role in building a body-positive mindset, where self-love becomes a key part of your journey toward health and fitness.
If you’re working on a healthy relationship with food and body, remember that weight loss doesn’t have to mean punishing restrictions. In fact, you can pursue health goals while embracing body positivity and self-love. For a deeper look at balancing body positivity with sustainable choices, check out Victoria’s Secret vs. Reality: A Sustainable Meal Plan for Real Life. It’s all about finding joy and balance in the journey.
Ditch The All-or-Nothing Mindset
Perfectionism during a weight loss journey often leads to an all-or-nothing mindset that can be damaging to both physical and mental well-being. Setting unrealistic standards and expecting to stick to those standards flawlessly sets the stage for disappointment and frustration. Perfectionism tends to magnify setbacks, creating a cycle of negative self-talk and undermining progress you’ve made. Working towards a healthier lifestyle is inherently imperfect, and acknowledging this imperfection is an important step towards building a sustainable and positive approach to weight loss.
Finding a balance that accommodates your health goals alongside the joys and demands of daily life ensures a more realistic and sustainable approach to weight loss.
Setbacks are not roadblocks but are opportunities to learn. Instead of dwelling on “failures”, approach setbacks as lessons. Reflect on what led to the detour and use that insight to adjust your approach. This shift in perspective promotes a healthier relationship with the journey itself, emphasising progress over perfection.
There’s so much more to weight loss than the number on the scale. Learn about non-scale victories in my post on Non-Scale Victories.
A key to successful weight loss and body positivity is making small, sustainable changes to your lifestyle. People often try to make drastic changes all at once, which can be overwhelming and unsustainable. Instead, focus on making small changes to your diet and exercise routine that you can maintain over time.
Small changes act as building blocks for a foundation rooted in a healthier lifestyle. By consistently making positive choices, you lay the groundwork for sustainable habits that extend beyond weight loss goals.
This approach shifts your focus from temporary fixes to making a commitment to yourself and your wellbeing.
Whether it’s establishing regular exercise routines, practicing mindful eating habits, or prioritising good sleep, these all contribute to overall health and resilience. The goal is not just weight loss but the creation of a lifestyle that your supports physical and mental well-being in the long run.
A sustainable weight loss journey is not just a means to an end but an ongoing process you should celebrate. Moving your focus from the end goal to appreciating the day-to-day journey is important for sustainable success.
It’s not just about getting to that perfect goal weight; it’s a whole journey deserving of a round of applause. Instead of obsessing over some distant finish line, celebrate every little step in the here and now.
Realise that the journey itself is a big deal – every choice, every workout, every healthy meal is a win.
Focusing on the small steps during the journey helps alleviate the pressure and perfectionism often associated with the pursuit of a specific end goal. By finding joy in the day-to-day process, you can appreciate the journey without the constant stress of meeting unrealistic expectations. This reduction in perfectionism is instrumental in promoting improved mental well-being and cultivating a healthier self-image.
This change in perspective hugely contributes to improved body image and body positivity, creating a foundation for a healthier and more sustainable approach to self-care and well-being.
If you’re struggling with body image while losing weight, you’re not alone. Use these Body Positivity Affirmations to help fix your mindset.
Body Positive Weight Loss: Conclusion
Finding a balance in both weight loss and body positivity can take some time. A lot of us have struggled with body image issues for a long time and that can take some work to undo. But rather than viewing body positivity and weight loss as conflicting paths, work on finding a balance. Ensure that your weight loss is not driven by societal pressures or unrealistic standards but rather by a genuine desire for overall well-being.
By finding a more balanced approach, you can have a body positive weight loss! You can navigate your journey with more resilience, maintaining a positive relationship with your body while working towards realistic and sustainable health goals.
Have you found this post helpful? Do you agree or disagree that body positivity can be practiced along with weight loss? Let me know in the comments below!
Are you struggling to lose weight despite your efforts? You’re not alone. Losing weight is not a walk in the park, and setbacks should be expected. The key is to learn from mistakes and not to be discouraged. In this post, I want to talk about 3 common weight loss mistakes beginners make that could be preventing you from reaching your weight loss goals, and more importantly, how to correct them. By understanding these mistakes and making the necessary changes, you can make sustainable changes to your lifestyle that will be the key to your long-term success.
There is a common misconception that cutting out fats entirely is the key to losing weight, but the truth is a bit more nuanced.
Fats have been unfairly demonized in the health and fitness space, and part of the reason is because of their calorie density. Unlike proteins and carbohydrates, which provide approximately 4 calories per gram, fats are more calorie-dense, having around 9 calories per gram. This higher caloric density has led to the misunderstanding (and marketing) that consuming fats automatically leads to weight gain.
While it’s true that fats are more concentrated in calories, it’s important to understand that not all calories are created equal. In reality, the type of calories we consume matters just as much as the total calorie count.
Fats And Satiety
Fats actually play an important role in promoting satiety, helping you feel full and satisfied after a meal. Whereas low-fat options*, marketed as healthier choices, can have a negative affect on satiety because of their sugar content. When a product has reduced fat content, manufacturers need to compensate for the loss of flavour and texture that fat brings, by adding sugar.
Low-fat options with high sugar content might give you a temporary sense of fullness due to the quick energy spike from sugar. But, the feeling is often short-lived, as the rapid rise in blood sugar is followed by a crash, often leaving you feeling hungry and craving more food.
The high sugar content in low-fat products can trigger cravings for even more sweet foods. The cycle of sugar spikes and crashes can create a rollercoaster effect on hunger and satiety, which can make it more difficult for you to maintain a consistent and balanced eating pattern.
Including healthy fats in your weight loss journey is important for a lot of reasons, with satiety being a key factor for weight loss.
*Products where the fat has been removed or reduced, not naturally lower fat foods
Tips To Include More Healthy Fats Into Your Diet
Choose Whole Foods: Aim to eat whole, minimally processed foods. Avocados, nuts, seeds, and olives are all nutrient-rich sources of healthy fats.
Enjoy Full-Fat Dairy: When it comes to dairy, choose full-fat options like whole milk, Greek yogurt, and real cheese. These offer more satiety compared to their low-fat options.
Cook with Healthy Oils: Use healthy cooking oils like olive oil. It adds more flavour to meals and provides essential fatty acids. Just be cautious of how much you’re using.
Include Fatty Fish: Eat fatty fish, like salmon, mackerel, or sardines. These have a good amount of omega-3 fatty acids, which are great for both satiety and overall health.
Snack on Nuts and Seeds: Nuts and seeds, like almonds, walnuts, or sunflower seeds, are great to snack on. But be mindful of portion sizes as calories can quickly add up.
Avocado Additions: Add sliced avocados to salads, sandwiches, or as a topping for different meals. Avocados are a really satisfying source of monounsaturated fats.
Include Eggs: Eggs are a nutrient-dense food that contain healthy fats. Include whole eggs into your meals for more satiety.
Balanced Meals: Aim for balanced meals that include a combination of healthy fats, proteins, and complex carbohydrates. A good balance of macros contributes to sustained energy and satiety.
As mentioned in the previous section, not all calories are created equal. One big weight loss mistake beginners make is having a laser focus on calories—counting, restricting, and tracking everything. Weight loss, in theory, is simple – calories in vs calories out. As long as you eat fewer calories than you burn, you’ll lose weight – that’s a fact.
But having a solely calorie-centric approach has its limits. It overlooks the importance of the quality of the calories consumed. This again comes down to nutrient density and satiety.
If you look at a piece of fruit and a chocolate bar, they may have similar calorie content. But the fruit comes with the added benefit of fibre. Fibre increases the feeling of fullness in a few ways. First, it adds bulk to your food, making it physically more filling. Second, it slows down digestion, helping to regulate the release of glucose into the bloodstream and preventing sudden hunger. It also influences the hormones, leptin and ghrelin, which control appetite, telling your brain when you’ve had enough to eat.
So while a chocolate bar may have the same calorie content as an apple, they’re not the same. BUT if you’re craving a chocolate bar, you should have it! It’s important to find a balance and not completely cut-out foods you love.
80/20 Approach
When counting calories to lose weight, a great way to make sure you are eating a balanced and satiating diet is to use the 80/20 approach (Something I write about A LOT).
The 80/20 approach involves mindful, whole-food choices 80% of the time but allowing yourself the freedom to treat yourself to less nutrient-dense options the remaining 20% of the time.
By making 80% of your diet whole, nutrient-dense foods, you’re giving your body the fuel it craves. Foods, like fruits, veg, lean proteins, and whole grains, are packed with vitamins and minerals that keep you feeling full and satisfied. So, when you have the occasional treat during the remaining 20%, it becomes a joyful experience rather than a source of guilt. This balanced approach helps to build a positive and sustainable relationship with food, making your journey towards a healthier lifestyle more enjoyable.
3. Weighing Too Often Or Taking Too Many Progress Photos
It can be really tempting to check the scale or take progress photos frequently. But it’s important to remember that progress isn’t always linear, and tracking these things too often can leave you feeling demotivated.
The numbers on the scale fluctuate everyday, for a lot of different reasons including water retention, hormonal fluctuations, and even the time of day. Constantly weighing in can lead to you to feel extremely frustrated, especially when faced with natural weight fluctuations. Fluctuations are entirely normal and don’t reflect your true progress. Don’t let these day-to-day changes discourage you and undermine the positive efforts you are making!
Taking progress photos will actually show you a more accurate picture of your progress. But again, these shouldn’t be taken too often. The minute changes in photos are often so subtle and may not be noticeable on a day-to-day basis. Space out progress photos over longer intervals, every 4-6 weeks is ideal. This way, you’ll be able to see more significant changes, giving you a more positive outlook on your changes.
Other Ways To Measure Progress
Rather than fixating solely on weight or progress photos, think of some other ways to measure success in your journey. Improved energy levels, increased stamina, or achieving new fitness milestones are much more meaningful indicators of progress. Non-scale victories provide a more holistic and positive perspective on your journey.
Set Achievable Goals: Setting realistic and achievable goals is key to maintaining motivation on your weight loss journey. Break down your larger goal into smaller, more manageable milestones, and celebrate each small victory along the way!
Listen to Your Body: Pay attention to hunger and fullness cues. Eat when you’re hungry, and stop when you’re satisfied.
Stay Consistent, Be Patient: Consistency is key to long-term success. Be patient with the process, and focus on creating sustainable habits rather than seeking fast results.
Weight Loss Mistakes Beginners Make: Conclusion
Starting a weight loss journey is a step towards improving your overall well-being. As a beginner, it’s important to recognise that mistakes and setbacks are a natural part of the process. Instead of viewing setbacks as failures, think of them as learning opportunities. Learn from the challenges you encounter, adjust your approach, and continue moving forward with resilience.
Celebrate not just the scale victories but also the small achievements that contribute to your overall progress—improved energy, better fitness levels, and a positive mindset. Your journey is unique to you, and there’s no one-size-fits-all approach to weight loss. Embrace the process, stay consistent with healthy habits, and be patient with yourself.
I hope you enjoyed this post and found it informative. Share your thoughts, experiences, or any tips you have for a successful weight loss journey in the comments below!
When on a weight loss journey, how can you ensure you are burning fat and not muscle? And why does it matter? Achieving sustainable weight loss goes beyond what you see on the scales and there is a significant relationship between muscle preservation and lasting fat loss. In this post, I want to discuss the importance of maintaining muscle mass, and how to ensure you burn fat not muscle.
Maintaining muscle mass is important to not only long term weight loss success, but also your health in general. Muscles help to support skeletal structure, allowing you to move and stay active, protect internal organs and keep joints stable. This is especially important as you age. Research shows that after age 30, we naturally begin to lose up to 3% to 5% of our muscle mass per decade.
When talking specifically about weight loss, how much muscle you have directly impacts your TDEE (total daily energy expenditure). TDEE is essentially the total number of calories your body needs in a day to function, and it’s made up of your basal metabolic rate (BMR), physical activity, and the thermic effect of food. Your BMR is the calories your body burns at rest, the energy it needs for basic functions, like breathing, circulating blood, maintaining body temperature, and all the behind-the-scenes tasks that keep you alive.
Muscle mass is more metabolically active than fat, meaning it demands a higher energy expenditure just to maintain itself. Basically, the more muscle you have, the more calories your body needs to sustain that muscle, even when you’re at rest. So the more muscle you have, the more calories you burn.
Understanding the difference between weight loss and fat loss is crucial. Learn more in my post on Weight Loss vs. Body Fat Loss.
Metabolic Adaptation
Retaining muscle mass is a key aspect of preventing metabolic adaptation during weight loss. Metabolic adaptation, where the body adjusts its energy expenditure in response to changes in calorie intake, can lead to a reduction in the number of calories burned at rest. But, by holding onto your muscle mass, along with other tactics, you can counteract this effect.
If you aren’t eating enough food – your body, in its adaptive nature, might switch from burning primarily fat to tapping into muscle for energy. It’s a survival mechanism – a recognition that muscle tissue demands more energy to maintain. So when faced with insufficient calorie intake, your body may perceive this as a signal to prioritise essential functions and start breaking down muscle for energy, a more metabolically active tissue compared to fat.
Ideally, you should aim to reduce your daily calorie intake by a maximum of 20% or around 500 calories. This moderate reduction allows for gradual and sustainable weight loss while providing your body with the necessary fuel it needs to preserve muscle mass. By staying within this balanced deficit, you send a signal to your body that it can rely on stored fat for energy without jeopardizing vital muscle tissue.
Use an online calculator to work out your TDEE, which factors in your activity level, age, weight, and goals. And from there you can determine how many calories you need to eat to be in the deficit you want. For example, if your TDEE is 2300 calories a day, and wanted to reduce this by 20% – you would eat 1,820 calories a day. My eBook ‘Complete Weight Loss Guide‘, goes into more detail about TDEE and how to choose the right deficit based on your goals.
Protein is essential for healthy muscle growth, as it’s made of amino acids, which are the building blocks needed to create muscle tissue. Eating enough protein can also help boost muscle protein synthesis, which is the process of creating new muscle tissue – even if you are in a deficit (with the right exercise – more on this below).
During a calorie-restricted diet, where the risk of muscle loss is heightened, it is essential to have an increased protein intake. By prioritising protein, you send a signal to your body: preserve the muscle, burn the fat. So, while your body taps into its fat stores for energy during a calorie deficit, it’s the protein that safeguards your muscle mass.
Recommended Protein Intake
As a general guideline for muscle preservation during fat loss, aim for a protein intake of around 1.6g to 2.2g of protein per kg of body weight (or 0.73g to 1g per lb of body weight). This range ensures that you’re providing your body with enough amino acids to support muscle maintenance and repair.
It’s also better to spread your protein intake equally throughout the day, as distributing it across your meals helps optimise muscle protein synthesis.
Nutrition plays a huge role in fat loss. Check out my 5 Easy Nutrition Tips to make sure you’re fuelling your body the right way.
3. Incorporate Resistance Training
To help your muscles stay strong and healthy, and to help preserve them, it is recommended to do strength-training exercises at least two to three times a week, ideally for at least 20 minutes per session. This frequency allows for consistent stimulation of muscle fibres, promoting ongoing muscle protein synthesis and adaptation.
Resistance training comes in many different forms, it’s not just weight lifting or body building. Yoga and Pilates are both a form of resistance training, as is swimming or body-weight moves like push-ups or pull-ups. It’s essentially the application of force or resistance against the muscles i.e. weights, body-weight, water. In fact, the more diversity you include in your resistance training will not only keeps things interesting but also ensures a well-rounded approach to muscle development. So find something you enjoy doing and can stay consistent with.
Aim to challenge your muscles progressively by increasing resistance, adjusting repetitions or time/distance.
Concurrent Training
Concurrent training is an great way to incorporate resistance training into your routine for fat loss. It involves combining resistance with cardio exercise in one program to maximize the benefits of both. This type of exercise can help burn more calories, help build muscle and improve your strength and endurance. Choose a resistance and a cardio exercise that fit with your goals and fitness level. Then, alternate between the two on different training days, or combine them into one circuit/session. This can make your workouts more efficient and help you reach your fat loss goals faster.
My eBook ‘Complete Weight Loss Guide‘ has an entire section on resistance training, including how to put together a weight training program for maximum progression. I also have a similar section in my FREE Reverse Diet eBook.
To burn fat while maintaining muscle, you’ll need the right workout plan. Find out more about Compound vs. Isolation Exercisesto build your routine.
Rest and Recovery
Finally, don’t forget to incorporate rest and recovery into your routine, as it is essential for muscle growth and development. Leave at least 48 hours before you work the same muscle group, and make sure you are getting good quality sleep at night to help you recover!
Muscle is essential to our overall health and wellbeing, and even outside of weight loss goals we want to be doing everything we can to preserve it.
Muscle mass naturally decreases as we age, so it’s even more important if you are over 30 and trying to lose weight. But the benefits of muscle preservation are not limited to a specific age group or fitness level; they are universal and applicable to anyone seeking to improve their overall quality of life.
Having increased muscle not only increases the calories you burn each day, but reduces your risk of injury, supports your joints, gives your more energy and makes you stronger! Making everyday activities more manageable.
Have you found ‘Burn Fat Not Muscle: 3 Steps To Successful Fat Loss‘ helpful? Do you have your own tips for maintaining or building muscle? Let me know in the comments below!
Do you ever find that no matter how much you eat, you still seem to be hungry? It could be what you’re eating and not how much. When we start a diet we tend to think of all the foods we have to cut out, and not what we should be adding in. When cutting down on calories to lose weight, you should incorporate as many satiating foods as you can. In this post I want to cover 5 different food groups that are all high on the satiety scale and explain why you don’t have to eat less to lose weight!
1. High-Volume Foods
High-volume, low calorie foods are foods that have fewer calories per gram. For example 100g of Broccoli has 34 calories (high volume), whereas 100g of Almonds has 579 calories (low volume). These are called low-energy-dense foods.
High volume foods are high in fibre, high in water or are considered ‘Air foods’. (Are still low in calories, will give you a full feeling, but offer little sustenance – think popcorn & rice cakes). Water has zero calories per gram, and fibre is not absorbed by your body and offers very few calories.
Low volume foods are high in fat and sugar. Fat has almost double the calories of carbs and protein per gram. (This doesn’t mean you should avoid these foods, just that you should focus on adding more high volume foods to your meals).
The great thing about volume eating is that it’s not about what to take away from your diet, but instead is what you can add to it.
A Meal Hack
For example, one of my favourite meals is Spaghetti Bolognese, and I love pasta in general. My average Spaghetti Bolognese would contain around 700 calories, and was generally pretty filling but to step it up a notch I started adding courgetti. (I can’t recommend a spiralizer enough! I use this one! It’s nice and compact, as I don’t like to take up too much room with kitchen gadgets) along with the spaghetti (not replacing it!), I found that I was struggling to finish the meal, and felt a lot fuller for longer afterwards. So to avoid waste, I started cooking less spaghetti and mince, keeping the same amount of courgetti in there, reducing the meal to around 500 calories. I still get to enjoy my favourite meal but for fewer calories, and I feel fuller for longer – win win!
Examples:
(Please note: This is not an example of “good” vs “bad” food – everything in moderation!)
High Volume/Low Calorie Foods:
Leafy green vegetables
Berries
Air Foods like popcorn
Wholegrain oats
Low Volume/High Calorie Foods
Fatty cuts of meat
Oil
Sugar
Sweets
2. High Protein Foods
High protein foods have a really high satiety score. By increasing your protein intake you can reduce hunger hormones, like ghrelin. Protein increases the time of ghrelin suppression and is one of the most satiating macronutrients and it also boosts satiety hormones, like leptin.
Reducing levels of ghrelin (hunger), and increasing levels of leptin (satiety) will leave you feeling fuller.
Try to include foods high in protein with all of your meals, so that you are consuming protein all throughout the day, rather than just in one sitting. You should consume between 1.6 and 2.2g of protein per kg of body weight (or 0.73 and 1g per lb) to aid in weight loss.
Protein is so important when it comes to weight loss for a number of other reasons outside of it being one of the most satiating foods. Including muscle maintenance and growth. Amino acids, the building blocks of proteins, are essential for these processes. I go into detail about macronutrients and Leptin and Ghrelin in my FREE eBook, and my Complete Weight Loss Guide.
3. High Fibre Foods
Fibre is a type of carbohydrate that your body can’t digest. Most carbohydrates are broken down into sugar molecules, but fibre isn’t, so instead it passes through the body undigested. Fibre also slows down the time it takes for food to be digested and for your stomach to empty. Meaning it extends the time you feel full.
Fibre also slows the rate that sugar is absorbed into the bloodstream. When you eat foods high in fibre, the sugar in those foods is absorbed slower. This stops blood-glucose levels from rising too fast. A rapid increase in blood-glucose levels will lead to a dip which will lead to feeling hungry sooner, or craving more sugar.
As mentioned with Volume Eating, high fibre foods provide volume to meals and because they often take longer to chew, allows you to be more mindful about what you’re eating and how full you are. See this post for more tips on eating mindfully.
Foods High In Fibre:
Beans and lentils
Apples
Whole grains
Berries
Avocado
Bananas
Carrots
Broccoli
Chickpeas
Pears
4. Low-GI Foods
GI stands for glycaemic index and the glycaemic index is a number from 0 to 100 assigned to a food (only foods containing carbs). With pure glucose (sugar) given the value of 100, which represents the rise in blood glucose levels two hours after consuming that food.
The three ratings are:
Low: 55 or fewer
Medium: 56–69
High: 70 or more
Low-GI foods take longer to digest and have less effect on blood sugar levels which can leave you feeling fuller for longer. This could help control your appetite and therefore can lead to reduced calorie intake.
Examples:
High GI Foods
White rice
White bread
Potatoes
Low GI Foods
Green vegetables
Beans & Lentils
Sourdough Bread
5. Healthy Fats
There are 4 types of dietary fats. These are:
Saturated fats
Trans fats
Monounsaturated fats
Polyunsaturated fats
Saturated & trans fats fall into the “unhealthy” category and mono & poly unsaturated fats fall into the “healthy” category.
Note: I use the terms “healthy” & “unhealthy” loosely, as what defines a food is as healthy can often be relative to individual needs.
Unfortunately, fat has gotten a pretty bad rep over the years because of it’s higher calorie density. Many diet products are labelled as low-fat or 0% fat, and are marketed as being better for us. Meaning that even unsaturated fats are also often avoided when people are on low fat diets. But we all need to eat a small amount of fat to have a healthy and balanced diet. Fat contributes to our energy levels, satiety, skin health, and so much more.
Why Fats Should Be On Your List Of Satiating Foods
Having a small amount of fat in a meal can slow down the rate that your stomach empties during digestion. So having the food remain in your stomach longer, will leave you feeling fuller longer.
Release of appetite hormones including a reduction of hunger hormones and an increase in satiety hormones.
Reduce intake of “low-fat” alternatives: Low-fat alternatives are packed with sugar and other highly processed carbs, which may promote hunger. Eating refined carbs can lead to spikes in blood sugar and a release of insulin. When insulin is released, it removes sugar from your blood and low blood sugar levels will signal to your body that you need more food. Leading to feelings of hunger, and craving more highly refined carbs and sugar.
Satiating Foods: Conclusion
Adding to meals can be a daunting task but it’s worth it for the positive benefits it brings. Good nutrition is the foundation for successful weight loss and maintenance so it’s important to make sure you’re getting the right nutrients in your diet.
Increasing the amount of satiating foods like quality proteins, complex carbohydrates and healthy fats in each meal will help keep you full and satisfied longer and these foods will provide you with the energy and nutrition your body needs to stay healthy.
Understanding how foods keep you satiated is crucial when it comes to being able to eat more intuitively and incorporating healthy habits into your lifestyle to maintain a healthy weight. But it’s important to try and incorporate changes slowly. Don’t try to make too many changes at once as it often leads to disappointment and frustration.
Have you got a favourite food hack that helps keep you full? Leave a comment below!
Are you hoping to finally find the one exercise that will help you lose weight? The truth is, there’s no one-size-fits-all answer for that. The key is to find what clicks for you, something that makes you go, “Hey, I could do this every day!”. It’s not about fitting into someone else’s workout plan; it’s about creating one that fits into your life. So, are you ready to turn your fitness journey into a personalized adventure? Let’s find the perfect fit for you – These are the 3 best activities to lose weight!
Working out shouldn’t have to be a chore, and that’s what the enjoyment factor is all about. When you actually enjoy what you’re doing, it stops feeling like a task on your to-do list and starts becoming something you look forward to.
Exercise should be something that brings you joy and satisfaction.
It doesn’t have to be overly strenuous, or difficult, or makes you sweat. Finding activities that you enjoy doing is key to making it part of your regular routine. You’ll find that you look forward to exercising and that you feel much better afterwards, meaning you will be much more likely to stay consistent with it.
When exercising, think to yourself ‘Would I be doing this if I didn’t want to lose weight?’. If the answer is ‘absolutely not’, you may want to start looking at alternatives. Instead of focusing solely on weight loss, try to focus on how exercise makes you feel. Think about how energized and accomplished you feel after a workout, or how you are showing your body some love by moving it. This can help you to stay motivated and make exercise more enjoyable.
How to Make Your Workouts More Enjoyable
Explore Different Activities: Try out different exercises until you find something that clicks. Whether it’s dancing, hiking, swimming, or even jumping on a trampoline, the options are endless. Don’t be afraid to try new things. If the first attempt doesn’t spark joy, try something else.The key is to try.
Find the Fun Factor: Incorporate small ways to make exercise more enjoyable. If you love music, create a playlist that keeps you motivated. If it’s the getting outdoors, find a class or activity you can do outside. Enjoyment often comes from the little things that make the experience uniquely yours.
Buddy Up: Sometimes, everything is more fun with a friend. Find a workout buddy to share the sweat and laughter. Be each others personal cheerleader!
Reflect on What You Love: Think about activities you loved as a kid or hobbies that have always made you happy. Think of ways you can incorporate these into your workout routine
The enjoyment factor should be a number one priority when it comes to choosing an exercise. The best workout is the one you actually want to do.
Thinking of giving running a try? If you’re starting out with extra weight, I’ve got you covered with my Guide for Running When Overweight.
Best Activities To Lose Weight: Why Enjoyment Matters Most
Boosts motivation
Increases consistency
Makes you more likely to stick with it in the long run
Challenges aren’t just about breaking a sweat or having a hard workout; they’re about breaking through barriers and proving to yourself that you can do things you might not have thought possible. And having specific fitness goals in mind is a great way to do this.
Setting yourself a fitness goal is a great way to track progress, give you a sense of achievement with each step of progress you make and keep you going back for more to reach your goal. Whether you are losing weight or not. Those victories, no matter how small, create a sense of accomplishment that can make you forget all about the scales.
Why you Should Set Challenging Goals
Boosts confidence
Keeps things interesting
Provides a tangible measure of progress
When choosing a fitness goal, it’s important to make sure it is realistic and attainable. Start small and build up your goals as you progress. Breaking your goal into smaller targets can help keep you motivated.
Exercise should be fun, not a chore. Here are 7 Joyful Movement Ideas to keep things exciting and enjoyable.
What exactly does it mean to exercise with purpose? It’s all about the intention behind your daily movements, and making every step count. This could be as simple as playing with your kids in the park, walking your dog, choosing to walk to the shops instead of going in the car, cycling to work, or choosing the stairs instead of the lift.
Why You Need Purposeful Movement
Contributing to Relationships: Whether it’s spending more time with your kids or a casual walk with your dog, these activities not only burn calories but also strengthen your bonds with people (or pets!) you care about.
Completing Tasks and Errands: Turn boring tasks into opportunities for physical activity. You need to get these things done anyway, so why not get things done while getting a workout.
A Reason to Get Moving: Purposeful movement is the extra nudge you need to get off the sofa. It turns exercise from a scheduled routine to a natural part of your daily life.
Even just exercising for reasons outside of weight loss can be a big motivator, focusing on the mental health benefits or using the time to listen to a self-improvement podcast or audiobook can give you the energy boost you need to get moving.
If you’re feeling burnt out from your workouts, you’re not alone. Here’s how to find balance and rediscover the joy of movement in Workout Burnout.
Best Activities To Lose Weight: Conclusion
Exercise should be a positive aspect of your life and something you should try to incorporate regardless of weight loss goals. It’s so important for our physical health to be active as much as possible, but it’s equally important for your mental health and wellbeing.
The best activities to lose weight are ones you enjoy, challenge you and give you purpose. Enjoying the exercise you do is key to being able to stay consistent with it.
The scale may measure your weight, but the true measure of a successful fitness journey is about how you feel, the energy you have, and the joy in your life. The healthier, happier you is a testament to the dedication, resilience, and self-love you’ve invested in yourself.
Have you found this post helpful? Or have you discovered the exercise that is perfect for you? Let me know in the comments below!
