Mindful Eating

  • Weight Loss

    Weight Loss Psychology 101: How to Break the Binge-Restrict Cycle for Good

    Ever feel like you’re trapped in a never-ending cycle of restriction, only to end up elbow-deep in a pizza by Friday night? Whether it’s eating at night or going way too hard on a “1200 calories” plan, we’ve all been there.

    The problem?

    It’s that classic binge-restrict cycle. You start out with the best intentions, cutting out carbs, and focusing on diet and nutrition like it’s your new full-time job, but by the end of the week, you’re starving and losing control.

    All that hard work feels wasted, and you’re back to square one.

    I get it—it feels impossible to keep that healthy weight when you’re caught in this cycle.

    But here’s the thing—it’s not just about willpower, and it’s not your fault. Weight loss psychology is a tricky business, but I’ve been there and come out the other side.

    I know exactly what it’s like to try losing 50 pounds or more, thinking “this time will be different,” only to face those same struggles again. But guess what?

    You can do this.

    Breaking the binge-restrict cycle for good is possible.

    No more crash dieting, no more feeling guilty about eating at night or swearing off all the foods you love.

    So, in this post, I’ll discuss:

    • Why the binge-restrict cycle happens (and why it’s so common)
    • Key weight loss psychology principles to break free from it
    • Practical losing weight tips to rebuild a balanced relationship with food
    • How to enjoy food without feeling guilty (yes, even carbs!)
    • Essential mindset shifts
    • Real-life strategies I used to kick the cycle and start losing weight the healthy way

    Breaking this cycle doesn’t mean swearing off your favourite foods or going on extreme diets. You can eat more than 1200 calories a day, and stop following the latest diet & exercise trends.

    It means finding balance, enjoying life without obsession, and embracing healthy weight management, not punishment.

    Let’s get into it.

    weight loss psychology

    Why the Binge-Restrict Cycle is a Total Nightmare

    Let’s face it—diets that promise to help you lose belly fat or drop weight fast often just lead to burnout. When you restrict too much, you start craving everything you’ve cut out.

    This cycle isn’t just a physical one; it’s a weight loss psychology trap that keeps you swinging between deprivation and overindulgence.

    Before you know it, you’re knee-deep in biscuits and crisps at 2 a.m., wondering why it’s happening again.

    I’ve been there.

    At one point, I thought 100% clean eating was the way to go—strict and no room for error. I followed every bit of advice out there about diet and nutrition, swearing off anything remotely indulgent.

    But what happened?

    Every time I restricted for too long, I’d end up caving and eating a whole large pizza in one sitting.

    The guilt? Oh, it was real. That’s the downside of those so-called “losing weight tips” that focus solely on restriction, ignoring weight loss psychology.

    If you find yourself stuck in the perfectionism trap, this deep dive into all-or-nothing thinking will help you break free and find balance.

    How I Broke the Cycle

    One day, I realised I wasn’t happy with the constant battle. I wasn’t living; I was just bouncing between restriction and binging.

    That’s when I decided to stop aiming for perfection and start focusing on balance.

    I allowed myself to enjoy food—yes, even carbs—and the world didn’t end!

    Instead of focusing on “bad” vs. “good” foods, I embraced moderation. And trust me, life got a whole lot better.

    I stopped obsessing over losing weight and started focusing on how I felt.

    I realised that food is just food, and finding the right nutrition plan was more important than rigid diets. This shift in weight loss psychology was a game-changer.

    10 Powerful Mindset Shifts to Break the Cycle for Good

    weight loss psychology

    Alright, let’s talk mindset. Breaking the binge-restrict cycle isn’t just about what you’re eating; it’s about who you believe you are and how you approach the entire journey.

    So, let’s dive into some key shifts that’ll help you break free from that exhausting cycle for good, using weight loss psychology principles to guide you.

    Identity and Self-Image

    Who do you believe you are? Your identity plays a massive role in your actions. If you keep telling yourself, “I’m someone who struggles with losing weight,” guess what?

    You’ll subconsciously make choices that reinforce that belief—like reaching for the biscuits after a stressful day.

    Shift your mindset. Instead, start seeing yourself as a person who takes care of your body, enjoys healthy habits, and makes consistent progress.

    Trust me, when you start believing you’re someone who thrives, everything changes.

    Motivation vs. Discipline

    Here’s a hard truth—motivation is unreliable. It comes and goes faster than a British summer.

    But discipline? That’s what keeps you going when motivation has packed its bags and gone on holiday.

    Build habits, not reliance on motivation. Focus on creating small, sustainable habits that’ll stick, no matter how unmotivated you feel. It’s the little things you do consistently that will get you to your goals.

    Emotional Eating

    Stress, boredom, sadness, happiness—food often becomes our go-to comfort blanket. We’ve all been there. But if you’re turning to food every time your emotions spike, that’s a slippery slope.

    Recognise your emotional triggers and develop coping strategies. Whether it’s mindfulness, journaling, or engaging in non-food-related activities, finding new ways to deal with your emotions will help you break the cycle of emotional eating.

    Emotional eating can feel tough to manage, but this guide offers actionable strategies to help you handle it without guilt.

    weight loss psychology

    All-Or-Nothing Thinking

    Perfectionism leads to burnout—every single time. If you think you need to be “perfect” on your journey, you’re setting yourself up for failure.

    One slip-up (hello, pizza night) doesn’t undo all your progress, but an all-or-nothing mindset will convince you it does.

    Aim for balance, not perfection. Sustainable weight loss is about consistency, not extremes.

    It’s okay to have a treat or skip a workout occasionally, as long as you keep going.

    Self-Sabotage and Fear of Success

    Now here’s a juicy one—self-sabotage. Sometimes, we don’t even realise we’re doing it, but that fear of change is real. Maybe you’re afraid of what success might mean—attention, new expectations, or stepping out of your comfort zone.

    Recognise those self-sabotage patterns. Whether it’s skipping workouts, overindulging, or the classic “I’ll start fresh on Monday,” recognising your patterns is the first step to breaking them.

    Rewarding Yourself with Food

    Using food as a reward is a tricky business. Sure, treating yourself is great, but rewarding yourself with food can reinforce unhealthy patterns, especially if it’s a regular thing.

    Find non-food rewards. Treat yourself to something that doesn’t derail your progress, like new workout gear, a massage, or a fun day out.

    Nutrition doesn’t need to be complicated. These easy tips will help you build a balanced diet without the overwhelm.

    Goal-Setting and Visualisation

    Don’t get stuck focusing on the end goal—like “I want to lose 20lbs.” Instead, break it down into actionable steps you can start today. Set realistic, process-based goals like “I will walk for 30 minutes daily” or “I will meal prep my lunches for the week.”

    Visualise your success. Spend time imagining yourself achieving your goals, but also visualise the process. What does your day-to-day look like when you’re living that healthy lifestyle? It’s a game-changer.

    Ready to set goals that stick? This guide breaks down goal-setting into practical, achievable steps.

    weight loss tips

    Developing a Growth Mindset

    If you’ve got a fixed mindset—thinking, “I’ll never lose weight; it’s too hard”—it’s time to flip the script. A growth mindset says, “I can learn how to get better at this.”

    Embrace challenges as learning opportunities. Instead of seeing obstacles as failures, view them as chances to improve and grow. You’re not stuck—you’re evolving.

    Mindful Eating

    Pay attention to your hunger and fullness cues. Learn to eat when you’re genuinely hungry and stop when you’re satisfied—not stuffed. Too often, we eat out of habit or emotion, not because we’re actually hungry.

    Practice mindfulness at meals. Slow down, savour the flavours, and enjoy the experience of eating. It makes a world of difference.

    Patience and Long-Term Thinking

    This is a big one for me, and Shape & Joy was born from this premise – you HAVE to find joy in the journey. Because let’s be real—weight loss takes time.

    It’s so easy to get frustrated when you don’t see results straight away, but slow and steady progress is the key to sustainability.

    Celebrate non-scale victories, like improvements in your energy, mood, fitness, and overall health. It’s not just about the number on the scale—it’s about how you feel and how you’re transforming your life.

    New to sustainable weight loss? Avoid common pitfalls by learning the top mistakes beginners make—and save yourself the frustration!

    Actionable Steps

    Let’s get into the actionable part. Breaking the binge-restrict cycle is 100% doable, and here’s how:

    Ditch the “Good” vs. “Bad” Food Mentality Diet and nutrition should be about balance, not punishment. Labelling foods as “bad” just sets you up for guilt. Instead, focus on overall nutrition, enjoying all foods in moderation. One indulgent meal won’t ruin your progress.

    Eat Regularly to Avoid Binging Skipping meals or sticking to rigid plans with only 1200 calories can backfire big time. If you’re starving, you’re going to binge. Simple as that. Instead, focus on eating regular, balanced meals that keep you satisfied. This helps prevent those late-night binges where you’re eating at night out of sheer hunger.

    how to stop binge eating

    Reintroduce Forbidden Foods Slowly Start including the foods you’ve been banning. Bring them back in small, manageable amounts, and watch them lose their power over you. This is the key to finding balance and losing weight without guilt.

    Stop Aiming for Perfection No one is perfect—not even the people who make bodybuilding or strict “lose belly fat” plans look easy. The truth is, aiming for 100% all the time is unrealistic. It’s about balance. Allow yourself to enjoy that slice of cake or cheeky takeaway now and then without going off the rails.

    Move Your Body for Joy, Not Punishment Exercise shouldn’t be about “working off” what you ate. It’s about feeling good and moving in ways you enjoy. Whether it’s walking, dancing, or weightlifting, make it fun. This will help you stay consistent and avoid seeing exercise as a chore.

    Weight Loss Psychology 101: Conclusion

    Listen, breaking the binge-restrict cycle isn’t easy, but it’s so worth it. You deserve to have a healthy relationship with food that doesn’t leave you feeling guilty, restricted, or out of control. With the right mindset and a little patience, you’ll find your balance.

    So here’s the plan: stop chasing the extreme diets and promises. Instead, start focusing on nutrition, consistency, joyful movement and treating yourself with kindness. I’m cheering you on every step of the way!

    And remember, you can do this. 💪

    Further Resources

    Studies

    Restricting Leads to Binging: Studies have shown that periods of restriction followed by refeeding—especially on those “forbidden” tasty foods—can lead to persistent binge behaviours. This cycle has been found to mirror patterns in bulimia nervosa, showing just how much of a biological and psychological impact restriction can have (Hagan & Moss, 1997).

    The Mental Toll of Restriction: Research shows that when you restrict yourself, it’s easy to become totally preoccupied with food, feel more emotional, and eventually end up bingeing as soon as you loosen the reins. So, rather than diving into strict diets, a balanced approach is key if you want to steer clear of these negative mental side effects (Polivy, 1996).

    Stress + Restriction = Binge Triggers: Studies have shown that stress combined with past dieting makes you even more prone to binge episodes, especially when those foods you’ve been craving are finally on the menu. This pattern might sound familiar if you’ve ever found yourself craving a takeaway after a tough week. It’s not just you; it’s how stress and restriction interact (Hagan et al., 2002).

    Your Brain’s Reaction to Calorie Restriction: The research found that calorie restriction cranks up activity in the brain’s reward and motivation areas, which means you’re more likely to find food irresistible after days of dieting. No wonder sticking to extreme diets often feels impossible! (Stice, Burger, & Yokum, 2013).

    1. Nutrition

      Real Food, Real Life: A Meal Plan Inspired by Victoria’s Secret (But For Real People)

      The average Victoria’s Secret diet sounds glamorous but feels more like a quick-fix fantasy.

      Yep, we’ve all seen those “Model Diet Plans” that claim to be the secret to glowing health.

      Spoiler alert: they’re usually built around starvation, bland food, and the kind of rigid restrictions that leave you dreaming about chocolate cake by lunchtime.

      But here’s the truth: real people need real food.

      You want a plan that fuels your body, keeps you feeling satisfied, and doesn’t have you nibbling on celery sticks just because that’s what the “models” eat.

      And that’s where the best diet plan for real life comes in—a plan that’s balanced, enjoyable, and leaves room for the foods you love.

      Forget the Victoria’s Secret Angel diet meal plan or trying to live up to any unrealistic model food plan. Let’s talk about a meal plan that works in the real world, one with delicious meals that you look forward to.

      If you’re ready to ditch diet culture and enjoy some healthy carbs and whole foods, let’s get started.

      victoria's secret

      The Reality Check: Why The “Model Diet” Isn’t Practical

      Alright, let’s have an honest chat about those Victoria’s Secret diet trends. They sound fancy but are as unrealistic as they come.

      The Victoria’s Secret Angel diet might work for a model’s photoshoot prep, but it’s not sustainable for your everyday life, especially if you’re juggling work, family, or just… real life.

      The problem with these model diet plans is that they’re often built around extreme restrictions, cutting out carbs, fats, and basically anything that brings joy.

      For us mere mortals, that just doesn’t work long-term. In reality, food is meant to be enjoyed, not just tolerated.

      victoria's secret quote

      So, here’s the plan: we’re focusing on an enjoyable, sustainable approach, not the model fantasy.

      You don’t need to follow a VS Angel diet or a Kate Moss diet plan to be healthy. In fact, you’re far better off with meals that fuel you up, make you feel strong, and fit easily into your day.

      Speaking of common pitfalls, if you’re new to healthier eating habits, it’s easy to fall into certain traps that can derail your progress. From over-restriction to relying on motivation alone, here are 5 Weight Loss Mistakes Beginners Make that you’ll want to avoid for long-term success.

      Building A Real-Life, Sustainable Meal Plan

      1. Eat What You Enjoy (And Ditch The Guilt)

      The first rule of a real meal plan? You’ve got to actually like what you’re eating! No “I’ll just tolerate this for the sake of my diet” nonsense.

      Find foods that make you feel satisfied and energised, whether that’s a comforting bowl of pasta or a hearty salad.

      A sustainable diet doesn’t mean forcing yourself into a model food plan that feels like a chore.

      2. Embrace Healthy Carbs, Not Carb Fear

      Let’s banish the “carbs are evil” myth right now! Your body needs carbs—especially healthy carbs like oats, brown rice, and sweet potatoes.

      These give you the energy to keep going all day long, and they’re a far cry from the zero-carb nonsense you find in some Victoria’s Secret model meal plans.

      Carbs are your friend, especially when you balance them with protein and veggies.

      3. Make Simple Swaps Instead Of Buying Fancy Ingredients

      No need to break the bank on exotic superfoods. You don’t have to follow the latest Pilates Princess trends or splurge on chia seeds for every breakfast.

      victoria's secret quote

      For example, use basics like bananas or apples as affordable, nutrient-packed snacks.

      You don’t need a complicated plan or fancy ingredients to eat well. Often, it’s the simplest choices that make the biggest impact. If you’re looking to streamline your eating habits, here are 5 Easy Tips To Simplify Nutrition that can help you stay on track without stress.

      Sample Day Of Meals: Filling And Fun (Not Starving And Bland)

      Here’s what a day on a sustainable meal plan could look like. These meals are balanced, nourishing, and way more satisfying than the restrictive Victoria’s Secret Diet Meal Plan you might have read about.

      Breakfast: Avocado Toast With Eggs – Start with whole-grain toast, creamy avocado, and a poached egg or two. Sprinkle with chilli flakes for some added zest. This is the kind of VS Model Breakfast that fuels you for the day.

      victoria's secret

      Lunch: Hearty Grain Bowl – Pack a bowl with a mix of greens, roasted veggies, a handful of healthy carbs like quinoa or brown rice, and a protein (grilled chicken, chickpeas, or tofu). Drizzle with a bit of tahini dressing for flavour.

      Dinner: Homemade Veggie Pizza – Skip the bland diet dinners and make something fun! Use a wholemeal flatbread, load it with tomato sauce, lots of veggies, and a sprinkle of cheese. Top it off with lean protein if you like. This is how we do VS model meals—delicious and satisfying.

      Snacks: Go for a mix of energy-boosting options like an apple with nut butter or some Greek yoghurt with berries. Real food that’s enjoyable, no fads needed.

      victoria's secret quote

      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!

      Tips For Staying On Track Without Losing Your Mind

      Plan For Busy Days: Life gets hectic, and that’s okay! A bit of meal prep can help. Chop veggies, batch-cook a protein, or have some grains ready in the fridge. This way, you can avoid last-minute grabs for junk food and keep things balanced even on busy days.

      Listen To Your Body (Instead Of The Diet Fads): Forget what a Victoria’s Secret diet plan says about ignoring hunger. Your body knows what it needs! Eat when you’re hungry, stop when you’re full, and don’t worry about sticking to some rigid schedule. This kind of flexibility makes healthy eating a lot more enjoyable.

      Indulge Without Guilt: Life’s too short to skip dessert forever. Allow yourself a treat now and then. Whether it’s a bit of dark chocolate or a slice of pizza, remember that balance is key. The best diet plan is one you can actually live with, after all.

      Let’s be real, motivation comes and goes. Relying on it alone is like depending on sunshine in British weather—it’s not always there when you need it! Check out Why Motivation (Alone) Doesn’t Work For Weight Loss for a deep dive into why sustainable habits matter more than short bursts of inspiration.

      Conclusion: Embrace Your Own Victory Over Diet Culture

      So, what’s the real Victoria’s Secret Diet? It’s a meal plan that actually works for you, not one that has you stressing over every mouthful.

      Forget the extreme model diet plans that promise the world but deliver nothing but hunger pangs. Instead, aim for a plan that’s balanced, satisfying, and fits into your everyday life.

      Your goal isn’t to live up to a mythical Victoria’s Secret Angel diet. It’s to find a sustainable way to eat that keeps you healthy, happy, and energised.

      victoria's secret quote

      So embrace the carbs, enjoy the foods you love, and leave the unrealistic diets in the dust.

      Ready to take on a diet that celebrates real life? You’ve got this—one meal, one choice, one step at a time. Let’s make health the real secret to victory!

      Part of embracing a healthy lifestyle is learning to enjoy food without obsessing over it. If you’re tired of constant food thoughts, check out How to Stop Thinking About Food: Stop Obsessing, Start Enjoying! for tips on shifting your mindset and enjoying a more relaxed, balanced approach.

    2. ADHD

      Brain-Boosting Tips for Women with ADHD: Nutrition, Exercise, and More

      Ever feel like your brain’s stuck in a fog, bouncing around a million thoughts without actually landing on any? You’re not alone, especially if you’re a woman with inattentive ADHD (like me), trying to adult in a world that seems wired for people with supercharged dopamine levels. But listen, there’s good news. With a few brain-boosting tips for women with ADHD, you can actually make small changes in your nutrition, exercise, and daily habits that’ll help turn that mental mayhem into something more manageable.

      So, in this post, we’ll cover:

      • Nutrition hacks for focus
      • Exercise ideas for energy and mental clarity
      • Lifestyle tweaks to support ADHD brains
      Brain-Boosting Tips for Women with ADHD

      1. Nutrition Hacks for Focus

      Avoid the Sugar Rollercoaster

      First things first, let’s talk sugar. If you’re riding the sugar rollercoaster, it’s no wonder your brain feels like it’s constantly crashing.

      The thing is, quick sugar highs give you that burst of energy but leave you wiped out an hour later – not ideal when you’re trying to focus, right?

      Ditch the refined sugars for slower-burning carbs like oats or sweet potatoes.

      Trust me, your brain (and blood sugar) will thank you.

      For more on how to keep your meals simple and balanced, have a look at my post, “Simplify Nutrition With These 5 Easy Tips.“

      The Power of Protein

      Protein isn’t just for bodybuilders trying to bulk up.

      Nope, it’s a brain fuel!

      Starting your day with a protein-rich breakfast – think eggs, Greek yoghurt, or even a protein smoothie – can help reduce impulsive snacking and keep your mind sharper for longer.

      Protein helps stabilise your energy, so you’re not constantly battling that afternoon slump.

      Omega-3s for Mental Clarity

      Ever heard of omega-3s? They’re like the VIP tickets for brain health!

      These natural sources of dopamine, found in fish, chia seeds, and flax, can work wonders for focus and clarity.

      Omega-3s are particularly beneficial for women with ADHD, helping with mood regulation and reducing low dopamine symptoms.

      If fish isn’t your thing, look into supplements – your brain deserves the VIP treatment, after all.

      Brain-Boosting Tips for Women with ADHD

      For a deeper dive into which foods can keep you full and focused, check out my post on “Satiating Foods: 5 Foods High On The Satiety Scale.“

      Pro Tip: Try a balanced snack like apple slices with almond butter. It’s got that perfect mix of carbs, fats, and protein to keep you steady and focused.

      2. Exercise Ideas for Energy and Mental Clarity

      Why Movement Matters for ADHD Brains

      Exercise isn’t just about toning up or working off that cheeky snack (although, hey, nothing wrong with that!).

      For women with ADHD, exercise is one of the healthiest ways to get dopamine – it’s like a natural, no-prescription-required dopamine boost.

      Studies show that physical activity can help improve focus and mood by retraining your brain to release more of that feel-good stuff. These exercise-based Brain-Boosting Tips for Women with ADHD can be a game-changer.

      If finding motivation to move feels impossible, give “Why Motivation (Alone) Doesn’t Work For Weight Loss“ a read. It’s packed with mindset hacks that’ll help you stick to a routine, even when motivation is low.

      Find Joy in Movement

      Now, here’s the trick – don’t force yourself into a workout you hate. The key to consistency is enjoyment!

      Try ADHD-friendly workouts like dance, brisk walks, or quick-circuit sessions. Anything that gets your heart pumping and feels like fun rather than a chore.

      Remember, this isn’t about being the gym bunny; it’s about finding ways to move that genuinely lift your spirits and boost your brain.

      For more ideas on how to make exercise enjoyable and sustainable, head over to my post, “7 Joyful Movement Ideas That Will Make Exercise Exciting!“

      Integrating Movement Daily

      Got five minutes? Perfect! Fit in little bursts of movement throughout your day.

      A quick jog on the spot, a dance in your kitchen, or even a brisk walk around the block can make a big difference.

      exercise for dopamine with adhd

      Think of it as micro-dosing on exercise – you don’t need hours at the gym to feel the benefits.

      Quick Tip: Schedule 5-10 minute movement breaks after focused work sessions. It keeps the mind fresh and your dopamine levels topped up.

      3. Lifestyle Tweaks for Mental Focus

      Sleep as a Non-Negotiable

      Sleep might just be the biggest unsung hero for ADHD brains. Skimp on it, and you’re almost guaranteed a foggy day ahead.

      Building a calming bedtime routine isn’t just for kids; it’s a game-changer for adults, too! Try winding down with a warm bath, a good book, or a bit of journaling to quiet that racing mind.

      These simple lifestyle tweaks are some of the most effective Brain-Boosting Tips for Women with ADHD.

      For more on how sleep, routines, and small daily changes can improve mental clarity, you might like “10 Simple Tricks for Making Exercise a Daily Habit.“

      Mindfulness & Mental Health

      Mindfulness can sound a bit airy-fairy, but stick with me here. For inattentive ADD women, mindfulness isn’t about sitting cross-legged and chanting ‘ohm’ (unless you’re into that!).

      It’s about being present, even if it’s just for a few minutes.

      Try deep breathing, a quick meditation app, or a simple grounding exercise to help improve your brain’s focus and calmness.

      Managing ADHD can feel like a balancing act, but movement can actually be a great tool for grounding and focus. For practical, ADHD-friendly movement tips, head to my post on mindful movement and see how small changes can make a big impact.

      Structure for Success

      Alright, here’s where we talk about ‘organisation’ without losing the will to live.

      Having structure in your day can actually free up mental space for other things. Keep it simple – use a planner, set reminders, and add in just enough structure to keep you grounded without feeling trapped.

      Start small and build routines that actually fit your lifestyle.

      And if you need some practical guidance on forming a strong mindset to support these changes, check out my post on “Mindset Matters: Change How You Think To Lose Weight.“

      Brain-Boosting Tips for Women with ADHD

      Summary: Look, these Brain-Boosting Tips for Women with ADHD aren’t about doing everything perfectly. It’s about trying small, consistent tweaks and building habits that work for you. You’ve got this – one step, one snack, one dopamine-boosting move at a time.

      Conclusion

      There you have it! Boosting your ADHD brain isn’t some impossible mission – it’s about taking small, manageable steps in your nutrition, exercise, and lifestyle that add up over time.

      By ditching sugar highs, adding in protein and omega-3s, finding movement that makes you smile, and building a routine that works for you, you’re giving your brain the support it deserves.

      Why does this all matter? Because every bit of focus, every burst of clarity, and every grounded moment is a victory.

      You’re not just fighting for attention; you’re building a life that embraces your unique brain – with all its quirks and brilliance.

      So, are you ready to put these tips into action? Start with one tweak today, and see how it feels. Remember, progress is all about consistency, not perfection.

      Now, let’s keep the conversation going!

      What’s one brain-boosting habit you’re excited to try? Comment below or share this post with someone who might need a little boost – because we’re all in this together, and your journey just might inspire someone else.

      Further Resources

      Studies

      Nutrition Hacks for Focus

      Avoiding Sugar: High-sugar foods can negatively impact ADHD symptoms, as spikes in blood sugar followed by rapid declines can exacerbate attention difficulties. A garden-based nutrition intervention that limited sugar, refined grains, and artificial additives led to reduced ADHD symptoms in students, showing the benefits of consistent dietary changes (Malavika et al., 2019).

      Protein Intake: Protein can stabilize blood sugar and support sustained attention. Research indicates that diets balanced with high-protein foods can help manage impulsive behaviours and maintain energy levels in ADHD, particularly beneficial for individuals experiencing hyperactivity and inattention (Pelsser et al., 2017).

      Omega-3 Fatty Acids: Omega-3 supplements, particularly those with eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), show consistent benefits in reducing ADHD symptoms, especially in the areas of attention and mood regulation (Sonuga-Barke et al., 2013) and (Hurt & Arnold, 2011).

      Exercise Ideas for Energy and Mental Clarity

      Exercise as a Dopamine Booster: Physical activity provides a natural dopamine boost, which is crucial for ADHD brains. Studies have shown that regular aerobic exercise enhances dopamine release, improving focus and mood over time (Fotoglou et al., 2022).

      Micro-Movement Breaks: Integrating short, frequent movement breaks can also support mental clarity and dopamine regulation, providing benefits similar to longer exercise sessions. Short bursts of activity help reduce mental fatigue and increase sustained attention (Ahmed & Salem, 2021).

      Lifestyle Tweaks for Mental Focus

      Importance of Sleep: Quality sleep is essential for ADHD management. Studies emphasise that sleep deprivation can exacerbate ADHD symptoms, particularly impacting attention and impulse control (Bosch et al., 2020).

      Structured Routine: Establishing routines and using organizational tools can enhance focus and reduce ADHD-related chaos. Structure provides mental clarity by reducing cognitive load, an approach recommended in non-pharmacological ADHD management (Pinto et al., 2022).

    3. Nutrition

      Holistic Nutrition 101: A Complete Guide to Nourishing Your Body

      Right, let’s be real for a second. You’ve probably tried every diet under the sun—counting calories like it’s a second job, cutting out carbs as if they’re your mortal enemy, or suffering through bland salads while watching everyone else chow down on pizza. But here’s the thing: none of it sticks, right? Well, Holistic Nutrition is different.

      What if I told you that instead of depriving yourself or chasing the latest fad, you could embrace a way of eating that actually makes you feel good, inside and out?

      That’s where holistic nutrition comes in—it’s all about looking at the bigger picture: mind, body, and soul. It’s not just about what’s on your plate, but how it impacts your energy, your mood, and your entire life. Fancy giving it a go?

      So, in this post, I’ll discuss:

      • What holistic nutrition is and why it’s not as complicated as it sounds.
      • How your mind and body are actually connected (yep, cravings included).
      • Simple principles you can start applying today (without losing the will to live).

      Let’s dive in!

      What’s All This About Holistic Nutrition, Then?

      First things first—what exactly is holistic nutrition?

      Well, think of it as taking a full-body approach to eating. We’re not just looking at your waistline here; we’re focusing on your entire well-being.

      It’s about feeding your body and your mind with whole, nourishing foods that keep you feeling on top of the world.

      It’s all about balance!

      Unlike those trendy “summer body diet” plans that have you cutting out carbs or surviving on rabbit food, holistic nutrition isn’t about restriction.

      It’s about adding more goodness to your life—foods that fuel you, make you feel alive, and bring you joy.

      Holistic nutrition helps you build healthy habits that stick, making it easier to make good food choices without obsessing over every bite. If you’re curious about how to lose weight naturally, without constantly overthinking your meals, check out my post on how to lose weight without thinking about it.

      Your Mind and Your Body: The Dynamic Duo

      You know those days when you feel anxious or stressed, and suddenly you’re elbow-deep in a bag of crisps?

      Yeah, that’s your mind and body doing a little dance. They’re more connected than you might think.

      Stress, emotions, and mental health can wreak havoc on your eating habits, and that’s where holistic healing comes in.

      It’s not just about munching on kale and calling it a day. Holistic nutrition takes into account why you eat what you eat.

      When you’re stressed, your body craves quick, sugary, or salty fixes.

      Holistic nutrition helps you break the cycle by giving your body what it truly needs—nourishing foods that fuel your mind as much as your body.

      No more feeding your emotions!

      The Golden Rules of Holistic Eating (You’ll Actually Want to Follow)

      holistic nutrition

      Right, I know what you’re thinking—rules? Again?

      But trust me, these aren’t the kind of rules that will make you miserable. Instead, they’ll leave you feeling pretty darn amazing:

      Eat whole foods – Fresh fruit, veg, grains, nuts, seeds. The real stuff, not out of a packet. This is what some people might call “clean nutrition”, where your focus is on nutrient-dense foods.

      Listen to your body – If you’re hungry, eat. If you’re full, stop. Revolutionary, I know.

      Balance is key – You don’t need to cut out entire food groups (yes, that means you can keep your pasta!).

      Prioritise plant-based – No, you don’t have to go vegan, but adding more plant-based meals works wonders.

      Basically, it’s all about eating to nourish yourself, not punish yourself.

      Holistic nutrition doesn’t have to be complicated. In fact, simplicity is key. Want to make this whole thing easier? I’ve got a blog post with 5 easy tips to simplify your nutrition so you can start small and see big results.

      Whole Foods vs. Processed Junk: What’s the Deal?

      Now, let’s get into the nitty-gritty. Whole foods versus processed foods.

      Whole food is as close to its natural state as possible—think fruits, veggies, whole grains, nuts, and seeds.

      They’re packed with nutrients that your body loves.

      Processed foods? Not so much.

      Sure, they’re convenient, but they’re often stripped of nutrients and loaded with sugar, salt, and preservatives. Not ideal for long-term energy or wellness, are they?

      But here’s the thing—balance is key.

      This is where the 80/20 rule comes in, and trust me, it’s a game-changer. You don’t have to give up all the foods you love.

      I’m not telling you to never touch a slice of pizza or a cheeky bit of cake again (because, let’s be honest, life’s too short for that!).

      The idea is to aim for whole, nutritious foods 80% of the time and leave 20% for those little indulgences that make life fun.

      It’s about not restricting yourself so much that you feel deprived.

      Because we both know what happens then—you restrict, restrict, restrict, and then one day you find yourself knee-deep in a family-size bag of crisps wondering where it all went wrong.

      I’ve been there!

      holistic living nutrition balanced plate

      Instead, let’s focus on moderation. Enjoy your favourites guilt-free, knowing that you’re doing right by your body most of the time.

      Creating a Balanced Plate (That’s Actually Tasty, Too!)

      I know what you’re thinking—balanced plates sound about as exciting as watching paint dry. But trust me, they don’t have to be boring!

      A balanced plate is simply one that has a bit of everything your body needs—protein, fats, carbs, and fibre.

      Picture this: a plate of grilled chicken (protein), some quinoa or brown rice (carbs), and a load of roasted veg (fibre). Chuck on some avocado (healthy fats) and drizzle with olive oil.

      Boom—balanced, nutritious, and actually delicious.

      You’re not gonna miss the takeaway tonight.

      If you’re looking for more inspiration, there are loads of holistic nutrition recipes that are easy to whip up and pack a punch when it comes to flavour.

      Here are some of my favourites:

      A key part of holistic nutrition is eating foods that nourish and satisfy you. If you’re tired of constantly feeling hungry, I’ve shared 5 foods high on the satiety scale that’ll keep you fuller for longer and help you avoid those snack attacks.

      Hydrate, Detox, and All That Jazz

      You’ve heard it before, but I’ll say it again—drink your water! Hydration is crucial for everything from clear skin to better digestion.

      And let’s clear something up—your body is pretty good at detoxing on its own, so you don’t need fancy teas or expensive cleanses.

      Just keep it simple.

      Drink enough water (about 2 litres a day, give or take), and your body will do the rest.

      Honestly, hydration is your secret weapon.

      Debunking the Biggest Myths About Holistic Nutrition

      Let’s tackle some of the biggest myths floating around:

      “It’s too expensive!” – Not true. You don’t need to shop exclusively at organic markets. A lot of whole foods—like beans, rice, and oats—are super affordable.

      holistic grocery shop

      “It takes too much time!” – Also false. Once you get the hang of it, cooking with whole foods is quicker than you think. And batch cooking is your best mate.

      “It’s just for hippies!” – Nope! Holistic nutrition is for anyone who wants to feel good. You don’t need to start wearing tie-dye to enjoy it.

      If you find yourself constantly thinking about food, it’s time to rethink your approach. Holistic nutrition helps you create a healthy relationship with food, without the constant obsession. For tips on how to stop overthinking your meals, have a look at my post on how to stop thinking about food and start enjoying life more.

      Simple Tips to Start Eating Holistically (Without Losing Your Mind)

      Look, I’m not asking you to overhaul your entire life overnight. Start small. Here’s how:

      • Add one or two more veggies to your meals.
      • Swap out processed snacks for whole-food alternatives (nuts, fruit, yoghurt).
      • Drink a bit more water every day.
      • Experiment with a new recipe each week. Who knows, you might discover a new favourite!

      If you’re eating healthy as a beginner, don’t feel overwhelmed.

      These small steps are easy and doable, and you’ll find yourself feeling better in no time.

      A little nutrition education goes a long way. My ‘Nutrition for Weight Loss’ eBook covers the fundamentals of nutrition (and works even if you’re not on a weight loss journey!) Think of it like a little nutrition brochure for your life!

      Conclusion

      So there you have it!

      Holistic nutrition isn’t about making your life harder—it’s about enhancing it.

      You’re fuelling your body with real, whole foods that nourish you from the inside out. It’s not about cutting out all the things you love or punishing yourself with boring, tasteless meals.

      It’s about balance, joy, and feeling good.

      If you’ve been stuck in a diet cycle that leaves you drained, it’s time to switch things up.

      Your body deserves better than another fad diet—it deserves nourishment, love, and a bit of TLC.

      So start small, be kind to yourself, and remember, you’ve got this!

      Now go and make yourself a nourishing plate—you’ve earned it! 🥑

      Further Resources

      Studies

      Research shows that raw fruits and vegetables are linked to better mental health outcomes than processed alternatives, supporting the claim that whole foods are nutritionally superior (Brookie et al., 2018).

      The health benefits of whole grains and pulses, such as reducing chronic disease risks and promoting body weight management, further confirm the advantages of whole foods over processed ones (Rebello et al., 2014).

      Chronic stress is linked to increased food cravings and higher body mass index, showing how stress influences unhealthy eating habits. Holistic approaches like mindfulness can help reduce these cravings (Chao et al., 2015).

      Mindfulness-based interventions have been shown to significantly reduce food cravings by addressing the emotional triggers behind eating, which aligns with holistic nutrition principles (Alberts et al., 2010).

    4. Nutrition

      Mindful Eating 101: How to Be in a Calorie Deficit with Ease

      I’ve got to admit that when I used to think about staying in a calorie deficit, I thought it was the code for constant misery. Seriously, I pictured myself staring at a sad salad, dreaming of pizza, and wondering if I could actually be happy without chocolate. Spoiler alert: I wasn’t. But then, cue the plot twist—I discovered mindful eating.

      Suddenly, food became less about restrictions and more about actually eating to feel good and enjoying my food.

      And guess what? The calorie deficit part? It got so much easier.

      No more battles with cravings, impulsive eating, or counting every single bite. Plus, I didn’t feel deprived, which was key for long-term success.

      In this post, I’m going to show you how you can do the same. Yep, staying in a calorie deficit is possible without losing your mind or your love for food.

      We’ll dive into how mindful eating works and how it can make this whole process feel a lot less like a diet and more like a way of life.

      So, in this post, I’ll cover:

      • What mindful eating really means (hint: no more guilt about food)
      • How it helps you naturally eat less without all the drama
      • Super simple tips to get started and feel like a mindful eating pro

      Let’s dive in, shall we? 😊

      mindful eating 101

      1. What is Mindful Eating, Anyway?

      Okay, first things first—what is this whole mindful eating thing?

      Mindful eating is all about being present while you eat. No distractions, no autopilot.

      It’s about eating to feel full and satisfied, paying attention to hunger and fullness cues, and choosing foods that nourish both your body and soul.

      Basically, it’s eating with intention rather than just because the clock says it’s lunchtime or because you’re bored.

      Think of it as a way to break free from the diet culture mentality, where you’re constantly counting calories and stressing over every bite. Instead, you focus on how you eat, not just what you eat.

      Instead, you focus on how you eat, not just what you eat.

      Nutrition isn’t just about calories—it’s about fuelling your whole body for wellbeing. 🌱 If you’re interested in a balanced approach that covers all aspects of health, check out my Holistic Nutrition 101 guide for tips on eating in a way that truly supports you.

      2. How Does Mindful Eating Help You Stay in a Calorie Deficit?

      Now, I know what you’re thinking—how can this possibly help me eat fewer calories?

      When you’re truly mindful of what you’re eating, you naturally become more in tune with your body’s needs.

      This means you’re more likely to stop overeating when you’re full, make healthy food choices, and avoid emotional eating.

      Plus, food just tastes better when you’re paying attention to it, which can make smaller portions feel more satisfying.

      Imagine eating a piece of chocolate cake.

      If you’re mindlessly scrolling through Instagram while you eat it (guilty!), you’ll probably finish it before you even realise it—and might reach for another slice.

      But if you take the time to really taste that cake, savouring every bite, you’ll probably feel satisfied with less.

      That’s the power of mindful and conscious eating.

      But it’s not just about eating mindfully—it also helps when your overall approach to nutrition is smart and sustainable. If you’re curious about science-backed ways to lose weight without stress, you’ll love my post on Science-Based Nutrition: 5 Tips to Lose Weight the Healthy Way. These tips work hand-in-hand with mindful eating to help you reach your goals without sacrificing your sanity.

      3. Tips to Practice Mindful Eating

      MINDFUL EATING

      Slow Down: I get it—we’re all busy. But try to slow down when you eat. Chew your food thoroughly, put your fork down between bites, and take a breath. Not only will this help you enjoy your food more, but it also gives your brain time to register that you’re full.

      Tune Into Your Hunger Cues: Before you dive into a meal, ask yourself—am I actually hungry? Or am I eating because I’m stressed, bored, or it’s just time to eat? If it’s not hunger, find another way to address what you’re feeling. A walk, a chat with a friend, or even just a glass of water can do wonders.

      Eat Without Distractions: This one’s tough, but try eating without your phone, TV, or laptop in front of you. I promise, your meal will be way more enjoyable, and you’ll likely eat less because you’re more aware of what you’re putting into your body.

      Enjoy Your Food: Sounds simple, right? But really, take the time to enjoy your food. Notice the flavours, textures, and colours. When you actually enjoy what you’re eating, you’re less likely to overeat.

      Don’t Label Foods as “Good” or “Bad”: This is a BIGGIE. When we label foods as off-limits, we tend to crave them even more. Instead, allow yourself to enjoy all foods in moderation. Mindful eating is about balance, not restriction.

      And when it comes to staying on track, a little bit of planning can go a long way. If you’re new to the idea of meal planning or want to dive deeper, my Meal Planning by Macros: Your Ultimate Guide can give you some great ideas for how to structure your meals without overthinking them.

      4. Putting It All Together: How Mindful Eating Makes a Calorie Deficit Feel Easy

      When you combine mindful eating with the goal of staying in a calorie deficit, something amazing happens—you start to feel in control of your eating habits, instead of them controlling you.

      You’re no longer obsessing over every calorie or feeling guilty after meals.

      Instead, you’re eating in a way that feels natural, satisfying, and sustainable.

      You’re enjoying food, nourishing your body, and still making progress towards your weight loss goals.

      Pairing mindful eating with a few healthy eating habits can make your progress feel effortless. If you want to make things even easier, don’t miss Simplify Nutrition With These 5 Easy Tips. It’s all about finding balance and making small changes that make a big difference.

      It’s a way of life that can help you maintain your results long-term—because it’s not about deprivation, it’s about enjoyment and balance.

      So, next time you sit down to eat, give mindful eating a try.

      It might just be the key to making your calorie deficit feel like a breeze—and to finally finding peace with food.

      For a practical take on balanced meals that support mindful, satisfying eating, head over to Victoria’s Secret vs. Reality: A Sustainable Meal Plan for Real Life. You’ll learn how to nourish your body without the model-diet mentality.

      Sometimes, a little reminder can go a long way. I’ve found that keeping these Intuitive Eating Cards on hand helps me stay on track with my mindful eating habits. They’re great for keeping your intentions front and centre!

      mindful eating 101

      Conclusion

      Mindful eating might sound like one of those things that requires a yoga mat and a quiet room, but honestly, it’s one of the most powerful (and surprisingly easy) ways to stay in a calorie deficit without feeling like you’re on a never-ending diet.

      By tuning into your body, slowing down, and actually enjoying your food, you naturally eat less—without the stress.

      Remember, it’s not about being perfect or getting it right all the time.

      It’s about small, sustainable changes that help you build a healthy relationship with food while still making progress toward your goals.

      So next time you sit down to eat, take a breath, slow down, and give mindful eating a go. Your body (and your taste buds) will thank you.

      If you’re keen to dive deeper into mindful eating and truly rediscover the joy of eating, I highly recommend Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food by Jan Chozen Bays. It’s full of practical exercises and insights to help you transform your relationship with food.

      You’ve got this!

      Further Resources

      Studies

      Mindful eating encourages healthier eating habits, reducing impulsive eating and calorie consumption. An experimental study found that both trait and state mindfulness were linked to healthier snack choices and lower calorie intake, showing how mindfulness can lead to healthier food decisions (Jordan et al., 2014).

      Mindful eating can help reduce emotional eating and food cravings, making it easier to maintain a calorie deficit. A study combining mindfulness and prolonged chewing techniques reported a reduction in emotional and external eating, leading to weight loss that was sustained even after the intervention (Schnepper et al., 2019).

      Mindful eating leads to improved satisfaction with smaller portions, as paying attention to the sensory experience of food can make it more enjoyable and fulfilling, reducing the likelihood of overeating. Participants in a mindful eating intervention consumed significantly fewer calories when they focused on the sensory properties of their meals (Seguias & Tapper, 2018).

      Mindful eating helps reduce reward-driven eating, which is characterised by a lack of control and overconsumption. Mindfulness-based interventions help promote awareness of hunger and satiety cues, leading to healthier, more controlled eating habits (Mason et al., 2016).

      Mindful eating can be integrated into weight management programs, effectively promoting weight loss without the need for strict calorie counting. Mindful eating interventions have been shown to be as effective as traditional diet programs for weight loss, with the added benefit of fostering a more enjoyable eating experience (Fuentes Artiles et al., 2019).

    5. Goals, Habits

      75 Medium Challenge: 5 Daily Habits + FREE Printable Tracker!

      75 medium challenge

      You’ve probably seen the 75 Hard Challenge plastered all over social media – the one with the super strict rules list that makes you feel like you’ve signed up for a military boot camp instead of a lifestyle tweak.

      It’s intense, I’ll give it that, but let’s be honest: for most of us mere mortals with actual lives, kids, jobs, and a need for the occasional chocolate biscuit, it’s a bit much.

      But don’t worry, I’ve got your back!

      Enter the 75 Medium Challenge – the cooler, more balanced cousin of the 75 Hard Challenge. Think of it as the “let’s glow up without losing our marbles” plan. It’s got all the habit-building magic without the drama, and it’s designed to work with your life, not against it.

      Plus, I’ve thrown in a free tracker, a guide that’s actually realistic, and loads of aesthetic ideas to keep you motivated for the full 75 days.

      Sound good? Let’s dive in!

      Table of Contents

      Why the 75 Hard Challenge Rules Don’t Work for Everyone

      First things first, let’s address the elephant in the room – the 75 Hard Challenge. Sure, it’s called a “mental toughness” challenge, but some of its rules are as rigid as a Victorian corset. Here’s why it’s not everyone’s cup of tea:

      The Diet Plan: No cheat meals? None? Not even a slice of cake at your nan’s birthday? That’s just cruel. A strict diet plan like this might lead to obsession, guilt, and a long-term unhealthy relationship with food.

      Two-a-Day Workouts: 45 minutes, twice a day every single day for 75 days? Who has the time?! Between work, kids, and that mountain of laundry, this rule is borderline impossible for most of us. Plus, overtraining can leave you knackered or injured.

      What if you could hack your metabolism?
      What if you could hack your metabolism?

      That’s exactly what Lumen helps you do. It’s like a fitness coach, nutritionist, and scientist rolled into one pocket-sized gadget. Here’s why it’s a game-changer:

      • Measures your breath to reveal if you’re burning carbs or fat.
      • Gives you personalised nutrition advice.
      • Helps you hit your goals faster—fat loss, energy boosts, or just feeling like a boss.
      • Backed by science and super easy to use.

      No more guesswork. No more spinning your wheels. Lumen puts you in charge of your metabolism.

      Ready to level up your health and finally see results? Check out Lumen and start smashing it today! 💥

      Find Out More
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      Drink a Gallon of Water: Unless you fancy spending half your life in the loo, this one’s not practical. Hydration’s important, but there’s no need to drown yourself.

      Progress Pictures: Snapping daily photos might sound harmless, but for many, it fuels unhealthy body-checking habits. You’re more than your before and after pictures, hun!

      The Aesthetic Pressure: Let’s face it, part of the appeal is the promise of a dreamy before and after, but the journey should be about more than just looking good in gym leggings.

      Sound like a nightmare? Don’t panic – there’s a better way.

      📌 Pin this for later! ⬇

      What is a 75 Medium Challenge

      This is where the Medium 75 Challenge swoops in to save the day. It’s a kinder, more sustainable 75 Day Challenge. No extreme diet plans, no two-a-day workouts, and no guilt-tripping if you don’t tick every box on the rules list.

      It’s about creating simple daily habits that actually stick.

      Think of it as the ultimate glow-up challenge – one that focuses on balance, sustainability, and self-love.

      Ready to build strength and flexibility without breaking a sweat? This Ultimate 4-Week Wall Pilates Challenge is perfect for beginners looking for a gentle yet effective way to get moving!

      Check it out here!

      My 5 Daily Rules for the 75 Medium Challenge

      Here’s the 75 Medium Checklist – simple, doable, and designed to fit your life. Save this list, stick it on your fridge, or grab the free printable tracker I’ve created to help you stay on top of things.

      Mindfulness and Self-Care: Spend at least 10 minutes a day on something that calms your mind, like journaling, meditation, or just enjoying a moment of peace with a cuppa.

      Mindful Eating: Forget extreme diet plans. Eat three balanced meals and two snacks each day, focusing on whole, nutrient-dense foods. Yes, that includes your favourite treats – moderation is key.

      The Intuitive Eating Card Deck: 52 Bite-Sized Ways to Make Peace with Food
      The Intuitive Eating Card Deck: 52 Bite-Sized Ways to Make Peace with Food
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      06/15/2025 08:01 am GMT

      Daily Movement: Get 30 minutes of movement a day. This could be walking, yoga, swimming, or even a cheeky dance in your living room. The key is consistency, not intensity.

      Stay Hydrated: Aim for 8-10 glasses of water daily. Adjust based on your needs – no one’s asking you to lug around a gallon jug unless you really want to.

      Prioritise Sleep: 7-9 hours a night is the goal. Create a relaxing bedtime routine that works for you – think cosy PJs, no phones, and maybe a good book.

      Struggling to hit those 7-9 hours of quality sleep? Check out these 11 quick hacks to fall asleep faster tonight and wake up feeling refreshed!

      Check it out here!

      Why This Approach Works

      The beauty of this challenge is how realistic and adaptable it is. Unlike the ultra-strict approaches you might have seen, this one acknowledges that life can be messy, unpredictable, and full of surprises.

      It’s not about being perfect every day or sticking to some rigid formula – it’s about creating habits that work for you in the long run.

      Rather than setting yourself up for burnout with extreme rules or unrealistic expectations, this challenge focuses on building a foundation of healthy habits that you can actually sustain.

      person holding white liquid filled cup above two pairs of dumbbells

      And the best part? If you miss a day, it’s no big deal.

      There’s no punishment, no guilt, and certainly no need to throw in the towel. Just pick up where you left off and keep moving forward. Progress isn’t about being perfect; it’s about showing up consistently and giving yourself grace when things don’t go to plan.

      This approach works because it prioritises balance and self-compassion. You’re not competing with anyone else, and you’re not stuck in a cycle of all-or-nothing thinking.

      You’re taking steps that fit your life, building momentum, and proving to yourself that small, consistent actions really do lead to big changes.

      Free Tracker & Template Ideas

      Want to stay on track? I’ve created a free printable tracker to make this Medium 75 Challenge even easier.

      You can use it to tick off your daily goals, jot down progress, and even add your own personalised 75 Challenge rules. It’s cute, it’s functional, and it’ll keep you motivated for the whole 75 days.

      Conclusion

      So, are you ready to tackle this 75 Medium Challenge and create your own epic before and after story?

      Whether you’re smashing it with a 75 Day Workout Plan, or just showing up for yourself every day, you’ve got this.

      Remember, it’s not about how you start – it’s about the habits you build along the way.

      Let’s get cracking – Your glow-up awaits!

      📌 Pin this for later! ⬇

    6. Wellbeing

      Get Rid of Stress Belly: Practical Tips

      Get Rid of Stress Belly

      Get Rid of Stress Belly: Science-Backed Ways to Reduce Cortisol & Burn Belly Fat

      Alright, love, let’s get straight to it—stress belly is a real thing. If you’ve been eating well, moving your body, and still wondering why your midsection isn’t budging, your cortisol levels could be the culprit.

      Chronic stress triggers cortisol spikes, and when that happens, your body stores fat right around your belly. Annoying? Yes. Fixable? Also yes. But here’s the thing: no amount of crunches or detox teas will get rid of it—you need to focus on lowering cortisol and balancing your hormones first.

      So, in this post, I’ll cover:

      • Why stress leads to belly fat storage (spoiler: it’s not just about calories)
      • How to balance cortisol levels naturally
      • Science-backed ways to reduce stress belly without extreme dieting

      Let’s go.

      Table of Contents

      Why Stress Belly Happens (Even If You’re Doing Everything “Right”)

      Your body isn’t out to sabotage you—it’s wired for survival. When stress levels stay high, your body thinks it’s in danger and holds onto fat as an energy reserve. And guess where it likes to store that extra energy? Right around your belly.

      Here’s why:

      • Cortisol increases fat storage, especially in the abdominal area
      • High cortisol keeps insulin elevated, making it harder to burn fat
      • Chronic stress slows metabolism, so you burn fewer calories at rest
      • Cortisol can lead to overeating, but even if you’re eating normally, it can still cause weight gain

      And just to make things more fun (sarcasm), even if you lose weight overall, a stubborn stress belly can hang on if cortisol isn’t managed.

      But don’t worry—we’re not here to accept our fate. Let’s fix this.

      Balance Blood Sugar to Keep Cortisol in Check

      If your diet looks like a rollercoaster of sugar highs and crashes, your cortisol is probably working overtime trying to keep up. Every time your blood sugar spikes and crashes, your body pumps out more cortisol, making stress belly worse.

      Here’s how to fix cortisol levels naturally with food:

      • Start your day with a protein-packed breakfast. Swap the toast-only breakfast for eggs, Greek yogurt, or a protein smoothie
      • Pair carbs with protein and fat. This slows digestion, stabilises blood sugar, and keeps cortisol balanced
      • Eat regularly. Long gaps between meals lead to cortisol spikes. Aim for balanced meals every 3-5 hours

      Try this: Instead of grabbing a sugary snack, go for almonds and dark chocolate. They’re rich in magnesium, which helps lower cortisol naturally.

      Prioritise Sleep (Because a Tired Brain = More Belly Fat)

      Bad sleep and belly fat go hand in hand. Poor sleep skyrockets cortisol, increases cravings, and slows metabolism. If you’ve ever woken up exhausted and spent the whole day ravenous and craving junk food, that’s cortisol and sleep deprivation teaming up against you.

      Here’s how to reduce high cortisol levels at night:

      • Create a wind-down routine—dim the lights, avoid screens, and relax before bed
      • Take magnesium before bed—it lowers cortisol and helps you sleep deeper
      • Avoid late-night stress—scrolling emails or having heated debates before bed doesn’t help

      Try this: If you wake up between 2-4 AM, it could be a cortisol spike caused by low blood sugar. A small protein and carb snack before bed, like Greek yogurt and berries, can help.

      📌 Pin this for later! ⬇

      get rid of stress belly

      Train Smart (Because Too Much HIIT Can Backfire)

      Exercise is amazing for fat loss, but if you’re smashing high-intensity workouts every day, you might be making stress belly worse.

      Too much intense exercise raises cortisol. When your body is constantly in fight-or-flight mode, it holds onto fat instead of burning it.

      • Focus on strength training. Lifting weights helps lower cortisol and build lean muscle
      • Prioritise low-impact movement. Walking, yoga, or Pilates lower stress and improve fat loss
      • Save HIIT for 1-2 times per week, not every day

      Try this: Swap one of your HIIT workouts for a 30-minute walk outdoors. It’s scientifically proven to reduce cortisol and promote fat loss.

      Manage Stress Without Emotional Eating

      If stress automatically equals snacks, you’re not alone. Cortisol increases hunger hormones, making it harder to tell the difference between real hunger and stress cravings.

      Instead of reaching for food when stress hits, try these cortisol-lowering hacks instead:

      • Deep breathing exercises. Just five deep breaths can lower cortisol instantly
      • Get outside. Natural light and fresh air help lower stress hormones fast
      • Essential oils. Lavender, chamomile, and sandalwood are proven to lower cortisol naturally

      Try this: Next time a craving hits, drink a glass of water and take five deep breaths first. You’ll be surprised how often it’s stress, not actual hunger.

      Try Science-Backed Supplements That Help Reduce Cortisol

      Sometimes, food and lifestyle tweaks aren’t enough, and that’s where supplements can help. Cortisol imbalance supplements have been shown to reduce stress belly by lowering cortisol and improving fat metabolism.

      Discover the best cortisol-lowering supplements for belly fat loss, here.

      How to Reduce High Cortisol Levels for Good!

      If stress has been running the show—messing with your energy, cravings, and waistline—it’s time to take back control. This series is all about lowering cortisol naturally, stopping stress-driven weight gain, and helping you feel like yourself again.

      Explore the full series:

      Final Thoughts: You Can Get Rid of Stress Belly Without Starving Yourself

      The truth is, stress belly isn’t just about calories—it’s about hormones. If you focus on:

      • Balancing blood sugar with protein, fat, and fibre to keep cortisol stable
      • Getting better sleep because sleep loss increases belly fat
      • Training smart instead of punishing yourself with too much cardio
      • Managing stress without using food as a coping mechanism
      • Using the right supplements, like magnesium and ashwagandha

      Then you can finally lose that stubborn stress belly without crazy diets or hours of cardio.

      📌 Pin this for later! ⬇

      get rid of stress belly