Nutrition for Weight Loss

  • Weight Loss

    How to Boost Metabolism Naturally as You Age

    boost metabolism

    Did you know that after 30, your metabolism starts to slow down a bit? Yep, it’s like your body’s engine just got a little more… “efficient.” And by efficient, I mean it burns fewer calories while still craving pizza at midnight. 

    If you’re feeling like your metabolism’s getting a tad lazy, trust me, you’re not alone. As we move through our 30s, it’s normal to see these changes – but it doesn’t mean we can’t do something about it! 

    Whether you’re looking to lose 50 pounds, trim that bit of belly fat, or just want to feel a bit more energised, you can boost metabolism and make a world of difference.

    So, here’s what I’ll cover in this post:

    • Why metabolism slows as we age (and no, it’s not just because we love snacks)
    • Easy steps to boost metabolism naturally
    • Foods, workouts, and lifestyle hacks to fire up that calorie-burning engine

    Ready to crank things up? Let’s dive in!

    Table of Contents

    Why Metabolism Slows with Age

    The Role of Muscle Loss in Slowing Metabolism

    As we get older (and by older, I mean out of our 20s), we naturally start losing a bit of muscle. And since muscle burns more calories than fat, having less of it can slow down your metabolism. 

    But don’t worry, we’ll talk about how to build it back up in a sec!

    Hormonal Shifts and Their Impact on Metabolism

    Ah, hormones – they’ve got a mind of their own. In our 30s, hormones like estrogen and testosterone start to fluctuate, which can impact metabolism. 

    It’s a normal part of life, but there are ways to keep things balanced.

    Lifestyle and Activity Changes Over the Years

    Life gets hectic, right? Between work, family, and social stuff, it’s easy for workouts to slip and for Netflix to become the evening routine. 

    But staying active is key to keeping that metabolism humming.

    Power Up Your Diet for a Faster Metabolism

    Prioritise Protein with Every Meal

    Protein is like the superhero of metabolism-boosting. It keeps you full, fuels muscle growth, and helps with that calorie burn.

     Add some protein to every meal – whether it’s eggs, almond milk in your smoothie, or a bit of lean meat.

    The Benefits of Hydration on Metabolic Health

    Water is the secret weapon here! Being dehydrated can slow your metabolism down, so keep a water bottle handy and sip throughout the day. 

    A simple habit, but it makes a huge difference.

    Spice It Up: How Spicy Foods Can Temporarily Boost Metabolism

    Feeling adventurous? A bit of chilli or ginger in your meals can give your metabolism a quick, temporary boost. 

    Plus, spicy food just makes everything a bit more exciting, right?

    Move More, Sit Less: Exercises to Boost Metabolism

    Why Strength Training is Essential for Midlife Metabolism

    If you’re not lifting weights yet, here’s your sign! Strength training is a game-changer. It builds muscle, keeps bones strong, and revs up your metabolism. 

    No, it’s not just for bodybuilding – it’s for anyone who wants a faster metabolism.

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    Add High-Intensity Interval Training (HIIT) for a Metabolic Kick

    For a quick metabolism boost, HIIT workouts are where it’s at. These short bursts of intense exercise get your heart rate up and keep you burning calories even after you’re done. 

    Perfect for busy days.

    We all know that mindset is key in any journey! For a pep talk and a dose of positivity, read ‘How to Stay Positive and Motivated on Your Fitness Journey.‘ It’s a perfect read when you need that extra nudge to keep going.

    The Power of Daily Movement: Steps, Stretching, and Standing Breaks

    Even small movements throughout the day count. Take the stairs, stretch often, and stand up every hour. 

    It’s these little things that keep your body active and your metabolism ticking.

    Prioritise Rest and Recovery

    The Connection Between Sleep and Metabolism

    If you’re skimping on sleep, your metabolism will show it. Quality sleep is vital, so aim for that solid 7-8 hours. 

    Not only will you feel better, but you’ll notice the difference in your energy and mood, too!

    Manage Stress to Keep Cortisol in Check

    Chronic stress messes with your metabolism (thanks, cortisol). Find ways to chill out – whether it’s yoga, a hot bath, or even a cheeky nap. Your metabolism will thank you for it.

    pssst. you can download my free Cortisol Crash eBook here.

    Mindful Relaxation Techniques for a Healthy Body

    Taking a few minutes to slow down and breathe deeply can work wonders for stress, and by extension, for your metabolism. 

    Try a quick meditation or just sit with a cuppa – whatever helps you unwind.

    Daily Habits That Keep Your Metabolism Active

    Avoiding Long Periods of Sitting

    Sitting is basically the enemy of a healthy metabolism. 

    Stand up, move around, do a little dance if you want – just don’t let yourself sit still for too long.

    Eating a Balanced Diet Rich in Fibre

    Fibre is fab for keeping you full and your digestive system happy. 

    Think whole grains, fruits, and veggies – they’ll keep you energised and your metabolism happy.

    Limiting Sugar and Processed Foods

    Too much sugar can mess with your energy and metabolism. 

    Cutting back helps your body run more smoothly and efficiently, so you’re burning those calories, not storing them.

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

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

    Conclusion: Embracing Small Changes for Long-Term Metabolic Health

    And there we have it – a bunch of simple, doable ways to keep that metabolism ticking along nicely. Remember, it’s all about those small changes that add up over time. 

    Whether you’re aiming to drop 10 pounds, trim down a bit, or just feel more energised, these tips are here to help you along the way.

    So, take it one step at a time, stay consistent, and remember – you’ve got this! If you’re trying out any of these tips, let me know in the comments which one you’re starting with first. 

    Let’s cheer each other on!

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    Keep Learning! Studies related to this post

    Muscle loss slows metabolism: Our muscles naturally shrink with age, which reduces calorie burn. But good news! Staying active, especially with some weightlifting, can help keep muscles strong and metabolism going (Distéfano & Goodpaster, 2018).

    Hormones affect metabolism: As oestrogen and testosterone dip, belly fat can increase and calorie burning drops. However, a balanced lifestyle helps keep metabolism in check (Ko & Jung, 2021).

    Staying active matters: Sitting all day slows things down, but regular movement like walking or a bit of HIIT can keep metabolism humming (Strasser, 2012).

    Protein boosts muscles: Adding a bit of protein to each meal helps maintain muscle strength, which supports metabolism as we age (Fujita & Volpi, 2006).

    Hydrate for a boost: Dehydration can slow down metabolism, so keep that water handy—it’s an easy way to stay energised (Wilson & Morley, 2003).

  • 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.

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    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.

  • 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!

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    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).

  • 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.

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    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.

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    get rid of stress belly
  • Nutrition

    Reverse Dieting 101: Get the Best Results (With FREE Printable Guide!)

    Introduction

    Ever feel like your metabolism has gone on holiday without telling you? You’re smashing your workouts, sticking to a strict diet meal plan, and yet, your progress has flatlined. Whether you’re following a low-carb diet or dabbling with a full-blown keto meal plan, it’s frustrating when your body just doesn’t respond. That’s where reverse dieting comes in, so, Welcome to Reverse Dieting 101!

    Imagine a way to eat more food and still manage your weight – that’s the power of reverse dieting.

    If you’ve been stuck in the frustrating cycle of yo-yo dieting – losing weight, hitting a plateau, gaining it back – you’re not alone. Maybe you’ve even tried a weight gain diet before or considered how to incorporate metabolism boosting foods into your day.

    Trust me, I’ve been there myself, trying every diet and wondering why my low metabolism was sabotaging my results. That’s why reverse dieting is a game-changer.

    It’s not about restriction; it’s about strategy – resetting your metabolism and finally getting your body to work with you instead of against you.

    By the end of this post, you’ll know exactly what reverse dieting is, how to start, and why it could be the key to breaking free from dieting misery.

    So, in this post, I’ll cover:

    • How to balance nutrition and exercise for the best results with reverse health recipes
    • What reverse dieting is and how it works
    • The science behind reverse dieting (don’t worry, I’ll keep it simple!)
    • Who should try reverse dieting and why it’s different from your typical diet
    • How to get started with reverse dieting in easy steps
    REVERSE DIETING 101

    What the Heck is Reverse Dieting?

    Reverse dieting is like coaxing your metabolism out of hiding after it’s been sulking because you’ve been in calorie jail for too long.

    You start by gradually increasing your calories after a period of restriction, so your body can chill out and realise it doesn’t need to conserve every last crumb you eat.

    If you’ve tried any kind of calorie restriction, you know that at a certain point, your body just stops responding.

    That’s because your metabolism has slowed down to match the fewer calories you’re eating.

    This is common when people switch to more restrictive diets like keto meal plans.

    Reverse dieting tells your body, “Hey, it’s safe now – go ahead and start burning those calories again!”

    Metabolic adaptation can make weight loss frustrating. Reverse dieting can help—learn more in How to Fix Metabolic Adaptation.

    The Science Behind Reverse Dieting (No PhD Required)

    Let’s talk metabolic adaptation for a second. This is when your body gets too comfortable with the low number of calories you’ve been feeding it.

    It starts slowing everything down – think sluggish digestion, low energy, and that dreaded low metabolism. If you’re stuck in this cycle, you’ll likely want to hit the diet reset button.

    Here’s the thing – your body isn’t trying to sabotage you, even though it might feel like it sometimes.

    Metabolic adaptation is actually a survival tool built into our biology. Back in the day, when food wasn’t as easy to come by (think foraging berries, not popping into the supermarket), our bodies had to get clever to keep us alive.

    When food was scarce, it would slow down the rate at which we burned calories, preserving energy so we didn’t starve.

    So, when you’re in a calorie deficit for too long – like when you’re on a diet or cutting way back on food – your body thinks, “Uh oh, there’s not enough food around.”

    reverse dieting

    It flips the switch into survival mode, slowing down how many calories you burn just to keep you ticking over.

    It reduces your Basal Metabolic Rate (BMR), which means you’re burning fewer calories even when you’re just sitting around or sleeping.

    But, while this survival instinct was great for our ancestors, it’s not exactly helpful when you’re trying to lose weight in modern times.

    After a long period of restriction, your body is convinced there’s a famine going on, even though there’s plenty of food in the cupboard.

    It doesn’t know the difference between a diet and actual scarcity, so it’ll slow down everything to hold on to the energy it’s got.

    That’s why, after a while, you hit a weight loss plateau and it feels like no matter how little you eat, nothing’s happening. It’s not because you’re doing anything wrong – it’s because your body is just really good at surviving.

    The trick is telling your body it’s safe again by gradually increasing your calories, which is exactly what reverse dieting helps with!

    The Step-By-Step Process

    Right, let’s get into how your body reacts when you mess with its fuel – aka food. Here’s what happens, step by step, when you change how much you’re eating:

    1. Change in Calorie Intake:
    You start by cutting calories, thinking, “This’ll do the trick!” And yep, it works for a bit – you’re eating less, so you start to shed a bit of weight.

    2. Initial Weight Gain/Loss:
    At first, the scale shows some love. You lose a bit of weight, and things seem to be going smoothly. But then, things start to slow down…

    3. Hormones Join the Party:
    This is where your body’s inner workings decide to have their say. Enter leptin and ghrelin – your two hormonal frenemies. Leptin, the one that tells your body it’s burning energy, takes a nosedive. Ghrelin, the one that screams “I’m hungry!” gets louder.

    These two are out here causing chaos, making it harder to stick to your plan. (Psst… I go deeper into leptin and ghrelin in both my free Nutrition eBook and Complete Weight Loss Guide if you want more deets.)

    4. Your Body Hits the Brakes:
    Now, because your body is smart (but also a bit dramatic), it adjusts your Basal Metabolic Rate (BMR). This means it’s slowing down how much energy it burns at rest because it’s not sure when it’s getting fed next. In survival mode, it’s trying to save every last bit of energy.

    5. The Dreaded Weight Plateau:
    This is where the real frustration kicks in. Despite eating less, your weight hits a standstill. Your body’s dug in its heels, refusing to budge, and it’s like trying to run through treacle. Ugh.

    If you’ve struggled with yo-yo dieting, reverse dieting can help maintain your progress. Learn how to break the cycle in my post on Yo-Yo Dieting.

    Who Should Consider Reverse Dieting

    If you’ve ever been on a strict diet, lost a bit of weight, then hit a plateau and thought, “What the heck is happening?” – this is for you.

    If you’ve dabbled in the world of crash diets and binges (oh, hey, large pizzas, we meet again), then reverse dieting could be a game-changer.

    It’s especially helpful if your body’s gotten used to the same low-calorie intake and you’re desperate to break the cycle of restriction.

    Worried about losing muscle as you diet? Check out my guide on Burning Fat, Not Muscle for a healthier approach.

    Reverse Dieting 101: How to Start Reverse Dieting

    Right, let’s get into the nitty-gritty of starting a reverse diet. We’re not mucking about here; this is your step-by-step guide.

    1. Calculate Your Calorie Needs

    1. Work Out Your Starting Calories (TDEE)

    Your TDEE (Total Daily Energy Expenditure) is basically how many calories your body burns in a day doing everything from breathing to binging Netflix.

    You can use my free reverse diet guide to calculate it manually, or use an online calculator – it’s dead easy.

    Basal Metabolic Rate (BMR): This is the bare minimum energy (in calories) your body needs to just exist – think breathing, keeping your heart beating, digesting your food – all the behind-the-scenes stuff you don’t even notice. Basically, it’s what you burn if you did nothing but binge-watch Gilmore Girls all day.

    Thermic Effect of Activity (TEA): Now, this is the energy your body burns when you actually get moving. Walking, running, doing a sweaty workout – you get the picture.

    A woman walking through a forest in the afternoon

    Thermic Effect of Food (TEF): Yep, you do burn calories just by eating! Every time you munch on something, your body uses energy to break down and absorb all the good stuff. So, technically, eating is a workout… sort of.

    Non-Exercise Activity Thermogenesis (NEAT): This one’s all about the little things that aren’t “formal” exercise but still get you burning calories – like walking to grab your coffee, doing the laundry, even fidgeting. All those tiny movements add up, and the more NEAT you’ve got going on, the better!

    I also recommend the app MacroFactor, it’s a calorie and macro tracker that actually adapts to your metabolism. The more you track your calories and weight, the more accurate it becomes at calculating your needs.

    Weigh Yourself (It’s Just a Number)

    Check your weight, but don’t get too hung up on it. The goal isn’t to freak out if the number fluctuates – it’s all about trends over time.

    You can also check your body composition if you’re serious, but it’s not mandatory. Tracking changes in muscle mass and body fat percentage provides a more better view of your body’s response to the reverse diet.

    This can be done through things like DEXA scans, bioelectrical impedance analysis (BIA), or skinfold calliper measurements.

    Increase Calories Gradually

    No massive leaps here! Increase by 5-10% each week. If your TDEE is 1500 calories, you’re looking at an increase of 75-150 calories.

    Add more high protein foods and make sure you’re eating enough to fuel your workouts – especially if you’re starting metabolic workouts to build muscle.

    Regularly Check-In

    Stay on top of things. Keep an eye on how you’re doing – if your weight’s holding steady and you’re feeling good, maybe bump those calories up a notch.

    But if your workouts are on fire and you’re smashing it, then stick with the plan as is. It’s all about tweaking as you go, no big changes, just tiny shifts in the right direction.

    reverse dieting weight gain

    Listen to Your Body

    This one’s super important – don’t just pile on the food because you think you have to. Tune into those hunger and fullness signals. If your body’s saying, “I’m full, mate,” then listen!

    It’s about fuelling, not force-feeding. And if you start feeling off or uncomfortable, it’s a sign to slow it down. Adjust things at your own pace.

    Macronutrient Adjustments

    Macronutrient Adjustments: Fuel the Fire

    When reverse dieting, paying attention to macros is key. Protein is your best friend here, helping you build muscle and keep you full.

    Aim for 1g of protein per 1lb of body weight. Add in healthy fats and carbs – yes, carbs are still your friend!

    Download my free Reverse Diet Guide for a full breakdown of protein, carbs and fat needs.

    Quick Fixes

    Foods like “boost metabolism drinks” and other supposed ways to boost metabolism are often just clever marketing gimmicks designed to grab your cash.

    Let’s be real – if a magical drink could give you a high metabolism and burn off all the pizza you ate last weekend, we’d all be sipping on it, right?

    Sadly, these products usually fall flat and do little more than lighten your wallet.

    The truth is, there’s no shortcut in a bottle. Real metabolism-boosting comes from consistent habits like strength training, eating enough protein, and staying active throughout the day (hello, NEAT!).

    So, don’t be fooled by the flashy labels – they’re usually scams that promise a quick fix but deliver zero real results.

    Reverse Dieting 101: Exercise

    If you’re reverse dieting and want real results, weight training is a must. Here’s the deal – muscle is like a calorie-burning machine. The more you have, the more calories you burn.

    So, adding weight training into your routine not only helps you build muscle but also keeps your metabolism firing long after you’ve left the gym.

    After a long stretch of restricting calories, you can lose both fat and muscle. And trust me, you want to keep that muscle – it’s key for long-term metabolic health.

    Whether you’re following a reverse health diet plan or aiming for a diet reset plan, preserving lean muscle is essential.

    For more tips on how to burn fat without losing muscle, check out my post on Burn Fat, Not Muscle – it’s a must-read if you’re serious about building a strong body.

    Now, the goal isn’t just to eat more; it’s to make those extra calories work for you by building muscle, not fat. If you can hit the gym, great – all the machines and weights will help you progress faster.

    But even if you’re working out at home, you can still crush it as long as you’ve got enough gear to keep pushing yourself with progressive overload.

    Want more details on how to nail your metabolic workouts and build a solid plan? My free Reverse Diet Guide breaks it all down for you, including:

    • Hypertrophy vs Strength Training: Which one’s better when reverse dieting?
    • Compound vs Isolation Exercises: How many of each should you do?
    • Workout Split: How often should you train upper, lower, and full body?
    • Progressive Overload: How to safely increase weights and keep seeing gains.
    • Recovery: Why warming up and stretching is a must.

    Download the guide and get the full breakdown – your muscles (and metabolism) will thank you!

    Starting your reverse diet? Stay on top of your fitness game with my list of gym bag essentials for women—prep like a pro for every session!

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

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

    Reverse Dieting 101: Conclusion

    Reverse dieting is all about giving your metabolism a much-needed reboot. By slowly increasing your calories and incorporating things like weight training, you can stop your body from clinging to every calorie and start burning more energy – even at rest!

    So, if you’re just tired of the constant cycle of restriction and regain, this strategy can help break the cycle and set you up for long-term success.

    Remember, it’s not about rushing the process. Building muscle, eating the right metabolism-boosting foods, and gradually increasing calories is the key to seeing real change without gaining fat.

    And the best part? It’s sustainable – no more extreme crash dieting!

    If you want a step-by-step plan to get started and learn more about how to build your perfect reverse diet meal plan, download my free Reverse Diet Guide.

    It’s packed with practical tips and everything you need to take control of your metabolism and finally see the results you’ve been after.