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Nutrition
How to Stop Thinking About Food: Stop Obsessing, Start Enjoying!
- May 27, 2024
- 0 comments
- by Brooke
Do you ever feel like food is running your life? You know, those days when you can’t stop thinking about your next meal, and somehow you’ve planned dinner before breakfast is even over?

Or maybe you’re caught in that guilt cycle – eat something you ‘shouldn’t,’ then spend the rest of the day obsessing over it. Been there, done that. It’s exhausting, isn’t it?

Here’s the thing: constantly thinking about food, feeling guilty, or turning to snacks when life gets a bit too much isn’t just about hunger.

It’s a sign that something deeper might be going on, and I get it.

I used to live in this all-or-nothing mindset, obsessing over every bite, only to fall into a binge-restrict cycle that took over my life.

But what if I told you that breaking free from food obsession is possible? It’s not just about what you eat but understanding why you’re thinking about food 24/7.

In this post, we’ll dive into how to stop obsessing over food, and I’ll share what helped me break the cycle and finally make peace with eating.

So, in this post, I’ll discuss:
- Understanding food obsession and why it happens
- How to recognise your triggers and stop emotional eating
- Developing mindful eating habits to slow down and savour food
- Finding healthy distractions to break the focus on food
- Creating a balanced eating plan to stop overthinking your meals
- When to seek professional help and build a support system
Ready to start? Let’s go!

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

Understanding Food Obsession

Let’s be real.

Food obsession isn’t just about loving food. It’s that constant buzzing in the back of your mind – planning meals, feeling guilty about what you’ve eaten, or using food as a crutch when emotions get overwhelming.

I know this game well. I used to live in the “all or nothing” world – either I was 100% on track or completely off the rails, and trust me, either way, my brain was consumed with food.

The guilt, the overthinking, and the endless cycle – sound familiar?

Why Do People Become Obsessed with Food?

There are so many reasons why we might fixate on food:

Stress and anxiety: That lovely comfort of a snack when life’s too much.

Emotional distress: We’ve all used food to cope with our feelings (hello, how to stop emotional eating).

Boredom: Nothing to do? Oh, let’s just eat.

Societal pressure: Media telling us how we should look – no wonder we’re obsessed!

Dieting: Restrict yourself too much and your brain goes into survival mode – food becomes the only thing you can think about.

Nutritional deficiencies: Sometimes, your body’s just crying out for what it’s not getting.

How Food Obsession Affects Physical and Mental Health

This kind of obsession isn’t doing anyone any favours.

Physically, it can lead to unhealthy eating patterns, weight swings, and nutrient deficiencies. Mentally? It’s draining.

It causes anxiety, depression, and makes you miss out on all the joyful moments of life because you’re too busy worrying about your next snack.

Trust me, recognising this cycle is the first step to breaking free.

Constantly switching between dieting and counting calories can lead to frustration. Learn about the downsides of calorie counting in The Downside of Calorie Counting.

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Step 1: Identify the Triggers

The first key to figuring out how to stop obsessing over food is pinpointing your triggers.

For me, it was stress and boredom.

I’d grab snacks when I felt overwhelmed or just had nothing else to do. And the guilt? That would just push me to restrict food even more, only to end up binging later.

It’s a vicious cycle, but here’s the good news: once you know your triggers, you can start to break free from them.

How to Recognise Your Own Triggers

Think about it. When do you find yourself obsessing over food the most? After a stressful day at work? On a lonely weekend?

Once you pinpoint those moments, you can begin to understand why you turn to food.

Step 2: Develop Mindful Eating Habits

What is Mindful Eating?

If you’ve never tried mindful eating, now’s the time.

It’s all about slowing down, being present, and actually enjoying your food. When you take the time to savour each bite, you not only enjoy your meals more, but you’re also more likely to notice when you’re full.

This was a game changer for me and helped me stop those food cravings dead in their tracks.

Techniques for Mindful Eating
- Slow down: Seriously, eat like you’ve got all the time in the world.
- Savour it: Notice every flavour, texture, and smell.
- Eliminate distractions: No TV, no phone – just you and your plate.
Benefits of Mindful Eating

Not only does this approach improve digestion, but it also helps you feel satisfied, reducing the urge to snack mindlessly.

And the best part?

It helps stop overeating by making eating a purposeful and pleasurable experience rather than a mindless habit.

Reverse dieting can be a great way to stabilise your progress after a long period of dieting. Check out my full guide in Reverse Dieting 101.

Step 3: Find Healthy Distractions

We’re all guilty of reaching for food when we’re bored or stressed. But let me tell you, there are much better ways to keep your mind occupied.

For me, it’s all about cosy activities – crocheting, adult colouring books, or going for a brisk walk.

These hobbies don’t just distract you; they engage your mind and keep those pesky food cravings at bay.

Physical Activities and Hobbies
- Get moving: A quick workout or even a stroll works wonders.
- Hobbies: Crocheting, gaming, or even reading a book can keep your brain busy.
Mental Engagement
- Read, learn, create: Challenge your brain with something that keeps your hands and mind occupied – it’s a great way to avoid mindless snacking and beat hedonic eating.
Social Connections: Spending Time with Friends and Family
- Spend time with loved ones. Socialising can be a great distraction from food obsession. Plan outings, have game nights, or simply enjoy a conversation.
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Step 4: Create a Balanced Eating Plan

This one’s key, folks.

You need to make sure you’re eating enough – and eating well. When you don’t give your body what it needs, it’s no wonder you end up obsessing over food.

Eating balanced, satisfying meals helps stabilise hunger, gives you energy, and keeps those cravings in check.

Plus, I’ve found that when I don’t restrict myself, I’m far less likely to suffer from food guilt or binge later on.

Make Sure You’re Eating Enough

Skipping meals or not eating enough can lead to increased food obsession and cravings.

Make sure your meals are satisfying and provide the energy you need throughout the day.

Eating balanced, regular meals helps stabilise your hunger and reduces the urge to overeat later.

Step 5: Seek Professional Help

Sometimes, overcoming food obsession requires professional help.

If you find that food thoughts dominate your daily life, or if you’re struggling with disordered eating habits, it’s time to seek assistance.

Therefore, don’t hesitate to reach out if you feel overwhelmed, anxious, or depressed about your relationship with food.

Step 6: Practice Self-Compassion and Patience

Change doesn’t happen overnight. It’s important to be kind to yourself throughout this journey.

Setbacks are a natural part of the process.

However, self-compassion helps you stay motivated and reduces feelings of guilt or frustration.

Remember, every step forward, no matter how small, is progress.

Positive Affirmations, Self-Care Routines

Practicing self-compassion involves being gentle with yourself.

For example, start with positive affirmations. Remind yourself daily that you are worthy and capable of change.

Establish mindful eating routines that make you feel good, like reading, doing one of your hobbies, or spending time outdoors.

It’s important to focus on body fat loss, not just the number on the scale. Learn how to measure your progress effectively in Weight Loss vs. Body Fat Loss.

How to Stop Thinking About Food: Conclusion

Breaking the cycle of food obsession is challenging, but it’s definitely achievable.

Remember, every small step you take brings you closer to a healthier, more balanced life.

Persistence is key, and support is always available, whether from professionals, loved ones, or communities facing similar struggles.

You have the strength to make this change.

Don’t wait to start your journey and learn how to stop thinking about food today by identifying one trigger or trying a mindful eating exercise.

Every action counts and brings you closer to breaking free from food obsession.

Embrace this journey with confidence and self-love, and take that first step toward a healthier, happier you.

How to Stop Thinking About Food: Additional Resources

Books and Articles
- “Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food” by Jan Chozen Bays: This book offers practical advice on how to practice mindful eating.
- “The Food Therapist: Break Bad Habits, Eat with Intention, and Indulge Without Worry” by Shira Lenchewski: A great read for understanding and overcoming emotional eating.
Apps and Tools
- Calm: An app that offers guided meditations, courses and mindfulness.
- Recovery Record: An app designed for people dealing with eating disorders, providing support and tracking progress.
Support Groups and Hotlines
- Beat – The UK’s leading eating disorder charity offers support groups and resources for those struggling with eating disorders. Website: beat – Phone: 0808 801 0677
- Overeaters Anonymous Great Britain – A fellowship of individuals who share their experiences and support each other in overcoming compulsive eating. Website: oagb
- Mind – Provides support groups and local services for various mental health issues, including food-related concerns. Website: mind – Phone: 0300 123 3393.
- Samaritans – Provides confidential support for people experiencing feelings of distress or despair. Phone: 116 123. Website: samaritans
Weight Loss
How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey
- January 15, 2024
- 2 Comments
- by Brooke
Three years ago, I couldn’t walk up a flight of stairs without feeling out of breath. I was constantly tired, trapped in a cycle of crash diets, and completely disconnected from my own body. Fast forward to today, and I’ve lost over 80lbs on my weight loss journey. I’ve transformed my health, and, most importantly, rebuilt my mindset around food and fitness.

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

So, in this post, I’ll cover:
- My top tips for starting your own weight loss journey
- How I shifted from quick-fix diets to sustainable habits
- The nutrition changes that helped me lose belly fat and feel fuller longer
- How I found joy in exercise (and why that matters for weight loss)
Time for a Change

Let’s rewind a few years.

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

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

My energy?

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

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

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

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

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

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

An Unsustainable Start to My Weight Loss Journey

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

I dropped pounds fast, and I was all in.

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

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

Was I losing weight? Yes.

Was I happy? No.

Shifting My Mindset to Sustainable Weight Loss

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

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

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

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

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

Understanding Nutrition

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

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

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

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

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

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

Balancing Macronutrients

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

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

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

Allowing Treats and the 80/20 Rule

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

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

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

Finding Joy in Movement

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

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

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

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

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

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

Strength and Fitness

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

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

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

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

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

That’s a win.

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

Setbacks and Resilience

I won’t lie, there were setbacks.

Emotional eating? Yep, that happened.

Ups and downs with the scale? Absolutely.

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

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

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

The Current Me

Now, let’s fast forward to the present.

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

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

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

Key Tips for Starting a Weight Loss Journey

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

I hope so!

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

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

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

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

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

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

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

Daily Habits to Help You Smash Your Weight Loss Journey

1. Start Your Day with Some Movement

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

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

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

2. Plan Your Meals Like a Boss

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

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

3. Hydrate or Die-drate

Water is your new best mate.

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

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

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

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

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

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

5. Eat to Stay Full, Not Just to Snack

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

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

6. Eat Like You Mean It

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

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

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

Win-win.

7. Get Moving After Meals

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

Absolutely.

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

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

8. Lift Some Heavy Stuff

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

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

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

9. Get Your Beauty Sleep

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

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

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

10. Track Your Progress Like a Pro

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

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

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

Mindset Hacks to Crush Your Weight Loss Journey

1. Own Your Health Journey

Stop playing small and start owning it.

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

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

Watch how those small choices start to add up.

2. Consistency is King, Not Perfection

Forget the “perfect day” fantasy.

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

The real magic? Consistent effort.

Show up even when you can’t be arsed.

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

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

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

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

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

It’s all part of your evolution.

4. Celebrate the Non-Scale Wins

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

Look, weight is just one piece of the puzzle.

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

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

5. Mindset: Be Kind to Your Damn Self

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

That’s cool.

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

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

6. Visualise Your Future Self

Wanna get motivated?

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

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

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

7. Break It Down, One Step at a Time

Trying to lose 50 pounds?

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

The fix? Break it down.

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

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

8. Fall in Love with the Process

Stop waiting to reach the finish line to be happy.

The secret sauce? Loving the journey itself.

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

The journey is where you grow.

9. Reward Yourself Along the Way

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

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

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

10. Focus on What You Can Control

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

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

Flexibility is key to long-term success.

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Conclusion

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

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

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

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

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

Now, go make it happen. Your future self is already cheering you on.
Nutrition
Science-Based Nutrition: 5 Tips To Lose Weight The Healthy Way
- January 10, 2024
- 0 comments
- by Brooke
Introduction

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

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

1. Prioritize Nutrient Density

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

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

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

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

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

2. Balanced Macronutrients

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

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

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

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

3. Practice Mindful Eating Along With Science-Based Nutrition

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

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

Why Mindful Eating is Part of Science-Based Nutrition

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

4. Hydration

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

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

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

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

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

[WATU 2]

Science-Based Nutrition: Conclusion

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

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

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

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

The Diet Mentality vs. Unconditional Permission

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

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

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

The Importance of Intuitive Eating

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

Intuitive VS Mindful Eating

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

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

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

Practical Mindful Eating Tips

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

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

Overcoming Fear and Guilt Surrounding Food

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

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

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

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

Practical Tips for Implementing Unconditional Permission To Eat

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

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

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

How To Promote Satiety

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

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

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

It’s important that if you’re struggling, it’s important that you reach out for help. The Beat website has a list of helplines that may help.
Nutrition, Weight Loss
Lose Weight By Knowing Which Foods To Avoid
- December 11, 2023
- 0 comments
- by Brooke
Introduction

If you have just started your weight loss journey, you may be wondering what foods to avoid. While there’s no one-size-fits-all approach, it’s important to focus on making mindful choices rather than completely eliminating entire food groups. If you want to lose weight sustainably, balance is the key!

Foods To Limit To Lose Weight

Ultra-Processed Foods

Ultra-processed foods, loaded with added sugars, unhealthy fats, and preservatives, can contribute to weight gain. Items like sugary snacks, sodas, and fast food are often high in empty calories and low in nutritional value. They are designed to keep you wanting more because scientists have discovered the “bliss point” of these foods to make them hyper-palatable (as tasty as possible!), so in a word, they keep you hooked. Opting for whole, unprocessed foods is a mindful choice that nourishes our bodies and supports a healthy weight.

Instead of focusing only on what to avoid, it helps to know what keeps you fuller for longer. Check out my list of Satiating Foods for ideas.

Refined Carbohydrates

Foods made with refined carbohydrates, like white bread, pastries, and sugary cereals, can cause blood sugar spikes and crashes, leading to increased cravings and overeating. Opting for whole grains and complex carbohydrates provides more sustained energy and better satiety.

Sweetened Drinks

Sugary drinks like sodas, energy drinks, and certain fruit juices can contribute to weight gain without providing a sense of fullness. Choosing water, herbal teas, or infused water with natural flavours can be an easy way to reduce calories with little affect on your hunger.

Trans Fats and Saturated Fats

Foods high in trans fats and saturated fats, like fried foods and some processed snacks, may contribute to weight gain and pose health risks. Opt for healthier fats found in avocados, nuts, and olive oil, which not only support weight loss but also provide essential nutrients.

Rather than avoiding certain foods, why not focus on adding more wholesome options? I share my favourites in Wholesome Foods.

The Downside Of Calorie Counting For Weight Loss

Satiety-Boosting Foods to Fill Up On And Still Lose Weight

High-Fibre Foods

Including fibre-rich foods in your diet, like whole grains, legumes, fruits, and vegetables, promotes a feeling of fullness. Fibre takes longer to digest, keeping you satisfied for longer periods and reducing the likelihood of overeating.

Lean Proteins

Incorporating lean proteins like chicken, fish, tofu, and beans into your meals supports muscle preservation and helps control hunger. Protein-rich foods have a higher thermic effect, so they require more energy to digest, contributing to increased calorie expenditure.

7 Ways To Train Your Mind For Weight Loss

Healthy Fats

Including sources of healthy fats, like avocados, nuts, seeds, and olive oil, can enhance satiety and add a rich flavour to your meals. These fats contribute to a feeling of fullness and provide essential nutrients for overall well-being. You can eat fat and still lose weight!

Complex Carbohydrates

Opt for complex carbohydrates found in whole grains, sweet potatoes, and legumes. These foods release energy slowly, preventing rapid blood sugar spikes and crashes, and keeping you satisfied between meals.

Hydration

Staying hydrated is crucial for weight loss. Sometimes, feelings of hunger are actually signs of dehydration. Drinking water throughout the day can help control appetite and support overall health.

Why The 80/20 Rule Is The Key To Sustainable Weight Loss

The Balanced Approach

Rather than adopting a restrictive mindset, focus on building a balanced plate that includes a variety of nutrient-dense foods. Moderation is key, and incorporating a wide range of flavors and textures can make your weight loss journey more enjoyable and sustainable.

Some foods are harder to resist than others. If you’re curious about the science behind food addiction, I’ve covered it in Can Processed Food Make You Addicted?.

Conclusion

While there are foods that may contribute to weight gain, the key is not to avoid them completely but to be mindful of them. By understanding which foods to limit and increasing those that boost satiety, you can create a sustainable approach to weight loss that focuses on nourishing your body and enjoying a variety of delicious and satisfying foods.

When you want to lose weight, it’s not about deprivation; it’s about making informed choices that support your health and well-being.
Nutrition, Weight Loss
Meal Frequency: How Often Should I Eat To Lose Weight?
- December 7, 2023
- 0 comments
- by Brooke
The question of meal frequency is a common concern for people starting on a weight loss journey. With so many different diets advocating for different eating patterns, it’s important to find a balance that works for your body and lifestyle.

Listen to Your Body’s Hunger Cues

Rather than trying to stick to a set number of meals per day, pay attention to your body’s natural hunger cues. Eat when you’re hungry, pay attention to your meal while you’re eating and learn to stop when you’re full. (This can take a bit of practice!) This mindful, more institutive approach can help you develop a healthier relationship with food and prevent overeating.

Does Meal Frequency Affect Metabolism?

There’s a popular belief that eating smaller, more frequent meals throughout the day can boost metabolism but this isn’t strictly true. Here are a few reasons why the metabolism-boosting effect of small, frequent meals might be a bit of a myth:
1. The thermic effect of food (TEF) is the energy expended during the digestion and absorption of nutrients and makes up part of your TDEE (Total Daily Energy Expenditure (How many calories you eat in a day)). While it’s true that eating does increase metabolic rate temporarily due to TEF, the overall impact on daily metabolism doesn’t vary much between frequent small meals and fewer large meals.
2. Different factors, like genetics, age, and body composition, play an important role in determining how the body responds to meal frequency.
3. The total number of calories consumed throughout the day is a more important factor in weight management than the timing or frequency of meals.
4. The quality of meals, including the balance of macronutrients (proteins, fats, and carbohydrates), has much more influence on metabolism and satiety than the frequency of meals.
Wondering if meal timing affects weight loss? I’ve got more science-backed nutrition tips for you in Science-Based Nutrition.

The Surprising Reason You’re Not Losing Weight: Metabolic Adaptation

Consider Your Daily Schedule

Your daily routine plays an important role in determining how often you should eat. Consider your work schedule, energy levels, and how often you are working out when planning your meals. The goal is to create a sustainable eating pattern that you can maintain in the long run.

Focus on Nutrient-Dense Meals

However often you decide to eat, prioritize nutrient-dense foods in every meal. Include a balance of proteins, whole grains, fruits, vegetables for fibre and don’t be scared of healthy fats. All of these will contribute to the overall satiety of your meals. Nutrient-dense meals not only support weight loss but also provide the essential vitamins and minerals your body needs to function.}

When it comes to planning meals, sometimes simpler is better. Check out my 5 Easy Nutrition Tips to make things easier.

Can Eating Processed Food Really Make You Addicted?

Meal Frequency and Physical Activity

Consider your meal timing in relation to any exercise you do in a day. Eating a balanced meal or snack before exercise can provide energy, while a post-workout meal supports recovery. Be mindful of your body’s needs and adjust your meal schedule accordingly to both weight loss and exercise performance.

Avoid Emotional and Mindless Eating

Whatever your chosen meal frequency, be aware of emotional and mindless eating. Eating in response to stress, boredom, or other emotions can sabotage your weight loss efforts. Develop strategies to cope with emotions without turning to food, and practice eating mindfully by avoiding distractions at mealtimes.

Hydration Matters

Stay hydrated throughout the day, as thirst can sometimes be mistaken for hunger. Drinking water before meals can also help control portions and support weight loss. Make water your drink of choice and limit the intake of empty calories.

15 Small Habit Changes To Try Today To Lose Weight For Good!

Different People Have Different Needs

It’s important to recognize that what works for one person may not work for another. Experiment with different approaches, and pay attention to how your body responds to find the rhythm that suits you best.

Meal frequency is important, but so is balance on your plate. Get a step-by-step guide in Building a Balanced Plate.

Conclusion

In conclusion, there is no one-size-fits-all answer to the question of how often you should eat to lose weight. The key is to find a meal frequency that aligns with your body’s needs, your daily schedule, and your personal preferences.

Listen to your body, prioritize nutrient-dense meals, and make choices that support a sustainable and enjoyable approach to weight loss.

The journey to a healthier lifestyle is unique to you, so embrace the flexibility to discover what works best for your well-being.
Fitness, Weight Loss
Is Diet or Exercise More Important For Weight Loss?
- December 4, 2023
- 0 comments
- by Brooke
Alright, let’s settle this once and for all—what’s more important for weight loss, diet or exercise? You’ve probably heard the classic line, “You can’t outrun a bad diet,” but is it actually true?

Spoiler alert: Yes.

Now, before you throw your trainers in the bin and start living off lettuce, let’s break it down properly. Because while diet does most of the heavy lifting, exercise still plays an important role—just not in the way you might think.
Table of Contents
Why You Can’t Just Rely on Exercise
Why Diet is the Real MVP
Want to Maximise Your Results? Change Your Lifestyle, Not Just Your Workout
How to Lose Weight Without Thinking About It
Struggling With Weight Loss? Here’s What to Do Next
The Bottom Line: Diet Wins, But Exercise Helps
Why You Can’t Just Rely on Exercise

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

You have two options:
1. Eat 500 fewer calories
2. Burn 500 extra calories through exercise
Burning 500 calories through exercise is no joke. Depending on your weight and fitness level, that could mean an hour of high-intensity cardio every single day. Not exactly realistic if you are just starting out.

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

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

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

Why Diet is the Real MVP

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

A solid diet:
- Gives your body the nutrients it actually needs
- Helps control blood sugar and energy levels
- Supports weight loss without making you feel like you are punishing yourself
Exercise is brilliant for heart health, strong bones, and mental well-being, but if you are regularly overeating, exercise alone will not be enough to create a calorie deficit.

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

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

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

Here is what will actually make a difference:
- Find exercise you enjoy – If you hate running, do not run. Try lifting weights, dancing, swimming, or yoga. The best workout is the one you will actually do.
- Eat real food – More protein, more fibre, fewer ultra-processed foods. Balance is the key, not restriction.
- Practise mindful eating – Eat slowly, control portions, and actually enjoy your food rather than eating on autopilot.
- Sleep, stress, and hydration matter – Poor sleep and high stress levels can disrupt your hormones and make weight loss much harder. Staying hydrated helps prevent your body from mistaking thirst for hunger.
How to Lose Weight Without Thinking About It

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

Here are fifteen simple habit changes to get started:
1. Drink more water before meals
2. Swap sugary drinks for low-calorie options
3. Stop eating in front of the TV
4. Add an extra serving of vegetables to every meal
5. Use smaller plates to help with portion control
6. Walk for ten minutes after meals
7. Keep healthy snacks within reach
8. Eat protein with every meal to stay fuller for longer
9. Cut back on ultra-processed foods
10. Swap deep-fried foods for grilled or baked alternatives
11. Get at least seven hours of sleep every night
12. Learn to manage stress levels, as cortisol can make weight loss harder
13. Meal prep so you always have healthy options available
14. Track your progress, but do not obsess over the scale
15. Be patient – real results take time, but they last
Do all of these overnight? No. But start with one or two, and over time, they will add up to real results.

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

If you feel like you are doing everything right but still not losing weight, do not panic.
- Reassess your approach – Are you actually in a calorie deficit? Are you tracking accurately?
- Get support – A dietitian, coach, or even a workout buddy can make a massive difference.
- Manage stress and sleep – Your hormones play a bigger role in weight loss than most people realise.
- Be consistent – One bad day does not ruin everything. Keep going.
Most importantly, be patient. Quick fixes never last, but small, consistent changes do.
Want to Unlock Your Best Metabolism? Check Out These Must-Read Posts!

Take control of your metabolism, optimise your nutrition, and finally see real results. Whether you’re looking to burn fat, boost energy, or fix a sluggish metabolism, these posts have you covered!
The Bottom Line: Diet Wins, But Exercise Helps

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

So, what is the winning formula?
- A balance of diet and exercise that fits your lifestyle
- Small, repeatable habits that lead to long-term success
- Progress over perfection – consistency beats extremes every time
Weight loss does not have to be complicated. Nail your nutrition, move your body, and build habits you can actually stick to. That is the real secret.

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

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Nutrition, Weight Loss, Wellbeing
Yo-Yo Dieting – How to Stop: A Guide To Sustainable Weight Loss
- November 17, 2023
- 0 comments
- by Brooke
Introduction

As the world of health and fitness continues to grow, many of us feel overwhelmed when it comes to figuring out what works for us and what doesn’t. It’s easy to get stuck in a cycle of yo-yo dieting, where you make great progress for a short period of time, only to crash and burn once you lose motivation. But what if you could break the cycle and find a sustainable and realistic way to reach your weight loss goals?

A fad diet is typically a diet that encourages fast weight loss, with little regard to health or long term sustainability and are often lacking in essential nutrients we need. These diets often promise unrealistic results, with little evidence to backup claims.

While you may lose a significant amount of weight while doing a particular diet, these diets often do more harm than good, as they can lead to nutrient deficiencies and can risk long-term metabolic damage. The results are often short-lived as you will have to eventually stop the diet, leading to a dangerous lose-gain-lose-gain cycle (yo-yo).

For these reasons, quick-fix diets should always be approached with caution and a healthy dose of scepticism. The best way to lose weight and keep it off permanently is to create a healthy diet and lifestyle that is tailored to individual needs and preferences, and can be sustainably maintained over time.

Moving Away from All or Nothing Thinking

This is essentially what yo-yo dieting is. An all-or-nothing approach keeps you trapped in a cycle of either being “perfect” on your chosen diet or “going off the rails” and binging all those foods you’ve been missing out on – with the promise that you will start again next week/month.

To ditch the all-or-nothing approach, focus on minor yet impactful changes. Incorporating more nutritious and filling foods into your diet, staying hydrated, and finding enjoyable ways to exercise can significantly contribute to your goals over time. Please don’t concern yourself with perfection; instead, celebrate every accomplishment, regardless of how small they might seem. Remember, progress is progress, and it is worthwhile, no matter how insignificant it may appear.

The key here is setting achievable goals and realistic time-frames. Instead of attempting to lose a significant amount of weight rapidly, take your time and aim for gradual progress. Permit yourself to indulge occasionally while prioritizing self-care. Punishing yourself for slip-ups or depriving yourself of the things you enjoy only leads to negative consequences. So, be gentle with yourself and keep in mind that it’s about progress, not perfection!

Establishing Healthy Habits that Support Weight Loss

By practising positive habits, we can become better versions of ourselves and achieve our goals. On the other hand, negative habits can hold us back and hinder our progress. Therefore, it’s important to be mindful of our habits and strive to make them align with our goals.

By introducing small positive habits to our routines slowly and sustainably, we can avoid being in the ‘All-or-nothing’ mindset that often leads us into a yo-yo dieting cycle.

Remember to be patient and kind to yourself throughout this process. It’s okay if you experience setbacks or struggle to make progress at times. The important thing is to keep moving forward and stay committed to your goal. With dedication and persistence, you can create positive habits that will help you achieve your aspirations.

As with any habit, the ability to sustain it comes from practice and a clear understanding of why it’s important to keep going. Each choice you make, every movement and action you take, is a building block added to the life you’re creating for yourself. Every step is a part of the journey. So, make sure that the habits you cultivate are ones that will bring you closer to your goal.

3 Mistakes To Avoid If You Want To Lose Weight

Understanding & Increasing NEAT

NEAT stands for Non-Exercise Activity Thermogenesis, it is the energy that we use in daily life just moving around and living our lives i.e. walking up the stairs, doing housework, playing with pets or children etc.

NEAT makes up part of our TDEE (Total Daily Energy Expenditure) and can make up around 15 to 30 percent of the calories we burn each day and actually has a greater impact on calorie burning than traditional exercise.

Working out can certainly help burn calories and improve overall health, but it typically requires a more concentrated effort and a specific amount of time set aside for exercise. Incorporating more NEAT into our daily routines, such as taking the stairs instead of the elevator or standing up during phone calls, can be a simple yet effective way to increase calorie burning and improve overall health.

Eating for Fullness & Mindful Eating

Learning which foods promote satiety is a key step in stopping yo-yo dieting. Instead of thinking about how much you can’t eat, think about what foods you can add to your meals to keep you feeling fuller for longer. This usually includes foods that are whole or minimally processed, high fibre & high protein foods.

High-fibre foods that promote satiety include:
- Fruits
- Vegetables
- Whole grains
- Legumes.
Examples of high-protein foods include:
- Lean meats
- Fish
- Poultry
- Eggs
- Tofu
- Beans
Adding healthy fats to your meals can also help to promote satiety, and some great sources of healthy fats include nuts, seeds, avocados, and olive oil.

It’s important to note that everyone’s body is different, and what works for one person may not work for another. Experimenting with different foods and finding what works best for you can be a helpful approach.

It’s also important to listen to your body and stop eating when you feel full, rather than continuing to eat until you’re uncomfortably full. By practising mindful eating, you can learn to recognise when you are full. Really pay attention to your meals and savour each bite, try to avoid watching TV or being on your phone while you’re eating as this can often lead you to overeat.

The Downside Of Calorie Counting For Weight Loss

Prioritising Lifestyle Change Over Quick Fixes

Taking the time to implement sustainable lifestyle changes allows us to create lasting habits that support our overall well-being. By focusing on factors like nutrition, exercise, and even sleep, we can make positive changes towards stopping yo-yo dieting forever.

A holistic approach to weight loss ensures that we are not just focused on short-term results, but are committed to making lasting improvements for a healthier life. Prioritizing lifestyle change is an investment in yourself that pays off in the long run.

Aim to make small, sustainable changes that you can maintain over time. This could mean incorporating more fruits and vegetables into your diet, or finding exercise that you enjoy. Remember, weight loss is not a one-size-fits-all solution. What works for someone else may not work for you. Listen to your body and do what feels right for you. And most importantly, be patient with yourself.

Changing habits and achieving weight loss takes time, but with consistency and determination, you can reach your goals.

5 Foods That Will Keep You Feeling Full While Cutting Calories – Eat More, And Still Lose Weight!

Conclusion

Prioritising our health and well-being is essential for leading a fulfilling and joyful life. Hopefully, this post has highlighted the various aspects of health, fitness, weight loss, and lifestyle, and the importance of finding a balance that works for each individual.

Again, weight loss is a personal journey, and there is no one-size-fits-all solution. Each person’s body is unique, and what works for one may not work for another. It is essential to approach our health and weight loss goals with patience, self-compassion, and a focus on long-term sustainable habits rather than quick fixes.

Ultimately, the pursuit of health, fitness, weight loss, and lifestyle choices should be driven by a desire to live our best lives. By incorporating regular exercise, nutritious eating, and positive lifestyle habits, we can improve our physical and mental well-being, increase our energy levels, and enhance our overall quality of life.

So let us be proactive in our commitment to our health and happiness. Let us choose to prioritise self-care, make mindful choices, and ditch yo-yo dieting for good!
Weight Loss
How To Fix Metabolic Adaptation
- April 5, 2023
- 0 comments
- by Brooke
Introduction

Have you found yourself hitting a weight loss plateau? Finding that you have to keep reducing calories to continue losing weight? Then there’s a good chance that your metabolism has adapted to preserve your weight through metabolic adaptation. The good news is, there is a way to fix metabolic adaptation! In this post, I want to cover exactly what causes it, why it is essential to your health, and what to do about it when it negatively affects your weight loss goals.

What is Metabolic Adaptation?

Metabolic adaptation isn’t a bad thing. It’s the body’s way of maintaining energy balance in response to a prolonged change in calorie intake. Your body works hard to preserve your current weight, and when you reduce or increase the number of calories you eat over a longer period, eventually it will adapt to these changes so that you don’t gain excess weight, or lose it.

When you are trying to lose weight, you need to reduce your calorie intake over a longer period. At first, your body will respond by tapping into its stored energy reserves to compensate for the deficit (it will burn fat). But, as time goes on, your body recognizes this change and activates metabolic adaptation to maintain your weight.

If you’re stuck in a cycle of yo-yo dieting, your metabolism could be working against you. Learn how to stop it in my post on Yo-Yo Dieting.

The Step-by-Step Process
1. Change in Calorie Intake:
  - You make a consistent change in how much you eat, either by eating fewer or more calories.
2. Initial Weight Gain/Loss:
  - If you eat less, you might lose some weight initially. If you eat more, you could gain some.
3. Hormones Come into Play:
  - Hormones, like leptin and ghrelin, get involved. Leptin decreases when you lose weight, telling your body it’s using up energy. Ghrelin, the hunger hormone, may increase, making you feel hungrier. (Both my free Nutrition eBook and my Complete Weight Loss Guide cover Leptin & Ghrelin more).
4. Body Adjusts the Basics:
  - Your body adjusts its basic energy needs at rest (BMR) based on what it thinks is going on. If you’ve been eating less, it will slow things down to save energy.
5. Weight Plateau:
  - These changes can lead to a point where your weight stays the same, making it harder to lose more or gain more.
How Metabolic Adaptation Affects Your Weight Loss Journey

As discussed earlier, when you reduce your calorie intake, your body adapts by slowing down your metabolism. This means that you burn fewer calories than before, making it difficult to lose weight.

For example, let’s say your TDEE (Total daily energy expenditure) is currently 2200 calories a day. You cut this down to 1200 to reduce your calorie intake by 1000 a day (1200 always seems to be the number recommended on fitness apps!). You will initially lose weight, but over time your body reduces calories burned until it’s only burning 1200. This means you would have to eat even less than 1200 calories a day to lose weight. Which is even more unrealistic and potentially dangerous.

This is usually why people will regain weight after a strict diet. Because your body no longer burns 2200 calories a day, it burns 1200. See more common weight loss mistakes in my post 3 Mistakes To Avoid If You Want To Lose Weight.

Reverse Dieting To Fix Metabolic Adaptation

Reverse dieting is a structured and gradual approach to increasing calorie intake. The goal is to restore your metabolic rate and create a sustainable, healthy relationship with food. Instead of quickly returning to your maintenance or surplus calorie level, reverse dieting involves slowly increasing your calories over a set period.

By slowly adding calories back into your diet, you give your body the chance to adjust, without gaining weight (or with minimal weight gain). It may seem scary to increase your calorie intake when trying to lose weight, but it will make your weight loss journey a lot easier in the long run!

I have an entire free guide on Reverse Dieting as I found myself struggling with metabolic adaptation during my weight loss journey. I REALLY recommend downloading it! I’ve also explained it in detail in Reverse Dieting 101.

Prevention Is Better Than A Cure!

This post is about how to fix metabolic adaptation, but it’s always better to try and prevent it from happening. Or to take steps to stop it happening again.

Tips To Prevent Metabolic Adaptation
- Don’t Crash Diet: Avoid extreme calorie cuts. Preferably you shouldn’t cut your calories by more than 500 a day. for help getting out of the restrictive diet mentality.
- Take Breaks from Dieting: Increase your calorie intake to maintenance level every so often with short diet breaks.
- Eat Enough Protein: Increase protein intake to help ensure your body is burning fat and not muscle. Muscle burns more calories than fat, so you want to keep it!
- Include Strength Training: Along with increased protein, strength training helps build and maintain muscle.
When your metabolism slows down, it can be hard to lose fat without sacrificing muscle. I’ve shared some strategies in Burn Fat Not Muscle.

Conclusion

Metabolic adaptation, while a natural response to changes in calorie intake, can feel demotivating. No one likes to waste their efforts! But with the right strategies, it can be reversed.

I can’t overstate the importance of prevention! Avoiding crash diets, incorporating diet breaks, and focusing on protein intake and strength training, will save you a lot of struggles further down the line.

Whether you’re currently facing metabolic adaptation or looking to prevent it in the future, use the tips above and focus on a balanced approach to nutrition and exercise. You can not only fix metabolic adaptation but also develop a healthier and more joyful weight loss journey.

Have you experienced metabolic adaptation during your weight loss journey, or do you have additional tips to share? I’d love to hear from you in the comments below!
Habits, Weight Loss
Lose Weight Without the Gym: 15 Easy Habits To Try
- March 29, 2023
- 0 comments
- by Brooke
Introduction

Do you want to lose weight but don’t know where to start? Or maybe you’re stuck in an All-Or-Nothing cycle. The good news is that weight loss doesn’t have to be a complete lifestyle overhaul. Small habit changes have the biggest impact when it comes to losing weight. This post will provide you with 15 easy and sustainable habit changes that you can start today to help you lose weight without the gym.

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

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

1. Don’t Drink Your Calories

A very quick and easy change to make when trying to lose weight without the gym is to avoid drinking your calories. This means limiting sugary drinks like soda, energy drinks, or even juice. These drinks contain a lot of calories with very little nutritional value, and won’t do anything to satiate hunger.

Instead, opt for water, swap out sugar in your tea or coffee for sweeteners or choose low calorie flavoured waters as your go-to beverage choices. This is a simple habit change that can significantly reduce your daily calorie intake and also improve your overall health.

2. Practice mindful eating

Another key to successful weight loss is practicing mindful eating. This means being fully present and aware of your eating habits and patterns. When you eat mindfully, you pay attention to your body’s hunger and fullness cues and savor each bite of food. This allows you to eat until you are satisfied, rather than overeating and feeling uncomfortably full.

To practice mindful eating, start by eliminating distractions during meals. Turn off the TV, put down your phone, and focus solely on your food. This will help you tune into your body’s signals and prevent mindless eating. Another tip is to eat slowly and chew your food thoroughly. This not only helps with digestion but also allows for better enjoyment of your meals.

By practicing mindful eating, you can develop a healthier relationship with food and become more attuned to your body’s needs. This habit change, combined with other healthy habits, can lead to successful and sustainable weight loss.

3. Get enough sleep

Getting enough quality sleep is crucial when it comes to achieving and maintaining weight loss. Without adequate sleep, your body’s hormones can become imbalanced, leading to increased appetite and cravings for unhealthy foods. Additionally, lack of sleep can negatively impact your metabolism, making it more difficult to burn calories efficiently.

To support your weight loss goals, prioritize getting 7-9 hours of quality sleep each night. Establish a bedtime routine that helps you unwind and relax, such as reading a book or taking a warm bath. Keep your bedroom cool and dark to promote optimal sleeping conditions. By getting enough quality sleep, you will be setting yourself up for success in reaching your weight loss goals.

4. Add more protein to your diet

To support your weight loss goals, it’s essential to focus on the right kind of nutrition. Adding more protein to your diet is an effective way to support weight loss. Protein helps to reduce cravings and keeps you feeling fuller, and longer.

Protein also contributes towards muscle preservation when in a calorie deficit. Maintaining muscle mass is essential for our health and losing muscle can also result in burning less calories, so it is a key component in losing weight and maintaining weight loss.

Try incorporating lean proteins like chicken, turkey, fish, eggs, beans, or tofu into your meals and snacks throughout the day.

POSTS YOU MAY BE INTERESTED IN:
- Science-Based Nutrition: 5 Tips To Lose Weight The Healthy Way
5. Take the stairs instead of the elevator

One simple habit change to increase activity and lose weight without the gym is to take the stairs instead of the elevator. This small change can increase your daily physical activity and help you burn more calories throughout the day.

Our daily activity outside of planned exercise is actually the 2nd highest contributor to our TDEE (Total daily energy expenditure – how many calories we burn in a day), and remaining sedentary for long periods of time can have negative effects on our health. It’s important to incorporate regular physical activity into our daily routines to promote overall health and well-being.

6. Reduce your portion sizes

One of the most effective ways to lose weight without going to the gym is to reduce your portion sizes. It’s a simple but powerful habit change that can have a lasting impact on your overall health and wellness.

Reducing your portion sizes doesn’t mean you have to go hungry or deprive yourself of your favorite foods. It simply means being mindful of how much you’re eating and adjusting your serving sizes accordingly.

One trick to reducing your portion sizes is to use smaller plates and bowls. When you have a smaller plate or bowl, it tricks your brain into thinking that you’re eating more food than you actually are. This can help you feel more satisfied with smaller portions.

Another way to reduce your portion sizes is to be mindful of your hunger cues. Before you start eating, ask yourself if you’re truly hungry or if you’re eating out of boredom or habit. If you’re not actually hungry, try to find another way to occupy your time or distract yourself from eating.

By reducing your portion sizes, you can still enjoy your favorite foods while also achieving your weight loss goals. And if you pair this habit change with the previous one of taking the stairs, you’re well on your way to creating a healthier, more active lifestyle.

7. Don’t Skip Meals

Skipping meals may seem like a quick fix for weight loss, but it can actually do more harm than good. When you skip meals, it will usually only lead to overeating later in the day when hunger catches up with you.

To ensure that you’re fuelling your body effectively, it’s important to eat regular meals throughout the day. And listen to your body! Don’t ignore hunger, just assess if it’s true physical hunger you’re feeling.

POSTS YOU MAY BE INTERESTED IN:
- Meal Frequency: How Often Should I Eat To Lose Weight?
8. Increase Fibre in Meals

To ensure that you’re fuelling your body effectively, it’s important to eat regular meals throughout the day. This doesn’t mean that you need to eat three large meals a day, instead, you can focus on smaller, more frequent meals to keep your energy levels up. You’ll be less likely to feel hungry and snack on unhealthy foods throughout the day.

Now that you know why it’s important to eat regular meals, let’s explore how you can increase the fibre in your meals to further support your weight loss goals. Fibre is an essential nutrient that keeps you feeling fuller for longer, making it easier to stick to your healthy eating plan. To increase fibre, aim to add more fruits, vegetables, whole grains, and legumes to your meals. Some easy ways to do this include blending fruits and veggies into smoothies, swapping white bread for whole grain bread, and adding beans to soups and salads.

Increasing your fibre intake doesn’t have to be complicated or time-consuming, and the benefits are substantial. It’s important to increase fibre slowly though, as a sudden increase can lead to digestive issues.

9. Move Around More During The Day

Similar to the reasons you should take the stairs, another important habit change to consider when trying to lose weight without the gym is generally just moving around more during the day. Studies have shown that sitting for prolonged periods can lead to weight gain and other health problems. Therefore, it’s essential to find ways to incorporate more movement into your day.

One simple way to increase your daily activity is to take frequent breaks from sitting. Set a timer on your phone or computer for every 30 minutes and stand up and stretch or take a short walk around your home or office. Fitness trackers usually have a feature built in to remind you to move more. This will not only help you burn calories but also reduce the strain on your muscles.

Another effective way to incorporate more movement into your day is to set a daily step goal. Invest in a pedometer or fitness tracker and aim to hit a certain number of steps each day. You can start with a modest goal of 5,000 steps and work your way up gradually.

Finally, consider adding more physical activity to your routine. This could include activities such as yoga, dance, swimming, or even just taking the stairs instead of the elevator. By finding activities that you enjoy and incorporating them into your routine, you’ll be more likely to stick with them and see the benefits of increased movement.

By increasing your daily activity, you’ll not only burn more calories but also improve your overall health and well-being.

10. Limit packaged, processed foods

Another important habit change to support your weight loss goals is to limit packaged and processed foods. These types of foods are often high in added sugars, unhealthy fats, and empty calories, which can make it harder to maintain a healthy weight. Instead, try to focus on whole, nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains.

Not only will this help you lose weight, but it will also improve your overall health and well-being. By cutting back on processed foods, you’ll be reducing your intake of harmful additives, preservatives, and other chemicals that can negatively impact your health.

But don’t worry, you don’t have to give up all packaged foods entirely. Just be mindful of what you’re choosing and aim to make healthier choices whenever possible. For example, instead of reaching for a bag of crisps, opt for a handful of nuts or a piece of fruit. And when you do buy packaged foods, be sure to read the labels carefully to make sure you’re choosing options that are low in added sugars and unhealthy fats.

11. Don’t Reduce Calories Too Much

It’s tempting to drastically reduce your calorie intake in an effort to lose weight quickly. However, this can actually work against you in the long run. When you drastically cut calories, your body will slowly adjust your TDEE to account for this, meaning eventually you will begin burning less calories – this is called metabolic adaptation. Not to mention, severely restricting your food intake can lead to feelings of deprivation and could result in binge eating.

Instead, aim for a moderate calorie deficit of a 10-25% deficit. This can be achieved through a combination of exercise and healthy eating habits, such as reducing portion sizes and choosing nutrient-dense foods. By taking a sustainable approach to weight loss, you’ll be more likely to stick with it and achieve lasting results.

POSTS YOU MAY BE INTERESTED IN:
- Lose Weight By Knowing Which Foods To Avoid
12. Meal Plan & Prep

Meal prep is a simple yet effective habit change that can make a big difference in your weight loss journey. By dedicating some time each week to plan and prepare your meals in advance, you’ll be setting yourself up for success by ensuring that healthy options are readily available when hunger strikes.

One key benefit of meal prep is that it can help you avoid the temptation of fast food or other unhealthy options when you’re short on time or energy. By having healthy meals and snacks on hand, you’ll be less likely to make impulsive decisions that derail your weight loss efforts.

Another advantage of meal prep is that it can save you time and money in the long run. By cooking in bulk and portioning out your meals, you’ll avoid the need to grab expensive and less nutritious meals on the go. Plus, you’ll have more time to focus on other important aspects of your life, such as exercise or spending time with loved ones.

To get started with meal prep, set aside a designated time each week to plan out your meals and grocery list. Look for recipes that are healthy, easy to prepare, and can be made in batches. Invest in quality food storage containers to keep your meals fresh and organized.

If you don’t enjoy having meals prepped, you can always just prep the ingredients and have them all ready to go when you begin cooking.

13. Keep Healthy Snacks In Sight

Another habit change that can support your weight loss journey is keeping healthy snacks in sight. When hunger strikes, it’s tempting to reach for whatever is convenient and within reach. By stocking your kitchen with healthy snack options, you’ll be less likely to reach for the chips or candy.

Consider keeping pre-cut veggies, fruit, and nuts in clear containers on your countertop or in the front of your refrigerator. This will make it easy to grab a healthy snack when hunger strikes. You can also portion out snacks ahead of time, such as packing single-serving bags of almonds or dividing grapes into small containers.

By combining this habit change with meal prep, you’ll be setting yourself up for success. Not only will you have healthy meals ready to go, but you’ll also have healthy snack options readily available.

14. Fill Your Plate Up With Low-Calorie High-Volume Foods

By combining meal prep with the habit of filling your plate up with low-calorie high-volume foods, you’ll be setting yourself up for success. Low-calorie high-volume foods are those that contain a lot of water and fibre, which help you feel full and satisfied without consuming excess calories. Examples of such foods include fruits and vegetables, lean proteins like chicken and fish, and whole grains like brown rice and quinoa.

By incorporating more low-calorie high-volume foods into your diet, you’ll naturally consume fewer calories throughout the day. For example, instead of reaching for a bag of crisps for a snack, try slicing up some cucumber and dipping it in hummus. Not only will this snack provide you with more nutrients, but it will also leave you feeling more satisfied.

Making this habit change can be as simple as swapping out some of the high-calorie foods on your plate for lower-calorie, high-volume options. These swaps can add up over time and help you achieve your weight loss goals.

15. Reduce Added Sugar

While cutting calories is an essential component of weight loss, reducing your intake of added sugar is just as important. Not only does excess sugar intake lead to weight gain, but consuming too much sugar also increases your risk for chronic diseases like diabetes and heart disease.

To reduce your sugar intake, start by reading labels and avoiding processed foods that are high in added sugars. Instead, opt for whole foods like fruits, vegetables, and whole grains that are naturally high in fiber and other essential nutrients.

Lose Weight Without the Gym: Conclusion

By making small, sustainable habit changes, you can lose weight without the gym. From mindful eating to taking the stairs instead of the elevator, incorporating these 15 tips into your daily routine can make a big impact.

Remember to stay patient and consistent with yourself, and don’t forget to celebrate your progress along the way, start small, and build a system of healthy habits that will help you lose weight for good.

What did you think of the post ‘Lose Weight Without the Gym: 15 Easy Habits To Try? Do you have your own suggestions? Let me know in the comments below!

nutrition

Understanding Food Obsession

Why Do People Become Obsessed with Food?

How Food Obsession Affects Physical and Mental Health

Step 1: Identify the Triggers

How to Recognise Your Own Triggers

Step 2: Develop Mindful Eating Habits

What is Mindful Eating?

Techniques for Mindful Eating

Benefits of Mindful Eating

Step 3: Find Healthy Distractions

Physical Activities and Hobbies

Mental Engagement

Social Connections: Spending Time with Friends and Family

Step 4: Create a Balanced Eating Plan

Make Sure You’re Eating Enough

Step 5: Seek Professional Help

Step 6: Practice Self-Compassion and Patience

Positive Affirmations, Self-Care Routines

How to Stop Thinking About Food: Conclusion

How to Stop Thinking About Food: Additional Resources

Books and Articles

Apps and Tools

Support Groups and Hotlines

Time for a Change

An Unsustainable Start to My Weight Loss Journey

Shifting My Mindset to Sustainable Weight Loss

Understanding Nutrition

Balancing Macronutrients

Allowing Treats and the 80/20 Rule

Finding Joy in Movement

Strength and Fitness

Setbacks and Resilience

The Current Me

Key Tips for Starting a Weight Loss Journey

Daily Habits to Help You Smash Your Weight Loss Journey

1. Start Your Day with Some Movement

2. Plan Your Meals Like a Boss

3. Hydrate or Die-drate

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

5. Eat to Stay Full, Not Just to Snack

6. Eat Like You Mean It

7. Get Moving After Meals

8. Lift Some Heavy Stuff

9. Get Your Beauty Sleep

10. Track Your Progress Like a Pro

Mindset Hacks to Crush Your Weight Loss Journey

1. Own Your Health Journey

2. Consistency is King, Not Perfection

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

4. Celebrate the Non-Scale Wins

5. Mindset: Be Kind to Your Damn Self

6. Visualise Your Future Self

7. Break It Down, One Step at a Time

8. Fall in Love with the Process

9. Reward Yourself Along the Way

10. Focus on What You Can Control

Conclusion

Introduction

1. Prioritize Nutrient Density

Examples of How Nutrient Density Can Affect Weight Loss

Examples of Nutrient Dense Foods

2. Balanced Macronutrients

What are Macronutrients?

Examples of How Macronutrient Balance Can Affect Weight Loss

Ideal Macronutrient Split For Weight Loss

3. Practice Mindful Eating Along With Science-Based Nutrition

Why Mindful Eating is Part of Science-Based Nutrition

Tips To Practice Mindful Eating:

4. Hydration

How Hydration Contributes To Weight Loss

Tips for Staying Hydrated

5. The Science-Based Nutrition Of Whole, Unprocessed Foods

Examples of Whole Foods

Examples of Ultra-Processed Foods

Science-Based Nutrition: Conclusion

Introduction

The Diet Mentality vs. Unconditional Permission

The Importance of Intuitive Eating

Intuitive VS Mindful Eating