sustainable weight loss

  • Nutrition

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

    Introduction

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

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

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

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

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

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

    So, in this post, I’ll cover:

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

    What the Heck is Reverse Dieting?

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

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

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

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

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

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

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

    The Science Behind Reverse Dieting (No PhD Required)

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

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

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

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

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

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

    reverse dieting

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

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

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

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

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

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

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

    The Step-By-Step Process

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

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

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

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

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

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

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

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

    Who Should Consider Reverse Dieting

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

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

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

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

    Reverse Dieting 101: How to Start Reverse Dieting

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

    1. Calculate Your Calorie Needs

    1. Work Out Your Starting Calories (TDEE)

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

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

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

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

    A woman walking through a forest in the afternoon

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

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

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

    Weigh Yourself (It’s Just a Number)

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

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

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

    Increase Calories Gradually

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

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

    Regularly Check-In

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

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

    reverse dieting weight gain

    Listen to Your Body

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

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

    Macronutrient Adjustments

    Macronutrient Adjustments: Fuel the Fire

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

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

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

    Quick Fixes

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

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

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

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

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

    Reverse Dieting 101: Exercise

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

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

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

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

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

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

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

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

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

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

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

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

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

    Reverse Dieting 101: Conclusion

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

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

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

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

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

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

  • Weight Loss

    Lost Your Mojo? 3 Motivation Killers Sabotaging Your Weight Loss

    No Motivation For Weight Loss

    If you’ve started your weight loss journey with all the enthusiasm of a kid on Christmas morning but now find yourself slumped on the sofa, zero motivation, staring down a family-sized bar of chocolate like it’s your long-lost soulmate—you’re not alone.

    Staying on track can be tough, but the good news? You’re probably making a few common mistakes that are draining your motivation faster than your phone battery on 1%.

    Let’s dive into the three biggest motivation killers—and, more importantly, how to kick them to the curb.

    Table of Contents

    1. You’re Setting Yourself Up for Failure with Unrealistic Goals

    Look, I love ambition. But if your weight loss goals sound more like a superhero origin story than an actual plan, we’ve got a problem.

    Setting sky-high, totally unrealistic goals is like trying to sprint before you’ve even learned to walk—you’ll faceplant, hard, and it’s not a good look.

    Common Unrealistic Goals (That Will Absolutely Wreck Your Motivation)

    Eating Less Than a Toddler (aka Extreme Calorie Restriction)

    • “I’ll just eat 800 calories a day! The weight will fall off!”
    • Reality check: Your body isn’t a mobile app—you can’t just hit “low power mode” and expect it to work properly. You’ll be exhausted, starving, and probably end up inhaling an entire pizza by day three.

    Exercising Like a Maniac with No Rest Days

    • “Two hours in the gym every single day, no excuses!”
    • Reality check: Overtraining is a one-way ticket to burnout, injury, and the sudden desire to never exercise again. Your body needs REST.

    Expecting an Instagram-Worthy Transformation Overnight

    • “I want a six-pack and an hourglass figure in 3 months!”
    • Reality check: Your body is not a Photoshop file. Trying to force it into an unrealistic mould will only lead to frustration, body image issues, and a serious case of the “sod-its.”

    Losing 5lbs a Week, Every Week

    • “I’m gonna drop half a stone in a fortnight!”
    • Reality check: Rapid weight loss = muscle loss, fatigue, and a crash-and-burn cycle that will leave you worse off than when you started. Sustainable wins, babe. Small, steady changes make all the difference.

    What to Do Instead?

    • Set realistic goals that work with your actual lifestyle. Progress over perfection, always.
    • Celebrate small wins—every healthy meal, every workout, every time you say “nah” to a pointless fad diet.
    • Learn how to set IMPACT goals (Intentional, Measurable, Purposeful, Achievable, Challenging, Timely)—because vague goals lead to vague results.

    2. You’ve Got No Real ‘Why’—So You Keep Losing Steam

    Alright, be honest with yourself—why are you doing this? If your answer is “because I hate my body” or “I just want to look like that influencer with a six-pack”, then we need to talk.

    Losing weight just to look a certain way isn’t enough to keep you going when motivation dips. And trust me, motivation WILL dip. You need something stronger—something with meaning.

    📌 Pin this for later! ⬇

    Find Your Real Reason (So You Don’t Give Up in a Huff)

    Know Your Values – Do you want more energy to play with your kids? To feel strong and confident? To improve your health so you can live longer and better? Dig deep.

    Set Internal Goals – Instead of obsessing over the number on the scale, focus on non-scale victories like better sleep, more energy, feeling stronger, or fitting into clothes more comfortably.

    Celebrate Non-Scale Wins – Hit a PB at the gym? Walked instead of taking the bus? Woke up feeling GOOD? That’s progress, babe.

    Connect with Your Why – If your only goal is a number on the scale, you’ll always feel like you’re “not there yet.” Shift your focus to how you feel instead of just how you look.

    Visualise the Long Game – This isn’t about a “quick fix” for summer; it’s about life. Picture how amazing you’ll feel six months or a year from now if you just stick with it.

    3. You’re Stuck in the Perfectionism Trap

    Perfectionism is a sneaky little saboteur. It tricks you into thinking that if you can’t do everything perfectly, you might as well not bother at all. And that’s nonsense.

    Signs You’re Letting Perfectionism Wreck Your Progress

    You Give Up After One ‘Bad’ Meal

    • Ate a slice of cake at your mate’s birthday? Oh well, might as well eat everything in sight and start fresh Monday!
    • Reality check: One meal won’t make or break your progress—consistency over time is what matters.

    You Beat Yourself Up Over Small Setbacks

    Missed a workout? Had a takeaway? Skipped meal prep this week? STOP PUNISHING YOURSELF. Progress isn’t linear. Life happens.

    You Think ‘All or Nothing’

    Can’t do a full 60-minute workout? So you do nothing instead? Bad plan. Even a 10-minute walk is better than giving up entirely.

    You Expect Immediate Results

    If you’re throwing a strop because the scale hasn’t moved after a week, take a deep breath. Progress takes time. Keep going.

    How to Break Free From Perfectionism

    • Embrace Imperfection – You don’t need to be perfect, you just need to be consistent.
    • Challenge Negative Thoughts – That slice of cake didn’t “ruin” anything, calm down.
    • Focus on Progress, Not Perfection – Every step forward counts, no matter how small.
    • Be Kind to Yourself – Speak to yourself the way you’d encourage a mate. Would you tell them they’re a failure over one mistake? No? Thought not.

    Mindset Hacks for Weight Loss Success: Must-Read Posts

    Struggling with motivation? Stuck in self-doubt? These posts will rewire your mindset, boost confidence, and keep you on track!

    Let’s Get That Motivation Back!

    If you’ve been struggling, here’s your tough-love pep talk:

    • You CAN do this.
    • You are NOT a failure.
    • Every little effort counts, even if you don’t see results immediately.
    • Your journey is YOURS—make it something you actually enjoy.

    Motivation will come and go, but discipline and self-belief will carry you through.

    So dust yourself off, remind yourself why you started, and keep moving forward—one imperfect, brilliant step at a time.

    Now, tell me—which of these mistakes have been tripping you up? Drop a comment below and let’s figure out how to smash through it together!

    📌 Pin this for later! ⬇

  • Nutrition, Weight Loss, Wellbeing

    Intuitive Eating And Weight Gain: How To Prevent It

    Introduction

    Can you eat intuitively and lose weight? Many people will say the two can’t co-exist, and that the idea of intentional weight loss goes against intuitive eating. But this depends on how you view intuitive eating. Listening to your body and recognising hunger and satiety cues requires practice. As well as a good idea of the basics of nutrition for satiety. In this post, I want to cover ways you can incorporate mindful eating practices into your weight loss journey. Intuitive eating and weight gain don’t have to go hand-in-hand.

    intuitive eating and weight gain

    What Is Intuitive Eating?

    • Rejecting Diet Mentality
    • Listening to hunger and satiety cues
    • Eating what you want

    A couple of years ago I stumbled across the term ‘Intuitive Eating’ from a podcast (I can’t remember the exact one) and thought I had found the thing for me. Intuitive eating seemed simple enough, stop dieting and eat what you want but pay close attention to your hunger and fullness cues. I bought several books on it and devoured all of them, but I soon realised something they all had in common – they all said that you need to stop trying to lose weight.

    I didn’t agree with this, and I still don’t. Intentional weight loss has actually started to gain a bad rep over the last couple of years. It’s labelled as ‘disordered eating’ or ‘diet culture’. While I think these can be true to a certain extent, this is a huge generalisation and I don’t think it’s helpful to simply tell people to stop trying to lose weight. I also have this post on practicing body positivity while trying to lose weight that you may find helpful.

    One book I read stated that you can eat whatever you want, and eventually, your body will stop craving all the “junk” or processed foods. You will start craving salads, and eventually, your weight will settle to where it’s meant to be – or something along those lines. But this didn’t make any sense to me in the slightest. I had been eating this way for years! Why wasn’t I now eating non-stop salads? Because it just wasn’t true. And I’ll explain more in later sections.

    Allowing yourself to eat what you want can feel scary, but it doesn’t have to lead to weight gain. Learn more about giving yourself unconditional permission to eat in my post on Sustainable Weight Loss.

    diet culture

    Diet Culture

    I do think that there is harm in diet culture and there are a lot of shady and dangerous diets out there that should be avoided. But losing weight can have huge benefits to your health. While I think that should be the main focus of weight loss, there’s also nothing wrong with wanting to look a certain way. As long you don’t believe it’s the ‘be all and end all’ of happiness.

    Despite these books advising you can’t eat intuitively while trying to lose weight – I gave it a try. The general advice is to rank your hunger and fullness levels between 1-10 before and after meals. There is an ‘ideal’ range where you are not starving before a meal, and not feeling sick with fullness afterwards. I think this is good advice, and I think it’s something that everyone should practice. (Not necessarily ranking their hunger but just paying attention to it a bit more).

    But I don’t think you can rely on this solely. Here’s why.

    Ultra Processed Foods

    Over the last few years I’ve researched nutrition A LOT, and it’s been proven that “junk food” stimulates the reward system in the brain in the same way as addictive drugs. Whether or not this food fills you up, you get a hit of dopamine (the reward chemical) and your brain is hardwired to seek out things that release this again. This is something a lot of food companies are aware of, and design foods that will keep people eating.

    This is a really simple way of explaining it. This book really helped me understand this more. The author talks about the ‘Bliss Point’ of food, stating “The bliss point is an industry reference to the perfect amount of sugar in products that will get us to not just like those products, but to want more and more,”

    You do get a small release of the same chemicals when eating whole foods like fruits and vegetables. Because obviously your brain wants you to eat. But it’s no where near the levels that you will get from processed foods.

    On top of this, most highly processed foods have little nutritional value. Satiety has very little to do with the amount of calories you’re consuming and a lot more to do with the quality of food, the macronutrients, and the volume of these.

    Reason for Intuitive Eating And Weight Gain: Not All Foods Are Made Equal

    So for example, a pack of Oreos contains around 640 calories, but how full would that keep you really? Not at all!

    Whereas for the same amount of calories or less, you could actually have a pretty big meal of whole foods i.e. the below makes up roughly 540 calories:

    • Chicken Breast Fillets – 300g
    • Whole Grain Rice – 1 Serving (50g)
    • A salad with tomatoes, lettuce, cucumber.

    (And you can still have a couple of Oreos after if you want!)

    eat more lose weight

    Chicken is very high in protein and rice with vegetables is high in fibre – both of which are the two most important macros/nutrients when it comes to satiety.

    Not all foods are made equal. When I previously tried Intuitive Eating, I was still eating mostly processed foods. I believed I was eating intuitively because I was paying attention to how hungry I was. But my body was still getting little to no nutrition and I was a complete sugar addict. I was hungry all the time! And after a meal, would soon be hungry again.

    So, intuitive eating at that time was a bust.

    Emotions can complicate our relationship with food. If you struggle with emotional eating, I’ve got some tips to help you in Conquer Emotional Eating Today.

    80/20 Nutrition

    The key to satiety sits with whole foods. The majority of your diet should be made up of whole foods, high in nutrients and vitamins. Including:

    • Fruit
    • Vegetables
    • Wholegrains
    • Nuts and Seeds
    • Beans and Lentils
    • Lean Meats

    Eating whole-foods is essential for weight loss.

    The 80/20 approach is a form of flexible dieting. The idea is that 80% of the foods you eat should be whole unprocessed foods, and “junk” or processed foods should make up 20% of your diet. That way, nothing is off limits, but the bulk of what you’re eating is filling and nutrient-dense.

    Mindful Eating

    Learn to enjoy food at meals.

    Mindful eating is often confused with Intuitive Eating, and maybe to some they are exactly the same thing.

    But I see mindful eating as just paying attention more to what you’re eating. It’s not measuring your hunger before and after meals and listening to your body. It’s sitting down with a meal, with minimal distractions and enjoying your food.

    intuitive eating and weight gain

    I’ve sat down to eat in the past with a fork in one hand and my phone in the other, scrolling through Instagram while taking bite after bite. By the end of the meal, it was like I hadn’t eaten anything!

    Mindful eating is savouring the taste of food, and having the majority of your focus on your meal. It’s recognising when you are no longer enjoying the taste as much (that’s when you know you’re getting full). And I think this is especially important when you’re treating yourself, and having something like a takeaway, or some cake (more calorie dense, processed foods). I believe in all things in moderation, but what’s the point if you’re not enjoying it?!

    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.

    Intuitive eating pairs perfectly with mindful eating. Learn how to stay in a calorie deficit without obsessing over every bite in Mindful Eating 101.

    Intuitive Eating And Weight Gain: Conclusion

    Intuitive eating is something we should all be working towards, whether on a weight loss journey or not. But you’re probably not going to be able to wake up one day and be able to just ‘listen to their body’. Years of dieting, diets high in processed foods and a lack of nutrient-dense foods have left us unable to recognise our natural hunger and satiety cues.

    Intuitive Eating is something you should work towards but isn’t something to solely rely on when trying to lose weight. Instead, start practicing better eating habits that will help you lose weight and give you the skills and knowledge to keep the weight off. Intuitive eating and weight gain are not exclusive to each other.

    Have you tried intuitive eating? What is your experience with it? Leave a comment below!

  • Weight Loss

    5 Weight Loss Mistakes Beginners Make

    Introduction

    Have you ever wondered why your weight loss efforts seem to always hit a roadblock? A successful weight loss journey isn’t just physical; it’s a mental journey. There are bound to be mistakes made along the way. But knowing some of the most common weight loss mistakes can you help you avoid them.

    The first hurdle is recognition, and this post aims to guide you through it.

    1. Trying To Do Too Much At Once Is One Of The Weight Loss Mistakes We Are All Guilty Of

    I think that anyone who has had weight loss struggles knows this feeling. You make a plan on Sunday that from Monday, you will eat 1200 calories and go for a run every day.

    Then you follow through Monday and Tuesday, maybe Wednesday you start to slip, and by Friday you’ve given up. Now you feel like a failure and it’s a downward spiral, you’ve set yourself up to fail.

    This was my biggest problem – I’ve always had an “All or Nothing” approach, and not just to weight loss! If I wasn’t 100% in, what was the point? But I would quickly become overwhelmed, and would be so hard on myself for “failing”. I would convince myself that I could never do it, and would never be able to stick to anything.

    Long-term sustainable weight loss is made up of small habit changes over-time.

    Instead, you should be looking at your “unhealthy” habits, maybe even listing them down. And focusing on making small changes at a time.

    Weight loss is 80% nutrition.

    food mistakes weight loss

    Focus On One Thing At A Time

    I recommend focusing fully on nutrition at the start of any weight loss journey. Weight loss is 80% nutrition and 20% exercise. You can lose weight without exercise, but trying to lose weight just by exercising, although not impossible, is very difficult. I would say a month is a great amount of time to focus on this area before introducing any exercise plans. But you may need a shorter or longer amount of time – it’s completely up to you! If you already do some exercise or just want to get moving more, you can carry on with these as normal.

    What this nutrition change looks like will vary from person to person. You might want to and be able to take bigger steps e.g. cut out refined sugars altogether. But if you’re not ready for that you can take a look at certain food habits you have and start changing them slowly.

    And once you do want to start bringing exercise in, start one thing at a time. Depending on your fitness levels, you can start by going out for walks. Find something fun that you enjoy doing (this is a tip by itself), or whatever you want really! And once you have gotten into the habit you can start adding in more intense exercises or programs, etc.

    Feeling stuck? It might be more than just these common beginner mistakes. I also dive into some motivation mistakes in No Motivation for Weight Loss?.

    2. Letting One “Bad” Meal Ruin A Day

    All foods in moderation!

    This comes back to that ‘All or nothing’ mentality.

    You’ve been “good” all day, you’ve had a salad, some fruit, and a low-fat yogurt. Then someone comes along and offers you a slice of cake, or pizza and you just can’t resist it. That’s OK!

    But my mindset in the past always told me I had already ruined the day, so why continue eating healthy? And then the binge monster would kick in with promises of ‘tomorrow’.

    And the cycle would inevitably repeat.

    I’m going to be honest here, this pattern is not easy to get out of. I won’t say it’s something that comes naturally to me yet. I have to make a conscious effort to remind myself that I’m allowed foods in moderation.

    If you’re thinking ‘I need to do everything perfectly,’ you might be sabotaging yourself. Learn more in my post on All-Or-Nothing Thinking.

    Losing Weight Is Calories In VS Calories Out

    We all know that losing weight is calories in vs calories out, so let’s look at the numbers.

    To lose 1lb of fat a week, I need to eat 1700 calories (Based on my TDEE (Total Daily Energy Expenditure) of 2200). A slice of red-velvet cake (my absolute favourite!) has 293 calories, are there more filling meals out there with fewer calories? Sure! But it’s not that bad. That slice of cake would count for 17% of the calories I would eat that day, the day’s not ruined!

    And this doesn’t just go for the day either, don’t let a bad day ruin the week! I call this “‘The Monday Mindset’, the ‘I’ll start again on Monday’. Your body doesn’t know the days of the week!

    Just pick yourself up as soon as you can and start working towards being more flexible, and eating healthy while enjoying treats in moderation.

    weight loss mistakes

    3. Trying To “Make Up” For Overeating

    Restricting too much will often lead to overeating later on.

    This is kind of the opposite of the last one. Instead of letting a “bad” meal lead to a binge, it leads to trying to restrict further.

    So you’ve just had a few slices of pizza for lunch (can you tell I love pizza?) instead of the salad you planned, you’re feeling guilty and so you tell yourself that you’re going to skip dinner and just have a snack in the evening. Or like me, you tell yourself you’re not going to eat again for the rest of the day.

    And my 6 pm, you’re starving, and by this point, the healthy dinner you originally had planned (before your “bad” meal) isn’t going to cut it, and you end up overeating.

    You should never starve yourself to make up for eating more calories than planned. You can adjust your calories around this extra meal you had, but again, if you look at the numbers (the 293 calories from a slice of cake for example), you’ll find that most of the time you can continue as normal. Eating 293 extra calories in a day isn’t going to lead to weight gain if you are already in a calorie deficit, and even if it puts you in a calorie surplus, it’s only one day! You would need to eat 3500 calories extra to gain a pound.

    4. Not Having Enough Non-scale Goals Is One The Easiest Weight Loss Mistakes To Make

    Weight loss can be your overall goal, but it is also a long process, and working towards sustainable weight loss can take years.

    One HUGE factor in my own weight loss and staying motivated to lose weight was running.

    Over the last couple of years, I have come to love running, which is something I never thought I would say. And the reason for this is that it’s something I can see progress with, that has nothing to do with weight. Each week I can run a little bit further, I can feel the difference in my breathing, my legs ache less, I get faster, etc.

    non scale goals weight loss mistakes

    Running my first 5K felt so much better than any amount of weight loss I have seen on the scales, after running my first 10K I was gleaming with pride for weeks! I’m running a half marathon this year and I genuinely think my head may explode from excitement when I finish it.

    Set Goals That Give You A Sense Of Achievement

    Realising how these non-scale victories were benefitting me so much, I started setting new goals – earlier last year I nailed my first push-up after months of trying. I’m currently working towards a pull-up (although this one’s proving much more difficult).

    The reason these goals work so well to keep you motivated is that although you may be able to see a 1lb-2lb loss on the scale, you can’t really see or feel it straight away. It can take months to start noticing weight loss.

    If you set yourself a ‘performance’ target, it may take a while to reach that goal but it is more measurable as you are working towards it. You can measure your pace or distance while running, go down a little bit further when trying to do a push-up, start lifting heavier weights and, feeling stronger.

    And if your nutrition is in the right place, these goals will still contribute to your weight loss. Because you have found an exercise that you will do regardless of how many calories it burns.

    weight loss mistakes beginners make

    5. Weighing Too Often And Letting Fluctuations Demotivate You

    I used to jump on the scales every morning. And my weight loss/gain would massively affect my mood for that day.

    There will always be weight loss fluctuations.

    Or even when weighing myself weekly, seeing no loss or a gain after a “perfect” week would frustrate to me so much and leave me feeling so dejected that I would have just wanted to quit there and then.

    There are so many reasons that your weight can fluctuate! And most of the time it just comes down to your body holding onto a bit of water weight, for various reasons. I tracked my weight every day for a month, see the results here.

    Weight Loss & Fat Loss Are Not The Same

    Carbs have a huge impact on water weight, that’s why people doing Keto will usually see a big loss in the beginning. This is because, for every gram of carbs you eat, your body can store between 3-4 grams of water. So if you happen to have had a bigger/higher carb meal than usual, it may look like you have gained 1-3lbs the next day, but this isn’t real weight. To gain 3lbs overnight you would have to have been in a 10,500 calorie surplus..in one day! And while I’m not saying that this is impossible, the average person would not be able to eat that much in one day. That’s around 5 large pan pizzas, on top of your maintenance calories!

    Another factor in retaining extra water weight is exercise. This is because when you exercise, you can cause micro-tears and in your muscles (this is good!). This is how your muscles get stronger. You get the micro tears, your body heals them, your muscles become stronger.

    During this ‘healing phase’ your body retains extra water around your muscles to help the process along. You may experience general aches or DOMS (Delayed onset muscle soreness). That’s why it’s so important to rest after strenuous activities – to give your body the time to heal. And the water weight increase will go back down.

    There are so many things that can affect your weight – hormones, stress, sleep, etc.

    As long as you have been in a calorie deficit overall, you will lose weight. It’s better to look at your averages of weight loss over some time rather than checking every day if you have lost anything.

    Overthinking every step? Try simplifying your approach and losing weight without the mental overwhelm—here’s how in How to Lose Weight Without Thinking About It.

    Weight Loss Mistakes Beginners Make: Conclusion

    There is a lot of conflicting information out there and so weight loss mistakes are going to happen. The most important thing is that you are aware of what they are and catch them out early!

    Have you made any of these mistakes before? Or have some advice that helped you? Leave a comment below!