sustainable weight loss

  • Weight Loss

    The Volumetrics Diet: Eat More, Weigh Less (Yes, Really!)

    Volumetrics Diet

    Alright, let’s talk about diets. You know, the ones that make you feel like you’ve signed up for a lifetime of sadness, nibbling on lettuce while your stomach growls loud enough to startle the dog.But what if I told you there’s a way to eat more food—yes, MORE—and still lose weight? No, this isn’t some dodgy “drink this magic tea” nonsense. It’s called the Volumetrics Diet (otherwise simply known as “Volume Eating”), and it’s based on actual science (not just wishful thinking).

    Sound too good to be true? I thought so too. But hear me out, because this way of eating could change everything.

    So, in this post, I’ll cover:

    • What the Volumetrics Diet is (and why it works)
    • How you can eat more and still lose weight with High Volume Eating
    • What to eat (and what to ditch)
    • Simple tips to get started today

    Let’s dive in, shall we?

    Table of Contents

    What Is the Volumetrics Diet?

    Created by Dr Barbara Rolls, the Volumetrics Diet is based on a simple but genius concept: not all calories are created equal.

    Ever noticed how you can inhale a chocolate bar in 30 seconds flat, but a massive bowl of salad takes forever to eat? That’s because some foods are high-volume low-calorie while others are small but calorific.

    Volume Eating is all about filling your plate with foods that are high in volume but low in calories, so you feel satisfied while naturally eating fewer calories.

    No starving, no weird meal replacements, just proper, delicious food.

    Basically, you’re hacking your hunger signals so your body thinks it’s had a feast—without blowing your calorie budget.

    How Does It Help You Lose Weight?

    Right, so let’s break down the magic behind High Volume Eating and why it works so well:

    • High Volume Meals take up space in your stomach – More food, less hunger.
    • Low-Calorie High Volume foods = more food for fewer calories – You could eat a tiny chocolate bar for 200 calories, or a whole plate of roasted veg, chicken, and rice for the same amount. Your call.
    • Your brain registers fullness based on food weight, not calorie density – Meaning you can “trick” yourself into feeling full by eating high quantity low-calorie foods.

    Think of your stomach like a suitcase.

    You could fill it with heavy bricks (high-calorie foods) and still feel like there’s space left, or you could stuff it with fluffy clothes (high-volume low-calorie foods) and feel like it’s ready to burst.

    The key? Pick foods that give you the most bang for your calorie buck.

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    02/27/2025 02:50 pm GMT

    Foods to Eat (and Avoid) on the Volumetrics Diet

    Now, let’s get into the good stuff—what you should be piling onto your plate and what needs to make a swift exit from your kitchen.

    🍏 Category 1: Eat Freely (a.k.a. the MVPs of weight loss)

    These High Volume Foods are super low in calories but take up loads of space, so you can eat massive portions without a worry:

    • Non-starchy vegetables (Low Glycemic Diet friendly options like lettuce, cucumber, tomatoes, peppers, spinach)
    • Fruits with high water content (watermelon, oranges, strawberries, grapefruit)
    • Lean proteins (chicken breast, turkey, egg whites, tofu)
    cauliflower with green vegetable

    🥑 Category 2: Eat in Moderation (because balance is key)

    Slightly higher in calories but still great choices:

    • Whole grains (Low Calorie Carbs like brown rice, quinoa, whole-wheat pasta)
    • Legumes (chickpeas, lentils, beans)
    • Lean meats (beef, pork, oily fish like salmon)
    • Low-fat dairy (Greek yoghurt, cottage cheese)

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    🧀 Category 3: Limit (don’t get carried away)

    Higher in calories but fine in small amounts:

    • Cheese (a tiny bit is fine, but we all know how easy it is to eat an entire block)
    • Nuts & seeds
    • Avocados (delicious but don’t act like you haven’t smashed a whole one onto toast before)
    a person is holding a piece of food in their hand

    🍩 Category 4: Rarely Eat (sorry, but it’s for your own good)

    These foods are small but deadly (in calorie terms, anyway). If you’re serious about staying full and losing weight, keep these as occasional treats:

    • Fried foods
    • Processed snacks (crisps, biscuits, chocolate bars)
    • Sugary drinks (you will get more satisfaction from eating your calories than drinking them)

    The takeaway? Load up on Volume Foods, Low Cal High Volume Recipes, and Volume Diet Recipes while limiting calorie-dense options.

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    02/27/2025 11:09 am GMT

    How to Start the Volumetrics Diet Today

    No faff, no complicated meal plans—just simple swaps and smart choices. Here’s how to ease into Volume Eating Meals without feeling overwhelmed:

    • Fill at least half your plate with veggies – The more colourful, the better!
    • Swap calorie-dense foods for Volume Eating Meal Plan options – Think soup instead of creamy pasta, or a massive fruit salad instead of a chocolate bar.
    • Start meals with a broth-based soup or a big salad – It’ll take up space in your stomach, meaning you’ll naturally eat less of the higher-calorie stuff.
    • Hydrate, hydrate, hydrate! – Water helps with satiety, so drink up (and no, Pepsi Max doesn’t count – unfortunately).

    Final Thoughts

    The Volumetrics Diet isn’t about restriction—it’s about playing it smart. Instead of cutting out foods you love, you’re just swapping them for ones that will actually keep you full.

    So if you’re sick of feeling like you have to suffer to lose weight, give this a go. It’s not about eating less—it’s about eating better and feeling satisfied while doing it.

    Now, go forth and eat like a queen (or king), while still smashing your goals.

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    volumetrics diet
  • Pilates

    Can Pilates Help You Lose Weight? Here’s What You Need to Know

    Can Pilates Help You Lose Weight

    We’ve explored how Pilates transforms your mind and body in the last post (check it out here, if you haven’t already)—but let’s tackle the big question on everyone’s lips: Can Pilates help you lose weight?

    Whether you’re eyeing a long-term weight loss journey or just wondering if it’s worth swapping your current workout for a Pilates workout routine, the answer isn’t as straightforward as you might think.

    So, if you’re here because:

    • You want a fat-burning workout that won’t leave you gasping for air
    • You’d rather exercise at home than battle the gym bros for space
    • You want a sustainable plan that doesn’t involve punishing yourself
    • You’re sick of your arms and legs feeling like soggy noodles

    Then, my friend, Pilates is about to become your new best friend.

    Table of Contents

    How Pilates Supports Fat Loss

    Look, Pilates isn’t the high-impact sweat-fest that HIIT is, but that doesn’t mean it won’t help you burn fat, build strength, and sculpt your body.

    In fact, it’s one of the best ways to tone up without wrecking your joints.

    1. Muscle = More Calories Burned

    Pilates builds lean muscle, especially in your arms, legs, and core. And what does more muscle mean? A faster metabolism.

    Even when you’re binge-watching Bake Off, your body will be burning more calories at rest—which is basically the dream, right?

    2. Fat-Burning Without the Impact

    You don’t need to jump around like a lunatic to burn fat. Pilates gets deep into those muscles, making them work harder for longer, which boosts fat loss over time.

    3. Stress Less, Burn More

    Anxiety and stress send cortisol levels soaring, and cortisol = stubborn belly fat. Pilates helps calm your nervous system, meaning less stress, better sleep, and a happier metabolism.

    💡 Pro Tip: Want even more fat-burning power? Add in a daily walk—Pilates and walking go together like tea and biscuits.

    woman in black sports bra and blue denim jeans doing yoga

    Why Nutrition is the Real MVP of Weight Loss

    I hate to break it to you, but even the best Pilates plan won’t out-train a diet of takeaways and biscuits.

    Pilates can sculpt your arms and legs to perfection, but if you’re smashing six packets of crisps a day, it’s not gonna work miracles.

    1. Weight Loss is 80% Food, 20% Exercise

    You could be doing wall Pilates every day, but if you’re eating more calories then you’re burning, the weight won’t shift.

    2. Balanced Eating = Better Energy

    Fill your plate with:

    • Lean proteins (chicken, tofu, fish) to keep you full
    • Healthy fats (avocado, nuts, olive oil) for hormone balance
    • Complex carbs (quinoa, sweet potatoes, brown rice) for sustained energy
    • Loads of veggies (because, obviously)

    3. Hydration is Key

    Drink your water! Dehydration mimics hunger, so if you’re constantly feeling snacky, you might just be thirsty.

    The Sneaky Ways Pilates Helps You Lose Weight (Without You Noticing)

    1. It’s Easy to Stick With

    Because it’s low-impact and actually fun, Pilates doesn’t feel like punishment. That means you’re more likely to keep doing it, which is half the battle when it comes to weight loss.

    2. It Builds Confidence

    Ever nailed a wall Pilates move that you never thought you could do? That buzz carries over into every part of your life.

    Suddenly, you feel stronger, more capable, and more in control—which means you’re more likely to stay active and make healthier choices.

    3. It Gets You Moving More

    Pilates doesn’t stop when the workout ends. It improves posture, mobility, and strength, which means you’re more active throughout the day—without even thinking about it.

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    Can Pilates Help You Lose Weight

    Types of Pilates for Fat Loss

    1. Mat Pilates

    Brilliant for home workouts, focusing on core strength, flexibility, and toning. Perfect if you want a no-fuss, effective plan.

    2. Reformer Pilates

    If you’ve got access to a reformer machine, this takes things up a notch. It’s great for sculpting legs, arms, and core while burning more calories.

    3. Wall Pilates

    One of the best options for people who don’t have much space at home. Uses body weight and the wall for resistance—absolute game-changer.

    woman in black tank top and black leggings lying on black floor

    Fat-Burning Pilates Routine (30 Minutes)

    If you’re ready to fire up your metabolism and tone your arms, legs, and core, try this 30-minute Pilates routine designed for maximum fat burning. No fancy equipment needed—just a mat, a wall, and your bodyweight!

    Warm-Up (5 Minutes)

    • Standing Roll-Downs (8 reps) – Loosens up the spine and improves flexibility.
    • Cat-Cow Stretch (8 reps) – Warms up the back and preps the core.
    • Side-to-Side Twists (10 reps) – Activates the obliques and improves mobility.

    Main Workout (20 Minutes)

    Core & Fat-Burning Boost

    • The Hundred (1 minute) – Classic core move to fire up the abs and boost circulation.
    • Wall Pilates Leg Lifts (10 reps per leg) – Strengthens the lower body and tones the legs.
    • Plank to Knee Tucks (12 reps) – Works the arms, core, and legs while keeping the heart rate up.

    Arms & Legs Sculpting

    • Pilates Push-Ups (10 reps) – Strengthens the arms and chest without bulking up.
    • Wall Squat Hold (30 seconds) – A killer move for the legs and glutes.
    • Side-Lying Leg Circles (10 reps per leg) – Tightens and tones the thighs and glutes.

    Fat-Burning Flow

    • Bridge Lifts (15 reps) – Engages the glutes and core for a full lower-body burn.
    • Roll-Up to Standing (8 reps) – Combines strength and flexibility for full-body engagement.
    • Bicycle Crunches (20 reps) – A dynamic move to shred the abs and burn calories.

    Cool Down (5 Minutes)

    • Seated Forward Fold (30 seconds) – Stretches out the hamstrings and back.
    • Child’s Pose (30 seconds) – Relaxes the spine and hips.
    • Deep Breathing (1 minute) – Helps lower cortisol levels and promote mental health benefits.

    More Pilates Tips & Workouts You’ll Love

    Ready to take your Pilates journey to the next level? Check out these must-read posts for beginner-friendly workouts, expert tips, and game-changing Pilates advice to help you build strength, improve flexibility, and stay consistent!

    So, Can Pilates Help You Lose Weight?

    Here’s the real talk: Pilates won’t torch fat like a HIIT class, but it will help you build strength, boost your metabolism, and feel amazing in your own skin.

    If you:

    • Eat well and stay consistent
    • Move daily
    • Reduce stress (bye-bye, cortisol spikes)
    • Stick with Pilates long enough to see changes

    Then yes, Pilates can absolutely help you lose weight—and keep it off.

    💡 Final Pro Tip: Make Pilates a regular part of your routine, and you’ll see results that last. No crash diets. No fads. Just a strong, healthy, confident you.

    Now, go roll out your Pilates mat, grab a water bottle, and get to it. You’ve got this.

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    Can Pilates Help You Lose Weight
  • Nutrition

    Top 7 Superfoods to Boost Metabolism and Burn Fat Fast

    Boost Metabolism

    Let’s face it—most of us dream of a way to boost metabolism to help with energy, fat burning, and maybe even tackling that stubborn belly pooch.

    The good news?

    You don’t need extreme diets or magic pills. The secret to a metabolic reset lies in metabolism boosting foods, especially when combined with smart movement and meal planning.

    In this post, we’ll cover:

    • How to boost your metabolism with the right meals and food combinations.
    • The science behind fat burning foods and how they help curb cravings.
    • A list of the top metabolism boosting superfoods for women.
    • Easy tips to create metabolism boosting recipes you’ll love.
    • A game-changing tool to personalise your approach (hint: it’s like having a coach in your pocket).
    Table of Contents

    How to Kick-Start Your Metabolism (and Why Muscle Matters)

    Metabolism isn’t just about burning calories; it’s how your body turns food into energy. Your Total Daily Energy Expenditure (TDEE) is made up of three parts:

    1. Basal Metabolic Rate (BMR): The calories your body burns at rest (keeping your heart pumping, brain ticking, and lungs breathing).
    2. Thermic Effect of Food (TEF): Calories burned digesting meals. Protein-packed foods have the highest thermic effect, making them top-notch metabolism foods.
    3. Activity Thermogenesis: Calories burned through movement, from workouts to fidgeting.

    If you want to speed up metabolism, focus on building muscle, and incorporating metabolic boosting foods into your meals.

    The Top 7 Superfoods for Metabolism and Fat Burning

    Here’s the truth: while no food will magically melt away fat or permanently rev your metabolism, certain metabolism boosting foods can give your calorie burn a temporary lift.

    They work by enhancing digestion (hello, thermic effect of food) or providing nutrients that support overall metabolic health.

    Think of them as a small but mighty team helping you tackle fat burning and energy efficiency.

    Here’s the ultimate list of superfoods for metabolism that support fat burning and keep your body running like a well-oiled machine:

    salad on bowl

    1. Green Tea

    A powerhouse among drinks to boost metabolism, green tea is packed with catechins and caffeine, which enhance fat oxidation and calorie burning.

    • Why It Works: A meta-analysis in Obesity Reviews found green tea increases energy expenditure by about 4%.
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    02/27/2025 10:33 am GMT

    2. Chilli Peppers

    These fiery gems contain capsaicin, a compound that raises body temperature and temporarily increases calorie burn.

    • Why It Works: Studies show capsaicin can burn an extra 50 calories a day and help reduce appetite.
    • How to Use It: Sprinkle chilli flakes on roasted veggies or add to any of your favourite meals.

    3. Protein-Rich Foods (Like Eggs)

    Protein is the ultimate metabolism booster, with the highest thermic effect of any macronutrient. It’s essential for muscle building and maintaining a high metabolism.

    • Why It Works: Protein increases TEF by 15–30%, compared to 5–10% for carbs.
    • Meal Idea: Start your day with an omelette loaded with spinach and chilli for a double metabolic boost.

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    boost metabolism

    4. Ginger

    Ginger isn’t just for tea—it’s a digestion hero and a fantastic way to kick start metabolism.

    • Why It Works: Research in Metabolism found ginger enhances thermogenesis and helps curb cravings.
    • Boost Recipes Idea: Add fresh ginger to smoothies or try a warm ginger and lemon drink.

    5. Oats

    Oats are a slow-burning carb that stabilises blood sugar and fuels your metabolism for hours.

    • Why It Works: The soluble fibre in oats supports metabolic health and insulin sensitivity.
    • Metabolism Boosting Recipes Idea: Make overnight oats with berries and a dollop of Greek yoghurt.
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    02/27/2025 10:20 am GMT

    6. Spinach (and Other Leafy Greens)

    Leafy greens like spinach are rich in magnesium and iron, essential for energy production and overall metabolic health.

    • Why It Works: Low iron levels can slow metabolism, making greens a great addition to any metabolic diet meal plan.
    • Svelte Recipes Idea: Blend spinach into a smoothie or toss it into a stir-fry.

    7. Berries

    Berries are low-calorie, high-fibre, and loaded with antioxidants that support fat metabolism and combat oxidative stress.

    • Why It Works: Polyphenols in berries help regulate fat metabolism, according to Advances in Nutrition.
    • How to Use Them: Add berries to oatmeal, yoghurt, or healthy dessert recipes.

    How to Incorporate These Foods Into Your Day

    Here’s a quick loss weight meal plan to help you include these superfoods to boost metabolism:

    • Breakfast: Porridge with berries and green tea.
    • Snack: A boiled egg with chilli flakes.
    • Lunch: A spinach and chicken salad with ginger dressing.
    • Dinner: A spicy chilli stir-fry with lean protein.

    Pair these meals with strength training to build muscle and maximise your calorie burn at rest.

    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!

    Follow me on Pinterest! 📌

    Final Thoughts: Fuel Your Body, Burn Fat Fast

    To boost metabolism isn’t about quick fixes—it’s about building habits that last.

    By including these metabolism boosting foods and drinks in your diet, you’ll naturally support fat burning, energy, and metabolic health.

    Combine that with strength training and smart tools like Lumen, and you’ll be on your way to a stronger, healthier you.

    Now, go on and give these superfoods for metabolism a try—you’ve got this!

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  • GLP-1 Nutrition

    8 Foods to Avoid If You’re Serious About Thriving on GLP-1 Medications

    So, you’re on GLP-1 medications—whether that’s Ozempic, Wegovy, or another semaglutide—and you’re smashing it! But then, bam: a dodgy stomach, bloating, or feeling like you’ve eaten a bowling ball. Sound familiar? That’s where knowing what NOT to eat comes in handy.

    Before we dive into it, here’s a quick confession: I haven’t taken GLP-1 medications myself. I lost 80lbs by adopting small, sustainable healthy habits that I could stick to long-term. But I’ve spent a lot of time researching GLP-1 medications to stay up to date with the latest weight loss techniques.

    Whether it’s a traditional approach or the latest science-backed methods, I’m all about helping you find what works for you.

    And here’s something I’ve learned along the way: no food is completely off-limits. Yep, you heard me! Life is too short to say “never” to your favourite treats.

    The key is moderation. If you fancy chips or a slice of cake now and then, go for it! Just keep it balanced, and you’ll be golden.

    This isn’t about restriction—it’s about learning what helps you thrive while avoiding those “ugh, why did I eat that?” moments.

    Table of Contents

    1. High-Fat, Greasy Foods: The Stomach Bombs

    Look, I love chips as much as the next person, but those deep-fried beauties can turn your GLP-1 journey into a greasy nightmare. High-fat, greasy foods are hard to digest, especially when medications like Ozempic slow your stomach emptying.

    The result? Nausea, bloating, and a whole lot of regret.

    Examples to dodge: Fried chicken, takeaway fish and chips, anything slathered in butter.

    Better options: Grilled salmon, roasted veggies with a drizzle of olive oil, or air-fried chips if you’re feeling fancy. These make fab additions to your GLP-1 diet meals!

    Pro Tip: If you’re craving a cheeky portion of chips, have a small one and enjoy every bite. It’s all about balance, not banishment!

    Wondering what to eat? This meal plan sorts you out.

    2. High-Sugar, Processed Foods: The Sneaky Saboteurs

    That cheeky slice of cake might seem harmless, but high-sugar foods can spike your blood sugar and leave you feeling knackered.

    GLP-1 meds already help balance your blood sugar, so piling on the sweets is like asking for a rollercoaster ride you didn’t queue for.

    Examples to dodge: Doughnuts, fizzy drinks, sugar-loaded cereals.

    Better options: Fresh berries with Greek yoghurt, or a homemade protein ball. Delicious and effective for your Wegovy diet.

    Pro Tip: If cake is calling your name, pair a smaller slice with some protein or healthy fats to keep your energy steady. Win-win!

    3. Carbonated Drinks: The Bloat Monsters

    Fancy a fizzy drink? Hold that thought. Carbonated beverages can leave you bloated and uncomfortable—especially when your GLP-1 meds already slow digestion.

    Bloating plus nausea? No thanks.

    Examples to dodge: Fizzy sodas, sparkling water (yes, even the posh ones).

    Better options: Still water with a splash of lemon or herbal teas. Hydration never tasted so good, eh?

    Pro Tip: Love a fizzy treat? Enjoy it sparingly and see how your body reacts—it might be worth it for a little sparkle in your day!

    4. Large, Heavy Meals: The Overload

    We’ve all been there—a giant roast dinner that leaves you feeling like you need a lie-down. But here’s the thing: GLP-1 medications slow gastric emptying, so big meals can feel extra heavy.

    Portion control is your new best friend.

    Examples to dodge: Oversized pasta bowls, three-course meals that’d feed a small village.

    Better options: Stick to a “5 meals a day plan” with smaller portions, like grilled chicken and roasted veg for a semaglutide dinner idea. Keeps you full without the food coma!

    Pro Tip: Love a hearty meal? Split it up into smaller portions and savour it across the day. No deprivation, just clever planning.

    Want food that’s fridge-ready and nausea-safe? Try this easy meal prep guide.

    📌 Pin this for later! ⬇

    5. Spicy Foods: The Stomach Agitators

    As much as I love a spicy stir-fry, too much heat can irritate your stomach—especially if you’re already feeling a bit queasy on GLP-1s.

    Let’s save the spice for another time, shall we?

    Examples to dodge: Hot curries, chilli sauces, extra spicy snacks.

    Better options: Milder dishes like a ginger and turmeric chicken soup. Warm, comforting, and easy on the tummy—perfect for your GLP-1 lunch ideas.

    Pro Tip: Can’t resist a bit of spice? Keep it mild and build up slowly—your stomach will thank you.

    6. Alcohol: The Fun Sponge

    I know, I know—a cheeky glass of wine sounds lovely. But alcohol can mess with blood sugar levels and exacerbate dizziness or nausea.

    Not ideal when you’re trying to stick to an Ozempic meal plan.

    Examples to dodge: Wine, cocktails, beer.

    Better options: Mocktails! Try sparkling water with fresh lime and mint. Fancy and functional.

    Pro Tip: Want a drink? Opt for lower-alcohol options and savour it slowly. Cheers to moderation!

    7. Artificial Sweeteners: The Belly Bloaters

    Sugar-free sounds great until your stomach starts gurgling like a washing machine.

    Artificial sweeteners can upset your gut, so proceed with caution.

    Examples to dodge: Diet sodas, sugar-free gum, and certain “low-calorie” snacks.

    Better options: Sweeten your GLP-1 meals naturally with a bit of honey or stevia. Easy peasy!

    Pro Tip: Craving a sugar-free treat? Try it out and see how your body reacts—your gut will tell you if it’s a no-go.

    Need high-protein bites that don’t upset your stomach? This snack list has you covered.

    8. Refined Carbs: The Energy Vampires

    White bread, pastries, and plain pasta are sneaky little devils. They give you a quick energy hit but leave you ravenous soon after—exactly what your GLP-1 meds are trying to avoid.

    Examples to dodge: White toast, croissants, and instant noodles.

    Better options: Whole grains like quinoa or brown rice, paired with lean protein. Perfect for low-GI meal prep that fuels your day!

    Pro Tip: Love white bread? Pair it with protein or swap it out for sourdough—it’s a happy medium that’s kinder to your energy levels.

    Final Thoughts

    At the end of the day, no food is completely off-limits. Life is about enjoying your meals while on Wegovy, Ozempic, or any GLP-1 medication—not living in fear of your favourite treats.

    With a bit of moderation and clever swaps, you can still enjoy all the foods you love while staying on track.

    So go on, enjoy those GLP-1-friendly meals, experiment with recipes for Wegovy or Ozempic diets, and make choices that make you feel amazing.

    Next Steps:

    Now that you know what to avoid, let’s focus on what to eat.

    • Grab my free GLP-1 7-Day Meal Plan to help you get started on the right foot!
    • Read: The Ultimate GLP-1 Meal Plan for a full week of easy, protein-packed, nausea-friendly meals designed to help you stay consistent — even on low appetite days
    • Or dive into the Side Effects & Troubleshooting – Solutions That Work to make your journey easier.

    You’re doing brilliantly—and I’m cheering you on every step of the way!

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  • Nutrition

    13 Common Unhealthy Diet Habits (and How to Fix Them!)

    Common mistakes that lead to an unhealthy diet and how to fix them.

    Let’s be real—feeling stuck in the cycle of an unhealthy diet can feel like being caught in a food tornado.

    You’ve got habits you know aren’t doing you any favours, but figuring out where to start? That’s a whole different ballgame.

    Maybe you skip meals because life’s a whirlwind, or you find yourself devouring an entire pizza after a long day at work.

    It’s easy to feel overwhelmed, isn’t it?

    Here’s the good news: you don’t need to be perfect. Small, manageable changes can have a massive impact.

    Trust me, you’re just a few tweaks away from creating a healthier and more balanced relationship with food.

    So, let’s dive into 13 common unhealthy diet habits and, more importantly, how to fix them—one simple step at a time.

    Table of Contents

    1. Skipping Breakfast

    Let’s start with the age-old problem of skipping breakfast.

    You wake up, rush through your morning routine, and tell yourself you’ll grab something later.

    But let’s be honest, later rarely happens. By mid-morning, you’re starving, cranky, and reaching for the first sugary snack you can find.

    Fix it: The solution here is all about preparation. Quick, balanced breakfasts like overnight oats, Greek yoghurt with berries, or a protein-packed smoothie can save the day. Spend a few minutes the night before getting everything ready, so you can grab and go in the morning without even thinking about it.

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    02/27/2025 10:20 am GMT

    Why it matters: Starting your day with a proper breakfast sets the tone for the rest of your meals. You’ll feel more energised, less likely to snack, and ready to take on whatever the day throws at you.

    2. Constantly Snacking on Junk Food

    Picture this: it’s mid-afternoon, and you’re peckish. Instead of reaching for something nourishing, you grab a packet of crisps or a chocolate bar because, well, they’re easy and comforting.

    We’ve all been there. And sometimes you need a little treat. But the problem is, these snacks don’t keep you full for long, and they add unnecessary calories to your day.

    Fix it: Swap out the junk for snacks that actually fuel your body. Keep nuts, or fresh fruit on hand instead. And here’s a sneaky trick: put treats out of sight! If you have to dig through three drawers to find a biscuit, you’re less likely to bother.

    Why it matters: Choosing better snacks helps you stay satisfied between meals and keeps your energy levels steady. Plus, you’ll feel way less guilty when snack time rolls around.

    Ever wondered how to bring the wisdom of ancestral nutrition into your busy, modern life? Don’t miss ‘11 Ways to Incorporate Ancestral Nutrition Into Your Modern Lifestyle‘ for practical tips you can start using today!

    3. Eating Out Too Often

    It’s been a long day, you’re knackered, and the idea of cooking feels like an extreme sport.

    So, you default to takeaway or eating out.

    While there’s nothing wrong with treating yourself, doing this too often can wreak havoc on your healthy eating goals—not to mention your bank account.

    Fix it: Start small by cooking just one extra meal at home each week. Plan ahead, pick simple recipes, and don’t overthink it. Even a quick stir-fry with some veg, protein, and noodles can be a game-changer.

    Why it matters: Cooking at home not only gives you control over what goes into your meals but also helps you establish healthier habits over time. Plus, leftovers are a lifesaver for lunch the next day!

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    4. Not Reading Food Labels

    Have you ever picked up a “low-fat” yoghurt or a so-called “healthy” granola bar, only to realise later it’s packed with sugar?

    Food labels can be sneaky, and not knowing what you’re eating can derail even the best intentions.

    Fix it: Take an extra minute to read the labels before you pop something into your trolley. Look for shorter ingredient lists with words you actually recognise. And if sugar is one of the first few ingredients? Maybe give it a pass.

    Why it matters: Understanding what’s in your food helps you make better choices and avoid hidden nasties like added sugars or unhealthy fats. Knowledge is power, after all.

    Feeling overwhelmed and wondering how your diet affects stress? Check out ‘Cortisol Diet 101: Your Guide to Balancing Stress Hormones‘ for easy tips to support your body and mind!

    5. Late-Night Binging

    You’ve had dinner, but somehow you find yourself standing in front of the fridge at 10 pm, nibbling on leftovers or raiding the snack cupboard.

    Sound familiar?

    Late-night binging often happens because we’re bored, tired, or stressed—not because we’re actually hungry.

    Fix it: Set a boundary by “closing the kitchen” after dinner. Tell yourself that once the plates are cleared, the kitchen is officially off-limits.

    If you’re genuinely hungry, go for a lighter option like a small handful of nuts or some fruit. But remember that every so often, a slice of cake after dinner isn’t going to do an harm.

    Why it matters: Cutting out late-night snacks can help you sleep better and prevent unnecessary calorie intake. Plus, it feels good to wake up without that post-binge guilt.

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    Visual guide to breaking free from an unhealthy diet cycle.

    6. Emotional Eating

    Bad day at work? Argument with your partner?

    Emotional eating often sneaks up when we’re feeling low.

    Food becomes a source of comfort, but it’s a temporary fix that doesn’t actually address the underlying emotions.

    Fix it: Next time you feel the urge to snack, pause for a moment. Ask yourself: “Am I hungry, or am I just stressed, sad, or bored?” If it’s the latter, try a different coping strategy—like journaling, calling a friend, or even finding a new hobby.

    Why it matters: Learning to manage your emotions without food is a game-changer for both your mental and physical health.

    Foods often mistaken as healthy but part of an unhealthy diet.

    7. Overloading on Carbs

    I am not the person to tell you to cut out carbs, I have pasta at least 3 times a week—but when your meals are all bread, pasta, and rice with nothing else in sight, it’s easy to overdo it.

    Too many carbs without protein or fats can leave you feeling hungry again in no time.

    Fix it: Aim for balance in every meal. Combine your carbs with a source of protein (like chicken or tofu), healthy fats (like avocado or olive oil), and plenty of veg.

    Think of your plate as a puzzle, with all the pieces working together to keep you full and satisfied.

    Why it matters: Balanced meals help stabilise your blood sugar levels, so you’ll feel energised and avoid the dreaded mid-afternoon slump.

    Think you’re eating healthy but not seeing results? Don’t miss ‘10 Unhealthy Foods You Think Are Healthy: Common Diet Mistakes‘ to uncover sneaky culprits in your diet!

    8. Skipping Meals

    Skipping meals might seem like a shortcut to weight loss, but it’s a very common unhealthy diet habit.

    By the time your next meal rolls around, you’re so hungry you could eat an entire pizza—and then you do.

    Fix it: Commit to eating three balanced meals a day, even if they’re smaller. If your schedule is hectic, plan your meals in advance and have healthy options ready to go.

    Why it matters: Eating consistently helps regulate your metabolism and prevents the binge-restrict cycle that can leave you feeling miserable.

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    02/27/2025 11:09 am GMT

    9. Drinking Your Calories

    From sugary lattes to fizzy drinks, calories from beverages can sneak into your day without you even realising it.

    They don’t fill you up, but they do add up quickly.

    Fix it: Stick to water, herbal teas, or black coffee. If plain water feels boring, jazz it up with a slice of lemon or some squash.

    Why it matters: By cutting back on sugary drinks, you’ll save hundreds of calories a week without even trying. Plus, you’ll feel more hydrated and energised.

    Wondering how to improve your gut health for better well-being? Check out ‘Happy Gut, Happy Life: Easy Tips for Gut Healing‘ and start feeling your best today!

    10. Impulse Grocery Shopping

    We’ve all been there—popping into the shop for “just one thing” and leaving with a trolley full of snacks you didn’t need.

    Impulse shopping often leads to a kitchen stocked with treats but no real meals.

    Fix it: Plan your meals for the week and shop with a list. And whatever you do, don’t shop hungry—it’s a recipe for disaster.

    Why it matters: Sticking to a plan means you’ll have everything you need for balanced, healthy meals, and you’ll waste less food (and money).

    Struggling to plan balanced meals without the stress? Don’t miss ‘Principles of Meal Planning: An Easy Step-by-Step Guide‘ to simplify your mealtime routine!

    11. Mindless Eating

    Ever found yourself munching through a pack of Custard Creams while watching TV, only to realise the bag’s empty and you don’t even remember eating it?

    That’s mindless eating for you—it sneaks up on the best of us.

    Fix it: Practise mindful eating. Turn off distractions, sit down at the table, and truly focus on your food.

    Take smaller bites, chew slowly, and actually savour the flavours. It’s not just healthier—it makes eating way more enjoyable.

    Why it matters: When you pay attention to your meals, you’re more likely to notice when you’re full, which can help prevent overeating.

    📌 Pin this for later! ⬇

    Healthy meals prepared with fresh ingredients for a balanced diet plan.

    12. Relying on Processed Foods

    Let’s face it: processed foods are convenient.

    And usually tasty.

    But they’re often loaded with salt, sugar, and unhealthy fats, leaving your meals lacking in nutrients. They are the main culprits of an unhealthy diet.

    Fix it: Gradually replace processed foods with whole, minimally processed options. For example, swap white bread for whole grain, and choose fresh fruit over sugary snacks.

    Meal prepping can also help reduce reliance on ready meals when you’re short on time.

    Why it matters: Whole foods provide the nutrients your body craves, keeping you full longer and improving your energy levels.

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    02/27/2025 10:21 am GMT

    13. Overeating Portions

    Even the healthiest food can work against you if you’re eating too much of it.

    Oversized portions make it easy to consume more calories than your body needs.

    Fix it: Use smaller plates and bowls to naturally control portion sizes. Before going back for seconds, give your body 10 minutes to decide if it’s actually still hungry.

    And don’t forget to balance your plate—half veg, a quarter protein, and a quarter carbs is a great place to start.

    Why it matters: Portion control is one of the simplest ways to maintain a healthy diet without feeling deprived.

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    It’s greatly appreciated and helps me keep delivering helpful, motivational (and free!) content.

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    Let’s Wrap This Up

    Listen, no one gets it right all the time. Breaking unhealthy diet habits isn’t about being perfect; it’s about making small, consistent changes that add up over time.

    Pick one habit from this list to focus on this week.

    Just one.

    Master that, and then move on to the next. You’ve got this, and I’m cheering you on every step of the way!

    Got questions or want to share your progress? Drop a comment—I’d love to hear from you!

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    Simple food swaps for a healthier lifestyle and better eating habits.
  • Weight Loss

    15 Top Tips for Your 2025 Body Transformation

    Let’s cut to the chase. 2025 is coming in hot, and you’re probably thinking, This is the year I finally lose the weight and achieve a body transformation.

    Well, good news: it absolutely can be!

    But let’s skip the fads like “how to lose 20 pounds in 2 weeks” or “lose 10 pounds in 5 days.” Real, lasting change doesn’t come from crash diets or miracle detox teas (we’ve all been there, and no, they didn’t work).

    Real change? It’s all about getting your head in the game, building habits that stick, eating food you actually enjoy, and moving your body in ways that make you smile—not sigh.

    So, grab a cuppa, and let’s dive into the good stuff. Here’s how to make 2025 your year of lasting change.

    body transformation

    Start with Mindset

    This isn’t just fluff—it’s the foundation of everything. If your head’s not in the right place, even the best plans will crumble like a soggy biscuit. Your mindset shapes your actions, so let’s start there!

    1. Identify Your ‘Why’

    Why do you want a body transformation? And I don’t mean, “to look good in skinny jeans.”

    Dig deeper.

    Maybe it’s to keep up with your kids, feel confident walking into a room, or stop getting out of breath chasing the bus.

    Whatever it is, make it meaningful.

    Having a clear reason will keep you going when temptation strikes (looking at you, leftover Christmas choccies).

    Write it down, stick it on your fridge, and remind yourself daily: This is why I’m doing it.

    2. Reframe Negative Thoughts

    We’ve all got that little voice in our head that says, “You can’t do this.” Well, tell it to pipe down.

    Negative self-talk is like a bad ex—you don’t need it hanging around.

    Next time you catch yourself thinking, “I’ll never lose this weight,” flip it to, “I’m making small changes every day, and that’s progress.”

    You don’t have to believe it straight away, but keep at it.

    Eventually, your brain will get the memo.

    3. Progress, Not Perfection

    You’re not a robot. You’re going to have days where things don’t go to plan—and that’s OK.

    green disposable lighter beside orange fruit on brown woven basket

    Ate a bit more than you planned? Skipped the gym? Doesn’t matter.

    Progress is what counts, not perfection.

    Set realistic goals and focus on what you can do today to move closer to your goals, even if it’s something small like a 10-minute walk or choosing water over fizzy drinks.

    Every little win adds up.

    Master Healthy Habits

    Let’s talk habits—those sneaky little routines that run your life without you even realising.

    The good news? You can make habits work for you instead of against you.

    4. The Power of Small Changes

    Rome wasn’t built in a day, and neither is a new lifestyle. Start small—swap your sugary cereal for porridge or park a bit further from the shops to get extra steps in.

    These little tweaks might not feel like much, but over time, they build into big results.

    5. Focus on One Habit at a Time

    You’re excited. I get it.

    But don’t try to change everything at once—it’s a recipe for burnout. Instead, pick one thing to focus on.

    body transformation

    Nail that, and then move on to the next. Slow and steady wins the race, my friend.

    6. Track Your Body Transformation Progress

    Grab a journal or use an app—whatever works for you.

    Seeing your wins on paper (or screen) is ridiculously motivating. Plus, it’s a great reminder of how far you’ve come when you’re having a wobble.

    Get Nutrition Right

    Forget fad diets and deprivation. Food is fuel, not the enemy.

    The trick is finding balance—think 80% wholesome, nutritious meals and 20% treats that make life worth living.

    7. Fuel Your Body

    High-protein, high-fibre, and low-calorie-density foods are your new best friends. They keep you full, satisfied, and energised for longer.

    Think lean meats, veggies, whole grains, and fruits.

    Oh, and don’t forget to drink your water—you’re not a cactus!

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    BODY TRANSFORMATION

    8. The 80/20 Approach

    Here’s the deal: life’s too short to say no to cake forever. Stick to wholesome foods most of the time, but leave room for the things you love.

    Balance is the name of the game—it’s not all or nothing.

    If you want to learn more about this way of eating, check out my post on the 80/20 Method!

    9. Meal Prep Without the Stress

    You don’t need to spend hours batch-cooking (unless you want to).

    body transformation

    Just plan ahead a bit. Keep your kitchen stocked with healthy snacks and easy-to-make meals so you’re less tempted to order takeaway when you’re knackered.

    Move Your Body

    Exercise doesn’t have to be a chore.

    In fact, it shouldn’t be.

    The best kind of movement? The one you actually enjoy.

    10. Joyful Movement

    Hate running? Don’t do it.

    Love dancing around your living room to cheesy 90s hits? Go for it!

    The key is finding activities that make you happy—because happy people stick with their routines.

    11. Set Non-Weight Goals

    Instead of obsessing over the scales, set goals like running a 5k, doing 10 push-ups, or hiking up that hill near your house.

    These wins feel amazing and remind you of what your body is capable of.

    12. Sneak in NEAT (Non-Exercise Activity Thermogenesis)

    Fancy name, but it just means moving more in your everyday life.

    body transformation

    Take the stairs, walk to the shops, or have a kitchen disco while cooking dinner.

    It all counts.

    Stay the Course

    Let’s be honest: there’ll be days when you want to chuck your body transformation plans all in.

    That’s normal.

    The key is to keep showing up, even when it’s hard.

    13. Recharge Your Motivation Battery

    Motivation isn’t endless, so top it up with little wins and rewards.

    Hit a milestone? Treat yourself (but maybe not with a family-sized bag of crisps).

    Keep that energy flowing.

    14. Focus on Non-Scale Victories

    Your worth isn’t tied to a number.

    Celebrate better sleep, more energy, or feeling confident in your clothes. These wins are just as important.

    15. Plan for Setbacks

    Life happens. You’ll have bad days.

    The trick is to acknowledge them, dust yourself off, and get back to it.

    Remember, one slip-up doesn’t undo all your hard work.

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    Conclusion

    A 2025 body transformation is yours for the taking. You’ve got the tools, the plan, and the grit to make lasting change.

    Start small, keep going, and celebrate every step forward.

    You’re not just transforming your body—you’re transforming your life.

    Now, go out there and smash it!

    (P.S. Don’t forget to put the kettle on after—you’ve earned it.)

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    BODY TRANSFORMATION
  • Nutrition

    11 Ways to Incorporate Ancestral Nutrition Into Your Modern Lifestyle

    Let’s be honest: modern eating can be a bit of a mess. Breakfast? Usually a quick sugar rush in a wrapper. Dinner? Whatever you can fling in the microwave after a long day. The idea of a “meal plan” feels about as aesthetic as a soggy salad. But what if I told you that a few tweaks could have you eating foods that nourish your body, make your plate look Instagram-worthy, and leave you feeling more energised than a toddler at a soft play? Enter ancestral nutrition!

    Now, before you roll your eyes thinking I’m about to tell you to live on bone broth and berries, let’s clear the air: I don’t believe in restrictions.

    Life’s too short to say no to pizza night or that cheeky slice of cake. That’s where the 80/20 approach comes in—80% nourishing family meals and whole eating, 20% living your best life with chocolate in hand. Deal?

    Ready to see how we can make ancestral nutrition work in your modern life? Here are 10 easy (and dare I say fun) ways to dive in.

    Ancestral Nutrition

    1. Start with an Ancestral Breakfast

    Gone are the days of sugary cereals ruling your mornings. Ancestral diet breakfast ideas focus on whole, unprocessed ingredients.

    Think eggs cooked with veggies, Greek yoghurt topped with nuts and berries, or even leftovers from dinner (because who made the rule that breakfast can’t be savoury?).

    Pro tip: Ancestral breakfasts keep you fuller for longer, so you’re not reaching for snacks mid-morning. Plus, they look proper aesthetic in your favourite bowl. Snap away.

    Ancestral Nutrition aesthetic breakfast

    2. Plan Dinner Like a Caveman (but with Wi-Fi)

    Dinners don’t need to be complicated to be delicious. Think roasted meats, hearty stews, or big veggie-packed salads.

    Ancestral diet meals focus on simple, wholesome ingredients. Bonus points if you make extra for tomorrow’s lunch!

    If you’re feeling fancy, try some ancestral eating recipes like bone broth or slow-cooked casseroles.

    They’re easy to make, taste divine, and scream “nourishing family meals.”

    3. Add Whole Foods to Every Meal

    No need to throw out everything in your pantry and start fresh. Just start adding more whole foods—like leafy greens, fresh fruits, nuts, and seeds—into your meals.

    It’s all about crowding out the processed stuff bit by bit.

    Swap out crisps for homemade sweet potato wedges or that sugary cereal bar for an apple with peanut butter. Tiny changes, big wins.

    Feeling inspired to get organised in the kitchen? Check out my easy meal planning guide to simplify your week and stay on track with your goals.

    healthy Ancestral Nutrition

    4. Make Your Plate Look Pretty

    Let’s talk aesthetics. Ancestral meal plans might be inspired by the Stone Age, but that doesn’t mean your plate has to look drab.

    Use fresh herbs, colourful veggies, and a drizzle of olive oil to turn your meal into a work of art.

    Because let’s face it, food tastes better when it looks good.

    Nourishing your body is just one part of the puzzle—keeping your mindset active and motivated is the other. Let’s talk about how to boost your fitness mindset to match your new eating habits in this post.

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    5. Ditch the ‘Snack Attack’ Mentality

    Our ancestors weren’t munching on crisps and chocolate bars every two hours. They ate proper meals and gave their bodies time to digest.

    This doesn’t mean you can’t snack (obviously!), but try structuring your day with solid meals.

    Focus on when to eat throughout the day rather than mindlessly grazing. An ancestral breakfast, a hearty lunch, and a dinner packed with whole foods eating will keep you sorted.

    how to stop snacking

    6. Get Stuck into Some Books

    Feeling overwhelmed?

    Grab a good book on ancestral nutrition for some inspo. The Ancestral Table is a fab one if you’re curious about traditional foods diets. Or browse through blogs for more ideas. Knowledge is power!

    ancestral nutrition
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    7. Keep It Flexible with the 80/20 Rule

    I’m not here to tell you to give up pizza, chocolate, or Friday-night takeaways. (Honestly, who has the energy for that?)

    Instead, aim for balance.

    Make 80% of your meals from wholesome, natural foods—think roasted chicken, veggie-packed soups, and nourishing family meals.

    Then enjoy your treats guilt-free. It’s all about progress, not perfection.

    Eating whole, nourishing foods isn’t just about ancestral nutrition—it’s a game-changer for sustainable weight loss too. If you’re curious about balancing health and happiness on your weight loss journey, this post is for you!

    Ancestral Nutrition

    8. Say Goodbye to Ultra-Processed Stuff

    No, I’m not suggesting you bin your entire cupboard. But slowly removing processed foods from your diet can make a huge difference.

    Swap shop-bought biscuits for homemade ones or fizzy drinks for sparkling water with fresh lime.

    Small changes = big impact.

    Even when you’re eating whole, nourishing foods, weight loss can sometimes plateau. If you’re frustrated by no progress, this post might explain what’s going on.

    9. Experiment with Traditional Foods Diet Staples

    Want to spice things up? Try adding some traditional foods into your routine.

    Fermented goodies like sauerkraut and kimchi, organ meats, or ancient grains like quinoa can all bring variety to your meals. Plus, they’re nutrient powerhouses.

    10. Make It a Family Affair

    Nourishing family meals aren’t just good for your body; they’re a chance to reconnect around the dinner table. Cook together, share stories, and enjoy the process.

    It’s not just about the food—it’s about the experience.

    Ancestral Nutrition

    11. Spice Up Your Life

    Our ancestors might not have had spice racks bursting with options, but you do—and it’s time to use them!

    Turmeric, garlic, ginger, paprika… these little jars of joy don’t just make your ancestral eating recipes taste divine; they’re packed with health benefits, too.

    Turmeric is a natural anti-inflammatory, ginger helps with digestion, and garlic is basically nature’s antibiotic.

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    Wrapping It Up

    So, there you have it. Incorporating ancestral nutrition into your life doesn’t mean living like a hunter-gatherer or giving up your favourite treats.

    It’s about balance, whole eating, and making small, sustainable changes.

    Start with an ancestral diet breakfast, try a few new recipes, and embrace the 80/20 rule.

    Before you know it, you’ll be whipping up nourishing family meals like a pro and feeling better than ever.

    Now go on, get cracking—you’ve got this!

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  • Nutrition

    High Protein Hacks: How to Reach 100g Without Even Trying

    Did you know that most people struggle to get even half the recommended amount of protein each day? That’s right—despite all the high protein snacks and powders out there, hitting 100g can feel like trying to bench press a double-decker bus.

    But here’s the thing: getting enough protein doesn’t have to mean eating like a bodybuilder or choking down endless chicken breasts.

    Imagine a day where you sneak in protein without even thinking about it—like a dietary ninja.

    Sound good?

    Let’s make it happen.

    With these simple hacks tailored to busy schedules, fitness goals, and snack cravings.

    You’ll be hitting 100g protein a day with your eyes closed. Let’s dive in!

    High Protein Hacks: How to Reach 100g Without Even Trying

    For the Busy Bees

    Life moves fast, but your protein intake doesn’t have to suffer.

    Here’s how to create a diet high in protein when you’ve got zero time to spare:

    Grab-and-go breakfasts: Start your day strong with high protein premade breakfasts like Greek yoghurt pots or savoury breakfast ideas with no eggs, such as a chicken wrap or a smoked salmon bagel. Looking for egg-free protein breakfast ideas? Protein shakes or a tofu scramble are great options.

    Protein snacks: Foods with the highest protein include jerky, boiled eggs, and cottage cheese. Keep these in your fridge or bag for a quick hit of protein.

    Premade options: High protein premade breakfast items like Skyr yoghurt or protein bars are lifesavers.

    Need to hit bigger goals like 150 grams of protein in a day? Make sure your snacks are pulling their weight. A few boiled eggs or a protein bar here and there really add up!

    high protein hacks

    For the Fitness Enthusiasts

    If you’re aiming for big protein targets, like how to eat 200 grams of protein a day, or you’re tackling a 165g protein meal plan, it’s time to get serious.

    High protein filling meals: Think chicken stir-fry with 35 grams of protein or a salmon salad topped with quinoa for a hit of high-quality protein foods. These meals leave you full and ready for your next workout.

    Protein shakes with a twist: Bored of plain shakes? Add protein powder to porridge for a protein high breakfast. Or blend it into a smoothie with oats and nut butter.

    Post-workout snacks: Pair natural protein sources like a banana with peanut butter or opt for non-processed protein options like a handful of almonds or a boiled egg.

    Want to know how to track protein intake to hit your goals?

    Use a high protein chart or app to check your meals are on point—aim for protein portion sizes that bring you closer to your target.

    high protein hacks chart
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    For the Home Cooks

    Cooking at home is the perfect way to build a diet packed with whole foods high in protein.

    It’s easier than you think to whip up meals with 30–40 grams of protein that taste amazing.

    Bulk up your recipes: Add high protein veggies like lentils, chickpeas, or edamame to soups, stews, and curries. These are great natural protein sources that complement meats like chicken or fish.

    Sneaky swaps: Swap regular pasta for chickpea pasta, or use quinoa instead of rice. They’re packed with healthy protein and keep your meals satisfying.

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

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

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

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

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

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    Egg-free breakfasts: Not a fan of eggs? Try a protein-packed smoothie, tofu scramble, or cottage cheese with fresh fruit for a healthy, high protein breakfast.

    Looking for a healthy protein list to stock your kitchen?

    Focus on whole foods high in protein. Like chicken, salmon, lentils, and Greek yoghurt, paired with high protein veggies like broccoli and spinach.

    High-protein diets are amazing for keeping hunger at bay, but not all foods are created equal. Some options not only help you hit your protein goals but also keep you feeling full for hours. Want to know which ones? Dive into Satiating Foods: 5 Foods High On The Satiety Scale to make smart food choices that satisfy and sustain you.

    For the Snackers

    If snacking is your thing, you can hit your protein goals with just a few smart swaps.

    Snack boards: Combine good sources of protein food like turkey slices, cheese cubes, and nuts for a high protein, filling snack.

    Sweet cravings: Satisfy your sweet tooth with Greek yoghurt (20 grams of protein per serving!) topped with dark chocolate chips or honey.

    High protein crisps: Brands now offer low-carb crisps made from lentils or chickpeas. Pair them with hummus for a high protein snack.

    Trying to hit 100 grams of protein a day can feel overwhelming, but it doesn’t have to be complicated. Whether it’s meal prepping or finding natural protein sources, small tweaks make a big difference. For even more ideas, check out Simplify Nutrition With These 5 Easy Tips to streamline your approach.

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    Conclusion

    Hitting 100 grams of protein a day—or even stretching to 165g protein meal plans or 200 grams—isn’t impossible.

    With simple swaps, easy recipes, and a focus on good quality protein foods, you’ll feel more energised, stronger, and full for longer.

    Start with meals with 30 grams of protein, include high protein veggies, and keep your snacks full of natural protein sources.

    Before you know it, you’ll have a diet that’s not only high in protein but also full of variety and flavour.

    Now go on—try these hacks and make your protein goals a reality. You’ve got this. 💪

    If you enjoyed this post, pin this to your Pinterest to read later!

    Studies

    Higher protein intakes (1.2–2.4 g per kg per day) effectively maintain lean body mass and promote fat loss, especially when combined with exercise (Longland et al., 2016).

    Protein intakes above recommended levels enhance satiety, support weight management, and preserve muscle mass. (Phillips et al., 2016).

    High-protein diets increase satiety, reduce energy intake, and promote weight and fat loss. Short-term benefits include appetite suppression and greater fat-free mass retention (Eisenstein et al., 2002).

    Soy protein has been shown to reduce serum cholesterol levels without negatively affecting HDL cholesterol (Anderson et al., 1995).

    Increasing dietary protein to 1.2–1.6 g per kg per day improves appetite regulation, weight management, and cardiometabolic health. Meal-specific doses of 25–30 grams are particularly effective (Leidy et al., 2015).

    Balanced protein distribution across meals enhances muscle protein synthesis, particularly during energy restriction, supporting physical performance and muscle preservation (Murphy et al., 2015).

  • Weight Loss

    Walking for Weight Loss: How to Lose Belly Fat

    Let’s talk walking for weight loss – the unsung hero!

    Forget complicated routines, intimidating weights, or gruelling HIIT classes; walking is where it’s at.

    Whether you’re aiming to lose 20 pounds, trim off that belly fat, or just boost your energy and mood, a regular walking exercise plan can be the secret sauce to getting there.

    This isn’t just any old stroll, though – we’re doing this right.

    So, let’s dive into walking workouts that actually work, tackle some health and fitness tips, and create a game plan that’s easy, fun, and totally achievable.

    walking for weight loss

    Step 1: Setting Realistic Expectations – Walking Works, But Let’s Be Real

    Walking is an amazing way to lose weight and improve your health, but like all good things, it takes time.

    Consistency is your best friend here. Want to lose that stubborn belly fat or drop around 20 pounds? Commit to a routine and stick with it.

    The beauty of walking is it’s low-impact, which means it’s gentle on the body while still burning calories.

    You can even make it part of a 28-day walking challenge or a 30-day challenge if that’s more your vibe. This keeps things fun and structured without overwhelming you.

    If you’re new to your weight loss journey, avoid common pitfalls! Check out my post on the top 5 Weight Loss Mistakes Beginners Make to set yourself up for success.

    Step 2: Step Goals for Weight Loss – The Flexible Approach

    Alright, here’s the million-dollar question: how many steps do you actually need to lose weight?

    The answer is – it depends!

    For most people, aiming for 10,000 steps a day is a great start. But don’t get too hung up on numbers.

    Start where you are and build from there. Whether you’re hitting 5,000 steps or 15,000, it’s all progress.

    If you’re aiming to lose 50 pounds, you might need to go the extra mile (literally), but if you’re just looking to improve health or maintain a healthy weight, a moderate goal can work wonders.

    And remember, there’s no one-size-fits-all.

    Make it personal, make it achievable, and make it something you’ll actually stick to.

    Consistency is key! If you’re struggling to stay on track, have a look at my 10 Simple Tricks for Making Exercise a Daily Habit for tips that make sticking to a routine a breeze.

    Step 3: Beyond Steps – Making Your Walk More Effective

    Let’s take things up a notch.

    Walking can be as basic or as intense as you want it to be, so why not add a bit of flavour? Here are some spicy ways to upgrade your walking workout and make it even more effective:

    Walking with Weights: If you’re ready to step up, consider adding light weights. Carry a pair of small dumbbells or wear ankle weights to turn your walk into a full-body workout.

    Remember, progress over perfection! If you tend to go all-in and then burn out, read about how All-Or-Nothing Thinking could be holding you back

    Treadmill Walking Workout: Not feeling the weather? Get on that treadmill! Play with incline settings to simulate hills, add short bursts of speed, or follow a treadmill workout for beginners if you’re just starting out. If you’re low on space, or just don’t like bulky exercise equipment in your space, consider using a walking pad, like this one – it’s easy to store and can be used anywhere in the house!

    Arm Workout on the Go: Incorporate some upper body moves like bicep curls or shoulder presses while you’re walking. Yes, you might look a bit funny, but who cares? You’re getting fitter by the minute.

    The goal is to keep your body guessing, avoid boredom, and make your workout as effective as possible.

    This isn’t just about hitting a step goal – it’s about getting stronger and enjoying the process.

    Step 4: Tracking Progress and Adjusting Goals

    Now, let’s talk about tracking progress because what’s a challenge without a little scoreboard, right?

    Whether it’s the 28-day walking challenge or a more laid-back indoor walking workout, find a way to keep tabs on your progress. Here’s how to do it:

    Use a Step Tracker or App: These little devices or phone apps are a lifesaver for accountability. Set a daily step goal, and let that tracker cheer you on!

    Jot Down Non-Scale Victories: Listen, we’re not all about the scales. Maybe your clothes are fitting better, or you’re feeling more energetic. Celebrate those wins! This journey isn’t just about pounds lost.

    Adjust as Needed: Maybe you started with 5,000 steps and now you’re smashing 10,000 steps regularly. Great! Adjust your goals as you progress, and don’t be afraid to challenge yourself a bit more each week.

    Not every day will be perfect, and that’s okay! Learn why the 80/20 Rule is a game-changer for sustainable weight loss.

    Step 5: Staying Consistent with a Routine That Fits Your Life

    Let’s be honest – the hardest part of any fitness journey is sticking with it. Motivation will come and go, but creating a routine that works for your lifestyle?

    That’s what keeps you going.

    If you’re more of an indoor walking enthusiast, set up a treadmill workout or get your steps in at home. Prefer the fresh air?

    Make it a habit to go for a walk first thing in the morning or after dinner.

    Mindset is everything. Shifting your thinking can make all the difference – check out my post on Mindset Matters for more on this.

    Step 6: Building Long-Term Habits – The Key to Sustainable Success

    This isn’t a quick fix – it’s a lifestyle shift.

    By now, you’re probably feeling the benefits: better mood, more energy, and hopefully, a bit of that belly fat starting to disappear.

    But remember, the real magic happens when you make this a habit.

    Keep challenging yourself with walking programs, incorporate new routes, add indoor walking exercises when the weather’s grim, and keep those arms moving for a cheeky little arm workout on the go.

    Motivation can fade, but consistency will carry you through. Dive into Consistency Over Motivation for strategies to keep going even on tough days.

    Ready to Step It Up? Grab Your Free 28-Day Walking Plan!

    Look, I know starting a new routine can be tough, especially if you’re not sure where to begin.

    That’s why I’ve put together a free 28-day walking plan to help you build stamina and make this walking journey as easy and fun as possible.

    Think of it as your personal roadmap – we’re talking daily goals and a few tips to keep things fresh.

    Sign up for my newsletter below, and I’ll send this straight to your inbox. Plus, you’ll get all my latest health and fitness tips and a whole load of encouragement to keep you on track.

    Let’s make walking a part of your life, one step at a time! Sign up now, and let’s do this together. 💌

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    Final Words: Let’s Walk This Journey Together!

    So, there you have it – a simple, flexible, and downright enjoyable approach to walking your way to a healthier, happier you.

    Whether it’s my 28-day walking challenge, an indoor walking workout, or just a few extra steps a day, every single one counts.

    Don’t underestimate the power of small, consistent changes – they’re the foundation of real, lasting health.

  • GLP-1 Nutrition

    The Ultimate GLP-1 Grocery List: 10 Foods to Keep Weight Off for Good

    glp-1 grocery list

    Did you know that people who incorporate high-satiety foods into their GLP-1 diet plan are more likely to keep the weight off long-term?

    It’s true – the right foods can make all the difference! If you’re here, you’re probably on a mission to maximise your GLP-1 results and keep that hard-earned weight off for good.

    Now, I’m all about sustainable weight loss (lost 80 lbs myself, thank you very much!), but let’s be real – sometimes we all need a bit of extra help, and that’s where semaglutide medications like Ozempic, Wegovy, and Mounjaro can be a game-changer.

    So, grab your shopping list because I’m about to share the top 10 foods that’ll supercharge your GLP-1 journey, keep those cravings under control, and help you build a healthy, sustainable eating routine.

    Say goodbye to yo-yo dieting and hello to steady progress.

    Table of Contents

    My Stance on GLP-1 Medications

    Here’s the truth: I managed to lose 80 lbs naturally through small changes, consistency, and patience, but I know that’s not everyone’s journey.

    If you’re taking GLP-1 medications like Ozempic or Wegovy for weight loss, good on you for taking steps to get the support you need!

    I’m 100% behind these medications for people who need a bit of extra help to follow sustainable diet tips.

    They’re not shortcuts – they’re tools to help you build healthy habits and stay on track. So, let’s pair that support with some smart food choices, shall we?

    Want snacks that actually work? This protein-packed list is gold.

    Why Diet Matters with GLP-1

    You might wonder why I’m harping on about diet when you’ve already got GLP-1 on your side.

    But here’s the thing – these meds slow digestion, reduce appetite, and help with blood sugar control, yes, but the real magic happens when you pair them with non-processed foods that keep you full, energised, and on the path to weight loss.

    The right foods can help you stay satisfied longer, prevent blood sugar spikes, and keep those energy levels steady, so you’re not reaching for snacks every couple of hours.

    Ready to stock up on foods that work with your meds, not against them? Let’s dive into the ultimate GLP-1 food list.

    Top 10 Foods to Include in Your GLP-1 Grocery List

    Here’s the rundown of the ten foods that are going to help you make the most out of Ozempic meal plans or any semaglutide diet.

    For each one, I’ll give you the why, the what, and a few ideas on how to use them in your meals. Let’s make it delicious!

    Need to turn your shop into actual meals? Start with this meal plan.

    1. Leafy Greens

    glp-1 nutrition tips
    • Why It Works: Packed with fibre and low in calories, leafy greens like spinach, kale, and romaine keep you feeling full without adding loads of calories.
    • Shopping Tip: Go for fresh or frozen – both are excellent. Just avoid canned, which can have added salt.
    • Meal Inspiration: Throw a handful into smoothies, salads, or scrambled eggs for an easy, nutritious boost.

    2. Lean Proteins (e.g., Chicken, Turkey)

    glp-1 high protein foods
    • Why It Works: Protein is a powerhouse for satiety. It helps keep you full, builds muscle, and is crucial for overall health.
    • Shopping Tip: Look for lean cuts, and buy in bulk to save money.
    • Meal Inspiration: Grilled chicken with roasted veggies, turkey stir-fry, or a simple chicken salad.

    3. Fatty Fish (e.g., Salmon, Mackerel)

    sliced bread on white ceramic plate
    • Why It Works: Fatty fish are rich in omega-3s, which support heart health and satiety. Plus, they’re protein-rich.
    • Shopping Tip: Fresh or frozen, both work. Look for wild-caught if possible.
    • Meal Inspiration: Pan-seared salmon with a side of steamed broccoli or mix tinned mackerel into a salad.

    4. Whole Grains (e.g., Quinoa, Brown Rice)

    bowl beside brass-colored ladle
    • Why It Works: Whole grains are loaded with fibre, which keeps digestion slow and steady, making you feel full longer.
    • Shopping Tip: Bulk-buy quinoa, brown rice, or oats to keep costs down.
    • Meal Inspiration: Quinoa salad, brown rice bowls, or overnight oats with berries.

    5. Low-Sugar Fruits (e.g., Berries, Apples)

    glp-1 best fruit
    • Why It Works: Low in sugar, high in fibre – these fruits help curb your sweet cravings without causing blood sugar spikes.
    • Shopping Tip: Buy fresh or frozen berries, and grab some apples for easy, on-the-go snacks.
    • Meal Inspiration: Add berries to yoghurt, slice up apples with almond butter, or toss them into a salad.

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    GLP-1 GRCOERY LIST

    6. High-Fibre Vegetables (e.g., Broccoli, Bell Peppers)

    assorted vegetables on white ceramic plate
    • Why It Works: High-fibre veggies add volume to meals, making you feel full without extra calories.
    • Shopping Tip: Fresh or frozen is great. Mix up colours for a variety of nutrients.
    • Meal Inspiration: Roasted veggie medley, stir-fried peppers and onions, or steamed broccoli with a sprinkle of seasoning.

    7. Greek Yoghurt or Kefir

    strawberry and blackberries on top of brown table
    • Why It Works: Packed with protein and probiotics, Greek yoghurt and kefir help with digestion and keep you satisfied.
    • Shopping Tip: Choose plain, unsweetened varieties for the best nutritional profile.
    • Meal Inspiration: Add to smoothies, top with berries, or use as a base for savoury dips.

    8. Nuts and Seeds (e.g., Almonds, Chia Seeds)

    almonds on saucer
    • Why It Works: Nuts and seeds provide healthy fats and protein, helping curb hunger and support heart health.
    • Shopping Tip: Buy in bulk and store in the fridge to keep fresh.
    • Meal Inspiration: Sprinkle chia seeds into your yoghurt, grab a handful of almonds as a snack, or add nuts to your salad.

    9. Eggs

    glp-1 eggs
    • Why It Works: Eggs are a protein-packed, nutrient-dense food that’s super versatile.
    • Shopping Tip: Organic, free-range eggs if possible – the quality is worth it.
    • Meal Inspiration: Scrambled, boiled, or poached – eggs are perfect anytime. Add to salads, have on toast, or enjoy with a side of veggies.

    10. Avocado

    glp-1 avocados
    • Why It Works: Loaded with healthy fats, avocado keeps you full and adds a creamy texture to meals.
    • Shopping Tip: Look for avocados that are firm but give a little when you press them.
    • Meal Inspiration: Add slices to toast, mix into salads, or blend into a smoothie for extra creaminess.

    Why Protein is Essential on a GLP-1 Journey

    Let’s talk about protein. If there’s one thing you want to prioritise while using GLP-1 medications for weight loss, it’s protein.

    Protein is crucial for any weight loss journey, especially if you’re on a semaglutide diet plan and losing weight quickly or aiming to lose a lot of weight.

    When you’re in a calorie deficit, your body might dip into muscle stores if it’s not getting enough protein.

    Losing muscle?

    Big “no” – muscle keeps you strong, supports your metabolism, and helps your body function at its best.

    By eating enough protein, you’re giving your body the building blocks to preserve muscle while you lose fat. Plus, protein is incredibly filling, so it keeps your appetite under control.

    Aim for around 1.2 to 1.6 grams of protein per kilogram of your goal weight, and make sure you’re getting it at each meal.

    Tips for Building Balanced Meals with GLP-1 Foods

    Now that you’ve got your GLP-1-friendly foods, keep your plate balanced. Fill half of it with veggies, add a quarter of lean protein, and finish with whole grains or healthy fats.

    Consistency is key – make these foods your go-to, and you’ll find it’s easier to stay full, energised, and on track.

    Common Pitfalls and How to Avoid Them

    Even the best-laid plans can go sideways. Watch out for high-sugar and ultra-processed foods, which won’t give you the steady energy or satiety that GLP-1 needs to work its magic.

    Curious what to not buy? Here are 8 foods to skip.

    Mix things up so you don’t get bored – swap quinoa for brown rice, or switch your greens from spinach to kale.

    Keep it interesting, and you’ll be more likely to stick with it.

    Conclusion

    There you have it – the ultimate GLP-1 grocery list! These foods are the secret sauce to maximising your results, keeping those cravings in check, and, most importantly, helping you build a sustainable, healthy lifestyle.

    Stick with it, trust the process, and enjoy the journey.

    Next Steps:

    Now that your kitchen’s stocked, it’s time to prep!

    Now, let’s hit the shops and fill that basket with foods that’ll keep you feeling like your best self!

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    GLP-1 GROCERY LIST