sustainable weight loss

  • Weight Loss

    Non-Scale Victories: The Hidden Wins That Matter Most

    Ever had one of those days where you step on the scale, and it feels like it’s stuck? Trust me, I get it – I’ve been there, and done that! It’s so easy to get caught up in those numbers. But here’s a little secret I learned on my own weight loss journey: the scale doesn’t tell the whole story. So let’s chat about those awesome little wins that don’t involve numbers – the non-scale victories (NSVs).

    These are the moments that truly show how far you’ve come, even when the scale isn’t budging. Maybe it’s the happiness of fitting into that old pair of jeans, lifting heavier weights at the gym, or just feeling more energetic and happy. These victories are what really matters!

    In this post, I’ll break down exactly what non-scale victories are, why they’re so important, and how you can start spotting and celebrating your own non-scale victories. So grab a cup of tea, get comfy, and let’s celebrate the real milestones in our journey to better health and happiness!

    non-scale victories

    What are Non-Scale Victories (NSVs)?

    NSVs are the little (or big) wins that aren’t reflected by the number on the scale. They’re the moments that make you smile, give you a boost, and remind you why this journey is worth it.

    For example, think about that time you tried on an old pair of jeans that you hadn’t worn in ages – how amazing did that feel when they fit? Or the days when you wake up full of energy, ready to tackle whatever comes your way.

    Maybe you’ve noticed you’re lifting heavier weights at the gym, or someone compliments you out of the blue. These are all NSVs, and they’re just as important as any number on a scale.

    Research indicates that achieving small, short-term goals can significantly impact long-term health outcomes. Adaptive goal designs and personalised strategies based on initial BMI can encourage disciplined calorie consumption and foster long-term weight management (Uetake & Yang, 2018).

    non-scale victories for weight loss

    Why Focus on Non-Scale Victories?

    Now, you might be wondering, why should you focus on NSVs? Here’s the deal: focusing on non-scale victories can be a total game-changer for your mindset and overall health.

    First off, let’s talk about the mental health benefits. When you celebrate NSVs, you’re giving yourself a much-needed confidence boost.

    It’s like a little pat on the back, reminding you that your hard work is paying off in so many ways. This can keep you motivated and positive, even when the scale isn’t moving. (Brownell et al., 1984)

    But it’s not just about feeling good mentally – NSVs offer a more holistic view of your health. Remember, health isn’t just about the numbers on a scale. It’s about feeling strong, happy, and capable in your daily life. (Klem et al., 1997)

    Maybe you’re noticing that you have more energy to play with your kids, or you’re sleeping better at night. These are huge wins that show you’re moving in the right direction.

    So, by focusing on NSVs, you’re recognising all the amazing ways you’re improving your health and well-being. It’s about celebrating progress in every form, not just the number on the scale.

    fitness goals and NSVs

    Common Non-Scale Victories

    Let’s dive into some common non-scale victories that you might start noticing on your journey. These are the little (or sometimes big!) changes that show you’re making progress, even if the scale doesn’t reflect it right away.

    Physical Changes

    Maybe you’ve noticed you can run longer without getting winded – that’s improved endurance right there. Or maybe you’re lifting heavier weights at the gym – hello, increased strength!

    And don’t forget about better flexibility, like being able to touch your toes or do a deeper stretch in yoga. These are all big signs that your body is getting stronger and healthier.

    Emotional and Mental Improvements

    This journey isn’t just about physical health – it’s about feeling good mentally too. Have you noticed you’re feeling less stressed lately? That’s a huge win!

    Maybe you’re sleeping better at night, which makes a world of difference in how you feel during the day. And how about that boost in self-esteem? Feeling more confident and positive is a massive indicator that you’re on the right path.

    Lifestyle and Habit Changes

    Finally, let’s talk about lifestyle and habit changes. These are often the foundation of lasting progress.

    Maybe you’ve established a regular exercise routine that you enjoy – that’s amazing!

    Or you’re making healthier food choices without feeling deprived. These new, healthy habits are the building blocks of a sustainable, healthy lifestyle.

    what are NSVs

    My Non-Scale Victories

    When I started my weight loss journey, I quickly learned that the scale wasn’t the only measure of my progress.

    In fact, some of my most rewarding achievements had nothing to do with numbers at all. Here are a few of my own non-scale victories that kept me motivated along the way:

    Improved Running Endurance

    One of my proudest non-scale victories was completing the Couch to 5K program. When I began, running even 60 seconds felt impossible, and my asthma made every step a struggle.

    The first time I ran for 15 minutes without stopping felt like climbing a mountain. Completing the program and running a full 5K became a testament to my personal growth and proved that fitness goals are attainable for anyone willing to put in the effort.

    Increased Energy Levels

    Another huge victory was the boost in my energy levels. Before, I often felt sluggish and tired, but as I continued on my journey, I noticed I had more energy throughout the day.

    This increase in energy was a clear sign that my body was getting healthier.

    Improved Strength and Fitness

    Hitting new milestones in my fitness routine was another major win. Lifting heavier weights at the gym and seeing my strength improve week by week was incredibly motivating.

    These fitness achievements were powerful indicators of my progress, far beyond what the scale could show.

    POSTS YOU MAY BE INTERESTED IN:

    My Fitness Journey Postpartum: Finding Joy In Fitness Again

    Women Lifting Weights: Myths, Facts, And Best Results

    How To Run When Overweight: A Guide For Beginners

    Better Sleep and Reduced Stress

    Improving my sleep quality and reducing stress were also significant non-scale victories. As I adopted healthier habits, I found myself sleeping more soundly and waking up refreshed.

    I also noticed that my stress levels were decreasing. Activities that used to overwhelm me became more manageable, and I felt a greater sense of calm and well-being.

    Positive Mindset and Self-Esteem

    One of the biggest changes was in my mindset and self-esteem. As I celebrated these non-scale victories, I started to see myself in a new light.

    I felt proud of my accomplishments and more confident in my abilities. This positive shift in my mindset was perhaps the most valuable victory of all, reinforcing that my journey was about so much more than just losing weight.

    my fitness journey losing weight

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

    How to Track and Celebrate Non-Scale Victories

    Here are a few simple and effective ways to keep track of and celebrate these victories:

    Journaling

    I am that girl, the one who will recommend journalling to everyone, for anything! And I’ll recommend it, especially for tracking NSVs. Write down your wins, no matter how small they seem.

    Whether it’s fitting into a smaller size, feeling more energetic, or completing a tough workout, jotting it down helps you see just how far you’ve come.

    Plus, on those tougher days, looking back at your entries can give you a much-needed boost of motivation.

    POSTS YOU MAY BE INTERESTED IN:

    How I Changed My Life: A Story About Self-Confidence

    7 Joyful Movement Ideas That Will Make Exercise Exciting!

    Not Losing Weight Despite A Calorie Deficit? Possible Reasons

    Visual Reminders

    Visual reminders are powerful motivators. Keep that pair of old jeans handy for a visual check of your progress. Try them on every few weeks and notice how they fit.

    You can also take progress photos. Seeing side-by-side comparisons of where you started and where you are now can be incredibly encouraging and a great reminder of your journey.

    Celebrate

    Celebrating your NSVs is essential! Treat yourself to a massage, a new workout outfit, or a fun day out when you hit a milestone.

    These celebrations don’t have to be extravagant – the key is to recognise your hard work and reward yourself for it.

    Maybe it’s a relaxing bubble bath, a special dinner, or even a mini-vacation. Whatever makes you feel appreciated and motivated, go for it!

    Moving Forward with a Positive Mindset

    Here’s how you can make that mindset shift and stay on track:

    Mindset Shifts

    Let’s redefine success together. It’s about feeling amazing, not just about numbers. Shifting your focus from the scale to your overall health can make a huge difference in how you perceive your progress.

    Celebrate how strong you’re getting, how much more energy you have, and how your mood has improved. These are the real indicators of success and well-being!

    Consistency and Patience

    Remember, progress is a journey, not a sprint. Consistency and patience are key. It’s about the small, sustainable changes you make every day that add up over time.

    There will be ups and downs, and that’s perfectly normal.

    What matters is that you keep going and stay committed to your goals. Celebrate every step forward, no matter how small, and be kind to yourself along the way.

    not losing weight despite a calorie deficit

    Non-Scale Victories: Conclusion

    Your journey to better health is about so much more than a number on the scale. It’s about celebrating all those incredible non-scale victories that truly reflect your progress and dedication.

    Whether it’s fitting into an old pair of jeans, feeling more energetic, or running a full 5K, these wins are powerful reminders of how far you’ve come.

    By focusing on non-scale victories, you can stay motivated, maintain a positive mindset, and enjoy the process of becoming a healthier, happier you.

    So, keep journaling your successes, using visual reminders, and celebrating every milestone. Embrace the journey with consistency and patience, and remember that progress is a marathon, not a sprint.

    Let’s redefine success together. It’s about feeling amazing, strong, and confident in your own skin. Keep pushing forward, and don’t forget to acknowledge and celebrate every step of the way. You’ve got this!

  • Fitness, Mum/Baby

    My Fitness Journey Postpartum: Finding Joy in Fitness Again

    Introduction

    Before I got pregnant, I was in the best shape of my life. Having lost over 80 pounds since March 2020, I was running 10k at least once a week, attending boot camp classes 4-5 times a week, and weight lifting regularly. Because of this fitness journey, My cardio endurance was great and I was the strongest I had ever been.

    But, as a lot of you can probably relate, pregnancy and the postpartum period brought a whole new set of challenges! I had an unplanned emergency c-section, postpartum depression (PPD), and a few other bumps in the road that have made getting back into fitness quite hard. There have been times it felt like setback after setback, making it hard to stay motivated.

    This post is all about how I am moving on from postpartum challenges, leaning on my support system, and making small, sustainable changes to get back on track.

    my fitness journey postpartum

    Starting Point

    Pre-Pregnancy Fitness

    I started a weight loss journey in March 2020, losing over 80 pounds, and by April 2023, found myself in the best shape of my life. Running 10k at least once a week was a huge achievement given my previous issues with asthma.

    Attending outdoor boot camp classes 4 to 5 times a week and incorporating heavy weight lifting into my routine further strengthened my fitness level.

    My cardio endurance was the best it had ever been, and I was stronger than ever, with noticeable muscle definition that I was so SO proud of!

    POSTS YOU MAY BE INTERESTED IN:

    Mastering Habit Formation And Behaviour Change For Your Health

    How To Run When Overweight: A Guide For Beginners

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

    Fitness During Pregnancy

    Maintaining my active lifestyle during pregnancy was really important to me, and I did my best to keep up with a modified version of my pre-pregnancy routine. I continued my runs, though I scaled back the intensity and length to accommodate my changing body and energy levels.

    Outdoor boot camp sessions stayed a favourite, and I still attended these classes 1-2 times a week. making sure to adjust the intensity and make them pregnancy-safe.

    I also started workouts from the book Bumps and Burpees: Your Guide to Staying Strong, Fit and Happy Throughout Pregnancy, which had amazing guidance on staying active safely.

    Staying active helped me feel strong and connected to my body, even as it was changing and growing to accommodate my little one.

    However, around the 20-week mark, I started to get severe round ligament pain. This pain was intense and persistent, making most forms of exercise difficult and, eventually, unmanageable.

    By that point, I had to stop most of my regular exercise routines. This was really hard for me, as I had become so accustomed to an active lifestyle. But I knew I had to listen to my body and prioritise the health of my baby.

    These pre-pregnancy and pregnancy experiences set the stage for the significant adjustments I had to make postpartum.

    my fitness journey losing weight

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

    Postpartum Challenges

    Physical and Mental Challenges

    Despite planning a natural water birth, taking a hypnobirthing course, and packing my hospital bag like I was going to a spa! Things didn’t go as planned.

    Because of meconium aspiration—when a baby has their first bowel movement before they’re born, causing them to breathe in a mixture of meconium and amniotic fluid—both of our heart rates had to be closely monitored.

    I had relied heavily on the idea of a water birth helping with pain relief. Because of this, I opted for an epidural – which failed! After 20 hours of labour, 90 minutes of pushing, a failed attempt at forceps delivery, and suction delivery, I eventually had a c-section.

    Postpartum brought a whole new set of challenges, both physical and mental. After the unplanned c-section, I wasn’t allowed to exercise until I got the all-clear from my doctor.

    Due to some issues with the healing process, it wasn’t until 12 weeks postpartum that I received clearance to resume even gentle exercises.

    This was a stark contrast to my pre-pregnancy fitness levels. It was really hard to come to terms with how much my fitness had decreased.

    Just as I was beginning to get back into a gentle exercise routine, I suffered a slipped disc in my back. This further complicated my recovery and made it even harder to regain my previous fitness levels. It felt like every time I took a step forward, something pulled me back.

    how to run when overweight

    Effect on Motivation and Energy Levels

    These setbacks massively affected my motivation and confidence in myself. It really felt like one obstacle after another, making it difficult to stay positive and motivated.

    There were days when it seemed like there were more reasons not to exercise than to get moving. However, I tried to stay as positive as possible by embracing a growth mindset. This mindset helped me a lot during my weight loss journey already.

    Staying motivated during this time was really hard, but I reminded myself that I had been in worse shape before, and I overcame that. I knew I could overcome these challenges, even if it would take time and patience.

    Re-establishing Fitness

    First Steps

    Once I was finally cleared for exercise at 12 weeks postpartum, I knew I had to start slow and be gentle with myself. My first step in getting back into fitness was to add more brisk walks into my routine.

    Up until then, I had been taking daily gentle strolls with my baby, which were great for bonding and getting some fresh air. But these didn’t quite challenge my body in the way I wanted.

    postpartum fitness

    To ease back into a more active lifestyle, I started with walking workouts on YouTube. These were a great way to get my heart rate up without putting too much strain on my body. And I was genuinely really enjoying them and plan to continue these!

    Adapting Workouts

    Adapting my workouts to accommodate my postpartum body and energy levels was really important. I had to learn to listen to my body more than ever before.

    High-impact exercises, like star jumps and burpees, were off the table due to the strain they put on my body. Instead, I focused on modified versions that took out the jumping part but still gave me a good workout.

    Joyful Movement

    Enjoyable Exercises

    After so many setbacks, I needed to reconnect with exercise in a way that felt sustainable and enjoyable. One of the most manageable activities I found is the casual morning strolls with my baby.

    These walks have not only been good for my physical health but also provide a nice start to our day. The fresh air and gentle movement are perfect for both of us, creating a bonding experience that I cherish.

    I have made these walks a non-negotiable part of my day.

    gentle exercise on my fitness journey

    I have also continued the walking workouts on YouTube. These workouts are simple enough to do at home while my son naps. I often do these in my pyjamas!

    There are so many walking workouts available on YouTube, by a lot of different creators. So it’s really easy to find something you can vibe with.

    These reminded me that exercise doesn’t always have to be intense or strenuous to be beneficial and enjoyable.

    Mindset and Motivation

    Staying Motivated

    Staying motivated during the postpartum period was one of the toughest challenges I have ever faced.

    There were days when I felt overwhelmed by the physical and emotional demands of motherhood, and finding the energy to exercise seemed impossible. However, I relied heavily on the principles of a growth mindset to keep myself going.

    There were many moments when I felt discouraged by my slower pace and reduced strength. On those days, I reminded myself of the incredible feat my body had accomplished—bringing a new life into the world.

    Not to mention the serious abdominal surgery I had! This helped me develop more self-compassion and patience with my progress.

    It was a daily practice to acknowledge and celebrate small victories, no matter how minor they seemed.

    Balancing Fitness and Motherhood

    Involving Your Baby

    Balancing fitness with the demands of motherhood hasn’t been easy, but I found a few ways to integrate the two. One of the best ways I found to do this was baby-wearing, using the Infantino Baby Carrier.

    Baby-wearing was a fun and practical way to add resistance to my walks and light workouts. Especially as my little one is a chunky monkey!

    As I got stronger and more confident, I returned to my bootcamp classes, albeit modified and less frequent. I attended once a week and brought my baby along.

    He would nap in the pram while I exercised, giving me peace of mind and allowing me to focus on my workout. This arrangement worked wonderfully, as it ensured that I could keep up with my fitness goals without worrying about childcare.

    In the evenings, after putting the baby to bed, I started going for light jogs and seeing where my running endurance was.

    My partner’s support was really important here; since our baby was bottle-fed, he could handle evening feedings while I took some time for myself.

    These evening jogs not only contributed towards my fitness but also provided a bit of me-time, usually listening to one of my favourite Romantasy audiobooks.

    beginners running guide

    Advice for Other Moms Looking to Start a New Fitness Journey

    Finding Joy in Fitness Again

    Getting back into fitness postpartum can feel like an uphill battle, especially when you’re juggling the demands of motherhood.

    My journey taught me that it’s okay to take things slow and focus on small, sustainable changes. Here’s some advice for other new moms who are struggling to find joy in fitness again:

    Go Slow: There’s no need to rush back into your pre-pregnancy fitness routine. Your body has gone through significant changes, and it’s important to allow yourself time to heal. Start with gentle exercises like walking and gradually increase the intensity as you feel ready.

    Listen to Your Body: Pay attention to how your body feels during and after exercise. If something doesn’t feel right, don’t push through the pain. Modify exercises to suit your current fitness level and avoid high-impact activities until you’re fully ready.

    Celebrate Small Victories: Every little progress counts. Whether it’s completing a short walk, doing a modified workout, or simply getting out of bed and moving, celebrate these small victories. They are steps towards regaining your fitness and will keep you motivated.

    support system

    Prioritise Self-Compassion: Be kind to yourself. It’s easy to get frustrated when you can’t do what you used to, but remember that you’ve just accomplished something incredible by bringing a new life into the world. Practice self-compassion and give yourself the grace to recover at your own pace.

    POSTS YOU MAY BE INTERESTED IN:

    7 Joyful Movement Ideas That Will Make Exercise Exciting!

    Workout Burnout: How To Find Joy And Balance

    Enjoy Movement: How To Find Fun In Every Workout

    What I Wish I Had Known

    Looking back, there are a few things I wish I had known at the start of my postpartum fitness journey:

    Understanding Body Changes: I wish I had understood more about how pregnancy and birth would change my body, not just in appearance but in function. It takes time to feel like yourself again, and that’s perfectly normal. I’m still getting there, and that’s okay.

    The Importance of Mental Health: I underestimated how much my mental health would impact my fitness journey. Struggling with postpartum depression made it difficult to stay motivated, but seeking help and focusing on my mental well-being first was crucial. Fitness is not just about the physical; your mental health is equally important.

    The Value of a Support System: The support from my family, friends, and partner was invaluable. Don’t hesitate to lean on your support system; they can make a significant difference in your recovery and fitness journey.

    body positivity affirmations

    Flexibility is Key: I wish I had known how important it is to be flexible with your fitness plans. Some days you might not get a workout in, and that’s okay. Adaptability is key to maintaining a positive attitude and staying on track over the long term.

    Integrating a Fitness Journey with Mental Health

    Balancing mental health with fitness goals required a lot of flexibility and self-compassion. At the height of my PPD, fitness was not my primary concern. My main focus was on stabilising my mental health.

    As I began to feel better, I slowly started to reintroduce physical activity, making sure not to push myself too hard.

    But I knew that joyful activities would contribute positively to my mental health, I just had to make sure I stayed in place, mentally, where I was motivated to do so.

    I plan on writing a post in the near future about my struggles with post-partum depression, if this is something you would like to read, please subscribe below for updates!

    Going Forward

    Gradual Increase in Activity: I will slowly increase the intensity and duration of my workouts, making sure to listen to my body and avoid any high-impact exercises that might strain my healing body. This includes incorporating more strength training, jogging, and eventually getting back to more intense boot camp sessions as my strength and endurance improve.

    Consistent Routine: Establishing a consistent fitness routine is key. I plan to set aside specific times each day for exercise, whether it’s a morning walk with my baby, an evening jog, or a quick workout during nap time. Consistency will help me build momentum and make fitness a regular part of my daily life.

    Focus on Nutrition: I’ll keep planning and prepping easy, nutritious meals that support my fitness goals and overall well-being. Staying hydrated and eating balanced meals will provide the energy I need to keep up with both motherhood and my fitness routine.

    Mental Health Check-ins: I’ll regularly check in with my mental health, using journaling and mindfulness practices to stay grounded and focused. Ensuring that my mental well-being is in check is a non-negotiable for me.

    Community Support: I believe in the power of community and mutual support. That’s why I’ll be posting monthly updates about my fitness journey, sharing the challenges I face and the achievements I have reached. These posts will be a space for us to connect, support each other, and celebrate our progress together. I invite you all to subscribe and follow along as we navigate this journey side by side!

    two smiling women doing yoga pose

    My Fitness Journey: Conclusion

    My fitness journey postpartum has been one of the most challenging yet rewarding experiences of my life. From the physical and mental challenges to the slow but steady journey back to fitness, each step has taught me valuable lessons about resilience, self-compassion, and the importance of support.

    Rediscovering joy in fitness after having a baby is not about rushing back to pre-pregnancy routines or achieving immediate results.

    It’s about embracing the journey, celebrating small victories, and finding sustainable ways to stay active that bring happiness and well-being.

    For all the new moms out there, remember that your postpartum journey is unique. Be kind to yourself, prioritise your mental health, and find activities that make you feel good.

    Whether it’s a gentle walk with your baby, a modified workout, or simply taking time to rest and recover, every effort counts.

    You are not alone in this journey. Lean on your support system, seek professional help if needed, and take things one day at a time.

    Finding joy in fitness again is possible, and it starts with small, manageable steps that honour your body’s incredible journey through pregnancy and beyond.

    Thank you for joining me in this part of my story. I hope my experiences can inspire and encourage you to find your own path to joyful movement and well-being postpartum.

    Keep moving forward, and celebrate each step along the way. You’ve got this!

    Reach Out for Help

    If you think you might be struggling with postpartum depression (PPD), it’s important to reach out for help. My experience with PPD was extremely challenging, but seeking professional support made a significant difference in my recovery.

    I began cognitive behavioural therapy (CBT) and was prescribed anti-depressants by my doctor, which helped stabilise my mood.

    Additionally, the PANDAS Foundation provided invaluable support and practical advice. Their WhatsApp function was particularly helpful on days when I didn’t feel up to speaking in person, allowing me to connect with someone without the added pressure of a face-to-face conversation. The combination of professional help, support from the PANDAS Foundation, and leaning on my family made a world of difference.

    Remember, you don’t have to go through this alone. Reach out to mental health professionals, support organisations like the PANDAS Foundation, and your loved ones. Seeking help is a sign of strength, and it can provide the support you need to navigate this challenging time.

    Donate to PANDAS Foundation

  • Weight Loss

    Homeopathic Remedies to Lose Weight: Are You Being Mugged Off?

    Homeopathic Remedies to Lose Weight

    Let’s be honest—we all want that one magic trick to melt away the pounds while we lounge on the sofa with a cup of tea. But when it comes to homeopathic remedies to lose weight, I’ve got one question: are we being had?

    Now, I love a bit of the so-called “woo-woo” stuff. I believe affirmations work because when you start backing yourself, you take action.

    And I talk about holistic health all the time—not because I’m into magic potions, but because looking at the whole picture, mind, body, and lifestyle, is what actually gets results.

    But when it comes to weight loss, I don’t mess about. If something isn’t backed by real science, I’m not interested.

    And unfortunately, that’s exactly where homeopathy falls flat.

    Table of Contents

    What Is Homeopathy?

    It’s an alternative medicine based on two main ideas:

    • “Like cures like” – If something causes symptoms in a healthy person, homeopaths believe a tiny, diluted version of it can treat the same symptoms in a sick person.
    • Extreme dilutions – Homeopathic remedies are diluted so much that there’s barely a molecule of the original substance left. But the water is supposed to “remember” it.

    Here are a few homeopathic weight loss remedies you might have come across:

    • Calcarea Carbonica – Comes from oyster shells and is supposed to help with a slow metabolism.
    • Natrum Mur – Basically table salt, claimed to reduce water retention and salt cravings.
    • Lycopodium – Derived from clubmoss and allegedly helps with bloating and belly fat.

    Sounds promising, right? Except for one problem—there is absolutely no solid scientific evidence that any of these do anything for weight loss. It’s about as useful as a chocolate teapot.

    The Science of Weight Loss (No Fairy Dust Required)

    Weight loss is not about magic potions or “energy vibrations”—it all comes down to one thing:

    Calories in versus calories out.

    • Calories in – Everything you eat and drink. Your body needs fuel, but if you give it more than it needs, it stores the extra as fat.
    • Calories out – What you burn through:
      • Basal Metabolic Rate (BMR) – The energy your body burns just to keep you alive.
      • Exercise – Any intentional movement, from lifting weights to a brisk walk.
      • Thermic Effect of Food – Digesting food burns calories, just not a huge amount.
      • Non-Exercise Activity Thermogenesis (NEAT) – The calories burned through daily movement like walking, standing, and fidgeting.

    If you want to lose weight in a way that actually works, you need a calorie deficit. That means eating well, moving your body, and building habits you can stick to.

    What About the Placebo Effect?

    Some people swear blind that homeopathy works for them. But is it the remedy, or is it the placebo effect?

    When people spend money on something, they’re more likely to make other positive changes—eating better, moving more, drinking more water. Those changes work, not the homeopathic sugar pills.

    Ever noticed how every weight loss supplement comes with the disclaimer, “For best results, use alongside a healthy diet and exercise”? That’s because the diet and exercise are doing the heavy lifting, not the supplement.

    📌 Pin this for later! ⬇

    Homeopathic Remedies to Lose Weight

    What Do The Experts Say?

    The consensus is clear. Homeopathy does not work for weight loss.

    • The UK’s NHS states there is no good-quality evidence that homeopathy is an effective treatment for any health condition, including weight loss.
    • A 2010 UK government review concluded homeopathy is no better than a placebo.
    • Systematic reviews, which are the gold standard in research, consistently show that homeopathic remedies do not hold up to scientific scrutiny.

    If homeopathy really worked, we’d all be walking around with six-packs just from taking a few drops of magic water.

    The Risks of Relying on Homeopathic Remedies for Weight Loss

    It’s not just that they don’t work. They can actually hold you back.

    • Wasting time – Every day spent waiting for a miracle cure is a day lost making real progress.
    • Wasting money – Homeopathic remedies are expensive, and you’re better off spending that money on something that actually works, like a solid nutrition plan or a gym membership.
    • Potential health risks – While most homeopathic products are harmless, some can interfere with medications or lead people to ignore real health issues.

    What Actually Works?

    If you want real, sustainable results, here’s what you need to focus on:

    • Eat more whole foods – Lean proteins, vegetables, whole grains. Balance is key.
    • Move your body – Strength training, walking, running, whatever you enjoy.
    • Fix your habits – Small, repeatable changes will always win in the long run.
    • Manage stress – High cortisol levels can make weight loss harder. Sleep, unwind, and take care of yourself.
    • Stop looking for shortcuts – Real results come from effort and consistency.

    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!

    Homeopathic Remedies to Lose Weight: Let’s Stop Chasing Unicorns

    I get it. Everyone wants the easy way out. But homeopathic remedies to lose weight?

    • They don’t work.
    • They aren’t backed by science.
    • They’re a waste of time and money.

    Instead of chasing shortcuts, invest in habits that will actually get you where you want to be. No gimmicks, no magic tricks—just the real, proven way to lose weight and keep it off.

    Now, I want to hear from you. Have you ever tried homeopathic remedies for weight loss? Did they work, or did you feel like you’d been taken for a ride? Let me know your thoughts.

    📌 Pin this for later! ⬇

    Homeopathic Remedies to Lose Weight
  • Fitness

    7 Joyful Movement Ideas That Will Make Exercise Exciting!

    Have you ever found yourself groaning at the thought of another workout? I get it. Sometimes, the idea of forcing yourself through yet another dull routine can feel like a total chore.

    And let’s face it, we’ve all been there – life gets busy, routines get stale, and suddenly those fitness goals seem more like distant dreams.

    But what if exercise didn’t have to feel like a drag? What if you could get results and actually enjoy it? Enter joyful movement.

    When I started my weight loss journey, I quickly realised that forcing myself into workouts with fast results but I hated wasn’t going to cut it. It wasn’t sustainable.

    But when I found activities I truly enjoyed – from dance workouts to hiking and aerial hoop – it changed everything. Suddenly, I was looking forward to my workouts, not dreading them.

    And the best part? I still got results. In fact, it helped me lose over 80 pounds and improve my overall well-being.

    So in this post, I’m sharing how to bring that joy into your workouts and still get the kind of results that leave you feeling unstoppable.

    LEARN THE BEST WAY TO STAY CONSISTENT WITH EXERCISE > Enjoy Movement: How To Find Fun In Every Workout

    Table of Contents

    The Concept of Joyful Movement

    Let’s break it down. What exactly is joyful movement? It’s about finding ways to move your body that make you feel alive – rather than dreading every minute.

    Forget slogging through a gym session you hate, or forcing yourself to follow some workout for a “perfect” body.

    Joyful movement is about celebrating your body and the things it can do – all while having fun.

    It’s not about hitting a calorie target or getting a certain body shape. It’s about feeling good and enjoying your fitness journey. But it can also be about working out for fat loss, just without the guilt or pressure.

    So let’s make fitness work for you!

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

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

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

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

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

    Find Out More
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂

    Benefits of Joyful Movement

    The benefits of joyful movement go way beyond just breaking a sweat:

    • Reduced Stress: Love what you do, and stress will take a backseat. When you move in a way that excites you, those feel-good endorphins will make you feel like you’ve just won the lottery (minus the money part). (Laxmeshwar & Amarnatha, 2016) (Corazon et al., 2010) (Jin, 1992)
    • Improved Mood: A good mood boost? Check. When you’re loving your workout, it’s hard not to feel on top of the world. Joyful movement equals instant happiness. (Campion & Levita, 2014)
    • Better Adherence: When you’re enjoying yourself, consistency is a breeze. No more skipping workouts or dreading the gym. If you love what you’re doing, you’ll be back for more – no question.

    For me, the shift was life-changing. Instead of forcing myself through dreaded workouts, I started doing things I actually enjoyed. And let’s be real, when you enjoy it, you look forward to it.

    woman walking near plants and tall trees during daytime

    7 Joyful Movement Ideas

    1. Paddleboarding

    If you love being around water (who doesn’t?), paddleboarding is a fantastic way to enjoy the great outdoors while getting a killer full-body workout.

    Whether you’re on a lake, river, or the ocean, paddling around feels like both a workout and a mini-vacation. It’s a great workout for building core strength, improving balance, and boosting overall muscle tone.

    Start in calm waters, and as you gain confidence, challenge yourself to explore more. And if you’re looking for fast results, paddleboarding gives you that cardio workout for fat loss that’ll have you feeling the burn while soaking up the sun.

    Inflatable Stand Up Paddle Board
    Inflatable Stand Up Paddle Board
    $149.99

    This Paddleboard is honestly such a steal. It comes with everything you need—board, paddle, pump, and even a non-slip mat. It’s super sturdy and easy to handle, and I’ve had a blast using it. Plus, it’s inflatable, so when you’re done, you can deflate it, pack it up, and store it away without any hassle. If you’re looking to get into paddleboarding, this is definitely the one you want!

    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    02/27/2025 10:36 am GMT

    2. Nature Walks or Hikes

      If you’ve got a love for nature, hiking and nature walks will make your workout routine feel more like a mini adventure.

      I’ll tell you, nothing beats the feeling of hiking up a trail you’ve never tried before – the fresh air, the beautiful views, and the pride of getting to the top. It’s not just good for your soul; it’s great for your body too.

      Whether you’re aiming for fat loss or just a general fitness boost, hiking is a solid addition to your winter workout routine.

      3. Puppy or Kitten Yoga

        If you love animals (Guilty), puppy or kitten yoga is a total game-changer. Imagine doing yoga with playful puppies or kittens climbing all over you while you try to hold your poses. Cuteness overload.

        These sessions are so good for reducing stress and improving mood. If you want a glow-up workout while playing with adorable animals, this is it.

        Just make sure you find a reputable studio where the animals are treated ethically.

        4. Aerial Hoop or Aerial Yoga

          Aerial hoop or aerial yoga is where you really take your workouts to the next level. It’s fun, it’s challenging, and it works your muscles in ways you didn’t know were possible.

          Plus, nothing makes you feel cooler than hanging in the air like some kind of aerial goddess.

          Whether you’re looking to target your core, improve your coordination, or just try something new, aerial yoga and hoop workouts are a full-body workout for women that’ll get you results – and a serious confidence boost.

          If you’re a beginner, start with the basics, and don’t worry if you can’t quite manage the hoop just yet. You’ll get there.

          📌 Pin this for later! ⬇

          5. Trampoline Workouts

            I’m talking about trampoline workouts – not just bouncing for fun (though that’s great too). Rebounding, or trampoline fitness, is a quick and easy workout at home that burns fat while feeling like you’re back in childhood.

            It’s low-impact, so it’s easy on your joints, but it still gets your heart pumping.

            Check out your local trampoline park for classes or bounce at home with a mini trampoline. Bonus: It’ll make you feel like a kid again.

            6. Rock Climbing or Bouldering

              If you want to feel like a badass, rock climbing and bouldering are where it’s at. It’ll test your strength and agility, and trust me, you’ll feel like an absolute legend when you reach the top.

              It’s the perfect workout for full body fat loss and building muscle.

              Climbing strengthens your arms, core, and legs, and the mental focus it requires will keep your mind sharp.

              Plus, the confidence you gain from conquering a tough climb is worth its weight in gold.

              7. Geocaching or Scavenger Hunts

                Let’s talk about adventure. Geocaching and scavenger hunts combine exercise and treasure hunting. It’s perfect for getting outside, exploring new areas, and getting your heart rate up without even realising it.

                And if you’re someone who loves a challenge, this is a great way to burn calories without ever stepping foot in the gym.

                Grab a friend, use your GPS, and explore the great outdoors while working your way through a fun scavenger hunt.

                You’ll be surprised how much fun it is and how much fat loss exercise you’ll get in the process.

                POSTS YOU MAY BE INTERESTED IN:

                Tips for Incorporating Joyful Movement into Your Routine

                Start Small

                No need to dive straight into hour-long workouts. Start with a short session – 15 to 30 minutes – and work your way up.

                Quick and easy workouts at home are a great way to start, especially when you’re short on time.

                Be Consistent

                Consistency is key. Set a regular schedule, whether it’s a daily stretch or a weekly hike. Once it becomes a habit, it’ll feel weird not to move.

                Whatever it is, make it a non-negotiable part of your routine. Regularity helps turn these activities into habits, and soon enough, you’ll find yourself looking forward to them.

                Listen to Your Body

                Your body will tell you what it needs. If something feels too much, scale back. If something feels right, go for it. Remember, it’s not about pushing yourself to the limit every time. It’s about finding what works and sticking to it.

                Make it Social

                The more, the merrier! Invite a friend or family member to join in on your workouts. It’s way more fun when you’ve got a workout buddy to hold you accountable and share the joy of movement with.

                Joyful Movement Ideas: Conclusion

                Joyful movement turned my fitness routine around. It helped me lose over 80 pounds and completely changed the way I think about exercise.

                Now, I’m all about finding ways to move that make me feel good, whether it’s paddleboarding, yoga with kittens, or hitting the trails.

                So, pick one activity from the list and commit to it for a week. I promise you’ll be hooked.

                Come back in a week, and let’s talk about how it went. Did it make you feel more relaxed? Did you feel more energised?

                Share your experience, and let’s keep this journey going together. Are you ready to commit to your own glow-up? Let’s do it!

                📌 Pin this for later! ⬇

              1. Weight Loss

                Not Losing Weight Despite a Calorie Deficit? Possible Reasons

                Introduction

                Hey there! Welcome, or welcome back! I hope you’re doing well. Today, I want to talk about something that’s all too common on a weight loss journey: Not losing weight despite a calorie deficit.

                Have you ever found yourself eating right, counting calories non-stop, and yet, the scale refuses to budge? It’s really annoying, right? You’re doing everything by the book, sticking to your calorie deficit, and still not seeing the results you hoped for.

                Well, you’re not alone. A lot of people face this challenge, and it’s more common than you might think. But don’t worry—there’s hope!

                In this post, we’ll have a look into some possible reasons why the weight isn’t coming off despite your efforts, and what you can do about it.

                not losing weight despite calorie deficit

                Possible Reasons for the Weight Loss Stall

                If you’re not losing weight despite a calorie deficit, the chances are…you’re probably not actually in a deficit. It’s easy to miscalculate and overlook certain factors that can throw off your calculations. Some common reasons for this and possible other causes are:

                1. Hidden Calories

                Let’s start with the sneaky culprits: hidden calories. It’s easy to overlook those small snacks or beverages that we consume throughout the day—a handful of nuts here, a latte there, or a bite of your friend’s dessert.

                As an advocate for a small calorie deficit, a few sneaky snacks here and there can quickly add up and sabotage your calorie deficit without you even realising it. (Kline & Pedersen, 2010).

                Tips to Accurately Track Food Intake

                • Keep a Food Diary: Write down everything you eat and drink, no matter how small. This helps identify patterns and hidden calories.
                • Use a Food Scale: Measuring your food can be eye-opening. Portion sizes can be tricky, and what looks like a small portion can actually be quite calorie-dense.
                • Drinks Count Too: Don’t forget to track liquid calories. Sodas, juices, and even some coffee drinks can be surprisingly high in calories.
                weight loss before and after

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

                2. Metabolic Adaptation

                Our bodies are incredibly adaptive and smart, sometimes to our frustration. When you reduce your calorie intake, your body might respond by slowing down your metabolism to conserve energy.

                This phenomenon, known as metabolic adaptation, can make it harder to lose weight over time. (Davies et al., 1989) (Reinhardt et al., 2015)

                How This Impacts Weight Loss

                • Energy Conservation: Your body might burn fewer calories at rest, making it harder to maintain a calorie deficit.
                • Plateau Effect: You might hit a weight loss plateau where your progress stalls despite sticking to your diet.

                To counteract this, consider slightly increasing your calorie intake for a short period and include strength training in your routine to build muscle.

                3. Inaccurate Tracking

                Even the best calorie-counting apps and food labels can have discrepancies. This can lead to unintentional overeating or underestimating your calorie intake. (Del Corral et al., 2009)

                Tips for Accurate Tracking

                • Double-Check Measurements: Ensure that you’re accurately measuring portions. A tablespoon of peanut butter, for example, can easily turn into two if you’re not careful.
                • Cross-Reference Data: Use multiple sources to verify calorie counts. Sometimes, different apps or websites have varying data for the same foods.
                • Use a Food Scale: This is especially important for calorie-dense foods. Weighing your food gives you a more precise measure than eyeballing portions.

                If you’re tired of swinging between restriction and overeating, there’s a way out. My post on Weight Loss Psychology 101: How to Break the Binge-Restrict Cycle for Good dives into the mindset shifts needed to create a balanced, sustainable approach to food. No more yo-yo dieting—just simple, realistic tips for lasting results!

                4. Muscle Gain vs. Fat Loss

                Another reason you’re not losing weight despite a calorie deficit? Because you’re gaining muscle!

                It’s essential to remember that losing weight and losing fat isn’t always the same thing. If you’ve been incorporating strength training into your routine, you might be gaining muscle, which is a good thing! (Redman et al., 2007)

                not losing weight despite a calorie deficit

                Understanding the Difference

                • Muscle is Denser Than Fat: Muscle takes up less space than fat, so even if the scale isn’t moving much, you might be losing inches and looking leaner.
                • Focus on Body Composition: Pay attention to how your clothes fit and consider taking body measurements. These can be better indicators of progress than the scale alone.

                5. Stress and Sleep

                Stress and lack of sleep can wreak havoc on your weight. When you’re stressed, your body produces cortisol, a hormone that can lead to weight gain, especially around your abdomen.

                Similarly, not getting enough sleep can affect your hunger hormones, making you feel hungrier and less satisfied after meals. (Deighton et al., 2014)

                Tips for Managing Stress and Improving Sleep

                • Stress Management: Try including relaxation techniques like deep breathing, meditation, or yoga into your daily routine.
                • Sleep Hygiene: Aim for 7-9 hours of quality sleep per night. Create a calming bedtime routine, keep your bedroom cool and dark, and avoid screens before bed.
                not losing weight despite a calorie deficit

                6. Medical Conditions

                Lastly, it’s important to acknowledge that certain medical conditions can impact weight loss. Conditions like hypothyroidism or polycystic ovary syndrome (PCOS) can make it more challenging to lose weight, even with a calorie deficit.

                Consult with a Healthcare Professional

                • Get a Check-Up: If you suspect a medical condition might be affecting your weight loss, schedule an appointment with your doctor.
                • Follow Professional Advice: Your healthcare provider can offer guidance tailored to your specific needs and may recommend treatments or lifestyle adjustments to help manage your condition.

                Practical Tips and Solutions

                Revamp Your Routine

                • Incorporate Different Exercises: Try adding a variety of workouts to your routine. If you’ve been focusing mainly on cardio, include strength training, HIIT (High-Intensity Interval Training), or even activities like yoga or pilates.
                • Change the Intensity: Increase the intensity or duration of your workouts gradually. For instance, add a few more minutes to your run or use heavier weights during strength training.
                • Consistency is Key: Stick to your new routine consistently. Remember, changes won’t happen overnight, but persistence pays off.
                • Be Patient: Understand that your body needs time to adjust and respond to new workouts. Trust the process and stay committed.

                Mindful Eating

                Eating mindfully can be a game-changer in managing your calorie intake and avoiding overeating. It’s about being present and fully enjoying your meals, which can help you know when you’re truly full.

                Tips for Mindful Eating

                • Slow Down: Take your time to chew and savour each bite. This not only aids digestion but also gives your brain time to register that you’re full.
                • Eliminate Distractions: Avoid eating while watching TV or working. Focus solely on your meal to better appreciate the flavours and textures.
                • Listen to Your Body: Pay attention to hunger and fullness cues. Eat when you’re hungry and stop when you’re satisfied, not stuffed.
                • Enjoy the Experience: Make mealtimes enjoyable by creating a pleasant environment. Set the table nicely and sit down to eat, even if it’s just a snack.
                mindful eating calorie deficit

                Stay Hydrated

                Hydration plays a big role in overall health and weight management. Sometimes, our bodies can mistake thirst for hunger, leading to unnecessary snacking.

                Tips to Stay Hydrated

                • Drink Plenty of Water: Aim for at least 8 glasses (64 ounces) of water a day. Your needs might vary based on activity level, climate, and individual health.
                • Carry a Water Bottle: Keep a reusable water bottle with you throughout the day to remind yourself to drink regularly.
                • Infuse Your Water: If plain water is too boring, add some squash to make it more appealing.
                • Drink Before Meals: Drinking a glass of water before meals can help you feel fuller and prevent overeating.

                Staying Positive and Motivated

                Celebrate Non-Scale Victories

                When the scale isn’t moving, it’s easy to feel discouraged. However, weight is just one measure of progress. There are so many other victories worth celebrating on your journey to better health.

                not losing weight despite a calorie deficit

                Focus on Other Signs of Progress

                • Clothes Fitting Better: Notice how your clothes fit. Sometimes, even if the scale doesn’t show a drop, your body composition might be changing, and your clothes start to feel looser.
                • Increased Energy Levels: Pay attention to how you feel throughout the day. Are you more energetic and less sluggish? That’s a big win!
                • Improved Fitness: Celebrate improvements in your fitness level. Maybe you can run longer, lift heavier weights, or recover faster from workouts.
                • Better Mood and Mental Health: Exercise and a healthy diet can significantly boost your mood and mental health. Feeling happier and more balanced is a fantastic non-scale victory.

                I hit a few plateaus during my fitness journey. It was always incredibly frustrating, and I would begin to doubt myself. So I would try to focus on how much fitter I was getting, or stronger.

                These small wins kept me motivated and reminded me that progress isn’t always reflected on the scale.

                Building a Support System

                Having a strong support system can make a world of difference when you’re striving to reach your health goals. Surrounding yourself with supportive friends, family, or even online communities can give you encouragement, accountability, and motivation.

                three women walking on brown wooden dock near high rise building during daytime

                Tips for Building a Support System

                • Lean on Friends and Family: Share your goals with your family and friends. Let them know how they can support you, whether it’s joining you for a workout, encouraging healthy eating, or simply being a positive voice.
                • Join Groups or Forums: There are many online communities where people share their weight loss journeys, offer tips, and encourage. Platforms like Reddit, Facebook groups, or fitness apps have supportive forums where you can connect with others facing similar challenges.
                • Find a Workout Buddy: Having someone to exercise with can make your workouts more enjoyable and keep you accountable. Plus, it’s a great way to bond and share progress.
                • Consider Professional Support: If you feel stuck, seeking help from a nutritionist, personal trainer, or therapist can provide personalized guidance and support tailored to your needs.

                Not Losing Weight Despite a Calorie Deficit: Conclusion

                There are a number of reasons why you’re not losing weight despite a calorie deficit. It’s essential to know that everyone’s weight loss journey is unique.

                What works for one person might not work for another, and that’s perfectly okay! Patience is key. Celebrate every small victory, stay consistent with your efforts, and don’t be too hard on yourself.

                Believe in your progress and keep moving forward. Every step you take is a step closer to your goals. Stay positive, stay motivated, and remember—you’ve got this!

                I’d love to hear from you! Share your experiences, tips, and challenges in the comments below. Do you have any specific concerns or need further advice? Don’t hesitate to ask—I’m here to help.

                If you enjoyed this post and want more tips and support on your journey, make sure to subscribe to the blog. Together, we can achieve our health goals and support each other along the way. Let’s keep going strong!

              2. Goals

                Achieve Breakthrough Results with the “Be, Do, Have” Mindset

                be do have mindset

                Right, let’s cut to the chase. How many times have you started a diet thinking, “Once I lose the weight, then I’ll be the kind of person who eats healthy and enjoys working out”? Or, “Once I hit my goal weight, then I’ll feel confident, happy, and finally have my life together”? That, my friend, is the Have, Do, Be mindset, and it is completely backwards.

                If you want lasting weight loss, more energy, and a healthier lifestyle, you need to flip that thinking on its head. You need to start with who you are, because when you become the type of person who prioritises their health, the right actions follow naturally, and the results take care of themselves.

                This is where the Be, Do, Have mindset comes in. Instead of waiting to have the body you want before you do the things that make you feel healthy and be the person you want to be, you start by shifting your identity.

                Let’s break it down properly.

                Table of Contents

                Understanding the Be, Do, Have Mindset

                The Be, Do, Have mindset is about becoming the person first, so that the right actions feel natural and lead to lasting results.

                Most people get stuck in the Have, Do, Be trap, which goes like this:

                • “Once I have the perfect body, then I’ll do all the right things, and finally be healthy and confident.”

                The problem is that this is not how habits work.

                Instead, flip the script:

                • “I am a healthy, active person. Because of that, I make choices that align with this identity, and as a result, I achieve my goals.”

                When I lost over 80 pounds, it was not because I suddenly found the perfect diet. It was because I stopped thinking of myself as “someone who is trying to lose weight” and started thinking of myself as someone who prioritises their health.

                And once I did that, the choices that felt impossible before became second nature.

                This is why mindset matters more than meal plans or workout routines. You can have the best programme in the world, but if you do not believe you are the kind of person who follows through, you will not stick with it.

                So, let’s break down how to implement the Be, Do, Have mindset in a way that actually works.

                Be – Developing the Right Mindset

                This is where everything starts. Before you even think about what workouts to do or what meals to eat, you need to decide who you are.

                Ask yourself:

                • What kind of person do I want to be?
                • What habits does that person have?
                • What daily choices do they make?

                If you want to be someone who is fit, healthy, and full of energy, then that person probably:

                • Moves their body regularly
                • Eats food that fuels them
                • Listens to their body rather than following fad diets
                • Does not obsess over the number on the scale

                Visualisation and Affirmations: Getting Your Brain on Board

                Your brain responds to the story you tell it. If you constantly tell yourself, “I always fail at weight loss,” your brain will believe it and make sure you find proof to support that belief.

                So, let’s rewrite the script.

                Try this:

                • Visualisation: Every morning, picture yourself as that healthy, confident person. What do they wear? How do they act? What kind of food do they enjoy?
                • Positive affirmations: Repeat statements like, “I am the kind of person who makes healthy choices effortlessly.”

                It might feel silly at first, but rewiring your brain is half the battle.

                Surround Yourself with Positivity

                Your environment plays a big role in shaping your mindset. If you are surrounded by people who constantly complain about dieting, skip workouts, or make you feel guilty for trying to improve yourself, it is going to be an uphill battle.

                Swap out:

                • Friends who roll their eyes when you order a salad
                • Social media accounts that make you feel bad about yourself
                • Negative self-talk that tells you this is “just another failed attempt”

                For:

                • Supportive people who lift you up
                • Fitness and mindset content that inspires you
                • Daily reminders that you are capable of change

                Do – Taking Consistent, Joyful Action

                Once you have decided who you are, it is time to act like that person would.

                Most people fail at weight loss because they pick actions they hate. If you are dragging yourself through miserable workouts and eating boring salads, no wonder you keep quitting.

                The Be, Do, Have mindset says: choose actions you actually enjoy, so they feel effortless.

                Finding Joy in Movement

                Forget workouts you hate just because they “burn more calories.”

                • If you hate running, try weightlifting.
                • If the gym makes you anxious, try at-home workouts.
                • If structured exercise is not your thing, go for a hike, dance, or do yoga.

                The goal is to move because it feels good, not because you are punishing yourself for what you ate.

                📌 Pin this for later! ⬇

                be do have mindset

                Eating in a Way That Aligns with Your Identity

                A person who prioritises their health does not diet constantly. They eat in a way that fuels them, satisfies them, and fits their life.

                • No more “starting over Monday” after a weekend binge.
                • No more restricting yourself so much that you give up.
                • Instead, eat how a healthy person eats—with balance, not extremes.

                This means:

                • Making nutritious choices most of the time
                • Enjoying treats without guilt
                • Focusing on consistency over perfection

                Have – Achieving the Results You Want

                Now for the best part—when you focus on being the right person and doing the right things, the results take care of themselves.

                Setting Goals That Actually Stick

                Instead of saying, “I need to lose 20 pounds,” shift it to:

                • “I want to feel stronger and have more energy.”
                • “I want to move my body in a way that makes me happy.”

                The weight loss will happen naturally when you stop obsessing over it.

                Tracking Progress Without Getting Obsessed

                Forget only relying on the scale. Try tracking:

                • How strong you feel
                • How well you sleep
                • How your energy levels improve
                • How your clothes fit

                Because those things matter far more than a number.

                Celebrating Small Wins

                Every time you make a choice that aligns with your new identity, that is a win.

                • Got a workout in, even if it was short? Win.
                • Chose a nutritious meal when you could have skipped it? Win.
                • Said “I am capable of change” instead of “I always fail”? Massive win.

                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!

                Final Thoughts: The Be, Do, Have Mindset in Action

                If you have been waiting to have the body you want before you act like a healthy person, it is time to flip the script.

                Be the kind of person who prioritises their health.
                Do the things that person would do.
                Have the results as a natural consequence.

                Because the truth is, you do not have to wait to be the person you want to be. You can start acting like them today. And when you do, the results will come.

                Now, tell me—what is one small way you are going to start being that person today? Let’s hear it.

                📌 Pin this for later! ⬇

                be do have mindset

                Further Reading

                • Positive Correlation with Exercise Frequency: Individuals with a growth mindset about fitness are more likely to engage in regular physical exercise. This relationship is mediated by higher self-efficacy and the value they place on fitness (Orvidas, Burnette, & Russell, 2018).
                • Impact on Exercise Efficacy: Growth mindsets about fitness lead to increased exercise intentions and improved perceptions of exercise efficacy and value, though direct manipulation of mindsets may not always predict immediate changes in exercise behaviour (Orvidas, Burnette, & Russell, 2018).
                • Adaptability and Positive Emotions: Growth mindsets foster adaptability, which in turn enhances positive learning emotions, self-concept, and self-efficacy while reducing anxiety (Zarrinabadi et al., 2021).
                • Overall Benefits: Growth mindsets are associated with better mental health, resilience, and well-being, helping individuals to better manage stress and overcome challenges in various aspects of life, including health and fitness (Haimovitz, 2019).
              3. Nutrition, Weight Loss

                Wholesome Foods For A Happy And Sustainable Weight Loss

                Introduction

                Hey there! Welcome, or welcome back! If you’ve ever found yourself frustrated with yo-yo dieting or restrictive weight loss plans, you’re not alone! True, sustainable weight loss is all about making gradual, lasting changes that you can stick with for a long time, and have them become part of your life. It’s not about depriving yourself or jumping on the latest diet fad. Instead, it’s about embracing wholesome foods—minimally processed, nutrient-dense options.

                In this post, I want to explain more about sustainable weight loss and the role wholesome foods play in achieving long-term weight management. This includes practical tips for making these foods a regular part of your diet and some of my favourite recipes that prove healthy eating can be delicious!

                wholesome foods

                What Is Sustainable Weight Loss?

                Sustainable weight loss is about creating a healthy lifestyle that you can maintain over time, rather than quick fixes. It’s important because it focuses on long-term health benefits rather than short-term results. Unlike crash diets, which are all about fast results through extreme restriction or eliminating entire food groups, sustainable weight loss promotes steady progress with balanced eating and regular exercise.

                I know this firsthand from my own journey. When I decided to lose weight, I knew I needed a plan that I could stick with for the long haul. Over time, I lost over 80 pounds by making small, consistent changes to my diet and lifestyle.

                Instead of crash diets and extreme measures, I focused on wholesome foods—nutrient-dense, minimally processed options that fueled my body and kept me feeling full. This approach not only helped me lose weight but also improved my overall health, well-being and self-confidence.

                Crash diets and extreme measures might show quick results, but they often lead to muscle loss, nutritional deficiencies, and a slowed metabolism. Worse, they can create a cycle of weight loss and gain that’s tough on both your body and your mental health. This approach is not good for you in the long run.

                POSTS YOU MAY BE INTERESTED IN:

                weight loss plate

                Finding Balance with the 80/20 Rule

                One of the key lessons I learned during my weight loss journey is the importance of balance. Strict diets that ban your favourite foods can make you feel deprived and are hard to stick to. That’s why I started using the 80/20 rule, which played a huge role in my weight loss success.

                The 80/20 rule is simple: 80% of the time, you focus on eating nutritious, wholesome foods—like fruits, vegetables, proteins, whole grains, and healthy fats. These foods provide your body with the essential nutrients it needs to thrive, keeping you energised and satisfied. The other 20% of the time, you allow yourself to enjoy your favourite treats without guilt. This could be anything from a piece of chocolate cake to a burger with friends.

                This approach helps you find a healthy balance between nourishing your body and enjoying life’s pleasures. It stops you from feeling deprived and makes it easier to stick to your healthy eating habits in the long run. During my journey, I found that following the 80/20 rule allowed me to stay committed to my weight loss goals while still enjoying the foods I love.

                It turned healthy eating from a restrictive chore into a sustainable lifestyle.

                weight loss before and after wholesome foods

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

                What Makes a Food Wholesome?

                Wholesome foods are the cornerstone of a healthy diet, for both overall well-being and weight loss. But what exactly makes a food “wholesome”? In essence, wholesome foods are nutrient-dense, minimally processed, and as close to their natural state as possible.

                Defining Wholesome Foods

                Nutrient-Dense: Wholesome foods pack a lot of essential nutrients—like vitamins, minerals, and fibre—into each serving. Basically, you get more bang for your buck nutritionally, helping you get the most out of what you eat.

                Minimally Processed: The less processing a food undergoes, the more nutrients it retains. Minimally processed foods are free from unnecessary additives, preservatives, and artificial ingredients that can detract from their nutritional value.

                Natural: Wholesome foods come from nature, not a factory. They include fresh fruits and vegetables, whole grains, lean proteins, and healthy fats.

                wholesome foods market

                Key Characteristics of Wholesome Foods

                1. High in Vitamins and Minerals: Essential for maintaining bodily functions, vitamins and minerals boost your immune system, support growth and development, and help cells and organs do their jobs.
                2. Rich in Fibre: Fibre aids in digestion, helps control blood sugar levels, and keeps you feeling full longer, which is extra important when you are cutting calories. Foods like vegetables, fruits, legumes, and whole grains are good sources of fibre.
                3. Contains Healthy Fats: Not all fats are created equal. Healthy fats, found in avocados, nuts, seeds, and olive oil, are vital for brain health, hormone production, and satiety.
                4. Natural Sugars and Low in Added Sugars: Wholesome foods contain natural sugars that are accompanied by fibre and other nutrients, unlike added sugars that provide empty calories and can lead to weight gain and other health issues.

                Supporting Health and Weight Loss

                Incorporating wholesome foods into your diet supports overall health and weight loss in many ways:

                • Sustained Energy: Nutrient-dense foods provide steady, long-lasting energy without the crashes associated with processed foods.
                • Improved Satiety: Foods high in fibre and healthy fats help you feel full and satisfied, reducing the temptation to overeat.
                • Balanced Blood Sugar: Wholesome foods help maintain stable blood sugar levels, preventing the spikes and crashes that can lead to cravings and overeating.
                • Nutrient Sufficiency: By eating a variety of wholesome foods, you ensure your body gets all the essential nutrients it needs to function optimally, supporting metabolism and overall health.
                wholesome foods

                Key Wholesome Foods for Weight Loss

                Fruits and Vegetables

                Importance: Fruits and vegetables are high in fibre, vitamins, and minerals while being low in calories. This makes them great for weight loss, as they fill you up without adding too many calories.

                Examples: Leafy greens (spinach, kale), berries (strawberries, blueberries), apples, carrots, and broccoli.

                Incorporation Tips:

                • Smoothies: Blend spinach or kale with berries and a banana for a nutrient-packed smoothie.
                • Salads: Add a variety of veggies to your salads, including leafy greens, carrots, and bell peppers.
                • Stir-Fries: Incorporate broccoli, bell peppers, and other veggies into your stir-fries.

                Whole Grains

                Benefits: Whole grains retain their bran and germ, making them higher in fibre, vitamins, and minerals compared to refined grains. They help maintain steady energy levels and keep you full longer.

                Examples: Quinoa, brown rice, oats, and whole wheat.

                Incorporation Tips:

                • Breakfast: Start your day with oatmeal topped with fresh fruit and nuts.
                • Lunch/Dinner: Use quinoa or brown rice as a base for salads and bowls.

                Lean Proteins

                Role: Protein is essential for satiety and muscle maintenance. It helps keep you full and supports muscle repair and growth, which is important when you’re in a calorie deficit and losing weight.

                Examples: Chicken breast, fish, beans, lentils, and tofu.

                Incorporation Tips:

                • Grilled Chicken: Add grilled chicken breast to salads or wraps.
                • Fish: Enjoy baked or grilled fish with a side of veggies for dinner.
                • Beans and Lentils: Make soups or stews with beans and lentils.
                • Tofu: Stir-fry tofu with vegetables for a quick meal.

                Healthy Fats

                Importance: Healthy fats are vital for brain health, hormone production, and satiety. They also help absorb fat-soluble vitamins like A, D, E, and K.

                Examples: Avocados, nuts, seeds, and olive oil.

                Incorporation Tips:

                • Salads: Add avocado slices to your salads for a creamy texture.
                • Snacks: Enjoy a handful of nuts or seeds as a snack.
                • Cooking: Use olive oil for cooking and drizzling over vegetables.
                • Smoothies: Blend a tablespoon of chia seeds or flaxseeds into your smoothies.

                Dairy and Alternatives

                Choosing: Opt for low-fat and nutrient-rich dairy products to support your weight loss while getting essential nutrients like calcium and protein.

                Examples: Greek yoghurt, cottage cheese, almond milk, and soy products.

                Incorporation Tips:

                • Breakfast: Have Greek yoghurt with berries and a drizzle of honey for breakfast.
                • Snacks: Enjoy cottage cheese with sliced fruit or a sprinkle of nuts.
                • Smoothies: Use almond milk or soy milk as a base for your smoothies.
                wholesome foods sliced bread on brown wooden chopping board

                POSTS YOU MAY BE INTERESTED IN:

                Meal Planning with Wholesome Foods

                Meal planning is a game-changer when it comes to sustainable weight loss. It helps you make healthier choices, avoid last-minute convenient options, and stay on track with your goals. Here’s why it’s important and how you can create balanced meals with wholesome foods.

                Importance of Planning and Preparing Meals

                Consistency: Meal planning ensures you have a steady supply of meals, helping you stick to your healthy eating habits even when life gets busy.

                Portion Control: Preparing meals in advance allows you to portion out your food correctly, preventing overeating.

                Nutrient Balance: Planning helps you ensure your meals are well-balanced, providing the right mix of protein, carbohydrates, fats, and essential vitamins and minerals.

                Time and Money Savings: With a meal plan, you can buy groceries in bulk and prepare meals ahead of time, saving you both time and money.

                Tips for Creating Balanced Meals with Wholesome Foods

                1. Plan Ahead:

                • Set aside time each week to plan your meals and make a grocery list.
                • Choose recipes that are easy to prepare and incorporate a variety of wholesome foods.

                2. Focus on Balance:

                • Ensure each meal includes a source of lean protein, healthy fats, and fibre-rich carbohydrates.
                • Aim to fill half your plate with vegetables, a quarter with protein, and a quarter with whole grains.

                3. Batch Cooking:

                • Cook larger portions of meals and store leftovers for quick lunches or dinners throughout the week.
                • Prepare components like grains, proteins, and chopped vegetables in advance to save time on busy days.

                4. Healthy Snacks:

                • Plan for healthy snacks to keep you satisfied between meals and prevent unhealthy cravings.
                • Include options like fresh fruit, nuts, Greek yoghurt, and veggie sticks with hummus.

                5. Variety is Key:

                • Mix up your meals to avoid boredom and ensure you’re getting a wide range of nutrients.
                • Experiment with different wholesome foods and recipes each week.

                6. Use Simple Recipes:

                • Choose recipes with minimal ingredients and straightforward instructions to make meal prep less daunting.
                • Focus on meals that can be prepared in one pot or pan to reduce cleanup time.

                7. Stay Flexible:

                • Allow some flexibility in your meal plan to accommodate cravings or unexpected events.
                • The 80/20 rule can help you enjoy occasional treats without feeling guilty.
                80 20 eating

                Recipes with Wholesome Foods

                These are some of my favourite recipes that have helped me on my weight loss journey. They’re nutritious, filling, easy to prepare, and incorporate into your daily routine. I’ve linked to some of my go-to recipes online that you can try out. Enjoy!

                Breakfast

                Lunch

                Dinner

                Tips for Staying on Track

                Staying on track with your weight loss goals can seem challenging, but it doesn’t have to be! It’s all about finding what works for you and sticking with it. Here are some tips that helped me along my journey and can help you too:

                Mindful Eating Practices

                Pay Attention to Hunger Cues: Listen to your body. Eat when you’re truly hungry and stop when you’re satisfied. It’s easy to eat out of boredom or stress, but being mindful can make a big difference.

                Portion Sizes: Keeping an eye on portion sizes helped me a lot. Try using smaller plates and bowls to help control how much you eat.

                Slow Down: Eating slowly can help you realise when you’re full. Take your time, enjoy each bite, and savour the flavours. It made a big difference for me in avoiding overeating.

                Be Patient and Consistent

                Long-Term Success: Sustainable weight loss is a marathon, not a sprint. Be patient with yourself. Progress can be slow, but every small step counts. That’s why it’s so important to learn ways to enjoy the journey!

                Setting Realistic Goals: Set small, achievable goals to keep yourself motivated. Celebrate your progress, no matter how small.

                Staying Positive: Focus on your positive changes and how they improve your health. Remember, it’s about the journey and enjoying the process.

                wholesome foods

                POSTS YOU MAY BE INTERESTED IN:

                Wholesome Foods For A Happy And Sustainable Weight Loss: Conclusion

                Starting a sustainable weight loss journey can be both rewarding and challenging, but it’s all about making small, lasting changes that fit into your lifestyle. By focusing on wholesome foods—those nutrient-dense, minimally processed foods —you can create a balanced diet that supports your health and helps you achieve your weight loss goals.

                But remember to treat yourself! Allowing room for your favourite treats is important for maintaining a healthy relationship with food and stops you from feeling deprived. The 80/20 rule is a perfect way to strike this balance—80% of the time, focus on wholesome foods, and 20% of the time, enjoy your favourite snacks or desserts without guilt.

                Ready to start your journey to sustainable weight loss? Start by incorporating some of these wholesome foods into your daily routine and see the difference they can make. Try out the recipes I’ve linked and let me know which ones become your favorites!

                I’d love to hear about your progress and any tips you’ve discovered along the way. Share your experiences and favourite recipes in the comments below. Don’t forget to subscribe to my blog for more tips and inspiration to keep you motivated on your path to a healthier, happier you.

              4. Habits, Uncategorized

                15 Good Habits for a Healthier Life

                Introduction

                Hey there! Welcome, or welcome back! Today we’re talking about habits. Have you ever felt like you wanted to make healthier choices but weren’t sure where to start? Trust me, I get it! It can be overwhelming trying to figure out the best habits to adopt for a healthier lifestyle. That’s exactly why I’ve put together this post. Today, I’m going to cover “15 Good Habits” that can help you transform your life.

                Having been on my health journey, losing over 80lbs, I learned how powerful small habits can be. They’ve helped me manage my weight, reduce stress, and boost my overall well-being. And the best part? You can start introducing even the smallest habits today and see the benefits in no time.

                Running a healthier life is for everyone, and you deserve to feel amazing. So, let’s get started with ’15 Good Habits for a Healthier Life’!

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

                15 Good Habits

                Introducing These 15 Good Habits To Your Life

                Before beginning to introduce any of these 15 good habits, let’s talk about something important: the tendency to want to do everything at once. I get it—when you’re motivated to make a change, it’s tempting to try and overhaul your entire lifestyle overnight. But, introducing too many habits at once can be overwhelming and unsustainable.

                It’s natural to feel inclined toward an all-or-nothing approach, but real, lasting change comes from taking small, manageable steps. Instead of trying to implement all 15 good habits right away, start with just one or two. Focus on incorporating these into your daily routine until they become second nature and once you’re comfortable, gradually add more habits.

                This approach helps you build a strong foundation and increases your chances of success. It also prevents burnout and makes the process more enjoyable. Remember, creating a healthier lifestyle is a marathon, not a sprint. Patience and consistency are key.

                So, as you read through these habits, think about which ones resonate with you the most and start there.

                woman smiling while cooking

                Habit 1: Drink More Water

                I know, I know – this isn’t a groundbreaking recommendation. But staying hydrated is one of the simplest yet most powerful habits you can add to your life.

                Water is essential for nearly every function in your body, from keeping your skin glowing to helping your organs work efficiently. So, when you’re well-hydrated, your body can perform at its best and means you’ll feel more energetic and focused.

                Tips for increasing water intake:

                • Carry a Water Bottle: Always have a water bottle with you, whether you’re at work, in the car, or at the gym. This makes it convenient to sip throughout the day.
                • Set Reminders: Use your phone or an app to remind you to drink water at regular intervals. Sometimes, we just need a little nudge to remember.
                • Infuse Your Water: If plain water feels boring, try adding natural flavours like slices of lemon, or squash.
                • Start Your Day with Water: Make it a habit to drink a glass of water first thing in the morning. It helps rehydrate your body after a night of sleep.
                • Eat Water-Rich Foods: Incorporate fruits and vegetables with high water content, like
                • watermelon, cucumbers, and oranges, into your diet.
                15 good habits

                Habit 2: Get Enough Sleep

                Getting enough sleep helps your body repair itself, lets your brain process all the stuff from the day, and therefore gives you the energy you need to tackle tomorrow.

                Here are some easy tips to help you sleep better:

                • Set a Sleep Schedule: Try to go to bed and wake up at the same time every day. Your body loves a routine!
                • Wind Down Before Bed: Do something relaxing like reading or taking a warm bath to help you unwind.
                • Ditch the Screens: Turn off your phone, tablet, or TV at least an hour before bed. The blue light messes with your sleep.
                • Make Your Bedroom Cosy: Keep it cool, dark, and quiet, and make sure your bed is comfy.
                • Watch What You Eat and Drink: Avoid big meals, caffeine, and alcohol close to bedtime—they can mess with your sleep.

                Habit 3: Incorporate Physical Activity

                Exercise boosts your energy, helps manage weight, and keeps your heart healthy. Plus, it’s amazing for lifting your mood.

                Here are some fun and easy ways to get more active:

                • Find What You Love: Whether it’s dancing, hiking, cycling, or yoga, choose activities you enjoy so it doesn’t feel like a chore.
                • Start Small: If you’re new to exercise, start with short sessions. Even a 10-minute walk can make a difference.
                • Make it Social: Grab a friend or join a class. Working out with others can make it more fun and keep you motivated.
                • Sneak in Activity: Take the stairs, park further away, or do a quick workout during TV commercials. Little things add up!
                • Set Goals: Aim for at least 30 minutes of moderate exercise most days. Setting goals can help you stay on track and see your progress.

                POSTS YOU MAY BE INTERESTED IN:

                Habit 4: Practice Mindfulness and Meditation

                Practising mindfulness and meditation can do amazing things for your mental health. It helps reduce stress, improve focus, and make you feel more connected to the present moment.

                Here are some simple ways to get started:

                • Start Small: Begin with just a few minutes of meditation each day. Even 3-5 minutes can make a big difference.
                • Find a Quiet Spot: Choose a peaceful place where you won’t be disturbed. It could be a cosy corner of your home or a quiet park.
                • Focus on Your Breathing: Pay attention to your breath. Inhale deeply, exhale slowly, and let your mind calm down.
                • Use Guided Meditations: There are plenty of apps and online videos that can guide you through meditation if you’re not sure where to start.
                • Be Consistent: Try to practice at the same time every day to build a habit. It could be in the morning to start your day or at night to wind down.
                15 good habits

                Habit 5: Eat a Balanced Diet

                Alright, let’s talk food! Eating a balanced diet is key to feeling your best and staying healthy. It’s all about giving your body the nutrients it needs to function well, keep your energy up, and maintain a healthy weight.

                Here are some tips for eating a balanced diet:

                • Mix it Up: Include a variety of foods in your meals—fruits, veggies, whole grains, lean proteins, and healthy fats. Variety ensures you get a wide range of nutrients.
                • Portion Control: Pay attention to portion sizes. It’s easy to overeat, even healthy foods, so be mindful of how much you’re putting on your plate.

                POSTS YOU MAY BE INTERESTED IN:

                Habit 6: Plan Your Meals

                Taking the time to plan your meals can simplify your life, save you money, and help you eat healthier. It’s all about being prepared and making intentional choices.

                Here’s how to get started with meal planning:

                • Pick a Planning Day: Choose one day a week to plan your meals. This helps you stay organised and ensures you have all the ingredients you need.
                • Create a Menu: Decide what you’ll eat for each meal and make a menu. Include a variety of foods to keep your meals interesting and nutritious.
                • Make a Shopping List: Write down everything you need for the week. Having a list helps you avoid unnecessary purchases and keeps you focused on healthy options.
                • Prep in Advance: Spend some time prepping ingredients or even entire meals.
                • Use Leftovers: Plan meals that can be turned into leftovers for the next day, therefore, this saves time and reduces food waste. One of my favourite meals to make is these Leftover Roast Chicken Tacos the day after a Sunday roast.

                Habit 7: Create a Morning Routine

                Starting your day with a solid morning routine can set the tone for a productive and positive day. A good morning routine helps you feel organised, reduces stress, and boosts your overall well-being.

                Here are some tips to create a morning routine that works for you:

                • Wake Up at the Same Time: Try to wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and makes it easier to get up in the morning.
                • Move Your Body: Incorporate some form of physical activity into your morning. It could be a quick workout, a yoga session, or even a brisk walk. This boosts your energy and mood for the rest of the day.
                • Eat a Healthy Breakfast: Fuel your body with a nutritious breakfast. Include a mix of protein, healthy fats, and whole grains to keep you satisfied and energised.
                • Plan Your Day: Take a few minutes to plan your day. Write down your tasks and goals to stay organised and focused. This helps reduce stress and improves productivity.
                morning routine

                Habit 8: Limit Screen Time

                Limiting screen time can improve your physical and mental health, enhance your productivity, and help you reconnect with the real world.

                Here are some tips to help you cut back on screen time:

                • Set Screen-Free Zones: Designate certain areas of your home, like the dining room or bedroom, as screen-free zones to encourage more face-to-face interactions and better sleep.
                • Schedule Breaks: Use the 20-20-20 rule to reduce eye strain—every 20 minutes, take a 20-second break to look at something 20 feet away. It gives your eyes a needed rest.
                • Unplug Before Bed: Turn off screens at least an hour before bedtime. The blue light from devices can interfere with your sleep, so read a book or do a relaxing activity instead.
                • Track Your Screen Time: Use apps or built-in phone features to monitor how much time you’re spending on screens. This can help you become more aware and make conscious changes.
                • Engage in Other Activities: Find hobbies or activities that don’t involve screens, such as reading, crocheting, and board games. These can be more fulfilling and better for your health.
                • Limit Social Media: Set specific times for checking social media and stick to them. Consider removing apps from your phone to reduce the temptation to mindlessly scroll.

                Habit 9: Stay Organised

                Having ADHD, staying organised hasn’t always been easy for me but finding systems that work for you will make your life run smoother and help reduce stress. So, when your space and schedule are in order, you can focus better and feel more in control.

                Here are some tips to help you stay organised:

                • Declutter Regularly: Spend a few minutes each day tidying up. Add it to your morning routine if it’s something you want to get out of the way. Getting rid of unnecessary items can make your space feel more open and calm.
                • Use a Planner: Keep track of your tasks, appointments, and goals in a planner. Whether it’s digital or paper, having a place to write things down can help you stay on top of your responsibilities. I use the app Housy, which lets me add recurring tasks by room, and sets priority levels.
                • Plan Your Week: At the start of each week, take a few minutes to plan out your schedule. Look at your appointments, deadlines, and goals to ensure you’re prepared for what’s ahead.
                • Designate Spaces: Give everything a home. Assign specific places for your keys, mail, and other frequently used items so you always know where to find them. I’m a big fan of storage boxes and baskets, a place where I can just throw items in!
                15 good habits

                Habit 10: Practice Gratitude

                Practising gratitude can change your outlook on life and improve your happiness. It’s all about focusing on the positive aspects of your life and appreciating what you have.

                Here are some simple ways to practice gratitude:

                • Keep a Gratitude Journal: Write down three things you’re grateful for each day. They can be big or small—what matters is acknowledging the good in your life.
                • Express Thanks: Take the time to thank people in your life. Whether it’s a quick text, a handwritten note, or a heartfelt conversation, expressing gratitude strengthens your relationships.
                • Mindful Moments: Spend a few moments each day reflecting on what you’re grateful for. It can be during your morning coffee, a walk outside, or before you go to bed.
                • Gratitude Jar: Start a gratitude jar with your family. Write down things you’re grateful for on small pieces of paper and add them to the jar. At the end of the month or year, read them together.
                • Positive Affirmations: Begin your day with positive affirmations. Remind yourself of the things you appreciate about your life, your abilities, and your journey.

                Habit 11: Set Achievable Goals

                Having achievable goals is a great way to make progress and stay motivated. Therefore, having clear, realistic goals gives you direction and a sense of purpose, helping you focus on what truly matters.

                Here are some tips to set and achieve your goals:

                • Be Specific: Define your goals clearly. Instead of saying, “I want to be healthier,” say, “I want to walk 30 minutes a day, five times a week.”
                • Break It Down: Divide larger goals into smaller, manageable steps. This makes them less overwhelming and easier to tackle.
                • Set a Timeline: Give yourself a deadline to stay on track. Having a timeframe helps you stay focused and motivated.
                • Write It Down: Document your goals and track your progress. Seeing your achievements on paper can boost your motivation and help you stay committed.
                • Stay Flexible: Be prepared to adjust your goals if needed. Life happens, and being adaptable can help you stay on course without getting discouraged.
                • Celebrate Milestones: Acknowledge and celebrate your progress along the way. Rewarding yourself for small achievements keeps you motivated and positive.

                POSTS YOU MAY BE INTERESTED IN:

                Habit 12: Limit Processed Foods

                Cutting back on processed foods can significantly improve your health and well-being. Processed foods shouldn’t be completely cut out of your diet, we all need balance! But processed foods often contain added sugars, unhealthy fats, and preservatives that aren’t good for your body. So focusing on whole, natural foods is a great way to ensure you’re getting the nutrients you need.

                Here are some tips to help you limit processed foods:

                • Read Labels: Check the ingredient list on packaged foods. If you see a long list of ingredients, especially ones you can’t pronounce, it’s probably highly processed.
                • Cook at Home: Preparing meals at home gives you control over what goes into your food. You can use fresh ingredients and avoid unnecessary additives.
                • Snack Smart: Choose whole food snacks like fruits, nuts, yoghurt, or veggies instead of processed snacks like crisps or sweets.

                Habit 13: Take Time for Yourself

                Taking time for yourself is so important for your mental and emotional well-being. It’s easy to get caught up in the hustle and bustle of daily life, so carving out some “me time” can help you recharge and stay balanced.

                Here are some ways to make sure you’re taking time for yourself:

                • Schedule It: Just like any other important appointment, schedule time for yourself in your calendar. Treat it as non-negotiable.
                • Find Your Passion: Engage in activities you love, whether it’s reading, painting, gardening, or playing an instrument. Doing something enjoyable can help you relax and unwind.
                • Practice Self-Care: Self-care can be anything that makes you feel good—taking a bubble bath, going for a walk, meditating, or even just sitting quietly with a cup of tea.
                • Unplug: Disconnect from your devices for a bit. Turn off notifications, put your phone on aeroplane mode, and enjoy some screen-free time.
                • Set Boundaries: Learn to say no to commitments that drain your energy. It’s important to set boundaries to protect your time and well-being.
                • Reflect and Journal: Spend some time reflecting on your day or writing in a journal. This can help you process your thoughts and feelings, providing mental clarity and relief.

                Habit 14: Spend Time Outdoors

                Spending time outdoors is so good for you and something I try to make non-negotiable everyday. Fresh air, sunlight, and nature can do wonders for your well-being, consequently helping you feel more relaxed, energised, and connected to the world.

                Here are some ways to incorporate more outdoor time into your routine:

                • Take a Daily Walk: Make it a habit to take a walk outside each day, whether it’s around your neighbourhood, in a park, or along a nature trail. Walking is great exercise and allows you to enjoy the beauty of nature.
                • Exercise Outside: Try doing your workouts outside instead of at the gym. Running, cycling, yoga, or even strength training can be done in a park or backyard.
                • Have Outdoor Meals: If the weather is nice, eat your meals outside. Whether it’s a picnic in the park or just lunch on your patio, dining al fresco can be a refreshing change.
                • Garden: Gardening is a rewarding way to spend time outdoors. It’s a great form of physical activity and can be incredibly satisfying as you watch your plants grow.
                • Explore New Places: Make it a goal to visit new outdoor locations, like hiking trails, beaches, or nature reserves. Exploring different environments keeps things interesting and can be a fun adventure.
                beginners running guide

                Habit 15: Maintain Social Connections

                Building and maintaining social connections is vital for your mental and emotional well-being. Strong relationships provide support, enhance happiness, and help you cope with life’s challenges.

                Here are some ways to nurture your social connections:

                • Stay in Touch: Regularly reach out to friends and family through calls, texts, or social media. Even a quick message can strengthen your bond.
                • Schedule Regular Meet-Ups: Plan regular get-togethers with friends or family, whether it’s a weekly dinner, a monthly coffee date, or a virtual hangout.
                • Join Groups or Clubs: Engage in activities or hobbies that interest you and join groups or clubs related to those interests. This is a great way to meet new people and build connections.
                • Be Present: When you’re with friends or family, be fully present. Put away your phone, listen actively, and engage in meaningful conversations.
                • Volunteer: Volunteering is a wonderful way to meet new people and make a positive impact in your community. It can also give you a sense of purpose and fulfilment.
                • Offer Support: Be there for others. Offering support and being a good listener can strengthen your relationships and provide mutual benefits.

                15 Good Habits: Conclusion

                Incorporating good habits into your daily routine is the foundation of a healthier, happier life. Each of these 15 good habits can make a significant impact on your mental and physical health.

                Remember, it’s all about making small, sustainable changes that you can stick with over the long term. Again, you don’t have to implement all these habits at once. So, as you read through these ’15 Good Habits’ choose one or two that resonate with you, and gradually add more as you become comfortable.

                Creating a healthier lifestyle is a journey, not a destination. So celebrate your progress, no matter how small, and be kind to yourself along the way. By committing to these healthy habits, you’re investing in your future self and paving the way for a more vibrant, balanced, and fulfilling life.

                Have you enjoyed the post ’15 Good Habits for a Healthier Life’? Leave me a comment below with the habits that resonated most with you and why!

              5. Fitness

                How to Start Running When Overweight: A Guide for Beginners

                So, you’ve decided to start running. Brilliant choice! Whether it’s for weight loss, fitness, stress relief, or just proving to yourself that you can do it, I’m here to tell you: YES, YOU CAN.

                Now, if you’re carrying extra weight, I get it—running can feel intimidating.

                Maybe you’re worried about injuries, stamina, or looking out of place, or maybe you’re convinced you’ll collapse after 30 seconds. Trust me, I’ve been there. When I first started, I thought running was reserved exclusively for the super-fit.

                But here’s the truth—running is for EVERYONE, no matter your size, shape, or fitness level.

                And guess what? You don’t need to be thin to be a runner. You just need to start.

                This guide will help you get going the right way—without injuries, without embarrassment, and without quitting after one attempt. So, lace up, take a deep breath, and let’s get moving!

                Oh, and if you’re here because you’re trying to lose weight through running, don’t miss Running for Weight Loss: How to Maximise Fat Burn for a breakdown on how to burn fat efficiently while running.

                Table of Contents

                1. Forget What You Think a “Runner” Looks Like

                First things first—ditch the idea that running is only for slim, fast, athletic types. That’s a load of rubbish. Running is for anyone who wants to move their body, push themselves, and feel amazing while doing it.

                If you’re worried about judgment, let me tell you this—most runners are too busy trying to breathe to care what anyone else is doing. And if anyone dares to judge? That sounds like a ‘them’ problem!

                2. Start With Walking (Yes, Really)

                I know, I know—you came here to learn about running, not walking. But hear me out. If you’re starting from scratch, jumping straight into running is a surefire way to feel like you’re dying after 30 seconds.

                The best way to ease into it? A run-walk approach.

                • Walk briskly for 5 minutes to warm up.
                • Jog for 30 seconds to 1 minute, then walk for 2 minutes.
                • Repeat this cycle for 20-30 minutes.
                • Cool down with 5 minutes of walking.

                Gradually, you’ll increase the running time and shorten the walking breaks—until you’re running for longer periods without stopping.

                3. Get the Right Running Shoes (Your Knees Will Thank You)

                Running in the wrong shoes is like trying to hike a mountain in flip-flops. It’s a disaster waiting to happen. Proper running shoes are an absolute must, especially if you’re carrying extra weight—because your joints need all the support they can get.

                Here’s what to look for:

                • Cushioning to absorb impact and protect your knees.
                • Good arch support to prevent foot pain.
                • Wide fit options if you need extra space for comfort.

                If you’re not sure where to start, check out The Best Running Shoes for Beginners. Your feet, knees, and lower back will be grateful.

                4. Pace Yourself (Slow is Still Running!)

                One of the biggest mistakes beginners make? Going too fast, too soon. They sprint out of the gate, burn out in 60 seconds, and then decide running “just isn’t for them.”

                Let me be clear—speed does NOT matter right now. What matters is consistency. Run slowly. Slower than you think you need to. If you feel like you could go faster, you’re doing it right.

                Here’s a good rule:

                • If you can’t hold a conversation while running, slow down.
                • If you feel like you’re sprinting, slow down.
                • If you’re gasping for air, slow down.

                Speaking of gasping for air—if breathing is a struggle for you while running, check out Breathing Techniques for Running. Proper breathing makes a massive difference!

                📌 Pin this for later! ⬇

                start running

                5. Protect Your Knees & Joints

                Running can be tough on your knees—especially if you’re carrying extra weight. But that doesn’t mean you shouldn’t run. It just means you need to be smart about it.

                • Run on softer surfaces (grass, trails, treadmills) instead of hard pavement.
                • Strength train twice a week (squats and lunges will help stabilise your knees).
                • Stretch and foam roll after every run to keep your muscles loose.
                • Don’t ignore pain—if something hurts, rest and recover.

                If injuries are a concern, read How to Prevent & Recover from Running Injuries for a full guide on staying pain-free while training.

                6. Fuel & Hydrate Properly

                Running takes energy. If you’re under-eating or dehydrated, your runs will feel awful. Simple as that.

                • Pre-run snack: A banana, toast with peanut butter, or a protein shake.
                • Post-run: Replenish with protein + carbs (like eggs on toast or a smoothie).
                • Drink enough water! Dehydration = exhaustion, headaches, and feeling sluggish.

                And don’t fall into the trap of thinking “I ran, so I can eat anything.” Yes, fuel your body, but remember—you still need to be in a calorie deficit for weight loss. If you need help balancing fat loss and energy levels, check out Running for Weight Loss: How to Maximise Fat Burn.

                7. Most Importantly—Enjoy It!

                I know it sounds mad, but running can actually be fun. Once you stop seeing it as punishment and start focusing on how strong and capable you feel, everything changes.

                • Put on a boppy playlist or podcast.
                • Run somewhere beautiful (parks, trails, the beach).
                • Track your progress and celebrate small wins.

                And if you have a bad run? Shake it off. Progress isn’t about being perfect—it’s about showing up, even when it’s tough.

                The Ultimate Running Resource Hub – Everything You Need in One Place!

                Looking for the best running tips, training plans, gear recommendations, and nutrition advice? This is your one-stop guide to starting strong, improving performance, preventing injuries, and staying motivated. Whether you’re a beginner or looking to level up your runs, these posts will help you every step of the way!

                1. The Ultimate Running Guide: Tips, Training & Gear
                2. How to Build a Running Routine That You’ll Actually Stick To
                3. Common Running Mistakes Beginners Make (And How to Fix Them)
                4. How to Run When Overweight: A Guide for Beginners
                5. Running for Weight Loss: How to Maximise Fat Burn
                6. Running Nutrition: How to Fuel Your Runs Based on Your Goals
                7. Breathing Techniques for Running: How to Run Without Getting Winded
                8. How to Prevent & Recover from Running Injuries
                9. Best Running Shoes for Beginners

                Running Is for You, Too

                Running when you’re overweight isn’t just possible—it’s empowering. You’ll get stronger, fitter, and more confident with every step.

                Start slow, be consistent, listen to your body, and—most importantly—believe in yourself.

                If you want a structured approach, check out How to Build a Running Routine That You’ll Actually Stick To—because staying consistent is the real key to progress.

                Now, go on—lace up, take that first step, and prove to yourself just how strong you really are.

                📌 Pin this for later! ⬇

                start running
              6. Weight Loss

                Weight Loss vs. Body Fat Loss: How to Measure Progress

                • Comments Off on Weight Loss vs. Body Fat Loss: How to Measure Progress
                • by

                Introduction

                Have you ever stepped on the scale after weeks of dieting and exercise, only to find that your weight hasn’t budged or has even gone up? It’s a frustrating experience that a lot of us have dealt with. The truth is that our obsession with the number on the scale often leads to misunderstandings about what it means to be healthy and fit. One common myth is that losing weight always means better health and a better body, but this isn’t necessarily true. This blog post aims to clarify the important difference between weight loss vs. body fat loss. While the terms are often used interchangeably, even by me across this blog; they refer to very different processes. Understanding this difference is essential for setting realistic goals and tracking progress.

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

                Understanding Weight Loss vs. Body Fat Loss

                Weight loss means your overall body weight goes down. This drop can come from losing fat, muscle, water, or even the food in your stomach. So, when the scale shows a lower number, it doesn’t always mean you’ve lost fat. You might be dehydrated, or you might have lost muscle because of not eating enough protein or not doing enough strength training.

                People often aim to lose weight when they start a new diet or exercise plan. However, focusing only on the scale can be confusing and frustrating. Your weight can change daily due to water retention, hormonal shifts, and what you’ve eaten. So, while weight loss can be a part of your goals, it’s not the best way to measure your progress.

                Body fat loss is different. It specifically means reducing the fat percentage in your body. This happens when you lose fat while keeping as much muscle as possible. Unlike general weight loss, body fat loss focuses on improving your body composition—the ratio of fat to muscle in your body.

                topless woman with black panty

                To lose body fat, you need to be in a sensible and sustainable calorie deficit, exercise regularly, and do strength training. Lowering body fat reduces your risk of heart disease, diabetes, and some cancers. It also helps prevent weight loss plateaus caused by metabolic adaptation.

                Knowing the difference between weight loss and body fat loss is key to setting realistic fitness goals. The scale gives you a broad measure, but focusing on body fat loss ensures you’re losing the right kind of weight.

                POSTS YOU MAY BE INTERESTED IN:

                The Science Behind Weight Loss vs. Body Fat Loss

                How Weight is Lost

                To lose weight, you need to create a caloric deficit. This means burning more calories than you consume. It’s the basic math of weight loss.

                Your diet plays a huge role. Eating fewer calories than your body needs forces it to use stored energy, leading to weight loss. Exercise also helps by burning extra calories and increasing your overall energy expenditure.

                How Body Fat is Lost

                Losing body fat involves more than just cutting calories. It’s about how your body uses those calories. Your metabolism and hormones play a big role. A healthy metabolism helps your body burn fat more efficiently. Hormones like insulin and cortisol can affect how your body stores and burns fat.

                two smiling women doing yoga pose

                Resistance training is crucial. Lifting weights or doing body-weight exercises helps you preserve muscle while losing fat. Protein intake is also important. Eating enough protein supports muscle maintenance and repair, which helps keep your metabolism high.

                Understanding these processes helps you see why just cutting calories isn’t enough. You need a balanced approach that includes proper nutrition and strength training to lose body fat effectively.

                Why Body Fat Loss is More Important

                Health Benefits

                Minimising body fat is important for your health. It reduces the risk of conditions like heart disease and diabetes. When you lower your body fat, you’re not just getting slim; you’re improving your heart health and blood sugar levels.

                Aesthetic Benefits

                Body fat loss also makes a big difference in how you look. It reveals a better muscle definition, giving you a more “toned” appearance.

                Weight Loss vs. Body Fat Loss

                When you lose fat but keep your muscles, your body looks firmer and more athletic. This is why focusing on body fat loss rather than just weight loss leads to a more impressive transformation. You’ll feel stronger and look fitter, even if the scale doesn’t show a massive drop.

                Preventing Metabolic Adaptation

                Keeping muscle is key to preventing metabolic adaptation. When you lose weight, your metabolism can slow down, making further weight loss harder. This is because your body becomes more efficient at using energy, a natural survival mechanism.

                Muscle mass plays a crucial role in maintaining a healthy metabolism. Muscle tissue burns more calories at rest compared to fat tissue. The more muscle you have, the higher your resting metabolic rate (RMR). This means you burn more calories throughout the day, even when you’re not exercising.

                To prevent metabolic adaptation, it’s important to preserve muscle through resistance training and by eating more protein.

                POSTS YOU MAY BE INTERESTED IN:

                Measuring Weight Loss

                Traditional Methods

                One of the most common ways to measure weight loss is by using a scale. Regularly weighing yourself can give you a quick snapshot of your overall weight. A lot of people choose to weigh themselves daily to track their progress.

                Pros of Daily Weigh-ins:

                • Provides immediate feedback.
                • Helps you stay accountable.
                • Can motivate you to stick to your goals.

                Cons of Daily Weigh-ins:

                • Daily fluctuations can be discouraging.
                • Can lead to an unhealthy obsession with the scale.
                • Doesn’t differentiate between fat, muscle, and water weight.

                Limitations of Scale Weight

                The scale doesn’t tell the whole story. It only measures total body weight, which can fluctuate due to various factors.

                Water Retention and Fluctuations: Your body can retain water due to high sodium intake, hormonal changes, or after intense workouts. This can make you weigh more even if you’re losing fat.

                person holding clear drinking glass

                Misleading Results Due to Muscle Gain or Loss: When you start a new fitness plan, especially one that includes strength training, you might gain muscle. Muscle weighs more than fat, so your scale weight might stay the same or even increase. This can be misleading if you’re only focused on the number. Conversely, losing muscle due to inadequate protein intake or not exercising can make the scale show a lower number, but this isn’t the kind of weight loss you want.

                Understanding these limitations is crucial. While the scale can be a useful tool, it’s important to use it alongside other methods to get a complete picture of your progress.

                Measuring Body Fat Loss

                To get a true picture of your progress, measuring body fat loss is crucial. There are several methods to do this effectively:

                • Body Fat Percentage Scales: These scales use bioelectrical impedance to estimate body fat percentage. They’re easy to use and can be done at home.
                • Skinfold Calipers: This method involves pinching the skin at various body parts to measure fat thickness. It’s affordable and can be quite accurate if done correctly.
                • DEXA Scans: Dual-Energy X-ray Absorptiometry (DEXA) scans provide a detailed breakdown of body composition, including bone density, muscle mass, and fat percentage. It’s highly accurate but more expensive and usually requires a visit to a medical facility.
                • Bioelectrical Impedance Analysis (BIA): Similar to body fat percentage scales, BIA devices send a small electrical current through the body to measure fat and lean mass. It’s quick and non-invasive.
                Weight Loss vs. Body Fat Loss

                Using these methods, you can track your body composition changes more accurately. This helps you stay motivated and ensures you’re losing the right kind of weight for a healthier, fitter body.

                Other Methods to Measure Weight Loss vs. Body Fat Loss

                Circumference Measurements

                Measuring the circumference of various body parts is a simple and accurate way to track changes in body composition.

                How to Measure:

                • Waist: Measure at the narrowest point, usually just above the belly button.
                • Hips: Measure at the widest part of your hips.
                • Other Body Parts: You can also measure your thighs, arms, and chest.

                Tracking Changes Over Time:

                • Take measurements consistently, ideally at the same time of day and under similar conditions.
                • Record these measurements regularly (e.g., weekly or monthly) to observe trends and progress.

                Progress Photos

                Taking progress photos is a visual tool to complement other measurements.

                Tips for Consistent and Accurate Photos:

                • Take photos in the same location, with the same lighting, and from the same angles each time.
                • Wear similar clothing to highlight changes in body shape.
                • Take front, side, and back views for a complete picture.
                black and gray film camera near printed photos

                Visual Comparison for Motivation:

                • Comparing photos over time can provide a clear visual representation of your progress.
                • This can be especially motivating when the scale isn’t showing significant changes.

                Fitness Performance

                Tracking improvements in your fitness levels is one of my favourite ways to measure progress.

                Tracking Strength, Endurance, and Flexibility:

                • Strength: Record weights lifted, number of reps, and sets performed.
                • Endurance: Track running or cycling distances and times, or how long you can sustain a cardio workout.
                • Flexibility: Note improvements in stretches or yoga poses.

                Relationship Between Fitness Gains and Body Composition:

                • Increased strength and endurance often correlate with muscle gain and fat loss.
                • Improvements in fitness performance can indicate positive changes in body composition, even if the scale doesn’t show a big drop.

                All of these methods can provide a more detailed and motivating picture than relying on the scale alone.

                Setting Realistic Goals and Expectations

                yellow and white star illustration

                Setting the right goals can make all the difference. It’s natural to be over-ambitious and want to see immediate changes, but setting realistic goals will keep you motivated and set you up for long-term success.

                • Maintains Motivation: Realistic goals are achievable and provide a sense of progress, which helps maintain motivation. When goals are too lofty or unrealistic, it can lead to frustration and demotivation.
                • Prevents Burnout: Unrealistic goals often require unsustainable efforts, leading to burnout and giving up on the journey altogether. Realistic goals allow for gradual progress, reducing the risk of burnout.
                • Promotes Consistency: Realistic goals are easier to incorporate into your daily life, making it more likely that you’ll stick with them over the long term. Consistency is key to achieving lasting results.
                • Reduces Risk of Injury: Unrealistic goals may push you to overexert yourself, increasing the risk of injury. Realistic goals allow for gradual progression, reducing the risk of injury and promoting safe and sustainable progress.
                • Improves Mental Health: Achieving realistic goals boosts confidence and self-esteem, contributing to positive mental health. Unrealistic goals can lead to feelings of inadequacy and self-doubt.
                • Boosts Dopamine and Enhances Sense of Reward: Achieving small, realistic goals triggers the release of dopamine, a neurotransmitter associated with pleasure and reward. This creates a positive feedback loop, reinforcing your motivation to continue working towards your goals. By celebrating each milestone, no matter how small, you create a sense of accomplishment that propels you forward on your fitness journey.

                POSTS YOU MAY BE INTERESTED IN:

                silhouette of woman standing on top of mountain during sunset

                Key Points

                • Weight loss and body fat loss are distinct processes; understanding this difference is crucial for setting realistic goals.
                • Weight loss refers to overall body weight reduction, while body fat loss targets fat percentage while preserving muscle mass.
                • Effective fat loss requires creating a caloric deficit, optimizing metabolism, and incorporating resistance training.
                • Body fat loss offers health benefits, and aesthetic improvements, and prevents metabolic adaptation.
                • Traditional methods like scale weight have limitations; complementary measurements like body fat percentage scales provide a more accurate reflection of fat loss.
                • Additional methods such as circumference measurements and progress photos complement body fat loss tracking.
                • Setting realistic goals maintains motivation, prevents burnout, and promotes consistency.
                • Celebrating small achievements boosts dopamine and enhances the sense of reward, reinforcing motivation.
                • Overall, achieving a healthier, fitter self is about more than numbers on the scale—it’s about holistic well-being and body composition.

                Weight Loss vs. Body Fat Loss: Conclusion

                Understanding the difference between weight loss and body fat loss is important not only for your health but in keeping you motivated. Remember, the journey to a healthier, fitter self is about more than just the numbers on the scale. It’s about improving your overall health, feeling stronger, and achieving a body composition that supports your well-being.

                Take a moment to assess your current methods for tracking progress. Are you relying solely on the scale, or are you incorporating other measurement techniques? Share your progress stories or ask questions in the comments below—I’d love to hear from you!

                Further Reading: