sustainable weight loss

  • Weight Loss

    Self-Discipline Affirmations To Help With Weight Loss Plateaus

    Introduction

    You’ve been following your diet and exercise routine for weeks, and the numbers on the scale have steadily dropped. Then, suddenly, progress stops. Despite your continued efforts, your weight refuses to budge any further. This is known as a weight loss plateau and is something nearly everyone experiences. Studies show that up to 95% of people attempting to lose weight hit a plateau at some point. So how can self-discipline affirmations help with this?

    Maintaining motivation during these plateaus can be hard but is so important for long-term success. It’s easy to feel discouraged and tempted to quit when progress comes to a stop. However, how you respond to these challenges makes all the difference. Staying motivated helps you push through the tough times, ensures you continue making healthy choices, and ultimately leads to achieving your weight loss goals.

    In this post, I want to talk about the power of affirmations, and how they work, and give you examples of self-discipline affirmations designed to help you stay motivated during weight loss plateaus. These affirmations will hopefully reinforce your commitment, boost your resilience, and keep your mindset positive, allowing you to overcome any obstacles in your path.

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

    Self-Discipline Affirmations To Help With Weight Loss Plateaus

    Understanding Weight Loss Plateaus

    A weight loss plateau is when your body stops losing weight despite maintaining your regular diet and exercise routine. This stall in progress can last for weeks or even months, and it’s a common phase in any weight loss journey. Essentially, it’s your body’s way of adapting to the changes you’ve made, conserving energy, and stabilising at a new weight.

    Potential Causes of a Weight Loss Plateau

    • Metabolic Adaptations: As you lose weight, your metabolism slows down because your body requires fewer calories to maintain a smaller size. This means the same caloric intake and exercise that once led to weight loss now merely maintain your current weight. I have an entire post on Metabolic Adaptation explaining this further and what you can do about it: How To Fix Metabolic Adaptation.
    • Eating Habits: Over time, you may become less strict with portion sizes or eat more high-calorie foods, leading to a caloric intake that matches your energy expenditure.
    • Exercise Routines: Your body can become efficient at performing the same workouts, leading to fewer calories burned. Lack of variety or intensity in your exercise regimen can also contribute to plateaus.
    • Muscle Gain: Sometimes, plateaus occur because you’re gaining muscle while losing fat. Since muscle is denser than fat, your weight might remain the same or even increase while your body composition improves.
    • Hormonal Changes: Fluctuations in hormones, such as those related to stress, sleep, and menstrual cycles, can impact weight loss and contribute to plateaus.
    person standing on white digital bathroom scale

    Hitting a weight loss plateau can be incredibly frustrating and disheartening. You might feel like all your hard work is for nothing, leading to decreased motivation and a sense of defeat. But plateaus are a normal part of the process, and there is always a cause for them. By keeping a positive mindset and trying strategies like self-discipline affirmations, you can overcome the psychological impact of a plateau, identify the cause and continue working towards your goals.

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    What Is An Affirmation?

    Affirmations are positive statements designed to create a shift in your thinking, emotions, and ultimately, your actions. When you repeat positive affirmations, you’re training your brain to think differently. Over time, this can lead to a more positive mindset, making it easier to tackle challenges and setbacks with a can-do attitude.

    Affirmations are usually phrased in the present tense and reflect a specific goal or intention. Affirmations are used as a tool for self-improvement and personal development, aiming to challenge and overcome negative thoughts or self-doubt. By repeating affirmations, you can change your thinking patterns & boost your confidence.

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    Self-Discipline Affirmations To Help With Weight Loss Plateaus

    The Science Behind Affirmations

    You may be sceptical and view affirmations as simplistic or wishful thinking, questioning how words can change behaviour or mindset. But there is a science behind it!

    Neuroplasticity And Rewiring The Brain

    Our brains possess an amazing capacity for change, known as neuroplasticity. Neuroplasticity, in simple terms, is the brain’s ability to change and adapt throughout life. Your brain can reorganize itself by forming new neural connections and pathways. Think of it as your brain’s way of rewiring or reshaping itself in response to learning, experience, or injury.

    Affirmations tap into this phenomenon, acting as a catalyst for rewiring neural pathways. When you consistently repeat positive affirmations, you engage in a process that strengthens the connections between neurons associated with optimistic thinking. As a result, this rewiring can lead to a shift in your overall mindset, making it more inclined toward success, resilience, and a positive outlook on life.

    Neuroplasticity affirmations

    The Impact Of Positive Affirmations On Brain Chemistry

    Affirmations don’t just influence the wiring of your brain; they also have an impact on brain chemistry. Specifically, when you repeat positive affirmations, your brain releases neurotransmitters like dopamine and serotonin, which contribute to a sense of motivation and reward and create a positive feedback loop. Over time your brain becomes more receptive to constructive thoughts and behaviours.

    Studies And Research Supporting The Effectiveness Of Positive Affirmations For Losing Weight

    Research in psychology and neuroscience has shown that the regular practice of positive affirmations can lead to tangible improvements in various aspects of life. Studies have shown how affirmations contribute to enhanced self-esteem, increased exercise and activity, and overall better health outcomes. These findings highlight the potential of affirmations as a practical and evidence-backed tool for promoting positive behaviour change.

    Studies:

    30 Self-Discipline Affirmations To Try

    1. I am committed to my weight loss journey, no matter the challenges.
    2. Every small step I take is progress towards my ultimate goal.
    3. My body is transforming, even if I can’t see it right now.
    4. I am capable of achieving my weight loss goals.
    5. I am dedicated to my health and well-being.
    6. I trust the process and stay patient with myself.
    7. I am resilient and can handle setbacks.
    8. I am making healthy choices every day.
    9. I celebrate my progress, no matter how small.
    10. I am in control of my cravings and make mindful decisions.
    11. I am proud of my commitment to a healthier lifestyle.
    12. I embrace challenges as opportunities to grow stronger.
    13. I focus on how far I’ve come, not how far I have to go.
    14. I am patient with myself and my body.
    15. I believe in my ability to achieve lasting change.
    16. I stay motivated and positive, even during plateaus.
    17. I am consistent in my efforts and see results over time.
    18. I am grateful for the progress I’ve made.
    19. I am worthy of a healthy body.
    20. I push through challenges and stay committed.
    21. I am focused on my long-term health and happiness.
    22. I trust myself to make the best decisions for my body.
    23. I am disciplined and stay on track with my goals.
    24. I choose to see obstacles as temporary setbacks.
    25. I am becoming stronger and healthier every day.
    26. I have the power to change my habits and my life.
    27. I stay motivated by remembering my reasons for starting.
    28. I am patient and persistent in my journey.
    29. I love and respect my body through all its changes.
    30. I am in control of my actions and choices.

    How To Practice Self-Discipline Affirmations

    Self-Discipline Affirmations

    Choose a handful of affirmations that give you good vibes and make saying them a part of your day. Whether it’s during your morning routine, while you are getting ready, or before bedtime, find moments that fit naturally.

    You can also stick some affirmations on your mirror or computer screen—little reminders to uplift your spirit throughout the day. Remember, it’s not about perfection but about making positive affirmations a part of your daily routine. Positive affirmations are all about keeping it friendly, simple, and uniquely yours. Make it a habit, enjoy the process, and let those affirmations be your friendly companions on your weight loss journey.

    Additional Strategies to Complement Self-Discipline Affirmations

    Review Goals

    Affirmations won’t help you reach your goals if your goals are unachievable, so regularly reviewing and adjusting your weight loss goals is important. Set aside time each week or month to assess your progress and make necessary changes. This could involve setting smaller, more manageable goals or redefining your long-term goals based on your current progress. By keeping your goals realistic, you make sure they stay a source of motivation and not frustration.

    review goals

    Track Progress

    Keeping a log of your diet and exercise routines can help you identify areas for improvement and maintain accountability. Record what you eat, your workout routines, and any other relevant activities daily. This can help you stay on track and also let you spot patterns that could be stopping your progress.

    Seek Support

    Having supportive people around you can hugely increase your motivation and accountability. Support groups, whether online or in-person, can provide a platform to share experiences, challenges, and successes with other people who have the same goals as you. And finding a workout buddy can make your exercise sessions more fun and less solitary.

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    woman sitting on yoga mat with in front of girl during daytime

    Self-Discipline Affirmations: Conclusion

    Remember, weight loss plateaus are a normal part of the journey. They can be frustrating, but with the right mindset and tools, you can overcome them. Affirmations are a small way to maintain your motivation and resilience, helping you push through tough times and stay committed to your goals. Embrace the challenges as opportunities to grow stronger and more determined.

    Share your favourite affirmations or success stories in the comments below. Your experiences can inspire and motivate others who might be facing similar challenges. Don’t forget to subscribe to the blog for more tips on sustainable health and fitness. Together, we can achieve our goals and support each other along the way!

  • Fitness

    Workout Burnout: How To Find Joy and Balance

    Introduction

    Feeling drained before, during, or after workouts? Losing motivation to hit the gym or go for a run? These are all signs that you might be experiencing workout burnout. Finding joy and balance in our exercise routines is essential for our overall well-being. In this post, I want to talk about what workout burnout looks like, what causes it, and most importantly, how to overcome it. As well as how important it is to find an exercise you enjoy and provide tips for finding balance and kickstarting or reigniting your love for movement.

    workout burnout

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

    What Is Workout Burnout?

    Workout burnout isn’t just feeling tired after an intense session—it’s a state where exercise becomes a burden rather than a source of energy and joy. It’s when the passion for fitness fizzles out, and the gym feels more like a chore.

    It doesn’t happen out of nowhere. It often stems from overtraining, pushing yourself too hard without enough rest, or sticking to the same routine for too long.

    Common Signs of Workout Burnout

    • Constant fatigue and lack of energy, even after resting
    • Less or no motivation to exercise or reluctance to engage in workouts
    • Feeling irritable, moody, or easily frustrated during or after exercise
    • Experiencing frequent muscle soreness or lingering pain that doesn’t improve with rest
    • Plateauing or regressing in fitness progress even with consistent training
    • Difficulty concentrating or experiencing brain fog during workouts
    • Developing negative attitudes or thoughts towards exercise, like feeling overwhelmed or disinterested
    • Experiencing disruptions in sleep patterns or insomnia related to exercise stress
    • Loss of enjoyment or fulfilment in activities that you used to enjoy
    woman walking on pathway during daytime

    The consequences of workout burnout go further than just exercise performance, affecting many different parts of your health and well-being. Physically, it can lead to injuries. Mentally, it can contribute towards anxiety and depression*.

    *It is important to seek help if you’re struggling mentally for any reason.

    Types of mental health problems (External link)

    The Importance of Joy in Exercise

    When exercise feels like a fun experience rather than a chore, motivation comes naturally. You’re more likely to stick to your routine when you genuinely enjoy it. Joy fuels consistency, turning exercise into a habit rather than a task to check off your list.

    Enjoyable exercise releases endorphins, the body’s natural mood boosters, leaving you feeling happier and more content. It also creates a more positive mindset, reducing stress and anxiety levels while potentially improving your self-esteem and confidence.

    Joy in exercise varies from person to person. For some, it might be a dance class, while for others, it could be hiking in nature or playing a sport. Anything that brings a smile to your face and makes you forget you’re working out counts as a joyful activity. Experiment with different forms of exercise until you find what makes you eager and happy to move.

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    workout burnout

    Ways to Avoid Workout Burnout

    Mix-Up Your Routine

    Keep your workouts exciting and engaging by mixing things up. Try new activities, vary your intensity, and explore different environments. Cross-training not only prevents boredom but also prevents overuse injuries by giving specific muscle groups a break.

    Set Realistic Goals

    Setting lofty goals can be motivating, but they can also set you up for disappointment and burnout if you’re too ambitious. Break your long-term goals into smaller, achievable milestones. Celebrate your progress along the way, and adjust your goals as needed based on your changing fitness level and priorities.

    Practice Mindfulness and Listen to Your Body

    Tune in to your body’s signals. Learn to tell the difference between the discomfort of pushing your limits and the pain of overexertion. Incorporate mindfulness techniques like deep breathing and body scans into your workouts to stay present and aware of how your body is responding.

    man sitting on rock surrounded by water

    Incorporate Rest and Recovery Days

    Rest days are just as important as workout days. They give your body a chance to repair and rebuild, preventing burnout and injuries. Try more restorative activities like yoga, gentle stretching, or slower-paced walks on your rest days to support recovery without being sedentary (Although we all need a nice lazy day here and there!)

    Seek Social Support

    Surround yourself with supportive friends, family members, or workout buddies who share your fitness goals. Not only does exercising with others make workouts more enjoyable, but other people may notice if you’re pushing yourself too much.

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    Finding Balance in Your Exercise Routine

    Avoid the temptation to push yourself to the limit every time you exercise. Instead, aim for a balance between challenging workouts and getting enough rest. Alternate between high-intensity sessions and lower-intensity activities to prevent burnout and allow your body to recover properly.

    Try to avoid doing the same routine day in and day out. A consistent routine is needed to progress towards goals, but it doesn’t have to be static. Mix things up by adding a variety of workouts into your schedule that align with your goal. Include cardio exercises, strength training, flexibility work, and activities you enjoy.

    Listen to your body’s cues and rest when you need to. Schedule regular breaks throughout your week to give your muscles and mind a chance to recharge. Whether it’s a rest day or a light active recovery session, make time for rejuvenation to prevent fatigue and keep your energy levels high.

    Shift your focus from the end result to the journey itself. Instead of only focusing on achieving specific outcomes like weight loss or muscle gain, set process-oriented goals that highlight the actions and habits that lead to success. Celebrate the small victories along the way, like completing a challenge or mastering a new exercise technique.

    woman sitting on grey cliff

    Workout Burnout: Quick Summary

    • Recognising signs of workout burnout: persistent fatigue, lack of motivation, irritability, muscle soreness, plateauing progress, concentration difficulties, negative attitudes towards exercise, sleep disturbances, and loss of enjoyment in activities.
    • Causes of burnout: overtraining, lack of rest, repetitive routines.
    • Importance of joy in exercise: enhances motivation, releases endorphins, reduces stress and anxiety.
    • Strategies to avoid burnout: diversify your routine, set realistic goals, practice mindfulness, incorporate rest and recovery days, and seek social support.
    • Finding balance in your exercise routine: prioritize variety, balance intensity and rest, focus on process goals, and celebrate progress.
    • Conclusion: Exercise should be enjoyable and not a source of stress. By recognizing signs of burnout and implementing strategies to prevent it, you can sustain a lifelong commitment to fitness and well-being.

    Actions to Take and Habits to Change

    • Pay attention to signs of workout burnout, like fatigue, lack of motivation, and irritability.
    • Switch up your exercise routine to keep it engaging and prevent boredom.
    • Set realistic goals and celebrate small victories along the way.
    • Practice mindfulness during workouts and listen to your body’s signals.
    • Incorporate rest and recovery days into your schedule to prevent overtraining.
    • Seek support by exercising with friends or joining group activities.
    • Prioritise joy in exercise by choosing activities that make you feel good.
    • Focus on the process of exercise rather than just the outcomes.
    • Find balance by alternating between challenging workouts and restorative activities.
    • Celebrate your progress and achievements to stay motivated and positive.
    woman jumping on green mountains

    Workout Burnout: Conclusion

    Exercise should be a source of joy, not a source of stress. Whether it’s a gym session, going for a run, or trying out a new class, let your workouts fuel your body and uplift you. Enjoy the journey, celebrate your achievements, and remember that the most important thing is to move your body in a way that feels good for you. By using some of the tips in this post, you can prevent burnout and sustain a lifelong commitment to fitness.

  • Habits

    5 Types of Mentality: A New Approach To Healthy Habit Changes

    Right then, let’s talk mentality. It’s the make-or-break factor in your health journey, the thing that determines whether you power through setbacks or crumble at the first hurdle. And here’s the kicker—your mentality isn’t set in stone. It’s not a personality trait you’re stuck with. The types of mentality you adopt can either fuel your success or sabotage it entirely.

    Want to know which ones are holding you back? More importantly, want to know how to fix them?

    Let’s dive into the five biggest mentality types that can shape your fitness and weight loss journey for better or worse.

    Table of Contents

    1. Fixed Mindset vs. Growth Mindset – The Mentality That Makes or Breaks You

    Fixed Mindset: Stuck in the Same Old Patterns

    If you’ve ever thought, “I’ll never be fit” or “I’m just not the type of person who can lose weight,” then congratulations, you’re dealing with a fixed mindset.

    This mentality tells you that your abilities are set in stone. If you struggle with weight loss, you assume that’s just who you are, rather than something you can change.

    Why this mentality holds you back:

    • You give up at the first sign of difficulty.
    • You see failure as proof that you are not good enough.
    • You avoid challenges because you are scared of looking bad.

    Growth Mindset: The Mentality for Winners

    A growth mindset tells you that skills, habits, and success are built over time, not something you are just born with. Instead of seeing failure as proof you should quit, you see it as a lesson.

    How to shift into a growth mindset:

    • Accept that progress takes time.
    • Treat setbacks as learning opportunities, not proof that you have failed.
    • Focus on what you can do, instead of what you cannot do yet.

    Next time you hear that little voice in your head saying, “I can’t do this,” add one tiny word: “I can’t do this yet.”

    2. All-or-Nothing Mentality – The Perfectionist Trap

    If you have ever thought, “Well, I already ate a biscuit, so I might as well eat the whole packet and start again Monday,” then congratulations—you have fallen into the all-or-nothing mentality.

    This mentality makes you believe that if you cannot be perfect, then it is not worth trying at all. Spoiler alert: perfection does not exist.

    Why this mentality will wreck your progress:

    • You either follow your diet perfectly or go completely off the rails.
    • You are either smashing workouts every day or doing nothing at all.
    • One “bad” meal means your entire diet is ruined.

    How to ditch all-or-nothing thinking:

    • Health is not about being perfect, it is about being consistent.
    • Messed up one meal? No big deal. Just get back on track at your next meal.
    • Progress, not perfection, is what matters.

    3. Process-Oriented vs. Outcome-Oriented Mentality – Are You Enjoying the Journey?

    Outcome-Oriented Mentality: Obsessed with the Finish Line

    If your only focus is hitting a goal weight, you are probably making the journey miserable for yourself.

    You ignore all the good things happening along the way—more energy, better sleep, feeling stronger—because you are fixated on the number on the scale.

    Why this mentality will keep you stuck:

    • You feel like a failure if results do not happen fast enough.
    • You rush through the process, desperate for results.
    • You lose motivation as soon as progress slows down.

    Process-Oriented Mentality: Learning to Love the Journey

    People who actually keep the weight off have one thing in common: they enjoy the process of getting healthier.

    How to shift into a process-oriented mentality:

    • Focus on small daily wins like eating more vegetables, lifting heavier, or running further.
    • Set process-based goals like “I’ll work out three times a week” instead of “I’ll lose 5kg.”
    • Stop living for some future moment and start enjoying right now.

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    types of mentality

    4. Victim Mentality – The “It’s Not My Fault” Mindset

    Ever catch yourself thinking, “I just have bad genetics” or “I don’t have time to be healthy”? That is the victim mentality talking.

    Why this mentality holds you back:

    • You blame external factors instead of taking responsibility.
    • You believe that nothing is in your control.
    • You focus on excuses instead of solutions.

    How to ditch the victim mentality:

    • Take ownership—yes, life throws obstacles at you, but you get to choose how you respond.
    • Focus on what you can control instead of what you cannot.
    • Stop waiting for perfect conditions—start where you are, with what you have.

    Related Post: How to Stop Yo-Yo Dieting for Good

    5. Flexible vs. Rigid Mentality – Adaptability is Key

    Rigid Mentality: The “My Way or No Way” Approach

    You have a plan, and you refuse to change it, no matter what. You eat the same meals, do the same workouts, and if life throws a curveball? You panic.

    Why this is a problem:

    • Life is unpredictable. If you cannot adapt, you will quit as soon as something disrupts your routine.

    Flexible Mentality: The Key to Long-Term Success

    People with a flexible mindset roll with the punches. They adjust their approach when needed instead of throwing in the towel.

    How to develop a flexible mentality:

    • Can’t get to the gym? Do a home workout.
    • Travelling? Find meals that fit your goals instead of stressing about a perfect diet.
    • Had a rough week? Instead of quitting, adjust your plan and keep going.

    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!

    Types of Mentality: Final Thoughts

    Your mentality matters. The way you think shapes the way you act, and that determines your results.

    • Fixed vs. Growth Mindset: Stop thinking you cannot change. You can.
    • All-or-Nothing Mentality: Progress beats perfection every time.
    • Process vs. Outcome: Enjoy the journey. That is where the real transformation happens.
    • Victim Mentality: Take ownership. You have more control than you think.
    • Flexible vs. Rigid: Adaptability is the key to long-term success.

    Now, which of these types of mentality have been holding you back? And more importantly, which one are you going to change first? Let me know in the comments.

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    TYPES OF MENTALITY
  • Weight Loss

    Mindset Matters: Change How You Think To Lose Weight

    Mindset Matters

    How many times have you started a new diet, convinced this time would be different, only to end up back at square one? It’s frustrating, exhausting, and honestly, a bit soul-destroying. But what if I told you the real key to weight loss success isn’t just about food or exercise—mindset matters more than anything?

    Your thoughts, beliefs, and attitudes shape every choice you make on this journey. If you’re stuck in a negative mindset—constantly doubting yourself, obsessing over perfection, or feeling like you’re doomed to fail—it’s no surprise that weight loss feels like an uphill battle.

    But the good news? You can change how you think—and when you do, everything changes.

    Let’s talk about why your mindset matters most when it comes to sustainable weight loss, and how you can shift it to finally see long-term success.

    Table of Contents

    Why Mindset Matters: How Your Thinking Affects Weight Loss

    Your mindset is the foundation of everything. It determines how you see yourself, how you handle challenges, and whether you stay committed when things get tough.

    A positive, growth-oriented mindset makes it easier to:

    • Stay consistent—even when progress feels slow.
    • Bounce back from setbacks instead of giving up.
    • Enjoy the journey instead of just focusing on the finish line.

    On the flip side, a negative, limiting mindset can:

    • Keep you stuck in the yo-yo dieting cycle.
    • Make you feel guilty and ashamed when you’re not “perfect.”
    • Lead to self-sabotage whenever progress isn’t fast enough.

    Bottom line? Your thoughts create your reality—so if you want to lose weight and keep it off, you need to work on what’s happening in your head first.

    Common Mindset Blocks That Keep You Stuck

    Ever feel like you’re your own worst enemy on this journey? You’re not alone. Here are some common mindset traps that hold people back:

    All-or-Nothing Thinking

    “I ate one ‘bad’ meal, so I might as well give up and start over Monday.”
    Nope! One meal doesn’t ruin your progress. A balanced mindset beats extremes.

    Perfectionism

    “If I don’t do everything perfectly, I’m failing.”
    Weight loss isn’t about being perfect—it’s about being consistent.

    Self-Limiting Beliefs

    “I just don’t have the willpower to lose weight.”
    You do—you just need the right strategies, not more self-criticism.

    Emotional Eating

    “I’m stressed, so I need comfort food.”
    Food is fuel, not therapy. Learning to manage emotions without eating is key!

    The Power of a Growth Mindset

    The most successful people in weight loss (and life!) have something in common: a growth mindset.

    Instead of seeing setbacks as failures, they see them as opportunities to learn and improve.

    Fixed Mindset: “I suck at losing weight. I’ll never be able to do this.”

    Growth Mindset: “This is tough, but I can learn from my mistakes and keep improving.”

    When you start seeing weight loss as a learning process rather than a “pass or fail” test, everything changes. Progress, not perfection, is the goal.

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    mindset matters

    How to Shift Your Mindset for Weight Loss Success

    Challenge Your Limiting Beliefs

    Next time you catch yourself thinking, “I’ll never lose weight,” ask yourself:
    Why do I believe that? What proof do I actually have?

    Chances are, it’s not that you “can’t” lose weight—you just haven’t found the right approach for you yet.

    Swap negative thoughts for empowering ones

    “I’m just not disciplined enough.”
    “I am building habits that make me stronger every day.”

    “I always fail at this.”
    “Every setback is a chance to learn and do better.”

    Practice Self-Compassion

    Being hard on yourself won’t help you lose weight faster—it’ll just make you miserable. Instead of beating yourself up for a “bad” day, treat yourself with the same kindness you’d give a friend.

    If your best mate told you they had a tough week, would you say:

    “Wow, you’re a failure. Just quit now.”
    or
    “That’s okay! Progress isn’t ruined by one tough week. Keep going!”

    Exactly. Be as kind to yourself as you are to others.

    Set Realistic Goals

    One of the biggest motivation killers? Setting goals that are too extreme and feeling like you’re constantly failing.

    “I need to lose 10lbs this month.”
    “I’ll focus on building consistent habits and celebrate small wins.”

    “I have to work out every single day.”
    “I’ll find movement I enjoy and aim for progress, not perfection.”

    Weight loss is a long game. The people who succeed are the ones who stick with it, even when progress is slow.

    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: Your Mindset Matters and is Your Biggest Weight Loss Tool

    Weight loss isn’t just about what you eat or how much you exercise—it’s about how you think.

    • Shift your mindset, and you’ll shift your results.
    • Challenge limiting beliefs and replace them with empowering ones.
    • Be kind to yourself, stay consistent, and focus on progress.

    Your mindset is your greatest tool—use it wisely! Now tell me, what’s one mindset shift you’re working on right now? Drop it in the comments!

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    mindset matters
  • Weight Loss

    How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey

    Three years ago, I couldn’t walk up a flight of stairs without feeling out of breath. I was constantly tired, trapped in a cycle of crash diets, and completely disconnected from my own body. Fast forward to today, and I’ve lost over 80lbs on my weight loss journey. I’ve transformed my health, and, most importantly, rebuilt my mindset around food and fitness.

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

    So, in this post, I’ll cover:

    • My top tips for starting your own weight loss journey
    • How I shifted from quick-fix diets to sustainable habits
    • The nutrition changes that helped me lose belly fat and feel fuller longer
    • How I found joy in exercise (and why that matters for weight loss)
    Starting A Weight Loss Journey

    Time for a Change

    Let’s rewind a few years.

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

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

    My energy?

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

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

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

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

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

    Starting A Weight Loss Journey

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

    An Unsustainable Start to My Weight Loss Journey

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

    I dropped pounds fast, and I was all in.

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

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

    Was I losing weight? Yes.

    Was I happy? No.

    Shifting My Mindset to Sustainable Weight Loss

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

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

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

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

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

    weight loss before and after picture

    Understanding Nutrition

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

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

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

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

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

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

    Balancing Macronutrients

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

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

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

    Allowing Treats and the 80/20 Rule

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

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

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

    Finding Joy in Movement

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

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

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

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

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

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

    Strength and Fitness

    food freedom after weight loss

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

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

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

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

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

    That’s a win.

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

    beginners running guide

    Setbacks and Resilience

    I won’t lie, there were setbacks.

    Emotional eating? Yep, that happened.

    Ups and downs with the scale? Absolutely.

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

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

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

    The Current Me

    Now, let’s fast forward to the present.

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

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

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

    Key Tips for Starting a Weight Loss Journey

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

    I hope so!

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

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

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

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

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

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

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

    Daily Habits to Help You Smash Your Weight Loss Journey

    1. Start Your Day with Some Movement

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

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

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

    2. Plan Your Meals Like a Boss

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

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

    3. Hydrate or Die-drate

    Water is your new best mate.

    water drinking on wellness journey

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

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

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

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

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

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

    5. Eat to Stay Full, Not Just to Snack

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

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

    my fitness journey losing weight

    6. Eat Like You Mean It

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

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

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

    Win-win.

    7. Get Moving After Meals

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

    Absolutely.

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

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

    8. Lift Some Heavy Stuff

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

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

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

    9. Get Your Beauty Sleep

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

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

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

    10. Track Your Progress Like a Pro

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

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

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

    Mindset Hacks to Crush Your Weight Loss Journey

    1. Own Your Health Journey

    Stop playing small and start owning it.

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

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

    Watch how those small choices start to add up.

    2. Consistency is King, Not Perfection

    Forget the “perfect day” fantasy.

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

    The real magic? Consistent effort.

    Show up even when you can’t be arsed.

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

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

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

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

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

    It’s all part of your evolution.

    4. Celebrate the Non-Scale Wins

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

    Look, weight is just one piece of the puzzle.

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

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

    5. Mindset: Be Kind to Your Damn Self

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

    That’s cool.

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

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

    6. Visualise Your Future Self

    Wanna get motivated?

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

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

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

    7. Break It Down, One Step at a Time

    Trying to lose 50 pounds?

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

    The fix? Break it down.

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

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

    8. Fall in Love with the Process

    Stop waiting to reach the finish line to be happy.

    The secret sauce? Loving the journey itself.

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

    The journey is where you grow.

    9. Reward Yourself Along the Way

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

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

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

    10. Focus on What You Can Control

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

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

    Flexibility is key to long-term success.

    Support the Blog!

    Conclusion

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

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

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

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

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

    Now, go make it happen. Your future self is already cheering you on.

  • Nutrition

    Science-Based Nutrition: 5 Tips To Lose Weight The Healthy Way

    Introduction

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

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

    Science-Based Nutrition

    1. Prioritize Nutrient Density

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

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

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

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

    Science-Based Nutrition

    Examples of How Nutrient Density Can Affect Weight Loss

    • Hormonal Regulation: Nutrient-dense foods play a role in regulating hormones that influence hunger and satiety. For example, fibre, like from fruits and vegetables, slows down digestion and promotes a feeling of fullness. Hormones like leptin and ghrelin, which control appetite and are responsible for weight management, respond positively to nutrient-dense, fibre-rich meals, helping to manage caloric intake. Both my FREE Nutrition for Weight Loss eBook and my Complete Weight Loss Guide go into more detail about leptin and ghrelin, eating for satiety and more science-based nutrition advice.
    • Metabolic Efficiency: Your body requires energy to digest, absorb, and utilize nutrients from food. This is known as the thermic effect of food (TEF). Protein has the highest TEF among macronutrients, requiring more energy for digestion and metabolism. By choosing foods high in protein, you can increase calorie expenditure through TEF. Which can contribute to a more efficient metabolism.
    • Blood Sugar Regulation: Highly processed and refined foods, that are lacking in nutrient density, can lead to rapid spikes and crashes in blood sugar levels. These fluctuations can trigger feelings of hunger, leading to overeating and cravings for more sugary or high-calorie foods. Nutrient-dense choices contribute to more stable blood sugar levels, reducing the likelihood of these swings.
    dietary analysis

    Examples of Nutrient Dense Foods

    • Kale: Rich in vitamins A, C, and K, as well as folate and minerals like calcium and potassium.
    • Salmon: A great source of omega-3 fatty acids, high-quality protein, vitamin D, and B vitamins. It also provides essential minerals like selenium (great for your skin!)
    • Blueberries: Full of antioxidants, vitamins C and K, as well as fibre.
    • Quinoa: Quinoa is a complete protein, providing all essential amino acids. It’s also high in fibre, magnesium and iron.
    • Sweet Potatoes: A nutrient-dense source of complex carbohydrates, fibre, and beta-carotene, which converts to vitamin A in the body.
    • Almonds: A good source of healthy fats, protein, and vitamin E. They also contain minerals like magnesium and potassium.
    • Broccoli: High in vitamins C and K. It also provides fibre, folate, and antioxidants.
    • Eggs: Eggs are another complete protein source and contain vitamin B12, choline, and selenium.
    • Greek Yogurt: Rich in protein, calcium, and probiotics, supporting gut health.
    • Spinach: Full of vitamins A and K, iron, and folate.

    Including nutrient-dense foods in your diet will not only boost satiety but will help ensure that you’re still getting essential nutrients while cutting calories.

    2. Balanced Macronutrients

    What are Macronutrients?

    • Carbohydrates: Carbohydrates are the body’s main source of energy. They are broken down into glucose, which is then used by cells for fuel. Carbohydrates include simple sugars (like glucose and fructose) and complex carbohydrates (like starch and fibre). They are found in foods like fruits, vegetables, grains, and legumes.
    • Proteins: Proteins are crucial for building and repairing tissues, as well as for the production of enzymes, hormones, and other molecules in your body. Proteins are made up of amino acids, and there are essential and non-essential amino acids that the body needs. Sources of protein include meat, poultry, fish, eggs, dairy products, legumes, nuts, and seeds.
    • Fats: Fats play an important role in energy storage, cell structure, and the absorption of fat-soluble vitamins (A, D, E, K). There are different types of fats, including saturated fats, unsaturated fats (monounsaturated and polyunsaturated), and trans fats. Healthy sources of fats (unsaturated) include avocados, nuts, seeds, olive oil, fatty fish, and certain plant oils.

    Each macronutrient plays a unique role in supporting bodily functions. Finding the right balance contributes not only to your overall well-being but also to effective weight management.

    Examples of How Macronutrient Balance Can Affect Weight Loss

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

    Ideal Macronutrient Split For Weight Loss

    There isn’t a one-size-fits-all answer to the ideal macronutrient intake for weight loss because we’re all different and it varies based on factors like age, gender, and activity levels. But a balanced approach for weight loss would fit into the below ranges:

    • Carbs: 45–65%
    • Proteins: 10–35%
    • Fats: 20–35%

    It’s up to you to tweak how much of each you want to include. You might start with 60% carbs but find you are not feeling full between meals. So it would be a good idea to decrease carbs and increase protein and/or fat to see if it makes a difference. Keep tweaking it until you find a good balance.

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

    3. Practice Mindful Eating Along With Science-Based Nutrition

    science-based nutrition

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

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

    Why Mindful Eating is Part of Science-Based Nutrition

    Practicing mindful eating is not just a trend or fad; it has a solid foundation in scientific understanding. Here are several reasons why mindful eating is considered part of science-based nutrition:

    • Stress Response and Digestion: By reducing stress during meals through mindfulness, the body is better able to digest food and absorb nutrients efficiently.
    • Hormonal Regulation: Mindful eating has been associated with improved hormonal regulation, particularly with hormones related to hunger and satiety (Leptin and ghrelin again!)
    • Mind-Body Connection: Mindful eating creates a stronger mind-body connection. By being fully present during meals, you can tune into physical hunger and fullness cues more easily. This connection helps prevent mindless or emotional eating and encourages a more intuitive relationship with food.
    • Reduced Emotional Eating: Mindful eating can reduce emotional eating by allowing you to be aware of emotional triggers and choose healthier coping mechanisms.
    • Weight Management: By gaining more awareness of portion sizes, reducing impulsive eating, and preventing overeating, you might naturally achieve a more balanced and healthy diet.
    nutritional support

    Tips To Practice Mindful Eating:

    • Sit at a table to eat
    • Identify what stops you from focusing on the food and remove it from the environment while eating
    • Chew food thoroughly
    • Pause mid-meal for a few minutes – it can sometimes take a while for us to recognise when we’re full, pausing mid-meal gives your body time to catch-up.
    • Pay attention to the change of taste in food, I’ve often pushed past fullness, ignoring the fact that the food doesn’t even taste good anymore…because I’m full! You’d be much better off saving the rest for later, or the next day where you will enjoy it again.

    Incorporating mindfulness into your meals not only changes the way you eat but can also create a positive relationship with food, allowing you to learn to eat more intuitively over time.

    4. Hydration

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

    How Hydration Contributes To Weight Loss

    health supplements
    • Appetite Regulation: Thirst can sometimes be mistaken for hunger. By By staying hydrated, you can learn to tell the difference between true hunger and your body’s need for water, helping you make more mindful eating choices and avoid unnecessary snacking.
    • Boosted Metabolism: Drinking water can boost metabolism through something called water-induced thermogenesis. Water-induced thermogenesis is an increase in metabolic rate or calorie burning that happens when the body works to heat the ingested water to its internal temperature. This is a short-term effect, and the increase in metabolic rate is temporary. It happens shortly after drinking water and can last for about 30 to 60 minutes.
    • Improved Exercise Performance: When you’re well-hydrated, you have more energy and endurance during workouts. This not only improves your exercise performance but also contributes to burning more calories.
    • Reduced Water Retention: When your body is consistently provided with a good amount of water, you’re less likely to hold onto excess water weight.

    Tips for Staying Hydrated

    • Know How Much Water You Need: Most adults need around 2 to 2.5 litres of water a day, but this depends on factors like weather and exercise etc. The best thing you can do is to make sure you drink whenever you first feel thirst.
    • Keep a Bottle in Sight: Invest in a reusable water bottle and keep it within eyesight to remind you to drink.
    • Set Reminders: If you find you often forget to drink, set reminders on your phone/watch or use an app to remind you throughout the day.
    • Flavour Your Water: If you’re not a fan of plain water, add juice or slices of fruit to make it more appealing.
    • Drink Herbal Tea: Teas and coffees still contribute towards your water intake and herbal teas in particular are great due to their other health benefits.
    • Eat More Water-Based Snacks: food also counts towards water-intake. Choose more water-rich foods, like watermelon, cucumber, and celery.

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

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

    vegetables and fruits display

    Examples of Whole Foods

    • Fruits and Vegetables: Any fresh or frozen fruits and vegetables.
    • Whole Grains: Brown rice, quinoa, oats, and whole wheat are minimally processed, but retain their nutrients.
    • Lean Proteins: Unprocessed, lean protein sources like chicken breast, fish, tofu, and eggs are considered whole foods.
    • Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds.
    • Dairy: Unprocessed dairy products, like plain yogurt, milk, and cheese, can be considered whole foods.
    • Unprocessed Meats: Fresh, unprocessed meats like lean cuts of beef or poultry.
    • Legumes: Beans, lentils, and peas.

    On the other side of this are ultra-processed foods. These are foods that have been changed from their natural state through industrial processing. These foods often have a lot of ingredients you wouldn’t use in your own kitchen, like additives and preservatives. They are designed for convenience, long shelf life, and palatability, but they often lack the nutritional quality found in whole and minimally processed foods. A lot of these foods have been designed to be extremely appealing to our senses, through the manipulation of taste, texture, and smell. The goal is to create products that are hard to resist and lead to overconsumption.

    ulta processed fast food

    Examples of Ultra-Processed Foods

    • Fast Food: Burgers, chips, chicken nuggets, pizza and other foods from fast-food restaurants will usually fall into the category of ultra-processed foods.
    • Packaged Snacks: Chips, cookies, crackers, and other snack items that come in packets.
    • Frozen Dinners: Ready-made frozen meals, often containing various ingredients, additives, and preservatives.
    • Industrial Baked Goods: Mass-produced baked goods like cakes, pastries, and certain breads.
    • Sausages and Processed Meats: Processed meats like sausages, bacon, and deli meats.

    It’s important that the majority of your diet is made up of whole foods. But you also don’t want to deprive yourself of food you love. The best way to find a good balance is to practice the 80/20 approach. Aim to make 80% of your food choices whole and nutrient-dense while allowing 20% for flexibility, including treats and processed foods. No food should be off limits, as it will only make you want it more.

    [WATU 2]

    Science-Based Nutrition: Conclusion

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

    Have you found this post informative? If so I would love to hear from you! Leave a comment below with your own experience!

  • Wellbeing

    Get Rid of Stress Belly: Practical Tips

    Get Rid of Stress Belly

    Get Rid of Stress Belly: Science-Backed Ways to Reduce Cortisol & Burn Belly Fat

    Alright, love, let’s get straight to it—stress belly is a real thing. If you’ve been eating well, moving your body, and still wondering why your midsection isn’t budging, your cortisol levels could be the culprit.

    Chronic stress triggers cortisol spikes, and when that happens, your body stores fat right around your belly. Annoying? Yes. Fixable? Also yes. But here’s the thing: no amount of crunches or detox teas will get rid of it—you need to focus on lowering cortisol and balancing your hormones first.

    So, in this post, I’ll cover:

    • Why stress leads to belly fat storage (spoiler: it’s not just about calories)
    • How to balance cortisol levels naturally
    • Science-backed ways to reduce stress belly without extreme dieting

    Let’s go.

    Table of Contents

    Why Stress Belly Happens (Even If You’re Doing Everything “Right”)

    Your body isn’t out to sabotage you—it’s wired for survival. When stress levels stay high, your body thinks it’s in danger and holds onto fat as an energy reserve. And guess where it likes to store that extra energy? Right around your belly.

    Here’s why:

    • Cortisol increases fat storage, especially in the abdominal area
    • High cortisol keeps insulin elevated, making it harder to burn fat
    • Chronic stress slows metabolism, so you burn fewer calories at rest
    • Cortisol can lead to overeating, but even if you’re eating normally, it can still cause weight gain

    And just to make things more fun (sarcasm), even if you lose weight overall, a stubborn stress belly can hang on if cortisol isn’t managed.

    But don’t worry—we’re not here to accept our fate. Let’s fix this.

    Balance Blood Sugar to Keep Cortisol in Check

    If your diet looks like a rollercoaster of sugar highs and crashes, your cortisol is probably working overtime trying to keep up. Every time your blood sugar spikes and crashes, your body pumps out more cortisol, making stress belly worse.

    Here’s how to fix cortisol levels naturally with food:

    • Start your day with a protein-packed breakfast. Swap the toast-only breakfast for eggs, Greek yogurt, or a protein smoothie
    • Pair carbs with protein and fat. This slows digestion, stabilises blood sugar, and keeps cortisol balanced
    • Eat regularly. Long gaps between meals lead to cortisol spikes. Aim for balanced meals every 3-5 hours

    Try this: Instead of grabbing a sugary snack, go for almonds and dark chocolate. They’re rich in magnesium, which helps lower cortisol naturally.

    Prioritise Sleep (Because a Tired Brain = More Belly Fat)

    Bad sleep and belly fat go hand in hand. Poor sleep skyrockets cortisol, increases cravings, and slows metabolism. If you’ve ever woken up exhausted and spent the whole day ravenous and craving junk food, that’s cortisol and sleep deprivation teaming up against you.

    Here’s how to reduce high cortisol levels at night:

    • Create a wind-down routine—dim the lights, avoid screens, and relax before bed
    • Take magnesium before bed—it lowers cortisol and helps you sleep deeper
    • Avoid late-night stress—scrolling emails or having heated debates before bed doesn’t help

    Try this: If you wake up between 2-4 AM, it could be a cortisol spike caused by low blood sugar. A small protein and carb snack before bed, like Greek yogurt and berries, can help.

    📌 Pin this for later! ⬇

    get rid of stress belly

    Train Smart (Because Too Much HIIT Can Backfire)

    Exercise is amazing for fat loss, but if you’re smashing high-intensity workouts every day, you might be making stress belly worse.

    Too much intense exercise raises cortisol. When your body is constantly in fight-or-flight mode, it holds onto fat instead of burning it.

    • Focus on strength training. Lifting weights helps lower cortisol and build lean muscle
    • Prioritise low-impact movement. Walking, yoga, or Pilates lower stress and improve fat loss
    • Save HIIT for 1-2 times per week, not every day

    Try this: Swap one of your HIIT workouts for a 30-minute walk outdoors. It’s scientifically proven to reduce cortisol and promote fat loss.

    Manage Stress Without Emotional Eating

    If stress automatically equals snacks, you’re not alone. Cortisol increases hunger hormones, making it harder to tell the difference between real hunger and stress cravings.

    Instead of reaching for food when stress hits, try these cortisol-lowering hacks instead:

    • Deep breathing exercises. Just five deep breaths can lower cortisol instantly
    • Get outside. Natural light and fresh air help lower stress hormones fast
    • Essential oils. Lavender, chamomile, and sandalwood are proven to lower cortisol naturally

    Try this: Next time a craving hits, drink a glass of water and take five deep breaths first. You’ll be surprised how often it’s stress, not actual hunger.

    Try Science-Backed Supplements That Help Reduce Cortisol

    Sometimes, food and lifestyle tweaks aren’t enough, and that’s where supplements can help. Cortisol imbalance supplements have been shown to reduce stress belly by lowering cortisol and improving fat metabolism.

    Discover the best cortisol-lowering supplements for belly fat loss, here.

    How to Reduce High Cortisol Levels for Good!

    If stress has been running the show—messing with your energy, cravings, and waistline—it’s time to take back control. This series is all about lowering cortisol naturally, stopping stress-driven weight gain, and helping you feel like yourself again.

    Explore the full series:

    Final Thoughts: You Can Get Rid of Stress Belly Without Starving Yourself

    The truth is, stress belly isn’t just about calories—it’s about hormones. If you focus on:

    • Balancing blood sugar with protein, fat, and fibre to keep cortisol stable
    • Getting better sleep because sleep loss increases belly fat
    • Training smart instead of punishing yourself with too much cardio
    • Managing stress without using food as a coping mechanism
    • Using the right supplements, like magnesium and ashwagandha

    Then you can finally lose that stubborn stress belly without crazy diets or hours of cardio.

    📌 Pin this for later! ⬇

    get rid of stress belly
  • Nutrition, Weight Loss, Wellbeing

    Unconditional Permission to Eat for Sustainable Weight Loss

    Introduction

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

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

    The Diet Mentality vs. Unconditional Permission

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

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

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

    The Importance of Intuitive Eating

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

    Intuitive VS Mindful Eating

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

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

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

    unconditional permission to eat

    Practical Mindful Eating Tips

    You can start incorporating mindful eating into your routine with small, manageable steps. And over time, eating intuitively will become more natural to you. Here are some steps to get started:

    • Avoid Distractions: Turn off the TV, put your phone away, and create a quiet space for your meal. Minimizing distractions allows you to fully focus on eating.
    • Engage Your Senses: As you eat, pay attention to the textures, tastes, and smells of your food. Take in the details.
    • Eat Slowly and Chew Thoroughly: Savour each bite by eating slowly and chewing your food thoroughly. This not only allows you to appreciate the taste but also gives your body time to signal when it’s satisfied.
    • Put Your Knife and Fork Down Between Bites: Instead of keeping your knife or fork in your hand throughout the entire meal, put them down between bites. This encourages a more mindful pace of eating.
    • Check-in with Hunger and Fullness: Pause periodically during your meal to assess your hunger and fullness. Ask yourself how hungry you are before starting and how satisfied you are as you continue to eat. If you feel full, honour that fullness and think about saving the rest for later. And, importantly, if you’re still hungry, allow yourself to eat more! See my post on finding more satiating meal combos.

    Intuitive eating is a journey in itself. Embrace the process, and don’t pressure yourself to master it overnight. Begin with one meal or snack a day, gradually incorporating mindful eating practices into your routine. The goal is progress, not perfection!

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

    Overcoming Fear and Guilt Surrounding Food

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

    diet mentality

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

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

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

    Practical Tips for Implementing Unconditional Permission To Eat

    Gradual Integration

    • Identify and Challenge Food Rules:
      • Question and challenge ingrained food rules
      • Recognize external influences and question them
    • Experiment with Different Foods Without Restrictions:
      • Take small steps to mix-up your food choices
      • Explore new flavours and meals without judgment

    Building a Positive Relationship with Food

    • Mindful Eating Practices:
      • Engage all your senses during meals
      • Chew slowly and savour each bite mindfully
      • Avoid distractions
      • Check in with your body’s signals
    • Enjoying Food Without Guilt or Anxiety
      • Shift your mindset to focus on pleasure and satisfaction.
      • Release guilt associated with certain foods, embracing balance.

    The Impact of Unconditional Permission To Eat on Sustainable Weight Loss

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

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

    How To Promote Satiety

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

    These hormones combined are responsible for weight management, but diets high in ultra-processed foods can lead to us missing the cues these hormones are sending. Not to mention that the combination of salt, sugar, and fat in a lot of ultra-processed foods can stimulate reward centres in the brain – which is actually by design, it’s called the “Bliss Point”.

    unconditional permission to eat
    • 80/20 Nutrition: Focus on eating whole nutrient-dense foods 80% of the time, but allow yourself treats for the other 20%. This doesn’t have to be exact, it can be 70/30 if you want, as long as the majority of your diet is whole foods.
    • Protein: Helps suppress ghrelin and takes longer to be digested in the stomach, making you feel fuller, for longer.
    • Fibre: Slows down digestion, which can lead to a sustained release of leptin, telling the brain that you are full.
    • Healthy Fats: Slow down digestion and promote the release of leptin – so don’t be scared of fats!

    Unconditional Permission to Eat: Conclusion

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

    It’s important that if you’re struggling, it’s important that you reach out for help. The Beat website has a list of helplines that may help.

  • Weight Loss

    How To Commit To Losing Weight In 2024

    Introduction

    As we step into the new year, many of us find ourselves setting resolutions, and for a significant number, weight loss often tops the list. However, the key to successful and lasting weight loss isn’t found in crash diets or extreme workout routines but in making small, sustainable changes to our daily habits. Learn how to commit to losing weight in 2024 by focusing on manageable lifestyle adjustments, setting realistic goals, and discovering joy in the journey.

    commit to losing weight

    1. Commit To Small, Sustainable Changes

    Rather than overhauling your entire lifestyle overnight, consider incorporating small, sustainable changes into your daily routine. This approach not only makes the process more manageable but also increases the likelihood of long-term success. Start by identifying one or two habits you think can help you lose weight that you can change, like opting for a piece of fruit instead of a sugary snack or taking the stairs instead of the elevator.

    Committing to your goals doesn’t mean skipping social events. I’ve got tips on balancing both in Navigating Social Events and Weight Loss.

    2. Set Realistic Goals

    When you really want to commit to losing weight, setting achievable goals is so important for maintaining motivation and staying on track. Instead of aiming for a drastic weight loss within a short period, establish realistic and measurable objectives. For example, target losing one to two pounds per week, which is considered a healthy and sustainable rate. Break down your larger goal into smaller milestones, celebrating each achievement along the way. This approach not only boosts your confidence but also reinforces positive behaviours.

    Commitment starts with setting the right goals. If you need help crafting yours, check out Smart Weight Loss Goals.

    person writing bucket list on book

    3. Find Joy in Exercise

    Exercise doesn’t have to be a chore; it can be a source of joy and fulfilment. Explore as many different activities as you need to until you find something you genuinely enjoy. Whether it’s dancing, hiking, swimming, or practicing yoga, the key is to make it fun. Engaging in activities you love not only makes exercise more enjoyable but also increases the likelihood of sticking to a regular routine. Find yourself a workout buddy or join group classes to add a social aspect, turning exercise into a shared experience!

    10 Simple Tricks For Making Exercise A Daily Habit

    4. Make Nutrient-Rich Choices

    Focusing on the quality of your food is as important as the quantity if you want to lose weight. Instead of restrictive diets, concentrate on making nutrient-dense choices that focus on satiety. Including a variety of whole foods like fruits, vegetables, lean proteins, and whole grains, which should make up around 80% of your diet. Experiment with new recipes and cooking methods to make healthy eating an exciting and enjoyable part of your routine.

    It’s not about deprivation but about nourishing your body with the fuel it needs to thrive.

    5. Losing Weight By Getting More Sleep

    The importance of adequate sleep and effective stress management in weight loss is often overlooked. Lack of sleep and chronic stress can disrupt your body’s hormonal balance, leading to increased cravings and overeating. Aim for 7-9 hours of quality sleep each night and explore relaxing activities like meditation, deep breathing exercises, or engaging in active hobbies you love. A well-rested and stress-free body is better equipped to make healthy choices and maintain a balanced weight.

    Is Sleep Important For Weight Loss?

    6. Stay Hydrated

    water weight loss connection

    Sometimes, the body can mistake thirst for hunger, leading to unnecessary snacking, so ensure you drink enough water throughout the day! Not only does proper hydration support overall health, but it can also help control appetite and promote weight loss. Keep a reusable water bottle with you as a reminder to drink water consistently.

    7. Monitor Progress and Adjust Accordingly

    Regularly track your progress, but don’t be too hard on yourself if things don’t go as planned! Weight loss is a journey with ups and downs, and it’s essential to stay flexible and adjust your approach as needed. If you are miserable, you’re doing it wrong! If you encounter challenges, reassess your goals, celebrate the successes, and modify your habits to better align with your lifestyle and preferences.

    Staying committed is all about consistency. I’ve shared tips on keeping steady progress in Consistency Over Motivation.

    Conclusion

    When you really commit to losing weight it’s not about quick fixes or drastic measures. It’s about making sustainable changes to your habits, setting realistic goals, and finding joy in the process. By embracing small adjustments, prioritizing enjoyable exercise, and focusing on overall well-being, you can create a foundation for long-term success. Remember, the journey to a healthier you is a marathon, not a sprint. Start small, stay consistent, and celebrate every step toward a happier and healthier life.

  • Nutrition, Weight Loss, Wellbeing

    Yo-Yo Dieting – How to Stop: A Guide To Sustainable Weight Loss

    Introduction

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

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

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

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

    stop yo yo dieting

    Moving Away from All or Nothing Thinking

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

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

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

    Establishing Healthy Habits that Support Weight Loss

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

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

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

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

    3 Mistakes To Avoid If You Want To Lose Weight

    Understanding & Increasing NEAT

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

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

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

    man in brown jacket and gray pants walking on sidewalk during daytime

    Eating for Fullness & Mindful Eating

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

    High-fibre foods that promote satiety include:

    • Fruits
    • Vegetables
    • Whole grains
    • Legumes.

    Examples of high-protein foods include:

    • Lean meats
    • Fish
    • Poultry
    • Eggs
    • Tofu
    • Beans

    Adding healthy fats to your meals can also help to promote satiety, and some great sources of healthy fats include nuts, seeds, avocados, and olive oil.

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

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

    The Downside Of Calorie Counting For Weight Loss

    foods full lose weight

    Prioritising Lifestyle Change Over Quick Fixes

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

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

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

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

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

    Conclusion

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

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

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

    So let us be proactive in our commitment to our health and happiness. Let us choose to prioritise self-care, make mindful choices, and ditch yo-yo dieting for good!