sustainable weight loss

  • Weight Loss

    Self-Discipline Importance: Willpower Inspired by David Goggins

    Hey there! Let’s talk about something that contributes massively to your health and fitness goals: self-discipline importance. During my weight loss journey, I found I had to rely on self-discipline a lot. Motivation often comes and goes, and finding ways to power through slumps is essential. During one of these motivation slumps, I stumbled upon a David Goggins podcast and his incredible story. His relentless drive and no-excuses attitude were like a wake-up call.

    Most people who are criticising and judging haven’t even tried what you failed at.

    David Goggins

    Now, don’t get me wrong—I’m not about to tell you to start running ultra-marathons or do anything extreme. Goggins’ approach is inspiring, but it’s also pretty intense. What I want to share with you is how we can take some of his principles and apply them in a way that’s sustainable and balanced. So how can we master self-discipline without going overboard, achieve our goals and enjoy the journey along the way? Let’s get into ‘Self-Discipline Importance: Willpower Inspired by David Goggins‘!

    Self-Discipline Importance

    Understanding Self-Discipline Importance

    Self-discipline is having the ability to stick to your plans and goals, even when you don’t feel like it. It’s that little voice in your head saying, “Come on, you’ve got this!” when you’d rather be doing anything else.

    What is the Importance of Self-Discipline in Achieving Long-Term Goals?

    When it comes to weight loss and fitness, self-discipline is super important. It’s not just about hitting the gym a few times or eating a salad now and then. It’s about making those healthy choices consistently. Here’s why it matters:

    Consistency: Self-discipline helps you keep up those good habits every day. It’s like brushing your teeth—you do it regularly without even thinking about it.

    Focus: It keeps you laser-focused on your goals. When you know what you want, self-discipline helps you stay the course and not get distracted by every little thing.

    Resilience: It builds your ability to bounce back from setbacks and let’s face it, achieving fitness goals isn’t always easy, and self-discipline helps you keep going even when things get tough.

    Common Misconceptions About Self-Discipline Importance

    There’s a lot of confusion out there about self-discipline, so let’s clear up a few myths:

    Myth 1: Self-Discipline Means Being Extreme: Nope, you don’t have to go all out like David Goggins. You can practice self-discipline in a way that works for you. It’s all about making steady, manageable progress.

    Myth 2: It’s Only for the Naturally Strong-Willed: Wrong Again! Self-discipline isn’t something you’re born with. It’s like a muscle you can build up over time, So anyone can do it with a bit of practice.

    Myth 3: Self-Discipline Equals Self-Deprivation: Being disciplined doesn’t mean you can’t enjoy life. It’s about balance and making smart choices. So you can still have treats and take breaks—but it’s all part of a healthy, disciplined lifestyle.

    It’s not about being perfect; it’s about being consistent and kind to yourself as you work towards your goals.

    David Goggins’ Approach to Self-Discipline

    Who is David Goggins?

    Alright, let’s talk about David Goggins. This guy is pretty much the definition of hardcore. He’s a former Navy SEAL, ultra-marathon runner, and motivational speaker. Goggins is known for his intense self-discipline and mental toughness. His story is super inspiring—he transformed himself from being overweight and out of shape to becoming one of the fittest men on the planet. His philosophy? Push yourself beyond your limits and embrace the grind, no matter how tough it gets.

    What Can We Learn from Goggins?

    David Goggins’ approach to self-discipline is built on a few key principles:

    Mental Toughness: Goggins is all about strengthening your mind. He believes that your mind is your most powerful tool and that you can train it to overcome any obstacle. This means facing your fears, embracing discomfort, and never giving up, even when things get really hard.

    Consistency: For Goggins, it’s all about showing up every single day. He talks a lot about the importance of doing the work, day in and day out, no matter how you feel. Consistency is what builds real, lasting change.

    Pushing Beyond Limits: Goggins is famous for pushing himself to the extreme. He’s run ultra-marathons and done all sorts of crazy endurance challenges. His message is clear: you’re capable of way more than you think, and you need to push past your perceived limits to find out what you’re made of.

    A Word of Caution

    Now, let’s be real—Goggins’ methods are pretty intense. While his story and principles are incredibly motivating, his approach isn’t for everyone. Here are a couple of things to keep in mind:

    Potential Downsides: Going to extremes like Goggins can lead to burnout, injury, or mental fatigue. For example, during one of his ultra-marathons, Goggins sustained severe injuries including broken bones in his feet, kidney failure, and stress fractures. You don’t need to be doing all of that! It’s important to listen to your body and know your limits!

    Balance: While it’s great to push yourself, it’s also crucial to find a balance that works for you. You don’t have to run ultra-marathons to be disciplined. Find ways to incorporate Goggins’ principles in a way that fits your lifestyle and goals.

    David Goggins’ story is amazing and his principles are solid, but remember to adapt them to your own life. It’s about finding a sustainable way to be disciplined, without burning out or going to extremes.

    Adapting Goggins’ Principles for Everyday Life

    Mental Toughness: Building It Without Going to Extremes

    So, how do we take Goggins’ hardcore mental toughness and make it work for us in a more balanced way? Start with small, manageable challenges that push your comfort zone a bit. For instance, if you’re not a morning person, try waking up 15 minutes earlier than usual to get a quick workout in or to meditate. These little challenges build up over time, making you mentally stronger without overwhelming you.

    Staying on Track with Fitness and Nutrition

    Consistency is key, but how do you keep it up? The trick is to create a realistic schedule that you can stick to. Don’t aim for perfection—aim for progress. If you plan to work out four times a week, stick to those four days, even if it’s just a quick 20-minute session. The same goes for nutrition. Plan your meals, but allow for some flexibility. It’s all about making healthy habits a regular part of your life, not a chore.

    Gentle Pushes Beyond Your Comfort Zone

    Pushing your limits doesn’t mean you have to go to extremes. It’s about gradually increasing the intensity of your workouts or setting incremental goals that challenge you just enough. For example, if you’re comfortable running 2 miles, try adding an extra half mile each week. Or if you’re lifting weights, add a bit more weight every couple of weeks. These small steps can lead to big changes over time, helping you grow stronger and more resilient without risking injury or burnout.

    By adapting Goggins’ principles in a way that fits into our everyday lives, we can build mental toughness, stay consistent, and push our limits in a sustainable and balanced way.

    david goggins motivation grit

    Creating a Balanced Approach to Self-Discipline

    Realistic Goal Setting: Why Achievable Goals Matter

    Let’s be real, setting goals you can achieve is super important. If you aim too high too fast, you might end up feeling discouraged. That’s where SMART goals come in. These goals are:

    • Specific: Clearly define what you want to achieve.
    • Measurable: Make sure you can track your progress.
    • Achievable: Set realistic goals and within your reach.
    • Relevant: Ensure your goals matter to you and align with your bigger plans.
    • Time-bound: Give yourself a deadline to create a sense of urgency.

    For example, instead of saying, “I want to get fit,” you might set a SMART goal like, “I will run for 20 minutes three times a week for the next month.” Check out my post ‘Setting Goals and Crushing Them: Proven Strategies!’ for a complete guide to goal setting!

    Mindfulness and Self-Compassion: Staying Grounded and Kind to Yourself

    Incorporating mindfulness practices can help you stay grounded and focused on your journey. Plus, practising self-compassion is always important—nobody’s perfect, and that’s okay! Here are a few ways to do this:

    Meditation: Spend a few minutes each day meditating to clear your mind and reduce stress.

    Journaling: Write down your thoughts, goals, and progress. It’s a great way to reflect and stay motivated.

    Positive Self-Talk: Be your own cheerleader. Replace negative thoughts with positive affirmations.

    These practices help you stay centred and remind you to be kind to yourself, especially on tough days.

    Small Habit Changes: The Power of Tiny Tweaks

    Don’t underestimate the power of small, consistent habit changes. They might seem minor, but they add up over time and can lead to big results. Here are some simple habits to start with:

    Drinking More Water: Aim to drink a bit more water each day. Staying hydrated can improve your overall health and energy levels.

    Adding a Daily Walk: Incorporate a short walk into your daily routine. It’s a great way to get moving and clear your mind.

    Meal Prepping: Spend some time each week preparing healthy meals. This can help you stick to your nutrition goals and save time during busy days.

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

    By focusing on these small, manageable changes, you’ll create a strong foundation for lasting self-discipline. It’s all about building habits that support your goals and fit into your life seamlessly.

    Practical Tips and Tools

    Example of a Balanced Daily Routine Incorporating Self-Discipline

    Creating a balanced daily routine can make a huge difference. Here’s an example to get you started:

    Morning: Start with a quick meditation session to set a positive tone for the day. Follow it up with a healthy breakfast and a brief workout, like a 20-minute run or yoga session.

    Midday: Focus on your work or daily tasks, making sure to take short breaks to stretch or take a walk. Keep a water bottle handy to stay hydrated. I recently wrote a post about effective afternoon routines, it’s focused on ADHD tips but it’s worth checking out even if you don’t have ADHD! – ADHD Morning Routines: Kickstart Your Day with Energy.

    Afternoon: Have a balanced lunch and take some time for a mindful activity, like journaling or reading.

    Evening: Prepare a nutritious dinner and plan for the next day. Wind down with a relaxing activity, such as a gentle walk or a few minutes of meditation before bed. Check out my post ‘Night Journal Prompts: End Your Day with Positive Thoughts‘ to get started with night time journalling to wind down!

    Tracking Progress: Tools for Staying on Track and Motivated

    Staying on top of your progress can keep you motivated and help you see how far you’ve come. Here are some tools you can use:

    Fitness Trackers: Devices like Fitbit (I have this Luxe and love it!) or Apple Watch can track your workouts, steps, and overall activity levels.

    Habit Trackers: Apps like Habitica, Routinery or Streaks can help you keep track of daily habits and routines, providing a visual representation of your progress.

    Nutrition Apps: MyFitnessPal or Macrofactor are great for logging meals and tracking your nutritional intake.

    Consistency is key, but it’s hard to stay on track if you’re constantly swinging between restriction and indulgence. For a practical approach to self-discipline and healthy eating, check out my post on Weight Loss Psychology 101. It’s packed with tips on building a balanced, guilt-free relationship with food.

    The Importance of Having a Support System and Accountability

    Having a support system is crucial for staying motivated and accountable. Here are some ways to build one:

    Friends: Share your goals with friends who can offer encouragement and keep you accountable.

    Online Communities: Join online forums or social media groups focused on fitness and wellness. These communities can provide support, tips, and inspiration.

    Coaches: Consider hiring a personal trainer or a nutritionist who can guide you and help you stay on track.

    By incorporating these practical tips and tools into your routine, you’ll find it easier to maintain self-discipline and achieve your goals. Remember, it’s all about creating a balanced, sustainable lifestyle that works for you.

    self-discipline importance

    Wrapping Up: Self-Discipline Importance

    Remember, the journey to mastering self-discipline doesn’t have to be overwhelming. Start small and be consistent. Whether it’s setting achievable goals, making tiny habit changes, or finding ways to stay motivated, every little step counts. Be kind to yourself along the way and celebrate your progress, no matter how small.

    If you’re interested in learning more about David Goggins, I highly recommend his book ‘Can’t Hurt Me‘.

    Have you enjoyed ‘Self-Discipline Importance: Willpower Inspired by David Goggins’? I’d love to hear from you! Share your experiences or goals related to self-discipline in the comments. What strategies have worked for you? What challenges have you faced? Let’s support each other on this journey towards a more disciplined and fulfilling life.

  • Nutrition

    How to Create SMART Nutrition Goals and Stick to Them

    Ever set a nutrition goal that seemed super exciting at first, only to fizzle out after a week or two? Yeah, me too. It’s like, we start with the best intentions, but somehow life just gets in the way. Maybe you’ve vowed to eat more veggies or cut down on sugar, but then those delicious pastries at LIDL keep calling your name. Sound familiar? Well, that’s where SMART nutrition goals come in.

    If you haven’t heard of them before, SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. It’s like a blueprint for setting goals that stick, rather than just being a fleeting thought.

    Setting SMART nutrition goals is about creating sustainable, healthy habits that support your overall well-being. When your goals are clear and structured, it’s so much easier to stay on track and achieve them.

    So, let’s get into How to Create SMART Nutrition Goals and Stick to Them! Trust me, it’s going to make a world of difference in how you approach your health and fitness journey.

    smart nutrition goals

    Understanding SMART Goals

    Alright, let’s break down this SMART thing. Here’s what each letter stands for and why it’s super important for your nutrition goals.

    Specific: First up, Specific. This is all about clarity. The more specific you are, the easier it is to know exactly what you’re aiming for.

    Measurable: Next, we’ve got Measurable. This means you can track your progress.

    Achievable: Now, Achievable. This is where you make sure your goal is realistic. If you set a goal that’s way too ambitious, you’re setting yourself up for frustration. Check out my post ‘When Goals Backfire: Consequences of Unrealistic Expectations‘, for help recognising when you’re goals may be unachievable.

    Relevant: Then there’s Relevant. Your goal should align with your broader health objectives and lifestyle. When your goals resonate with your personal values and long-term plans, you’re more likely to stick with them.

    Time-bound: Last but not least, Time-bound. Every goal needs a deadline. It gives you something to work towards and creates a sense of urgency.

    By making your nutrition goals SMART, you’re setting yourself up for success. It’s all about making them specific, measurable, achievable, relevant, and time-bound.

    my fitness journey losing weight

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

    Creating Your SMART Nutrition Goals

    Alright, now that we’ve got a handle on what SMART goals are, here’s a step-by-step guide to help you craft your own SMART nutrition goals:

    Specific: What exactly do you want to achieve? Vague goals like “eat better” don’t cut it. Let’s nail down the details. For instance, “I want to eat five servings of vegetables each day.” Clear, right? It’s much easier to follow through when you know exactly what you’re aiming for.

    Measurable: Next up is measurable. How will you track your progress? Keeping a daily food log or using an app can be super helpful. For our veggie goal, you could jot down each serving in a journal or use a food-tracking app. This way, you can see your progress and celebrate those little victories.

    Achievable: Now, let’s make sure it’s achievable. Your goal should stretch you a bit but still be within reach. If you’re currently eating zero vegetables, jumping straight to five a day might be tough. Maybe start with three servings and build up. It’s all about setting yourself up for success, not frustration.

    Relevant: Is your goal relevant? This means it should align with your broader health and wellness objectives. Ask yourself why this goal matters. Maybe you want to boost your energy, improve your diet quality, or just feel better overall. When your goal is meaningful to you, it’s easier to stay committed.

    Time-bound: Finally, we need a deadline. This creates a sense of urgency and gives you something to work towards. Instead of saying “I’ll eat more vegetables,” say “I’ll eat five servings of vegetables every day for the next 30 days.” This timeframe helps you stay focused and motivated.

    Examples of SMART Nutrition Goals

    “I want to drink eight glasses of water daily for the next two weeks to stay hydrated.”

    “I’ll have a protein-rich breakfast every morning for the next 30 days to support my muscle growth.”

    “I’ll reduce my sugar intake to less than 25 grams per day for the next month to manage my energy levels better.”

    Now it’s your turn! Take a moment to think about your own nutrition goals. Write them down and make sure they’re SMART.

    Strategies to Stick to Your SMART Nutrition Goals

    You’ve set your SMART nutrition goals, and that’s fantastic! But setting goals is just the first step. Now, let’s talk about how to stick to them. Here are some strategies to help you stay on track and make those goals a reality.

    Planning and Preparation

    Meal Planning Tips: Start by planning your meals for the week. This doesn’t have to be complicated. Just write down what you plan to eat for breakfast, lunch, dinner, and snacks. This helps you stay focused and reduces the temptation to grab something unhealthy on a whim.

    Food Shopping Strategies: Make a list before you go shopping and stick to it. Avoid shopping when you’re hungry to reduce impulse buys. Stock up on healthy staples like fresh fruits, vegetables, lean proteins, and whole grains. For more tips on meal planning and prep, I’ve got an entire post that breaks down the whole process, check out ‘Principles of Meal Planning: An Easy Step-by-Step Guide‘, if this is something you need some extra help with!

    Tracking Progress

    Set aside time each week to review your progress. Are you hitting your targets? If not, why? Maybe you need to tweak your goals to make them more realistic or adjust your strategies to better fit your lifestyle.

    Staying Motivated

    Celebrating Small Wins: Don’t wait until you’ve completely reached your goal to celebrate. Recognise and reward yourself for the small steps along the way. Did you manage to eat all five servings of veggies today? That’s awesome! Pat yourself on the back.

    Finding a Support System: Share your goals with friends, and family, or join an online community. Having someone to share your journey with can provide encouragement and accountability. Plus, it’s more fun to celebrate your successes with others!

    meal planning smart nutrition goals

    Overcoming Obstacles

    Dealing with Setbacks: Let’s be real, setbacks happen. Maybe you had a tough day and ended up diving into a tub of ice cream. It’s okay! The important thing is not to let one slip-up derail your entire progress. Acknowledge it, learn from it, and get back on track. Sometimes you really need that ice cream!

    Adapting Goals as Needed: Sometimes life throws us curveballs, and our original goals might not be feasible anymore. That’s perfectly fine. Adjust your goals to fit your current situation. The key is to stay flexible and keep moving forward.

    Remember, it’s all about consistency and making small, sustainable changes. You’re doing amazing, and every step you take brings you closer to a healthier, happier you! Keep it up!

    True health goes beyond any one meal or workout—it’s about how we support our bodies day in and day out. My Holistic Nutrition 101 post covers key aspects of nutrition that nourish your body on every level.

    Additional Tips and Resources

    Tools and Resources

    Nutrition Apps: There are so many fantastic apps that can help you track your food intake, monitor your progress, and stay motivated. A popular one is MyFitnessPal, but my go-to is Macrofactor. These apps often come with features like barcode scanning, nutritional information, and goal tracking.

    Books and Websites: Educating yourself on nutrition can be incredibly empowering. Books like “Food for Life” by Tim Spector and “The Science of Nutrition” by Rhiannon Lambert offer valuable insights into healthy eating.

    Meal Prep Tools: Investing in some good meal prep containers, a reliable blender for smoothies, and a set of measuring cups can make meal prep easier and more enjoyable. Having the right tools can simplify your cooking process and keep you organised.

    unconditional permission to eat

    Tips for Maintaining Motivation and Consistency

    Start Small: It’s tempting to overhaul your diet all at once, but starting small can lead to lasting changes. Maybe start with one SMART goal at a time, like adding more vegetables to your meals. Once that becomes a habit, move on to the next goal.

    Stay Flexible: Life happens, and sometimes you might need to adjust your goals. That’s perfectly okay. The key is to be adaptable and not get discouraged by minor setbacks.

    Visual Reminders: Keep your goals visible. Write them down and stick them on your fridge or bathroom mirror. These little reminders can help keep you focused and motivated.

    Reward Yourself: Set up a reward system for yourself. Maybe after a week of sticking to your goal, you treat yourself to a new book or a relaxing bath. Rewards don’t have to be food-related—they just need to be something you enjoy and look forward to.

    For more help deciding on what types of goals motivate you, check out my post ‘Types of Goals: Outcome, Performance, and Process Goals‘.

    Conclusion

    By making your goals Specific, Measurable, Achievable, Relevant, and Time-bound, you set yourself up for success. Combine this with planning, tracking, staying motivated, and using the right tools, and you’ll be well on your way to reaching your goals.

    So, what are you waiting for? Start setting your SMART nutrition goals today! And don’t forget, we’re in this together. Share your goals or success stories in the comments—I’d love to hear how you’re doing and cheer you on.

    Let’s make those nutrition goals happen, one step at a time!

  • Weight Loss

    Overcoming a Lack of Consistency in Your Weight Loss Journey

    Before my successful weight loss journey, I was all over the place. I had a very all-or-nothing approach (I have ADHD, so this is true for most areas of my life!) One week I’d be masking out workouts and eating salads like a rabbit, and the next week, let’s just say Netflix and pizza were my best friends. Sound familiar? Yep, I know the struggle all too well. So, why is overcoming a lack of consistency such a big deal when it comes to weight loss?

    Imagine trying to fill a bucket with water, but you keep turning the faucet on and off. It would take forever, right? That’s exactly what happens when we’re not consistent with our healthy habits. Consistency is like the steady stream of water that fills the bucket—it’s the key to making real, lasting progress.

    In this post, we’re going to investigate why we struggle with consistency and, more importantly, how to overcome those hurdles. We’ll talk about setting realistic goals, creating a routine that works for you, keeping a positive mindset, and finding joy in the journey. Plus, I’ll share some tips on staying accountable and celebrating those little victories along the way. By the end of this post, you’ll have a toolbox full of strategies to help you stay on track and reach your goals. Let’s get into ‘Overcoming a Lack of Consistency in Your Weight Loss Journey’!

    overcoming a lack of consistency

    Understanding the Root Cause of Inconsistency

    It’s hard to stay consistent, isn’t it? Trust me, you’re not alone. Figuring out the reasons behind our inconsistency is like finding the missing pieces of a puzzle. Once we understand the “why,” we can start tackling it head-on.

    Identifying the Barriers to Consistency

    So, what exactly is holding us back? Here are some common culprits:

    Lack of Motivation: There are days when hitting the gym feels impossible. Maybe it’s because we’re not seeing results as quickly as we’d like, or we’re just plain tired. I’ve been there, too—sometimes the sofa and another binge of Gilmore Girls is too hard to resist.

    Unrealistic Goals: Setting the bar too high can be a setback. It’s great to aim high, but when our goals are too ambitious, they can feel overwhelming.

    Lack of Time: Between work, family, and everything else life throws at us, finding time to work out or prepare healthy meals can seem impossible. I used to think I needed an hour-long gym session to make any difference, but that’s not true at all. And as a new mum, time is a valuable resource for me!

    Not Enjoying the Process: If we dread our workouts or hate our meal plans, staying consistent is going to be tough. It’s hard to stick with something we don’t enjoy.

    Here’s the thing: understanding these barriers is the first step to overcoming them. Once we know what’s tripping us up, we can start making changes that fit our lives better. And remember, it’s all about progress, not perfection.

    Setting Realistic and Achievable Goals

    Now that we’ve uncovered some of the common barriers to consistency, let’s talk about one of the most important steps: setting goals that we can achieve.

    Overcoming a Lack of Consistency with SMART Goals

    Have you heard of SMART goals? It’s a simple yet powerful way to set goals that are Specific, Measurable, Achievable, Relevant, and Time-bound. Let’s break it down:

    Specific: Your goals should be clear and specific. Instead of saying, “I want to lose weight,” try something like, “I want to lose 10 pounds in the next three months.” See the difference? It’s much easier to work towards a specific target.

    Measurable: How will you track your progress? Whether it’s using a journal, an app, or taking weekly photos, having a way to measure your progress helps keep you motivated. It’s like checking things off a to-do list—so satisfying! And it allows you to set celebration markers and reward yourself – win-win!

    Achievable: Be realistic about what you can achieve. If you set goals that are too high, you’re setting yourself up for disappointment. Start small and build from there. Losing 1-2 pounds a week is a healthy and achievable goal. Losing 10 pounds a week isn’t!

    Relevant: Your goals should matter to you and fit into your life. If running isn’t your thing, don’t set a goal to run a marathon. Find what you enjoy and set goals around that.

    Time-bound: Give yourself a deadline. It creates a sense of urgency and helps you stay focused.

    Here’s an example of a SMART goal: “I will work out for 30 minutes, five days a week, for the next month.” It’s specific (30 minutes of exercise), measurable (five days a week), achievable (fits into your schedule), relevant (aligned with your weight loss goal), and time-bound (next month).

    my fitness journey losing weight

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

    Building a Sustainable Routine

    Alright, now that we’ve got some SMART goals set, it’s time to talk about routines. A solid routine can be your best friend on this journey. It’s all about finding what works for you and making it stick.

    Creating a Routine to Overcome a Lack of Consistency

    Building a routine isn’t just about scheduling workouts—it’s about creating a lifestyle that supports your goals. Here’s how to get started:

    Start Small: Don’t overwhelm yourself by trying to change everything at once. Pick one or two habits to focus on first. For example, start with a morning walk or prepping your meals for the week. Once these become second nature, add in more habits.

    Consistency Over Intensity: It’s better to have shorter, more frequent sessions than to go all out once in a while. For instance, a 20-minute workout every day is more sustainable than a two-hour session once a week. Consistency is what keeps the momentum going.

    Find Your Best Time: Figure out when you have the most energy and free time. Are you a morning person, or do you have more energy after work? Schedule your workouts and meal prep sessions for those times. For me, mornings work best because it sets a positive tone for the rest of the day.

    Plan Ahead: Take some time each week to plan your meals and workouts. Having a plan removes the guesswork and makes it easier to stick to your routine.

    Be Flexible: Life happens, and sometimes you’ll miss a workout or indulge in a treat. And that’s okay! Being flexible and forgiving yourself is crucial. Just get back on track as soon as you can. Remember, it’s about progress, not perfection.

    non-scale victories

    The Role of Mindset and Mindfulness

    Now that we’ve got a solid routine going, let’s cover something equally important: your mindset. Believe me, having the right mindset makes all the difference in staying consistent and achieving your goals.

    Let’s explore how having the right mindset, specifically focusing on identity, action, and growth, can help you overcome the lack of consistency.

    Mindset Changes to Overcome a Lack of Consistency

    Embracing Your Identity: Start by seeing yourself as someone who is consistent and committed to your health goals. This is about shifting your identity to align with your aspirations. Instead of saying, “I want to lose weight,” say, “I am a healthy and active person.” This subtle shift in identity can influence your daily decisions and actions. This is part of a “Be, Do, Have” mindset and I cover this in a lot more detail in this post ‘Achieve Breakthrough Results With The “Be, Do, Have” Mindset’.

    Taking Action: Once you’ve embraced this new identity, it’s time to take consistent actions that align with it. Here’s where a growth mindset comes in. I first heard about the concept of a growth mindset in the book ‘Mindset’ by Carol Dweck.

    A growth mindset means believing that you can develop your abilities through dedication and hard work. As opposed to having a fixed mindset, which is when you believe your abilities and fitness levels are set in stone – covered in a lot more detail in my post ‘Examples Of A Fixed Mindset: Break Free From Fear Of Failure!‘. Focus on the process rather than the outcome. Celebrate the small wins and learn from setbacks. Every workout, every healthy meal, every positive choice is a step in the right direction.

    Embracing Challenges: A growth mindset also means seeing challenges as opportunities to grow rather than obstacles. When you face a setback, ask yourself, “What can I learn from this?” This perspective turns failures into valuable lessons and keeps you moving forward.

    Finding Joy in the Process

    Alright, we’ve got the mindset and routine down, but let’s be real: if you don’t enjoy the journey, staying consistent will feel like a chore. Finding joy in the process is essential to overcoming the lack of consistency. So, how can we make this journey fun and enjoyable?

    Joyful Movement: Overcoming a Lack of Consistency Through Fun

    Explore Different Activities: Not a fan of the treadmill? No problem! There are countless ways to stay active that don’t involve traditional gym workouts. Try dancing, hiking, swimming, or even joining a local sports team. The key is to find something you genuinely enjoy.

    Mix It Up: Variety is the spice of life, right? Keep things interesting by mixing up your workouts. This not only prevents boredom but also challenges your body in new ways, helping you avoid plateaus.

    Incorporate Music and Podcasts: Music has a magical way of boosting our mood and energy levels. Create a playlist of your favourite upbeat songs or listen to an engaging podcast while you work out. This can make the time fly by and make exercise feel less like a task.

    Set Fun Challenges: Setting small, fun challenges for yourself can keep things interesting. Whether it’s aiming to beat your personal best or taking part in a fitness challenge, these little goals can add excitement to your routine.

    Celebrate Non-Scale Victories: It’s easy to get caught up in the numbers on the scale, but there are so many other victories to celebrate. Notice how your clothes fit better, how much stronger you feel, or how your energy levels have increased. See my post ‘Non-Scale Victories: The Hidden Wins That Matter Most‘ for a complete guide on using non-scale victories for motivation!

    Finding joy in the process makes the journey to your goals more enjoyable and sustainable. When you love what you’re doing, staying consistent becomes much easier.

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

    Accountability and Support Systems

    We’ve covered a lot so far—mindset, routines, and finding joy in the process. But there’s another crucial piece to the consistency puzzle: accountability. Having a strong support system can make all the difference in staying on track and motivated.

    Leveraging Accountability to Overcome a Lack of Consistency

    Find an Accountability Partner: Having someone to share your journey with can be incredibly motivating. An accountability partner can be a friend, family member, or even an online community. The key is to find someone who understands your goals and is committed to helping you achieve them.

    Join a Community: Whether it’s a local fitness class, an online forum, or a social media group, being part of a community can provide a huge boost. You’ll find people who are on similar journeys, and their support and advice can be invaluable.

    Use Technology to Stay Accountable: There are countless apps and tools designed to help you stay on track. From fitness trackers to meal planning apps, these tools can provide reminders, track your progress, and even connect you with others.

    Set Up Regular Check-Ins: Schedule regular check-ins with your accountability partner or group. This could be a weekly phone call, a monthly meet-up, or a daily WhatsApp message. Regular check-ins help you stay focused and provide opportunities to celebrate progress and address challenges.

    Accountability and support systems create a network of encouragement, motivation, and shared experiences. They remind you that you’re not alone on this journey, making it easier to stay consistent and committed to your goals.

    overcoming a lack of consistency to lose weight

    Tracking Progress and Celebrating Milestones

    Alright, we’ve got our support systems in place, but how do we keep the momentum going? Tracking your progress and celebrating milestones is something I recommend to everyone. Your brain has a way of recognising rewards and associating them with habits, creating a positive association with that habit and making you more likely to continue with it.

    Overcoming a Lack of Consistency by Celebrating Small Wins

    1. Track Your Progress: Keeping a record of your journey helps you see how far you’ve come and stay motivated. There are various ways to track your progress, so find what works best for you.
      • Journaling: Write down your daily workouts, meals, and how you feel. This can help you identify patterns and make adjustments as needed.
      • Apps and Tools: Use fitness and nutrition apps to log your activities and meals. These apps often come with charts and graphs that visually show your progress.
    2. Set and Celebrate Milestones: Breaking down your larger goals into smaller milestones makes them more manageable and gives you more opportunities to celebrate. Each milestone reached is a step closer to your ultimate goal.
      • Short-Term Milestones: These could be weekly or monthly goals, like working out three times a week or trying a new healthy recipe.
      • Long-Term Milestones: These are bigger goals, like losing a certain amount of weight or running a 5K.
      • Example: Celebrate completing 3 months of consistent workouts with a reward that aligns with your goals, like a new pair of running shoes or a day off to relax.
    3. Celebrate Non-Scale Victories: I know I’ve already briefly covered this but Non-Scale Victories are so important for your motivation. Non-scale victories (NSVs) can be just as, if not more, rewarding as losing weight. These include things like fitting into old clothes, having more energy, or feeling more confident.

    By tracking your progress and celebrating your milestones, you’ll stay motivated and inspired to keep moving forward. It’s all about recognising your hard work and enjoying the journey.

    Overcoming Setbacks and Staying Resilient

    Alright, we’ve got our goals, routines, mindset, and celebrations in place. But let’s be real: setbacks are inevitable. The key to success is not avoiding them but learning how to overcome them and stay resilient.

    Anticipate Setbacks: First things first, know that setbacks are a normal part of any journey. By anticipating them, you can prepare yourself mentally and have a plan in place to deal with them.

    Learn from Challenges: Each setback is an opportunity to learn. Instead of seeing it as a failure, ask yourself what you can learn from the situation. What can you do differently next time?

    Stay Flexible: Flexibility is key to staying consistent. Life is unpredictable, and sometimes your plan needs to change. Be willing to adapt your routine as needed.

    Practice Self-Compassion: Be kind to yourself. Everyone makes mistakes and has off days. What’s important is how you respond. Instead of beating yourself up, show yourself some compassion and get back on track.

    Reconnect with Your Why: When things get tough, reconnect with your reasons for starting this journey. Reminding yourself of your “why” can reignite your motivation and help you push through tough times. See my post ‘Examples Of Extrinsic And Intrinsic Motivation: What Drives You?‘ for more on finding your “why” and what motivates you.

    Seek Support: Don’t be afraid to lean on your support system. Whether it’s talking to a friend, joining a support group, or seeking professional advice, getting help can provide new perspectives and renewed motivation.

    Celebrate Resilience: Recognise and celebrate your ability to bounce back. Each time you overcome a setback, you’re building resilience and getting stronger.

    how to start a fitness journey and stick to it

    Overcoming a Lack of Consistency: Conclusion

    From understanding the root causes of inconsistency to setting achievable goals, building a sustainable routine, fostering a positive mindset, finding joy in the process, leveraging accountability, celebrating milestones, and building resilience—each step is crucial in overcoming the lack of consistency in your weight loss journey.

    Recap of Key Points

    • Understanding the Root Cause: Identify what’s holding you back—whether it’s lack of motivation, unrealistic goals, or not enjoying the process.
    • Setting Realistic Goals: Use the SMART criteria to set specific, measurable, achievable, relevant, and time-bound goals that keep you on track.
    • Building a Routine: Start small, stay consistent, and find the best times for your activities. Flexibility and variety keep your routine engaging.
    • Mindset and Mindfulness: Embrace a positive and growth-oriented mindset. Practice mindfulness techniques to stay present and focused.
    • Finding Joy: Explore different activities, mix up your routine, and celebrate non-scale victories. Make the journey enjoyable and fun.
    • Accountability and Support: Find an accountability partner or join a community. Use technology to track progress and stay motivated.
    • Tracking and Celebrating: Regularly track your progress, set milestones, and celebrate every win, big or small.
    • Overcoming Setbacks: Anticipate challenges, learn from them, stay flexible, practice self-compassion, and always reconnect with your “why.”

    I’d love to hear about your experiences with overcoming a lack of consistency. Leave a comment below and let’s start a conversation! And I would love for you to sign up for my newsletter for more tips, inspiration and exclusive access to my FREE resource library, which includes ebooks, trackers and tools to help you.

    Remember, every small step counts, and together, we can achieve our goals. Here’s to a healthier, happier you!

  • Nutrition

    Principles of Meal Planning: An Easy Step-by-Step Guide

    Before starting my weight loss journey, I was all over the place with my meals. I’d skip breakfast, and grab whatever was convenient for lunch, and dinner was often a last-minute scramble (or usually a takeaway). Not surprisingly, my results were just as chaotic. As someone with ADHD, staying organised has never been my forte. But I knew that if I wanted to get healthy, I had to get my act together – so I started looking into the key principles of meal planning.

    It wasn’t just about losing weight but finding a system that worked for me. I discovered that with some planning, I could change my eating habits and finally see the results I wanted.

    And now, with a young baby in the mix, being prepared is even more important. Life with a little one is wonderfully unpredictable, and having a plan helps keep everything on track. Meal planning isn’t just a tool for weight loss anymore—it’s become essential for maintaining balance and sanity in my busy life.

    So, let’s get into the Principles of Meal Planning: An Easy Step-by-Step Guide. This guide will walk you through the essentials of meal planning, from understanding your nutritional needs to creating a flexible but effective meal schedule.

    Ready to get started? Let’s break it down step-by-step!

    key principles of meal planning

    Understanding the Basics of Meal Planning

    Think of meal planning as your guide to navigating the week with ease and confidence. It’s not just about picking recipes and making a grocery list—it’s a whole approach to making your life simpler and healthier.

    What is Meal Planning?

    I know you probably know what meal planning is, but it wouldn’t be a step-by-step guide if I didn’t explain a little bit! At its core, meal planning is simply deciding in advance what you’re going to eat for the week. This includes breakfast, lunch, dinner, and snacks. You map it out, shop for what you need, and prep in advance so you’re not scrambling at the last minute.

    The Benefits of Meal Planning

    Now, let’s talk about why meal planning is such a game changer:

    Time Saver: Imagine not having to think about what’s for dinner every night. With a plan in place, you’ll spend less time stressing and more time enjoying your meals.

    Healthier Choices: When you plan your meals, you’re in control. You can choose balanced, nutritious options instead of grabbing whatever’s convenient (and often unhealthy) when you’re hungry. Unless that’s what you’re craving of course! 😉

    Less Waste: The vegetable drawer in my fridge is where my healthy meal plans go to die. Often because I buy them without any kind of plan. How many times have you bought a bunch of groceries only to throw half of them away at the end of the week? Meal planning helps you buy only what you need, reducing food waste.

    Budget-Friendly: By planning your meals and shopping with a list, you’re less likely to make impulse purchases, which means more money in your pocket.

    Supports Your Goals: Whether it’s weight loss, muscle gain, or maintaining your current weight, having a plan helps you stay on track and make progress towards your goals.

    Meal planning might seem a bit challenging at first, but trust me, once you get the hang of it, it becomes second nature. You can also see my guide on simplifying nutrition if you’re unsure about what you should be eating: Science-Based Nutrition: 5 Tips To Lose Weight The Healthy Way

    principles of meal planning

    Setting Your Goals

    Alright, let’s get into the fun part—setting your goals! This is where we start personalising your meal plan to fit your unique needs and lifestyle. Knowing what you want to achieve will help guide all your meal-planning decisions.

    Identifying Your Personal Health and Nutrition Goals

    First things first, what are you aiming for? Your goals can be as varied as:

    Weight Loss: If you’re looking to shed some pounds, focus on creating a calorie deficit with nutritious, low-calorie foods.

    Muscle Gain: For building muscle, you’ll need to incorporate high-protein foods to support muscle repair and growth.

    Maintaining Current Weight: If you’re happy with your current weight, aim for a balanced diet that provides all the nutrients you need without excess calories.

    Improving Overall Health: Maybe you just want to feel better, have more energy, or support a specific health condition with better nutrition.

    Take a moment to jot down your main goals. It’s okay to have more than one! The clearer you are about what you want to achieve, the easier it will be to create a meal plan that works for you.

    Aligning Your Meal Plan with Your Fitness Goals

    Now that you’ve got your goals in mind, let’s align your meal plan to match them. Here’s how:

    For Weight Loss: Focus on incorporating lots of veggies, lean proteins, and whole grains. Think about portion control and aim for meals that are filling but not calorie-dense. Check out my FREE eBook ‘Nutrition For Weight Loss’ if this is your goal!

    For Muscle Gain: Your meals should be rich in protein—think chicken, fish, tofu, beans, and legumes. Don’t forget to include healthy carbs and fats to fuel your workouts.

    For Maintenance: Balance is key. Make sure your meals include a mix of proteins, carbs, and fats, and watch your portion sizes to avoid overeating.

    For Overall Health: Aim for variety. Incorporate different fruits, vegetables, lean proteins, and whole grains to ensure you’re getting a broad spectrum of nutrients.

    See my post ‘How To Start A Fitness Journey And Stick To It‘ for a full guide on starting a fitness journey on the right foot!

    Dietary Preferences and Restrictions

    We can’t forget about personal preferences and any dietary restrictions you might have. Whether you’re vegan, gluten-free, or just not a fan of certain foods, your meal plan should reflect your tastes and needs. Here are some tips:

    List Your Preferences: Write down foods you love and those you’re not so keen on. This will make planning meals more enjoyable and ensure you look forward to eating them.

    Note Any Restrictions: If you have allergies or dietary restrictions, make sure to factor these into your meal planning. There are plenty of resources and substitutes available for almost every dietary need.

    Setting your goals is all about creating a roadmap to success. Once you have a clear vision of what you want to achieve and how you’re going to get there, the rest of the meal-planning process becomes a lot easier.

    healthy balanced meal

    Assessing Your Schedule

    Great, now that we’ve set our goals, it’s time to look at our schedules. Knowing how much time you can realistically dedicate to meal planning and prep is crucial. Let’s figure out how to make this work smoothly with your busy life.

    Evaluating Your Weekly Schedule

    First, take a look at your typical week. Grab your planner or use a digital calendar and mark down all your commitments—work, workouts, family time, social events, everything. This will help you identify the best times to plan, shop, and prep your meals. Here are a few things to consider:

    Weekday vs. Weekend: Do you have more free time on weekends? Maybe that’s when you can do most of your meal prep.

    Evenings vs. Mornings: Are you a night owl or an early bird? Plan your meal prep sessions during your most productive times.

    Busy Days: Identify days when you’re especially busy. Plan for quick and easy meals on those days.

    Tips for Fitting Meal Planning into a Busy Lifestyle

    We all have those busy days, but that doesn’t mean meal planning has to fall by the wayside. Here are some tips to make it more manageable:

    Batch Cooking: Prepare large quantities of a few dishes and portion them out for the week. This is a huge time-saver and ensures you have ready-to-eat meals.

    Prep Ingredients in Advance: Meal prep isn’t for everyone, so if you don’t want to cook entire meals, prepping ingredients can save you a ton of time. Chop veggies, marinate proteins, and cook grains ahead of time. You can put all ingredients in one container and have them as your own meal kits.

    Slow Cooker or Instant Pot: These kitchen gadgets are lifesavers. I have the Ninja Foodi and LOVE it, it’s a slow cooker but also an air fryer, pressure cooker, steamer, and pretty much anything else you can think of! You can throw in your ingredients, set it, and forget it. By the time you’re done with your day, dinner is ready.

    Utilise Shortcuts: There’s no shame in using pre-cut vegetables, or frozen foods. They can significantly cut down on prep time while still providing nutritious options. I’m personally a big fan of the ‘Very Lazy Chopped Garlic‘. So instead of cutting up a little garlic clove, I just use a teaspoon of that instead. It probably doesn’t save that much time, but every little helps!

    Creating a Meal Prep Routine

    Now, let’s put it all together and create a routine. Here’s an example of how you can structure your meal planning and prep:

    1. Plan Your Meals (30 minutes):
      • Choose a time each week to sit down and plan your meals. This could be on Sunday morning over coffee.
      • Look at your schedule and decide what meals you’ll need for the week. Make sure to include breakfasts, lunches, dinners, and snacks.
    2. Make a Grocery List (15 minutes):
      • Based on your meal plan, write down all the ingredients you’ll need. Stick to your list to avoid impulse buys. And don’t forget to shop what you already have!
    3. Grocery Shopping (1 hour):
      • Set aside time to go grocery shopping. And remember your list.
    4. Meal Prep (2-3 hours):
      • Dedicate a block of time, like Sunday afternoon, to prep your meals. Cook what you can in advance and portion out into containers.

    Remember, the key to successful meal planning is consistency. Find a routine that works for you and stick with it. Adjust as needed based on what you learn works best for your lifestyle.

    batch cooking and meal prepping

    Food Shopping Tips

    Now that you’ve got your meal plan ready, it’s time to hit the grocery store. Let’s make shopping as efficient and stress-free as possible so you can get everything you need without feeling overwhelmed.

    Making a Grocery List

    A well-organised grocery list is your best friend. Here’s how to make an effective one:

    1. Break it Down by Category:
      • Produce: Fruits and vegetables.
      • Protein: Meats, fish, tofu, beans.
      • Dairy/Alternatives: Milk, yoghurt, cheese, and plant-based options.
      • Grains: Bread, rice, pasta, quinoa.
      • Pantry Staples: Spices, oils, canned goods, snacks.
      • Frozen: Vegetables, fruits, pre-cooked meals.
    2. Check What You Have:
      • Before you go shopping, check what you already have. This prevents you from buying duplicates and helps you use up what’s already in your kitchen.
    3. Stick to Your List:
      • Once you’re at the store, try to stick to your list. This saves time and helps avoid impulse buys that can throw off your budget and health goals.

    Tips for Shopping Efficiently

    Here are some tips to make your food shopping trip quick and efficient:

    Go with the Flow: Write your shopping list out in the order those items are stocked in the store, it will save you going back and forward.

    Buy in Bulk: For items you use frequently, like grains or nuts, buying in bulk can save money and reduce packaging waste.

    Go Seasonal: Seasonal produce is often fresher and cheaper. Plus, it adds variety to your meals.

    Don’t Shop Hungry: You’re more likely to make impulse purchases if you’re hungry. Have a snack before you go to the store.

    Reading Nutrition Labels

    Understanding nutrition labels can help you make healthier choices. Here’s what to look for:

    Serving Size: Check the serving size first, as all the nutritional information is based on this amount.

    Calories: Keep an eye on the calorie count, especially if you’re trying to lose weight.

    Nutrients: Look for high amounts of beneficial nutrients like fibre, protein, vitamins, and minerals. Limit saturated fat, added sugars, and sodium.

    Ingredients List: The fewer ingredients, the better. Avoid items with a long list of unrecognisable ingredients.

    With these tips, grocery shopping becomes a breeze. You’ll be in and out of the store quickly, with everything you need to stick to your meal plan and support your health goals.

    Ready to get prepping? Let’s do it!

    Meal Prep Techniques

    This is where the magic happens—turning all those ingredients into ready-to-eat meals that make your week a breeze. Let’s get into some practical techniques to streamline your meal prep process.

    Tools and Equipment to Make Meal Prep Easier

    Investing in a few key tools can make meal prep a lot more efficient. Here are some essentials:

    Storage Containers: Get a variety of sizes, preferably glass or BPA-free plastic, to store your prepped meals and ingredients.

    Sharp Knives and Cutting Boards: Good knives and a sturdy cutting board make chopping and slicing quicker and safer.

    Food Processor/Blender: Perfect for chopping, blending, and pureeing ingredients quickly.

    Sheet Pans and Baking Dishes: For roasting veggies, baking proteins, and making one-pan meals.

    Step-by-Step Guide to a Meal Prep Session

    Let’s walk through a typical meal prep session. Here’s how you can get it all done efficiently:

    1. Plan Your Menu:
      • Decide what meals you’ll be prepping. Make a list of recipes and note any ingredients you need to prep.
    2. Gather Ingredients and Tools:
      • Lay out all your ingredients and tools. Having everything in one place before you start saves time.
    3. Start with the Longest Tasks:
      • Begin with items that take the longest to cook, like grains, proteins, and baked dishes. While these are cooking, you can prep other ingredients.
    4. Multitask:
      • While your grains are simmering and proteins are baking, chop your vegetables and prep any other ingredients.
    5. Assemble Meals:
      • Once everything is cooked and prepped, start assembling your meals. Portion out your proteins, carbs, and veggies into containers.
    6. Store Properly:
      • Store your meals in the fridge or freezer, depending on when you plan to eat them. Label containers with the date to keep track of freshness.
    person eating vegetable salad

    Staying Flexible and Adapting

    Life is unpredictable, and things don’t always go according to plan. But that’s okay! Being adaptable is key to making meal planning a sustainable habit. Remember, healthy eating shouldn’t take away from your life, but should add to it! See my posts ‘Food Positivity: How To Encourage Healthy Eating Habits’ or ‘Unhealthy Relationship With Food: 7 Tips To Overcome Food Guilt’ if this is something you struggle with.

    Importance of Flexibility in Meal Planning

    Why is flexibility so important? Well, it helps you:

    Stay Consistent: When you’re not rigid, you’re more likely to stick with meal planning in the long run.

    Reduce Stress: Flexibility reduces the pressure to follow your plan perfectly, making the process more enjoyable.

    Adapt to Changes: Whether it’s a last-minute dinner invitation or a craving for something different, flexibility allows you to adjust without guilt.

    How to Adjust Your Meal Plan

    Here are some practical tips for keeping your meal plan flexible:

    Have Backup Options: Keep a few quick, go-to meals in your repertoire that you can whip up in a pinch. Think of simple dishes like omelettes, salads, or stir-fries.

    Use Versatile Ingredients: Stock up on ingredients that can be used in multiple recipes. For example, cooked chicken can be added to salads, wraps, or stir-fries.

    Repurpose Leftovers: Transform leftovers into new meals. One of my favourite meals is these Leftover Roast Chicken Tacos by Effortless Foodie.

    Freeze Extras: If you find yourself with extra portions, freeze them for another time. This reduces waste and provides ready-made meals for busy days.

    Principles of Meal Planning: Conclusion

    By now, you should have a solid understanding of meal planning and how it can change your approach to healthy eating and weight management.

    Recap of the Key Principles of Meal Planning

    Here’s a quick rundown of what we’ve covered:

    1. Introduction to Meal Planning: The benefits and how it can simplify your life.
    2. Setting Your Goals: Identify personal health and nutrition goals and align your meal plan to meet them.
    3. Assessing Your Schedule: Finding the best times for meal prep and planning around your busy life.
    4. Grocery Shopping Tips: Efficient shopping strategies and understanding nutrition labels.
    5. Meal Prep Techniques: Different methods of meal prep and a step-by-step guide.
    6. Staying Flexible and Adapting: Adjusting your meal plan as needed and handling setbacks.
    7. Tracking Your Progress: Monitoring your adherence, reflecting, and making necessary adjustments.

    Have you enjoyed reading ‘Principles of Meal Planning: An Easy Step-by-Step Guide’? I’d love to hear about your meal-planning journey. Share your experiences, tips, and any questions you have in the comments below.

  • Weight Loss

    Non-Scale Victories: The Hidden Wins That Matter Most

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

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

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

    non-scale victories

    What are Non-Scale Victories (NSVs)?

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

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

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

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

    non-scale victories for weight loss

    Why Focus on Non-Scale Victories?

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

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

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

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

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

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

    fitness goals and NSVs

    Common Non-Scale Victories

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

    Physical Changes

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

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

    Emotional and Mental Improvements

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

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

    Lifestyle and Habit Changes

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

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

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

    what are NSVs

    My Non-Scale Victories

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

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

    Improved Running Endurance

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

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

    Increased Energy Levels

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

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

    Improved Strength and Fitness

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

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

    POSTS YOU MAY BE INTERESTED IN:

    My Fitness Journey Postpartum: Finding Joy In Fitness Again

    Women Lifting Weights: Myths, Facts, And Best Results

    How To Run When Overweight: A Guide For Beginners

    Better Sleep and Reduced Stress

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

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

    Positive Mindset and Self-Esteem

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

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

    my fitness journey losing weight

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

    How to Track and Celebrate Non-Scale Victories

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

    Journaling

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

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

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

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

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    Visual Reminders

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

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

    Celebrate

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

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

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

    Moving Forward with a Positive Mindset

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

    Mindset Shifts

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

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

    Consistency and Patience

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

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

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

    not losing weight despite a calorie deficit

    Non-Scale Victories: Conclusion

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

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

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

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

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

  • Fitness, Mum/Baby

    My Fitness Journey Postpartum: Finding Joy in Fitness Again

    Introduction

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

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

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

    my fitness journey postpartum

    Starting Point

    Pre-Pregnancy Fitness

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

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

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

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    Fitness During Pregnancy

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

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

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

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

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

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

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

    my fitness journey losing weight

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

    Postpartum Challenges

    Physical and Mental Challenges

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

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

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

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

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

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

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

    how to run when overweight

    Effect on Motivation and Energy Levels

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

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

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

    Re-establishing Fitness

    First Steps

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

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

    postpartum fitness

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

    Adapting Workouts

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

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

    Joyful Movement

    Enjoyable Exercises

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

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

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

    gentle exercise on my fitness journey

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

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

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

    Mindset and Motivation

    Staying Motivated

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

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

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

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

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

    Balancing Fitness and Motherhood

    Involving Your Baby

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

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

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

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

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

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

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

    Advice for Other Moms Looking to Start a New Fitness Journey

    Finding Joy in Fitness Again

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

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

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

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

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

    support system

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

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    What I Wish I Had Known

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

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

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

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

    body positivity affirmations

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

    Integrating a Fitness Journey with Mental Health

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

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

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

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

    Going Forward

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

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

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

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

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

    two smiling women doing yoga pose

    My Fitness Journey: Conclusion

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

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

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

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

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

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

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

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

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

    Reach Out for Help

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

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

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

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

    Donate to PANDAS Foundation

  • Weight Loss

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

    Homeopathic Remedies to Lose Weight

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

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

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

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

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

    Table of Contents

    What Is Homeopathy?

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

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

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

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

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

    The Science of Weight Loss (No Fairy Dust Required)

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

    Calories in versus calories out.

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

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

    What About the Placebo Effect?

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

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

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

    📌 Pin this for later! ⬇

    Homeopathic Remedies to Lose Weight

    What Do The Experts Say?

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

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

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

    The Risks of Relying on Homeopathic Remedies for Weight Loss

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

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

    What Actually Works?

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

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

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

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

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

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

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

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

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    Homeopathic Remedies to Lose Weight
  • Fitness

    7 Joyful Movement Ideas That Will Make Exercise Exciting!

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

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

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

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

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

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

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

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

    Table of Contents

    The Concept of Joyful Movement

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

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

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

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

    So let’s make fitness work for you!

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

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

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

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

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

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    Benefits of Joyful Movement

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

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

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

    woman walking near plants and tall trees during daytime

    7 Joyful Movement Ideas

    1. Paddleboarding

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

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

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

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    Inflatable Stand Up Paddle Board

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

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    2. Nature Walks or Hikes

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

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

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

      3. Puppy or Kitten Yoga

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

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

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

        4. Aerial Hoop or Aerial Yoga

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

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

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

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

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          5. Trampoline Workouts

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

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

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

            6. Rock Climbing or Bouldering

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

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

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

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

              7. Geocaching or Scavenger Hunts

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

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

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

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

                POSTS YOU MAY BE INTERESTED IN:

                Tips for Incorporating Joyful Movement into Your Routine

                Start Small

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

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

                Be Consistent

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

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

                Listen to Your Body

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

                Make it Social

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

                Joyful Movement Ideas: Conclusion

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

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

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

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

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

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              1. Weight Loss

                Not Losing Weight Despite a Calorie Deficit? Possible Reasons

                Introduction

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

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

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

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

                not losing weight despite calorie deficit

                Possible Reasons for the Weight Loss Stall

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

                1. Hidden Calories

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

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

                Tips to Accurately Track Food Intake

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

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

                2. Metabolic Adaptation

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

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

                How This Impacts Weight Loss

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

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

                3. Inaccurate Tracking

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

                Tips for Accurate Tracking

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

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

                4. Muscle Gain vs. Fat Loss

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

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

                not losing weight despite a calorie deficit

                Understanding the Difference

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

                5. Stress and Sleep

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

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

                Tips for Managing Stress and Improving Sleep

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

                6. Medical Conditions

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

                Consult with a Healthcare Professional

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

                Practical Tips and Solutions

                Revamp Your Routine

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

                Mindful Eating

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

                Tips for Mindful Eating

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

                Stay Hydrated

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

                Tips to Stay Hydrated

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

                Staying Positive and Motivated

                Celebrate Non-Scale Victories

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

                not losing weight despite a calorie deficit

                Focus on Other Signs of Progress

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

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

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

                Building a Support System

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

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

                Tips for Building a Support System

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

                Not Losing Weight Despite a Calorie Deficit: Conclusion

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

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

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

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

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

              2. Goals

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

                be do have mindset

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

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

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

                Let’s break it down properly.

                Table of Contents

                Understanding the Be, Do, Have Mindset

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

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

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

                The problem is that this is not how habits work.

                Instead, flip the script:

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

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

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

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

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

                Be – Developing the Right Mindset

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

                Ask yourself:

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

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

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

                Visualisation and Affirmations: Getting Your Brain on Board

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

                So, let’s rewrite the script.

                Try this:

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

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

                Surround Yourself with Positivity

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

                Swap out:

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

                For:

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

                Do – Taking Consistent, Joyful Action

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

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

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

                Finding Joy in Movement

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

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

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

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                be do have mindset

                Eating in a Way That Aligns with Your Identity

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

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

                This means:

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

                Have – Achieving the Results You Want

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

                Setting Goals That Actually Stick

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

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

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

                Tracking Progress Without Getting Obsessed

                Forget only relying on the scale. Try tracking:

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

                Because those things matter far more than a number.

                Celebrating Small Wins

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

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

                Mindset Hacks for Weight Loss Success: Must-Read Posts

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

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

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

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

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

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

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                be do have mindset

                Further Reading

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