Have you found yourself hitting a weight loss plateau? Finding that you have to keep reducing calories to continue losing weight? Then there’s a good chance that your metabolism has adapted to preserve your weight through metabolic adaptation. The good news is, there is a way to fix metabolic adaptation! In this post, I want to cover exactly what causes it, why it is essential to your health, and what to do about it when it negatively affects your weight loss goals.
What is Metabolic Adaptation?
Metabolic adaptation isn’t a bad thing. It’s the body’s way of maintaining energy balance in response to a prolonged change in calorie intake. Your body works hard to preserve your current weight, and when you reduce or increase the number of calories you eat over a longer period, eventually it will adapt to these changes so that you don’t gain excess weight, or lose it.
When you are trying to lose weight, you need to reduce your calorie intake over a longer period. At first, your body will respond by tapping into its stored energy reserves to compensate for the deficit (it will burn fat). But, as time goes on, your body recognizes this change and activates metabolic adaptation to maintain your weight.
If you’re stuck in a cycle of yo-yo dieting, your metabolism could be working against you. Learn how to stop it in my post on Yo-Yo Dieting.
The Step-by-Step Process
Change in Calorie Intake:
You make a consistent change in how much you eat, either by eating fewer or more calories.
Initial Weight Gain/Loss:
If you eat less, you might lose some weight initially. If you eat more, you could gain some.
Hormones Come into Play:
Hormones, like leptin and ghrelin, get involved. Leptin decreases when you lose weight, telling your body it’s using up energy. Ghrelin, the hunger hormone, may increase, making you feel hungrier. (Both my free Nutrition eBook and my Complete Weight Loss Guide cover Leptin & Ghrelin more).
Body Adjusts the Basics:
Your body adjusts its basic energy needs at rest (BMR) based on what it thinks is going on. If you’ve been eating less, it will slow things down to save energy.
Weight Plateau:
These changes can lead to a point where your weight stays the same, making it harder to lose more or gain more.
How Metabolic Adaptation Affects Your Weight Loss Journey
As discussed earlier, when you reduce your calorie intake, your body adapts by slowing down your metabolism. This means that you burn fewer calories than before, making it difficult to lose weight.
For example, let’s say your TDEE (Total daily energy expenditure) is currently 2200 calories a day. You cut this down to 1200 to reduce your calorie intake by 1000 a day (1200 always seems to be the number recommended on fitness apps!). You will initially lose weight, but over time your body reduces calories burned until it’s only burning 1200. This means you would have to eat even less than 1200 calories a day to lose weight. Which is even more unrealistic and potentially dangerous.
This is usually why people will regain weight after a strict diet. Because your body no longer burns 2200 calories a day, it burns 1200. See more common weight loss mistakes in my post 3 Mistakes To Avoid If You Want To Lose Weight.
Reverse DietingTo Fix Metabolic Adaptation
Reverse dieting is a structured and gradual approach to increasing calorie intake. The goal is to restore your metabolic rate and create a sustainable, healthy relationship with food. Instead of quickly returning to your maintenance or surplus calorie level, reverse dieting involves slowly increasing your calories over a set period.
By slowly adding calories back into your diet, you give your body the chance to adjust, without gaining weight (or with minimal weight gain). It may seem scary to increase your calorie intake when trying to lose weight, but it will make your weight loss journey a lot easier in the long run!
I have an entire free guide on Reverse Dieting as I found myself struggling with metabolic adaptation during my weight loss journey. I REALLY recommend downloading it! I’ve also explained it in detail in Reverse Dieting 101.
Prevention Is Better Than A Cure!
This post is about how to fix metabolic adaptation, but it’s always better to try and prevent it from happening. Or to take steps to stop it happening again.
Tips To Prevent Metabolic Adaptation
Don’t Crash Diet: Avoid extreme calorie cuts. Preferably you shouldn’t cut your calories by more than 500 a day. for help getting out of the restrictive diet mentality.
Take Breaks from Dieting: Increase your calorie intake to maintenance level every so often with short diet breaks.
Eat Enough Protein: Increase protein intake to help ensure your body is burning fat and not muscle. Muscle burns more calories than fat, so you want to keep it!
Include Strength Training: Along with increased protein, strength training helps build and maintain muscle.
When your metabolism slows down, it can be hard to lose fat without sacrificing muscle. I’ve shared some strategies in Burn Fat Not Muscle.
Conclusion
Metabolic adaptation, while a natural response to changes in calorie intake, can feel demotivating. No one likes to waste their efforts! But with the right strategies, it can be reversed.
I can’t overstate the importance of prevention! Avoiding crash diets, incorporating diet breaks, and focusing on protein intake and strength training, will save you a lot of struggles further down the line.
Whether you’re currently facing metabolic adaptation or looking to prevent it in the future, use the tips above and focus on a balanced approach to nutrition and exercise. You can not only fix metabolic adaptation but also develop a healthier and more joyful weight loss journey.
Have you experienced metabolic adaptation during your weight loss journey, or do you have additional tips to share? I’d love to hear from you in the comments below!
Do you want to lose weight but don’t know where to start? Or maybe you’re stuck in an All-Or-Nothing cycle. The good news is that weight loss doesn’t have to be a complete lifestyle overhaul. Small habit changes have the biggest impact when it comes to losing weight. This post will provide you with 15 easy and sustainable habit changes that you can start today to help you lose weight without the gym.
A very quick and easy change to make when trying to lose weight without the gym is to avoid drinking your calories. This means limiting sugary drinks like soda, energy drinks, or even juice. These drinks contain a lot of calories with very little nutritional value, and won’t do anything to satiate hunger.
Instead, opt for water, swap out sugar in your tea or coffee for sweeteners or choose low calorie flavoured waters as your go-to beverage choices. This is a simple habit change that can significantly reduce your daily calorie intake and also improve your overall health.
2. Practice mindful eating
Another key to successful weight loss is practicing mindful eating. This means being fully present and aware of your eating habits and patterns. When you eat mindfully, you pay attention to your body’s hunger and fullness cues and savor each bite of food. This allows you to eat until you are satisfied, rather than overeating and feeling uncomfortably full.
To practice mindful eating, start by eliminating distractions during meals. Turn off the TV, put down your phone, and focus solely on your food. This will help you tune into your body’s signals and prevent mindless eating. Another tip is to eat slowly and chew your food thoroughly. This not only helps with digestion but also allows for better enjoyment of your meals.
By practicing mindful eating, you can develop a healthier relationship with food and become more attuned to your body’s needs. This habit change, combined with other healthy habits, can lead to successful and sustainable weight loss.
3. Get enough sleep
Getting enough quality sleep is crucial when it comes to achieving and maintaining weight loss. Without adequate sleep, your body’s hormones can become imbalanced, leading to increased appetite and cravings for unhealthy foods. Additionally, lack of sleep can negatively impact your metabolism, making it more difficult to burn calories efficiently.
To support your weight loss goals, prioritize getting 7-9 hours of quality sleep each night. Establish a bedtime routine that helps you unwind and relax, such as reading a book or taking a warm bath. Keep your bedroom cool and dark to promote optimal sleeping conditions. By getting enough quality sleep, you will be setting yourself up for success in reaching your weight loss goals.
4. Add more protein to your diet
To support your weight loss goals, it’s essential to focus on the right kind of nutrition. Adding more protein to your diet is an effective way to support weight loss. Protein helps to reduce cravings and keeps you feeling fuller, and longer.
Protein also contributes towards muscle preservation when in a calorie deficit. Maintaining muscle mass is essential for our health and losing muscle can also result in burning less calories, so it is a key component in losing weight and maintaining weight loss.
Try incorporating lean proteins like chicken, turkey, fish, eggs, beans, or tofu into your meals and snacks throughout the day.
One simple habit change to increase activity and lose weight without the gym is to take the stairs instead of the elevator. This small change can increase your daily physical activity and help you burn more calories throughout the day.
Our daily activity outside of planned exercise is actually the 2nd highest contributor to our TDEE (Total daily energy expenditure – how many calories we burn in a day), and remaining sedentary for long periods of time can have negative effects on our health. It’s important to incorporate regular physical activity into our daily routines to promote overall health and well-being.
6. Reduce your portion sizes
One of the most effective ways to lose weight without going to the gym is to reduce your portion sizes. It’s a simple but powerful habit change that can have a lasting impact on your overall health and wellness.
Reducing your portion sizes doesn’t mean you have to go hungry or deprive yourself of your favorite foods. It simply means being mindful of how much you’re eating and adjusting your serving sizes accordingly.
One trick to reducing your portion sizes is to use smaller plates and bowls. When you have a smaller plate or bowl, it tricks your brain into thinking that you’re eating more food than you actually are. This can help you feel more satisfied with smaller portions.
Another way to reduce your portion sizes is to be mindful of your hunger cues. Before you start eating, ask yourself if you’re truly hungry or if you’re eating out of boredom or habit. If you’re not actually hungry, try to find another way to occupy your time or distract yourself from eating.
By reducing your portion sizes, you can still enjoy your favorite foods while also achieving your weight loss goals. And if you pair this habit change with the previous one of taking the stairs, you’re well on your way to creating a healthier, more active lifestyle.
7. Don’t Skip Meals
Skipping meals may seem like a quick fix for weight loss, but it can actually do more harm than good. When you skip meals, it will usually only lead to overeating later in the day when hunger catches up with you.
To ensure that you’re fuelling your body effectively, it’s important to eat regular meals throughout the day. And listen to your body! Don’t ignore hunger, just assess if it’s true physical hunger you’re feeling.
To ensure that you’re fuelling your body effectively, it’s important to eat regular meals throughout the day. This doesn’t mean that you need to eat three large meals a day, instead, you can focus on smaller, more frequent meals to keep your energy levels up. You’ll be less likely to feel hungry and snack on unhealthy foods throughout the day.
Now that you know why it’s important to eat regular meals, let’s explore how you can increase the fibre in your meals to further support your weight loss goals. Fibre is an essential nutrient that keeps you feeling fuller for longer, making it easier to stick to your healthy eating plan. To increase fibre, aim to add more fruits, vegetables, whole grains, and legumes to your meals. Some easy ways to do this include blending fruits and veggies into smoothies, swapping white bread for whole grain bread, and adding beans to soups and salads.
Increasing your fibre intake doesn’t have to be complicated or time-consuming, and the benefits are substantial. It’s important to increase fibre slowly though, as a sudden increase can lead to digestive issues.
9. Move Around More During The Day
Similar to the reasons you should take the stairs, another important habit change to consider when trying to lose weight without the gym is generally just moving around more during the day. Studies have shown that sitting for prolonged periods can lead to weight gain and other health problems. Therefore, it’s essential to find ways to incorporate more movement into your day.
One simple way to increase your daily activity is to take frequent breaks from sitting. Set a timer on your phone or computer for every 30 minutes and stand up and stretch or take a short walk around your home or office. Fitness trackers usually have a feature built in to remind you to move more. This will not only help you burn calories but also reduce the strain on your muscles.
Another effective way to incorporate more movement into your day is to set a daily step goal. Invest in a pedometer or fitness tracker and aim to hit a certain number of steps each day. You can start with a modest goal of 5,000 steps and work your way up gradually.
Finally, consider adding more physical activity to your routine. This could include activities such as yoga, dance, swimming, or even just taking the stairs instead of the elevator. By finding activities that you enjoy and incorporating them into your routine, you’ll be more likely to stick with them and see the benefits of increased movement.
By increasing your daily activity, you’ll not only burn more calories but also improve your overall health and well-being.
10. Limit packaged, processed foods
Another important habit change to support your weight loss goals is to limit packaged and processed foods. These types of foods are often high in added sugars, unhealthy fats, and empty calories, which can make it harder to maintain a healthy weight. Instead, try to focus on whole, nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains.
Not only will this help you lose weight, but it will also improve your overall health and well-being. By cutting back on processed foods, you’ll be reducing your intake of harmful additives, preservatives, and other chemicals that can negatively impact your health.
But don’t worry, you don’t have to give up all packaged foods entirely. Just be mindful of what you’re choosing and aim to make healthier choices whenever possible. For example, instead of reaching for a bag of crisps, opt for a handful of nuts or a piece of fruit. And when you do buy packaged foods, be sure to read the labels carefully to make sure you’re choosing options that are low in added sugars and unhealthy fats.
11. Don’t Reduce Calories Too Much
It’s tempting to drastically reduce your calorie intake in an effort to lose weight quickly. However, this can actually work against you in the long run. When you drastically cut calories, your body will slowly adjust your TDEE to account for this, meaning eventually you will begin burning less calories – this is called metabolic adaptation. Not to mention, severely restricting your food intake can lead to feelings of deprivation and could result in binge eating.
Instead, aim for a moderate calorie deficit of a 10-25% deficit. This can be achieved through a combination of exercise and healthy eating habits, such as reducing portion sizes and choosing nutrient-dense foods. By taking a sustainable approach to weight loss, you’ll be more likely to stick with it and achieve lasting results.
Meal prep is a simple yet effective habit change that can make a big difference in your weight loss journey. By dedicating some time each week to plan and prepare your meals in advance, you’ll be setting yourself up for success by ensuring that healthy options are readily available when hunger strikes.
One key benefit of meal prep is that it can help you avoid the temptation of fast food or other unhealthy options when you’re short on time or energy. By having healthy meals and snacks on hand, you’ll be less likely to make impulsive decisions that derail your weight loss efforts.
Another advantage of meal prep is that it can save you time and money in the long run. By cooking in bulk and portioning out your meals, you’ll avoid the need to grab expensive and less nutritious meals on the go. Plus, you’ll have more time to focus on other important aspects of your life, such as exercise or spending time with loved ones.
To get started with meal prep, set aside a designated time each week to plan out your meals and grocery list. Look for recipes that are healthy, easy to prepare, and can be made in batches. Invest in quality food storage containers to keep your meals fresh and organized.
If you don’t enjoy having meals prepped, you can always just prep the ingredients and have them all ready to go when you begin cooking.
13. Keep Healthy Snacks In Sight
Another habit change that can support your weight loss journey is keeping healthy snacks in sight. When hunger strikes, it’s tempting to reach for whatever is convenient and within reach. By stocking your kitchen with healthy snack options, you’ll be less likely to reach for the chips or candy.
Consider keeping pre-cut veggies, fruit, and nuts in clear containers on your countertop or in the front of your refrigerator. This will make it easy to grab a healthy snack when hunger strikes. You can also portion out snacks ahead of time, such as packing single-serving bags of almonds or dividing grapes into small containers.
By combining this habit change with meal prep, you’ll be setting yourself up for success. Not only will you have healthy meals ready to go, but you’ll also have healthy snack options readily available.
14. Fill Your Plate Up With Low-Calorie High-Volume Foods
By combining meal prep with the habit of filling your plate up with low-calorie high-volume foods, you’ll be setting yourself up for success. Low-calorie high-volume foods are those that contain a lot of water and fibre, which help you feel full and satisfied without consuming excess calories. Examples of such foods include fruits and vegetables, lean proteins like chicken and fish, and whole grains like brown rice and quinoa.
By incorporating more low-calorie high-volume foods into your diet, you’ll naturally consume fewer calories throughout the day. For example, instead of reaching for a bag of crisps for a snack, try slicing up some cucumber and dipping it in hummus. Not only will this snack provide you with more nutrients, but it will also leave you feeling more satisfied.
Making this habit change can be as simple as swapping out some of the high-calorie foods on your plate for lower-calorie, high-volume options. These swaps can add up over time and help you achieve your weight loss goals.
15. Reduce Added Sugar
While cutting calories is an essential component of weight loss, reducing your intake of added sugar is just as important. Not only does excess sugar intake lead to weight gain, but consuming too much sugar also increases your risk for chronic diseases like diabetes and heart disease.
To reduce your sugar intake, start by reading labels and avoiding processed foods that are high in added sugars. Instead, opt for whole foods like fruits, vegetables, and whole grains that are naturally high in fiber and other essential nutrients.
Lose Weight Without the Gym: Conclusion
By making small, sustainable habit changes, you can lose weight without the gym. From mindful eating to taking the stairs instead of the elevator, incorporating these 15 tips into your daily routine can make a big impact.
Remember to stay patient and consistent with yourself, and don’t forget to celebrate your progress along the way, start small, and build a system of healthy habits that will help you lose weight for good.
What did you think of the post ‘Lose Weight Without the Gym: 15 Easy Habits To Try? Do you have your own suggestions? Let me know in the comments below!
Do you feel like you have to choose between body positivity and losing weight? Can these seemingly conflicting paths be combined to create a body positive weight loss journey?
In recent years, the body-positive movement has gained a lot of momentum, challenging conventional beauty standards and promoting self-love and acceptance in all body shapes and sizes. Body positivity at its core is about embracing your body as it is. So, naturally, weight loss is usually discouraged within this movement. But it’s important to understand that the relationship between body positivity and weight loss is nuanced and evolving.
In this post, I want to talk about how you can pursue health and well-being in a way that aligns with self-love and body acceptance, challenging the notion that weight loss and body positivity are mutually exclusive.
For a true body positive weight loss journey, it’s important to address and nurture a positive body image. A lot of people believe that losing weight will fix any issues with self-esteem, but the roots of body image issues usually run much deeper. Changing your appearance alone may not address any underlying insecurities you still have.
Weight loss alone does not make you happy!
So, before starting, and during your weight loss journey, focus on building a positive self-image. You can learn to appreciate your body while laying the groundwork for a healthier mindset that will stick around. Self-love can encourage you to adopt habits that genuinely care for your body, making the whole process more sustainable and, more importantly, enjoyable.
Weight loss doesn’t mean you have to hate your body. I’ve shared body-neutral affirmations that focus on function over appearance in Body-Neutral Affirmations.
Appreciate Your Body’s Abilities
Instead of fixating on how you look, appreciate what your body can do. Shifting our focus from appearance to functionality will no only help you appreciate your body more but also builds a healthier mindset.
Size doesn’t define your worth or capabilities.
When you shift your focus from the numbers on the scale to the tangible accomplishments your body can achieve, a huge shift in mindset can happen. Each fitness milestone, whether it’s running a little farther, lifting heavier weights, or mastering a new exercise, will become a testament to your strength and resilience.
Non-scale victories reinforce the idea that your body is capable and worthy of celebration, regardless of your size or shape. As you celebrate these achievements, you build a more positive connection with your body, building a sense of pride and appreciation for what you can do. This celebration of capability and progress plays a huge role in building a body-positive mindset, where self-love becomes a key part of your journey toward health and fitness.
If you’re working on a healthy relationship with food and body, remember that weight loss doesn’t have to mean punishing restrictions. In fact, you can pursue health goals while embracing body positivity and self-love. For a deeper look at balancing body positivity with sustainable choices, check out Victoria’s Secret vs. Reality: A Sustainable Meal Plan for Real Life. It’s all about finding joy and balance in the journey.
Ditch The All-or-Nothing Mindset
Perfectionism during a weight loss journey often leads to an all-or-nothing mindset that can be damaging to both physical and mental well-being. Setting unrealistic standards and expecting to stick to those standards flawlessly sets the stage for disappointment and frustration. Perfectionism tends to magnify setbacks, creating a cycle of negative self-talk and undermining progress you’ve made. Working towards a healthier lifestyle is inherently imperfect, and acknowledging this imperfection is an important step towards building a sustainable and positive approach to weight loss.
Finding a balance that accommodates your health goals alongside the joys and demands of daily life ensures a more realistic and sustainable approach to weight loss.
Setbacks are not roadblocks but are opportunities to learn. Instead of dwelling on “failures”, approach setbacks as lessons. Reflect on what led to the detour and use that insight to adjust your approach. This shift in perspective promotes a healthier relationship with the journey itself, emphasising progress over perfection.
There’s so much more to weight loss than the number on the scale. Learn about non-scale victories in my post on Non-Scale Victories.
A key to successful weight loss and body positivity is making small, sustainable changes to your lifestyle. People often try to make drastic changes all at once, which can be overwhelming and unsustainable. Instead, focus on making small changes to your diet and exercise routine that you can maintain over time.
Small changes act as building blocks for a foundation rooted in a healthier lifestyle. By consistently making positive choices, you lay the groundwork for sustainable habits that extend beyond weight loss goals.
This approach shifts your focus from temporary fixes to making a commitment to yourself and your wellbeing.
Whether it’s establishing regular exercise routines, practicing mindful eating habits, or prioritising good sleep, these all contribute to overall health and resilience. The goal is not just weight loss but the creation of a lifestyle that your supports physical and mental well-being in the long run.
A sustainable weight loss journey is not just a means to an end but an ongoing process you should celebrate. Moving your focus from the end goal to appreciating the day-to-day journey is important for sustainable success.
It’s not just about getting to that perfect goal weight; it’s a whole journey deserving of a round of applause. Instead of obsessing over some distant finish line, celebrate every little step in the here and now.
Realise that the journey itself is a big deal – every choice, every workout, every healthy meal is a win.
Focusing on the small steps during the journey helps alleviate the pressure and perfectionism often associated with the pursuit of a specific end goal. By finding joy in the day-to-day process, you can appreciate the journey without the constant stress of meeting unrealistic expectations. This reduction in perfectionism is instrumental in promoting improved mental well-being and cultivating a healthier self-image.
This change in perspective hugely contributes to improved body image and body positivity, creating a foundation for a healthier and more sustainable approach to self-care and well-being.
If you’re struggling with body image while losing weight, you’re not alone. Use these Body Positivity Affirmations to help fix your mindset.
Body Positive Weight Loss: Conclusion
Finding a balance in both weight loss and body positivity can take some time. A lot of us have struggled with body image issues for a long time and that can take some work to undo. But rather than viewing body positivity and weight loss as conflicting paths, work on finding a balance. Ensure that your weight loss is not driven by societal pressures or unrealistic standards but rather by a genuine desire for overall well-being.
By finding a more balanced approach, you can have a body positive weight loss! You can navigate your journey with more resilience, maintaining a positive relationship with your body while working towards realistic and sustainable health goals.
Have you found this post helpful? Do you agree or disagree that body positivity can be practiced along with weight loss? Let me know in the comments below!
Are you struggling to lose weight despite your efforts? You’re not alone. Losing weight is not a walk in the park, and setbacks should be expected. The key is to learn from mistakes and not to be discouraged. In this post, I want to talk about 3 common weight loss mistakes beginners make that could be preventing you from reaching your weight loss goals, and more importantly, how to correct them. By understanding these mistakes and making the necessary changes, you can make sustainable changes to your lifestyle that will be the key to your long-term success.
There is a common misconception that cutting out fats entirely is the key to losing weight, but the truth is a bit more nuanced.
Fats have been unfairly demonized in the health and fitness space, and part of the reason is because of their calorie density. Unlike proteins and carbohydrates, which provide approximately 4 calories per gram, fats are more calorie-dense, having around 9 calories per gram. This higher caloric density has led to the misunderstanding (and marketing) that consuming fats automatically leads to weight gain.
While it’s true that fats are more concentrated in calories, it’s important to understand that not all calories are created equal. In reality, the type of calories we consume matters just as much as the total calorie count.
Fats And Satiety
Fats actually play an important role in promoting satiety, helping you feel full and satisfied after a meal. Whereas low-fat options*, marketed as healthier choices, can have a negative affect on satiety because of their sugar content. When a product has reduced fat content, manufacturers need to compensate for the loss of flavour and texture that fat brings, by adding sugar.
Low-fat options with high sugar content might give you a temporary sense of fullness due to the quick energy spike from sugar. But, the feeling is often short-lived, as the rapid rise in blood sugar is followed by a crash, often leaving you feeling hungry and craving more food.
The high sugar content in low-fat products can trigger cravings for even more sweet foods. The cycle of sugar spikes and crashes can create a rollercoaster effect on hunger and satiety, which can make it more difficult for you to maintain a consistent and balanced eating pattern.
Including healthy fats in your weight loss journey is important for a lot of reasons, with satiety being a key factor for weight loss.
*Products where the fat has been removed or reduced, not naturally lower fat foods
Tips To Include More Healthy Fats Into Your Diet
Choose Whole Foods: Aim to eat whole, minimally processed foods. Avocados, nuts, seeds, and olives are all nutrient-rich sources of healthy fats.
Enjoy Full-Fat Dairy: When it comes to dairy, choose full-fat options like whole milk, Greek yogurt, and real cheese. These offer more satiety compared to their low-fat options.
Cook with Healthy Oils: Use healthy cooking oils like olive oil. It adds more flavour to meals and provides essential fatty acids. Just be cautious of how much you’re using.
Include Fatty Fish: Eat fatty fish, like salmon, mackerel, or sardines. These have a good amount of omega-3 fatty acids, which are great for both satiety and overall health.
Snack on Nuts and Seeds: Nuts and seeds, like almonds, walnuts, or sunflower seeds, are great to snack on. But be mindful of portion sizes as calories can quickly add up.
Avocado Additions: Add sliced avocados to salads, sandwiches, or as a topping for different meals. Avocados are a really satisfying source of monounsaturated fats.
Include Eggs: Eggs are a nutrient-dense food that contain healthy fats. Include whole eggs into your meals for more satiety.
Balanced Meals: Aim for balanced meals that include a combination of healthy fats, proteins, and complex carbohydrates. A good balance of macros contributes to sustained energy and satiety.
As mentioned in the previous section, not all calories are created equal. One big weight loss mistake beginners make is having a laser focus on calories—counting, restricting, and tracking everything. Weight loss, in theory, is simple – calories in vs calories out. As long as you eat fewer calories than you burn, you’ll lose weight – that’s a fact.
But having a solely calorie-centric approach has its limits. It overlooks the importance of the quality of the calories consumed. This again comes down to nutrient density and satiety.
If you look at a piece of fruit and a chocolate bar, they may have similar calorie content. But the fruit comes with the added benefit of fibre. Fibre increases the feeling of fullness in a few ways. First, it adds bulk to your food, making it physically more filling. Second, it slows down digestion, helping to regulate the release of glucose into the bloodstream and preventing sudden hunger. It also influences the hormones, leptin and ghrelin, which control appetite, telling your brain when you’ve had enough to eat.
So while a chocolate bar may have the same calorie content as an apple, they’re not the same. BUT if you’re craving a chocolate bar, you should have it! It’s important to find a balance and not completely cut-out foods you love.
80/20 Approach
When counting calories to lose weight, a great way to make sure you are eating a balanced and satiating diet is to use the 80/20 approach (Something I write about A LOT).
The 80/20 approach involves mindful, whole-food choices 80% of the time but allowing yourself the freedom to treat yourself to less nutrient-dense options the remaining 20% of the time.
By making 80% of your diet whole, nutrient-dense foods, you’re giving your body the fuel it craves. Foods, like fruits, veg, lean proteins, and whole grains, are packed with vitamins and minerals that keep you feeling full and satisfied. So, when you have the occasional treat during the remaining 20%, it becomes a joyful experience rather than a source of guilt. This balanced approach helps to build a positive and sustainable relationship with food, making your journey towards a healthier lifestyle more enjoyable.
3. Weighing Too Often Or Taking Too Many Progress Photos
It can be really tempting to check the scale or take progress photos frequently. But it’s important to remember that progress isn’t always linear, and tracking these things too often can leave you feeling demotivated.
The numbers on the scale fluctuate everyday, for a lot of different reasons including water retention, hormonal fluctuations, and even the time of day. Constantly weighing in can lead to you to feel extremely frustrated, especially when faced with natural weight fluctuations. Fluctuations are entirely normal and don’t reflect your true progress. Don’t let these day-to-day changes discourage you and undermine the positive efforts you are making!
Taking progress photos will actually show you a more accurate picture of your progress. But again, these shouldn’t be taken too often. The minute changes in photos are often so subtle and may not be noticeable on a day-to-day basis. Space out progress photos over longer intervals, every 4-6 weeks is ideal. This way, you’ll be able to see more significant changes, giving you a more positive outlook on your changes.
Other Ways To Measure Progress
Rather than fixating solely on weight or progress photos, think of some other ways to measure success in your journey. Improved energy levels, increased stamina, or achieving new fitness milestones are much more meaningful indicators of progress. Non-scale victories provide a more holistic and positive perspective on your journey.
Set Achievable Goals: Setting realistic and achievable goals is key to maintaining motivation on your weight loss journey. Break down your larger goal into smaller, more manageable milestones, and celebrate each small victory along the way!
Listen to Your Body: Pay attention to hunger and fullness cues. Eat when you’re hungry, and stop when you’re satisfied.
Stay Consistent, Be Patient: Consistency is key to long-term success. Be patient with the process, and focus on creating sustainable habits rather than seeking fast results.
Weight Loss Mistakes Beginners Make: Conclusion
Starting a weight loss journey is a step towards improving your overall well-being. As a beginner, it’s important to recognise that mistakes and setbacks are a natural part of the process. Instead of viewing setbacks as failures, think of them as learning opportunities. Learn from the challenges you encounter, adjust your approach, and continue moving forward with resilience.
Celebrate not just the scale victories but also the small achievements that contribute to your overall progress—improved energy, better fitness levels, and a positive mindset. Your journey is unique to you, and there’s no one-size-fits-all approach to weight loss. Embrace the process, stay consistent with healthy habits, and be patient with yourself.
I hope you enjoyed this post and found it informative. Share your thoughts, experiences, or any tips you have for a successful weight loss journey in the comments below!
Ever started a new weight loss plan feeling on top of the world—only to crash and burn a few weeks later? One day, you’re meal-prepping like a pro, smashing your workouts, and feeling unstoppable. Then, suddenly… your weight loss motivation vanishes.
You’re tired, fed up, and questioning why you even started.
Sound familiar?
You’re not alone. Motivation is unreliable. It’s like a battery—it starts strong but drains fast, especially when you’re taking on big, exhausting changes all at once.
The key? Stop relying on motivation alone. Instead, focus on consistency, habits, and making your journey enjoyable. Let’s break it down.
At the start of your journey, your motivation battery is fully charged—you’re excited, determined, and ready to take on the world. But the bigger the challenge, the more energy it drains.
If you don’t recharge, your motivation will run out.
Here’s how to keep your battery topped up:
Break big goals into smaller ones. Instead of aiming to lose 20 lbs, focus on 5 lbs at a time. Small wins = motivation boost!
Celebrate progress! Reward yourself when you hit milestones. (And no, I don’t mean only with food—think new gym gear, a self-care day, or anything that makes you feel GOOD.)
Stop making things harder than they need to be. If you hate your workouts or meals, they’re going to drain your battery fast.
Consistency Over Motivation—Every Time
Let’s get one thing straight: Motivation is temporary. The people who succeed don’t always “feel like it” every day—they’ve just built consistent habits that keep them going.
Small daily habits > Extreme short-term effort.
What doesn’t work:
Starving yourself for a week, then bingeing.
Exercising every day for two weeks, then quitting.
Trying to overhaul your whole lifestyle overnight.
What does work:
Making small, sustainable changes.
Prioritising progress over perfection.
Building habits that fit into your life long term.
Your body won’t transform overnight. But every small, consistent effort adds up—even if you can’t see the results right away.
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Focus on Habits, Not Just Motivation
Weight loss motivation fades, but habits stick. The best way to make lasting changes? Atomic habits—small, easy steps that build up over time.
How to Build Habits That Last:
Identify what’s holding you back. Are your current habits helping or hurting your progress?
Set specific goals. Don’t just say, “I want to eat healthier.” Say, “I’ll add a serving of veggies to my lunch every day.”
Make small changes. Instead of forcing yourself into an hour-long workout, start with 10 minutes a day.
Track progress. Use a habit tracker or journal to stay accountable.
Celebrate small wins! Every step forward counts—even if it’s just choosing water over soda.
Think of it as improving your life just 1% at a time. It adds up!
You Shouldn’t Be Miserable
Look, if you hate your workouts and meals, you’re doing it wrong.
Yes, weight loss takes effort—but it shouldn’t feel like punishment. If you’re forcing yourself through workouts you dread and eating food you hate, you’re setting yourself up for failure.
Don’t swap workouts you love for ones you “should” do.
Don’t eat boring meals just because they’re “healthy.”
Don’t suffer through your journey waiting for the end goal—enjoy the process.
Good nutrition and exercise should add to your life, not make you miserable.
The Key Takeaways
Motivation is a battery. If you don’t recharge, it will run out. Small goals + rewards = long-term success.
Consistency beats motivation. Motivation fades, but small daily habits will keep you going.
Focus on habits. 1% improvements over time = big results.
Enjoy the journey. If you like what you’re doing, you’ll stick with it!
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: Stop Relying on Motivation—Start Building Consistency
Weight loss isn’t about being perfect—it’s about showing up, even when you don’t feel like it. Instead of waiting for weight loss motivation to magically appear, focus on small, manageable changes that keep you moving forward.
What’s one small habit you can start today? Drop a comment below!
Do you ever find that no matter how much you eat, you still seem to be hungry? It could be what you’re eating and not how much. When we start a diet we tend to think of all the foods we have to cut out, and not what we should be adding in. When cutting down on calories to lose weight, you should incorporate as many satiating foods as you can. In this post I want to cover 5 different food groups that are all high on the satiety scale and explain why you don’t have to eat less to lose weight!
1. High-Volume Foods
High-volume, low calorie foods are foods that have fewer calories per gram. For example 100g of Broccoli has 34 calories (high volume), whereas 100g of Almonds has 579 calories (low volume). These are called low-energy-dense foods.
High volume foods are high in fibre, high in water or are considered ‘Air foods’. (Are still low in calories, will give you a full feeling, but offer little sustenance – think popcorn & rice cakes). Water has zero calories per gram, and fibre is not absorbed by your body and offers very few calories.
Low volume foods are high in fat and sugar. Fat has almost double the calories of carbs and protein per gram. (This doesn’t mean you should avoid these foods, just that you should focus on adding more high volume foods to your meals).
The great thing about volume eating is that it’s not about what to take away from your diet, but instead is what you can add to it.
A Meal Hack
For example, one of my favourite meals is Spaghetti Bolognese, and I love pasta in general. My average Spaghetti Bolognese would contain around 700 calories, and was generally pretty filling but to step it up a notch I started adding courgetti. (I can’t recommend a spiralizer enough! I use this one! It’s nice and compact, as I don’t like to take up too much room with kitchen gadgets) along with the spaghetti (not replacing it!), I found that I was struggling to finish the meal, and felt a lot fuller for longer afterwards. So to avoid waste, I started cooking less spaghetti and mince, keeping the same amount of courgetti in there, reducing the meal to around 500 calories. I still get to enjoy my favourite meal but for fewer calories, and I feel fuller for longer – win win!
Examples:
(Please note: This is not an example of “good” vs “bad” food – everything in moderation!)
High Volume/Low Calorie Foods:
Leafy green vegetables
Berries
Air Foods like popcorn
Wholegrain oats
Low Volume/High Calorie Foods
Fatty cuts of meat
Oil
Sugar
Sweets
2. High Protein Foods
High protein foods have a really high satiety score. By increasing your protein intake you can reduce hunger hormones, like ghrelin. Protein increases the time of ghrelin suppression and is one of the most satiating macronutrients and it also boosts satiety hormones, like leptin.
Reducing levels of ghrelin (hunger), and increasing levels of leptin (satiety) will leave you feeling fuller.
Try to include foods high in protein with all of your meals, so that you are consuming protein all throughout the day, rather than just in one sitting. You should consume between 1.6 and 2.2g of protein per kg of body weight (or 0.73 and 1g per lb) to aid in weight loss.
Protein is so important when it comes to weight loss for a number of other reasons outside of it being one of the most satiating foods. Including muscle maintenance and growth. Amino acids, the building blocks of proteins, are essential for these processes. I go into detail about macronutrients and Leptin and Ghrelin in my FREE eBook, and my Complete Weight Loss Guide.
3. High Fibre Foods
Fibre is a type of carbohydrate that your body can’t digest. Most carbohydrates are broken down into sugar molecules, but fibre isn’t, so instead it passes through the body undigested. Fibre also slows down the time it takes for food to be digested and for your stomach to empty. Meaning it extends the time you feel full.
Fibre also slows the rate that sugar is absorbed into the bloodstream. When you eat foods high in fibre, the sugar in those foods is absorbed slower. This stops blood-glucose levels from rising too fast. A rapid increase in blood-glucose levels will lead to a dip which will lead to feeling hungry sooner, or craving more sugar.
As mentioned with Volume Eating, high fibre foods provide volume to meals and because they often take longer to chew, allows you to be more mindful about what you’re eating and how full you are. See this post for more tips on eating mindfully.
Foods High In Fibre:
Beans and lentils
Apples
Whole grains
Berries
Avocado
Bananas
Carrots
Broccoli
Chickpeas
Pears
4. Low-GI Foods
GI stands for glycaemic index and the glycaemic index is a number from 0 to 100 assigned to a food (only foods containing carbs). With pure glucose (sugar) given the value of 100, which represents the rise in blood glucose levels two hours after consuming that food.
The three ratings are:
Low: 55 or fewer
Medium: 56–69
High: 70 or more
Low-GI foods take longer to digest and have less effect on blood sugar levels which can leave you feeling fuller for longer. This could help control your appetite and therefore can lead to reduced calorie intake.
Examples:
High GI Foods
White rice
White bread
Potatoes
Low GI Foods
Green vegetables
Beans & Lentils
Sourdough Bread
5. Healthy Fats
There are 4 types of dietary fats. These are:
Saturated fats
Trans fats
Monounsaturated fats
Polyunsaturated fats
Saturated & trans fats fall into the “unhealthy” category and mono & poly unsaturated fats fall into the “healthy” category.
Note: I use the terms “healthy” & “unhealthy” loosely, as what defines a food is as healthy can often be relative to individual needs.
Unfortunately, fat has gotten a pretty bad rep over the years because of it’s higher calorie density. Many diet products are labelled as low-fat or 0% fat, and are marketed as being better for us. Meaning that even unsaturated fats are also often avoided when people are on low fat diets. But we all need to eat a small amount of fat to have a healthy and balanced diet. Fat contributes to our energy levels, satiety, skin health, and so much more.
Why Fats Should Be On Your List Of Satiating Foods
Having a small amount of fat in a meal can slow down the rate that your stomach empties during digestion. So having the food remain in your stomach longer, will leave you feeling fuller longer.
Release of appetite hormones including a reduction of hunger hormones and an increase in satiety hormones.
Reduce intake of “low-fat” alternatives: Low-fat alternatives are packed with sugar and other highly processed carbs, which may promote hunger. Eating refined carbs can lead to spikes in blood sugar and a release of insulin. When insulin is released, it removes sugar from your blood and low blood sugar levels will signal to your body that you need more food. Leading to feelings of hunger, and craving more highly refined carbs and sugar.
Satiating Foods: Conclusion
Adding to meals can be a daunting task but it’s worth it for the positive benefits it brings. Good nutrition is the foundation for successful weight loss and maintenance so it’s important to make sure you’re getting the right nutrients in your diet.
Increasing the amount of satiating foods like quality proteins, complex carbohydrates and healthy fats in each meal will help keep you full and satisfied longer and these foods will provide you with the energy and nutrition your body needs to stay healthy.
Understanding how foods keep you satiated is crucial when it comes to being able to eat more intuitively and incorporating healthy habits into your lifestyle to maintain a healthy weight. But it’s important to try and incorporate changes slowly. Don’t try to make too many changes at once as it often leads to disappointment and frustration.
Have you got a favourite food hack that helps keep you full? Leave a comment below!
Ever feel like you’re either smashing your weight loss goals or completely off the rails? One day, you’re meal-prepping, hitting the gym, and feeling unstoppable—next minute, you’ve had one biscuit, decided you’ve “ruined” everything, and now you’re deep into a “might as well start again Monday” binge.
Sound familiar?
That, my friend, is all-or-nothing thinking—and it’s the reason you keep getting stuck.
When you see your weight loss journey as perfect or pointless, every tiny slip-up feels like a disaster. And guess what? That kind of thinking is wrecking your progress.
But here’s the good news: you don’t have to be perfect to succeed. In this post, we’re going to ditch the extremes, embrace flexibility, and find a balanced approach that actually works long term.
At first, it feels great. You’re all in, smashing workouts, meal prepping like a pro, and feeling unstoppable. But then… life happens. You miss a workout. You have a slice of cake. You don’t hit your water goal for the day.
And suddenly, that little voice in your head pipes up: “Welp, I’ve ruined it now. Might as well eat everything in sight and start again on Monday!”
Newsflash: That’s NOT how progress works.
When you think this way, every minor slip-up feels like a catastrophe. Instead of brushing it off and carrying on, you spiral into guilt, frustration, and a “sod it” mentality. This is how people get stuck in the cycle of start-quit-start-quit. And let’s be real—how’s that working out for you?
Recognising All-or-Nothing Thinking
Spotting this mindset is the first step to ditching it for good. Have you ever caught yourself thinking:
“I ate one ‘bad’ food today, so the whole day is ruined.” “I missed a workout, so I may as well skip the whole week.” “I was doing so well, but now I’ve fallen off the wagon—again.”
If any of these sound like you, it’s time to bin that black-and-white thinking and find some middle ground.
Why Balance Beats Perfection
Look, perfection isn’t the goal. Sustainability is. When you let go of the idea that you have to be perfect to succeed, you free yourself from the pressure and actually start seeing results.
1. Moderation is the Key to Sanity
Extreme dieting = unsustainable and miserable. Balanced eating = sustainable and enjoyable.
You don’t have to eat like a rabbit to lose weight. You can—and should—have treats without guilt. When you allow yourself flexibility, you’re less likely to swing between restriction and bingeing.
Action Step: Stop labelling foods as good or bad. One burger won’t make you gain weight, just like one salad won’t make you lose it. It’s the overall pattern that matters.
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2. Sustainable Exercise Routines Work Best
Exercise shouldn’t be a punishment for what you ate—it should be something you actually enjoy. If you’re forcing yourself into daily HIIT workouts you hate, it’s no wonder you keep falling off the wagon.
Action Step: Find a workout routine that you actually like (or at least don’t dread). Walking, dancing, lifting weights, yoga—whatever floats your boat. The best workout is the one you’ll stick with.
3. Consistency Over Perfection
A missed workout or an extra slice of cake doesn’t “ruin” anything. It’s what you do most of the time that counts. Progress isn’t about being perfect—it’s about showing up even when things aren’t ideal.
Action Step: Next time you “mess up,” don’t hit the self-destruct button. Just get back on track at the next meal or the next day. No guilt. No punishment. Just move on.
How to Break Free from All-or-Nothing Thinking
Set Realistic Goals – Forget the “I must lose 10lbs in a week” nonsense. Set small, achievable targets that actually fit your lifestyle.
Allow Flexibility – If you want cake, have the cake! Just don’t let one treat turn into a week-long binge.
Reframe Your Thoughts – Instead of “I failed,” try “I had a treat, and that’s fine. Back on track now.”
Celebrate Small Wins – Drank more water today? Got in a short walk? That’s progress. Own it.
Make Food & Exercise About Self-Care, Not Punishment – Workouts should make you feel strong, not drained. Food should fuel you, not make you feel guilty.
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: Ditch the Extremes, Find the Middle Ground
If you’ve been stuck in the all-or-nothing trap, here’s your wake-up call: perfection isn’t required. Your journey is unique, and the best approach is the one that actually works for you.
Ever feel like your metabolism has gone on holiday without telling you? You’re smashing your workouts, sticking to a strict diet meal plan, and yet, your progress has flatlined. Whether you’re following a low-carb diet or dabbling with a full-blown keto meal plan, it’s frustrating when your body just doesn’t respond. That’s where reverse dieting comes in, so, Welcome to Reverse Dieting 101!
Imagine a way to eat more food and still manage your weight – that’s the power of reverse dieting.
If you’ve been stuck in the frustrating cycle of yo-yo dieting – losing weight, hitting a plateau, gaining it back – you’re not alone. Maybe you’ve even tried a weight gain diet before or considered how to incorporate metabolism boosting foods into your day.
Trust me, I’ve been there myself, trying every diet and wondering why my low metabolism was sabotaging my results. That’s why reverse dieting is a game-changer.
It’s not about restriction; it’s about strategy – resetting your metabolism and finally getting your body to work with you instead of against you.
By the end of this post, you’ll know exactly what reverse dieting is, how to start, and why it could be the key to breaking free from dieting misery.
So, in this post, I’ll cover:
How to balance nutrition and exercise for the best results with reverse health recipes
What reverse dieting is and how it works
The science behind reverse dieting (don’t worry, I’ll keep it simple!)
Who should try reverse dieting and why it’s different from your typical diet
How to get started with reverse dieting in easy steps
What the Heck is Reverse Dieting?
Reverse dieting is like coaxing your metabolism out of hiding after it’s been sulking because you’ve been in calorie jail for too long.
You start by gradually increasing your calories after a period of restriction, so your body can chill out and realise it doesn’t need to conserve every last crumb you eat.
If you’ve tried any kind of calorie restriction, you know that at a certain point, your body just stops responding.
That’s because your metabolism has slowed down to match the fewer calories you’re eating.
This is common when people switch to more restrictive diets like keto meal plans.
Reverse dieting tells your body, “Hey, it’s safe now – go ahead and start burning those calories again!”
The Science Behind Reverse Dieting (No PhD Required)
Let’s talk metabolic adaptation for a second. This is when your body gets too comfortable with the low number of calories you’ve been feeding it.
It starts slowing everything down – think sluggish digestion, low energy, and that dreaded low metabolism. If you’re stuck in this cycle, you’ll likely want to hit the diet reset button.
Here’s the thing – your body isn’t trying to sabotage you, even though it might feel like it sometimes.
Metabolic adaptation is actually a survival tool built into our biology. Back in the day, when food wasn’t as easy to come by (think foraging berries, not popping into the supermarket), our bodies had to get clever to keep us alive.
When food was scarce, it would slow down the rate at which we burned calories, preserving energy so we didn’t starve.
So, when you’re in a calorie deficit for too long – like when you’re on a diet or cutting way back on food – your body thinks, “Uh oh, there’s not enough food around.”
It flips the switch into survival mode, slowing down how many calories you burn just to keep you ticking over.
It reduces your Basal Metabolic Rate (BMR), which means you’re burning fewer calories even when you’re just sitting around or sleeping.
But, while this survival instinct was great for our ancestors, it’s not exactly helpful when you’re trying to lose weight in modern times.
After a long period of restriction, your body is convinced there’s a famine going on, even though there’s plenty of food in the cupboard.
It doesn’t know the difference between a diet and actual scarcity, so it’ll slow down everything to hold on to the energy it’s got.
That’s why, after a while, you hit a weight loss plateau and it feels like no matter how little you eat, nothing’s happening. It’s not because you’re doing anything wrong – it’s because your body is just really good at surviving.
The trick is telling your body it’s safe again by gradually increasing your calories, which is exactly what reverse dieting helps with!
The Step-By-Step Process
Right, let’s get into how your body reacts when you mess with its fuel – aka food. Here’s what happens, step by step, when you change how much you’re eating:
1. Change in Calorie Intake: You start by cutting calories, thinking, “This’ll do the trick!” And yep, it works for a bit – you’re eating less, so you start to shed a bit of weight.
2. Initial Weight Gain/Loss: At first, the scale shows some love. You lose a bit of weight, and things seem to be going smoothly. But then, things start to slow down…
3. Hormones Join the Party: This is where your body’s inner workings decide to have their say. Enter leptin and ghrelin – your two hormonal frenemies. Leptin, the one that tells your body it’s burning energy, takes a nosedive. Ghrelin, the one that screams “I’m hungry!” gets louder.
These two are out here causing chaos, making it harder to stick to your plan. (Psst… I go deeper into leptin and ghrelin in both my free Nutrition eBook and Complete Weight Loss Guide if you want more deets.)
4. Your Body Hits the Brakes: Now, because your body is smart (but also a bit dramatic), it adjusts your Basal Metabolic Rate (BMR). This means it’s slowing down how much energy it burns at rest because it’s not sure when it’s getting fed next. In survival mode, it’s trying to save every last bit of energy.
5. The Dreaded Weight Plateau: This is where the real frustration kicks in. Despite eating less, your weight hits a standstill. Your body’s dug in its heels, refusing to budge, and it’s like trying to run through treacle. Ugh.
If you’ve struggled with yo-yo dieting, reverse dieting can help maintain your progress. Learn how to break the cycle in my post on Yo-Yo Dieting.
Who Should Consider Reverse Dieting
If you’ve ever been on a strict diet, lost a bit of weight, then hit a plateau and thought, “What the heck is happening?” – this is for you.
If you’ve dabbled in the world of crash diets and binges (oh, hey, large pizzas, we meet again), then reverse dieting could be a game-changer.
It’s especially helpful if your body’s gotten used to the same low-calorie intake and you’re desperate to break the cycle of restriction.
Worried about losing muscle as you diet? Check out my guide on Burning Fat, Not Muscle for a healthier approach.
Reverse Dieting 101: How to Start Reverse Dieting
Right, let’s get into the nitty-gritty of starting a reverse diet. We’re not mucking about here; this is your step-by-step guide.
1. Calculate Your Calorie Needs
1. Work Out Your Starting Calories (TDEE)
Your TDEE (Total Daily Energy Expenditure) is basically how many calories your body burns in a day doing everything from breathing to binging Netflix.
You can use my free reverse diet guide to calculate it manually, or use an online calculator – it’s dead easy.
Basal Metabolic Rate (BMR): This is the bare minimum energy (in calories) your body needs to just exist – think breathing, keeping your heart beating, digesting your food – all the behind-the-scenes stuff you don’t even notice. Basically, it’s what you burn if you did nothing but binge-watch Gilmore Girls all day.
Thermic Effect of Activity (TEA): Now, this is the energy your body burns when you actually get moving. Walking, running, doing a sweaty workout – you get the picture.
Thermic Effect of Food (TEF): Yep, you do burn calories just by eating! Every time you munch on something, your body uses energy to break down and absorb all the good stuff. So, technically, eating is a workout… sort of.
Non-Exercise Activity Thermogenesis (NEAT): This one’s all about the little things that aren’t “formal” exercise but still get you burning calories – like walking to grab your coffee, doing the laundry, even fidgeting. All those tiny movements add up, and the more NEAT you’ve got going on, the better!
I also recommend the app MacroFactor, it’s a calorie and macro tracker that actually adapts to your metabolism. The more you track your calories and weight, the more accurate it becomes at calculating your needs.
Weigh Yourself (It’s Just a Number)
Check your weight, but don’t get too hung up on it. The goal isn’t to freak out if the number fluctuates – it’s all about trends over time.
You can also check your body composition if you’re serious, but it’s not mandatory. Tracking changes in muscle mass and body fat percentage provides a more better view of your body’s response to the reverse diet.
This can be done through things like DEXA scans, bioelectrical impedance analysis (BIA), or skinfold calliper measurements.
Increase Calories Gradually
No massive leaps here! Increase by 5-10% each week. If your TDEE is 1500 calories, you’re looking at an increase of 75-150 calories.
Add more high protein foods and make sure you’re eating enough to fuel your workouts – especially if you’re starting metabolic workouts to build muscle.
Regularly Check-In
Stay on top of things. Keep an eye on how you’re doing – if your weight’s holding steady and you’re feeling good, maybe bump those calories up a notch.
But if your workouts are on fire and you’re smashing it, then stick with the plan as is. It’s all about tweaking as you go, no big changes, just tiny shifts in the right direction.
Listen to Your Body
This one’s super important – don’t just pile on the food because you think you have to. Tune into those hunger and fullness signals. If your body’s saying, “I’m full, mate,” then listen!
It’s about fuelling, not force-feeding. And if you start feeling off or uncomfortable, it’s a sign to slow it down. Adjust things at your own pace.
Macronutrient Adjustments
Macronutrient Adjustments: Fuel the Fire
When reverse dieting, paying attention to macros is key. Protein is your best friend here, helping you build muscle and keep you full.
Aim for 1g of protein per 1lb of body weight. Add in healthy fats and carbs – yes, carbs are still your friend!
Download my free Reverse Diet Guide for a full breakdown of protein, carbs and fat needs.
Quick Fixes
Foods like “boost metabolism drinks” and other supposed ways to boost metabolism are often just clever marketing gimmicks designed to grab your cash.
Let’s be real – if a magical drink could give you a high metabolism and burn off all the pizza you ate last weekend, we’d all be sipping on it, right?
Sadly, these products usually fall flat and do little more than lighten your wallet.
The truth is, there’s no shortcut in a bottle. Real metabolism-boosting comes from consistent habits like strength training, eating enough protein, and staying active throughout the day (hello, NEAT!).
So, don’t be fooled by the flashy labels – they’re usually scams that promise a quick fix but deliver zero real results.
Reverse Dieting 101: Exercise
If you’re reverse dieting and want real results, weight training is a must. Here’s the deal – muscle is like a calorie-burning machine. The more you have, the more calories you burn.
So, adding weight training into your routine not only helps you build muscle but also keeps your metabolism firing long after you’ve left the gym.
After a long stretch of restricting calories, you can lose both fat and muscle. And trust me, you want to keep that muscle – it’s key for long-term metabolic health.
Whether you’re following a reverse health diet plan or aiming for a diet reset plan, preserving lean muscle is essential.
For more tips on how to burn fat without losing muscle, check out my post on Burn Fat, Not Muscle – it’s a must-read if you’re serious about building a strong body.
Now, the goal isn’t just to eat more; it’s to make those extra calories work for you by building muscle, not fat. If you can hit the gym, great – all the machines and weights will help you progress faster.
But even if you’re working out at home, you can still crush it as long as you’ve got enough gear to keep pushing yourself with progressive overload.
Want more details on how to nail your metabolic workouts and build a solid plan? My free Reverse Diet Guide breaks it all down for you, including:
Hypertrophy vs Strength Training: Which one’s better when reverse dieting?
Compound vs Isolation Exercises: How many of each should you do?
Workout Split: How often should you train upper, lower, and full body?
Progressive Overload: How to safely increase weights and keep seeing gains.
Recovery: Why warming up and stretching is a must.
Download the guide and get the full breakdown – your muscles (and metabolism) will thank you!
Starting your reverse diet? Stay on top of your fitness game with my list of gym bag essentials for women—prep like a pro for every session!
Want to Unlock Your Best Metabolism? Check Out These Must-Read Posts!
Take control of your metabolism, optimise your nutrition, and finally see real results. Whether you’re looking to burn fat, boost energy, or fix a sluggish metabolism, these posts have you covered!
Reverse dieting is all about giving your metabolism a much-needed reboot. By slowly increasing your calories and incorporating things like weight training, you can stop your body from clinging to every calorie and start burning more energy – even at rest!
So, if you’re just tired of the constant cycle of restriction and regain, this strategy can help break the cycle and set you up for long-term success.
Remember, it’s not about rushing the process. Building muscle, eating the right metabolism-boosting foods, and gradually increasing calories is the key to seeing real change without gaining fat.
And the best part? It’s sustainable – no more extreme crash dieting!
If you want a step-by-step plan to get started and learn more about how to build your perfect reverse diet meal plan, download my free Reverse Diet Guide.
It’s packed with practical tips and everything you need to take control of your metabolism and finally see the results you’ve been after.
If you’ve started your weight loss journey with all the enthusiasm of a kid on Christmas morning but now find yourself slumped on the sofa, zero motivation, staring down a family-sized bar of chocolate like it’s your long-lost soulmate—you’re not alone.
Staying on track can be tough, but the good news? You’re probably making a few common mistakes that are draining your motivation faster than your phone battery on 1%.
Let’s dive into the three biggest motivation killers—and, more importantly, how to kick them to the curb.
1. You’re Setting Yourself Up for Failure with Unrealistic Goals
Look, I love ambition. But if your weight loss goals sound more like a superhero origin story than an actual plan, we’ve got a problem.
Setting sky-high, totally unrealistic goals is like trying to sprint before you’ve even learned to walk—you’ll faceplant, hard, and it’s not a good look.
Common Unrealistic Goals (That Will Absolutely Wreck Your Motivation)
Eating Less Than a Toddler (aka Extreme Calorie Restriction)
“I’ll just eat 800 calories a day! The weight will fall off!”
Reality check: Your body isn’t a mobile app—you can’t just hit “low power mode” and expect it to work properly. You’ll be exhausted, starving, and probably end up inhaling an entire pizza by day three.
Exercising Like a Maniac with No Rest Days
“Two hours in the gym every single day, no excuses!”
Reality check: Overtraining is a one-way ticket to burnout, injury, and the sudden desire to never exercise again. Your body needs REST.
Expecting an Instagram-Worthy Transformation Overnight
“I want a six-pack and an hourglass figure in 3 months!”
Reality check:Your body is not a Photoshop file. Trying to force it into an unrealistic mould will only lead to frustration, body image issues, and a serious case of the “sod-its.”
Losing 5lbs a Week, Every Week
“I’m gonna drop half a stone in a fortnight!”
Reality check: Rapid weight loss = muscle loss, fatigue, and a crash-and-burn cycle that will leave you worse off than when you started. Sustainable wins, babe. Small, steady changes make all the difference.
What to Do Instead?
Set realistic goals that work with your actual lifestyle. Progress over perfection, always.
Celebrate small wins—every healthy meal, every workout, every time you say “nah” to a pointless fad diet.
Learn how to set IMPACT goals (Intentional, Measurable, Purposeful, Achievable, Challenging, Timely)—because vague goals lead to vague results.
2. You’ve Got No Real ‘Why’—So You Keep Losing Steam
Alright, be honest with yourself—why are you doing this? If your answer is “because I hate my body” or “I just want to look like that influencer with a six-pack”, then we need to talk.
Losing weight just to look a certain way isn’t enough to keep you going when motivation dips. And trust me, motivation WILL dip. You need something stronger—something with meaning.
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Find Your Real Reason (So You Don’t Give Up in a Huff)
Know Your Values – Do you want more energy to play with your kids? To feel strong and confident? To improve your health so you can live longer and better? Dig deep.
Set Internal Goals – Instead of obsessing over the number on the scale, focus on non-scale victories like better sleep, more energy, feeling stronger, or fitting into clothes more comfortably.
Celebrate Non-Scale Wins – Hit a PB at the gym? Walked instead of taking the bus? Woke up feeling GOOD? That’s progress, babe.
Connect with Your Why – If your only goal is a number on the scale, you’ll always feel like you’re “not there yet.” Shift your focus to how you feel instead of just how you look.
Visualise the Long Game – This isn’t about a “quick fix” for summer; it’s about life. Picture how amazing you’ll feel six months or a year from now if you just stick with it.
3. You’re Stuck in the Perfectionism Trap
Perfectionism is a sneaky little saboteur. It tricks you into thinking that if you can’t do everything perfectly, you might as well not bother at all. And that’s nonsense.
Signs You’re Letting Perfectionism Wreck Your Progress
You Give Up After One ‘Bad’ Meal
Ate a slice of cake at your mate’s birthday? Oh well, might as well eat everything in sight and start fresh Monday!
Reality check: One meal won’t make or break your progress—consistency over time is what matters.
You Beat Yourself Up Over Small Setbacks
Missed a workout? Had a takeaway? Skipped meal prep this week? STOP PUNISHING YOURSELF. Progress isn’t linear. Life happens.
You Think ‘All or Nothing’
Can’t do a full 60-minute workout? So you do nothing instead? Bad plan. Even a 10-minute walk is better than giving up entirely.
You Expect Immediate Results
If you’re throwing a strop because the scale hasn’t moved after a week, take a deep breath. Progress takes time. Keep going.
How to Break Free From Perfectionism
Embrace Imperfection – You don’t need to be perfect, you just need to be consistent.
Challenge Negative Thoughts – That slice of cake didn’t “ruin” anything, calm down.
Focus on Progress, Not Perfection – Every step forward counts, no matter how small.
Be Kind to Yourself – Speak to yourself the way you’d encourage a mate. Would you tell them they’re a failure over one mistake? No? Thought not.
Mindset Hacks for Weight Loss Success: Must-Read Posts
Struggling with motivation? Stuck in self-doubt? These posts will rewire your mindset, boost confidence, and keep you on track!
Can you eat intuitively and lose weight? Many people will say the two can’t co-exist, and that the idea of intentional weight loss goes against intuitive eating. But this depends on how you view intuitive eating. Listening to your body and recognising hunger and satiety cues requires practice. As well as a good idea of the basics of nutrition for satiety. In this post, I want to cover ways you can incorporate mindful eating practices into your weight loss journey. Intuitive eating and weight gain don’t have to go hand-in-hand.
What Is Intuitive Eating?
Rejecting Diet Mentality
Listening to hunger and satiety cues
Eating what you want
A couple of years ago I stumbled across the term ‘Intuitive Eating’ from a podcast (I can’t remember the exact one) and thought I had found the thing for me. Intuitive eating seemed simple enough, stop dieting and eat what you want but pay close attention to your hunger and fullness cues. I bought several books on it and devoured all of them, but I soon realised something they all had in common – they all said thatyou need to stop trying to lose weight.
I didn’t agree with this, and I still don’t. Intentional weight loss has actually started to gain a bad rep over the last couple of years. It’s labelled as ‘disordered eating’ or ‘diet culture’. While I think these can be true to a certain extent, this is a huge generalisation and I don’t think it’s helpful to simply tell people to stop trying to lose weight. I also have this post on practicing body positivity while trying to lose weight that you may find helpful.
One book I read stated that you can eat whatever you want, and eventually, your body will stop craving all the “junk” or processed foods. You will start craving salads, and eventually, your weight will settle to where it’s meant to be – or something along those lines. But this didn’t make any sense to me in the slightest. I had been eating this way for years! Why wasn’t I now eating non-stop salads? Because it just wasn’t true. And I’ll explain more in later sections.
Allowing yourself to eat what you want can feel scary, but it doesn’t have to lead to weight gain. Learn more about giving yourself unconditional permission to eat in my post on Sustainable Weight Loss.
Diet Culture
I do think that there is harm in diet culture and there are a lot of shady and dangerous diets out there that should be avoided. But losing weight can have huge benefits to your health. While I think that should be the main focus of weight loss, there’s also nothing wrong with wanting to look a certain way. As long you don’t believe it’s the ‘be all and end all’ of happiness.
Despite these books advising you can’t eat intuitively while trying to lose weight – I gave it a try. The general advice is to rank your hunger and fullness levels between 1-10 before and after meals. There is an ‘ideal’ range where you are not starving before a meal, and not feeling sick with fullness afterwards. I think this is good advice, and I think it’s something that everyone should practice. (Not necessarily ranking their hunger but just paying attention to it a bit more).
But I don’t think you can rely on this solely. Here’s why.
Ultra Processed Foods
Over the last few years I’ve researched nutrition A LOT, and it’s been proven that “junk food” stimulates the reward system in the brain in the same way as addictive drugs. Whether or not this food fills you up, you get a hit of dopamine (the reward chemical) and your brain is hardwired to seek out things that release this again. This is something a lot of food companies are aware of, and design foods that will keep people eating.
This is a really simple way of explaining it. This book really helped me understand this more. The author talks about the ‘Bliss Point’ of food, stating “The bliss point is an industry reference to the perfect amount of sugar in products that will get us to not just like those products, but to want more and more,”
You do get a small release of the same chemicals when eating whole foods like fruits and vegetables. Because obviously your brain wants you to eat. But it’s no where near the levels that you will get from processed foods.
On top of this, most highly processed foods have little nutritional value. Satiety has very little to do with the amount of calories you’re consuming and a lot more to do with the quality of food, the macronutrients, and the volume of these.
Reason for Intuitive Eating And Weight Gain: Not All Foods Are Made Equal
So for example, a pack of Oreos contains around 640 calories, but how full would that keep you really? Not at all!
Whereas for the same amount of calories or less, you could actually have a pretty big meal of whole foods i.e. the below makes up roughly 540 calories:
Chicken Breast Fillets – 300g
Whole Grain Rice – 1 Serving (50g)
A salad with tomatoes, lettuce, cucumber.
(And you can still have a couple of Oreos after if you want!)
Chicken is very high in protein and rice with vegetables is high in fibre – both of which are the two most important macros/nutrients when it comes to satiety.
Not all foods are made equal. When I previously tried Intuitive Eating, I was still eating mostly processed foods. I believed I was eating intuitively because I was paying attention to how hungry I was. But my body was still getting little to no nutrition and I was a complete sugar addict.I was hungry all the time! And after a meal, would soon be hungry again.
So, intuitive eating at that time was a bust.
Emotions can complicate our relationship with food. If you struggle with emotional eating, I’ve got some tips to help you in Conquer Emotional Eating Today.
80/20 Nutrition
The key to satiety sits with whole foods. The majority of your diet should be made up of whole foods, high in nutrients and vitamins. Including:
Fruit
Vegetables
Wholegrains
Nuts and Seeds
Beans and Lentils
Lean Meats
Eating whole-foods is essential for weight loss.
The 80/20 approach is a form of flexible dieting. The idea is that 80% of the foods you eat should be whole unprocessed foods, and “junk” or processed foods should make up 20% of your diet. That way, nothing is off limits, but the bulk of what you’re eating is filling and nutrient-dense.
Mindful Eating
Learn to enjoy food at meals.
Mindful eating is often confused with Intuitive Eating, and maybe to some they are exactly the same thing.
But I see mindful eating as just paying attention more to what you’re eating. It’s not measuring your hunger before and after meals and listening to your body. It’s sitting down with a meal, with minimal distractions and enjoying your food.
I’ve sat down to eat in the past with a fork in one hand and my phone in the other, scrolling through Instagram while taking bite after bite. By the end of the meal, it was like I hadn’t eaten anything!
Mindful eating is savouring the taste of food, and having the majority of your focus on your meal. It’s recognising when you are no longer enjoying the taste as much (that’s when you know you’re getting full). And I think this is especially important when you’re treating yourself, and having something like a takeaway, or some cake (more calorie dense, processed foods). I believe in all things in moderation, but what’s the point if you’re not enjoying it?!
Tips To Practice Mindful Eating:
Sit at a table to eat
Identify what stops you from focusing on the food and remove it from the environment while eating
Chew food thoroughly
Pause mid-meal for a few minutes – it can sometimes take a while for us to recognise when we’re full, pausing mid-meal gives your body time to catch-up.
Pay attention to the change of taste in food, I’ve often pushed past fullness, ignoring the fact that the food doesn’t even taste good anymore…because I’m full! You’d be much better off saving the rest for later, or the next day where you will enjoy it again.
Intuitive eating pairs perfectly with mindful eating. Learn how to stay in a calorie deficit without obsessing over every bite in Mindful Eating 101.
Intuitive Eating And Weight Gain:Conclusion
Intuitive eating is something we should all be working towards, whether on a weight loss journey or not. But you’re probably not going to be able to wake up one day and be able to just ‘listen to their body’. Years of dieting, diets high in processed foods and a lack of nutrient-dense foods have left us unable to recognise our natural hunger and satiety cues.
Intuitive Eating is something you should work towards but isn’t something to solely rely on when trying to lose weight. Instead, start practicing better eating habits that will help you lose weight and give you the skills and knowledge to keep the weight off. Intuitive eating and weight gain are not exclusive to each other.
Have you tried intuitive eating? What is your experience with it? Leave a comment below!
