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Weight Loss vs. Body Fat Loss: How to Measure Progress
- May 23, 2024
- Comments Off on Weight Loss vs. Body Fat Loss: How to Measure Progress
- by Brooke
Introduction

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

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

Understanding Weight Loss vs. Body Fat Loss

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

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

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

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

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

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The Science Behind Weight Loss vs. Body Fat Loss

How Weight is Lost

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

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

How Body Fat is Lost

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

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

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

Why Body Fat Loss is More Important

Health Benefits

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

Aesthetic Benefits

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

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

Preventing Metabolic Adaptation

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

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

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

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Measuring Weight Loss

Traditional Methods

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

Pros of Daily Weigh-ins:
- Provides immediate feedback.
- Helps you stay accountable.
- Can motivate you to stick to your goals.
Cons of Daily Weigh-ins:
- Daily fluctuations can be discouraging.
- Can lead to an unhealthy obsession with the scale.
- Doesn’t differentiate between fat, muscle, and water weight.
Limitations of Scale Weight

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

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

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

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

Measuring Body Fat Loss

To get a true picture of your progress, measuring body fat loss is crucial. There are several methods to do this effectively:
- Body Fat Percentage Scales: These scales use bioelectrical impedance to estimate body fat percentage. They’re easy to use and can be done at home.
- Skinfold Calipers: This method involves pinching the skin at various body parts to measure fat thickness. It’s affordable and can be quite accurate if done correctly.
- DEXA Scans: Dual-Energy X-ray Absorptiometry (DEXA) scans provide a detailed breakdown of body composition, including bone density, muscle mass, and fat percentage. It’s highly accurate but more expensive and usually requires a visit to a medical facility.
- Bioelectrical Impedance Analysis (BIA): Similar to body fat percentage scales, BIA devices send a small electrical current through the body to measure fat and lean mass. It’s quick and non-invasive.
Using these methods, you can track your body composition changes more accurately. This helps you stay motivated and ensures you’re losing the right kind of weight for a healthier, fitter body.

Other Methods to Measure Weight Loss vs. Body Fat Loss

Circumference Measurements

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

How to Measure:
- Waist: Measure at the narrowest point, usually just above the belly button.
- Hips: Measure at the widest part of your hips.
- Other Body Parts: You can also measure your thighs, arms, and chest.
Tracking Changes Over Time:
- Take measurements consistently, ideally at the same time of day and under similar conditions.
- Record these measurements regularly (e.g., weekly or monthly) to observe trends and progress.
Progress Photos

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

Tips for Consistent and Accurate Photos:
- Take photos in the same location, with the same lighting, and from the same angles each time.
- Wear similar clothing to highlight changes in body shape.
- Take front, side, and back views for a complete picture.
Visual Comparison for Motivation:
- Comparing photos over time can provide a clear visual representation of your progress.
- This can be especially motivating when the scale isn’t showing significant changes.
Fitness Performance

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

Tracking Strength, Endurance, and Flexibility:
- Strength: Record weights lifted, number of reps, and sets performed.
- Endurance: Track running or cycling distances and times, or how long you can sustain a cardio workout.
- Flexibility: Note improvements in stretches or yoga poses.
Relationship Between Fitness Gains and Body Composition:
- Increased strength and endurance often correlate with muscle gain and fat loss.
- Improvements in fitness performance can indicate positive changes in body composition, even if the scale doesn’t show a big drop.
All of these methods can provide a more detailed and motivating picture than relying on the scale alone.

Setting Realistic Goals and Expectations

Setting the right goals can make all the difference. It’s natural to be over-ambitious and want to see immediate changes, but setting realistic goals will keep you motivated and set you up for long-term success.
- Maintains Motivation: Realistic goals are achievable and provide a sense of progress, which helps maintain motivation. When goals are too lofty or unrealistic, it can lead to frustration and demotivation.
- Prevents Burnout: Unrealistic goals often require unsustainable efforts, leading to burnout and giving up on the journey altogether. Realistic goals allow for gradual progress, reducing the risk of burnout.
- Promotes Consistency: Realistic goals are easier to incorporate into your daily life, making it more likely that you’ll stick with them over the long term. Consistency is key to achieving lasting results.
- Reduces Risk of Injury: Unrealistic goals may push you to overexert yourself, increasing the risk of injury. Realistic goals allow for gradual progression, reducing the risk of injury and promoting safe and sustainable progress.
- Improves Mental Health: Achieving realistic goals boosts confidence and self-esteem, contributing to positive mental health. Unrealistic goals can lead to feelings of inadequacy and self-doubt.
- Boosts Dopamine and Enhances Sense of Reward: Achieving small, realistic goals triggers the release of dopamine, a neurotransmitter associated with pleasure and reward. This creates a positive feedback loop, reinforcing your motivation to continue working towards your goals. By celebrating each milestone, no matter how small, you create a sense of accomplishment that propels you forward on your fitness journey.
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Key Points
- Weight loss and body fat loss are distinct processes; understanding this difference is crucial for setting realistic goals.
- Weight loss refers to overall body weight reduction, while body fat loss targets fat percentage while preserving muscle mass.
- Effective fat loss requires creating a caloric deficit, optimizing metabolism, and incorporating resistance training.
- Body fat loss offers health benefits, and aesthetic improvements, and prevents metabolic adaptation.
- Traditional methods like scale weight have limitations; complementary measurements like body fat percentage scales provide a more accurate reflection of fat loss.
- Additional methods such as circumference measurements and progress photos complement body fat loss tracking.
- Setting realistic goals maintains motivation, prevents burnout, and promotes consistency.
- Celebrating small achievements boosts dopamine and enhances the sense of reward, reinforcing motivation.
- Overall, achieving a healthier, fitter self is about more than numbers on the scale—it’s about holistic well-being and body composition.
Weight Loss vs. Body Fat Loss: Conclusion

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

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

Further Reading:
- Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults
- Body Composition Changes in Weight Loss: Strategies and Supplementation for Maintaining Lean Body Mass, a Brief Review
Weight Loss
How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey
- January 15, 2024
- 2 Comments
- by Brooke
Three years ago, I couldn’t walk up a flight of stairs without feeling out of breath. I was constantly tired, trapped in a cycle of crash diets, and completely disconnected from my own body. Fast forward to today, and I’ve lost over 80lbs on my weight loss journey. I’ve transformed my health, and, most importantly, rebuilt my mindset around food and fitness.

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

So, in this post, I’ll cover:
- My top tips for starting your own weight loss journey
- How I shifted from quick-fix diets to sustainable habits
- The nutrition changes that helped me lose belly fat and feel fuller longer
- How I found joy in exercise (and why that matters for weight loss)
Time for a Change

Let’s rewind a few years.

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

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

My energy?

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

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

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

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

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

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

An Unsustainable Start to My Weight Loss Journey

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

I dropped pounds fast, and I was all in.

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

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

Was I losing weight? Yes.

Was I happy? No.

Shifting My Mindset to Sustainable Weight Loss

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

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

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

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

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

Understanding Nutrition

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

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

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

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

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

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

Balancing Macronutrients

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

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

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

Allowing Treats and the 80/20 Rule

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

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

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

Finding Joy in Movement

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

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

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

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

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

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

Strength and Fitness

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

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

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

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

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

That’s a win.

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

Setbacks and Resilience

I won’t lie, there were setbacks.

Emotional eating? Yep, that happened.

Ups and downs with the scale? Absolutely.

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

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

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

The Current Me

Now, let’s fast forward to the present.

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

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

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

Key Tips for Starting a Weight Loss Journey

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

I hope so!

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

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

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

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

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

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

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

Daily Habits to Help You Smash Your Weight Loss Journey

1. Start Your Day with Some Movement

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

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

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

2. Plan Your Meals Like a Boss

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

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

3. Hydrate or Die-drate

Water is your new best mate.

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

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

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

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

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

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

5. Eat to Stay Full, Not Just to Snack

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

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

6. Eat Like You Mean It

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

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

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

Win-win.

7. Get Moving After Meals

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

Absolutely.

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

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

8. Lift Some Heavy Stuff

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

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

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

9. Get Your Beauty Sleep

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

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

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

10. Track Your Progress Like a Pro

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

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

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

Mindset Hacks to Crush Your Weight Loss Journey

1. Own Your Health Journey

Stop playing small and start owning it.

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

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

Watch how those small choices start to add up.

2. Consistency is King, Not Perfection

Forget the “perfect day” fantasy.

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

The real magic? Consistent effort.

Show up even when you can’t be arsed.

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

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

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

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

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

It’s all part of your evolution.

4. Celebrate the Non-Scale Wins

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

Look, weight is just one piece of the puzzle.

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

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

5. Mindset: Be Kind to Your Damn Self

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

That’s cool.

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

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

6. Visualise Your Future Self

Wanna get motivated?

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

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

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

7. Break It Down, One Step at a Time

Trying to lose 50 pounds?

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

The fix? Break it down.

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

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

8. Fall in Love with the Process

Stop waiting to reach the finish line to be happy.

The secret sauce? Loving the journey itself.

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

The journey is where you grow.

9. Reward Yourself Along the Way

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

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

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

10. Focus on What You Can Control

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

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

Flexibility is key to long-term success.

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Conclusion

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

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

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

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

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

Now, go make it happen. Your future self is already cheering you on.
Goals
Smart Weight Loss Goals: How To Make A Plan To Lose Weight
- January 1, 2024
- 0 comments
- by Brooke
Introduction

Setting realistic and structured goals is key to your success when starting a weight loss journey. An undefined goal like ‘I want to lose weight’ is too vague and needs to be clearer for you to know what to do. This is where SMART weight loss goals come in. SMART stands for Specific, Measurable, Achievable, Relevant, Time-Bound. I’ll break these down more in the post below, but this means that a goal should be clear and concise, trackable, within reach, aligned with your values, and bound by a specific timeframe.

SMART goals provide clarity, motivation, and a sense of direction that is essential when faced with the complexities of dietary choices, exercise routines, and lifestyle adjustments. It makes a vague desire to lose weight into a concrete action plan.

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

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

Understanding SMART Weight Loss Goals
- Specific: A specific weight loss goal is clear and concise, leaving no room for interpretation. And is something that you will know you have achieved straight away.
- Measurable: Measurable goals allow you to think about a realistic timeline for your goals, allow you to track your progress, and celebrate achievements along the way.
- Achievable: An achievable goal ensures that your goals are within reach, preventing frustration and maintaining motivation.
- Relevant: Relevance makes sure that your weight loss goals align with your values and bigger aspirations. A relevant goal is not isolated but contributes to your overall well-being.
- Time-Bound: Time-bound goals ensure that your weight loss journey has a sense of structure. They involve setting specific deadlines and transforming far-away goals into actionable steps within defined timeframes.
Specific: Defining Your Weight Loss Focus

Saying you want to lose weight is a bit like having a GPS say, “Just head in that general direction.” But that doesn’t really help! Where exactly are you going, and how do you get there? That’s where specificity comes in. It’s about setting clear objectives that tell you what to aim for and the steps to get there.

Examples of Specific Goals
- Casual Goal: “I want to exercise more.”
- Specific Goal: “I’m going to walk for 30 minutes, five times a week.”
- Casual Goal: “I want to eat healthier.”
- Specific Goal: “I’m going to eat at least 3 portions of vegetables a day, and 1 piece of fruit.”
- Casual Goal: “I want to lose weight.”
- Specific Goal: “I will aim to lose 10 pounds in the next three months.”
Measurable: Tracking Progress and Success

Now you’ve decided on your specific goal, it’s time to bring some numbers into the mix. Having a measurable goal won’t leave you wondering if you’re making progress, measurable goals give you concrete proof that, yes, you are moving forward. You can track your goals however you prefer, either just writing them down the old fashioned way, using an app/watch, or even a spreadsheet.

Examples of Measurable Goals
- Casual Goal: “I want to exercise regularly.”
- Measurable Goal: “I’m aiming for 10,000 steps a day, tracked on my fitness app/watch.”
- Casual Goal: “I want to eat better.”
- Measurable Goal: “I’m going to track my fruit and veg intake by keeping a simple food diary to track what I eat.”
- Casual Goal: “I want to lose weight.”
- Measurable Goal: “I’ll weight myself weekly, and I’ll track my progress in a journal.”
Achievable: Setting Realistic and Attainable Goals

To keep motivation high, you need to figure out what’s realistic for you, and find that sweet spot between ambition and achievability. If you set a goal that is too far out of your reach, you might start strong, but burnout is inevitable. That’s where achievability comes in. It’s not about aiming low; it’s about setting yourself up for success. When you hit those smaller milestones on the way to your big goal, it’s like a burst of motivation that keeps you going.

Examples of Achievable Goals
- Casual Goal: “I want to be more active.”
- Achievable Goal: “I’ll start with three 20-minute walks a week. As I get used to it, I can add more or try a new activity.”
- Casual Goal: “I want to eat healthier.”
- Achievable Goal: “I’ll swap one sugary drink for water each day and add a serving of veggies to one meal.”
- Casual Goal: “I want to lose weight.”
- Achievable Goal: “I’m looking at losing 1-2 pounds a week by cutting down on snacks and adding in a couple of home workouts.”
Relevant: Aligning Goals with Personal Objectives

When your goals resonate with your life, they become more than just tasks; they become a part of your journey towards overall well-being. When you see the connection between losing weight and feeling more energized, improving your health, or boosting your confidence, suddenly your goals become more than just numbers on a scale.

Examples of Relevant Weight Loss Goals
- Casual Goal: “I want to be more active.”
- Relevant Goal: “I’ll aim to be active for at least 30 minutes a day because it boosts my energy levels, and makes me feel good.”
- Casual Goal: “I want to eat better.”
- Relevant Goal: “I’m focusing on better nutrition because it not only supports my weight loss but also aligns with my goal of feeling more confident and healthier.”
- Casual Goal: “I want to lose weight.”
- Relevant Goal: “I’m looking at losing weight to improve my overall health. It’s about a long, healthy life for me.”
Time-Bound: Establishing a Timeline for Success

Setting a deadline doesn’t mean rushing or taking shortcuts. It’s about being realistic. Setting realistic deadlines ensures you have enough time to make sustainable changes, celebrate small wins along the way, and stay sane. Having a timeframe creates a sense of accountability and it breaks your big goal into smaller, manageable steps. Instead of feeling overwhelmed by the enormity of your goal, you’re tackling it one deadline at a time.

Examples of Time-Bound Weight Loss Goals
- Casual Goal: “I want to be more active.”
- Time-Bound Goal: “I’m committing to 30 minutes of exercise five times a week for the next two months.”
- Casual Goal: “I want to eat better.”
- Time-Bound Goal: “For the next six weeks, I’m cutting back on high sugar foods and focusing on a balanced diet.”
- Casual Goal: “I want to lose weight.”
- Time-Bound Goal: “I’m aiming to lose 10 pounds in the next eight weeks.”
Creating Your SMART Weight Loss Plan

When thinking about a SMART goal you want to set yourself, make sure it’s something that can fit into your life. If counting calories isn’t your thing, base your goal on mindful eating instead. The key is to make your goals fit your preferences and lifestyle. It’s not about what works for others; it’s about what works for you.

Example Of A Fully Fleshed Out SMART Weight Loss Goal
1. Specific: “I want to lose 8 pounds in the next three months by jogging three times a week.”
2. Measurable: “I’ll track my progress by weighing myself weekly and tracking my jogs.”
3. Achievable: “I’ll start with a 5k training plan and gradually build up my endurance.”
4. Relevant: “I’ll make it a family affair by inviting my partner and kids to join me on weekend jogs, or I’ll take my dog on a jog instead of our usual walk.”
5. Time-Bound: “I’ll be able to jog 5k in three months.”
Overcoming Challenges and Adjusting Goals

First things first, let’s acknowledge that challenges happen. Maybe a busy week derails your exercise routine, or a stressful day tempts you to reach for comfort food. It’s normal. The key is not to see these moments as failures but as opportunities to learn. Life is full of surprises, and your weight loss journey is no exception.

So, you hit a roadblock. Now what? Time to adapt. Look at your goals and see if they still align with where you are. If life gets hectic, maybe adjust your workout duration or frequency. Goals are not set in stone; they’re guidelines meant to keep you on track. Progress is not always linear, and setbacks are not the end of the road; they’re detours. The more flexible you are, the better equipped you’ll be to weather the storms.

Goal setting should only benefit your life, I found this post from Positive Psychology really helpful!

POSTS YOU MAY BE INTERESTED IN:
- 5 Weight Loss Mistakes Beginners Make
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Celebrating Success: Milestones and Rewards

Breaking your larger goal into smaller, achievable milestones not only makes your progress more manageable but also turns your journey into a series of victories. Celebrate each milestone as a stepping stone to your bigger goal. When you achieve a milestone, treat yourself to something special, rewards create a positive association with your achievements. This is due in part to your brain releasing dopamine, the “reward” hormone. This hormone not only makes you feel good but also reinforces the behaviour that led to the success.

Keep track of your goals with a fun planner like this one.

Conclusion

Hopefully now you have learned to be clear about what you want (specific), keep track of your progress (measurable), set goals that are both challenging and doable (achievable), make your goals meaningful to your life (relevant), and put a timeline on your aspirations (time-bound). These SMART weight loss goals are your personalized roadmap to success.

Challenges may pop up, and that’s okay. Just remember to be flexible and celebrate every win along the way. It’s not just about reaching a destination; it’s about enjoying the journey, learning from challenges, and celebrating your growth.
Nutrition, Weight Loss
Lose Weight By Knowing Which Foods To Avoid
- December 11, 2023
- 0 comments
- by Brooke
Introduction

If you have just started your weight loss journey, you may be wondering what foods to avoid. While there’s no one-size-fits-all approach, it’s important to focus on making mindful choices rather than completely eliminating entire food groups. If you want to lose weight sustainably, balance is the key!

Foods To Limit To Lose Weight

Ultra-Processed Foods

Ultra-processed foods, loaded with added sugars, unhealthy fats, and preservatives, can contribute to weight gain. Items like sugary snacks, sodas, and fast food are often high in empty calories and low in nutritional value. They are designed to keep you wanting more because scientists have discovered the “bliss point” of these foods to make them hyper-palatable (as tasty as possible!), so in a word, they keep you hooked. Opting for whole, unprocessed foods is a mindful choice that nourishes our bodies and supports a healthy weight.

Instead of focusing only on what to avoid, it helps to know what keeps you fuller for longer. Check out my list of Satiating Foods for ideas.

Refined Carbohydrates

Foods made with refined carbohydrates, like white bread, pastries, and sugary cereals, can cause blood sugar spikes and crashes, leading to increased cravings and overeating. Opting for whole grains and complex carbohydrates provides more sustained energy and better satiety.

Sweetened Drinks

Sugary drinks like sodas, energy drinks, and certain fruit juices can contribute to weight gain without providing a sense of fullness. Choosing water, herbal teas, or infused water with natural flavours can be an easy way to reduce calories with little affect on your hunger.

Trans Fats and Saturated Fats

Foods high in trans fats and saturated fats, like fried foods and some processed snacks, may contribute to weight gain and pose health risks. Opt for healthier fats found in avocados, nuts, and olive oil, which not only support weight loss but also provide essential nutrients.

Rather than avoiding certain foods, why not focus on adding more wholesome options? I share my favourites in Wholesome Foods.

The Downside Of Calorie Counting For Weight Loss

Satiety-Boosting Foods to Fill Up On And Still Lose Weight

High-Fibre Foods

Including fibre-rich foods in your diet, like whole grains, legumes, fruits, and vegetables, promotes a feeling of fullness. Fibre takes longer to digest, keeping you satisfied for longer periods and reducing the likelihood of overeating.

Lean Proteins

Incorporating lean proteins like chicken, fish, tofu, and beans into your meals supports muscle preservation and helps control hunger. Protein-rich foods have a higher thermic effect, so they require more energy to digest, contributing to increased calorie expenditure.

7 Ways To Train Your Mind For Weight Loss

Healthy Fats

Including sources of healthy fats, like avocados, nuts, seeds, and olive oil, can enhance satiety and add a rich flavour to your meals. These fats contribute to a feeling of fullness and provide essential nutrients for overall well-being. You can eat fat and still lose weight!

Complex Carbohydrates

Opt for complex carbohydrates found in whole grains, sweet potatoes, and legumes. These foods release energy slowly, preventing rapid blood sugar spikes and crashes, and keeping you satisfied between meals.

Hydration

Staying hydrated is crucial for weight loss. Sometimes, feelings of hunger are actually signs of dehydration. Drinking water throughout the day can help control appetite and support overall health.

Why The 80/20 Rule Is The Key To Sustainable Weight Loss

The Balanced Approach

Rather than adopting a restrictive mindset, focus on building a balanced plate that includes a variety of nutrient-dense foods. Moderation is key, and incorporating a wide range of flavors and textures can make your weight loss journey more enjoyable and sustainable.

Some foods are harder to resist than others. If you’re curious about the science behind food addiction, I’ve covered it in Can Processed Food Make You Addicted?.

Conclusion

While there are foods that may contribute to weight gain, the key is not to avoid them completely but to be mindful of them. By understanding which foods to limit and increasing those that boost satiety, you can create a sustainable approach to weight loss that focuses on nourishing your body and enjoying a variety of delicious and satisfying foods.

When you want to lose weight, it’s not about deprivation; it’s about making informed choices that support your health and well-being.
Nutrition, Weight Loss, Wellbeing
Yo-Yo Dieting – How to Stop: A Guide To Sustainable Weight Loss
- November 17, 2023
- 0 comments
- by Brooke
Introduction

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

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

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

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

Moving Away from All or Nothing Thinking

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

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

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

Establishing Healthy Habits that Support Weight Loss

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

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

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

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

3 Mistakes To Avoid If You Want To Lose Weight

Understanding & Increasing NEAT

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

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

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

Eating for Fullness & Mindful Eating

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

High-fibre foods that promote satiety include:
- Fruits
- Vegetables
- Whole grains
- Legumes.
Examples of high-protein foods include:
- Lean meats
- Fish
- Poultry
- Eggs
- Tofu
- Beans
Adding healthy fats to your meals can also help to promote satiety, and some great sources of healthy fats include nuts, seeds, avocados, and olive oil.

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

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

The Downside Of Calorie Counting For Weight Loss

Prioritising Lifestyle Change Over Quick Fixes

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

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

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

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

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

Conclusion

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

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

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

So let us be proactive in our commitment to our health and happiness. Let us choose to prioritise self-care, make mindful choices, and ditch yo-yo dieting for good!
Habits, Weight Loss
Lose Weight Without the Gym: 15 Easy Habits To Try
- March 29, 2023
- 0 comments
- by Brooke
Introduction

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.

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

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

1. Don’t Drink Your Calories

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.

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- Science-Based Nutrition: 5 Tips To Lose Weight The Healthy Way
5. Take the stairs instead of the elevator

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.

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- Meal Frequency: How Often Should I Eat To Lose Weight?
8. Increase Fibre in Meals

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.

POSTS YOU MAY BE INTERESTED IN:
- Lose Weight By Knowing Which Foods To Avoid
12. Meal Plan & Prep

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!
Weight Loss, Wellbeing
Body Positive Weight Loss: Can You Lose Weight And Love Your Body?
- March 28, 2023
- 0 comments
- by Brooke
Introduction

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.

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

Address Body Image Issues

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.

POSTS YOU MAY BE INTERESTED IN:
- All-Or-Nothing Thinking: How It’s Ruining Your Weight Loss Goals
Make Small, Sustainable Changes

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.

POSTS YOU MAY BE INTERESTED IN:
- Daily Habits To Improve Your Life: 10 Habits To Try Today
Find Joy in the Journey, Not the Result

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!
Weight Loss
3 Weight Loss Mistakes Beginners Make
- March 11, 2023
- 0 comments
- by Brooke
Introduction

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.

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

1. Relying On Low or Reduced Fat Foods

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.
POSTS YOU MAY BE INTERESTED IN:
- Lose Weight By Knowing Which Foods To Avoid
2. Only Looking At Food As Calories

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.

POSTS YOU MAY BE INTERESTED IN:
- Science-Based Nutrition: 5 Tips To Lose Weight The Healthy Way
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.

POSTS YOU MAY BE INTERESTED IN:

Smart Weight Loss Goals: How To Make A Plan To Lose Weight

3 Tips for Successful Weight Loss
- 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!
Nutrition
Satiating Foods: 5 Foods High On The Satiety Scale
- January 27, 2023
- 0 comments
- by Brooke
Introduction

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!
Nutrition, Weight Loss, Wellbeing
Intuitive Eating And Weight Gain: How To Prevent It
- March 6, 2021
- 0 comments
- by Brooke
Introduction

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 that you 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!

tips for weight loss

Introduction

Understanding Weight Loss vs. Body Fat Loss

The Science Behind Weight Loss vs. Body Fat Loss

How Weight is Lost

How Body Fat is Lost

Why Body Fat Loss is More Important

Health Benefits

Aesthetic Benefits

Preventing Metabolic Adaptation

Measuring Weight Loss

Traditional Methods

Limitations of Scale Weight

Measuring Body Fat Loss

Other Methods to Measure Weight Loss vs. Body Fat Loss

Circumference Measurements

Progress Photos

Fitness Performance

Setting Realistic Goals and Expectations

Key Points

Weight Loss vs. Body Fat Loss: Conclusion

Time for a Change

An Unsustainable Start to My Weight Loss Journey

Shifting My Mindset to Sustainable Weight Loss

Understanding Nutrition

Balancing Macronutrients

Allowing Treats and the 80/20 Rule

Finding Joy in Movement

Strength and Fitness

Setbacks and Resilience

The Current Me

Key Tips for Starting a Weight Loss Journey

Daily Habits to Help You Smash Your Weight Loss Journey

1. Start Your Day with Some Movement

2. Plan Your Meals Like a Boss

3. Hydrate or Die-drate

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

5. Eat to Stay Full, Not Just to Snack

6. Eat Like You Mean It

7. Get Moving After Meals

8. Lift Some Heavy Stuff

9. Get Your Beauty Sleep

10. Track Your Progress Like a Pro

Mindset Hacks to Crush Your Weight Loss Journey

1. Own Your Health Journey

2. Consistency is King, Not Perfection

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

4. Celebrate the Non-Scale Wins

5. Mindset: Be Kind to Your Damn Self

6. Visualise Your Future Self

7. Break It Down, One Step at a Time

8. Fall in Love with the Process

9. Reward Yourself Along the Way

10. Focus on What You Can Control

Conclusion

Introduction

Understanding SMART Weight Loss Goals

Specific: Defining Your Weight Loss Focus

Examples of Specific Goals

Measurable: Tracking Progress and Success

Examples of Measurable Goals

Achievable: Setting Realistic and Attainable Goals

Examples of Achievable Goals

Relevant: Aligning Goals with Personal Objectives

Examples of Relevant Weight Loss Goals

Time-Bound: Establishing a Timeline for Success

Examples of Time-Bound Weight Loss Goals

Creating Your SMART Weight Loss Plan

Example Of A Fully Fleshed Out SMART Weight Loss Goal

Overcoming Challenges and Adjusting Goals

Celebrating Success: Milestones and Rewards

Conclusion

Introduction

Foods To Limit To Lose Weight

Ultra-Processed Foods

Refined Carbohydrates

Sweetened Drinks

Trans Fats and Saturated Fats

Satiety-Boosting Foods to Fill Up On And Still Lose Weight

High-Fibre Foods