weight loss

  • Habits

    Consistency Over Motivation: 5 Ways to Stay on Track

    We’ve all been there—totally fired up after watching a TED talk or scrolling through an Instagram feed full of ripped fitness influencers. You’re ready to conquer the world, right? But then… the next morning rolls around, and suddenly, that fire fizzles out faster than your Yankee Candle. ????‍♀️Sound familiar? Yeah, we’ve all been there. That’s why we need to focus on consistency over motivation.

    Motivation is great and all, but it’s like that flaky friend who shows up only when there are free drinks. One minute it’s there, and the next, it’s ghosting you. So, what’s the real hero of this story? Consistency. Yep, the unsung hero that gets you from point A to point B—even when you’re not feeling it.

    But how do you stay consistent when motivation packs its bags and goes on an extended holiday? Let’s get into ‘Consistency Over Motivation: 5 Ways to Stay on Track‘ for some tried-and-true tips to keep you on track!

    consistency over motivation

    1. Start Small, Like REALLY Small

    We’re talking baby steps, people. Don’t go from 0 to 100 in a day because, let’s be honest, that’s a one-way ticket to burnout town. Instead:

    Set mini-goals: Think of something so small that you’d feel ridiculous not doing it. Want to get fit? Start with a 5-minute walk. Want to read more? Start with one page.

    Celebrate tiny wins: Did you do that 5-minute walk, despite wanting to stay binging Netflix? Celebrate! Every step forward counts! Check out my post ‘Slow Progress is Still Progress: 5 Simple Ways to Embrace the Journey‘ for more ways to celebrate your progress!

    Studies show that breaking down larger goals into smaller tasks can enhance progress and psychological well-being. This approach prevents burnout and keeps individuals engaged with their goals over time (Sheldon & Kasser, 1998).

    2. Create a Routine (and Make it Non-Negotiable)

    You know how brushing your teeth is non-negotiable? Your goals should be too. Here’s how:

    Set a specific time: Make your new habit part of your daily routine. Same time, same place, every day. Whether it’s writing, exercising, or even just meditating, lock it in like your life depends on it.

    Automate the process: If you can set it and forget it, do it. Set reminders, and alarms, or even enlist an accountability buddy who can give you the friendly nudge you need. Or a not-so-friendly nudge if that’s what it takes!

    I’ve got ADHD, so I totally get how tricky it can be to stay on top of routines. You can read more about ADHD routines in this post: ADHD Morning Routines: Kickstart Your Day with Energy. I’ve recently started using Notion to keep track of my habits and routines—it’s an amazing tool! In fact, I’m putting together a Notion template to help you do the same. So stay tuned, because it’ll be available to my subscribers soon!

    Establishing a routine that makes goal-oriented activities non-negotiable leads to better long-term adherence to those goals, especially when motivation wanes (Verner-Filion et al., 2020).

    3. Plan for the “Meh” Days

    We all have those days when everything feels like dragging a giant boulder uphill. When those days hit, here’s what you need to do:

    Have a backup plan: Going back to routines, it can really help to have different versions of your routine based on your energy levels. Think of it as having a low-energy, likely, and ideal version of your day. For example:

    1. Low-Energy Morning Routine: Just the essentials—like rolling out of bed, brushing your teeth, and doing 5 minutes of meditation. Maybe you’re not feeling breakfast, so you grab a quick smoothie or snack.
    2. Likely Morning Routine: A bit more involved—getting up, doing a short workout or walk, making a simple breakfast, and maybe squeezing in some journaling or reading. It’s realistic for most days but doesn’t push you too hard.
    3. Ideal Morning Routine: When you’re feeling on top of the world—your full workout, a healthy breakfast, time to journal, meditate, and maybe even knock out a few tasks before the day really gets going.

    By having these versions ready to go, you’re more likely to stay consistent, no matter how you’re feeling.

    The concept of having different versions of a routine depending on energy levels is consistent with findings that flexibility and adaptability in goal-pursuit strategies are crucial for maintaining consistency, especially on low-energy days. This approach helps individuals stay on track even when they’re not at their best (Datu et al., 2018).

    Give yourself grace: If you miss a day, don’t let it spiral into a week. Missed one day? No biggie. Two days? OK. But Three days? Now we’re in dangerous territory. Get back on the horse as soon as possible. Check out my post ‘Self-Discipline Importance: Willpower Inspired by David Goggins‘ if you need some help lighting the fire underneath you!

    CONSISTENCY OVER MOTIVATION

    4. Track Your Progress (And Make it Fun!)

    Humans love progress, and seeing it in black and white can be a massive motivator.

    Use a habit tracker: Whether it’s a tool like Notion, an app or a good ol’ fashioned calendar, mark off each day you stick to your habit. Seeing those checkmarks line up? Sooo satisfying.

    Reward yourself: Hit a milestone? Treat yourself to something that makes you happy. A new book, a spa day, or even just a lazy day off. You earned it!

    The satisfaction derived from tracking progress and seeing tangible results has been shown to enhance motivation and adherence to long-term goals. Immediate rewards, like seeing progress in a habit tracker, can be more effective at maintaining consistency than delayed rewards (Woolley & Fishbach, 2017).

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

    5. Remember Your “Why”

    When the going gets tough, the tough remember why they started.

    Visualise your goals: Keep a vision board or a note on your phone with the reasons you started this journey in the first place. When motivation dips, your “why” will be the thing that keeps you moving forward. Sorry for constantly pitching my Notion template (It’s my current hyper-fixation), but it does include a vision board!

    Check-in with yourself: Regularly ask, “Is this still important to me?” If the answer is yes, let that fuel your consistency. If the answer is no, maybe it’s time to pivot.

    One study that supports the idea of “remembering your why” in achieving long-term goals is the research by Vansteenkiste et al. (2014). This study emphasises that understanding and reflecting on the underlying reasons (“why”) behind one’s goals—particularly autonomous reasons—can significantly impact the success of long-term goal pursuit.

    my fitness journey losing weight

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

    Consistency Over Motivation: Final Thoughts

    Motivation is like that friend in the group chat who’s all in for a weekend trip, and then flakes when the time comes to start booking! Consistency, on the other hand, is the dependable friend who’s always there when you need them. It might not be as glamorous, but it’s the secret sauce to making real, lasting changes in your life.

    So, the next time you’re waiting for motivation to strike, remember this: Consistency over motivation. It’s consistency that gets the job done, one small, determined step at a time. ????

    You’ve got this!

    Further Reading

    Consistency over Motivation: The idea that consistency is crucial for achieving long-term goals is supported by research showing that consistency in decision-making and goal pursuit is vital for long-term success. This includes maintaining consistent effort and interest over time, which is often more reliable than fluctuating motivation (Datu, Yuen, & Chen, 2018). Consistent actions, even in the absence of strong motivation, can lead to better outcomes in personal and organizational contexts (Argandoña, 2008).

  • Weight Loss

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

    Homeopathic Remedies to Lose Weight

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

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

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

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

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

    Table of Contents

    What Is Homeopathy?

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

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

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

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

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

    The Science of Weight Loss (No Fairy Dust Required)

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

    Calories in versus calories out.

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

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

    What About the Placebo Effect?

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

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

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

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    Homeopathic Remedies to Lose Weight

    What Do The Experts Say?

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

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

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

    The Risks of Relying on Homeopathic Remedies for Weight Loss

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

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

    What Actually Works?

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

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

    Want to Unlock Your Best Metabolism? Check Out These Must-Read Posts!

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

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

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

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

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

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

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    Homeopathic Remedies to Lose Weight
  • Weight Loss

    Not Losing Weight Despite a Calorie Deficit? Possible Reasons

    Introduction

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

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

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

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

    not losing weight despite calorie deficit

    Possible Reasons for the Weight Loss Stall

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

    1. Hidden Calories

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

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

    Tips to Accurately Track Food Intake

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

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

    2. Metabolic Adaptation

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

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

    How This Impacts Weight Loss

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

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

    3. Inaccurate Tracking

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

    Tips for Accurate Tracking

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

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

    4. Muscle Gain vs. Fat Loss

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

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

    not losing weight despite a calorie deficit

    Understanding the Difference

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

    5. Stress and Sleep

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

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

    Tips for Managing Stress and Improving Sleep

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

    6. Medical Conditions

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

    Consult with a Healthcare Professional

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

    Practical Tips and Solutions

    Revamp Your Routine

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

    Mindful Eating

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

    Tips for Mindful Eating

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

    Stay Hydrated

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

    Tips to Stay Hydrated

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

    Staying Positive and Motivated

    Celebrate Non-Scale Victories

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

    not losing weight despite a calorie deficit

    Focus on Other Signs of Progress

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

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

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

    Building a Support System

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

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

    Tips for Building a Support System

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

    Not Losing Weight Despite a Calorie Deficit: Conclusion

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

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

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

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

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

  • Weight Loss

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

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

    Introduction

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

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

    Understanding Weight Loss vs. Body Fat Loss

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

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

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

    topless woman with black panty

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

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

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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.

    two smiling women doing yoga pose

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

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

    Why Body Fat Loss is More Important

    Health Benefits

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

    Aesthetic Benefits

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

    Weight Loss vs. Body Fat Loss

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

    Preventing Metabolic Adaptation

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

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

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

    POSTS YOU MAY BE INTERESTED IN:

    Measuring Weight Loss

    Traditional Methods

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

    Pros of Daily Weigh-ins:

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

    Cons of Daily Weigh-ins:

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

    Limitations of Scale Weight

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

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

    person holding clear drinking glass

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

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

    Measuring Body Fat Loss

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

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

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

    Other Methods to Measure Weight Loss vs. Body Fat Loss

    Circumference Measurements

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

    How to Measure:

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

    Tracking Changes Over Time:

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

    Progress Photos

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

    Tips for Consistent and Accurate Photos:

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

    Visual Comparison for Motivation:

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

    Fitness Performance

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

    Tracking Strength, Endurance, and Flexibility:

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

    Relationship Between Fitness Gains and Body Composition:

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

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

    Setting Realistic Goals and Expectations

    yellow and white star illustration

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

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

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    silhouette of woman standing on top of mountain during sunset

    Key Points

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

    Weight Loss vs. Body Fat Loss: Conclusion

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

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

    Further Reading:

  • Weight Loss

    Self-Discipline Affirmations To Help With Weight Loss Plateaus

    Introduction

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

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

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

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

    Self-Discipline Affirmations To Help With Weight Loss Plateaus

    Understanding Weight Loss Plateaus

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

    Potential Causes of a Weight Loss Plateau

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

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

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    What Is An Affirmation?

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

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

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    Self-Discipline Affirmations To Help With Weight Loss Plateaus

    The Science Behind Affirmations

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

    Neuroplasticity And Rewiring The Brain

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

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

    Neuroplasticity affirmations

    The Impact Of Positive Affirmations On Brain Chemistry

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

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

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

    Studies:

    30 Self-Discipline Affirmations To Try

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

    How To Practice Self-Discipline Affirmations

    Self-Discipline Affirmations

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

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

    Additional Strategies to Complement Self-Discipline Affirmations

    Review Goals

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

    review goals

    Track Progress

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

    Seek Support

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

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    Self-Discipline Affirmations: Conclusion

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

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

  • ADHD, Weight Loss

    How to Increase Dopamine With ADHD To Lose Weight

    I remember the frustration so clearly – I’d set a plan to eat healthy, but by midday, I’d be reaching for the nearest snack without even thinking. It wasn’t until later that I realised it wasn’t just about willpower; it was about understanding how to increase dopamine – because ADHD changes the game.

    Our brains are wired differently, and impulsive choices or the constant need for novelty can make traditional weight loss advice feel impossible to stick to.

    But here’s the thing: it’s not about the typical “eat less, move more.” It’s about understanding how ADHD impacts dopamine – that all-important brain chemical linked to motivation and reward.

    When you get it working for you instead of against you, things can start to FINALLY click.

    So, in this post, I’ll discuss:

    • Why regular weight loss tips might not work for ADHD brains
    • How to boost dopamine to help with healthier choices
    • Simple strategies to improve both your weight and well-being

    Let’s get into ‘How to Increase Dopamine With ADHD To Lose Weight’!

    HOW TO INCREASE DOPAMINE TO LOSE WEIGHT WITH ADHD

    Why People with ADHD Struggle with Weight Loss

    Dopamine Dysregulation and Cravings

    The first step in learning how to increase dopamine is to understand dopamine a little bit more.

    Dopamine is like the brain’s little happiness button. It’s what makes you feel good when you do something fun or rewarding, like eating a packet of Oreos or finally finishing that task you’ve been avoiding.

    But if you’ve got ADHD, that dopamine system can be a bit, well, wonky. It’s like your brain is always looking for that next burst of pleasure but isn’t getting it as easily as it should.

    And guess what gives you that quick dopamine hit? Yep, those processed, sugary, and salty foods we all love. They’re literally designed to light up your brain’s reward centres.

    So when you grab a bag of crisps or a chocolate bar, your brain is like, “Oh, this is amazing! More, please!” But here’s the kicker: that rush doesn’t last long, and once it’s gone, your brain starts looking for the next hit.

    Before you know it, you’re reaching for another snack, and then another.

    It’s not just about lacking willpower—your brain is wired to keep craving those foods because they’re giving it the dopamine it’s missing. And the more you give in, the more it reinforces that cycle.

    I actually HIGHLY recommend reading the book ‘Salt, Sugar, Fat’ by Michael Moss, it goes into a lot more detail about how the major food companies are finding the perfect balance of sugar and fat (the “bliss point”) to keep us hooked.

    So, you end up overeating, gaining weight, and wondering why healthy habits just don’t stick.

    Impulsivity and Food Choices

    Impulsivity is practically the hallmark of ADHD. And when it comes to food, that impulsiveness can lead to some questionable choices.

    You know the drill – you plan to eat healthy, but suddenly, you’re elbow-deep in a bag of crisps or ordering a pizza. It happens to the best of us!

    Impulsivity can leave you constantly thinking about your next meal or snack, and I know how overwhelming that can be! If this sounds familiar, I’ve written more about how to shift your focus in How to Stop Thinking About Food: Stop Obsessing, Start Enjoying!

    Executive Functioning and Planning

    Executive functioning is like your brain’s personal assistant – except with ADHD, it’s more like having a disorganised assistant who’s lost your calendar. Planning meals, grocery shopping, and meal prepping can feel overwhelming.

    Maybe you’ve tried meal prepping, only to find a bunch of forgotten containers in the fridge days later. Your brain has its own schedule, and it doesn’t always line up with your plans.

    (BTW – If you’re looking for some help with meal prep, check out my post on ADHD Meal Planning where I break down how to make it simple, flexible, and way less stressful!)

    how to increase dopamine with adhd

    Emotional Dysregulation and Emotional Eating

    With ADHD, emotions can flip like a switch. When you’re stressed, overwhelmed, or frustrated, it’s tempting to turn to food for comfort.

    Emotional eating becomes a way to soothe those intense feelings, even if it’s just for a moment.

    Turning to food when emotions run high is so common, especially with ADHD. But managing stress eating can make a world of difference. I go into more detail in my post: Stress Eating? Experience a Healthier, Happier Life.

    1. Dopamine-boosting foods and Nutrients

    Certain foods can help support dopamine production.

    Tyrosine and phenylalanine (amino acids) are the building blocks of dopamine, while vitamins and minerals like B6, magnesium, and iron help convert these into dopamine.

    Tips for Including Dopamine-Boosting Foods in Your Diet

    • Add lean proteins like chicken, turkey, fish, and eggs to your meals.
    • Load up on colourful fruits and veggies like bananas, avocados, berries, and leafy greens.
    • Whole grains and healthy fats from nuts, seeds, and fish can also help.

    For more ideas on nourishing meals that support your health journey, you can check out my post: Wholesome Foods for a Happy and Sustainable Weight Loss.

    2. High-Intensity Interval Training (HIIT)

    HIIT workouts are AMAZING for people with ADHD.

    They’re quick, intense, and varied – perfect for short attention spans.

    Plus, the bursts of activity can stimulate dopamine release, helping you feel more motivated and focused.

    3. Novelty and Variety in Exercise

    ADHD brains crave novelty, so repetitive workouts can get boring fast. Mixing up your routine can make exercise more exciting and keep you motivated.

    Tips for Incorporating New and Fun Exercises

    • Try new sports or activities like rock climbing, paddleboarding, or dance classes.
    • Alternate between cardio, strength training, and outdoor activities to keep things fresh.

    If you’re looking for more fresh ideas to keep exercise exciting, head over to my post: 7 Joyful Movement Ideas That Will Make Exercise Exciting!

    4. Mindful Movement Practices

    how to increase dopamine with exercise

    Yoga, with its slow, intentional movements, can help boost dopamine levels while improving focus and mood.

    It’s a great way to connect physical activity with mindfulness.

    Check out my guide to gym bag essentials for women—because a well-packed bag makes every workout smoother.

    5. Structured Meal Timing

    Eating at consistent times can help regulate dopamine and prevent impulsive eating. If you often forget to eat until you’re ravenous, try setting alarms or prepping meals in advance.

    Tips to Help Stick to a Meal Plan

    • Set reminders to eat.
    • Batch cook and keep healthy snacks handy.
    • Focus on simple, quick-to-prepare meals.

    6. Goal Setting and Dopamine Rewards

    When you set goals and experience success, whether big or small, your brain releases dopamine, creating a sense of satisfaction, pleasure, and motivation.

    By rewarding yourself for achieving goals, you create a positive feedback loop that reinforces desired behaviours and increases motivation to continue working towards your goals.

    Want to make boosting dopamine a daily habit? The 30-Day Dopamine Boost Challenge guides you through simple, powerful actions to elevate your dopamine levels and stay motivated—all in just one month.

    Break larger goals down into smaller, more manageable steps or milestones. This makes them less overwhelming and allows you to celebrate progress along the way, keeping motivation high.

    Choose rewards that are meaningful to you and aligned with your weight loss goals. These could include non-food rewards like a new workout outfit, a mini shopping spree, a day off, or just something that’s fun to you that you don’t get to do much.

    Good food and movement can make all the difference, especially for women with ADHD. Dive into my brain-boosting tips for women with ADHD post to learn how to make smart choices for focus and energy!

    7. Sleep Hygiene

    Poor sleep can mess with dopamine levels, leading to more cravings and less motivation. Make sleep a priority by setting a consistent bedtime and creating a calming routine.

    And if mornings are a struggle, check out my post on creating a low dopamine morning routine—it’s packed with tips to help you boost focus and get going even on those tough ADHD days.

    8. Mindfulness Meditation

    Even just a few minutes of mindfulness a day can help regulate emotions and improve focus. If sitting still isn’t your thing, try active meditation like yoga or walking.

    9. Social Support

    Positive social interactions can boost dopamine and keep you motivated. Whether it’s a workout buddy or a friend to celebrate wins with, having a support system makes a HUGE difference.

    Having a support system can make such a big difference, but it’s also important to celebrate the smaller wins along the way. I dive deeper into this in my post: Non-Scale Victories: The Hidden Wins That Matter Most.

    How to Increase Dopamine With ADHD To Lose Weight: Conclusion

    Managing weight with ADHD requires a different approach, one that works with your brain, not against it. From dopamine dysregulation to impulsivity, ADHD creates unique challenges, but with the right strategies, you can take control of your health journey.

    Be patient with yourself – weight loss is a slow process, and it’s even trickier when you have ADHD. By focusing on dopamine-boosting habits and making small, manageable changes, you’ll find a path that works for you.

    Further Resources

    Studies to Support ‘How to Increase Dopamine With ADHD To Lose Weight’

    Dopamine Dysregulation and Cravings: Individuals with ADHD often experience dysregulated dopamine systems, which can drive impulsive eating behaviours and cravings, especially for high-sugar and high-fat foods that give quick dopamine boosts. This behaviour reinforces the cycle of overeating, making weight loss difficult (Franco et al., 2021).

    ADHD, Impulsivity, and Food Choices: Studies have found that ADHD symptoms, influenced by dopaminergic dysfunction, can predict hedonic eating, which in turn leads to higher body mass index (BMI) (Patte et al., 2020).

    Executive Function and Meal Planning: The link between ADHD and obesity is significantly influenced by deficits in executive functioning, which includes difficulties in meal preparation and adherence to weight loss programs (Franco et al., 2021).

    Emotional Dysregulation and Emotional Eating: ADHD is associated with emotional dysregulation, which can lead to emotional eating as a coping mechanism. This emotional dysregulation is partially linked to dopaminergic dysfunction, which affects reward processing and emotional responses (Cortese et al., 2012).

    Strategies to Boost Dopamine: HIIT has been shown to stimulate dopamine release, improving motivation and focus in individuals with ADHD (Simonds & Cowley, 2019)

  • Weight Loss

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

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

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

    So, in this post, I’ll cover:

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

    Time for a Change

    Let’s rewind a few years.

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

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

    My energy?

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

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

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

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

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

    Starting A Weight Loss Journey

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

    An Unsustainable Start to My Weight Loss Journey

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

    I dropped pounds fast, and I was all in.

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

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

    Was I losing weight? Yes.

    Was I happy? No.

    Shifting My Mindset to Sustainable Weight Loss

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

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

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

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

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

    weight loss before and after picture

    Understanding Nutrition

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

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

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

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

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

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

    Balancing Macronutrients

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

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

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

    Allowing Treats and the 80/20 Rule

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

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

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

    Finding Joy in Movement

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

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

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

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

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

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

    Strength and Fitness

    food freedom after weight loss

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

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

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

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

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

    That’s a win.

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

    Setbacks and Resilience

    I won’t lie, there were setbacks.

    Emotional eating? Yep, that happened.

    Ups and downs with the scale? Absolutely.

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

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

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

    The Current Me

    Now, let’s fast forward to the present.

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

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

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

    Key Tips for Starting a Weight Loss Journey

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

    I hope so!

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

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

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

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

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

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

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

    Daily Habits to Help You Smash Your Weight Loss Journey

    1. Start Your Day with Some Movement

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

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

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

    2. Plan Your Meals Like a Boss

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

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

    3. Hydrate or Die-drate

    Water is your new best mate.

    water drinking on wellness journey

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

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

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

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

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

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

    5. Eat to Stay Full, Not Just to Snack

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

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

    my fitness journey losing weight

    6. Eat Like You Mean It

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

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

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

    Win-win.

    7. Get Moving After Meals

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

    Absolutely.

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

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

    8. Lift Some Heavy Stuff

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

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

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

    9. Get Your Beauty Sleep

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

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

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

    10. Track Your Progress Like a Pro

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

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

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

    Mindset Hacks to Crush Your Weight Loss Journey

    1. Own Your Health Journey

    Stop playing small and start owning it.

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

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

    Watch how those small choices start to add up.

    2. Consistency is King, Not Perfection

    Forget the “perfect day” fantasy.

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

    The real magic? Consistent effort.

    Show up even when you can’t be arsed.

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

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

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

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

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

    It’s all part of your evolution.

    4. Celebrate the Non-Scale Wins

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

    Look, weight is just one piece of the puzzle.

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

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

    5. Mindset: Be Kind to Your Damn Self

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

    That’s cool.

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

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

    6. Visualise Your Future Self

    Wanna get motivated?

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

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

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

    7. Break It Down, One Step at a Time

    Trying to lose 50 pounds?

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

    The fix? Break it down.

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

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

    8. Fall in Love with the Process

    Stop waiting to reach the finish line to be happy.

    The secret sauce? Loving the journey itself.

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

    The journey is where you grow.

    9. Reward Yourself Along the Way

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

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

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

    10. Focus on What You Can Control

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

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

    Flexibility is key to long-term success.

    Conclusion

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

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

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

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

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

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

  • Nutrition

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

    Introduction

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

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

    Science-Based Nutrition

    1. Prioritize Nutrient Density

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

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

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

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

    Science-Based Nutrition

    Examples of How Nutrient Density Can Affect Weight Loss

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

    Examples of Nutrient Dense Foods

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

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

    2. Balanced Macronutrients

    What are Macronutrients?

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

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

    Examples of How Macronutrient Balance Can Affect Weight Loss

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

    Ideal Macronutrient Split For Weight Loss

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

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

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

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

    3. Practice Mindful Eating Along With Science-Based Nutrition

    science-based nutrition

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

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

    Why Mindful Eating is Part of Science-Based Nutrition

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

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

    Tips To Practice Mindful Eating:

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

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

    4. Hydration

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

    How Hydration Contributes To Weight Loss

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

    Tips for Staying Hydrated

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

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

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

    vegetables and fruits display

    Examples of Whole Foods

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

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

    ulta processed fast food

    Examples of Ultra-Processed Foods

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

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

    [WATU 2]

    Science-Based Nutrition: Conclusion

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

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

  • Nutrition, Weight Loss, Wellbeing

    Unconditional Permission to Eat for Sustainable Weight Loss

    Introduction

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

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

    The Diet Mentality vs. Unconditional Permission

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

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

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

    The Importance of Intuitive Eating

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

    Intuitive VS Mindful Eating

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

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

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

    unconditional permission to eat

    Practical Mindful Eating Tips

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

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

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

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

    Overcoming Fear and Guilt Surrounding Food

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

    diet mentality

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

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

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

    Practical Tips for Implementing Unconditional Permission To Eat

    Gradual Integration

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

    Building a Positive Relationship with Food

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

    The Impact of Unconditional Permission To Eat on Sustainable Weight Loss

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

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

    How To Promote Satiety

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

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

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

    Unconditional Permission to Eat: Conclusion

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

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

  • Goals

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

    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

    SMART Weight Loss goals

    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.”
    SMART weight loss goals

    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.”
    SMART weight loss goals

    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!

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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.

    weight loss wins non scale victories

    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.