weight loss

  • Weight Loss

    How To Commit To Losing Weight In 2024

    Introduction

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

    commit to losing weight

    1. Commit To Small, Sustainable Changes

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

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

    2. Set Realistic Goals

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

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

    person writing bucket list on book

    3. Find Joy in Exercise

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

    10 Simple Tricks For Making Exercise A Daily Habit

    4. Make Nutrient-Rich Choices

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

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

    5. Losing Weight By Getting More Sleep

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

    Is Sleep Important For Weight Loss?

    6. Stay Hydrated

    water weight loss connection

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

    7. Monitor Progress and Adjust Accordingly

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

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

    Conclusion

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

  • Nutrition, Weight Loss

    Lose Weight By Knowing Which Foods To Avoid

    Introduction

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

    foods avoid lose weight

    Foods To Limit To Lose Weight

    lose weight foods avoid

    Ultra-Processed Foods

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

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

    Refined Carbohydrates

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

    Sweetened Drinks

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

    Trans Fats and Saturated Fats

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

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

    The Downside Of Calorie Counting For Weight Loss

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

    lose weight foods that keep you full

    High-Fibre Foods

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

    Lean Proteins

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

    7 Ways To Train Your Mind For Weight Loss

    Healthy Fats

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

    Complex Carbohydrates

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

    Hydration

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

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

    The Balanced Approach

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

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

    Conclusion

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

    When you want to lose weight, it’s not about deprivation; it’s about making informed choices that support your health and well-being.

  • Nutrition, Weight Loss

    Meal Frequency: How Often Should I Eat To Lose Weight?

    The question of meal frequency is a common concern for people starting on a weight loss journey. With so many different diets advocating for different eating patterns, it’s important to find a balance that works for your body and lifestyle.

    meal frequency lose weight

    Listen to Your Body’s Hunger Cues

    Rather than trying to stick to a set number of meals per day, pay attention to your body’s natural hunger cues. Eat when you’re hungry, pay attention to your meal while you’re eating and learn to stop when you’re full. (This can take a bit of practice!) This mindful, more institutive approach can help you develop a healthier relationship with food and prevent overeating.

    Does Meal Frequency Affect Metabolism?

    There’s a popular belief that eating smaller, more frequent meals throughout the day can boost metabolism but this isn’t strictly true. Here are a few reasons why the metabolism-boosting effect of small, frequent meals might be a bit of a myth:

    1. The thermic effect of food (TEF) is the energy expended during the digestion and absorption of nutrients and makes up part of your TDEE (Total Daily Energy Expenditure (How many calories you eat in a day)). While it’s true that eating does increase metabolic rate temporarily due to TEF, the overall impact on daily metabolism doesn’t vary much between frequent small meals and fewer large meals.
    2. Different factors, like genetics, age, and body composition, play an important role in determining how the body responds to meal frequency.
    3. The total number of calories consumed throughout the day is a more important factor in weight management than the timing or frequency of meals.
    4. The quality of meals, including the balance of macronutrients (proteins, fats, and carbohydrates), has much more influence on metabolism and satiety than the frequency of meals.

    Wondering if meal timing affects weight loss? I’ve got more science-backed nutrition tips for you in Science-Based Nutrition.

    The Surprising Reason You’re Not Losing Weight: Metabolic Adaptation

    Consider Your Daily Schedule

    Your daily routine plays an important role in determining how often you should eat. Consider your work schedule, energy levels, and how often you are working out when planning your meals. The goal is to create a sustainable eating pattern that you can maintain in the long run.

    meal frequency planning

    Focus on Nutrient-Dense Meals

    However often you decide to eat, prioritize nutrient-dense foods in every meal. Include a balance of proteins, whole grains, fruits, vegetables for fibre and don’t be scared of healthy fats. All of these will contribute to the overall satiety of your meals. Nutrient-dense meals not only support weight loss but also provide the essential vitamins and minerals your body needs to function.}

    When it comes to planning meals, sometimes simpler is better. Check out my 5 Easy Nutrition Tips to make things easier.

    Can Eating Processed Food Really Make You Addicted?

    Meal Frequency and Physical Activity

    Consider your meal timing in relation to any exercise you do in a day. Eating a balanced meal or snack before exercise can provide energy, while a post-workout meal supports recovery. Be mindful of your body’s needs and adjust your meal schedule accordingly to both weight loss and exercise performance.

    Avoid Emotional and Mindless Eating

    Whatever your chosen meal frequency, be aware of emotional and mindless eating. Eating in response to stress, boredom, or other emotions can sabotage your weight loss efforts. Develop strategies to cope with emotions without turning to food, and practice eating mindfully by avoiding distractions at mealtimes.

    meal frequency and weight loss midful eating

    Hydration Matters

    Stay hydrated throughout the day, as thirst can sometimes be mistaken for hunger. Drinking water before meals can also help control portions and support weight loss. Make water your drink of choice and limit the intake of empty calories.

    15 Small Habit Changes To Try Today To Lose Weight For Good!

    Different People Have Different Needs

    It’s important to recognize that what works for one person may not work for another. Experiment with different approaches, and pay attention to how your body responds to find the rhythm that suits you best.

    Meal frequency is important, but so is balance on your plate. Get a step-by-step guide in Building a Balanced Plate.

    Conclusion

    In conclusion, there is no one-size-fits-all answer to the question of how often you should eat to lose weight. The key is to find a meal frequency that aligns with your body’s needs, your daily schedule, and your personal preferences.

    Listen to your body, prioritize nutrient-dense meals, and make choices that support a sustainable and enjoyable approach to weight loss.

    The journey to a healthier lifestyle is unique to you, so embrace the flexibility to discover what works best for your well-being.

  • Fitness, Weight Loss

    Is Diet or Exercise More Important For Weight Loss?

    Is Diet or Exercise More Important For Weight Loss?

    Alright, let’s settle this once and for all—what’s more important for weight loss, diet or exercise? You’ve probably heard the classic line, “You can’t outrun a bad diet,” but is it actually true?

    Spoiler alert: Yes.

    Now, before you throw your trainers in the bin and start living off lettuce, let’s break it down properly. Because while diet does most of the heavy lifting, exercise still plays an important role—just not in the way you might think.

    Table of Contents

    Why You Can’t Just Rely on Exercise

    Picture this: you are aiming for a daily calorie deficit of 500 calories to lose weight.

    You have two options:

    1. Eat 500 fewer calories
    2. Burn 500 extra calories through exercise

    Burning 500 calories through exercise is no joke. Depending on your weight and fitness level, that could mean an hour of high-intensity cardio every single day. Not exactly realistic if you are just starting out.

    On the other hand, cutting 500 calories from your diet could be as simple as skipping that sugary coffee, passing on a handful of biscuits, or swapping your evening takeaway for a home-cooked meal. Much easier and much more sustainable.

    But this is not about all or nothing. You do not have to rely entirely on diet or exercise. The best approach is to do a bit of both.

    Try reducing your intake by 400 calories and burning 100 calories through movement. Or maybe a 300/200 split works better for you. The goal is to find a balance that you can actually maintain long-term.

    Why Diet is the Real MVP

    Food is fuel. If you are constantly filling up on highly processed, low-nutrient foods, no amount of exercise will fix it.

    A solid diet:

    • Gives your body the nutrients it actually needs
    • Helps control blood sugar and energy levels
    • Supports weight loss without making you feel like you are punishing yourself

    Exercise is brilliant for heart health, strong bones, and mental well-being, but if you are regularly overeating, exercise alone will not be enough to create a calorie deficit.

    Have you ever smashed a tough workout, then felt like you had earned a huge meal afterwards? This is where exercise alone can be a tricky tool for weight loss. It is easier to consume excess calories than it is to burn them off.

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    diet or exercise

    Want to Maximise Your Results? Change Your Lifestyle, Not Just Your Workout

    Weight loss is not about going hard in the gym for two weeks and then quitting because you are exhausted. It is about creating a lifestyle that is actually sustainable.

    Here is what will actually make a difference:

    • Find exercise you enjoy – If you hate running, do not run. Try lifting weights, dancing, swimming, or yoga. The best workout is the one you will actually do.
    • Eat real food – More protein, more fibre, fewer ultra-processed foods. Balance is the key, not restriction.
    • Practise mindful eating – Eat slowly, control portions, and actually enjoy your food rather than eating on autopilot.
    • Sleep, stress, and hydration matter – Poor sleep and high stress levels can disrupt your hormones and make weight loss much harder. Staying hydrated helps prevent your body from mistaking thirst for hunger.

    How to Lose Weight Without Thinking About It

    The easiest way to lose weight is to make small changes that become second nature over time.

    Here are fifteen simple habit changes to get started:

    1. Drink more water before meals
    2. Swap sugary drinks for low-calorie options
    3. Stop eating in front of the TV
    4. Add an extra serving of vegetables to every meal
    5. Use smaller plates to help with portion control
    6. Walk for ten minutes after meals
    7. Keep healthy snacks within reach
    8. Eat protein with every meal to stay fuller for longer
    9. Cut back on ultra-processed foods
    10. Swap deep-fried foods for grilled or baked alternatives
    11. Get at least seven hours of sleep every night
    12. Learn to manage stress levels, as cortisol can make weight loss harder
    13. Meal prep so you always have healthy options available
    14. Track your progress, but do not obsess over the scale
    15. Be patient – real results take time, but they last

    Do all of these overnight? No. But start with one or two, and over time, they will add up to real results.

    Struggling With Weight Loss? Here’s What to Do Next

    If you feel like you are doing everything right but still not losing weight, do not panic.

    • Reassess your approach – Are you actually in a calorie deficit? Are you tracking accurately?
    • Get support – A dietitian, coach, or even a workout buddy can make a massive difference.
    • Manage stress and sleep – Your hormones play a bigger role in weight loss than most people realise.
    • Be consistent – One bad day does not ruin everything. Keep going.

    Most importantly, be patient. Quick fixes never last, but small, consistent changes do.

    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!

    The Bottom Line: Diet Wins, But Exercise Helps

    If your goal is weight loss, your diet is doing most of the work. Exercise is great for your health, mood, and muscle tone, but if you are eating more than you burn, the scale will not budge.

    So, what is the winning formula?

    • A balance of diet and exercise that fits your lifestyle
    • Small, repeatable habits that lead to long-term success
    • Progress over perfection – consistency beats extremes every time

    Weight loss does not have to be complicated. Nail your nutrition, move your body, and build habits you can actually stick to. That is the real secret.

    Now, do you struggle more with diet or exercise? What has been the biggest challenge in your weight loss journey? Let’s talk.

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    diet or exercise
  • Nutrition, Weight Loss, Wellbeing

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

    Introduction

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

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

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

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

    stop yo yo dieting

    Moving Away from All or Nothing Thinking

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

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

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

    Establishing Healthy Habits that Support Weight Loss

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

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

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

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

    3 Mistakes To Avoid If You Want To Lose Weight

    Understanding & Increasing NEAT

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

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

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

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

    Eating for Fullness & Mindful Eating

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

    High-fibre foods that promote satiety include:

    • Fruits
    • Vegetables
    • Whole grains
    • Legumes.

    Examples of high-protein foods include:

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

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

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

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

    The Downside Of Calorie Counting For Weight Loss

    foods full lose weight

    Prioritising Lifestyle Change Over Quick Fixes

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

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

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

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

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

    Conclusion

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

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

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

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

  • Weight Loss

    How To Fix Metabolic Adaptation

    Introduction

    Have you found yourself hitting a weight loss plateau? Finding that you have to keep reducing calories to continue losing weight? Then there’s a good chance that your metabolism has adapted to preserve your weight through metabolic adaptation. The good news is, there is a way to fix metabolic adaptation! In this post, I want to cover exactly what causes it, why it is essential to your health, and what to do about it when it negatively affects your weight loss goals.

    fix metabolism boos

    What is Metabolic Adaptation?

    Metabolic adaptation isn’t a bad thing. It’s the body’s way of maintaining energy balance in response to a prolonged change in calorie intake. Your body works hard to preserve your current weight, and when you reduce or increase the number of calories you eat over a longer period, eventually it will adapt to these changes so that you don’t gain excess weight, or lose it.

    When you are trying to lose weight, you need to reduce your calorie intake over a longer period. At first, your body will respond by tapping into its stored energy reserves to compensate for the deficit (it will burn fat). But, as time goes on, your body recognizes this change and activates metabolic adaptation to maintain your weight.

    If you’re stuck in a cycle of yo-yo dieting, your metabolism could be working against you. Learn how to stop it in my post on Yo-Yo Dieting.

    The Step-by-Step Process

    1. Change in Calorie Intake:
      • You make a consistent change in how much you eat, either by eating fewer or more calories.
    2. Initial Weight Gain/Loss:
      • If you eat less, you might lose some weight initially. If you eat more, you could gain some.
    3. Hormones Come into Play:
      • Hormones, like leptin and ghrelin, get involved. Leptin decreases when you lose weight, telling your body it’s using up energy. Ghrelin, the hunger hormone, may increase, making you feel hungrier. (Both my free Nutrition eBook and my Complete Weight Loss Guide cover Leptin & Ghrelin more).
    4. Body Adjusts the Basics:
      • Your body adjusts its basic energy needs at rest (BMR) based on what it thinks is going on. If you’ve been eating less, it will slow things down to save energy.
    5. Weight Plateau:
      • These changes can lead to a point where your weight stays the same, making it harder to lose more or gain more.
    fix metabolic adaptation

    How Metabolic Adaptation Affects Your Weight Loss Journey

    As discussed earlier, when you reduce your calorie intake, your body adapts by slowing down your metabolism. This means that you burn fewer calories than before, making it difficult to lose weight.

    For example, let’s say your TDEE (Total daily energy expenditure) is currently 2200 calories a day. You cut this down to 1200 to reduce your calorie intake by 1000 a day (1200 always seems to be the number recommended on fitness apps!). You will initially lose weight, but over time your body reduces calories burned until it’s only burning 1200. This means you would have to eat even less than 1200 calories a day to lose weight. Which is even more unrealistic and potentially dangerous.

    This is usually why people will regain weight after a strict diet. Because your body no longer burns 2200 calories a day, it burns 1200. See more common weight loss mistakes in my post 3 Mistakes To Avoid If You Want To Lose Weight.

    Reverse Dieting To Fix Metabolic Adaptation

    Reverse dieting is a structured and gradual approach to increasing calorie intake. The goal is to restore your metabolic rate and create a sustainable, healthy relationship with food. Instead of quickly returning to your maintenance or surplus calorie level, reverse dieting involves slowly increasing your calories over a set period.

    By slowly adding calories back into your diet, you give your body the chance to adjust, without gaining weight (or with minimal weight gain). It may seem scary to increase your calorie intake when trying to lose weight, but it will make your weight loss journey a lot easier in the long run!

    I have an entire free guide on Reverse Dieting as I found myself struggling with metabolic adaptation during my weight loss journey. I REALLY recommend downloading it! I’ve also explained it in detail in Reverse Dieting 101.

    Prevention Is Better Than A Cure!

    This post is about how to fix metabolic adaptation, but it’s always better to try and prevent it from happening. Or to take steps to stop it happening again.

    Tips To Prevent Metabolic Adaptation

    • Don’t Crash Diet: Avoid extreme calorie cuts. Preferably you shouldn’t cut your calories by more than 500 a day. for help getting out of the restrictive diet mentality.
    • Take Breaks from Dieting: Increase your calorie intake to maintenance level every so often with short diet breaks.
    • Eat Enough Protein: Increase protein intake to help ensure your body is burning fat and not muscle. Muscle burns more calories than fat, so you want to keep it!
    • Include Strength Training: Along with increased protein, strength training helps build and maintain muscle.

    When your metabolism slows down, it can be hard to lose fat without sacrificing muscle. I’ve shared some strategies in Burn Fat Not Muscle.

    Conclusion

    Metabolic adaptation, while a natural response to changes in calorie intake, can feel demotivating. No one likes to waste their efforts! But with the right strategies, it can be reversed.

    I can’t overstate the importance of prevention! Avoiding crash diets, incorporating diet breaks, and focusing on protein intake and strength training, will save you a lot of struggles further down the line.

    Whether you’re currently facing metabolic adaptation or looking to prevent it in the future, use the tips above and focus on a balanced approach to nutrition and exercise. You can not only fix metabolic adaptation but also develop a healthier and more joyful weight loss journey.

    Have you experienced metabolic adaptation during your weight loss journey, or do you have additional tips to share? I’d love to hear from you in the comments below!

  • Weight Loss

    3 Weight Loss Mistakes Beginners Make

    Introduction

    Are you struggling to lose weight despite your efforts? You’re not alone. Losing weight is not a walk in the park, and setbacks should be expected. The key is to learn from mistakes and not to be discouraged. In this post, I want to talk about 3 common weight loss mistakes beginners make that could be preventing you from reaching your weight loss goals, and more importantly, how to correct them. By understanding these mistakes and making the necessary changes, you can make sustainable changes to your lifestyle that will be the key to your long-term success.

    Weight Loss Mistakes Beginners Make

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

    1. Relying On Low or Reduced Fat Foods

    There is a common misconception that cutting out fats entirely is the key to losing weight, but the truth is a bit more nuanced.

    Fats have been unfairly demonized in the health and fitness space, and part of the reason is because of their calorie density. Unlike proteins and carbohydrates, which provide approximately 4 calories per gram, fats are more calorie-dense, having around 9 calories per gram. This higher caloric density has led to the misunderstanding (and marketing) that consuming fats automatically leads to weight gain.

    While it’s true that fats are more concentrated in calories, it’s important to understand that not all calories are created equal. In reality, the type of calories we consume matters just as much as the total calorie count.

    Fats And Satiety

    Fats actually play an important role in promoting satiety, helping you feel full and satisfied after a meal. Whereas low-fat options*, marketed as healthier choices, can have a negative affect on satiety because of their sugar content. When a product has reduced fat content, manufacturers need to compensate for the loss of flavour and texture that fat brings, by adding sugar.

    sugar and weight gain weight loss mistakes beginners make

    Low-fat options with high sugar content might give you a temporary sense of fullness due to the quick energy spike from sugar. But, the feeling is often short-lived, as the rapid rise in blood sugar is followed by a crash, often leaving you feeling hungry and craving more food.

    The high sugar content in low-fat products can trigger cravings for even more sweet foods. The cycle of sugar spikes and crashes can create a rollercoaster effect on hunger and satiety, which can make it more difficult for you to maintain a consistent and balanced eating pattern.

    Including healthy fats in your weight loss journey is important for a lot of reasons, with satiety being a key factor for weight loss.

    *Products where the fat has been removed or reduced, not naturally lower fat foods

    Tips To Include More Healthy Fats Into Your Diet

    • Choose Whole Foods: Aim to eat whole, minimally processed foods. Avocados, nuts, seeds, and olives are all nutrient-rich sources of healthy fats.
    • Enjoy Full-Fat Dairy: When it comes to dairy, choose full-fat options like whole milk, Greek yogurt, and real cheese. These offer more satiety compared to their low-fat options.
    • Cook with Healthy Oils: Use healthy cooking oils like olive oil. It adds more flavour to meals and provides essential fatty acids. Just be cautious of how much you’re using.
    • Include Fatty Fish: Eat fatty fish, like salmon, mackerel, or sardines. These have a good amount of omega-3 fatty acids, which are great for both satiety and overall health.
    • Snack on Nuts and Seeds: Nuts and seeds, like almonds, walnuts, or sunflower seeds, are great to snack on. But be mindful of portion sizes as calories can quickly add up.
    • Avocado Additions: Add sliced avocados to salads, sandwiches, or as a topping for different meals. Avocados are a really satisfying source of monounsaturated fats.
    • Include Eggs: Eggs are a nutrient-dense food that contain healthy fats. Include whole eggs into your meals for more satiety.
    • Balanced Meals: Aim for balanced meals that include a combination of healthy fats, proteins, and complex carbohydrates. A good balance of macros contributes to sustained energy and satiety.

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    healthy fats to lose weight

    2. Only Looking At Food As Calories

    As mentioned in the previous section, not all calories are created equal. One big weight loss mistake beginners make is having a laser focus on calories—counting, restricting, and tracking everything. Weight loss, in theory, is simple – calories in vs calories out. As long as you eat fewer calories than you burn, you’ll lose weight – that’s a fact.

    But having a solely calorie-centric approach has its limits. It overlooks the importance of the quality of the calories consumed. This again comes down to nutrient density and satiety.

    If you look at a piece of fruit and a chocolate bar, they may have similar calorie content. But the fruit comes with the added benefit of fibre. Fibre increases the feeling of fullness in a few ways. First, it adds bulk to your food, making it physically more filling. Second, it slows down digestion, helping to regulate the release of glucose into the bloodstream and preventing sudden hunger. It also influences the hormones, leptin and ghrelin, which control appetite, telling your brain when you’ve had enough to eat.

    So while a chocolate bar may have the same calorie content as an apple, they’re not the same. BUT if you’re craving a chocolate bar, you should have it! It’s important to find a balance and not completely cut-out foods you love.

    Weight Loss Mistakes Beginners Make

    80/20 Approach

    When counting calories to lose weight, a great way to make sure you are eating a balanced and satiating diet is to use the 80/20 approach (Something I write about A LOT).

    The 80/20 approach involves mindful, whole-food choices 80% of the time but allowing yourself the freedom to treat yourself to less nutrient-dense options the remaining 20% of the time.

    By making 80% of your diet whole, nutrient-dense foods, you’re giving your body the fuel it craves. Foods, like fruits, veg, lean proteins, and whole grains, are packed with vitamins and minerals that keep you feeling full and satisfied. So, when you have the occasional treat during the remaining 20%, it becomes a joyful experience rather than a source of guilt. This balanced approach helps to build a positive and sustainable relationship with food, making your journey towards a healthier lifestyle more enjoyable.

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    3. Weighing Too Often Or Taking Too Many Progress Photos

    It can be really tempting to check the scale or take progress photos frequently. But it’s important to remember that progress isn’t always linear, and tracking these things too often can leave you feeling demotivated.

    weighing yourself too often

    The numbers on the scale fluctuate everyday, for a lot of different reasons including water retention, hormonal fluctuations, and even the time of day. Constantly weighing in can lead to you to feel extremely frustrated, especially when faced with natural weight fluctuations. Fluctuations are entirely normal and don’t reflect your true progress. Don’t let these day-to-day changes discourage you and undermine the positive efforts you are making!

    Taking progress photos will actually show you a more accurate picture of your progress. But again, these shouldn’t be taken too often. The minute changes in photos are often so subtle and may not be noticeable on a day-to-day basis. Space out progress photos over longer intervals, every 4-6 weeks is ideal. This way, you’ll be able to see more significant changes, giving you a more positive outlook on your changes.

    Other Ways To Measure Progress

    Rather than fixating solely on weight or progress photos, think of some other ways to measure success in your journey. Improved energy levels, increased stamina, or achieving new fitness milestones are much more meaningful indicators of progress. Non-scale victories provide a more holistic and positive perspective on your journey.

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

    Weight Loss Mistakes Beginners Make celebrate small victories

    3 Tips for Successful Weight Loss

    • Set Achievable Goals: Setting realistic and achievable goals is key to maintaining motivation on your weight loss journey. Break down your larger goal into smaller, more manageable milestones, and celebrate each small victory along the way!
    • Listen to Your Body: Pay attention to hunger and fullness cues. Eat when you’re hungry, and stop when you’re satisfied.
    • Stay Consistent, Be Patient: Consistency is key to long-term success. Be patient with the process, and focus on creating sustainable habits rather than seeking fast results.

    Weight Loss Mistakes Beginners Make: Conclusion

    Starting a weight loss journey is a step towards improving your overall well-being. As a beginner, it’s important to recognise that mistakes and setbacks are a natural part of the process. Instead of viewing setbacks as failures, think of them as learning opportunities. Learn from the challenges you encounter, adjust your approach, and continue moving forward with resilience.

    Celebrate not just the scale victories but also the small achievements that contribute to your overall progress—improved energy, better fitness levels, and a positive mindset. Your journey is unique to you, and there’s no one-size-fits-all approach to weight loss. Embrace the process, stay consistent with healthy habits, and be patient with yourself.

    I hope you enjoyed this post and found it informative. Share your thoughts, experiences, or any tips you have for a successful weight loss journey in the comments below!

  • Weight Loss

    5 Habits To Break To Lose Weight

    Introduction

    Are you struggling to lose weight and don’t know why? It may not be what you’re eating, but rather the subtle habits you’ve developed that are sabotaging your efforts. Most of us are aware of the traditional “bad” habits that slow down weight loss or cause weight gain. But sometimes it’s behaviours we would never think of that preventing us from reaching goals. And it’s often these small but impactful habits that are sabotaging your weight loss. By focusing on these habits to break to lose weight, you can make progress toward your fitness goals, without killing your dedication.

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

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

    Habits To Break To Lose Weight

    1. Not Getting Enough Sleep

    The link between getting enough sleep and weight often goes unnoticed. But, better sleep and a healthy weight often go hand-in-hand. Getting enough sleep is essential for maintaining healthy physical, mental, and emotional wellbeing.

    Insufficient sleep has consistently been linked to higher body mass index (BMI) in studies. Multiple mechanisms may connect sleep deprivation to weight gain and obesity. This includes higher calorie consumption, reduced energy expenditure, and affects on levels of hormones that regulate appetite.

    A lack of sleep can increase calorie intake because when you don’t get enough sleep, your body releases more of the hormone Ghrelin, and decreases the hormone Leptin. Ghrelin, sometimes called the “hunger hormone,” stimulates appetite, increases food intake and promotes fat storage. Leptin, on the other hand, is an appetite suppressant, telling the brain when the body has had enough to eat. Together, these hormones help to regulate energy intake and expenditure, ensuring that the body has the right amount of energy.

    sleeping and weight loss

    How Much Sleep Do You Need?

    It’s generally recommended that adults get between 7 to 9 hours of sleep per night. But, things like age, health, lifestyle, and stress levels can influence the ideal amount of sleep for different people. It’s important to pay attention to your own body and adjust your sleep patterns based on how you feel.

    Breaking bad habits can stop those common beginner mistakes from derailing your progress. Don’t let these mistakes hold you back—check out 5 Weight Loss Mistakes Beginners Make.

    Tips For A More Restful Sleep

    • Have a Consistent Schedule: Aim to go to bed and wake up at the same time every day. This helps regulate your body’s internal clock.
    • Create a Bedtime Routine: Develop a pre-sleep routine that includes calming activities, like reading, meditating, or listening to relaxing music. This signals to your body that it’s time to wind down.
    • Change Your Sleep Environment: Make your bedroom conducive to sleep by keeping it dark, quiet, and cool. Avoid having items that usually cause you stress in your bedroom, like a work laptop.
    • Limit Screen Time Before Bed: Reduce exposure to screens at least an hour before bedtime. The blue light from phones and computers can mess with the production of melatonin, a hormone that regulates sleep.
    • Watch Your Diet: Avoid heavy meals, caffeine, and alcohol close to bedtime. Go for a light snack if you’re hungry before sleep.
    • Exercise: Regular exercise can promote better sleep, but try to finish your workout a few hours before bedtime.
    • Manage Stress: Practice relaxation techniques like deep breathing, meditation, reading or journaling to help manage stress and calm your mind before you go to sleep.

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    Daily Habits To Improve Your Life: 10 Habits To Try Today

    2. Eating Too Much “Diet” Food

    Habits To Break To Lose Weight

    By “diet” food, I mean packaged products that are marked as low-fat/low-calorie alternatives. When a product has reduced fat content, manufacturers need to compensate for the loss of flavour and texture that fat brings by adding sugar. These Low-fat options with high sugar content might give you a temporary sense of fullness due to the quick energy spike from sugar. But, the feeling is often short-lived, as the rapid rise in blood sugar is followed by a crash, often leaving you feeling hungry and craving more food.

    The high sugar content in low-fat products can trigger cravings for even more sweet foods. The cycle of sugar spikes and crashes can create a rollercoaster effect on hunger and satiety. This can make it more difficult for you to maintain a consistent and balanced eating pattern.

    Many of these options are considered processed foods, whereas what should be prioritised is whole nutrient-dense foods. These are foods in their natural state, unprocessed or minimally processed, and rich in essential nutrients. Whole foods not only provide the nutrients you need but also support a more stable energy level throughout the day. This, in turn, aids in regulating hunger and promoting satiety.

    This doesn’t mean that you shouldn’t eat any low-fat options, just be mindful of the nutrition label and pay attention to the added sugar content.

    One habit that could be sabotaging you is all-or-nothing thinking. If you’re stuck in this mindset, you’ll want to read All-Or-Nothing Thinking.

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    3. Stress Eating

    Stress eating, or emotional eating, is when food becomes a source of comfort when you’re stressed or upset. This coping mechanism, while providing temporary comfort, can contribute to weight gain and impact your overall well-being.

    But when stress, in particular, becomes a constant in your life, it often brings along weight-related challenges. The body’s response to stress triggers the release of cortisol, a hormone that, when elevated over time, can lead to increased appetite and a preference for high-calorie, comfort foods.

    Tips to Avoid Emotional Eating Without Turning to Food

    • Practice Mindful Eating: That means focusing on your meal, tasting it, and noticing when you are full.
    • Distract Yourself: Go for a walk, read a book, or do some yoga.
    • Journal: Writing down your thoughts and feelings can help you to process them and gain some perspective.
    • Talk To Someone: Reaching out to someone can help you to feel more connected and not so alone in your struggles.
    • Practice Self-Care: Take some time to relax and do something that you enjoy.
    • Go Easy On Yourself: Remember that you are doing the best you can and that mistakes are part of the learning process.

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    habits to change and behaviours

    4. Skipping Meals

    Skipping meals is not an effective way to manage your calorie intake and should be an easy one on your list of habits to break to lose weight. It will usually only leave you feeling hungrier, and as a result, you could end up eating more than you normally would when you do eventually sit down to eat. The impact of skipping meals also goes beyond the quantity of calories consumed. It affects the quality of your food choices, as hunger can drive you towards convenient but less healthy, calorie-dense choices.

    When you skip a meal, especially if it’s a long period since your last one, your blood sugar levels can dip below the ideal range. This drop can trigger a range of different physiological responses, including fatigue and irritability. In an attempt to quickly elevate blood sugar, your body may signal strong cravings for foods that provide rapid energy, often leaving you craving sugary foods.

    The ideal time between meals varies between person to person, but the best way to figure it out is to simply listen to your body, eat when you’re hungry, and stop when you’re full. And eat a nutrient-dense diet focusing on satiety to ensure you are providing your body with the essential nutrients it needs.

    best habits to lose fat

    When you eat by listening to your body’s natural cues, you’re more likely to make thoughtful food choices and develop a healthier relationship with food.

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    5. Relying on Willpower Alone

    While willpower is a valuable tool in making positive changes, relying on it alone has limitations in sustaining habits long term. Willpower and motivation is a finite resource that can be depleted by stress, fatigue, or other life demands. When faced with constant challenges or temptations, depending solely on willpower becomes a vulnerable strategy.

    Willpower requires continuous effort and attention. To make lasting sustainable changes, healthier habits need to become ingrained in your daily routine to the point where they are automatic, reducing the reliance on conscious effort.

    A sustainable weight loss journey built on healthy habits should have a balance of willpower, motivation, consistency and discipline.

    Habits To Break To Lose Weight

    Tips To Stay Motivated

    • Intrinsic Motivation: Find your “Why” – Identify the deeper reasons behind your motivation for change. Connecting your habits to personal values and long-term goals enhances intrinsic motivation.
    • Set Clear Goals: Set specific, measurable, achievable, relevant, and time-bound (SMART) goals. Clarity in your goals provides a roadmap for your journey, keeping you focused and motivated.
    • Build a Support System: Surround yourself with a supportive network of friends, family, or a community that shares similar goals.
    • Celebrate Non-Scale Victories: Acknowledge and celebrate achievements outside of weight loss goals. Even noticing improvements in energy levels, mood, or overall well-being are important indicators of success.
    • Adaptability and Resilience: Accept that setbacks happen, and view them as opportunities to learn and readjust your approach. Practicing resilience will enable you to bounce back and stay committed.
    • Self-Compassion: Treat yourself with kindness and understanding. Developing a mindset of self-compassion mitigates the impact of setbacks, fostering a positive relationship with yourself and your journey.
    • Gentle Discipline: Hold yourself accountable in a compassionate manner. Instead of dwelling on perceived failures, view missteps as opportunities for learning and growth. This compassionate accountability reinforces your commitment to positive change while maintaining a nurturing and forgiving approach to your weight loss journey.

    Simplifying your approach to weight loss makes it easier to break those bad habits. Learn how in How to Lose Weight Without Thinking About It.

    habits to lose weight

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    Habits To Break To Lose Weight: Conclusion

    A successful and sustainable weight loss journey is not only about the foods you eat; it’s about the habits you have. By addressing these habits to break to lose weight, you can make lasting changes that go beyond losing weight. Working towards better health shouldn’t be a sprint but a marathon, where the focus shifts to the cultivation of enduring habits. Each small step you take, each mindful choice you make, is you making a commitment to a healthier lifestyle.

    Have you found ‘5 Habits To Break To Lose Weight‘ helpful? Are you “guilty” of any of these habits? Let me know in the comments below!

  • Nutrition

    Satiating Foods: 5 Foods High On The Satiety Scale

    Introduction

    Do you ever find that no matter how much you eat, you still seem to be hungry? It could be what you’re eating and not how much. When we start a diet we tend to think of all the foods we have to cut out, and not what we should be adding in. When cutting down on calories to lose weight, you should incorporate as many satiating foods as you can. In this post I want to cover 5 different food groups that are all high on the satiety scale and explain why you don’t have to eat less to lose weight!

    Satiating Foods

    1. High-Volume Foods

    High-volume, low calorie foods are foods that have fewer calories per gram. For example 100g of Broccoli has 34 calories (high volume), whereas 100g of Almonds has 579 calories (low volume). These are called low-energy-dense foods.

    High volume foods are high in fibre, high in water or are considered ‘Air foods’. (Are still low in calories, will give you a full feeling, but offer little sustenance – think popcorn & rice cakes). Water has zero calories per gram, and fibre is not absorbed by your body and offers very few calories.

    Low volume foods are high in fat and sugar. Fat has almost double the calories of carbs and protein per gram. (This doesn’t mean you should avoid these foods, just that you should focus on adding more high volume foods to your meals).

    The great thing about volume eating is that it’s not about what to take away from your diet, but instead is what you can add to it.

    low carb filling foods

    A Meal Hack

    For example, one of my favourite meals is Spaghetti Bolognese, and I love pasta in general. My average Spaghetti Bolognese would contain around 700 calories, and was generally pretty filling but to step it up a notch I started adding courgetti. (I can’t recommend a spiralizer enough! I use this one! It’s nice and compact, as I don’t like to take up too much room with kitchen gadgets) along with the spaghetti (not replacing it!), I found that I was struggling to finish the meal, and felt a lot fuller for longer afterwards. So to avoid waste, I started cooking less spaghetti and mince, keeping the same amount of courgetti in there, reducing the meal to around 500 calories. I still get to enjoy my favourite meal but for fewer calories, and I feel fuller for longer – win win!

    Examples:

    (Please note: This is not an example of “good” vs “bad” food – everything in moderation!)

    High Volume/Low Calorie Foods:

    • Leafy green vegetables
    • Berries
    • Air Foods like popcorn
    • Wholegrain oats

    Low Volume/High Calorie Foods

    • Fatty cuts of meat
    • Oil
    • Sugar
    • Sweets

    2. High Protein Foods

    nine essential amino acids

    High protein foods have a really high satiety score. By increasing your protein intake you can reduce hunger hormones, like ghrelin. Protein increases the time of ghrelin suppression and is one of the most satiating macronutrients and it also boosts satiety hormones, like leptin.

    Reducing levels of ghrelin (hunger), and increasing levels of leptin (satiety) will leave you feeling fuller.

    Try to include foods high in protein with all of your meals, so that you are consuming protein all throughout the day, rather than just in one sitting. You should consume between 1.6 and 2.2g of protein per kg of body weight (or 0.73 and 1g per lb) to aid in weight loss.

    Protein is so important when it comes to weight loss for a number of other reasons outside of it being one of the most satiating foods. Including muscle maintenance and growth. Amino acids, the building blocks of proteins, are essential for these processes. I go into detail about macronutrients and Leptin and Ghrelin in my FREE eBook, and my Complete Weight Loss Guide.

    3. High Fibre Foods

    Fibre is a type of carbohydrate that your body can’t digest. Most carbohydrates are broken down into sugar molecules, but fibre isn’t, so instead it passes through the body undigested. Fibre also slows down the time it takes for food to be digested and for your stomach to empty. Meaning it extends the time you feel full.

    Fibre also slows the rate that sugar is absorbed into the bloodstream. When you eat foods high in fibre, the sugar in those foods is absorbed slower. This stops blood-glucose levels from rising too fast. A rapid increase in blood-glucose levels will lead to a dip which will lead to feeling hungry sooner, or craving more sugar.

    As mentioned with Volume Eating, high fibre foods provide volume to meals and because they often take longer to chew, allows you to be more mindful about what you’re eating and how full you are. See this post for more tips on eating mindfully.

    Foods High In Fibre:

    • Beans and lentils
    • Apples
    • Whole grains
    • Berries
    • Avocado
    • Bananas
    • Carrots
    • Broccoli
    • Chickpeas
    • Pears
    satiating foods

    4. Low-GI Foods

    GI stands for glycaemic index and the glycaemic index is a number from 0 to 100 assigned to a food (only foods containing carbs). With pure glucose (sugar) given the value of 100, which represents the rise in blood glucose levels two hours after consuming that food.

    The three ratings are:

    • Low: 55 or fewer
    • Medium: 56–69
    • High: 70 or more

    Low-GI foods take longer to digest and have less effect on blood sugar levels which can leave you feeling fuller for longer. This could help control your appetite and therefore can lead to reduced calorie intake.

    Examples:

    High GI Foods

    • White rice
    • White bread
    • Potatoes

    Low GI Foods

    • Green vegetables
    • Beans & Lentils
    • Sourdough Bread

    5. Healthy Fats

    There are 4 types of dietary fats. These are:

    • Saturated fats
    • Trans fats
    • Monounsaturated fats
    • Polyunsaturated fats

    Saturated & trans fats fall into the “unhealthy” category and mono & poly unsaturated fats fall into the “healthy” category.

    Note: I use the terms “healthy” & “unhealthy” loosely, as what defines a food is as healthy can often be relative to individual needs.

    Unfortunately, fat has gotten a pretty bad rep over the years because of it’s higher calorie density. Many diet products are labelled as low-fat or 0% fat, and are marketed as being better for us. Meaning that even unsaturated fats are also often avoided when people are on low fat diets. But we all need to eat a small amount of fat to have a healthy and balanced diet. Fat contributes to our energy levels, satiety, skin health, and so much more.

    healthy whole fats

    Why Fats Should Be On Your List Of Satiating Foods

    • Having a small amount of fat in a meal can slow down the rate that your stomach empties during digestion. So having the food remain in your stomach longer, will leave you feeling fuller longer.
    • Release of appetite hormones including a reduction of hunger hormones and an increase in satiety hormones.
    • Reduce intake of “low-fat” alternatives: Low-fat alternatives are packed with sugar and other highly processed carbs, which may promote hunger. Eating refined carbs can lead to spikes in blood sugar and a release of insulin. When insulin is released, it removes sugar from your blood and low blood sugar levels will signal to your body that you need more food. Leading to feelings of hunger, and craving more highly refined carbs and sugar.

    Satiating Foods: Conclusion

    Adding to meals can be a daunting task but it’s worth it for the positive benefits it brings. Good nutrition is the foundation for successful weight loss and maintenance so it’s important to make sure you’re getting the right nutrients in your diet.

    Increasing the amount of satiating foods like quality proteins, complex carbohydrates and healthy fats in each meal will help keep you full and satisfied longer and these foods will provide you with the energy and nutrition your body needs to stay healthy.

    Understanding how foods keep you satiated is crucial when it comes to being able to eat more intuitively and incorporating healthy habits into your lifestyle to maintain a healthy weight. But it’s important to try and incorporate changes slowly. Don’t try to make too many changes at once as it often leads to disappointment and frustration.

    Have you got a favourite food hack that helps keep you full? Leave a comment below!

  • Fitness

    3 Best Activities To Lose Weight: The Enjoyment And Challenge Factor

    Introduction

    Are you hoping to finally find the one exercise that will help you lose weight? The truth is, there’s no one-size-fits-all answer for that. The key is to find what clicks for you, something that makes you go, “Hey, I could do this every day!”. It’s not about fitting into someone else’s workout plan; it’s about creating one that fits into your life. So, are you ready to turn your fitness journey into a personalized adventure? Let’s find the perfect fit for you – These are the 3 best activities to lose weight!

    Best Activities To Lose Weight

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

    1. Embrace Enjoyment

    Working out shouldn’t have to be a chore, and that’s what the enjoyment factor is all about. When you actually enjoy what you’re doing, it stops feeling like a task on your to-do list and starts becoming something you look forward to.

    Exercise should be something that brings you joy and satisfaction.

    It doesn’t have to be overly strenuous, or difficult, or makes you sweat. Finding activities that you enjoy doing is key to making it part of your regular routine. You’ll find that you look forward to exercising and that you feel much better afterwards, meaning you will be much more likely to stay consistent with it.

    When exercising, think to yourself ‘Would I be doing this if I didn’t want to lose weight?’. If the answer is ‘absolutely not’, you may want to start looking at alternatives. Instead of focusing solely on weight loss, try to focus on how exercise makes you feel. Think about how energized and accomplished you feel after a workout, or how you are showing your body some love by moving it. This can help you to stay motivated and make exercise more enjoyable.

    man holding surfboard while walking with woman

    How to Make Your Workouts More Enjoyable

    • Explore Different Activities: Try out different exercises until you find something that clicks. Whether it’s dancing, hiking, swimming, or even jumping on a trampoline, the options are endless. Don’t be afraid to try new things. If the first attempt doesn’t spark joy, try something else. The key is to try.
    • Find the Fun Factor: Incorporate small ways to make exercise more enjoyable. If you love music, create a playlist that keeps you motivated. If it’s the getting outdoors, find a class or activity you can do outside. Enjoyment often comes from the little things that make the experience uniquely yours.
    • Buddy Up: Sometimes, everything is more fun with a friend. Find a workout buddy to share the sweat and laughter. Be each others personal cheerleader!
    • Reflect on What You Love: Think about activities you loved as a kid or hobbies that have always made you happy. Think of ways you can incorporate these into your workout routine

    The enjoyment factor should be a number one priority when it comes to choosing an exercise. The best workout is the one you actually want to do.

    Thinking of giving running a try? If you’re starting out with extra weight, I’ve got you covered with my Guide for Running When Overweight.

    Best Activities To Lose Weight: Why Enjoyment Matters Most

    • Boosts motivation
    • Increases consistency
    • Makes you more likely to stick with it in the long run

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    2. Conquer Challenges

    Best Activities To Lose Weight

    Challenges aren’t just about breaking a sweat or having a hard workout; they’re about breaking through barriers and proving to yourself that you can do things you might not have thought possible. And having specific fitness goals in mind is a great way to do this.

    Setting yourself a fitness goal is a great way to track progress, give you a sense of achievement with each step of progress you make and keep you going back for more to reach your goal. Whether you are losing weight or not. Those victories, no matter how small, create a sense of accomplishment that can make you forget all about the scales.

    Why you Should Set Challenging Goals

    • Boosts confidence
    • Keeps things interesting
    • Provides a tangible measure of progress

    When choosing a fitness goal, it’s important to make sure it is realistic and attainable. Start small and build up your goals as you progress. Breaking your goal into smaller targets can help keep you motivated.

    Exercise should be fun, not a chore. Here are 7 Joyful Movement Ideas to keep things exciting and enjoyable.

    Examples of Measurable Fitness Goals:

    • Do a pull up/push up
    • Run/walk a 5k/10k
    • Be able to lift a certain weight
    • Be able to do the splits

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    3. Move with Purpose

    What exactly does it mean to exercise with purpose? It’s all about the intention behind your daily movements, and making every step count. This could be as simple as playing with your kids in the park, walking your dog, choosing to walk to the shops instead of going in the car, cycling to work, or choosing the stairs instead of the lift.

    Why You Need Purposeful Movement

    • Contributing to Relationships: Whether it’s spending more time with your kids or a casual walk with your dog, these activities not only burn calories but also strengthen your bonds with people (or pets!) you care about.
    • Completing Tasks and Errands: Turn boring tasks into opportunities for physical activity. You need to get these things done anyway, so why not get things done while getting a workout.
    • A Reason to Get Moving: Purposeful movement is the extra nudge you need to get off the sofa. It turns exercise from a scheduled routine to a natural part of your daily life.

    Even just exercising for reasons outside of weight loss can be a big motivator, focusing on the mental health benefits or using the time to listen to a self-improvement podcast or audiobook can give you the energy boost you need to get moving.

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    Best Activities To Lose Weight: Conclusion

    Exercise should be a positive aspect of your life and something you should try to incorporate regardless of weight loss goals. It’s so important for our physical health to be active as much as possible, but it’s equally important for your mental health and wellbeing.

    The best activities to lose weight are ones you enjoy, challenge you and give you purpose. Enjoying the exercise you do is key to being able to stay consistent with it.

    The scale may measure your weight, but the true measure of a successful fitness journey is about how you feel, the energy you have, and the joy in your life. The healthier, happier you is a testament to the dedication, resilience, and self-love you’ve invested in yourself.

    Have you found this post helpful? Or have you discovered the exercise that is perfect for you? Let me know in the comments below!