weight loss

  • Nutrition, Weight Loss, Wellbeing

    Intuitive Eating And Weight Gain: How To Prevent It

    Introduction

    Can you eat intuitively and lose weight? Many people will say the two can’t co-exist, and that the idea of intentional weight loss goes against intuitive eating. But this depends on how you view intuitive eating. Listening to your body and recognising hunger and satiety cues requires practice. As well as a good idea of the basics of nutrition for satiety. In this post, I want to cover ways you can incorporate mindful eating practices into your weight loss journey. Intuitive eating and weight gain don’t have to go hand-in-hand.

    intuitive eating and weight gain

    What Is Intuitive Eating?

    • Rejecting Diet Mentality
    • Listening to hunger and satiety cues
    • Eating what you want

    A couple of years ago I stumbled across the term ‘Intuitive Eating’ from a podcast (I can’t remember the exact one) and thought I had found the thing for me. Intuitive eating seemed simple enough, stop dieting and eat what you want but pay close attention to your hunger and fullness cues. I bought several books on it and devoured all of them, but I soon realised something they all had in common – they all said that you need to stop trying to lose weight.

    I didn’t agree with this, and I still don’t. Intentional weight loss has actually started to gain a bad rep over the last couple of years. It’s labelled as ‘disordered eating’ or ‘diet culture’. While I think these can be true to a certain extent, this is a huge generalisation and I don’t think it’s helpful to simply tell people to stop trying to lose weight. I also have this post on practicing body positivity while trying to lose weight that you may find helpful.

    One book I read stated that you can eat whatever you want, and eventually, your body will stop craving all the “junk” or processed foods. You will start craving salads, and eventually, your weight will settle to where it’s meant to be – or something along those lines. But this didn’t make any sense to me in the slightest. I had been eating this way for years! Why wasn’t I now eating non-stop salads? Because it just wasn’t true. And I’ll explain more in later sections.

    Allowing yourself to eat what you want can feel scary, but it doesn’t have to lead to weight gain. Learn more about giving yourself unconditional permission to eat in my post on Sustainable Weight Loss.

    diet culture

    Diet Culture

    I do think that there is harm in diet culture and there are a lot of shady and dangerous diets out there that should be avoided. But losing weight can have huge benefits to your health. While I think that should be the main focus of weight loss, there’s also nothing wrong with wanting to look a certain way. As long you don’t believe it’s the ‘be all and end all’ of happiness.

    Despite these books advising you can’t eat intuitively while trying to lose weight – I gave it a try. The general advice is to rank your hunger and fullness levels between 1-10 before and after meals. There is an ‘ideal’ range where you are not starving before a meal, and not feeling sick with fullness afterwards. I think this is good advice, and I think it’s something that everyone should practice. (Not necessarily ranking their hunger but just paying attention to it a bit more).

    But I don’t think you can rely on this solely. Here’s why.

    Ultra Processed Foods

    Over the last few years I’ve researched nutrition A LOT, and it’s been proven that “junk food” stimulates the reward system in the brain in the same way as addictive drugs. Whether or not this food fills you up, you get a hit of dopamine (the reward chemical) and your brain is hardwired to seek out things that release this again. This is something a lot of food companies are aware of, and design foods that will keep people eating.

    This is a really simple way of explaining it. This book really helped me understand this more. The author talks about the ‘Bliss Point’ of food, stating “The bliss point is an industry reference to the perfect amount of sugar in products that will get us to not just like those products, but to want more and more,”

    You do get a small release of the same chemicals when eating whole foods like fruits and vegetables. Because obviously your brain wants you to eat. But it’s no where near the levels that you will get from processed foods.

    On top of this, most highly processed foods have little nutritional value. Satiety has very little to do with the amount of calories you’re consuming and a lot more to do with the quality of food, the macronutrients, and the volume of these.

    Reason for Intuitive Eating And Weight Gain: Not All Foods Are Made Equal

    So for example, a pack of Oreos contains around 640 calories, but how full would that keep you really? Not at all!

    Whereas for the same amount of calories or less, you could actually have a pretty big meal of whole foods i.e. the below makes up roughly 540 calories:

    • Chicken Breast Fillets – 300g
    • Whole Grain Rice – 1 Serving (50g)
    • A salad with tomatoes, lettuce, cucumber.

    (And you can still have a couple of Oreos after if you want!)

    eat more lose weight

    Chicken is very high in protein and rice with vegetables is high in fibre – both of which are the two most important macros/nutrients when it comes to satiety.

    Not all foods are made equal. When I previously tried Intuitive Eating, I was still eating mostly processed foods. I believed I was eating intuitively because I was paying attention to how hungry I was. But my body was still getting little to no nutrition and I was a complete sugar addict. I was hungry all the time! And after a meal, would soon be hungry again.

    So, intuitive eating at that time was a bust.

    Emotions can complicate our relationship with food. If you struggle with emotional eating, I’ve got some tips to help you in Conquer Emotional Eating Today.

    80/20 Nutrition

    The key to satiety sits with whole foods. The majority of your diet should be made up of whole foods, high in nutrients and vitamins. Including:

    • Fruit
    • Vegetables
    • Wholegrains
    • Nuts and Seeds
    • Beans and Lentils
    • Lean Meats

    Eating whole-foods is essential for weight loss.

    The 80/20 approach is a form of flexible dieting. The idea is that 80% of the foods you eat should be whole unprocessed foods, and “junk” or processed foods should make up 20% of your diet. That way, nothing is off limits, but the bulk of what you’re eating is filling and nutrient-dense.

    Mindful Eating

    Learn to enjoy food at meals.

    Mindful eating is often confused with Intuitive Eating, and maybe to some they are exactly the same thing.

    But I see mindful eating as just paying attention more to what you’re eating. It’s not measuring your hunger before and after meals and listening to your body. It’s sitting down with a meal, with minimal distractions and enjoying your food.

    intuitive eating and weight gain

    I’ve sat down to eat in the past with a fork in one hand and my phone in the other, scrolling through Instagram while taking bite after bite. By the end of the meal, it was like I hadn’t eaten anything!

    Mindful eating is savouring the taste of food, and having the majority of your focus on your meal. It’s recognising when you are no longer enjoying the taste as much (that’s when you know you’re getting full). And I think this is especially important when you’re treating yourself, and having something like a takeaway, or some cake (more calorie dense, processed foods). I believe in all things in moderation, but what’s the point if you’re not enjoying it?!

    Tips To Practice Mindful Eating:

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

    Intuitive eating pairs perfectly with mindful eating. Learn how to stay in a calorie deficit without obsessing over every bite in Mindful Eating 101.

    Intuitive Eating And Weight Gain: Conclusion

    Intuitive eating is something we should all be working towards, whether on a weight loss journey or not. But you’re probably not going to be able to wake up one day and be able to just ‘listen to their body’. Years of dieting, diets high in processed foods and a lack of nutrient-dense foods have left us unable to recognise our natural hunger and satiety cues.

    Intuitive Eating is something you should work towards but isn’t something to solely rely on when trying to lose weight. Instead, start practicing better eating habits that will help you lose weight and give you the skills and knowledge to keep the weight off. Intuitive eating and weight gain are not exclusive to each other.

    Have you tried intuitive eating? What is your experience with it? Leave a comment below!

  • Weight Loss

    5 Weight Loss Mistakes Beginners Make

    Introduction

    Have you ever wondered why your weight loss efforts seem to always hit a roadblock? A successful weight loss journey isn’t just physical; it’s a mental journey. There are bound to be mistakes made along the way. But knowing some of the most common weight loss mistakes can you help you avoid them.

    The first hurdle is recognition, and this post aims to guide you through it.

    1. Trying To Do Too Much At Once Is One Of The Weight Loss Mistakes We Are All Guilty Of

    I think that anyone who has had weight loss struggles knows this feeling. You make a plan on Sunday that from Monday, you will eat 1200 calories and go for a run every day.

    Then you follow through Monday and Tuesday, maybe Wednesday you start to slip, and by Friday you’ve given up. Now you feel like a failure and it’s a downward spiral, you’ve set yourself up to fail.

    This was my biggest problem – I’ve always had an “All or Nothing” approach, and not just to weight loss! If I wasn’t 100% in, what was the point? But I would quickly become overwhelmed, and would be so hard on myself for “failing”. I would convince myself that I could never do it, and would never be able to stick to anything.

    Long-term sustainable weight loss is made up of small habit changes over-time.

    Instead, you should be looking at your “unhealthy” habits, maybe even listing them down. And focusing on making small changes at a time.

    Weight loss is 80% nutrition.

    food mistakes weight loss

    Focus On One Thing At A Time

    I recommend focusing fully on nutrition at the start of any weight loss journey. Weight loss is 80% nutrition and 20% exercise. You can lose weight without exercise, but trying to lose weight just by exercising, although not impossible, is very difficult. I would say a month is a great amount of time to focus on this area before introducing any exercise plans. But you may need a shorter or longer amount of time – it’s completely up to you! If you already do some exercise or just want to get moving more, you can carry on with these as normal.

    What this nutrition change looks like will vary from person to person. You might want to and be able to take bigger steps e.g. cut out refined sugars altogether. But if you’re not ready for that you can take a look at certain food habits you have and start changing them slowly.

    And once you do want to start bringing exercise in, start one thing at a time. Depending on your fitness levels, you can start by going out for walks. Find something fun that you enjoy doing (this is a tip by itself), or whatever you want really! And once you have gotten into the habit you can start adding in more intense exercises or programs, etc.

    Feeling stuck? It might be more than just these common beginner mistakes. I also dive into some motivation mistakes in No Motivation for Weight Loss?.

    2. Letting One “Bad” Meal Ruin A Day

    All foods in moderation!

    This comes back to that ‘All or nothing’ mentality.

    You’ve been “good” all day, you’ve had a salad, some fruit, and a low-fat yogurt. Then someone comes along and offers you a slice of cake, or pizza and you just can’t resist it. That’s OK!

    But my mindset in the past always told me I had already ruined the day, so why continue eating healthy? And then the binge monster would kick in with promises of ‘tomorrow’.

    And the cycle would inevitably repeat.

    I’m going to be honest here, this pattern is not easy to get out of. I won’t say it’s something that comes naturally to me yet. I have to make a conscious effort to remind myself that I’m allowed foods in moderation.

    If you’re thinking ‘I need to do everything perfectly,’ you might be sabotaging yourself. Learn more in my post on All-Or-Nothing Thinking.

    Losing Weight Is Calories In VS Calories Out

    We all know that losing weight is calories in vs calories out, so let’s look at the numbers.

    To lose 1lb of fat a week, I need to eat 1700 calories (Based on my TDEE (Total Daily Energy Expenditure) of 2200). A slice of red-velvet cake (my absolute favourite!) has 293 calories, are there more filling meals out there with fewer calories? Sure! But it’s not that bad. That slice of cake would count for 17% of the calories I would eat that day, the day’s not ruined!

    And this doesn’t just go for the day either, don’t let a bad day ruin the week! I call this “‘The Monday Mindset’, the ‘I’ll start again on Monday’. Your body doesn’t know the days of the week!

    Just pick yourself up as soon as you can and start working towards being more flexible, and eating healthy while enjoying treats in moderation.

    weight loss mistakes

    3. Trying To “Make Up” For Overeating

    Restricting too much will often lead to overeating later on.

    This is kind of the opposite of the last one. Instead of letting a “bad” meal lead to a binge, it leads to trying to restrict further.

    So you’ve just had a few slices of pizza for lunch (can you tell I love pizza?) instead of the salad you planned, you’re feeling guilty and so you tell yourself that you’re going to skip dinner and just have a snack in the evening. Or like me, you tell yourself you’re not going to eat again for the rest of the day.

    And my 6 pm, you’re starving, and by this point, the healthy dinner you originally had planned (before your “bad” meal) isn’t going to cut it, and you end up overeating.

    You should never starve yourself to make up for eating more calories than planned. You can adjust your calories around this extra meal you had, but again, if you look at the numbers (the 293 calories from a slice of cake for example), you’ll find that most of the time you can continue as normal. Eating 293 extra calories in a day isn’t going to lead to weight gain if you are already in a calorie deficit, and even if it puts you in a calorie surplus, it’s only one day! You would need to eat 3500 calories extra to gain a pound.

    4. Not Having Enough Non-scale Goals Is One The Easiest Weight Loss Mistakes To Make

    Weight loss can be your overall goal, but it is also a long process, and working towards sustainable weight loss can take years.

    One HUGE factor in my own weight loss and staying motivated to lose weight was running.

    Over the last couple of years, I have come to love running, which is something I never thought I would say. And the reason for this is that it’s something I can see progress with, that has nothing to do with weight. Each week I can run a little bit further, I can feel the difference in my breathing, my legs ache less, I get faster, etc.

    non scale goals weight loss mistakes

    Running my first 5K felt so much better than any amount of weight loss I have seen on the scales, after running my first 10K I was gleaming with pride for weeks! I’m running a half marathon this year and I genuinely think my head may explode from excitement when I finish it.

    Set Goals That Give You A Sense Of Achievement

    Realising how these non-scale victories were benefitting me so much, I started setting new goals – earlier last year I nailed my first push-up after months of trying. I’m currently working towards a pull-up (although this one’s proving much more difficult).

    The reason these goals work so well to keep you motivated is that although you may be able to see a 1lb-2lb loss on the scale, you can’t really see or feel it straight away. It can take months to start noticing weight loss.

    If you set yourself a ‘performance’ target, it may take a while to reach that goal but it is more measurable as you are working towards it. You can measure your pace or distance while running, go down a little bit further when trying to do a push-up, start lifting heavier weights and, feeling stronger.

    And if your nutrition is in the right place, these goals will still contribute to your weight loss. Because you have found an exercise that you will do regardless of how many calories it burns.

    weight loss mistakes beginners make

    5. Weighing Too Often And Letting Fluctuations Demotivate You

    I used to jump on the scales every morning. And my weight loss/gain would massively affect my mood for that day.

    There will always be weight loss fluctuations.

    Or even when weighing myself weekly, seeing no loss or a gain after a “perfect” week would frustrate to me so much and leave me feeling so dejected that I would have just wanted to quit there and then.

    There are so many reasons that your weight can fluctuate! And most of the time it just comes down to your body holding onto a bit of water weight, for various reasons. I tracked my weight every day for a month, see the results here.

    Weight Loss & Fat Loss Are Not The Same

    Carbs have a huge impact on water weight, that’s why people doing Keto will usually see a big loss in the beginning. This is because, for every gram of carbs you eat, your body can store between 3-4 grams of water. So if you happen to have had a bigger/higher carb meal than usual, it may look like you have gained 1-3lbs the next day, but this isn’t real weight. To gain 3lbs overnight you would have to have been in a 10,500 calorie surplus..in one day! And while I’m not saying that this is impossible, the average person would not be able to eat that much in one day. That’s around 5 large pan pizzas, on top of your maintenance calories!

    Another factor in retaining extra water weight is exercise. This is because when you exercise, you can cause micro-tears and in your muscles (this is good!). This is how your muscles get stronger. You get the micro tears, your body heals them, your muscles become stronger.

    During this ‘healing phase’ your body retains extra water around your muscles to help the process along. You may experience general aches or DOMS (Delayed onset muscle soreness). That’s why it’s so important to rest after strenuous activities – to give your body the time to heal. And the water weight increase will go back down.

    There are so many things that can affect your weight – hormones, stress, sleep, etc.

    As long as you have been in a calorie deficit overall, you will lose weight. It’s better to look at your averages of weight loss over some time rather than checking every day if you have lost anything.

    Overthinking every step? Try simplifying your approach and losing weight without the mental overwhelm—here’s how in How to Lose Weight Without Thinking About It.

    Weight Loss Mistakes Beginners Make: Conclusion

    There is a lot of conflicting information out there and so weight loss mistakes are going to happen. The most important thing is that you are aware of what they are and catch them out early!

    Have you made any of these mistakes before? Or have some advice that helped you? Leave a comment below!

  • Nutrition, Weight Loss

    Weight Watchers VS Calorie Counting: Which Is Better?

    Introduction

    Losing weight is a journey that demands dedication, consistency, and patience. But, the first step towards success is choosing the right method of tracking your food intake. With so many options available, it can be overwhelming to decide where to start. In this post, I wanted to explore two popular methods: Weight Watchers Points and calorie counting.

    Understanding their differences can help you pick the method best suited to your lifestyle and goals. And my own experience of tracking both for one week.

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

    How Does Weight Watchers Work?

    Weight Watchers assigns a point value to each food based on its nutritional information, including calories, protein, sugar, and fat. The goal is to stay within your daily point allowance, which is determined by your weight, height, age.

    Using Weight Watchers Points can offer a more flexible approach to dieting as it allows for indulgences, as long as they fit within your points. Additionally, Weight Watchers offers a community aspect, with meetings and online support groups, which can provide accountability and motivation.

    However, some people may find tracking their points to be time-consuming and tedious. Additionally, the point system may not accurately reflect the nutritional value of certain foods, such as those high in healthy fats.

    No matter which method you choose, keeping nutrition simple is the way to go. I’ve broken down easy ways to stay on track in Simplify Nutrition With These 5 Easy Tips.

    Pros and Cons of Using Weight Watchers Points

    Pros of Weight Watchers

    • Flexible and customizable meal plans
    • Access to a supportive community of fellow members and coaches
    • Encourages healthy eating habits and portion control
    • Offers a variety of resources and tools, including an app and online support
    • Can lead to long-term weight loss success

    Cons of Weight Watchers

    • Requires a membership fee
    • Can be time-consuming to track points and plan meals
    • Some people may find the point system confusing or restrictive
    • May not be suitable for those with certain dietary restrictions
    • Doesn’t set you up for lifetime success, post weight loss

    Understanding calorie counting can be an alternative method for tracking your food intake. By counting calories, you have a clearer picture of the nutritional value of the foods you eat, which can be helpful for achieving specific weight loss or health goals.

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    Understanding Calorie Counting

    calorie counting vs weight watchers

    Understanding calorie counting can illuminate a detailed view of your food intake. Counting calories is a popular method for tracking nutrition, and is the most accurate way to track food intake and ensure you are in a calorie deficit.

    It involves monitoring the number of calories you eat and drink each day to maintain, gain, or lose weight. To start calorie counting, you need to determine your daily calorie needs (TDEE) based on your age, gender, weight, height, and activity level. Once you have this number, you can use a food diary or an app to track the calories in the foods and drinks you consume. Keep in mind that not all calories are created equal, and it’s important to focus on eating a balanced diet that includes a variety of nutrients.

    In the debate between Weight Watchers Points and calorie counting, there is no one-size-fits-all answer. What’s best for you depends on your personal preferences and goals. By understanding the benefits and drawbacks of each method, you can make an informed decision that fits your unique needs.

    Pros and Cons of Calorie Counting

    Pros of Calorie Counting

    • Most accurate in creating a calorie deficit
    • Provides awareness and education about the calorie content of food
    • Can help you make healthier food choices
    • Full flexibility and nothing off limits

    Cons of Calorie Counting

    • Can be time-consuming and tedious to track every calorie consumed
    • May create an unhealthy focus on numbers rather than on overall health and nutrition
    • Can be inaccurate, as calorie counts on food labels may not be completely reliable
    • Can lead to disordered eating patterns or even eating disorders in some individuals.

    If calorie counting is stressing you out, it might be time to rethink it. I go deeper into why this method may not always work in my post on The Downside of Calorie Counting.

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    Making the Most of Your Chosen Method

    exercise weight watchers calories

    Once you have decided on the weight loss method that suits you best, the next step is to make the most of it. Whether you choose to follow Weight Watchers Points or calorie counting, there are strategies you can use to optimize your weight loss journey.

    • Plan your meals and snacks in advance. This will help you make healthier choices and avoid impulsive eating. You can use meal planning apps, websites or journals to create a weekly menu and grocery list
    • Be mindful of your portion sizes. This is especially important with Weight Watchers, as you can still overeat 0 point foods. Use measuring cups, spoons, or a food scale to ensure that your portions are accurate.
    • Focus on nutrient-dense foods. Both Weight Watchers Points and calorie counting allow you to eat anything you like, as long as you stay within your daily allowance. However, it’s more beneficial to choose foods that are low in calories and high in nutrients, like fruits, vegetables, whole grains, and lean proteins.
    • Incorporate physical activity into your routine. Exercise is an essential component of weight loss and overall health. It can help you burn calories, reduce stress, and improve your mood.
    • Practice the 80/20 rule along with your chosen method – 80% of your food intake should be whole-nutrient dense, and save the more “unhealthy” treats for the 20%

    Finally, stay consistent and patient. Weight loss is not a quick fix, and it takes time and effort to achieve sustainable results. Don’t get discouraged by setbacks or plateaus. Remember why you started and focus on your progress, no matter how small!

    Whichever plan you choose, setting smart goals is key to your success. Learn how to create realistic goals in my post on Smart Weight Loss Goals.

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    Putting Weight Watchers to the test

    I think the ultimate questions of Weight Watchers is, with so many 0 point foods, how easy is it to stay in a calorie deficit? Let’s find out!

    I spent the week using the WW app and following the SmartPoints® system, but then logging all of my calories at the end of the day – I did it this way so that I wouldn’t be influenced throughout the day by counting calories as well.

    The Purple plan I was on allowed for 16 SmartPoints® everyday, plus 42 weekly SmartPoints®.

    The weekly SmartPoints® are there so there is a bit more flexibility, so if I go over the 16 daily points, they will come out of the weekly budget. There is also a rollover feature where any unused SmartPoints® will get added to the weekly budget, but this caps off at 4 – anymore unused SmartPoints® will be lost.

    The way I worked out my daily calorie goal was by working out my BMR & TDEE based on height, weight and activity levels. My TDEE was 2200, and my goal is to lose 1lb a week. To achieve this I needed to be in a 500 calorie deficit everyday – so my daily calorie intake need to be around 1700.

    I was fairly surprised to learn I was actually under my calorie goals following Weight Watchers, every single day! In total for the week I was 1831 calories under my goal and at an estimated calorie deficit of 5331 which would put me roughly around a 1.5lb loss for that week. Which is actually exactly what I lost.

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    Conclusion

    In summary, when it comes to Weight Watchers Points vs calorie counting, there is no one-size-fits-all answer. Both methods have their pros and cons, and the choice ultimately depends on your personal preferences and lifestyle. Experiment with each method and track your progress along the way. Remember to be patient, consistent, adaptable and take the advice of this post into account!

    A one week test on one person isn’t really conclusive evidence that Weight Watchers would result in a calorie deficit.