Nutrition

Discover balanced eating, science-based nutritional guidance, and mindful eating tips that nourish both body and mind. Whether you’re a health enthusiast or seeking practical dietary advice, learn evidence-based insights on improving your nutrition. From superfoods to mindful eating, these posts should empower you to make informed choices for a healthier, more vibrant life. Get the building blocks of a well-balanced diet and start your journey towards improved nutritional habits.

  • Nutrition

    Principles of Meal Planning: An Easy Step-by-Step Guide

    Before starting my weight loss journey, I was all over the place with my meals. I’d skip breakfast, and grab whatever was convenient for lunch, and dinner was often a last-minute scramble (or usually a takeaway). Not surprisingly, my results were just as chaotic. As someone with ADHD, staying organised has never been my forte. But I knew that if I wanted to get healthy, I had to get my act together – so I started looking into the key principles of meal planning.

    It wasn’t just about losing weight but finding a system that worked for me. I discovered that with some planning, I could change my eating habits and finally see the results I wanted.

    And now, with a young baby in the mix, being prepared is even more important. Life with a little one is wonderfully unpredictable, and having a plan helps keep everything on track. Meal planning isn’t just a tool for weight loss anymore—it’s become essential for maintaining balance and sanity in my busy life.

    So, let’s get into the Principles of Meal Planning: An Easy Step-by-Step Guide. This guide will walk you through the essentials of meal planning, from understanding your nutritional needs to creating a flexible but effective meal schedule.

    Ready to get started? Let’s break it down step-by-step!

    key principles of meal planning

    Understanding the Basics of Meal Planning

    Think of meal planning as your guide to navigating the week with ease and confidence. It’s not just about picking recipes and making a grocery list—it’s a whole approach to making your life simpler and healthier.

    What is Meal Planning?

    I know you probably know what meal planning is, but it wouldn’t be a step-by-step guide if I didn’t explain a little bit! At its core, meal planning is simply deciding in advance what you’re going to eat for the week. This includes breakfast, lunch, dinner, and snacks. You map it out, shop for what you need, and prep in advance so you’re not scrambling at the last minute.

    The Benefits of Meal Planning

    Now, let’s talk about why meal planning is such a game changer:

    Time Saver: Imagine not having to think about what’s for dinner every night. With a plan in place, you’ll spend less time stressing and more time enjoying your meals.

    Healthier Choices: When you plan your meals, you’re in control. You can choose balanced, nutritious options instead of grabbing whatever’s convenient (and often unhealthy) when you’re hungry. Unless that’s what you’re craving of course! 😉

    Less Waste: The vegetable drawer in my fridge is where my healthy meal plans go to die. Often because I buy them without any kind of plan. How many times have you bought a bunch of groceries only to throw half of them away at the end of the week? Meal planning helps you buy only what you need, reducing food waste.

    Budget-Friendly: By planning your meals and shopping with a list, you’re less likely to make impulse purchases, which means more money in your pocket.

    Supports Your Goals: Whether it’s weight loss, muscle gain, or maintaining your current weight, having a plan helps you stay on track and make progress towards your goals.

    Meal planning might seem a bit challenging at first, but trust me, once you get the hang of it, it becomes second nature. You can also see my guide on simplifying nutrition if you’re unsure about what you should be eating: Science-Based Nutrition: 5 Tips To Lose Weight The Healthy Way

    principles of meal planning

    Setting Your Goals

    Alright, let’s get into the fun part—setting your goals! This is where we start personalising your meal plan to fit your unique needs and lifestyle. Knowing what you want to achieve will help guide all your meal-planning decisions.

    Identifying Your Personal Health and Nutrition Goals

    First things first, what are you aiming for? Your goals can be as varied as:

    Weight Loss: If you’re looking to shed some pounds, focus on creating a calorie deficit with nutritious, low-calorie foods.

    Muscle Gain: For building muscle, you’ll need to incorporate high-protein foods to support muscle repair and growth.

    Maintaining Current Weight: If you’re happy with your current weight, aim for a balanced diet that provides all the nutrients you need without excess calories.

    Improving Overall Health: Maybe you just want to feel better, have more energy, or support a specific health condition with better nutrition.

    Take a moment to jot down your main goals. It’s okay to have more than one! The clearer you are about what you want to achieve, the easier it will be to create a meal plan that works for you.

    Aligning Your Meal Plan with Your Fitness Goals

    Now that you’ve got your goals in mind, let’s align your meal plan to match them. Here’s how:

    For Weight Loss: Focus on incorporating lots of veggies, lean proteins, and whole grains. Think about portion control and aim for meals that are filling but not calorie-dense. Check out my FREE eBook ‘Nutrition For Weight Loss’ if this is your goal!

    For Muscle Gain: Your meals should be rich in protein—think chicken, fish, tofu, beans, and legumes. Don’t forget to include healthy carbs and fats to fuel your workouts.

    For Maintenance: Balance is key. Make sure your meals include a mix of proteins, carbs, and fats, and watch your portion sizes to avoid overeating.

    For Overall Health: Aim for variety. Incorporate different fruits, vegetables, lean proteins, and whole grains to ensure you’re getting a broad spectrum of nutrients.

    See my post ‘How To Start A Fitness Journey And Stick To It‘ for a full guide on starting a fitness journey on the right foot!

    Dietary Preferences and Restrictions

    We can’t forget about personal preferences and any dietary restrictions you might have. Whether you’re vegan, gluten-free, or just not a fan of certain foods, your meal plan should reflect your tastes and needs. Here are some tips:

    List Your Preferences: Write down foods you love and those you’re not so keen on. This will make planning meals more enjoyable and ensure you look forward to eating them.

    Note Any Restrictions: If you have allergies or dietary restrictions, make sure to factor these into your meal planning. There are plenty of resources and substitutes available for almost every dietary need.

    Setting your goals is all about creating a roadmap to success. Once you have a clear vision of what you want to achieve and how you’re going to get there, the rest of the meal-planning process becomes a lot easier.

    healthy balanced meal

    Assessing Your Schedule

    Great, now that we’ve set our goals, it’s time to look at our schedules. Knowing how much time you can realistically dedicate to meal planning and prep is crucial. Let’s figure out how to make this work smoothly with your busy life.

    Evaluating Your Weekly Schedule

    First, take a look at your typical week. Grab your planner or use a digital calendar and mark down all your commitments—work, workouts, family time, social events, everything. This will help you identify the best times to plan, shop, and prep your meals. Here are a few things to consider:

    Weekday vs. Weekend: Do you have more free time on weekends? Maybe that’s when you can do most of your meal prep.

    Evenings vs. Mornings: Are you a night owl or an early bird? Plan your meal prep sessions during your most productive times.

    Busy Days: Identify days when you’re especially busy. Plan for quick and easy meals on those days.

    Tips for Fitting Meal Planning into a Busy Lifestyle

    We all have those busy days, but that doesn’t mean meal planning has to fall by the wayside. Here are some tips to make it more manageable:

    Batch Cooking: Prepare large quantities of a few dishes and portion them out for the week. This is a huge time-saver and ensures you have ready-to-eat meals.

    Prep Ingredients in Advance: Meal prep isn’t for everyone, so if you don’t want to cook entire meals, prepping ingredients can save you a ton of time. Chop veggies, marinate proteins, and cook grains ahead of time. You can put all ingredients in one container and have them as your own meal kits.

    Slow Cooker or Instant Pot: These kitchen gadgets are lifesavers. I have the Ninja Foodi and LOVE it, it’s a slow cooker but also an air fryer, pressure cooker, steamer, and pretty much anything else you can think of! You can throw in your ingredients, set it, and forget it. By the time you’re done with your day, dinner is ready.

    Utilise Shortcuts: There’s no shame in using pre-cut vegetables, or frozen foods. They can significantly cut down on prep time while still providing nutritious options. I’m personally a big fan of the ‘Very Lazy Chopped Garlic‘. So instead of cutting up a little garlic clove, I just use a teaspoon of that instead. It probably doesn’t save that much time, but every little helps!

    Creating a Meal Prep Routine

    Now, let’s put it all together and create a routine. Here’s an example of how you can structure your meal planning and prep:

    1. Plan Your Meals (30 minutes):
      • Choose a time each week to sit down and plan your meals. This could be on Sunday morning over coffee.
      • Look at your schedule and decide what meals you’ll need for the week. Make sure to include breakfasts, lunches, dinners, and snacks.
    2. Make a Grocery List (15 minutes):
      • Based on your meal plan, write down all the ingredients you’ll need. Stick to your list to avoid impulse buys. And don’t forget to shop what you already have!
    3. Grocery Shopping (1 hour):
      • Set aside time to go grocery shopping. And remember your list.
    4. Meal Prep (2-3 hours):
      • Dedicate a block of time, like Sunday afternoon, to prep your meals. Cook what you can in advance and portion out into containers.

    Remember, the key to successful meal planning is consistency. Find a routine that works for you and stick with it. Adjust as needed based on what you learn works best for your lifestyle.

    batch cooking and meal prepping

    Food Shopping Tips

    Now that you’ve got your meal plan ready, it’s time to hit the grocery store. Let’s make shopping as efficient and stress-free as possible so you can get everything you need without feeling overwhelmed.

    Making a Grocery List

    A well-organised grocery list is your best friend. Here’s how to make an effective one:

    1. Break it Down by Category:
      • Produce: Fruits and vegetables.
      • Protein: Meats, fish, tofu, beans.
      • Dairy/Alternatives: Milk, yoghurt, cheese, and plant-based options.
      • Grains: Bread, rice, pasta, quinoa.
      • Pantry Staples: Spices, oils, canned goods, snacks.
      • Frozen: Vegetables, fruits, pre-cooked meals.
    2. Check What You Have:
      • Before you go shopping, check what you already have. This prevents you from buying duplicates and helps you use up what’s already in your kitchen.
    3. Stick to Your List:
      • Once you’re at the store, try to stick to your list. This saves time and helps avoid impulse buys that can throw off your budget and health goals.

    Tips for Shopping Efficiently

    Here are some tips to make your food shopping trip quick and efficient:

    Go with the Flow: Write your shopping list out in the order those items are stocked in the store, it will save you going back and forward.

    Buy in Bulk: For items you use frequently, like grains or nuts, buying in bulk can save money and reduce packaging waste.

    Go Seasonal: Seasonal produce is often fresher and cheaper. Plus, it adds variety to your meals.

    Don’t Shop Hungry: You’re more likely to make impulse purchases if you’re hungry. Have a snack before you go to the store.

    Reading Nutrition Labels

    Understanding nutrition labels can help you make healthier choices. Here’s what to look for:

    Serving Size: Check the serving size first, as all the nutritional information is based on this amount.

    Calories: Keep an eye on the calorie count, especially if you’re trying to lose weight.

    Nutrients: Look for high amounts of beneficial nutrients like fibre, protein, vitamins, and minerals. Limit saturated fat, added sugars, and sodium.

    Ingredients List: The fewer ingredients, the better. Avoid items with a long list of unrecognisable ingredients.

    With these tips, grocery shopping becomes a breeze. You’ll be in and out of the store quickly, with everything you need to stick to your meal plan and support your health goals.

    Ready to get prepping? Let’s do it!

    Meal Prep Techniques

    This is where the magic happens—turning all those ingredients into ready-to-eat meals that make your week a breeze. Let’s get into some practical techniques to streamline your meal prep process.

    Tools and Equipment to Make Meal Prep Easier

    Investing in a few key tools can make meal prep a lot more efficient. Here are some essentials:

    Storage Containers: Get a variety of sizes, preferably glass or BPA-free plastic, to store your prepped meals and ingredients.

    Sharp Knives and Cutting Boards: Good knives and a sturdy cutting board make chopping and slicing quicker and safer.

    Food Processor/Blender: Perfect for chopping, blending, and pureeing ingredients quickly.

    Sheet Pans and Baking Dishes: For roasting veggies, baking proteins, and making one-pan meals.

    Step-by-Step Guide to a Meal Prep Session

    Let’s walk through a typical meal prep session. Here’s how you can get it all done efficiently:

    1. Plan Your Menu:
      • Decide what meals you’ll be prepping. Make a list of recipes and note any ingredients you need to prep.
    2. Gather Ingredients and Tools:
      • Lay out all your ingredients and tools. Having everything in one place before you start saves time.
    3. Start with the Longest Tasks:
      • Begin with items that take the longest to cook, like grains, proteins, and baked dishes. While these are cooking, you can prep other ingredients.
    4. Multitask:
      • While your grains are simmering and proteins are baking, chop your vegetables and prep any other ingredients.
    5. Assemble Meals:
      • Once everything is cooked and prepped, start assembling your meals. Portion out your proteins, carbs, and veggies into containers.
    6. Store Properly:
      • Store your meals in the fridge or freezer, depending on when you plan to eat them. Label containers with the date to keep track of freshness.
    person eating vegetable salad

    Staying Flexible and Adapting

    Life is unpredictable, and things don’t always go according to plan. But that’s okay! Being adaptable is key to making meal planning a sustainable habit. Remember, healthy eating shouldn’t take away from your life, but should add to it! See my posts ‘Food Positivity: How To Encourage Healthy Eating Habits’ or ‘Unhealthy Relationship With Food: 7 Tips To Overcome Food Guilt’ if this is something you struggle with.

    Importance of Flexibility in Meal Planning

    Why is flexibility so important? Well, it helps you:

    Stay Consistent: When you’re not rigid, you’re more likely to stick with meal planning in the long run.

    Reduce Stress: Flexibility reduces the pressure to follow your plan perfectly, making the process more enjoyable.

    Adapt to Changes: Whether it’s a last-minute dinner invitation or a craving for something different, flexibility allows you to adjust without guilt.

    How to Adjust Your Meal Plan

    Here are some practical tips for keeping your meal plan flexible:

    Have Backup Options: Keep a few quick, go-to meals in your repertoire that you can whip up in a pinch. Think of simple dishes like omelettes, salads, or stir-fries.

    Use Versatile Ingredients: Stock up on ingredients that can be used in multiple recipes. For example, cooked chicken can be added to salads, wraps, or stir-fries.

    Repurpose Leftovers: Transform leftovers into new meals. One of my favourite meals is these Leftover Roast Chicken Tacos by Effortless Foodie.

    Freeze Extras: If you find yourself with extra portions, freeze them for another time. This reduces waste and provides ready-made meals for busy days.

    Principles of Meal Planning: Conclusion

    By now, you should have a solid understanding of meal planning and how it can change your approach to healthy eating and weight management.

    Recap of the Key Principles of Meal Planning

    Here’s a quick rundown of what we’ve covered:

    1. Introduction to Meal Planning: The benefits and how it can simplify your life.
    2. Setting Your Goals: Identify personal health and nutrition goals and align your meal plan to meet them.
    3. Assessing Your Schedule: Finding the best times for meal prep and planning around your busy life.
    4. Grocery Shopping Tips: Efficient shopping strategies and understanding nutrition labels.
    5. Meal Prep Techniques: Different methods of meal prep and a step-by-step guide.
    6. Staying Flexible and Adapting: Adjusting your meal plan as needed and handling setbacks.
    7. Tracking Your Progress: Monitoring your adherence, reflecting, and making necessary adjustments.

    Have you enjoyed reading ‘Principles of Meal Planning: An Easy Step-by-Step Guide’? I’d love to hear about your meal-planning journey. Share your experiences, tips, and any questions you have in the comments below.

  • Nutrition, Weight Loss

    Wholesome Foods For A Happy And Sustainable Weight Loss

    Introduction

    Hey there! Welcome, or welcome back! If you’ve ever found yourself frustrated with yo-yo dieting or restrictive weight loss plans, you’re not alone! True, sustainable weight loss is all about making gradual, lasting changes that you can stick with for a long time, and have them become part of your life. It’s not about depriving yourself or jumping on the latest diet fad. Instead, it’s about embracing wholesome foods—minimally processed, nutrient-dense options.

    In this post, I want to explain more about sustainable weight loss and the role wholesome foods play in achieving long-term weight management. This includes practical tips for making these foods a regular part of your diet and some of my favourite recipes that prove healthy eating can be delicious!

    wholesome foods

    What Is Sustainable Weight Loss?

    Sustainable weight loss is about creating a healthy lifestyle that you can maintain over time, rather than quick fixes. It’s important because it focuses on long-term health benefits rather than short-term results. Unlike crash diets, which are all about fast results through extreme restriction or eliminating entire food groups, sustainable weight loss promotes steady progress with balanced eating and regular exercise.

    I know this firsthand from my own journey. When I decided to lose weight, I knew I needed a plan that I could stick with for the long haul. Over time, I lost over 80 pounds by making small, consistent changes to my diet and lifestyle.

    Instead of crash diets and extreme measures, I focused on wholesome foods—nutrient-dense, minimally processed options that fueled my body and kept me feeling full. This approach not only helped me lose weight but also improved my overall health, well-being and self-confidence.

    Crash diets and extreme measures might show quick results, but they often lead to muscle loss, nutritional deficiencies, and a slowed metabolism. Worse, they can create a cycle of weight loss and gain that’s tough on both your body and your mental health. This approach is not good for you in the long run.

    POSTS YOU MAY BE INTERESTED IN:

    weight loss plate

    Finding Balance with the 80/20 Rule

    One of the key lessons I learned during my weight loss journey is the importance of balance. Strict diets that ban your favourite foods can make you feel deprived and are hard to stick to. That’s why I started using the 80/20 rule, which played a huge role in my weight loss success.

    The 80/20 rule is simple: 80% of the time, you focus on eating nutritious, wholesome foods—like fruits, vegetables, proteins, whole grains, and healthy fats. These foods provide your body with the essential nutrients it needs to thrive, keeping you energised and satisfied. The other 20% of the time, you allow yourself to enjoy your favourite treats without guilt. This could be anything from a piece of chocolate cake to a burger with friends.

    This approach helps you find a healthy balance between nourishing your body and enjoying life’s pleasures. It stops you from feeling deprived and makes it easier to stick to your healthy eating habits in the long run. During my journey, I found that following the 80/20 rule allowed me to stay committed to my weight loss goals while still enjoying the foods I love.

    It turned healthy eating from a restrictive chore into a sustainable lifestyle.

    weight loss before and after wholesome foods

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

    What Makes a Food Wholesome?

    Wholesome foods are the cornerstone of a healthy diet, for both overall well-being and weight loss. But what exactly makes a food “wholesome”? In essence, wholesome foods are nutrient-dense, minimally processed, and as close to their natural state as possible.

    Defining Wholesome Foods

    Nutrient-Dense: Wholesome foods pack a lot of essential nutrients—like vitamins, minerals, and fibre—into each serving. Basically, you get more bang for your buck nutritionally, helping you get the most out of what you eat.

    Minimally Processed: The less processing a food undergoes, the more nutrients it retains. Minimally processed foods are free from unnecessary additives, preservatives, and artificial ingredients that can detract from their nutritional value.

    Natural: Wholesome foods come from nature, not a factory. They include fresh fruits and vegetables, whole grains, lean proteins, and healthy fats.

    wholesome foods market

    Key Characteristics of Wholesome Foods

    1. High in Vitamins and Minerals: Essential for maintaining bodily functions, vitamins and minerals boost your immune system, support growth and development, and help cells and organs do their jobs.
    2. Rich in Fibre: Fibre aids in digestion, helps control blood sugar levels, and keeps you feeling full longer, which is extra important when you are cutting calories. Foods like vegetables, fruits, legumes, and whole grains are good sources of fibre.
    3. Contains Healthy Fats: Not all fats are created equal. Healthy fats, found in avocados, nuts, seeds, and olive oil, are vital for brain health, hormone production, and satiety.
    4. Natural Sugars and Low in Added Sugars: Wholesome foods contain natural sugars that are accompanied by fibre and other nutrients, unlike added sugars that provide empty calories and can lead to weight gain and other health issues.

    Supporting Health and Weight Loss

    Incorporating wholesome foods into your diet supports overall health and weight loss in many ways:

    • Sustained Energy: Nutrient-dense foods provide steady, long-lasting energy without the crashes associated with processed foods.
    • Improved Satiety: Foods high in fibre and healthy fats help you feel full and satisfied, reducing the temptation to overeat.
    • Balanced Blood Sugar: Wholesome foods help maintain stable blood sugar levels, preventing the spikes and crashes that can lead to cravings and overeating.
    • Nutrient Sufficiency: By eating a variety of wholesome foods, you ensure your body gets all the essential nutrients it needs to function optimally, supporting metabolism and overall health.
    wholesome foods

    Key Wholesome Foods for Weight Loss

    Fruits and Vegetables

    Importance: Fruits and vegetables are high in fibre, vitamins, and minerals while being low in calories. This makes them great for weight loss, as they fill you up without adding too many calories.

    Examples: Leafy greens (spinach, kale), berries (strawberries, blueberries), apples, carrots, and broccoli.

    Incorporation Tips:

    • Smoothies: Blend spinach or kale with berries and a banana for a nutrient-packed smoothie.
    • Salads: Add a variety of veggies to your salads, including leafy greens, carrots, and bell peppers.
    • Stir-Fries: Incorporate broccoli, bell peppers, and other veggies into your stir-fries.

    Whole Grains

    Benefits: Whole grains retain their bran and germ, making them higher in fibre, vitamins, and minerals compared to refined grains. They help maintain steady energy levels and keep you full longer.

    Examples: Quinoa, brown rice, oats, and whole wheat.

    Incorporation Tips:

    • Breakfast: Start your day with oatmeal topped with fresh fruit and nuts.
    • Lunch/Dinner: Use quinoa or brown rice as a base for salads and bowls.

    Lean Proteins

    Role: Protein is essential for satiety and muscle maintenance. It helps keep you full and supports muscle repair and growth, which is important when you’re in a calorie deficit and losing weight.

    Examples: Chicken breast, fish, beans, lentils, and tofu.

    Incorporation Tips:

    • Grilled Chicken: Add grilled chicken breast to salads or wraps.
    • Fish: Enjoy baked or grilled fish with a side of veggies for dinner.
    • Beans and Lentils: Make soups or stews with beans and lentils.
    • Tofu: Stir-fry tofu with vegetables for a quick meal.

    Healthy Fats

    Importance: Healthy fats are vital for brain health, hormone production, and satiety. They also help absorb fat-soluble vitamins like A, D, E, and K.

    Examples: Avocados, nuts, seeds, and olive oil.

    Incorporation Tips:

    • Salads: Add avocado slices to your salads for a creamy texture.
    • Snacks: Enjoy a handful of nuts or seeds as a snack.
    • Cooking: Use olive oil for cooking and drizzling over vegetables.
    • Smoothies: Blend a tablespoon of chia seeds or flaxseeds into your smoothies.

    Dairy and Alternatives

    Choosing: Opt for low-fat and nutrient-rich dairy products to support your weight loss while getting essential nutrients like calcium and protein.

    Examples: Greek yoghurt, cottage cheese, almond milk, and soy products.

    Incorporation Tips:

    • Breakfast: Have Greek yoghurt with berries and a drizzle of honey for breakfast.
    • Snacks: Enjoy cottage cheese with sliced fruit or a sprinkle of nuts.
    • Smoothies: Use almond milk or soy milk as a base for your smoothies.
    wholesome foods sliced bread on brown wooden chopping board

    POSTS YOU MAY BE INTERESTED IN:

    Meal Planning with Wholesome Foods

    Meal planning is a game-changer when it comes to sustainable weight loss. It helps you make healthier choices, avoid last-minute convenient options, and stay on track with your goals. Here’s why it’s important and how you can create balanced meals with wholesome foods.

    Importance of Planning and Preparing Meals

    Consistency: Meal planning ensures you have a steady supply of meals, helping you stick to your healthy eating habits even when life gets busy.

    Portion Control: Preparing meals in advance allows you to portion out your food correctly, preventing overeating.

    Nutrient Balance: Planning helps you ensure your meals are well-balanced, providing the right mix of protein, carbohydrates, fats, and essential vitamins and minerals.

    Time and Money Savings: With a meal plan, you can buy groceries in bulk and prepare meals ahead of time, saving you both time and money.

    Tips for Creating Balanced Meals with Wholesome Foods

    1. Plan Ahead:

    • Set aside time each week to plan your meals and make a grocery list.
    • Choose recipes that are easy to prepare and incorporate a variety of wholesome foods.

    2. Focus on Balance:

    • Ensure each meal includes a source of lean protein, healthy fats, and fibre-rich carbohydrates.
    • Aim to fill half your plate with vegetables, a quarter with protein, and a quarter with whole grains.

    3. Batch Cooking:

    • Cook larger portions of meals and store leftovers for quick lunches or dinners throughout the week.
    • Prepare components like grains, proteins, and chopped vegetables in advance to save time on busy days.

    4. Healthy Snacks:

    • Plan for healthy snacks to keep you satisfied between meals and prevent unhealthy cravings.
    • Include options like fresh fruit, nuts, Greek yoghurt, and veggie sticks with hummus.

    5. Variety is Key:

    • Mix up your meals to avoid boredom and ensure you’re getting a wide range of nutrients.
    • Experiment with different wholesome foods and recipes each week.

    6. Use Simple Recipes:

    • Choose recipes with minimal ingredients and straightforward instructions to make meal prep less daunting.
    • Focus on meals that can be prepared in one pot or pan to reduce cleanup time.

    7. Stay Flexible:

    • Allow some flexibility in your meal plan to accommodate cravings or unexpected events.
    • The 80/20 rule can help you enjoy occasional treats without feeling guilty.
    80 20 eating

    Recipes with Wholesome Foods

    These are some of my favourite recipes that have helped me on my weight loss journey. They’re nutritious, filling, easy to prepare, and incorporate into your daily routine. I’ve linked to some of my go-to recipes online that you can try out. Enjoy!

    Breakfast

    Lunch

    Dinner

    Tips for Staying on Track

    Staying on track with your weight loss goals can seem challenging, but it doesn’t have to be! It’s all about finding what works for you and sticking with it. Here are some tips that helped me along my journey and can help you too:

    Mindful Eating Practices

    Pay Attention to Hunger Cues: Listen to your body. Eat when you’re truly hungry and stop when you’re satisfied. It’s easy to eat out of boredom or stress, but being mindful can make a big difference.

    Portion Sizes: Keeping an eye on portion sizes helped me a lot. Try using smaller plates and bowls to help control how much you eat.

    Slow Down: Eating slowly can help you realise when you’re full. Take your time, enjoy each bite, and savour the flavours. It made a big difference for me in avoiding overeating.

    Be Patient and Consistent

    Long-Term Success: Sustainable weight loss is a marathon, not a sprint. Be patient with yourself. Progress can be slow, but every small step counts. That’s why it’s so important to learn ways to enjoy the journey!

    Setting Realistic Goals: Set small, achievable goals to keep yourself motivated. Celebrate your progress, no matter how small.

    Staying Positive: Focus on your positive changes and how they improve your health. Remember, it’s about the journey and enjoying the process.

    wholesome foods

    POSTS YOU MAY BE INTERESTED IN:

    Wholesome Foods For A Happy And Sustainable Weight Loss: Conclusion

    Starting a sustainable weight loss journey can be both rewarding and challenging, but it’s all about making small, lasting changes that fit into your lifestyle. By focusing on wholesome foods—those nutrient-dense, minimally processed foods —you can create a balanced diet that supports your health and helps you achieve your weight loss goals.

    But remember to treat yourself! Allowing room for your favourite treats is important for maintaining a healthy relationship with food and stops you from feeling deprived. The 80/20 rule is a perfect way to strike this balance—80% of the time, focus on wholesome foods, and 20% of the time, enjoy your favourite snacks or desserts without guilt.

    Ready to start your journey to sustainable weight loss? Start by incorporating some of these wholesome foods into your daily routine and see the difference they can make. Try out the recipes I’ve linked and let me know which ones become your favorites!

    I’d love to hear about your progress and any tips you’ve discovered along the way. Share your experiences and favourite recipes in the comments below. Don’t forget to subscribe to my blog for more tips and inspiration to keep you motivated on your path to a healthier, happier you.

  • Nutrition

    Unhealthy Relationship with Food: 7 Tips To Overcome Food Guilt

    Introduction

    Have you ever felt guilty about that slice of cake or a second helping of your favourite pasta? Then, you are not the only one! Most of us are plagued by this nagging voice in our heads that brings out feelings of guilt after we have the foods that we love. This could mean you have an unhealthy relationship with food or in this case specifically, food guilt.

    But the good news is: that you absolutely can get over food guilt. This post covers seven tips to make food guilt a thing of the past and your relationship with food a healthier, happier one. Whether you struggle with labelling foods as “good” or “bad,” have a hard time finding balance in your diet, or just really want to enjoy your meals without a feeling of regret.

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

    Unhealthy Relationship with Food

    Understanding Food Guilt And An Unhealthy Relationship With Food

    Food guilt feels like that sinking feeling of remorse or discomfort that most of us have after eating certain kinds of food. It is that voice inside one’s head which says, “You shouldn’t have eaten that” or “You’ve just messed up your diet.” Very often, this kind of guilt arises out of the kind of pressure that society—or sometimes one’s own self—exerts in relation to what is “healthy” or “unhealthy” food intake. On any given day, it might mean second-guessing food choices or being anxious after meals. Sometimes, it is even a form of self-punishment in the sense of drastically reducing food intake or increasing exercise.

    Common Triggers

    • Indulgence: Whether it’s a slice of cake at a birthday party or a few biscuits before bed, enjoying treats can often lead to feelings of guilt, especially if they’re viewed as “off-limits” or “bad.”
    • Overeating at Social Events: Social events like family dinners, holidays, or nights out can lead to “overeating”, which might trigger guilt afterwards.
    • Breaking Diet Rules: Deviating from a meal plan by missing a workout or eating food that doesn’t work with your plan, may bring feelings of food guilt.
    • Emotional Eating: Turning to food for comfort during stressful or emotional times can leave you feeling guilty.
    unconditional permission to eat

    Impact on Well-being

    Food guilt doesn’t just affect our mood—it has real consequences for our mental and physical health. Constantly feeling guilty about eating can lead to disordered eating patterns, like binge eating or emotional eating. It can harm our body image and make us overly critical of ourselves. Over time, this can contribute to anxiety, depression, and an unhealthy relationship with food. That’s why it’s so important to address food guilt to develop a healthier approach to eating.

    POSTS YOU MAY BE INTERESTED IN:

    1. Practice Mindful Eating

    If you’ve read any of my other posts, you’ll know I am a huge advocate for mindful eating. Mindful eating is all about being present and fully engaged when you’re eating. It’s about savouring each bite, appreciating the flavours, and listening to your body’s hunger and fullness cues. This practice helps create a healthier relationship with food by reducing the urge to overeat and decreasing food guilt. When we eat mindfully, we’re more likely to make better food choices and enjoy our meals without distraction or judgment.

    Unhealthy Relationship with Food eating freedom

    How to Practice Mindful Eating:

    1. Savour Each Bite: Take time to really enjoy your food. Notice the textures, flavours, and smells. Eating slowly helps you appreciate your meal and recognise when you’re full.
    2. Pay Attention to Hunger Cues: Before you eat, ask yourself if you’re genuinely hungry. During your meal, pause occasionally to check in with your hunger levels. Stop eating when you’re comfortably full, not stuffed.
    3. Get Rid of Distractions: Try to eat without distractions like TV, phones, or computers. This means you will be able to focus on your meal and be more aware of what and how much you’re eating.
    4. Appreciate Your Food: Think about where your food comes from and the effort that went into preparing it. Gratitude can enhance your eating experience and allow you to focus less on guilt and more on appreciation.
    5. Listen to Your Body: Your body knows what it needs. But if you have been a chronic dieter, you may have stopped listening to it or trusting what you need. But you need to start learning to trust your body. If you’re craving a specific food, allow yourself to enjoy it without guilt. Mindful eating is about balance and listening to your body’s needs.

    RECOMMENDED READING:

    2. Ditch the “Good” and “Bad” Labels

    Labelling foods as “good” or “bad” can contribute to an unhealthy relationship with food and impact your mental health. When we categorise foods this way, we set ourselves up for feelings of guilt and failure whenever we eat something we’ve labelled as “bad.” This black-and-white thinking can lead to a cycle of restriction and binge eating, making it difficult to maintain a healthy, balanced diet.

    food freedom labelling foods good bad

    Instead of viewing foods as “good” or “bad,” try to see all foods as part of a balanced diet. Every food has a place in our lives, and it’s okay to enjoy a mix of foods in moderation. Here are some ways to try a more positive approach:

    1. Practice Moderation: Focus on eating a mix of different foods in reasonable portions. It’s perfectly fine to enjoy a slice of cake or extra chips occasionally! Balance is key.
    2. Nourish Your Body: Think about how different foods make you feel. Some foods give you energy and nutrients, while others might give you comfort and joy. Both types are important for overall well-being.
    3. Remove Judgment: Recognise that one meal or snack doesn’t define your eating habits. It’s the overall pattern that matters.
    4. Educate Yourself: Learn about nutrition and how different foods contribute to your health. This can help you appreciate all foods without labelling them.

    3. Listen to Your Body

    Your body knows what it needs, and by listening to it, you can avoid overeating or undereating. This awareness helps you make better food choices and reduces the likelihood of experiencing food guilt. We’ve touched on mindful eating already, and listening to your body is a key component of that practice.

    Unhealthy Relationship with Food support

    Tips to Practice Intuitive Eating:

    1. Check-in with Yourself: Before eating, take a moment to assess your hunger levels. Are you physically hungry, or are you eating out of habit, boredom, or emotion? A simple check-in can help you eat more intentionally.
    2. Rate Your Hunger: Use a hunger scale from 1 to 10, with 1 being extremely hungry and 10 being uncomfortably full. Aim to eat when you’re at a 3 or 4 (moderately hungry) and stop when you’re at a 6 or 7 (comfortably satisfied).
    3. Slow Down: Eating slowly gives your body time to send fullness signals to your brain. Put down your fork between bites, chew thoroughly, and savour each bite as part of mindful eating.
    4. Pause During Meals: Halfway through your meal, pause and check in with your hunger and fullness levels. This can help you decide if you need to keep eating or if you’re satisfied.
    5. Recognise Emotional Eating: Sometimes we eat in response to emotions rather than physical hunger. If you find yourself eating when you’re stressed, anxious, or bored, try to address the emotion in a non-food way, like taking a walk, calling a friend, or practising deep breathing.
    6. Understand the Impact of Diets: Long-term dieting and food restrictions can dull your ability to recognise natural hunger and fullness cues. Diets often teach us to ignore our bodies, focusing instead on external rules. Over time, this disconnect can make it harder to trust your body’s signals.
    7. Trust Your Body: Your body is your best guide. Trust its signals and respond with nourishing choices. Remember, it’s okay to enjoy all types of food in moderation without guilt.

    POSTS YOU MAY BE INTERESTED IN:

    4. Focus on Nutritional Value, Not Calories

    As someone who recommends calorie counting, even I can recognise that it can potentially create an unhealthy relationship with food. It can become really easy to caught up in counting calories. However, focusing solely on calorie content can lead to an unhealthy relationship with food and contribute to food guilt. Instead, prioritise the overall nutritional value of foods, which has a huge impact on satiety – the feeling of fullness and satisfaction. Understanding nutrition and satiety helps you make food choices that keep you full longer and reduce overeating without thinking about it too much. Adopt the 80/20 approach: aim for 80% of your diet to be nutrient-dense foods and 20% to include your favourite treats, promoting balance without deprivation.

    POSTS YOU MAY BE INTERESTED IN:

    5. Find Joy in Movement

    Regular physical activity plays a crucial role in improving your relationship with food and reducing food guilt. Exercise helps regulate hunger hormones, increases energy levels, and enhances overall mood. When you find joy in movement, you’re more likely to make balanced food choices and feel less guilty about occasional indulgences. Exercise isn’t just about burning calories—it’s about feeling good and supporting your mental and physical health.

    POSTS YOU MAY BE INTERESTED IN:

    6. Develop a Positive Mindset

    Overcoming food guilt starts with a change in mindset. Positive thinking and self-compassion can change how you view food and your eating habits. By working towards a positive mindset, you can begin to break away from the cycle of guilt and embrace a more balanced relationship with food.

    Affirmations, while not for everyone, can be powerful tools that may help reframe negative thoughts about food and promote self-compassion. I have some posts on affirmations and the science behind them if you want to learn more, but here are some to get you started:

    positive thinking
    1. “I honour my body and its needs.”
      • Remind yourself that listening to your body’s signals is a form of self-care.
    2. “All foods can fit into a balanced diet.”
      • Emphasize the importance of variety and moderation rather than restriction.
    3. “I am allowed to enjoy my favourite foods without guilt.”
      • Give yourself permission to enjoy the foods you love without negative feelings.
    4. “I trust my body to guide me in making healthy choices.”
      • Reinforce your confidence in your ability to make decisions.
    5. “I am more than my food choices.”
      • Acknowledge that your worth is not determined by what you eat.
    6. “I release the need to be perfect and embrace balance.”
      • Let go of the pursuit of perfection and focus on finding a healthy balance.
    7. “I forgive myself for past mistakes and move forward with compassion.”
      • Practice self-forgiveness and commit to a positive path ahead.

    7. Seeking Support For An Unhealthy Relationship With Food

    Having a strong support system is essential in overcoming food guilt and fostering a healthy relationship with food. Whether it’s friends, family, or a professional, having people to talk to can make a significant difference. Support systems provide encouragement, understanding, and practical advice, helping you navigate your journey toward a guilt-free approach to eating.

    weight loss support
    • Friends and Family: Share your struggles and goals with trusted loved ones. They can offer emotional support and help you stay accountable.
    • Support Groups: Join local or online support groups where you can connect with others facing similar challenges. Sharing experiences and tips can be incredibly empowering.
    • Counselling: Consider seeking help from a registered dietitian, therapist, or counsellor specialising in eating disorders or disordered eating. Professional guidance can provide personalised strategies and support.
    • Online Communities: Join online forums or social media groups focused on healthy eating and body positivity. These communities can offer a wealth of information, inspiration, and camaraderie.
    • Educational Resources: Read books, listen to podcasts, or watch videos by experts in nutrition and mental health. Learning more about intuitive eating, diet culture, and body positivity can help you reframe your mindset.
    • Mindfulness and Meditation Apps: Apps like Headspace or Calm offer guided meditations and mindfulness exercises that can help you manage stress and improve your relationship with food.

    Unhealthy Relationship with Food: Conclusion

    Remember, it’s okay to enjoy food without guilt. Food is meant to nourish both your body and soul, and you deserve to enjoy it. You have the power to change your relationship with food, embracing a mindset of self-compassion and positivity. Take these tips to heart and know that every step you take toward a guilt-free approach to eating is a victory worth celebrating.

    We’d love to hear from you! Share your experiences, additional tips, or any thoughts you have in the comments section below. Your insights can help foster a sense of community and support for others on the same journey. Let’s create a space where we can all learn, grow, and support each other in moving away from an unhealthy relationship with food.

    References

    • “Associating a prototypical forbidden food item with guilt or celebration: Relationships with indicators of (un)healthy eating and the moderating role of stress and depressive symptoms” – Kuijer et al., 2015
    • “Guilty or not? Feelings of guilt about food among college women” – Steenhuis, 2009
    • “Relationship of perceived macronutrient and caloric content to affective cognitions about food in eating-disordered, restrained, and unrestrained subjects” – Sunday et al., 1992
    • “The effect of food on mental health” – Constantin & Fonseca, 2020
    • “Food and mood: how do diet and nutrition affect mental wellbeing?” – BMJ, 2020
    • “Chocolate cake. Guilt or celebration? Associations with healthy eating attitudes perceived behavioural control, intentions and weight-loss” – Kuijer & Boyce, 2014
    • “The meaning of guilt and shame: a qualitative study of mothers who suffer from eating difficulties” – Rørtveit et al., 2010
    • “A Meta-Analysis of the Effectiveness of Guilt on Health-Related Attitudes and Intentions” – Xu & Guo, 2018
  • Nutrition

    How to Stop Thinking About Food: Stop Obsessing, Start Enjoying!

    Do you ever feel like food is running your life? You know, those days when you can’t stop thinking about your next meal, and somehow you’ve planned dinner before breakfast is even over?

    Or maybe you’re caught in that guilt cycle – eat something you ‘shouldn’t,’ then spend the rest of the day obsessing over it. Been there, done that. It’s exhausting, isn’t it?

    Here’s the thing: constantly thinking about food, feeling guilty, or turning to snacks when life gets a bit too much isn’t just about hunger.

    It’s a sign that something deeper might be going on, and I get it.

    I used to live in this all-or-nothing mindset, obsessing over every bite, only to fall into a binge-restrict cycle that took over my life.

    But what if I told you that breaking free from food obsession is possible? It’s not just about what you eat but understanding why you’re thinking about food 24/7.

    In this post, we’ll dive into how to stop obsessing over food, and I’ll share what helped me break the cycle and finally make peace with eating.

    So, in this post, I’ll discuss:

    • Understanding food obsession and why it happens
    • How to recognise your triggers and stop emotional eating
    • Developing mindful eating habits to slow down and savour food
    • Finding healthy distractions to break the focus on food
    • Creating a balanced eating plan to stop overthinking your meals
    • When to seek professional help and build a support system

    Ready to start? Let’s go!

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

    how to stop thinking about food

    Understanding Food Obsession

    Let’s be real.

    Food obsession isn’t just about loving food. It’s that constant buzzing in the back of your mind – planning meals, feeling guilty about what you’ve eaten, or using food as a crutch when emotions get overwhelming.

    I know this game well. I used to live in the “all or nothing” world – either I was 100% on track or completely off the rails, and trust me, either way, my brain was consumed with food.

    The guilt, the overthinking, and the endless cycle – sound familiar?

    Why Do People Become Obsessed with Food?

    There are so many reasons why we might fixate on food:

    Stress and anxiety: That lovely comfort of a snack when life’s too much.

    Emotional distress: We’ve all used food to cope with our feelings (hello, how to stop emotional eating).

    Boredom: Nothing to do? Oh, let’s just eat.

    Societal pressure: Media telling us how we should look – no wonder we’re obsessed!

    Dieting: Restrict yourself too much and your brain goes into survival mode – food becomes the only thing you can think about.

    Nutritional deficiencies: Sometimes, your body’s just crying out for what it’s not getting.

    how to stop thinking about food

    How Food Obsession Affects Physical and Mental Health

    This kind of obsession isn’t doing anyone any favours.

    Physically, it can lead to unhealthy eating patterns, weight swings, and nutrient deficiencies. Mentally? It’s draining.

    It causes anxiety, depression, and makes you miss out on all the joyful moments of life because you’re too busy worrying about your next snack.

    Trust me, recognising this cycle is the first step to breaking free.

    Constantly switching between dieting and counting calories can lead to frustration. Learn about the downsides of calorie counting in The Downside of Calorie Counting.

    POSTS YOU MAY BE INTERESTED IN:

    Step 1: Identify the Triggers

    The first key to figuring out how to stop obsessing over food is pinpointing your triggers.

    For me, it was stress and boredom.

    I’d grab snacks when I felt overwhelmed or just had nothing else to do. And the guilt? That would just push me to restrict food even more, only to end up binging later.

    It’s a vicious cycle, but here’s the good news: once you know your triggers, you can start to break free from them.

    How to Recognise Your Own Triggers

    Think about it. When do you find yourself obsessing over food the most? After a stressful day at work? On a lonely weekend?

    Once you pinpoint those moments, you can begin to understand why you turn to food.

    emotional eating true hunger

    Step 2: Develop Mindful Eating Habits

    What is Mindful Eating?

    If you’ve never tried mindful eating, now’s the time.

    It’s all about slowing down, being present, and actually enjoying your food. When you take the time to savour each bite, you not only enjoy your meals more, but you’re also more likely to notice when you’re full.

    This was a game changer for me and helped me stop those food cravings dead in their tracks.

    Techniques for Mindful Eating

    • Slow down: Seriously, eat like you’ve got all the time in the world.
    • Savour it: Notice every flavour, texture, and smell.
    • Eliminate distractions: No TV, no phone – just you and your plate.

    Benefits of Mindful Eating

    Not only does this approach improve digestion, but it also helps you feel satisfied, reducing the urge to snack mindlessly.

    And the best part?

    It helps stop overeating by making eating a purposeful and pleasurable experience rather than a mindless habit.

    Reverse dieting can be a great way to stabilise your progress after a long period of dieting. Check out my full guide in Reverse Dieting 101.

    mindful eating how to stop thinking about food

    Step 3: Find Healthy Distractions

    We’re all guilty of reaching for food when we’re bored or stressed. But let me tell you, there are much better ways to keep your mind occupied.

    For me, it’s all about cosy activities – crocheting, adult colouring books, or going for a brisk walk.

    These hobbies don’t just distract you; they engage your mind and keep those pesky food cravings at bay.

    Physical Activities and Hobbies

    • Get moving: A quick workout or even a stroll works wonders.
    • Hobbies: Crocheting, gaming, or even reading a book can keep your brain busy.

    Mental Engagement

    • Read, learn, create: Challenge your brain with something that keeps your hands and mind occupied – it’s a great way to avoid mindless snacking and beat hedonic eating.

    Social Connections: Spending Time with Friends and Family

    • Spend time with loved ones. Socialising can be a great distraction from food obsession. Plan outings, have game nights, or simply enjoy a conversation.

    POSTS YOU MAY BE INTERESTED IN:

    how to stop thinking about food

    Step 4: Create a Balanced Eating Plan

    This one’s key, folks.

    You need to make sure you’re eating enough – and eating well. When you don’t give your body what it needs, it’s no wonder you end up obsessing over food.

    Eating balanced, satisfying meals helps stabilise hunger, gives you energy, and keeps those cravings in check.

    Plus, I’ve found that when I don’t restrict myself, I’m far less likely to suffer from food guilt or binge later on.

    Make Sure You’re Eating Enough

    Skipping meals or not eating enough can lead to increased food obsession and cravings.

    Make sure your meals are satisfying and provide the energy you need throughout the day.

    Eating balanced, regular meals helps stabilise your hunger and reduces the urge to overeat later.

    Step 5: Seek Professional Help

    Sometimes, overcoming food obsession requires professional help.

    If you find that food thoughts dominate your daily life, or if you’re struggling with disordered eating habits, it’s time to seek assistance.

    Therefore, don’t hesitate to reach out if you feel overwhelmed, anxious, or depressed about your relationship with food.

    help for eating

    Step 6: Practice Self-Compassion and Patience

    Change doesn’t happen overnight. It’s important to be kind to yourself throughout this journey.

    Setbacks are a natural part of the process.

    However, self-compassion helps you stay motivated and reduces feelings of guilt or frustration.

    Remember, every step forward, no matter how small, is progress.

    Positive Affirmations, Self-Care Routines

    Practicing self-compassion involves being gentle with yourself.

    For example, start with positive affirmations. Remind yourself daily that you are worthy and capable of change.

    Establish mindful eating routines that make you feel good, like reading, doing one of your hobbies, or spending time outdoors.

    It’s important to focus on body fat loss, not just the number on the scale. Learn how to measure your progress effectively in Weight Loss vs. Body Fat Loss.

    self care

    How to Stop Thinking About Food: Conclusion

    Breaking the cycle of food obsession is challenging, but it’s definitely achievable.

    Remember, every small step you take brings you closer to a healthier, more balanced life.

    Persistence is key, and support is always available, whether from professionals, loved ones, or communities facing similar struggles.

    You have the strength to make this change.

    Don’t wait to start your journey and learn how to stop thinking about food today by identifying one trigger or trying a mindful eating exercise.

    Every action counts and brings you closer to breaking free from food obsession.

    Embrace this journey with confidence and self-love, and take that first step toward a healthier, happier you.

    How to Stop Thinking About Food: Additional Resources

    Books and Articles

    Apps and Tools

    • Calm: An app that offers guided meditations, courses and mindfulness.
    • Recovery Record: An app designed for people dealing with eating disorders, providing support and tracking progress.

    Support Groups and Hotlines

    • Beat – The UK’s leading eating disorder charity offers support groups and resources for those struggling with eating disorders. Website: beat – Phone: 0808 801 0677
    • Overeaters Anonymous Great Britain – A fellowship of individuals who share their experiences and support each other in overcoming compulsive eating. Website: oagb
    • Mind – Provides support groups and local services for various mental health issues, including food-related concerns. Website: mind – Phone: 0300 123 3393.
    • Samaritans – Provides confidential support for people experiencing feelings of distress or despair. Phone: 116 123. Website: samaritans
  • Nutrition

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

    Introduction

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

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

    Science-Based Nutrition

    1. Prioritize Nutrient Density

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

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

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

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

    Science-Based Nutrition

    Examples of How Nutrient Density Can Affect Weight Loss

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

    Examples of Nutrient Dense Foods

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

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

    2. Balanced Macronutrients

    What are Macronutrients?

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

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

    Examples of How Macronutrient Balance Can Affect Weight Loss

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

    Ideal Macronutrient Split For Weight Loss

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

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

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

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

    3. Practice Mindful Eating Along With Science-Based Nutrition

    science-based nutrition

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

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

    Why Mindful Eating is Part of Science-Based Nutrition

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

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

    Tips To Practice Mindful Eating:

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

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

    4. Hydration

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

    How Hydration Contributes To Weight Loss

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

    Tips for Staying Hydrated

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

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

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

    vegetables and fruits display

    Examples of Whole Foods

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

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

    ulta processed fast food

    Examples of Ultra-Processed Foods

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

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

    [WATU 2]

    Science-Based Nutrition: Conclusion

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

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

  • Nutrition, Weight Loss, Wellbeing

    Unconditional Permission to Eat for Sustainable Weight Loss

    Introduction

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

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

    The Diet Mentality vs. Unconditional Permission

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

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

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

    The Importance of Intuitive Eating

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

    Intuitive VS Mindful Eating

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

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

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

    unconditional permission to eat

    Practical Mindful Eating Tips

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

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

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

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

    Overcoming Fear and Guilt Surrounding Food

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

    diet mentality

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

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

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

    Practical Tips for Implementing Unconditional Permission To Eat

    Gradual Integration

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

    Building a Positive Relationship with Food

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

    The Impact of Unconditional Permission To Eat on Sustainable Weight Loss

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

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

    How To Promote Satiety

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

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

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

    Unconditional Permission to Eat: Conclusion

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

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

  • 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.

  • 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!

  • Nutrition

    A Beginner’s Guide to Building a Balanced Plate

    Introduction

    Are you tired of feeling lost when it comes to creating healthy meals? Are you constantly wondering if you’re getting all the nutrients you need? Look no further. Building a balanced plate doesn’t have to be a daunting task. In this beginner’s guide, we’ll provide you with simple steps and delicious examples to help you create healthy, satisfying meals. From starting with a good base to finishing with flavorful sauces and spices, we’ll guide you through each step to ensure your plate is packed with the nutrients your body needs. So, let’s get started on your journey to a healthier you.

    Step 1: Start with a Good Base

    To build a balanced plate, it’s important to start with a good base. This means choosing a foundation that is rich in complex carbohydrates, fiber, and protein. A common base is whole grain, which provides sustained energy throughout the day. Other options include legumes, such as beans and lentils, which are high in protein and fiber. You can also choose starchy vegetables like sweet potatoes, which are loaded with nutrients and add a natural sweetness to your meal. By starting with a good base, you set yourself up for a satisfying and nutritious meal. Now, let’s move on to the colorful vegetables and fruits that will add flavor and variety to your plate.

    Step 2: Add in Colorful Vegetables and Fruits

    In order to make your plate more colorful and nutritious, adding a variety of fruits and vegetables is essential. Not only do they add flavor and texture to your meal, but they also provide a host of vitamins, minerals, and antioxidants that are essential for good health. Aim to incorporate a range of colors to your plate, such as greens, reds, yellows, and oranges.

    Greens, such as spinach, kale, and broccoli, are loaded with fiber, vitamins, and minerals. They also contain compounds that have been linked to reducing inflammation and protecting against certain cancers. Red and orange vegetables, such as bell peppers, carrots, and tomatoes, are packed with vitamin C and beta-carotene, which are known to boost immune function and improve skin health.

    When it comes to fruits, berries are a great addition to any meal. They are loaded with antioxidants that have been linked to reducing the risk of heart disease and improving brain function. Other fruits like bananas, apples, and oranges are also great options, as they provide a variety of vitamins and minerals.

    By adding colorful fruits and vegetables to your plate, not only will you be adding flavor and variety, but you will also be increasing the nutrient density of your meals. Next, let’s move on to the importance of choosing lean proteins to complete your balanced plate.

    Step 3: Choose Lean Proteins

    Proteins are essential macronutrients that play a crucial role in building and repairing tissues, maintaining a healthy immune system, and producing enzymes and hormones. However, not all proteins are created equal. When it comes to building a balanced plate, it’s important to choose lean proteins that provide high-quality nutrition without adding unnecessary calories or saturated fat.

    Good sources of lean protein include chicken breast, turkey, fish, legumes, nuts, and seeds. These foods are rich in essential amino acids, which cannot be produced by the body and must be obtained through diet. Lean proteins are also relatively low in fat and calories compared to their fatty counterparts, such as beef, pork, and full-fat dairy products.

    By choosing lean proteins, you can enhance the nutrient density of your meals without compromising on taste or satisfaction. These foods are versatile and easy to incorporate into your diet, whether you prefer to grill, roast, bake, or sauté them. So, next time you’re planning your meals, make sure to include a variety of lean proteins to help you stay healthy, strong, and energized.

    To complete your balanced plate, let’s move on to the next step: Don’t forget about whole grains.

    Step 4: Don’t Forget about Whole Grains

    Whole grains are a vital component of a balanced plate. They are packed with essential nutrients, fiber, and complex carbohydrates that provide sustained energy for the body. Incorporating whole grains into your meals can also help lower the risk of heart disease, diabetes, and obesity.

    You can easily incorporate whole grains into your diet by making simple swaps. Instead of white bread, pasta, or rice, choose their whole grain counterparts. Brown rice, quinoa, whole wheat bread, and whole grain pasta are delicious alternatives that can add variety and nutrition to your meals.

    Moreover, whole grains are versatile and can be used in a variety of dishes. You can add cooked quinoa or millet to your salads or use whole wheat pasta to make a hearty and filling meal.

    By adding whole grains to your balanced plate, you are ensuring that you are getting all the necessary nutrients for optimal health. So, don’t forget to add some whole grains to your next meal.

    Completing your balanced plate with whole grains is only the beginning. The next step is to finish with flavorful sauces and spices, which can elevate your meals to a whole new level of deliciousness.

    Step 5: Finish with Flavorful Sauces and Spices

    By incorporating whole grains into your meals, you’ve already taken a big step towards building a healthier plate. However, there’s always room for improvement when it comes to taste. That’s where sauces and spices come in!

    Adding flavorful sauces to your meals can completely transform the dish and take your taste buds on a culinary journey. Plus, many store-bought sauces are high in sodium and artificial ingredients. Making your own sauces not only adds flavor but also allows you to control what goes into your meal.

    Spices are another great way to add flavor without adding calories or sodium. Experiment with different spice blends to find the perfect combination for your taste buds. Not sure where to start? Try mixing garlic powder, paprika, and cumin to make a delicious spice blend that can be added to anything from roasted veggies to chicken.

    Incorporating flavorful sauces and spices into your meals not only makes them more enjoyable to eat but can also help you stick to your balanced plate. By making healthy food taste delicious, you’re more likely to stick to a nutritious diet in the long run. So, don’t forget to finish off your balanced plate with a little extra flair!

    Conclusion

    In conclusion, building a balanced plate is a simple and rewarding process. By starting with a good base, adding in colorful fruits and vegetables, choosing lean proteins, incorporating whole grains, and finishing with flavorful sauces and spices, you can create delicious and nutritious meals. Remember, balance and variety are key, so don’t be afraid to try new foods and experiment with different flavors. As the saying goes, “you are what you eat”, so start building your own balanced plate today and nourish your body from the inside out.