Breaking Bad Habits

  • 10 Unhealthy Foods You Think Are Healthy: Common Diet Mistakes

    Let’s get one thing straight right off the bat: I’m not here to tell you to throw out any of these “unhealthy foods”. Your granola bars are safe and you don’t need to abandon your love for a quick protein-packed snack. If they’re your go-to, keep enjoying them!

    Food should be about balance, not deprivation.

    However, what really bugs me is how these foods are often marketed. They’re pitched as the ultimate “healthy eating diet” staples, part of some magical no processed food diet, or even essentials for your whole food diet.

    But when you dig a little deeper, many of them aren’t as saintly as they seem.

    This isn’t about saying no to unhealthy foods—it’s about knowing what’s in them. Whether you’re aiming for a real food diet, looking to avoid processed foods, or just want to understand what are processed foods, I’ve got you covered. Let’s debunk the myths and empower you to make informed choices.

    unhealthy foods

    What’s Healthy vs Unhealthy Food, Really?

    Let’s take a moment to break down what actually counts as “healthy” and “unhealthy” because, honestly, the lines can get pretty blurry.

    It’s not about labelling foods as “good” or “bad” but understanding where they fall on the spectrum.

    Whole Foods: These are your MVPs—foods in their natural state, like fruits, veggies, nuts, seeds, and whole grains. Think fresh sweet potatoes, spinach, or almonds. Whole foods are the foundation of a whole food diet, packed with nutrients and as close to nature as you can get.

    Lightly Processed Foods: These have been tweaked a bit but still keep their nutritional value intact. Things like frozen veggies, canned beans, or rolled oats are excellent staples for nutrition.

    Processed Foods: These have been altered for convenience, with added ingredients like sugar, salt, or oils. Bread, pasta, and flavoured yoghurts fall into this category. While not inherently unhealthy, it’s good to be mindful of what’s added.

    Ultra-Processed Foods: These are the big offenders on the “unhealthy foods” list. They’re highly altered with preservatives, additives, and artificial ingredients. Think crisps, fizzy drinks, and instant noodles. These foods often lack the nutrients your body needs and are easy to overconsume.

    Here’s the thing: no food needs to be completely off-limits. If you aim for balance, you can enjoy a mix of all these without the guilt trip. That’s where the 80/20 Method comes in.

    The 80/20 Method of Eating: A Game-Changer

    UNHEALTHY FOODS LIST

    Here’s the deal: you don’t have to eat “perfectly” to be healthy. The 80/20 method is a flexible approach to eating that focuses on balance rather than extremes.

    80% of the time, prioritise nutrient-dense, whole foods—fruits, veggies, good carbs like quinoa or oats, and lean proteins. These foods fuel your body, keep your energy steady, and support long-term health.

    20% of the time, enjoy the “unhealthy foods” you love—whether it’s a chocolate bar, takeaway pizza, or that fancy protein bar that tastes suspiciously like dessert. This keeps life enjoyable and helps you stick to your plan without feeling deprived.

    UNHEALTHY FOODS 80/20 EATING

    The 80/20 method works best when you pair it with mindful eating. It’s not just what you eat but how you eat that matters! Dive into Mindful Eating 101 to learn how to tune into your hunger cues and enjoy food without obsessing over every calorie.

    Balance, not perfection, is the key to a healthy eating diet that’s sustainable.

    1. Granola Bars: Not quite the non-processed snack you’d think.

    Granola bars are marketed as a “natural eating” staple, but many are packed with sugar, syrups, and additives..

    My take: If you love them, eat them! They’re great for convenience, and I reach for them a lot as a pre-workout snack. But if you’re after true non-processed foods, check the label or try making your own. Otherwise, grab a handful of nuts or good carbs like a banana—they’ll fill you up without the hidden extras.

    If you want to take the guesswork out of planning meals with the right balance of nutrients, macros can be a game-changer. Head over to Meal Planning by Macros: Your Ultimate Guide! to learn how to build meals that fuel your body and satisfy your taste buds.


    2. Smoothies and Juices: A sugar fast waiting to happen.

    Smoothies are often sold as a “healthy eating” miracle, but pre-made versions are loaded with sugar and stripped of fibre.

    My take: Blend your own at home with non-processed foods like whole fruits, veggies, and maybe some spinach for a nutrient boost. Pair it with complex carbs like oats or chia seeds to keep you fuller for longer. If shop-bought smoothies are your thing, just enjoy them as a treat—not your main source of nutrition.

    two glasses of green smoothie on a cutting board

    3. Fat-Free Products: Sugar’s sneaky partner.

    The fat-free craze might sound like it fits into a healthy eating diet, but here’s the kicker: when fat is removed, sugar and chemicals are usually added.

    My take: Don’t fear fat! Full-fat products are part of natural eating and much more satisfying. A little bit of fat in your diet goes a long way, so go for real food options like full-fat Greek yoghurt or avocados. You’ll thank yourself later.


    4. Veggie Chips: More processed than you’d think.

    Veggie chips scream health food, but don’t be fooled—they’re still fried, salty, and more “crisp”. They might seem like a better choice than regular crisps, but they’re still firmly on the processed food list.

    My take: If you’re a fan, go ahead and snack! But for a swap, try roasting your own sweet potato snacks or munching on air-popped popcorn.


    5. Store-Bought Salad Dressings: Sweet surprises in disguise.

    You’ve made a gorgeous salad with whole foods, but then you drown it in dressing from a bottle. Unfortunately, most store-bought dressings are full of sugar, preservatives, and oils.

    My take: If you love your bottled dressing, no judgement—use it! But for a healthier alternative, whip up your own with olive oil, lemon juice, and a touch of honey.


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    6. Protein Bars: Delicious but deceptive.

    I’m a huge fan of protein bars, but let’s be honest—they’re often closer to candy bars. They’re marketed as healthy, but many are full of sugar and additives.

    My take: Enjoy them as a treat or a post-workout snack, but don’t rely on them as a meal replacement. If you’re aiming for a real food diet, go for boiled eggs or a handful of nuts instead.


    7. Flavoured Yoghurts: Dessert disguised as breakfast.

    Flavoured yoghurts are another food often paraded as part of a healthy eating diet. But the sugar content? It’s closer to a pudding.

    My take: If you love your fruity yoghurt, stick with it! But try adding honey or fresh fruit to plain Greek yoghurt—it’s a quick trick that’s just as tasty without the sugar overload.

    a bowl of oatmeal and a spoon on a napkin

    8. Breakfast Cereals: High-carb foods with little to give back.

    Breakfast cereals might be sold as healthy carbs, but most are refined and sugary. Even the “whole-grain” ones can be misleading.

    My take: Switch to oats or make your own granola using non-processed foods. They’re cheap, easy, and keep you full for hours.


    9. Packaged Smoothie Bowls: Pretty but problematic.

    Smoothie bowls look like they belong in a whole foods list, but pre-packaged ones are usually full of sugar and additives that scream processed food.

    My take: Make your own at home with frozen bananas, fresh berries, and healthy carbs like granola or chia seeds. It’s cheaper and tastier.


    10. Plant-Based Meats: Not all that natural.

    Plant-based meats are great for reducing your carbon footprint, but many are ultra-processed and far from whole. They’re often high in sodium and additives, making them more processed food than non-processed food.

    My take: Enjoy them if you like, but balance them with whole plant foods like beans, lentils, or tofu. They’re perfect for a natural eating approach.


    Conclusion

    At the end of the day, food is meant to be enjoyed.

    Whether you’re diving into natural eating, trying a sugar fast, or simply cutting back on the unhealthy foods list, remember this:

    Balance beats perfection, every time.

    If you love granola bars, veggie chips, or a shop-bought smoothie, eat them guilt-free. Just know what you’re getting and keep your diet filled with plenty of real food, good carbs, and the occasional treat.

    You’re smashing it—keep going!

    If you’ve ever struggled with the binge-restrict cycle or felt trapped by an all-or-nothing mindset, you’re not alone. Understanding the psychology of weight loss is key. Check out Weight Loss Psychology 101 for insights into building a healthy, balanced relationship with food.

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    UNHEALTHY FOODS

    Unhealthy Foods: Studies

    Granola bars can be high in added sugars but reformulating with low-glycaemic sweeteners like honey improves nutrition without sacrificing taste (Ying, 2018).

    Commercial smoothies often lack fibre and are loaded with sugar; homemade versions with whole fruits are healthier (Zamora-Gasga et al., 2014).

    Fat-free products often replace fat with sugars, making full-fat options like Greek yoghurt a better choice for satiety and nutrition (Stanhope, 2016).

    Protein bars frequently contain high sugar levels and should not replace whole-food protein sources (Fernan et al., 2018).

  • Weight Loss Psychology 101: How to Break the Binge-Restrict Cycle for Good


    Ever feel like you’re trapped in a never-ending cycle of restriction, only to end up elbow-deep in a pizza by Friday night? Whether it’s eating at night or going way too hard on a “1200 calories” plan, we’ve all been there.

    The problem?

    It’s that classic binge-restrict cycle. You start out with the best intentions, cutting out carbs, and focusing on diet and nutrition like it’s your new full-time job, but by the end of the week, you’re starving and losing control.

    All that hard work feels wasted, and you’re back to square one.

    I get it—it feels impossible to keep that healthy weight when you’re caught in this cycle.

    But here’s the thing—it’s not just about willpower, and it’s not your fault. Weight loss psychology is a tricky business, but I’ve been there and come out the other side.

    I know exactly what it’s like to try losing 50 pounds or more, thinking “this time will be different,” only to face those same struggles again. But guess what?

    You can do this.

    Breaking the binge-restrict cycle for good is possible.

    No more crash dieting, no more feeling guilty about eating at night or swearing off all the foods you love.

    So, in this post, I’ll discuss:

    • Why the binge-restrict cycle happens (and why it’s so common)
    • Key weight loss psychology principles to break free from it
    • Practical losing weight tips to rebuild a balanced relationship with food
    • How to enjoy food without feeling guilty (yes, even carbs!)
    • Essential mindset shifts
    • Real-life strategies I used to kick the cycle and start losing weight the healthy way

    Breaking this cycle doesn’t mean swearing off your favourite foods or going on extreme diets. You can eat more than 1200 calories a day, and stop following the latest diet & exercise trends.

    It means finding balance, enjoying life without obsession, and embracing healthy weight management, not punishment.

    Let’s get into it.

    weight loss psychology

    Why the Binge-Restrict Cycle is a Total Nightmare

    Let’s face it—diets that promise to help you lose belly fat or drop weight fast often just lead to burnout. When you restrict too much, you start craving everything you’ve cut out.

    This cycle isn’t just a physical one; it’s a weight loss psychology trap that keeps you swinging between deprivation and overindulgence.

    Before you know it, you’re knee-deep in biscuits and crisps at 2 a.m., wondering why it’s happening again.

    I’ve been there.

    At one point, I thought 100% clean eating was the way to go—strict and no room for error. I followed every bit of advice out there about diet and nutrition, swearing off anything remotely indulgent.

    But what happened?

    Every time I restricted for too long, I’d end up caving and eating a whole large pizza in one sitting.

    The guilt? Oh, it was real. That’s the downside of those so-called “losing weight tips” that focus solely on restriction, ignoring weight loss psychology.

    If you find yourself stuck in the perfectionism trap, this deep dive into all-or-nothing thinking will help you break free and find balance.

    How I Broke the Cycle

    One day, I realised I wasn’t happy with the constant battle. I wasn’t living; I was just bouncing between restriction and binging.

    That’s when I decided to stop aiming for perfection and start focusing on balance.

    I allowed myself to enjoy food—yes, even carbs—and the world didn’t end!

    Instead of focusing on “bad” vs. “good” foods, I embraced moderation. And trust me, life got a whole lot better.

    I stopped obsessing over losing weight and started focusing on how I felt.

    I realised that food is just food, and finding the right nutrition plan was more important than rigid diets. This shift in weight loss psychology was a game-changer.

    10 Powerful Mindset Shifts to Break the Cycle for Good

    weight loss psychology

    Alright, let’s talk mindset. Breaking the binge-restrict cycle isn’t just about what you’re eating; it’s about who you believe you are and how you approach the entire journey.

    So, let’s dive into some key shifts that’ll help you break free from that exhausting cycle for good, using weight loss psychology principles to guide you.

    Identity and Self-Image

    Who do you believe you are? Your identity plays a massive role in your actions. If you keep telling yourself, “I’m someone who struggles with losing weight,” guess what?

    You’ll subconsciously make choices that reinforce that belief—like reaching for the biscuits after a stressful day.

    Shift your mindset. Instead, start seeing yourself as a person who takes care of your body, enjoys healthy habits, and makes consistent progress.

    Trust me, when you start believing you’re someone who thrives, everything changes.

    Motivation vs. Discipline

    Here’s a hard truth—motivation is unreliable. It comes and goes faster than a British summer.

    But discipline? That’s what keeps you going when motivation has packed its bags and gone on holiday.

    Build habits, not reliance on motivation. Focus on creating small, sustainable habits that’ll stick, no matter how unmotivated you feel. It’s the little things you do consistently that will get you to your goals.

    Emotional Eating

    Stress, boredom, sadness, happiness—food often becomes our go-to comfort blanket. We’ve all been there. But if you’re turning to food every time your emotions spike, that’s a slippery slope.

    Recognise your emotional triggers and develop coping strategies. Whether it’s mindfulness, journaling, or engaging in non-food-related activities, finding new ways to deal with your emotions will help you break the cycle of emotional eating.

    Emotional eating can feel tough to manage, but this guide offers actionable strategies to help you handle it without guilt.

    weight loss psychology

    All-Or-Nothing Thinking

    Perfectionism leads to burnout—every single time. If you think you need to be “perfect” on your journey, you’re setting yourself up for failure.

    One slip-up (hello, pizza night) doesn’t undo all your progress, but an all-or-nothing mindset will convince you it does.

    Aim for balance, not perfection. Sustainable weight loss is about consistency, not extremes.

    It’s okay to have a treat or skip a workout occasionally, as long as you keep going.

    Self-Sabotage and Fear of Success

    Now here’s a juicy one—self-sabotage. Sometimes, we don’t even realise we’re doing it, but that fear of change is real. Maybe you’re afraid of what success might mean—attention, new expectations, or stepping out of your comfort zone.

    Recognise those self-sabotage patterns. Whether it’s skipping workouts, overindulging, or the classic “I’ll start fresh on Monday,” recognising your patterns is the first step to breaking them.

    Rewarding Yourself with Food

    Using food as a reward is a tricky business. Sure, treating yourself is great, but rewarding yourself with food can reinforce unhealthy patterns, especially if it’s a regular thing.

    Find non-food rewards. Treat yourself to something that doesn’t derail your progress, like new workout gear, a massage, or a fun day out.

    Nutrition doesn’t need to be complicated. These easy tips will help you build a balanced diet without the overwhelm.

    Goal-Setting and Visualisation

    Don’t get stuck focusing on the end goal—like “I want to lose 20lbs.” Instead, break it down into actionable steps you can start today. Set realistic, process-based goals like “I will walk for 30 minutes daily” or “I will meal prep my lunches for the week.”

    Visualise your success. Spend time imagining yourself achieving your goals, but also visualise the process. What does your day-to-day look like when you’re living that healthy lifestyle? It’s a game-changer.

    Ready to set goals that stick? This guide breaks down goal-setting into practical, achievable steps.

    weight loss tips

    Developing a Growth Mindset

    If you’ve got a fixed mindset—thinking, “I’ll never lose weight; it’s too hard”—it’s time to flip the script. A growth mindset says, “I can learn how to get better at this.”

    Embrace challenges as learning opportunities. Instead of seeing obstacles as failures, view them as chances to improve and grow. You’re not stuck—you’re evolving.

    Mindful Eating

    Pay attention to your hunger and fullness cues. Learn to eat when you’re genuinely hungry and stop when you’re satisfied—not stuffed. Too often, we eat out of habit or emotion, not because we’re actually hungry.

    Practice mindfulness at meals. Slow down, savour the flavours, and enjoy the experience of eating. It makes a world of difference.

    Patience and Long-Term Thinking

    This is a big one for me, and Shape & Joy was born from this premise – you HAVE to find joy in the journey. Because let’s be real—weight loss takes time.

    It’s so easy to get frustrated when you don’t see results straight away, but slow and steady progress is the key to sustainability.

    Celebrate non-scale victories, like improvements in your energy, mood, fitness, and overall health. It’s not just about the number on the scale—it’s about how you feel and how you’re transforming your life.

    New to sustainable weight loss? Avoid common pitfalls by learning the top mistakes beginners make—and save yourself the frustration!

    Actionable Steps

    Let’s get into the actionable part. Breaking the binge-restrict cycle is 100% doable, and here’s how:

    Ditch the “Good” vs. “Bad” Food Mentality Diet and nutrition should be about balance, not punishment. Labelling foods as “bad” just sets you up for guilt. Instead, focus on overall nutrition, enjoying all foods in moderation. One indulgent meal won’t ruin your progress.

    Eat Regularly to Avoid Binging Skipping meals or sticking to rigid plans with only 1200 calories can backfire big time. If you’re starving, you’re going to binge. Simple as that. Instead, focus on eating regular, balanced meals that keep you satisfied. This helps prevent those late-night binges where you’re eating at night out of sheer hunger.

    how to stop binge eating

    Reintroduce Forbidden Foods Slowly Start including the foods you’ve been banning. Bring them back in small, manageable amounts, and watch them lose their power over you. This is the key to finding balance and losing weight without guilt.

    Stop Aiming for Perfection No one is perfect—not even the people who make bodybuilding or strict “lose belly fat” plans look easy. The truth is, aiming for 100% all the time is unrealistic. It’s about balance. Allow yourself to enjoy that slice of cake or cheeky takeaway now and then without going off the rails.

    Move Your Body for Joy, Not Punishment Exercise shouldn’t be about “working off” what you ate. It’s about feeling good and moving in ways you enjoy. Whether it’s walking, dancing, or weightlifting, make it fun. This will help you stay consistent and avoid seeing exercise as a chore.

    Weight Loss Psychology 101: Conclusion

    Listen, breaking the binge-restrict cycle isn’t easy, but it’s so worth it. You deserve to have a healthy relationship with food that doesn’t leave you feeling guilty, restricted, or out of control. With the right mindset and a little patience, you’ll find your balance.

    So here’s the plan: stop chasing the extreme diets and promises. Instead, start focusing on nutrition, consistency, joyful movement and treating yourself with kindness. I’m cheering you on every step of the way!

    And remember, you can do this. 💪

    Further Resources

    Studies

    Restricting Leads to Binging: Studies have shown that periods of restriction followed by refeeding—especially on those “forbidden” tasty foods—can lead to persistent binge behaviours. This cycle has been found to mirror patterns in bulimia nervosa, showing just how much of a biological and psychological impact restriction can have (Hagan & Moss, 1997).

    The Mental Toll of Restriction: Research shows that when you restrict yourself, it’s easy to become totally preoccupied with food, feel more emotional, and eventually end up bingeing as soon as you loosen the reins. So, rather than diving into strict diets, a balanced approach is key if you want to steer clear of these negative mental side effects (Polivy, 1996).

    Stress + Restriction = Binge Triggers: Studies have shown that stress combined with past dieting makes you even more prone to binge episodes, especially when those foods you’ve been craving are finally on the menu. This pattern might sound familiar if you’ve ever found yourself craving a takeaway after a tough week. It’s not just you; it’s how stress and restriction interact (Hagan et al., 2002).

    Your Brain’s Reaction to Calorie Restriction: The research found that calorie restriction cranks up activity in the brain’s reward and motivation areas, which means you’re more likely to find food irresistible after days of dieting. No wonder sticking to extreme diets often feels impossible! (Stice, Burger, & Yokum, 2013).

    1. How to Create Habits That Stick

      Starting new habits? Easy as pie. Want to create habits that stick though? That’s where things get interesting. We’ve all had that burst of energy, haven’t we? You know the one—when you’re all fired up, setting goals left, right, and centre, only to hit a wall two weeks later and think, “What was I doing again?”

      The thing is, habit-building is not about willpower. Nope. It’s about being smart and setting up small, no-fuss actions that fit right into your everyday life. Whether you’re giving yourself a good ol’ life overhaul or just trying to get your act together, it’s these teeny-tiny habits that make all the difference.

      If you’re fed up with the whole start-stop cycle and finally ready to stick to something, you’re in the right place. Let’s crack on with how to create habits that stick like superglue.

      This post is part of my ‘Change Your Life’ series, by the way. If you haven’t yet, check out “How to Get Your Life Together in 3 Simple Steps.” You won’t regret it.

      how to create habits that stick

      Why Habits Are the Secret Sauce for Long-Term Success

      Habits aren’t just about ticking off a checklist. They’re the building blocks of real change.

      Want to turn your life around in the next year, or even the last few months of the year? Then your habits are where it all begins.

      Breaking a bad habit or picking up a good one—it’s those small, regular actions that pile up and lead to BIG results.

      For anyone feeling that itch, check out my post on reinventing yourself in your 30s for a fresh perspective.

      Step 1: Start Small (No, Smaller Than That) and Be Consistent

      The number one mistake I’ve made—and let’s be honest, we’ve all done it—is going too big, too fast. You think, “Right, I’m going to overhaul my life, sort out everything, all at once.”

      And guess what?

      It’s not sustainable.

      Here’s the secret: you don’t need to change everything overnight. Start small.

      Like, ridiculously small.

      Want to kick off a new morning routine? Forget about an hour-long workout or cooking a full-on breakfast from scratch.

      Just start by drinking a glass of water when you wake up or doing 5 minutes of stretching. I’m serious—5 minutes.

      And track it. I’m telling you, having a visual reminder, like a habit tracker, does wonders. It’s like giving your brain a little high-five every time you stick with it.

      Trust me, on days when you’re ready to sack it all off, that little visual progress? It keeps you going.

      Consistency is key! It’s not about grand gestures but small daily actions that lead to big changes. For more on why staying consistent is crucial, have a read through ‘The Importance of Consistency: Small Habits Lead to Big Results!

      Step 2: Connect the Dots—Habits and Bigger Goals

      create habits that stick and routines and goals

      It’s so much easier to create habits that stick when you know why you’re doing something. Like, seriously. Your habits should feed into a bigger picture.

      Whether it’s your health, personal growth, or smashing it in your career, those small daily actions are the fuel.

      For me, it was getting my health in order. I had to connect the dots between my little habits and the bigger goal of feeling better in my skin, both physically and mentally.

      It wasn’t just about losing weight—it was about showing up for myself every single day.

      Those morning runs? They weren’t just about exercise; they were my time to clear my head and reset.

      When you link your daily habits to your bigger goals, it creates unstoppable momentum. Need help setting and smashing those goals? Take a look at ‘Setting Goals and Crushing Them: Proven Strategies!’.

      Step 3: Make Your Routine Yours

      You’ve got to make your routine fit you, not the other way around. We’ve all tried those cookie-cutter routines, right?

      They might work for a week, tops, before you’re back to square one.

      Here’s where I went wrong in the past—I’d plan these epic routines that looked great on paper but were a nightmare to actually stick to.

      So, I started simple. A daily checklist, some realistic goals, and boom—progress.

      Building routines that stick requires a little behavioural know-how. If you want to dive deeper into how habits form and how to create ones that last, check out my post ‘Mastering Habit Formation and Behaviour Change for Your Health’.

      Step 4: Track Your Progress Like a Hawk (And Celebrate!)

      Keeping a habit tracker has been one of the biggest game-changers for me. Whether it’s fitness, journaling, or even just taking time for myself, tracking gives me that little nudge to keep going.

      And don’t forget to celebrate. I used to skip this part—who has time, right? But celebrating small wins, even if it’s just a mini fist-pump moment, keeps you motivated.

      You don’t need to wait until you’ve hit the big goal to pat yourself on the back. Did you hit your habit for 10 days straight?

      Time to treat yourself!

      selective focus photography of multicolored confetti lot

      Tracking your progress and staying consistent takes discipline, but it’s totally doable! For a little inspiration, check out my post on ‘Examples of Self-Discipline: How to Stay Consistent’.

      Step 5: Be Flexible, Not Perfect

      Here’s the thing—life’s messy. There’s no such thing as a perfect routine, and that’s fine.

      You’ve got to roll with the punches, make adjustments, and keep moving. If you skip a day, don’t throw your toys out the pram.

      Just pick up where you left off.

      Final Thoughts: Let’s Create Habits That Stick

      Building habits is the backbone of change, full stop. You want to change your life? It starts with those daily, seemingly small actions.

      Whether it’s a self-improvement challenge, getting fit, or just sorting out your routine, habits are where it all happens.

      So, let’s ditch the all-or-nothing mindset! Keep your habits small, doable, and consistent. You’ll be amazed at how far you can go when you stop overwhelming yourself and just keep going, one tiny step at a time.

      At the end of the day, consistency trumps motivation every time. If you’re looking for more ways to stay on track, my post ‘Consistency Over Motivation: 5 Ways to Stay on Track’ is a must-read.

      Further Resources

      Studies

      The importance of starting small and being consistent is supported by the idea that good habits, once established, can become automatic behaviours that don’t require constant willpower. This allows for long-term goal achievement by bypassing the need for daily motivation or self-control (Fiorella, 2020).

      Another study confirms that individuals with higher self-control don’t necessarily exert more effort but rely on established habits to achieve their goals, indicating that habits mediate between self-control and positive outcomes (Galla & Duckworth, 2015).

      Habits are a critical mechanism that allows people to regulate behaviour and achieve long-term goals without relying heavily on willpower. The formation of habits can support goal-directed behaviour, and their automaticity helps individuals maintain actions like healthy eating and regular exercise (Aarts & Dijksterhuis, 2000).

      Habit tracking and celebrating progress have been shown to reinforce goal adherence. Studies indicate that people who track their behaviour or create simple, manageable goals are more likely to maintain their habits, leading to improved outcomes in areas like weight loss or physical health (Cleo et al., 2017).

      Tailoring routines to individual preferences and making adjustments when life circumstances change has been highlighted in long-term health habit studies. In one example, participants emphasised that small, personalised changes were key to their success over time (Følling et al., 2022).

    2. Achieve Breakthrough Results with the “Be, Do, Have” Mindset

      be do have mindset

      Right, let’s cut to the chase. How many times have you started a diet thinking, “Once I lose the weight, then I’ll be the kind of person who eats healthy and enjoys working out”? Or, “Once I hit my goal weight, then I’ll feel confident, happy, and finally have my life together”? That, my friend, is the Have, Do, Be mindset, and it is completely backwards.

      If you want lasting weight loss, more energy, and a healthier lifestyle, you need to flip that thinking on its head. You need to start with who you are, because when you become the type of person who prioritises their health, the right actions follow naturally, and the results take care of themselves.

      This is where the Be, Do, Have mindset comes in. Instead of waiting to have the body you want before you do the things that make you feel healthy and be the person you want to be, you start by shifting your identity.

      Let’s break it down properly.


      Understanding the Be, Do, Have Mindset

      The Be, Do, Have mindset is about becoming the person first, so that the right actions feel natural and lead to lasting results.

      Most people get stuck in the Have, Do, Be trap, which goes like this:

      • “Once I have the perfect body, then I’ll do all the right things, and finally be healthy and confident.”

      The problem is that this is not how habits work.

      Instead, flip the script:

      • “I am a healthy, active person. Because of that, I make choices that align with this identity, and as a result, I achieve my goals.”

      When I lost over 80 pounds, it was not because I suddenly found the perfect diet. It was because I stopped thinking of myself as “someone who is trying to lose weight” and started thinking of myself as someone who prioritises their health.

      And once I did that, the choices that felt impossible before became second nature.

      This is why mindset matters more than meal plans or workout routines. You can have the best programme in the world, but if you do not believe you are the kind of person who follows through, you will not stick with it.

      So, let’s break down how to implement the Be, Do, Have mindset in a way that actually works.


      Be – Developing the Right Mindset

      This is where everything starts. Before you even think about what workouts to do or what meals to eat, you need to decide who you are.

      Ask yourself:

      • What kind of person do I want to be?
      • What habits does that person have?
      • What daily choices do they make?

      If you want to be someone who is fit, healthy, and full of energy, then that person probably:

      • Moves their body regularly
      • Eats food that fuels them
      • Listens to their body rather than following fad diets
      • Does not obsess over the number on the scale

      Visualisation and Affirmations: Getting Your Brain on Board

      Your brain responds to the story you tell it. If you constantly tell yourself, “I always fail at weight loss,” your brain will believe it and make sure you find proof to support that belief.

      So, let’s rewrite the script.

      Try this:

      • Visualisation: Every morning, picture yourself as that healthy, confident person. What do they wear? How do they act? What kind of food do they enjoy?
      • Positive affirmations: Repeat statements like, “I am the kind of person who makes healthy choices effortlessly.”

      It might feel silly at first, but rewiring your brain is half the battle.

      Surround Yourself with Positivity

      Your environment plays a big role in shaping your mindset. If you are surrounded by people who constantly complain about dieting, skip workouts, or make you feel guilty for trying to improve yourself, it is going to be an uphill battle.

      Swap out:

      • Friends who roll their eyes when you order a salad
      • Social media accounts that make you feel bad about yourself
      • Negative self-talk that tells you this is “just another failed attempt”

      For:

      • Supportive people who lift you up
      • Fitness and mindset content that inspires you
      • Daily reminders that you are capable of change

      Do – Taking Consistent, Joyful Action

      Once you have decided who you are, it is time to act like that person would.

      Most people fail at weight loss because they pick actions they hate. If you are dragging yourself through miserable workouts and eating boring salads, no wonder you keep quitting.

      The Be, Do, Have mindset says: choose actions you actually enjoy, so they feel effortless.

      Finding Joy in Movement

      Forget workouts you hate just because they “burn more calories.”

      • If you hate running, try weightlifting.
      • If the gym makes you anxious, try at-home workouts.
      • If structured exercise is not your thing, go for a hike, dance, or do yoga.

      The goal is to move because it feels good, not because you are punishing yourself for what you ate.


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      Eating in a Way That Aligns with Your Identity

      A person who prioritises their health does not diet constantly. They eat in a way that fuels them, satisfies them, and fits their life.

      • No more “starting over Monday” after a weekend binge.
      • No more restricting yourself so much that you give up.
      • Instead, eat how a healthy person eats—with balance, not extremes.

      This means:

      • Making nutritious choices most of the time
      • Enjoying treats without guilt
      • Focusing on consistency over perfection

      Have – Achieving the Results You Want

      Now for the best part—when you focus on being the right person and doing the right things, the results take care of themselves.

      Setting Goals That Actually Stick

      Instead of saying, “I need to lose 20 pounds,” shift it to:

      • “I want to feel stronger and have more energy.”
      • “I want to move my body in a way that makes me happy.”

      The weight loss will happen naturally when you stop obsessing over it.

      Tracking Progress Without Getting Obsessed

      Forget only relying on the scale. Try tracking:

      • How strong you feel
      • How well you sleep
      • How your energy levels improve
      • How your clothes fit

      Because those things matter far more than a number.

      Celebrating Small Wins

      Every time you make a choice that aligns with your new identity, that is a win.

      • Got a workout in, even if it was short? Win.
      • Chose a nutritious meal when you could have skipped it? Win.
      • Said “I am capable of change” instead of “I always fail”? Massive win.

      Final Thoughts: The Be, Do, Have Mindset in Action

      If you have been waiting to have the body you want before you act like a healthy person, it is time to flip the script.

      Be the kind of person who prioritises their health.
      Do the things that person would do.
      Have the results as a natural consequence.

      Because the truth is, you do not have to wait to be the person you want to be. You can start acting like them today. And when you do, the results will come.

      Now, tell me—what is one small way you are going to start being that person today? Let’s hear it.


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      Further Reading

      • Positive Correlation with Exercise Frequency: Individuals with a growth mindset about fitness are more likely to engage in regular physical exercise. This relationship is mediated by higher self-efficacy and the value they place on fitness (Orvidas, Burnette, & Russell, 2018).
      • Impact on Exercise Efficacy: Growth mindsets about fitness lead to increased exercise intentions and improved perceptions of exercise efficacy and value, though direct manipulation of mindsets may not always predict immediate changes in exercise behaviour (Orvidas, Burnette, & Russell, 2018).
      • Adaptability and Positive Emotions: Growth mindsets foster adaptability, which in turn enhances positive learning emotions, self-concept, and self-efficacy while reducing anxiety (Zarrinabadi et al., 2021).
      • Overall Benefits: Growth mindsets are associated with better mental health, resilience, and well-being, helping individuals to better manage stress and overcome challenges in various aspects of life, including health and fitness (Haimovitz, 2019).
    3. 5 Types of Mentality: A New Approach To Healthy Habit Changes

      Right then, let’s talk mentality. It’s the make-or-break factor in your health journey, the thing that determines whether you power through setbacks or crumble at the first hurdle. And here’s the kicker—your mentality isn’t set in stone. It’s not a personality trait you’re stuck with. The types of mentality you adopt can either fuel your success or sabotage it entirely.

      Want to know which ones are holding you back? More importantly, want to know how to fix them?

      Let’s dive into the five biggest mentality types that can shape your fitness and weight loss journey for better or worse.


      1. Fixed Mindset vs. Growth Mindset – The Mentality That Makes or Breaks You

      Fixed Mindset: Stuck in the Same Old Patterns

      If you’ve ever thought, “I’ll never be fit” or “I’m just not the type of person who can lose weight,” then congratulations, you’re dealing with a fixed mindset.

      This mentality tells you that your abilities are set in stone. If you struggle with weight loss, you assume that’s just who you are, rather than something you can change.

      Why this mentality holds you back:

      • You give up at the first sign of difficulty.
      • You see failure as proof that you are not good enough.
      • You avoid challenges because you are scared of looking bad.

      Growth Mindset: The Mentality for Winners

      A growth mindset tells you that skills, habits, and success are built over time, not something you are just born with. Instead of seeing failure as proof you should quit, you see it as a lesson.

      How to shift into a growth mindset:

      • Accept that progress takes time.
      • Treat setbacks as learning opportunities, not proof that you have failed.
      • Focus on what you can do, instead of what you cannot do yet.

      Next time you hear that little voice in your head saying, “I can’t do this,” add one tiny word: “I can’t do this yet.”


      2. All-or-Nothing Mentality – The Perfectionist Trap

      If you have ever thought, “Well, I already ate a biscuit, so I might as well eat the whole packet and start again Monday,” then congratulations—you have fallen into the all-or-nothing mentality.

      This mentality makes you believe that if you cannot be perfect, then it is not worth trying at all. Spoiler alert: perfection does not exist.

      Why this mentality will wreck your progress:

      • You either follow your diet perfectly or go completely off the rails.
      • You are either smashing workouts every day or doing nothing at all.
      • One “bad” meal means your entire diet is ruined.

      How to ditch all-or-nothing thinking:

      • Health is not about being perfect, it is about being consistent.
      • Messed up one meal? No big deal. Just get back on track at your next meal.
      • Progress, not perfection, is what matters.

      3. Process-Oriented vs. Outcome-Oriented Mentality – Are You Enjoying the Journey?

      Outcome-Oriented Mentality: Obsessed with the Finish Line

      If your only focus is hitting a goal weight, you are probably making the journey miserable for yourself.

      You ignore all the good things happening along the way—more energy, better sleep, feeling stronger—because you are fixated on the number on the scale.

      Why this mentality will keep you stuck:

      • You feel like a failure if results do not happen fast enough.
      • You rush through the process, desperate for results.
      • You lose motivation as soon as progress slows down.

      Process-Oriented Mentality: Learning to Love the Journey

      People who actually keep the weight off have one thing in common: they enjoy the process of getting healthier.

      How to shift into a process-oriented mentality:

      • Focus on small daily wins like eating more vegetables, lifting heavier, or running further.
      • Set process-based goals like “I’ll work out three times a week” instead of “I’ll lose 5kg.”
      • Stop living for some future moment and start enjoying right now.

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      4. Victim Mentality – The “It’s Not My Fault” Mindset

      Ever catch yourself thinking, “I just have bad genetics” or “I don’t have time to be healthy”? That is the victim mentality talking.

      Why this mentality holds you back:

      • You blame external factors instead of taking responsibility.
      • You believe that nothing is in your control.
      • You focus on excuses instead of solutions.

      How to ditch the victim mentality:

      • Take ownership—yes, life throws obstacles at you, but you get to choose how you respond.
      • Focus on what you can control instead of what you cannot.
      • Stop waiting for perfect conditions—start where you are, with what you have.

      Related Post: How to Stop Yo-Yo Dieting for Good


      5. Flexible vs. Rigid Mentality – Adaptability is Key

      Rigid Mentality: The “My Way or No Way” Approach

      You have a plan, and you refuse to change it, no matter what. You eat the same meals, do the same workouts, and if life throws a curveball? You panic.

      Why this is a problem:

      • Life is unpredictable. If you cannot adapt, you will quit as soon as something disrupts your routine.

      Flexible Mentality: The Key to Long-Term Success

      People with a flexible mindset roll with the punches. They adjust their approach when needed instead of throwing in the towel.

      How to develop a flexible mentality:

      • Can’t get to the gym? Do a home workout.
      • Travelling? Find meals that fit your goals instead of stressing about a perfect diet.
      • Had a rough week? Instead of quitting, adjust your plan and keep going.

      Types of Mentality: Final Thoughts

      Your mentality matters. The way you think shapes the way you act, and that determines your results.

      • Fixed vs. Growth Mindset: Stop thinking you cannot change. You can.
      • All-or-Nothing Mentality: Progress beats perfection every time.
      • Process vs. Outcome: Enjoy the journey. That is where the real transformation happens.
      • Victim Mentality: Take ownership. You have more control than you think.
      • Flexible vs. Rigid: Adaptability is the key to long-term success.

      Now, which of these types of mentality have been holding you back? And more importantly, which one are you going to change first? Let me know in the comments.


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      TYPES OF MENTALITY
    4. How Positive Affirmations Can Transform Your Weight Loss Journey

      positive affirmations for losing weight

      Be honest—how often do you catch yourself thinking, “I’ll never lose the weight,” or “I’m just not meant to be fit”? If those kinds of thoughts pop up more than you’d like, you’re not alone. But here’s the good news—you can rewire your brain to think more positively. And it starts with something incredibly simple: positive affirmations.

      I know, I know—affirmations can sound a bit woo-woo. But science backs this up! Regularly practicing positive self-talk can rewire your brain, boost your confidence, and even help you make better choices when it comes to food, exercise, and self-care.

      So, if you’re ready to ditch the negative self-talk and start believing in yourself, let’s dive into how positive affirmations can shift your mindset and help you finally achieve your weight loss goals.

      What Are Affirmations & Why Do They Work?

      An affirmation is a positive statement designed to shift your thoughts, emotions, and actions. Think of them as mini pep talks for your brain—but with real, science-backed benefits.

      When you repeat positive affirmations, you’re training your brain to replace limiting beliefs with empowering ones. Over time, this can:

      • Boost motivation
      • Increase confidence
      • Strengthen resilience
      • Help you make healthier choices

      Basically, affirmations work by helping you rewire your thinking—and that can be a game-changer for your weight loss journey.

      The Science Behind Affirmations

      If you’re skeptical, I get it. Saying nice things to yourself might sound too simple to actually work. But your brain is powerful, and affirmations tap into its ability to change and adapt—a concept called neuroplasticity.

      Here’s how it works:

      • Your brain forms new neural connections based on what you repeat—whether that’s positive or negative thoughts.
      • If you constantly tell yourself “I’ll never lose weight,” your brain believes it.
      • But if you start saying “I am capable of change,” your brain believes that too.

      And the best part? Affirmations don’t just change your thoughts—they can also influence your brain chemistry!

      Repeating positive affirmations triggers the release of dopamine and serotonin, the “feel-good” chemicals that boost motivation and create a positive feedback loop.

      Translation? The more you affirm yourself, the easier it gets to make choices that align with your goals.

      Studies and Research Supporting the Effectiveness of Positive Affirmations for Losing Weight

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

      Studies:

      How Affirmations Help with Weight Loss

      Most people think weight loss is all about diet and exercise—but the truth is, your mindset is just as important.

      If you’re stuck in a cycle of negative self-talk, you’re more likely to:

      • Give up after small setbacks
      • Emotionally eat or binge when stressed
      • Feel like you’re “failing” instead of making progress

      But when you shift your mindset, you’ll:

      • Stay motivated, even when progress feels slow
      • Make choices that align with your goals
      • Feel empowered instead of defeated

      That’s why positive affirmations aren’t just “feel-good” phrases—they’re a powerful tool to keep you focused, motivated, and committed to long-term success.

      How to Use Affirmations for Weight Loss

      • Pick affirmations that resonate with you. Choose ones that feel authentic and align with your goals.
      • Say them daily. Repeat them in the mirror, write them down, or even record yourself saying them.
      • Use them when you need a boost. Feeling discouraged? Pull out your affirmations and remind yourself what you’re capable of.
      • Make it fun! Stick affirmations on your mirror, set them as phone reminders, or even turn them into a mantra during workouts.

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      100 Positive Affirmations For Losing Weight

      Nutrition

      1. I nourish my body with wholesome and nutritious foods.
      2. Every meal I eat is a step towards optimal health.
      3. I listen to my body and provide it with the fuel it needs.
      4. Fresh, whole foods are a source of energy and vitality for me.
      5. I make mindful choices that support my overall well-being.
      6. Water is my go-to beverage, keeping me hydrated and refreshed.
      7. I savour the taste of nutritious foods that promote my health.
      8. I choose foods that nourish my body and mind in a balanced way.
      9. My body deserves to be treated with respect through healthy eating.
      10. Nutrient-dense foods are the foundation of my daily diet.
      11. I am grateful for the abundance of nutritious options available to me.
      12. I appreciate the positive impact of healthy eating on my body.
      13. My relationship with food is one of balance, joy, and nourishment.
      14. I am mindful of portion sizes and eat in moderation.
      15. My body thrives on a variety of colourful and nutrient-rich foods.
      16. I make choices that promote longevity and vitality.
      17. Healthy eating is a gift I give to myself each day.
      18. I trust my body’s signals and eat intuitively.
      19. I am in control of my food choices and make wise decisions.
      20. I fuel my body with love and respect through conscious eating.
      21. Each bite I take contributes to my overall health and well-being.
      22. I am grateful for the nutrients that support my body’s functions.
      23. I choose foods that promote both physical and mental wellness.
      24. My body is a temple, and I nourish it with reverence.
      25. I celebrate the positive impact of nutritious choices on my life.

      Exercise

      1. I honour my body with regular physical activity.
      2. Exercise is a joyful and invigorating part of my daily routine.
      3. My strength and endurance increase with every workout.
      4. I am committed to maintaining a healthy and active lifestyle.
      5. Movement is a gift, and I am grateful for the ability to exercise.
      6. I enjoy the process of getting stronger and more resilient.
      7. Physical activity brings me clarity and reduces stress.
      8. I find joy in different forms of exercise that suit my preferences.
      9. My body is capable, and I trust its ability to move gracefully.
      10. Exercise is an investment in my long-term health and well-being.
      11. I prioritize consistency in my fitness routine.
      12. Every step I take is a step towards a healthier me.
      13. I embrace the challenge of pushing my physical limits.
      14. I am becoming stronger and more resilient with each workout.
      15. Exercise is a form of self-care that I wholeheartedly embrace.
      16. I appreciate the positive changes in my body through regular activity.
      17. Movement enhances my mood and boosts my energy levels.
      18. I enjoy the sense of accomplishment after completing a workout.
      19. My body craves movement, and I respond with joyful exercise.
      20. I am dedicated to maintaining a fit and active lifestyle.
      21. Exercise empowers me and helps me overcome challenges.
      22. I am grateful for the opportunity to move and strengthen my body.
      23. Physical activity is a cornerstone of my overall well-being.
      24. I listen to my body’s needs and adapt my exercise routine accordingly.
      25. I celebrate the progress and achievements in my fitness journey.

      Losing Weight

      1. I am on a journey towards a healthier and happier version of myself.
      2. Each healthy choice I make brings me closer to my weight loss goals.
      3. My body deserves the best care, and I am committed to providing it.
      4. I release excess weight with love and gratitude for my body.
      5. I trust the process of my weight loss journey and remain patient.
      6. I am transforming my body into a healthier and more vibrant state.
      7. My weight does not define my worth; I am worthy and valuable.
      8. I choose foods and activities that support my weight loss goals.
      9. I am proud of the progress I am making on my weight loss journey.
      10. I focus on creating a sustainable and healthy lifestyle.
      11. I am becoming leaner, stronger, and more confident each day.
      12. My body is a reflection of the love and care I give it.
      13. I let go of unhealthy habits that no longer serve my well-being.
      14. I listen to my body’s signals of hunger and fullness.
      15. I am grateful for the positive changes happening in my body.
      16. I release the need for emotional eating and find healthier outlets.
      17. I trust in my ability to make choices that support my weight loss.
      18. I am in control of my eating habits and make mindful choices.
      19. I am losing weight in a way that is sustainable and enjoyable.
      20. My body is a beautiful work in progress, and I embrace it fully.
      21. I celebrate every small victory on my weight loss journey.
      22. I focus on the positive changes in my body and mindset.
      23. I am creating a healthy relationship with food and my body.
      24. I am proud of the commitment I have to my weight loss goals.
      25. I am grateful for the support and encouragement I receive on my journey.

      Body Image

      1. I love and accept my body unconditionally.
      2. My body is unique, and I celebrate its individuality.
      3. I am more than my physical appearance, I am a whole person.
      4. I treat my body with kindness and speak to it with love.
      5. I am grateful for the abilities and strength of my body.
      6. I focus on what my body can do rather than how it looks.
      7. I release the need for perfection and embrace my imperfections.
      8. My self-worth is not determined by my appearance.
      9. I appreciate the beauty that comes from self-love and acceptance.
      10. I let go of comparisons and honour my own journey.
      11. I am deserving of love and respect, regardless of my size or shape.
      12. I choose to see the beauty in myself and others.
      13. My body is a vessel for my unique and wonderful spirit.
      14. I am at peace with my body, exactly as it is in this moment.
      15. I reject societal standards and embrace my own definition of beauty.
      16. I am grateful for the strength and resilience of my body.
      17. I am not defined by the opinions or judgments of others.
      18. I nourish my body with love, gratitude, and positive thoughts.
      19. I release negative self-talk and replace it with affirmations of self-love.
      20. I honour my body by taking care of it with love and compassion.
      21. My body is a source of power, and I am proud of it.
      22. I am worthy of self-love and acceptance, just as I am.
      23. I choose to see the beauty in every part of myself.
      24. I appreciate the journey my body has taken me on and continues to take me through.
      25. I am confident, beautiful, and comfortable in my own skin.

      Positive Affirmations For Losing Weight: Conclusion

      Losing weight isn’t just about what you eat or how you exercise—it’s also about how you think.

      Your thoughts shape your actions, and when you fuel your mind with positive affirmations, you create a mindset that supports your success. No more self-doubt, no more negative self-talk—just a stronger, more confident you.

      Now, tell me—what’s one affirmation you’re going to use today? Drop it in the comments below!


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    5. Get Rid of Stress Belly: Practical Tips

      Get Rid of Stress Belly

      Get Rid of Stress Belly: Science-Backed Ways to Reduce Cortisol & Burn Belly Fat

      Alright, love, let’s get straight to it—stress belly is a real thing. If you’ve been eating well, moving your body, and still wondering why your midsection isn’t budging, your cortisol levels could be the culprit.

      Chronic stress triggers cortisol spikes, and when that happens, your body stores fat right around your belly. Annoying? Yes. Fixable? Also yes. But here’s the thing: no amount of crunches or detox teas will get rid of it—you need to focus on lowering cortisol and balancing your hormones first.

      So, in this post, I’ll cover:

      • Why stress leads to belly fat storage (spoiler: it’s not just about calories)
      • How to balance cortisol levels naturally
      • Science-backed ways to reduce stress belly without extreme dieting

      Let’s go.

      Why Stress Belly Happens (Even If You’re Doing Everything “Right”)

      Your body isn’t out to sabotage you—it’s wired for survival. When stress levels stay high, your body thinks it’s in danger and holds onto fat as an energy reserve. And guess where it likes to store that extra energy? Right around your belly.

      Here’s why:

      • Cortisol increases fat storage, especially in the abdominal area
      • High cortisol keeps insulin elevated, making it harder to burn fat
      • Chronic stress slows metabolism, so you burn fewer calories at rest
      • Cortisol can lead to overeating, but even if you’re eating normally, it can still cause weight gain

      And just to make things more fun (sarcasm), even if you lose weight overall, a stubborn stress belly can hang on if cortisol isn’t managed.

      But don’t worry—we’re not here to accept our fate. Let’s fix this.

      Balance Blood Sugar to Keep Cortisol in Check

      If your diet looks like a rollercoaster of sugar highs and crashes, your cortisol is probably working overtime trying to keep up. Every time your blood sugar spikes and crashes, your body pumps out more cortisol, making stress belly worse.

      Here’s how to fix cortisol levels naturally with food:

      • Start your day with a protein-packed breakfast. Swap the toast-only breakfast for eggs, Greek yogurt, or a protein smoothie
      • Pair carbs with protein and fat. This slows digestion, stabilises blood sugar, and keeps cortisol balanced
      • Eat regularly. Long gaps between meals lead to cortisol spikes. Aim for balanced meals every 3-5 hours

      Try this: Instead of grabbing a sugary snack, go for almonds and dark chocolate. They’re rich in magnesium, which helps lower cortisol naturally.

      Prioritise Sleep (Because a Tired Brain = More Belly Fat)

      Bad sleep and belly fat go hand in hand. Poor sleep skyrockets cortisol, increases cravings, and slows metabolism. If you’ve ever woken up exhausted and spent the whole day ravenous and craving junk food, that’s cortisol and sleep deprivation teaming up against you.

      Here’s how to reduce high cortisol levels at night:

      • Create a wind-down routine—dim the lights, avoid screens, and relax before bed
      • Take magnesium before bed—it lowers cortisol and helps you sleep deeper
      • Avoid late-night stress—scrolling emails or having heated debates before bed doesn’t help

      Try this: If you wake up between 2-4 AM, it could be a cortisol spike caused by low blood sugar. A small protein and carb snack before bed, like Greek yogurt and berries, can help.


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      Train Smart (Because Too Much HIIT Can Backfire)

      Exercise is amazing for fat loss, but if you’re smashing high-intensity workouts every day, you might be making stress belly worse.

      Too much intense exercise raises cortisol. When your body is constantly in fight-or-flight mode, it holds onto fat instead of burning it.

      • Focus on strength training. Lifting weights helps lower cortisol and build lean muscle
      • Prioritise low-impact movement. Walking, yoga, or Pilates lower stress and improve fat loss
      • Save HIIT for 1-2 times per week, not every day

      Try this: Swap one of your HIIT workouts for a 30-minute walk outdoors. It’s scientifically proven to reduce cortisol and promote fat loss.

      Manage Stress Without Emotional Eating

      If stress automatically equals snacks, you’re not alone. Cortisol increases hunger hormones, making it harder to tell the difference between real hunger and stress cravings.

      Instead of reaching for food when stress hits, try these cortisol-lowering hacks instead:

      • Deep breathing exercises. Just five deep breaths can lower cortisol instantly
      • Get outside. Natural light and fresh air help lower stress hormones fast
      • Essential oils. Lavender, chamomile, and sandalwood are proven to lower cortisol naturally

      Try this: Next time a craving hits, drink a glass of water and take five deep breaths first. You’ll be surprised how often it’s stress, not actual hunger.

      Try Science-Backed Supplements That Help Reduce Cortisol

      Sometimes, food and lifestyle tweaks aren’t enough, and that’s where supplements can help. Cortisol imbalance supplements have been shown to reduce stress belly by lowering cortisol and improving fat metabolism.

      Discover the best cortisol-lowering supplements for belly fat loss, here.

      How to Reduce High Cortisol Levels for Good!

      If stress has been running the show—messing with your energy, cravings, and waistline—it’s time to take back control. This series is all about lowering cortisol naturally, stopping stress-driven weight gain, and helping you feel like yourself again.

      Explore the full series:

      Final Thoughts: You Can Get Rid of Stress Belly Without Starving Yourself

      The truth is, stress belly isn’t just about calories—it’s about hormones. If you focus on:

      • Balancing blood sugar with protein, fat, and fibre to keep cortisol stable
      • Getting better sleep because sleep loss increases belly fat
      • Training smart instead of punishing yourself with too much cardio
      • Managing stress without using food as a coping mechanism
      • Using the right supplements, like magnesium and ashwagandha

      Then you can finally lose that stubborn stress belly without crazy diets or hours of cardio.


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    6. Why Your Weight Loss Motivation Keeps Running Out—And How to Fix It

      weight loss motivation

      Ever started a new weight loss plan feeling on top of the world—only to crash and burn a few weeks later? One day, you’re meal-prepping like a pro, smashing your workouts, and feeling unstoppable. Then, suddenly… your weight loss motivation vanishes.

      You’re tired, fed up, and questioning why you even started.

      Sound familiar?

      You’re not alone. Motivation is unreliable. It’s like a battery—it starts strong but drains fast, especially when you’re taking on big, exhausting changes all at once.

      The key? Stop relying on motivation alone. Instead, focus on consistency, habits, and making your journey enjoyable. Let’s break it down.


      Think of Motivation Like a Battery

      At the start of your journey, your motivation battery is fully charged—you’re excited, determined, and ready to take on the world. But the bigger the challenge, the more energy it drains.

      If you don’t recharge, your motivation will run out.

      Here’s how to keep your battery topped up:

      Break big goals into smaller ones. Instead of aiming to lose 20 lbs, focus on 5 lbs at a time. Small wins = motivation boost!

      Celebrate progress! Reward yourself when you hit milestones. (And no, I don’t mean only with food—think new gym gear, a self-care day, or anything that makes you feel GOOD.)

      Stop making things harder than they need to be. If you hate your workouts or meals, they’re going to drain your battery fast.


      Consistency Over Motivation—Every Time

      Let’s get one thing straight: Motivation is temporary. The people who succeed don’t always “feel like it” every day—they’ve just built consistent habits that keep them going.

      Small daily habits > Extreme short-term effort.

      What doesn’t work:

      • Starving yourself for a week, then bingeing.
      • Exercising every day for two weeks, then quitting.
      • Trying to overhaul your whole lifestyle overnight.

      What does work:

      • Making small, sustainable changes.
      • Prioritising progress over perfection.
      • Building habits that fit into your life long term.

      Your body won’t transform overnight. But every small, consistent effort adds up—even if you can’t see the results right away.


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      Weight Loss Motivation

      Focus on Habits, Not Just Motivation

      Weight loss motivation fades, but habits stick. The best way to make lasting changes? Atomic habits—small, easy steps that build up over time.

      How to Build Habits That Last:

      • Identify what’s holding you back. Are your current habits helping or hurting your progress?
      • Set specific goals. Don’t just say, “I want to eat healthier.” Say, “I’ll add a serving of veggies to my lunch every day.”
      • Make small changes. Instead of forcing yourself into an hour-long workout, start with 10 minutes a day.
      • Track progress. Use a habit tracker or journal to stay accountable.
      • Celebrate small wins! Every step forward counts—even if it’s just choosing water over soda.

      Think of it as improving your life just 1% at a time. It adds up!


      You Shouldn’t Be Miserable

      Look, if you hate your workouts and meals, you’re doing it wrong.

      Yes, weight loss takes effort—but it shouldn’t feel like punishment. If you’re forcing yourself through workouts you dread and eating food you hate, you’re setting yourself up for failure.

      • Don’t swap workouts you love for ones you “should” do.
      • Don’t eat boring meals just because they’re “healthy.”
      • Don’t suffer through your journey waiting for the end goal—enjoy the process.

      Good nutrition and exercise should add to your life, not make you miserable.


      The Key Takeaways

      • Motivation is a battery. If you don’t recharge, it will run out. Small goals + rewards = long-term success.
      • Consistency beats motivation. Motivation fades, but small daily habits will keep you going.
      • Focus on habits. 1% improvements over time = big results.
      • Enjoy the journey. If you like what you’re doing, you’ll stick with it!

      Final Thoughts: Stop Relying on Motivation—Start Building Consistency

      Weight loss isn’t about being perfect—it’s about showing up, even when you don’t feel like it. Instead of waiting for weight loss motivation to magically appear, focus on small, manageable changes that keep you moving forward.

      What’s one small habit you can start today? Drop a comment below!


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      Weight Loss Motivation
    7. Are You Stuck in All-or-Nothing Thinking? Here’s Why It’s Sabotaging Your Weight Loss

      all-or-nothing thinking

      Ever feel like you’re either smashing your weight loss goals or completely off the rails? One day, you’re meal-prepping, hitting the gym, and feeling unstoppable—next minute, you’ve had one biscuit, decided you’ve “ruined” everything, and now you’re deep into a “might as well start again Monday” binge.

      Sound familiar?

      That, my friend, is all-or-nothing thinking—and it’s the reason you keep getting stuck.

      When you see your weight loss journey as perfect or pointless, every tiny slip-up feels like a disaster. And guess what? That kind of thinking is wrecking your progress.

      But here’s the good news: you don’t have to be perfect to succeed. In this post, we’re going to ditch the extremes, embrace flexibility, and find a balanced approach that actually works long term.

      Let’s do this!

      The Problem with All-or-Nothing Thinking

      At first, it feels great. You’re all in, smashing workouts, meal prepping like a pro, and feeling unstoppable. But then… life happens. You miss a workout. You have a slice of cake. You don’t hit your water goal for the day.

      And suddenly, that little voice in your head pipes up: “Welp, I’ve ruined it now. Might as well eat everything in sight and start again on Monday!”

      Newsflash: That’s NOT how progress works.

      When you think this way, every minor slip-up feels like a catastrophe. Instead of brushing it off and carrying on, you spiral into guilt, frustration, and a “sod it” mentality. This is how people get stuck in the cycle of start-quit-start-quit. And let’s be real—how’s that working out for you?

      Recognising All-or-Nothing Thinking

      Spotting this mindset is the first step to ditching it for good. Have you ever caught yourself thinking:

      “I ate one ‘bad’ food today, so the whole day is ruined.”
      “I missed a workout, so I may as well skip the whole week.”
      “I was doing so well, but now I’ve fallen off the wagon—again.”

      If any of these sound like you, it’s time to bin that black-and-white thinking and find some middle ground.


      Why Balance Beats Perfection

      Look, perfection isn’t the goal. Sustainability is. When you let go of the idea that you have to be perfect to succeed, you free yourself from the pressure and actually start seeing results.

      1. Moderation is the Key to Sanity

      Extreme dieting = unsustainable and miserable.
      Balanced eating = sustainable and enjoyable.

      You don’t have to eat like a rabbit to lose weight. You can—and should—have treats without guilt. When you allow yourself flexibility, you’re less likely to swing between restriction and bingeing.

      Action Step: Stop labelling foods as good or bad. One burger won’t make you gain weight, just like one salad won’t make you lose it. It’s the overall pattern that matters.


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      Are You Stuck in All-or-Nothing Thinking? Here’s Why It’s Sabotaging Your Weight Loss

      2. Sustainable Exercise Routines Work Best

      Exercise shouldn’t be a punishment for what you ate—it should be something you actually enjoy. If you’re forcing yourself into daily HIIT workouts you hate, it’s no wonder you keep falling off the wagon.

      Action Step: Find a workout routine that you actually like (or at least don’t dread). Walking, dancing, lifting weights, yoga—whatever floats your boat. The best workout is the one you’ll stick with.

      3. Consistency Over Perfection

      A missed workout or an extra slice of cake doesn’t “ruin” anything. It’s what you do most of the time that counts. Progress isn’t about being perfect—it’s about showing up even when things aren’t ideal.

      Action Step: Next time you “mess up,” don’t hit the self-destruct button. Just get back on track at the next meal or the next day. No guilt. No punishment. Just move on.


      How to Break Free from All-or-Nothing Thinking

      Set Realistic Goals – Forget the “I must lose 10lbs in a week” nonsense. Set small, achievable targets that actually fit your lifestyle.

      Allow Flexibility – If you want cake, have the cake! Just don’t let one treat turn into a week-long binge.

      Reframe Your Thoughts – Instead of “I failed,” try “I had a treat, and that’s fine. Back on track now.”

      Celebrate Small Wins – Drank more water today? Got in a short walk? That’s progress. Own it.

      Make Food & Exercise About Self-Care, Not Punishment – Workouts should make you feel strong, not drained. Food should fuel you, not make you feel guilty.


      Final Thoughts: Ditch the Extremes, Find the Middle Ground

      If you’ve been stuck in the all-or-nothing trap, here’s your wake-up call: perfection isn’t required. Your journey is unique, and the best approach is the one that actually works for you.

      • Small, consistent efforts > Extreme, short-lived attempts.
      • A single treat won’t derail your progress—giving up will.
      • Every step forward counts, even the small ones.

      Now tell me—have you been guilty of all-or-nothing thinking? What’s helped you break free from it? Drop a comment below, and let’s chat!


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      Are You Stuck in All-or-Nothing Thinking? Here’s Why It’s Sabotaging Your Weight Loss

    8. Lost Your Mojo? 3 Motivation Killers Sabotaging Your Weight Loss

      No Motivation For Weight Loss

      If you’ve started your weight loss journey with all the enthusiasm of a kid on Christmas morning but now find yourself slumped on the sofa, zero motivation, staring down a family-sized bar of chocolate like it’s your long-lost soulmate—you’re not alone.

      Staying on track can be tough, but the good news? You’re probably making a few common mistakes that are draining your motivation faster than your phone battery on 1%.

      Let’s dive into the three biggest motivation killers—and, more importantly, how to kick them to the curb.

      1. You’re Setting Yourself Up for Failure with Unrealistic Goals

      Look, I love ambition. But if your weight loss goals sound more like a superhero origin story than an actual plan, we’ve got a problem.

      Setting sky-high, totally unrealistic goals is like trying to sprint before you’ve even learned to walk—you’ll faceplant, hard, and it’s not a good look.

      Common Unrealistic Goals (That Will Absolutely Wreck Your Motivation)

      Eating Less Than a Toddler (aka Extreme Calorie Restriction)

      • “I’ll just eat 800 calories a day! The weight will fall off!”
      • Reality check: Your body isn’t a mobile app—you can’t just hit “low power mode” and expect it to work properly. You’ll be exhausted, starving, and probably end up inhaling an entire pizza by day three.

      Exercising Like a Maniac with No Rest Days

      • “Two hours in the gym every single day, no excuses!”
      • Reality check: Overtraining is a one-way ticket to burnout, injury, and the sudden desire to never exercise again. Your body needs REST.

      Expecting an Instagram-Worthy Transformation Overnight

      • “I want a six-pack and an hourglass figure in 3 months!”
      • Reality check: Your body is not a Photoshop file. Trying to force it into an unrealistic mould will only lead to frustration, body image issues, and a serious case of the “sod-its.”

      Losing 5lbs a Week, Every Week

      • “I’m gonna drop half a stone in a fortnight!”
      • Reality check: Rapid weight loss = muscle loss, fatigue, and a crash-and-burn cycle that will leave you worse off than when you started. Sustainable wins, babe. Small, steady changes make all the difference.

      What to Do Instead?

      • Set realistic goals that work with your actual lifestyle. Progress over perfection, always.
      • Celebrate small wins—every healthy meal, every workout, every time you say “nah” to a pointless fad diet.
      • Learn how to set IMPACT goals (Intentional, Measurable, Purposeful, Achievable, Challenging, Timely)—because vague goals lead to vague results.

      2. You’ve Got No Real ‘Why’—So You Keep Losing Steam

      Alright, be honest with yourself—why are you doing this? If your answer is “because I hate my body” or “I just want to look like that influencer with a six-pack”, then we need to talk.

      Losing weight just to look a certain way isn’t enough to keep you going when motivation dips. And trust me, motivation WILL dip. You need something stronger—something with meaning.


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      Find Your Real Reason (So You Don’t Give Up in a Huff)

      Know Your Values – Do you want more energy to play with your kids? To feel strong and confident? To improve your health so you can live longer and better? Dig deep.

      Set Internal Goals – Instead of obsessing over the number on the scale, focus on non-scale victories like better sleep, more energy, feeling stronger, or fitting into clothes more comfortably.

      Celebrate Non-Scale Wins – Hit a PB at the gym? Walked instead of taking the bus? Woke up feeling GOOD? That’s progress, babe.

      Connect with Your Why – If your only goal is a number on the scale, you’ll always feel like you’re “not there yet.” Shift your focus to how you feel instead of just how you look.

      Visualise the Long Game – This isn’t about a “quick fix” for summer; it’s about life. Picture how amazing you’ll feel six months or a year from now if you just stick with it.

      3. You’re Stuck in the Perfectionism Trap

      Perfectionism is a sneaky little saboteur. It tricks you into thinking that if you can’t do everything perfectly, you might as well not bother at all. And that’s nonsense.

      Signs You’re Letting Perfectionism Wreck Your Progress

      You Give Up After One ‘Bad’ Meal

      • Ate a slice of cake at your mate’s birthday? Oh well, might as well eat everything in sight and start fresh Monday!
      • Reality check: One meal won’t make or break your progress—consistency over time is what matters.

      You Beat Yourself Up Over Small Setbacks

      Missed a workout? Had a takeaway? Skipped meal prep this week? STOP PUNISHING YOURSELF. Progress isn’t linear. Life happens.

      You Think ‘All or Nothing’

      Can’t do a full 60-minute workout? So you do nothing instead? Bad plan. Even a 10-minute walk is better than giving up entirely.

      You Expect Immediate Results

      If you’re throwing a strop because the scale hasn’t moved after a week, take a deep breath. Progress takes time. Keep going.

      How to Break Free From Perfectionism

      • Embrace Imperfection – You don’t need to be perfect, you just need to be consistent.
      • Challenge Negative Thoughts – That slice of cake didn’t “ruin” anything, calm down.
      • Focus on Progress, Not Perfection – Every step forward counts, no matter how small.
      • Be Kind to Yourself – Speak to yourself the way you’d encourage a mate. Would you tell them they’re a failure over one mistake? No? Thought not.

      Let’s Get That Motivation Back!

      If you’ve been struggling, here’s your tough-love pep talk:

      • You CAN do this.
      • You are NOT a failure.
      • Every little effort counts, even if you don’t see results immediately.
      • Your journey is YOURS—make it something you actually enjoy.

      Motivation will come and go, but discipline and self-belief will carry you through.

      So dust yourself off, remind yourself why you started, and keep moving forward—one imperfect, brilliant step at a time.

      Now, tell me—which of these mistakes have been tripping you up? Drop a comment below and let’s figure out how to smash through it together!


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