Calorie Deficit

  • Fitness

    Running for Weight Loss: How to Maximise Fat Burn While Running

    running for weight loss

    So, you’ve decided to start running for weight loss—amazing! Running is a brilliant way to torch calories, boost your metabolism, and feel like an absolute powerhouse while doing it.

    But if you think you can just throw on a pair of trainers, sprint down the road, and magically melt fat overnight… well, I hate to break it to you, but that’s not quite how it works.

    I know this because I started running purely for weight loss. I wanted a way to burn fat fast, and running seemed like the best option. But somewhere along the way, something shifted. I stopped running just to lose weight, and I started running because I loved it.

    It became my time to clear my head, feel strong, and move my body in a way that actually felt good—not like some dreaded chore.

    And that’s the real secret to losing weight and keeping it off. Joyful movement—exercising in a way that makes you feel energised, strong, and accomplished—is what keeps you consistent.

    And consistency is what actually gets results.

    That said, there are ways to run smarter, not harder if your goal is fat loss. So let’s get into it—how to burn the most fat while running, stay motivated, and actually enjoy the process.

    Table of Contents

    Before You Get Started

    I get it—starting running for weight loss can feel daunting. Maybe you’re worried about injuries, stamina, or just where to even begin. Trust me, I’ve been there.

    The good news? You don’t have to figure it out alone.

    If you’re new to running or feeling unsure about how to start, check out How to Run When Overweight: A Guide for Beginners. It’s packed with practical tips to help you feel confident, strong, and ready to tackle your running journey—no matter where you’re starting from.

    1. Stop Running at the Same Pace – Switch It Up!

    Your body adapts fast, and steady-state running (while great for building endurance) isn’t the best for burning fat.

    What to do instead:

    • Mix in interval training: Sprint for 30 seconds, walk or jog for 1-2 minutes, repeat.
    • Try hill sprints: Run up a hill as fast as you can, then walk down to recover.
    • Play around with tempo runs: Run at a moderate-hard pace for 10-20 minutes in the middle of your workout.

    Why it works: High-intensity bursts force your body to burn more calories during and after your run. Hello, afterburn effect!

    And if you’re not sure if you’re making the classic running mistakes that slow weight loss, check out Common Running Mistakes Beginners Make (And How to Fix Them) before you go any further.

    2. Run in the Fat-Burning Zone (Yes, It’s a Thing)

    You’ve probably heard about heart rate zones but never really given them much thought. Well, turns out, they matter a lot if you want to burn fat efficiently.

    Find Your Fat-Burning Zone

    • Aim to run at 60-70% of your max heart rate (this is where your body burns more fat than carbs).
    • A good rule of thumb? If you can talk but not sing while running, you’re in the right zone.
    • If you’re gasping for air after 30 seconds, you’re going too hard.

    Why it works: Keeping your run in this zone means you’ll burn more stored fat instead of just carbs from your last meal.

    3. Strength Train – Running Alone Won’t Cut It

    If you’re skipping strength training, you’re missing out on one of the biggest fat-burning boosters.

    What to do:

    • Add strength workouts 2-3 times a week (bodyweight exercises or weights).
    • Focus on legs, core, and upper body—stronger muscles make you a better runner.
    • Do plyometric exercises (jump squats, lunges, and box jumps) to build explosive strength.

    Why it works: Strength training builds muscle, and muscle burns more calories at rest. More muscle = more fat burn, even while you’re chilling on the sofa.

    If you’re struggling with injuries or constant soreness, strength training is even more important. Check out How to Prevent & Recover from Running Injuries so you don’t get side-lined.

    4. Don’t Just Focus on Calories Burned – Focus on Calories Burned After

    Here’s where most people go wrong—they obsess over how many calories they burn during a run. While that number is nice, what really matters is what happens after you stop running.

    The Afterburn Effect (EPOC, if you want to sound fancy)

    • High-intensity runs keep your metabolism elevated for hours after your workout.
    • Sprinting, interval training, and hill workouts are best for this effect.
    • If you’re running purely at an easy pace, you’re missing out on this post-run calorie burn.

    Why it works: Your body works harder to recover from intense workouts, which means you keep burning fat even after your run is over.

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    5. Fuel Your Runs Properly (Because Starving Won’t Help You Lose Weight Faster)

    If you’re skipping meals or barely eating before running, you might think you’re burning more fat—but in reality, you’re just making things harder for yourself.

    How to fuel for fat loss:

    • Before a run: Have a small snack (banana or toast with peanut butter).
    • After a run: Refuel with protein + carbs to help muscles recover.
    • Stay hydrated—dehydration makes your body hold onto weight.

    Why it works: If your body isn’t properly fuelled, you’ll feel sluggish, your metabolism will slow down, and you won’t get the best fat-burning effects from your run.

    6. Be Consistent – Fat Burn Takes Time

    You can’t go for one killer run and expect to wake up looking like a fitness model. Fat loss takes time, consistency, and patience—but if you stick with it, you WILL see results.

    How to stay consistent:

    • Set small goals—run 3-4 times a week instead of aiming for daily marathons.
    • Track your progress—use a running tracker or take progress photos.
    • Don’t give up when the scale doesn’t move—fat loss isn’t always instant, but it’s happening.

    If you’re struggling to stay on track, you need a structured plan. Check out How to Build a Running Routine That You’ll Actually Stick To to make running a habit, not a chore.

    7. Fat Loss Comes from a Calorie Deficit – Here’s How to Do It Right

    Let’s get one thing straight—running alone won’t make you lose weight unless you’re in a calorie deficit (burning more calories than you consume). But here’s the tricky part: you need enough fuel to power your runs while still staying in a small deficit.

    Cut calories too much, and you’ll feel sluggish, weak, and totally unmotivated to run. Overeat, and, well… the fat’s not going anywhere.

    The key is finding balance—fueling your body properly while staying in a slight deficit so you can lose fat, run strong, and recover well.

    How to do it: Focus on nutrient-dense foods that keep you full without excess calories.

    • Protein (chicken, fish, tofu, eggs) helps with muscle recovery and keeps you satisfied.
    • Healthy fats (avocado, nuts, olive oil) stabilise energy levels.
    • Fibre-rich carbs (sweet potatoes, oats, whole grains) fuel your runs without sugar crashes.

    Be mindful of post-run hunger—just because you ran doesn’t mean you should eat back all the calories you burned. Instead of reaching for ultra-processed snacks, plan post-run meals that combine protein + carbs (like eggs on toast or a protein shake with banana) to refuel properly without overdoing it.

    The Ultimate Running Resource Hub – Everything You Need in One Place!

    Looking for the best running tips, training plans, gear recommendations, and nutrition advice? This is your one-stop guide to starting strong, improving performance, preventing injuries, and staying motivated. Whether you’re a beginner or looking to level up your runs, these posts will help you every step of the way!

    1. The Ultimate Running Guide: Tips, Training & Gear
    2. How to Build a Running Routine That You’ll Actually Stick To
    3. Common Running Mistakes Beginners Make (And How to Fix Them)
    4. How to Run When Overweight: A Guide for Beginners
    5. Running for Weight Loss: How to Maximise Fat Burn
    6. Running Nutrition: How to Fuel Your Runs Based on Your Goals
    7. Breathing Techniques for Running: How to Run Without Getting Winded
    8. How to Prevent & Recover from Running Injuries
    9. Best Running Shoes for Beginners

    Running Smarter = More Fat Burn

    If you want to start running for weight loss, you need to run smart, not just run more. Here’s what to focus on:

    • Mix up your runs with intervals, hills, and steady-state cardio
    • Stay in the fat-burning zone for maximum results
    • Add strength training to boost metabolism and prevent injuries
    • Focus on the afterburn effect, not just calories burned during your run
    • Fuel your body properly so it actually burns fat efficiently
    • Stay consistent—because results don’t happen overnight

    Finally, don’t obsess over the scale—track progress in other ways like how your clothes fit, your energy levels on runs, or how much stronger you feel.

    A 300-500 calorie deficit per day is all you need for steady, sustainable fat loss—anything more and you’ll risk burnout, sluggish runs, and quitting altogether.

    Fuel smart, run strong, and enjoy the process—because feeling good is just as important as losing weight.

    Now, lace up those trainers and go make that run count!

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    running for weight loss
  • Nutrition

    Optimising Your Metabolism & Nutrition: The Ultimate Guide to Boosting Fat Loss & Energy

    metabolism & nutrition

    If you’ve ever felt like your metabolism & nutrition is working against you, you’re not alone. Maybe you’re eating well but not seeing results, or you’re exercising like mad but still feeling sluggish.

    The truth is, your metabolism isn’t broken—it just needs the right support.

    This guide pulls together the best science-backed strategies to help you fire up your metabolism, fuel your body properly, and finally see the results you’ve been working for.

    Below, you’ll find everything you need—from how to eat, train, and manage your metabolism, to must-know nutrition hacks and metabolism-boosting superfoods.

    Table of Contents

    1. Reverse Dieting: Reset Your Metabolism Without Gaining Fat

    If you’ve been dieting for ages but feel like you’re stuck in a plateau or gaining weight on ridiculously low calories, reverse dieting might be your missing piece.

    Long-term calorie restriction can slow your metabolism down, making it harder to lose weight—even when eating very little.

    Reverse dieting helps rebuild your metabolism by strategically increasing calories, allowing your body to burn more energy while still maintaining fat loss.

    Want to repair your metabolism and eat more without gaining fat? Check out: Reverse Dieting 101: Get the Best Results (With FREE Printable Guide!)

    woman in pink sports bra and pink leggings

    2. Diet vs. Exercise: Which One Matters More for Weight Loss?

    You’ve heard it before: “You can’t outrun a bad diet.” But is diet really more important than exercise when it comes to weight loss?

    The truth is, both play a role—but diet is the main driver of fat loss. If you’re eating in a calorie surplus, no amount of cardio will undo that.

    But exercise still plays a vital role in boosting metabolism, preserving muscle, and improving overall health.

    Want to know the best balance for fat loss success? Read: Is Diet or Exercise More Important for Weight Loss?

    3. Homeopathic Weight Loss Remedies: Do They Actually Work?

    Everywhere you turn, there’s a new “miracle cure” promising effortless weight loss—but are homeopathic remedies actually legit?

    The short answer? No.

    There’s zero solid scientific evidence that homeopathic weight loss supplements do anything beyond a placebo effect. Instead of wasting time and money on unproven remedies, you’re far better off focusing on proven nutrition and exercise strategies.

    Before you fall for another too-good-to-be-true claim, check out: Homeopathic Remedies to Lose Weight: Are You Being Scammed?

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    METABOLISM & NUTRITION

    4. Boosting Your Metabolism Naturally as You Age

    One of the most frustrating things about getting older? Your metabolism slows down. But does that mean weight gain is inevitable? Absolutely not.

    As we age, muscle mass decreases, hormones shift, and energy needs change, making it easier to store fat.

    But you can counteract this slowdown by focusing on strength training, high-protein meals, stress management, and proper sleep.

    Want to keep your metabolism revved up no matter your age? Start here: How to Boost Metabolism Naturally as You Age

    5. Gut Health & Metabolism: Why Digestion Matters for Weight Loss

    Your gut is way more important than most people realise when it comes to burning fat and staying energised.

    A healthy gut microbiome helps with nutrient absorption, inflammation control, and hunger regulation—all of which impact metabolism. If your gut is out of balance, you might struggle with bloating, sluggish digestion, and weight gain.

    Want easy ways to improve your gut health and speed up metabolism? Read: Happy Gut, Happy Life: Easy Tips for Gut Healing

    woman in pink bikini top

    6. The Best Superfoods to Fire Up Your Metabolism

    Some foods naturally boost your metabolic rate, making fat loss and energy levels so much easier.

    From green tea and chilli peppers to protein-rich foods, certain ingredients support thermogenesis, reduce cravings, and help your body burn fat more efficiently.

    Adding these to your diet is one of the easiest ways to support your metabolism without making drastic changes.

    Want to know exactly what to eat? Check out: Top 7 Superfoods to Boost Metabolism and Burn Fat Fast

    7. Lumen: The Tool That Helps You Take Control of Your Metabolism

    What if you could see exactly what your metabolism is doing in real-time?

    That’s exactly what Lumen does—it’s a portable metabolism tracker that tells you whether you’re burning fat or carbs, helping you make smarter food choices and optimise fat loss.

    If you’ve ever felt frustrated by slow progress, unsure if your diet is working, or confused about how to fuel your body, Lumen gives you personalised insights so you can stop guessing and start seeing real results.

    Ready to take control of your metabolism? Learn more here: Metabolism 101: Why Yours Might Be Slower Than a Sunday Roast & How to Fix It

    What if you could hack your metabolism?
    What if you could hack your metabolism?

    That’s exactly what Lumen helps you do. It’s like a fitness coach, nutritionist, and scientist rolled into one pocket-sized gadget. Here’s why it’s a game-changer:

    • Measures your breath to reveal if you’re burning carbs or fat.
    • Gives you personalised nutrition advice.
    • Helps you hit your goals faster—fat loss, energy boosts, or just feeling like a boss.
    • Backed by science and super easy to use.

    No more guesswork. No more spinning your wheels. Lumen puts you in charge of your metabolism.

    Ready to level up your health and finally see results? Check out Lumen and start smashing it today! 💥

    Find Out More
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂

    It’s Time to Take Charge of Your Metabolism & Nutrition

    Your metabolism isn’t broken—it just needs the right support.

    Whether it’s resetting your calorie intake, balancing diet and exercise, improving gut health, or using tools like Lumen, small changes can make a huge difference in how your body burns fuel.

    If you’re ready to ditch the frustration and start working WITH your metabolism & nutrition instead of against it, start with any of the posts above and take action today.

    Which area are you focusing on first? Let me know in the comments!

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    METABOLISM & NUTRITION
  • Weight Loss

    Metabolism 101: Why Yours Might Be Slower Than a Sunday Roast & How to Fix It

    Metabolism

    Let’s talk metabolism—the mysterious engine inside you that determines whether your food fuels you or clings to your thighs like a bad ex.

    If you feel like you’re doing everything right—eating well, moving more, cutting back on the biscuits—but the weight still won’t shift, then listen up. Your metabolism might not be playing ball, and no amount of wishful thinking will fix it.

    But don’t panic—I’ve got you. We’re about to break down why your metabolism might be sluggish, how to rev it up, and the game-changing tool that can help you take control of it once and for all.

    Table of Contents

    First Things First: What Even Is Metabolism?

    Metabolism is basically your body’s engine—it determines how efficiently you burn calories and use energy. If it’s running smoothly, you’ll feel energised, burn fat more effectively, and not have to think about every bloody calorie you eat.

    If it’s running like a dodgy second-hand car? You’ll feel sluggish, store fat more easily, and struggle to lose weight even when you’re doing all the right things.

    And here’s where most people get it wrong—your metabolism is NOT set in stone. You can tweak it, optimise it, and even train it to work for you instead of against you.

    Why Your Body Clings to Fat Like It’s a National Treasure

    Right, let’s break this down properly. Your metabolism isn’t just some random function ticking away in the background—it’s actually a highly strategic system designed to keep you alive.

    And sometimes, that means it works against you when you’re trying to lose weight.

    At the heart of it all? TDEE and BMR.

    BMR: Your Body’s Minimum Energy Budget

    Your Basal Metabolic Rate (BMR) is the number of calories your body needs to just exist. No movement, no exercise, just you lying in bed doing absolutely nothing (tempting, I know).

    BMR covers all the essentials—breathing, pumping blood, digesting food, repairing cells—you know, the life-sustaining stuff. And guess what? It accounts for up to 60-70% of the calories you burn daily.

    That means even if you did absolutely nothing all day, your body would still burn calories just to keep you alive.

    woman in pink sports bra and pink leggings

    TDEE: Your Body’s Full Daily Energy Burn

    Now, your Total Daily Energy Expenditure (TDEE) includes your BMR plus everything else you do—walking, working out, fidgeting, even standing up to make a cup of tea.

    It’s made up of:

    • BMR (Basal Metabolic Rate) – Calories needed just to keep you alive.
    • NEAT (Non-Exercise Activity Thermogenesis) – Calories burned through daily movement that isn’t structured exercise (like fidgeting, walking to the fridge, or gesturing wildly in a conversation).
    • TEF (Thermic Effect of Food) – Calories burned while digesting food (yes, eating burns calories)
    • Exercise Activity – Calories burned from actual workouts.

    Put it all together, and you get TDEE—the real number of calories you need daily to maintain your current weight.

    How Your Body Works to Keep Your Weight Stable (Even When You Don’t Want It To)

    Your metabolism’s main job? Survival.

    It doesn’t care about your dream body or how you want to fit into those jeans from five years ago. Its number one priority is making sure you don’t starve to death.

    So when you cut calories too aggressively or go on an extreme diet, your body sees it as a threat and tries to compensate.

    Here’s how it fights back:

    • It Lowers Your BMR – Your body gets stingier with calories, burning fewer at rest.
    • It Increases Hunger Hormones – Your appetite ramps up to make sure you eat more.
    • It Reduces NEAT – You unknowingly move less to conserve energy.
    • It Adapts to Exercise – Over time, your body burns fewer calories for the same workout.

    This is why crash diets and excessive cardio can backfire—your body is wired to resist sudden, dramatic weight loss.

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    Metabolism

    So, What’s the Fix?

    To lose weight without making your metabolism rebel, you need to:

    • Create a modest calorie deficit (not too aggressive, so your body doesn’t panic).
    • Eat plenty of protein to maintain muscle and keep BMR high.
    • Move more throughout the day (even small movements add up).
    • Give your body enough fuel so it doesn’t go into emergency mode.

    And here’s where Lumen comes in handy—it shows you exactly how your body is using fuel, so you can work with your metabolism instead of against it.

    Lumen: The Secret Weapon for a Faster Metabolism

    (Disclaimer: I am an affiliate of Lumen, which means I may earn a commission if you purchase through my link. However, I only recommend products I genuinely believe in and that align with the science behind optimising metabolism and nutrition.)

    If you’ve ever wished you could peek inside your body and see what’s actually going on with your metabolism, you’re in luck—now you can.

    Lumen is a portable metabolism tracker that tells you whether your body is burning carbs or fat in real-time—so you can stop guessing and start making smart choices that actually work.

    Why Lumen is a Total Game-Changer

    • Tells You What to Eat (and When) – No more guesswork. It helps you tweak your diet to improve your metabolism.
    • Shows You if You’re Burning Fat or Carbs – Helps you understand what’s actually fuelling your body.
    • Helps You Become More Metabolically Flexible – This means your body can switch between burning carbs and fat efficiently, which is key for better energy, fat loss, and long-term health.
    • Personalised Daily Insights – It adapts to you, making it easier to fine-tune your nutrition and lifestyle based on how your body responds.
    woman in pink bikini top

    Why You Need This in Your Life

    If you’re sick of:

    • Trying every diet under the sun with no results
    • Feeling tired, sluggish, and stuck in a plateau
    • Not knowing whether you’re doing the right thing for your metabolism

    Then Lumen will change the game for you. Instead of fumbling in the dark, you’ll have real-time data that helps you make smarter, faster, and easier decisions.

    Ready to Take Control of Your Metabolism?

    Here’s the deal: optimising your metabolism is the key to sustainable weight loss, better energy, and feeling amazing. And while food, movement, and lifestyle tweaks are essential, having the right tools makes all the difference.

    If you’re ready to ditch the guesswork and finally take control of your metabolism, Lumen is the best place to start.

    Check out Lumen HERE

    What if you could hack your metabolism?
    What if you could hack your metabolism?

    That’s exactly what Lumen helps you do. It’s like a fitness coach, nutritionist, and scientist rolled into one pocket-sized gadget. Here’s why it’s a game-changer:

    • Measures your breath to reveal if you’re burning carbs or fat.
    • Gives you personalised nutrition advice.
    • Helps you hit your goals faster—fat loss, energy boosts, or just feeling like a boss.
    • Backed by science and super easy to use.

    No more guesswork. No more spinning your wheels. Lumen puts you in charge of your metabolism.

    Ready to level up your health and finally see results? Check out Lumen and start smashing it today! 💥

    Find Out More
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂

    And remember—your metabolism is not broken, and you are not stuck. You’ve got the power to change it.

    Now, go get that metabolism firing on all cylinders.

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    Metabolism

  • GLP-1 Tips

    GLP-1 Medications 101: What They Are and How They Work

    So, you’ve heard about GLP-1 medications—Ozempic, Mounjaro, Zepbound, and the rest of the gang—and now you’re wondering what all the fuss is about. Do they actually work?

    Are they some kind of magic weight loss potion? And most importantly—what the hell can you eat while on them?

    Buckle up, because we’re about to break it all down in a way that actually makes sense. No boring medical jargon, just real talk about what GLP-1s do, how they help with losing weight, and what you need to know before jumping in.

    Table of Contents

    What Are GLP-1 Medications?

    Let’s start with the basics: GLP-1 receptor agonists (catchy, right?) are a type of medication that was originally created to treat type 2 diabetes.

    But, surprise surprise, they also happen to be brilliant at curbing appetite, regulating blood sugar, and helping people lose weight without feeling like they’re constantly at war with their fridge.

    Some of the most well-known GLP-1 medications include:

    • Mounjaro – Also known as Tirzepatide, a bit of a powerhouse when it comes to fat loss.
    • Zepbound – The new kid on the block, and let’s just say it means business.
    • Ozempic/Wegovy – The classics, famous for reducing appetite and stabilising blood sugar.

    These bad boys work with your body to keep hunger levels in check, so you don’t feel like you need to eat your entire kitchen at 9 pm. Sounds dreamy, right?

    How Do GLP-1s Actually Work?

    Here’s the science-y bit—but don’t worry, I’ll keep it simple. GLP-1 medications mimic a natural hormone in your body called glucagon-like peptide-1 (hence the fancy name). This hormone does three big things:

    • Slows down digestion – You feel full for longer, which means no more wandering into the kitchen just because you’re bored.
    • Tells your brain you’re satisfied – Bye-bye mindless snacking!
    • Regulates blood sugar – Less sugar crashing, more steady energy.

    The result? Weight loss that actually feels manageable.

    And because you’re naturally eating less, it’s much easier to stick to an easy meal plan for the week, whether you’re following a vegetarian diet, looking for vegan recipes, or just trying to keep things balanced with a high-protein approach.

    Checkout my post ‘The Ultimate GLP-1 Meal Plan: Easy, Protein-Packed Meals for Weight Loss‘ for some meal plan ideas!

    The Perks of GLP-1 Medications (a.k.a. Why Everyone’s Talking About Them)

    Alright, let’s get into the juicy benefits of being on one of these meds:

    ✔ Effortless portion control – No more battling your willpower at every meal.
    ✔ Steady, sustainable weight loss – This isn’t some crash diet nonsense.
    ✔ Improved metabolism – Your body gets better at handling food, instead of storing every bite as fat.
    ✔ Better blood sugar control – Whether you have diabetes or not, it’s a win-win.

    sliced vegetables on white ceramic plate

    Side Effects: The Not-So-Fun Part

    Alright, I won’t sugarcoat it—GLP-1s come with a bit of a learning curve. Some of the most common side effects include:

    • Nausea – Your stomach might need time to adjust, especially in the first few weeks.
    • Digestive issues – Think bloating, constipation, or (on the flip side) running for the loo.
    • Fatigue – Because your body is adjusting to eating less.

    The good news? Most of these symptoms settle down over time, and there are ways to manage them. Check out my post ‘8 Foods to Avoid If You’re Serious About Thriving on GLP-1 Medications‘ for tips on minimising side-effects!

    Keeping your meals light but nutrient-dense can help—think GLP-1 breakfast ideas like scrambled eggs with avocado, Greek yoghurt with berries, or a high-protein smoothie.

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    GLP-1 Medications

    Who Should (and Shouldn’t) Use GLP-1s?

    Not everyone needs a GLP-1, and they’re not a “get skinny quick” pill (because let’s be real, that doesn’t exist). These meds are best suited for:

    • People who have struggled with weight loss for years and need extra support.
    • Those with a high BMI or weight-related health issues like insulin resistance.
    • Anyone looking for a long-term lifestyle change, not just a quick fix.

    Who shouldn’t take them?

    • People who just want to drop a few pounds for a holiday.
    • Those with a history of certain thyroid conditions or pancreatitis.
    • Anyone looking for a way to avoid healthy eating altogether (you’ll still need to make smart food choices!).

    What to Expect When You Start GLP-1s

    If you’re thinking of trying Mounjaro, Wegovy or Zepbound, here’s what the first few weeks might look like:

    Week 1-2: Appetite starts to drop, but nausea might kick in. Stick to easy-to-digest foods (GLP-1 diet recipes with high protein and fibre help!).
    Week 3-4: Cravings lessen, portions shrink naturally, and energy stabilises.
    Month 2+: Weight loss starts to show, and side effects improve.

    It’s also a great time to build solid eating habits that focus on high-protein, fibre-rich meals.

    Next Steps:

    Still not sure which one is right for you?

    • Grab my free GLP-1 Kickstart Bundle to help you get started on the right foot!
    • Read: How to Qualify for GLP-1s if you’re not sure whether you’re eligible — or what the next steps are in the UK or US.
    • Or dive into the GLP-1 Nutrition Guide to start eating for results

    Final Thoughts: Is a GLP-1 Right for You?

    GLP-1 medications aren’t a magic fix, but they are an incredible tool for making weight loss feel easier, more natural, and actually sustainable.

    If you’re fed up with extreme dieting and want something that actually works with your body, then it might be worth chatting with your doctor about GLP-1s.

    And remember—these meds work best when paired with the right food choices. So, whether you’re looking for foods to eat on Wegovy, curious about GLP-1 meal recipes, or just need easy meal ideas, I’ve got you covered in the rest of this GLP-1 series.

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    GLP-1 Medications

  • Weight Loss

    The Volumetrics Diet: Eat More, Weigh Less (Yes, Really!)

    Volumetrics Diet

    Alright, let’s talk about diets. You know, the ones that make you feel like you’ve signed up for a lifetime of sadness, nibbling on lettuce while your stomach growls loud enough to startle the dog.But what if I told you there’s a way to eat more food—yes, MORE—and still lose weight? No, this isn’t some dodgy “drink this magic tea” nonsense. It’s called the Volumetrics Diet (otherwise simply known as “Volume Eating”), and it’s based on actual science (not just wishful thinking).

    Sound too good to be true? I thought so too. But hear me out, because this way of eating could change everything.

    So, in this post, I’ll cover:

    • What the Volumetrics Diet is (and why it works)
    • How you can eat more and still lose weight with High Volume Eating
    • What to eat (and what to ditch)
    • Simple tips to get started today

    Let’s dive in, shall we?

    Table of Contents

    What Is the Volumetrics Diet?

    Created by Dr Barbara Rolls, the Volumetrics Diet is based on a simple but genius concept: not all calories are created equal.

    Ever noticed how you can inhale a chocolate bar in 30 seconds flat, but a massive bowl of salad takes forever to eat? That’s because some foods are high-volume low-calorie while others are small but calorific.

    Volume Eating is all about filling your plate with foods that are high in volume but low in calories, so you feel satisfied while naturally eating fewer calories.

    No starving, no weird meal replacements, just proper, delicious food.

    Basically, you’re hacking your hunger signals so your body thinks it’s had a feast—without blowing your calorie budget.

    How Does It Help You Lose Weight?

    Right, so let’s break down the magic behind High Volume Eating and why it works so well:

    • High Volume Meals take up space in your stomach – More food, less hunger.
    • Low-Calorie High Volume foods = more food for fewer calories – You could eat a tiny chocolate bar for 200 calories, or a whole plate of roasted veg, chicken, and rice for the same amount. Your call.
    • Your brain registers fullness based on food weight, not calorie density – Meaning you can “trick” yourself into feeling full by eating high quantity low-calorie foods.

    Think of your stomach like a suitcase.

    You could fill it with heavy bricks (high-calorie foods) and still feel like there’s space left, or you could stuff it with fluffy clothes (high-volume low-calorie foods) and feel like it’s ready to burst.

    The key? Pick foods that give you the most bang for your calorie buck.

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    02/27/2025 02:50 pm GMT

    Foods to Eat (and Avoid) on the Volumetrics Diet

    Now, let’s get into the good stuff—what you should be piling onto your plate and what needs to make a swift exit from your kitchen.

    🍏 Category 1: Eat Freely (a.k.a. the MVPs of weight loss)

    These High Volume Foods are super low in calories but take up loads of space, so you can eat massive portions without a worry:

    • Non-starchy vegetables (Low Glycemic Diet friendly options like lettuce, cucumber, tomatoes, peppers, spinach)
    • Fruits with high water content (watermelon, oranges, strawberries, grapefruit)
    • Lean proteins (chicken breast, turkey, egg whites, tofu)
    cauliflower with green vegetable

    🥑 Category 2: Eat in Moderation (because balance is key)

    Slightly higher in calories but still great choices:

    • Whole grains (Low Calorie Carbs like brown rice, quinoa, whole-wheat pasta)
    • Legumes (chickpeas, lentils, beans)
    • Lean meats (beef, pork, oily fish like salmon)
    • Low-fat dairy (Greek yoghurt, cottage cheese)

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    🧀 Category 3: Limit (don’t get carried away)

    Higher in calories but fine in small amounts:

    • Cheese (a tiny bit is fine, but we all know how easy it is to eat an entire block)
    • Nuts & seeds
    • Avocados (delicious but don’t act like you haven’t smashed a whole one onto toast before)
    a person is holding a piece of food in their hand

    🍩 Category 4: Rarely Eat (sorry, but it’s for your own good)

    These foods are small but deadly (in calorie terms, anyway). If you’re serious about staying full and losing weight, keep these as occasional treats:

    • Fried foods
    • Processed snacks (crisps, biscuits, chocolate bars)
    • Sugary drinks (you will get more satisfaction from eating your calories than drinking them)

    The takeaway? Load up on Volume Foods, Low Cal High Volume Recipes, and Volume Diet Recipes while limiting calorie-dense options.

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    02/27/2025 11:09 am GMT

    How to Start the Volumetrics Diet Today

    No faff, no complicated meal plans—just simple swaps and smart choices. Here’s how to ease into Volume Eating Meals without feeling overwhelmed:

    • Fill at least half your plate with veggies – The more colourful, the better!
    • Swap calorie-dense foods for Volume Eating Meal Plan options – Think soup instead of creamy pasta, or a massive fruit salad instead of a chocolate bar.
    • Start meals with a broth-based soup or a big salad – It’ll take up space in your stomach, meaning you’ll naturally eat less of the higher-calorie stuff.
    • Hydrate, hydrate, hydrate! – Water helps with satiety, so drink up (and no, Pepsi Max doesn’t count – unfortunately).

    Final Thoughts

    The Volumetrics Diet isn’t about restriction—it’s about playing it smart. Instead of cutting out foods you love, you’re just swapping them for ones that will actually keep you full.

    So if you’re sick of feeling like you have to suffer to lose weight, give this a go. It’s not about eating less—it’s about eating better and feeling satisfied while doing it.

    Now, go forth and eat like a queen (or king), while still smashing your goals.

    📌 Pin this for later! ⬇

    volumetrics diet
  • Nutrition

    Mindful Eating 101: How to Be in a Calorie Deficit with Ease

    I’ve got to admit that when I used to think about staying in a calorie deficit, I thought it was the code for constant misery. Seriously, I pictured myself staring at a sad salad, dreaming of pizza, and wondering if I could actually be happy without chocolate. Spoiler alert: I wasn’t. But then, cue the plot twist—I discovered mindful eating.

    Suddenly, food became less about restrictions and more about actually eating to feel good and enjoying my food.

    And guess what? The calorie deficit part? It got so much easier.

    No more battles with cravings, impulsive eating, or counting every single bite. Plus, I didn’t feel deprived, which was key for long-term success.

    In this post, I’m going to show you how you can do the same. Yep, staying in a calorie deficit is possible without losing your mind or your love for food.

    We’ll dive into how mindful eating works and how it can make this whole process feel a lot less like a diet and more like a way of life.

    So, in this post, I’ll cover:

    • What mindful eating really means (hint: no more guilt about food)
    • How it helps you naturally eat less without all the drama
    • Super simple tips to get started and feel like a mindful eating pro

    Let’s dive in, shall we? 😊

    mindful eating 101

    1. What is Mindful Eating, Anyway?

    Okay, first things first—what is this whole mindful eating thing?

    Mindful eating is all about being present while you eat. No distractions, no autopilot.

    It’s about eating to feel full and satisfied, paying attention to hunger and fullness cues, and choosing foods that nourish both your body and soul.

    Basically, it’s eating with intention rather than just because the clock says it’s lunchtime or because you’re bored.

    Think of it as a way to break free from the diet culture mentality, where you’re constantly counting calories and stressing over every bite. Instead, you focus on how you eat, not just what you eat.

    Instead, you focus on how you eat, not just what you eat.

    Nutrition isn’t just about calories—it’s about fuelling your whole body for wellbeing. 🌱 If you’re interested in a balanced approach that covers all aspects of health, check out my Holistic Nutrition 101 guide for tips on eating in a way that truly supports you.

    2. How Does Mindful Eating Help You Stay in a Calorie Deficit?

    Now, I know what you’re thinking—how can this possibly help me eat fewer calories?

    When you’re truly mindful of what you’re eating, you naturally become more in tune with your body’s needs.

    This means you’re more likely to stop overeating when you’re full, make healthy food choices, and avoid emotional eating.

    Plus, food just tastes better when you’re paying attention to it, which can make smaller portions feel more satisfying.

    Imagine eating a piece of chocolate cake.

    If you’re mindlessly scrolling through Instagram while you eat it (guilty!), you’ll probably finish it before you even realise it—and might reach for another slice.

    But if you take the time to really taste that cake, savouring every bite, you’ll probably feel satisfied with less.

    That’s the power of mindful and conscious eating.

    But it’s not just about eating mindfully—it also helps when your overall approach to nutrition is smart and sustainable. If you’re curious about science-backed ways to lose weight without stress, you’ll love my post on Science-Based Nutrition: 5 Tips to Lose Weight the Healthy Way. These tips work hand-in-hand with mindful eating to help you reach your goals without sacrificing your sanity.

    3. Tips to Practice Mindful Eating

    MINDFUL EATING

    Slow Down: I get it—we’re all busy. But try to slow down when you eat. Chew your food thoroughly, put your fork down between bites, and take a breath. Not only will this help you enjoy your food more, but it also gives your brain time to register that you’re full.

    Tune Into Your Hunger Cues: Before you dive into a meal, ask yourself—am I actually hungry? Or am I eating because I’m stressed, bored, or it’s just time to eat? If it’s not hunger, find another way to address what you’re feeling. A walk, a chat with a friend, or even just a glass of water can do wonders.

    Eat Without Distractions: This one’s tough, but try eating without your phone, TV, or laptop in front of you. I promise, your meal will be way more enjoyable, and you’ll likely eat less because you’re more aware of what you’re putting into your body.

    Enjoy Your Food: Sounds simple, right? But really, take the time to enjoy your food. Notice the flavours, textures, and colours. When you actually enjoy what you’re eating, you’re less likely to overeat.

    Don’t Label Foods as “Good” or “Bad”: This is a BIGGIE. When we label foods as off-limits, we tend to crave them even more. Instead, allow yourself to enjoy all foods in moderation. Mindful eating is about balance, not restriction.

    And when it comes to staying on track, a little bit of planning can go a long way. If you’re new to the idea of meal planning or want to dive deeper, my Meal Planning by Macros: Your Ultimate Guide can give you some great ideas for how to structure your meals without overthinking them.

    4. Putting It All Together: How Mindful Eating Makes a Calorie Deficit Feel Easy

    When you combine mindful eating with the goal of staying in a calorie deficit, something amazing happens—you start to feel in control of your eating habits, instead of them controlling you.

    You’re no longer obsessing over every calorie or feeling guilty after meals.

    Instead, you’re eating in a way that feels natural, satisfying, and sustainable.

    You’re enjoying food, nourishing your body, and still making progress towards your weight loss goals.

    Pairing mindful eating with a few healthy eating habits can make your progress feel effortless. If you want to make things even easier, don’t miss Simplify Nutrition With These 5 Easy Tips. It’s all about finding balance and making small changes that make a big difference.

    It’s a way of life that can help you maintain your results long-term—because it’s not about deprivation, it’s about enjoyment and balance.

    So, next time you sit down to eat, give mindful eating a try.

    It might just be the key to making your calorie deficit feel like a breeze—and to finally finding peace with food.

    For a practical take on balanced meals that support mindful, satisfying eating, head over to Victoria’s Secret vs. Reality: A Sustainable Meal Plan for Real Life. You’ll learn how to nourish your body without the model-diet mentality.

    Sometimes, a little reminder can go a long way. I’ve found that keeping these Intuitive Eating Cards on hand helps me stay on track with my mindful eating habits. They’re great for keeping your intentions front and centre!

    mindful eating 101

    Conclusion

    Mindful eating might sound like one of those things that requires a yoga mat and a quiet room, but honestly, it’s one of the most powerful (and surprisingly easy) ways to stay in a calorie deficit without feeling like you’re on a never-ending diet.

    By tuning into your body, slowing down, and actually enjoying your food, you naturally eat less—without the stress.

    Remember, it’s not about being perfect or getting it right all the time.

    It’s about small, sustainable changes that help you build a healthy relationship with food while still making progress toward your goals.

    So next time you sit down to eat, take a breath, slow down, and give mindful eating a go. Your body (and your taste buds) will thank you.

    If you’re keen to dive deeper into mindful eating and truly rediscover the joy of eating, I highly recommend Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food by Jan Chozen Bays. It’s full of practical exercises and insights to help you transform your relationship with food.

    You’ve got this!

    Further Resources

    Studies

    Mindful eating encourages healthier eating habits, reducing impulsive eating and calorie consumption. An experimental study found that both trait and state mindfulness were linked to healthier snack choices and lower calorie intake, showing how mindfulness can lead to healthier food decisions (Jordan et al., 2014).

    Mindful eating can help reduce emotional eating and food cravings, making it easier to maintain a calorie deficit. A study combining mindfulness and prolonged chewing techniques reported a reduction in emotional and external eating, leading to weight loss that was sustained even after the intervention (Schnepper et al., 2019).

    Mindful eating leads to improved satisfaction with smaller portions, as paying attention to the sensory experience of food can make it more enjoyable and fulfilling, reducing the likelihood of overeating. Participants in a mindful eating intervention consumed significantly fewer calories when they focused on the sensory properties of their meals (Seguias & Tapper, 2018).

    Mindful eating helps reduce reward-driven eating, which is characterised by a lack of control and overconsumption. Mindfulness-based interventions help promote awareness of hunger and satiety cues, leading to healthier, more controlled eating habits (Mason et al., 2016).

    Mindful eating can be integrated into weight management programs, effectively promoting weight loss without the need for strict calorie counting. Mindful eating interventions have been shown to be as effective as traditional diet programs for weight loss, with the added benefit of fostering a more enjoyable eating experience (Fuentes Artiles et al., 2019).