habits

  • Uncategorized

    Food Positivity: How to Encourage Healthy Eating Habits

    Introduction

    Hey there! Welcome, or welcome back to Shape & Joy – a place for all things health, wellness and positivity! Today, I want to I want to talk about something I love: food. Or in this case, food positivity.

    You might have heard of body positivity, but what exactly is food positivity? Food positivity is all about having a healthy, balanced, joyful relationship with food—one that nourishes you and isn’t a source of guilt or shame.

    It’s so easy to get caught up in diets, restrictions, and negative thoughts about what we eat. But imagine how good it would feel to be to enjoy your meals without guilt or stress. That’s what food positivity is all about! It’s about embracing all foods, listening to our bodies, and finding joy in the simple act of eating.

    On my journey to losing 80 pounds, I found a more balanced and mindful approach to eating. However, it wasn’t until a trip to Rome, Italy, that I truly understood the essence of food positivity. Wandering through the busy streets, savouring freshly made pasta in cosy trattorias, and enjoying pistachio gelato without a second thought—I saw how Italians embraced food with such love and joy. Meals were not just about eating; they were about connection, celebration, and savouring every bite.

    So, in this post, I want to talk about how we can develop a healthy, positive relationship with food, one that celebrates our bodies and brings us joy.

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

    What Is Food Positivity?

    Food positivity is all about embracing a healthy, joyful relationship with food. It’s about appreciating the nourishment food provides and enjoying it without guilt or stress.

    Imagine savouring every bite, knowing it’s okay to indulge in your favourite treats, and feeling good about your choices.

    Dieting often involves strict rules, restrictions, and a lot of pressure. It’s about cutting out certain foods and constantly monitoring what you eat.

    On the other hand, food positivity encourages balance and moderation. Instead of focusing on what you can’t have, it celebrates what you can enjoy. It’s about listening to your body’s needs and trusting yourself to make choices that feel good.

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    Food Positivity

    I know that developing this mindset can be challenging. Many of us have been conditioned to see food through a lens of restriction and control. It’s not easy to shift those thoughts overnight.

    But remember, it’s okay to take small steps and be kind to yourself along the way. Everyone’s journey with food is unique, and it’s perfectly normal to face ups and downs.

    Embrace All Foods

    ALL FOODS. Yes, you heard that right—no food is inherently “bad” or “good.” It’s time to let go of those labels and start seeing food for what it truly is: a source of nourishment, enjoyment, and connection.

    Instead of cutting out your favourite foods, why not enjoy them in a way that feels balanced? It’s all about finding that sweet spot where you can enjoy some cake or a handful of crisps without any guilt.

    The key is to enjoy these treats in moderation, alongside a variety of nutrient-rich foods that make you feel good.

    Food Positivity freedom

    Here are some personal tips on how to enjoy your favourite treats without the guilt:

    1. Mindful Indulgence: When you’re craving something special, take the time to truly savour it. Eat slowly, appreciate the flavours, and enjoy the experience without distractions. This way, you’re more likely to feel satisfied and less likely to overeat.
    2. Portion Control: It’s all about the portions. Instead of eating an entire bag of cookies, enjoy a few pieces mindfully. You’ll still get to enjoy the taste without overindulging.
    3. Pairing Foods: Combine your treats with healthier options. For example, if you love chocolate, try pairing it with some fresh berries or nuts. This way, you get the best of both worlds.

    By finding balance and enjoying your favourite treats without guilt, you can develop a healthier and happier relationship with food.

    After all, food is meant to be enjoyed, celebrated, and savoured.

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    Listen to Your Body

    Now that we’ve talked about embracing all foods, let’s move onto another important aspect of food positivity: listening to your body.

    unconditional permission to eat

    This is where the concept of mindful or intuitive eating comes in. Mindful or intuitive eating is all about tuning into your body’s natural signals of hunger and fullness.

    It’s about eating when you’re hungry, stopping when you’re satisfied, and choosing foods that make you feel good. It might sound simple, but in a world full of diet rules and food trends, it can be hard for a lot of us. (Warren et al., 2017) (Dyke & Drinkwater, 2013) (Małachowska & Jeżewska-Zychowicz, 2022).

    How to Recognise Your Hunger and Fullness Cues

    1. Hunger Check-Ins: Before you eat, take a moment to assess your hunger. Are you eating because you’re physically hungry, or are you eating out of boredom, stress, or habit? Try to eat when you feel true hunger, and stop when you’re comfortably full.
    2. Eat Mindfully: Pay attention to the taste, texture, and aroma of your food. Eating slowly and savouring each bite can help you notice when you start to feel full. This way, you’re more likely to stop eating at the right time.
    3. Fullness Scale: Use a scale from 1 to 10 to rate your hunger and fullness. Aim to eat when you’re around a 3 (hungry but not starving) and stop when you’re around a 7 (satisfied but not stuffed).

    Your body knows what it needs to thrive, so listen to it! It’s okay to crave different foods at different times—sometimes you’ll want a big meal, and other times a light snack will do.

    Trusting your body means honouring those cravings without judgment.

    Tips to Handle Cravings

    1. Acknowledge Your Cravings: It’s normal to crave certain foods, and there’s no need to feel guilty about it. Acknowledge your craving and decide whether you want to indulge it now or later.
    2. Satisfy the Craving Mindfully: Sometimes, the best way to handle a craving is to enjoy a small portion of what you’re craving. Eat it slowly, savour it, and let yourself enjoy the experience fully.

    With time, you’ll find that this approach not only improves your relationship with food but also enhances your overall well-being. (Arch et al., 2016) (Kidwell et al., 2015)

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    Make Healthy Eating Fun

    Healthy eating can be fun if you get a little creative! Start with planning meals as a family activity. Everyone can pitch in ideas.

    Try out new recipes together. Think of it as a mini cooking show at home where everyone gets to be a chef. Try new ingredients and cooking styles.

    Make mealtime more fun for the family with themed dinners. Have a Mexican night with homemade tacos and guacamole, or an Italian night with a build-your-own pizza station. Decorate the dining area to match the theme and play some matching music to set the mood.

    Turn mealtime into quality time. Sit together, talk about your day, and enjoy the food and each other’s company. It’s not just about eating healthy, but also about creating happy memories around the table.

    Focus on How Food Makes You Feel

    Paying attention to how food makes you feel can really change your eating habits. Instead of focusing on calories or diets, tune into your body’s reactions. Notice how you feel after different meals—do certain foods make you feel energised and happy, while others leave you sluggish?

    beginners running guide

    Start a food journal where you jot down what you eat and how you feel afterwards. This can help you identify patterns and make more mindful choices. Over time, you’ll naturally gravitate towards foods that make you feel your best.

    Healthy eating isn’t just about physical health; it’s about emotional well-being too. Enjoy the process of discovering what foods fuel your body and mind in the best way.

    Building Healthy Eating Habits

    Building healthy eating habits starts with small, manageable changes. You can start by just adding an extra piece of fruit or veg a day. Planning your meals ahead of time can help make sure you make healthier choices and avoid last-minute unhealthy options.

    Listening to your body is key. Eat when you’re hungry and stop when you’re full, paying attention to how different foods make you feel. Stay hydrated, as thirst can often be mistaken for hunger. (Sairanen et al., 2015) (Sorensen et al., 2019)

    Food Positivity

    Building healthy habits is a gradual process. Celebrate your progress and stay patient with yourself as you make these changes. Over time, these small steps will lead to huge improvements in your health and mindset.

    Food Positivity: Conclusion

    Building a healthy, happy relationship with food is all about balance, mindfulness, and enjoyment. Remember to embrace all foods, listen to your body, and find fun ways to make healthy eating a part of your life. Celebrate your progress, and don’t be too hard on yourself—every small step counts.

    Ready to take the next step? Start by making one small change today. Whether it’s trying a new recipe, practising mindful eating, or celebrating a small win, every action counts!

    Comment below with your favourite food or a tip that has helped you. Let’s inspire each other to embrace a joyful relationship with food. ????

    Further Resources

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  • Habits, Uncategorized

    15 Good Habits for a Healthier Life

    Introduction

    Hey there! Welcome, or welcome back! Today we’re talking about habits. Have you ever felt like you wanted to make healthier choices but weren’t sure where to start? Trust me, I get it! It can be overwhelming trying to figure out the best habits to adopt for a healthier lifestyle. That’s exactly why I’ve put together this post. Today, I’m going to cover “15 Good Habits” that can help you transform your life.

    Having been on my health journey, losing over 80lbs, I learned how powerful small habits can be. They’ve helped me manage my weight, reduce stress, and boost my overall well-being. And the best part? You can start introducing even the smallest habits today and see the benefits in no time.

    Running a healthier life is for everyone, and you deserve to feel amazing. So, let’s get started with ’15 Good Habits for a Healthier Life’!

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

    15 Good Habits

    Introducing These 15 Good Habits To Your Life

    Before beginning to introduce any of these 15 good habits, let’s talk about something important: the tendency to want to do everything at once. I get it—when you’re motivated to make a change, it’s tempting to try and overhaul your entire lifestyle overnight. But, introducing too many habits at once can be overwhelming and unsustainable.

    It’s natural to feel inclined toward an all-or-nothing approach, but real, lasting change comes from taking small, manageable steps. Instead of trying to implement all 15 good habits right away, start with just one or two. Focus on incorporating these into your daily routine until they become second nature and once you’re comfortable, gradually add more habits.

    This approach helps you build a strong foundation and increases your chances of success. It also prevents burnout and makes the process more enjoyable. Remember, creating a healthier lifestyle is a marathon, not a sprint. Patience and consistency are key.

    So, as you read through these habits, think about which ones resonate with you the most and start there.

    woman smiling while cooking

    Habit 1: Drink More Water

    I know, I know – this isn’t a groundbreaking recommendation. But staying hydrated is one of the simplest yet most powerful habits you can add to your life.

    Water is essential for nearly every function in your body, from keeping your skin glowing to helping your organs work efficiently. So, when you’re well-hydrated, your body can perform at its best and means you’ll feel more energetic and focused.

    Tips for increasing water intake:

    • Carry a Water Bottle: Always have a water bottle with you, whether you’re at work, in the car, or at the gym. This makes it convenient to sip throughout the day.
    • Set Reminders: Use your phone or an app to remind you to drink water at regular intervals. Sometimes, we just need a little nudge to remember.
    • Infuse Your Water: If plain water feels boring, try adding natural flavours like slices of lemon, or squash.
    • Start Your Day with Water: Make it a habit to drink a glass of water first thing in the morning. It helps rehydrate your body after a night of sleep.
    • Eat Water-Rich Foods: Incorporate fruits and vegetables with high water content, like
    • watermelon, cucumbers, and oranges, into your diet.
    15 good habits

    Habit 2: Get Enough Sleep

    Getting enough sleep helps your body repair itself, lets your brain process all the stuff from the day, and therefore gives you the energy you need to tackle tomorrow.

    Here are some easy tips to help you sleep better:

    • Set a Sleep Schedule: Try to go to bed and wake up at the same time every day. Your body loves a routine!
    • Wind Down Before Bed: Do something relaxing like reading or taking a warm bath to help you unwind.
    • Ditch the Screens: Turn off your phone, tablet, or TV at least an hour before bed. The blue light messes with your sleep.
    • Make Your Bedroom Cosy: Keep it cool, dark, and quiet, and make sure your bed is comfy.
    • Watch What You Eat and Drink: Avoid big meals, caffeine, and alcohol close to bedtime—they can mess with your sleep.

    Habit 3: Incorporate Physical Activity

    Exercise boosts your energy, helps manage weight, and keeps your heart healthy. Plus, it’s amazing for lifting your mood.

    Here are some fun and easy ways to get more active:

    • Find What You Love: Whether it’s dancing, hiking, cycling, or yoga, choose activities you enjoy so it doesn’t feel like a chore.
    • Start Small: If you’re new to exercise, start with short sessions. Even a 10-minute walk can make a difference.
    • Make it Social: Grab a friend or join a class. Working out with others can make it more fun and keep you motivated.
    • Sneak in Activity: Take the stairs, park further away, or do a quick workout during TV commercials. Little things add up!
    • Set Goals: Aim for at least 30 minutes of moderate exercise most days. Setting goals can help you stay on track and see your progress.

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    Habit 4: Practice Mindfulness and Meditation

    Practising mindfulness and meditation can do amazing things for your mental health. It helps reduce stress, improve focus, and make you feel more connected to the present moment.

    Here are some simple ways to get started:

    • Start Small: Begin with just a few minutes of meditation each day. Even 3-5 minutes can make a big difference.
    • Find a Quiet Spot: Choose a peaceful place where you won’t be disturbed. It could be a cosy corner of your home or a quiet park.
    • Focus on Your Breathing: Pay attention to your breath. Inhale deeply, exhale slowly, and let your mind calm down.
    • Use Guided Meditations: There are plenty of apps and online videos that can guide you through meditation if you’re not sure where to start.
    • Be Consistent: Try to practice at the same time every day to build a habit. It could be in the morning to start your day or at night to wind down.
    15 good habits

    Habit 5: Eat a Balanced Diet

    Alright, let’s talk food! Eating a balanced diet is key to feeling your best and staying healthy. It’s all about giving your body the nutrients it needs to function well, keep your energy up, and maintain a healthy weight.

    Here are some tips for eating a balanced diet:

    • Mix it Up: Include a variety of foods in your meals—fruits, veggies, whole grains, lean proteins, and healthy fats. Variety ensures you get a wide range of nutrients.
    • Portion Control: Pay attention to portion sizes. It’s easy to overeat, even healthy foods, so be mindful of how much you’re putting on your plate.

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    Habit 6: Plan Your Meals

    Taking the time to plan your meals can simplify your life, save you money, and help you eat healthier. It’s all about being prepared and making intentional choices.

    Here’s how to get started with meal planning:

    • Pick a Planning Day: Choose one day a week to plan your meals. This helps you stay organised and ensures you have all the ingredients you need.
    • Create a Menu: Decide what you’ll eat for each meal and make a menu. Include a variety of foods to keep your meals interesting and nutritious.
    • Make a Shopping List: Write down everything you need for the week. Having a list helps you avoid unnecessary purchases and keeps you focused on healthy options.
    • Prep in Advance: Spend some time prepping ingredients or even entire meals.
    • Use Leftovers: Plan meals that can be turned into leftovers for the next day, therefore, this saves time and reduces food waste. One of my favourite meals to make is these Leftover Roast Chicken Tacos the day after a Sunday roast.

    Habit 7: Create a Morning Routine

    Starting your day with a solid morning routine can set the tone for a productive and positive day. A good morning routine helps you feel organised, reduces stress, and boosts your overall well-being.

    Here are some tips to create a morning routine that works for you:

    • Wake Up at the Same Time: Try to wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and makes it easier to get up in the morning.
    • Move Your Body: Incorporate some form of physical activity into your morning. It could be a quick workout, a yoga session, or even a brisk walk. This boosts your energy and mood for the rest of the day.
    • Eat a Healthy Breakfast: Fuel your body with a nutritious breakfast. Include a mix of protein, healthy fats, and whole grains to keep you satisfied and energised.
    • Plan Your Day: Take a few minutes to plan your day. Write down your tasks and goals to stay organised and focused. This helps reduce stress and improves productivity.
    morning routine

    Habit 8: Limit Screen Time

    Limiting screen time can improve your physical and mental health, enhance your productivity, and help you reconnect with the real world.

    Here are some tips to help you cut back on screen time:

    • Set Screen-Free Zones: Designate certain areas of your home, like the dining room or bedroom, as screen-free zones to encourage more face-to-face interactions and better sleep.
    • Schedule Breaks: Use the 20-20-20 rule to reduce eye strain—every 20 minutes, take a 20-second break to look at something 20 feet away. It gives your eyes a needed rest.
    • Unplug Before Bed: Turn off screens at least an hour before bedtime. The blue light from devices can interfere with your sleep, so read a book or do a relaxing activity instead.
    • Track Your Screen Time: Use apps or built-in phone features to monitor how much time you’re spending on screens. This can help you become more aware and make conscious changes.
    • Engage in Other Activities: Find hobbies or activities that don’t involve screens, such as reading, crocheting, and board games. These can be more fulfilling and better for your health.
    • Limit Social Media: Set specific times for checking social media and stick to them. Consider removing apps from your phone to reduce the temptation to mindlessly scroll.

    Habit 9: Stay Organised

    Having ADHD, staying organised hasn’t always been easy for me but finding systems that work for you will make your life run smoother and help reduce stress. So, when your space and schedule are in order, you can focus better and feel more in control.

    Here are some tips to help you stay organised:

    • Declutter Regularly: Spend a few minutes each day tidying up. Add it to your morning routine if it’s something you want to get out of the way. Getting rid of unnecessary items can make your space feel more open and calm.
    • Use a Planner: Keep track of your tasks, appointments, and goals in a planner. Whether it’s digital or paper, having a place to write things down can help you stay on top of your responsibilities. I use the app Housy, which lets me add recurring tasks by room, and sets priority levels.
    • Plan Your Week: At the start of each week, take a few minutes to plan out your schedule. Look at your appointments, deadlines, and goals to ensure you’re prepared for what’s ahead.
    • Designate Spaces: Give everything a home. Assign specific places for your keys, mail, and other frequently used items so you always know where to find them. I’m a big fan of storage boxes and baskets, a place where I can just throw items in!
    15 good habits

    Habit 10: Practice Gratitude

    Practising gratitude can change your outlook on life and improve your happiness. It’s all about focusing on the positive aspects of your life and appreciating what you have.

    Here are some simple ways to practice gratitude:

    • Keep a Gratitude Journal: Write down three things you’re grateful for each day. They can be big or small—what matters is acknowledging the good in your life.
    • Express Thanks: Take the time to thank people in your life. Whether it’s a quick text, a handwritten note, or a heartfelt conversation, expressing gratitude strengthens your relationships.
    • Mindful Moments: Spend a few moments each day reflecting on what you’re grateful for. It can be during your morning coffee, a walk outside, or before you go to bed.
    • Gratitude Jar: Start a gratitude jar with your family. Write down things you’re grateful for on small pieces of paper and add them to the jar. At the end of the month or year, read them together.
    • Positive Affirmations: Begin your day with positive affirmations. Remind yourself of the things you appreciate about your life, your abilities, and your journey.

    Habit 11: Set Achievable Goals

    Having achievable goals is a great way to make progress and stay motivated. Therefore, having clear, realistic goals gives you direction and a sense of purpose, helping you focus on what truly matters.

    Here are some tips to set and achieve your goals:

    • Be Specific: Define your goals clearly. Instead of saying, “I want to be healthier,” say, “I want to walk 30 minutes a day, five times a week.”
    • Break It Down: Divide larger goals into smaller, manageable steps. This makes them less overwhelming and easier to tackle.
    • Set a Timeline: Give yourself a deadline to stay on track. Having a timeframe helps you stay focused and motivated.
    • Write It Down: Document your goals and track your progress. Seeing your achievements on paper can boost your motivation and help you stay committed.
    • Stay Flexible: Be prepared to adjust your goals if needed. Life happens, and being adaptable can help you stay on course without getting discouraged.
    • Celebrate Milestones: Acknowledge and celebrate your progress along the way. Rewarding yourself for small achievements keeps you motivated and positive.

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    Habit 12: Limit Processed Foods

    Cutting back on processed foods can significantly improve your health and well-being. Processed foods shouldn’t be completely cut out of your diet, we all need balance! But processed foods often contain added sugars, unhealthy fats, and preservatives that aren’t good for your body. So focusing on whole, natural foods is a great way to ensure you’re getting the nutrients you need.

    Here are some tips to help you limit processed foods:

    • Read Labels: Check the ingredient list on packaged foods. If you see a long list of ingredients, especially ones you can’t pronounce, it’s probably highly processed.
    • Cook at Home: Preparing meals at home gives you control over what goes into your food. You can use fresh ingredients and avoid unnecessary additives.
    • Snack Smart: Choose whole food snacks like fruits, nuts, yoghurt, or veggies instead of processed snacks like crisps or sweets.

    Habit 13: Take Time for Yourself

    Taking time for yourself is so important for your mental and emotional well-being. It’s easy to get caught up in the hustle and bustle of daily life, so carving out some “me time” can help you recharge and stay balanced.

    Here are some ways to make sure you’re taking time for yourself:

    • Schedule It: Just like any other important appointment, schedule time for yourself in your calendar. Treat it as non-negotiable.
    • Find Your Passion: Engage in activities you love, whether it’s reading, painting, gardening, or playing an instrument. Doing something enjoyable can help you relax and unwind.
    • Practice Self-Care: Self-care can be anything that makes you feel good—taking a bubble bath, going for a walk, meditating, or even just sitting quietly with a cup of tea.
    • Unplug: Disconnect from your devices for a bit. Turn off notifications, put your phone on aeroplane mode, and enjoy some screen-free time.
    • Set Boundaries: Learn to say no to commitments that drain your energy. It’s important to set boundaries to protect your time and well-being.
    • Reflect and Journal: Spend some time reflecting on your day or writing in a journal. This can help you process your thoughts and feelings, providing mental clarity and relief.

    Habit 14: Spend Time Outdoors

    Spending time outdoors is so good for you and something I try to make non-negotiable everyday. Fresh air, sunlight, and nature can do wonders for your well-being, consequently helping you feel more relaxed, energised, and connected to the world.

    Here are some ways to incorporate more outdoor time into your routine:

    • Take a Daily Walk: Make it a habit to take a walk outside each day, whether it’s around your neighbourhood, in a park, or along a nature trail. Walking is great exercise and allows you to enjoy the beauty of nature.
    • Exercise Outside: Try doing your workouts outside instead of at the gym. Running, cycling, yoga, or even strength training can be done in a park or backyard.
    • Have Outdoor Meals: If the weather is nice, eat your meals outside. Whether it’s a picnic in the park or just lunch on your patio, dining al fresco can be a refreshing change.
    • Garden: Gardening is a rewarding way to spend time outdoors. It’s a great form of physical activity and can be incredibly satisfying as you watch your plants grow.
    • Explore New Places: Make it a goal to visit new outdoor locations, like hiking trails, beaches, or nature reserves. Exploring different environments keeps things interesting and can be a fun adventure.
    beginners running guide

    Habit 15: Maintain Social Connections

    Building and maintaining social connections is vital for your mental and emotional well-being. Strong relationships provide support, enhance happiness, and help you cope with life’s challenges.

    Here are some ways to nurture your social connections:

    • Stay in Touch: Regularly reach out to friends and family through calls, texts, or social media. Even a quick message can strengthen your bond.
    • Schedule Regular Meet-Ups: Plan regular get-togethers with friends or family, whether it’s a weekly dinner, a monthly coffee date, or a virtual hangout.
    • Join Groups or Clubs: Engage in activities or hobbies that interest you and join groups or clubs related to those interests. This is a great way to meet new people and build connections.
    • Be Present: When you’re with friends or family, be fully present. Put away your phone, listen actively, and engage in meaningful conversations.
    • Volunteer: Volunteering is a wonderful way to meet new people and make a positive impact in your community. It can also give you a sense of purpose and fulfilment.
    • Offer Support: Be there for others. Offering support and being a good listener can strengthen your relationships and provide mutual benefits.

    15 Good Habits: Conclusion

    Incorporating good habits into your daily routine is the foundation of a healthier, happier life. Each of these 15 good habits can make a significant impact on your mental and physical health.

    Remember, it’s all about making small, sustainable changes that you can stick with over the long term. Again, you don’t have to implement all these habits at once. So, as you read through these ’15 Good Habits’ choose one or two that resonate with you, and gradually add more as you become comfortable.

    Creating a healthier lifestyle is a journey, not a destination. So celebrate your progress, no matter how small, and be kind to yourself along the way. By committing to these healthy habits, you’re investing in your future self and paving the way for a more vibrant, balanced, and fulfilling life.

    Have you enjoyed the post ’15 Good Habits for a Healthier Life’? Leave me a comment below with the habits that resonated most with you and why!

  • Goals, Habits

    Types of Goals: Outcome, Performance, and Process Goals

    • Comments Off on Types of Goals: Outcome, Performance, and Process Goals
    • by

    Introduction

    Welcome back to our little corner of the internet, where we chat about all things health, fitness, and wellness. I’m so glad you’re here! To start, have you ever set a goal but felt lost on how to achieve it? Trust me, I’ve been there too! It can be so frustrating to have a big dream but not know the steps to make it a reality. Therefore, today, I want to talk about something important that can make a huge difference in your journey towards sustainable weight loss, health, and overall wellness: setting the right types of goals. You see, not all goals are created equal. There are outcome goals, performance goals, and process goals, and each plays a unique role in helping you reach your destination.

    Understanding these different types of goals and how to use them can be a game-changer. By the end, you’ll have a clearer picture of how to structure your goals to not only set yourself up for success but also to enjoy the journey along the way.

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

    Outcome Goals

    Outcome goals focus on the end result. For instance, you might aim to lose 20 pounds or run a marathon. These goals are clear and specific. They give you a target to aim for and a reason to keep pushing forward.

    Why They Are Important

    Outcome goals are important because they give you direction. Specifically, they help you visualise your end destination. This clarity can motivate you and keep you focused. Knowing exactly what you want to achieve will encourage you to take consistent action. Setting specific outcome goals can significantly improve physical activity, weight management, and other health behaviours. (Yumpu)​

    Examples in Health and Fitness

    In terms of weight loss, an outcome goal could be, “I want to lose 20 pounds.” This is a clear and measurable target. In fitness, you might say, “I want to run a marathon.” thus, this gives you a concrete challenge to prepare for.

    To succeed, you need the right kind of goals. Check out Setting Goals and Crushing Them for strategies that work.

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    types of goals

    Pros and Cons

    Benefits:
    Outcome goals offer motivation. They give you a clear target to aim for. As a result, this can be very inspiring and keep you committed to your journey.

    Potential Downsides:
    Outcome goals can feel distant. In other words, the end result might seem far away, making the goal feel overwhelming at times. This can be discouraging if progress seems slow.

    Performance Goals

    Performance goals focus on achieving specific standards. For example, you might want to run a 10-minute mile. Unlike outcome goals, these goals are about your performance, not just the end result. They measure how well you do something.

    How They Differ from Outcome Goals

    Performance goals are different from outcome goals as they break down the bigger picture into manageable pieces. While an outcome goal targets the end result, a performance goal targets the steps you take to get there. Therefore, this makes them more actionable and often easier to track.

    performance goals

    Examples in Health and Fitness

    For weight loss, a performance goal could be, “I will lose 1 pound per week.” This sets a clear, measurable standard for your progress. In fitness, you might set a goal like, “I will improve my squat by 20 pounds in 3 months.” Hence, this gives you a specific performance target to work towards.

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    Pros and Cons

    Benefits:
    Performance goals are more controllable. They focus on what you can do, making them less dependent on external factors. As a result, this can make them feel more achievable and keep you motivated. Setting performance goals significantly enhances the intention-health-behavior relationship (Conner et al., 2016).

    Potential Downsides:
    Performance goals can still be affected by factors beyond your control. Things like illness, injuries, or unexpected events can impact your ability to meet these goals. Nonetheless, with the right mindset, you can adjust and keep moving forward.

    Weight loss goals need to be specific and actionable. Learn more about goal-setting in Smart Weight Loss Goals.

    Process Goals

    Process goals focus on the actions you take. For instance, going to the gym three times a week. These goals are all about what you do, day in and day out. They help you stay consistent and build healthy habits.

    Their Role in Building Habits and Consistency

    Process goals are important for creating lasting change. By focusing on daily actions, you build routines that become second nature. Ultimately, this consistency is key to achieving your bigger goals. Over time, these small actions add up to BIG progress.

    Examples in Health and Fitness

    For weight loss, a process goal could be, “I will track my food intake daily.” This action helps you stay mindful of your eating habits. In fitness, you might set a goal like, “I will follow a workout plan five days a week.” This keeps you committed to your exercise routine. You can use a fitness tracker to keep all your goals in one place, I use this Fitbit Luxe – which I love because it also looks like jewellery!

    outcome goals

    Pros and Cons

    Benefits:
    Process goals are fully controllable. You decide to take these actions every day. This control helps you build sustainable habits that support your long-term goals. Moreover, process goals, such as going to the gym regularly, help in forming habits and improving exercise frequency and fitness levels (Prestwich et al., 2003).

    Potential Downsides:
    Process goals may seem less exciting. They require discipline and can feel repetitive. However, sticking with them is crucial for long-term success.

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    How to Combine All Three Types of Goals

    Effective goal setting involves adjusting between these different types of goals (Wrosch et al., 2013). Each type of goal plays a unique role in your journey. Outcome goals give you a clear target. Performance goals break that target into manageable steps. Process goals focus on the daily actions that ultimately lead to those steps.

    types of goals

    Let’s look at an example plan:

    • Outcome goal: Lose 20 pounds in 6 months.
    • Performance goal: Lose 1 pound per week.
    • Process goal: Exercise for 30 minutes, 5 times a week, and track daily food intake.

    As a result, this ensures you have a clear end goal, measurable steps, and daily actions to keep you on track.

    Tips for Successful Goal Setting

    Start small and build up.
    First, start small and build up. Initially, begin with small, achievable goals. As you gain confidence, gradually increase your targets. In this way, you prevent overwhelm and it keeps you motivated.

    Be flexible and adjust as needed.
    Life happens and sometimes plans change. Be ready to adjust your goals if necessary. Indeed, flexibility helps you stay on track without feeling discouraged.

    Celebrate small wins to stay motivated.
    Take time to celebrate your progress, no matter how small. Recognising your achievements keeps you motivated and reminds you that you’re moving forward.

    Consistency turns goals into results. Discover why small habits matter in The Importance of Consistency.

    Types of Goals: Conclusion

    Outcome goals give you a clear target to aim for. Performance goals break that target into manageable steps. Process goals focus on daily actions to keep you moving forward. Altogether, all 3 types of goals create a well-rounded plan for reaching your health and fitness goals.

    Start setting your own goals today! Remember, achieving sustainable weight loss, health, and wellness is a journey, not a race. Take it one step at a time. Be patient with yourself. Celebrate each small win and keep pushing forward. You’ve got this!

    I’d love to hear from you! What goals are you setting for yourself? Share them in the comments below. Don’t forget to subscribe to the blog for more tips and support.

    Final Note

    Thank you so much for joining me on this journey to better health and wellness and I hope you found these tips on setting goals helpful and inspiring. Remember, you’re not alone in this. We’re in it together, cheering each other on every step of the way.

    Wishing you all the best in your journey. Stay positive, stay motivated, and enjoy the journey. You’ve got this!

    Warmly, Brooke

  • Nutrition

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

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

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

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

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

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

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

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

    So, in this post, I’ll discuss:

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

    Ready to start? Let’s go!

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

    how to stop thinking about food

    Understanding Food Obsession

    Let’s be real.

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

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

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

    Why Do People Become Obsessed with Food?

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

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

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

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

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

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

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

    how to stop thinking about food

    How Food Obsession Affects Physical and Mental Health

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

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

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

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

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

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    Step 1: Identify the Triggers

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

    For me, it was stress and boredom.

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

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

    How to Recognise Your Own Triggers

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

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

    emotional eating true hunger

    Step 2: Develop Mindful Eating Habits

    What is Mindful Eating?

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

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

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

    Techniques for Mindful Eating

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

    Benefits of Mindful Eating

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

    And the best part?

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

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

    mindful eating how to stop thinking about food

    Step 3: Find Healthy Distractions

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

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

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

    Physical Activities and Hobbies

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

    Mental Engagement

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

    Social Connections: Spending Time with Friends and Family

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

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    how to stop thinking about food

    Step 4: Create a Balanced Eating Plan

    This one’s key, folks.

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

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

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

    Make Sure You’re Eating Enough

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

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

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

    Step 5: Seek Professional Help

    Sometimes, overcoming food obsession requires professional help.

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

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

    help for eating

    Step 6: Practice Self-Compassion and Patience

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

    Setbacks are a natural part of the process.

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

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

    Positive Affirmations, Self-Care Routines

    Practicing self-compassion involves being gentle with yourself.

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

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

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

    self care

    How to Stop Thinking About Food: Conclusion

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

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

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

    You have the strength to make this change.

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

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

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

    How to Stop Thinking About Food: Additional Resources

    Books and Articles

    Apps and Tools

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

    Support Groups and Hotlines

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

    Self-Discipline Affirmations To Help With Weight Loss Plateaus

    Introduction

    You’ve been following your diet and exercise routine for weeks, and the numbers on the scale have steadily dropped. Then, suddenly, progress stops. Despite your continued efforts, your weight refuses to budge any further. This is known as a weight loss plateau and is something nearly everyone experiences. Studies show that up to 95% of people attempting to lose weight hit a plateau at some point. So how can self-discipline affirmations help with this?

    Maintaining motivation during these plateaus can be hard but is so important for long-term success. It’s easy to feel discouraged and tempted to quit when progress comes to a stop. However, how you respond to these challenges makes all the difference. Staying motivated helps you push through the tough times, ensures you continue making healthy choices, and ultimately leads to achieving your weight loss goals.

    In this post, I want to talk about the power of affirmations, and how they work, and give you examples of self-discipline affirmations designed to help you stay motivated during weight loss plateaus. These affirmations will hopefully reinforce your commitment, boost your resilience, and keep your mindset positive, allowing you to overcome any obstacles in your path.

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

    Self-Discipline Affirmations To Help With Weight Loss Plateaus

    Understanding Weight Loss Plateaus

    A weight loss plateau is when your body stops losing weight despite maintaining your regular diet and exercise routine. This stall in progress can last for weeks or even months, and it’s a common phase in any weight loss journey. Essentially, it’s your body’s way of adapting to the changes you’ve made, conserving energy, and stabilising at a new weight.

    Potential Causes of a Weight Loss Plateau

    • Metabolic Adaptations: As you lose weight, your metabolism slows down because your body requires fewer calories to maintain a smaller size. This means the same caloric intake and exercise that once led to weight loss now merely maintain your current weight. I have an entire post on Metabolic Adaptation explaining this further and what you can do about it: How To Fix Metabolic Adaptation.
    • Eating Habits: Over time, you may become less strict with portion sizes or eat more high-calorie foods, leading to a caloric intake that matches your energy expenditure.
    • Exercise Routines: Your body can become efficient at performing the same workouts, leading to fewer calories burned. Lack of variety or intensity in your exercise regimen can also contribute to plateaus.
    • Muscle Gain: Sometimes, plateaus occur because you’re gaining muscle while losing fat. Since muscle is denser than fat, your weight might remain the same or even increase while your body composition improves.
    • Hormonal Changes: Fluctuations in hormones, such as those related to stress, sleep, and menstrual cycles, can impact weight loss and contribute to plateaus.
    person standing on white digital bathroom scale

    Hitting a weight loss plateau can be incredibly frustrating and disheartening. You might feel like all your hard work is for nothing, leading to decreased motivation and a sense of defeat. But plateaus are a normal part of the process, and there is always a cause for them. By keeping a positive mindset and trying strategies like self-discipline affirmations, you can overcome the psychological impact of a plateau, identify the cause and continue working towards your goals.

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    What Is An Affirmation?

    Affirmations are positive statements designed to create a shift in your thinking, emotions, and ultimately, your actions. When you repeat positive affirmations, you’re training your brain to think differently. Over time, this can lead to a more positive mindset, making it easier to tackle challenges and setbacks with a can-do attitude.

    Affirmations are usually phrased in the present tense and reflect a specific goal or intention. Affirmations are used as a tool for self-improvement and personal development, aiming to challenge and overcome negative thoughts or self-doubt. By repeating affirmations, you can change your thinking patterns & boost your confidence.

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    Self-Discipline Affirmations To Help With Weight Loss Plateaus

    The Science Behind Affirmations

    You may be sceptical and view affirmations as simplistic or wishful thinking, questioning how words can change behaviour or mindset. But there is a science behind it!

    Neuroplasticity And Rewiring The Brain

    Our brains possess an amazing capacity for change, known as neuroplasticity. Neuroplasticity, in simple terms, is the brain’s ability to change and adapt throughout life. Your brain can reorganize itself by forming new neural connections and pathways. Think of it as your brain’s way of rewiring or reshaping itself in response to learning, experience, or injury.

    Affirmations tap into this phenomenon, acting as a catalyst for rewiring neural pathways. When you consistently repeat positive affirmations, you engage in a process that strengthens the connections between neurons associated with optimistic thinking. As a result, this rewiring can lead to a shift in your overall mindset, making it more inclined toward success, resilience, and a positive outlook on life.

    Neuroplasticity affirmations

    The Impact Of Positive Affirmations On Brain Chemistry

    Affirmations don’t just influence the wiring of your brain; they also have an impact on brain chemistry. Specifically, when you repeat positive affirmations, your brain releases neurotransmitters like dopamine and serotonin, which contribute to a sense of motivation and reward and create a positive feedback loop. Over time your brain becomes more receptive to constructive thoughts and behaviours.

    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:

    30 Self-Discipline Affirmations To Try

    1. I am committed to my weight loss journey, no matter the challenges.
    2. Every small step I take is progress towards my ultimate goal.
    3. My body is transforming, even if I can’t see it right now.
    4. I am capable of achieving my weight loss goals.
    5. I am dedicated to my health and well-being.
    6. I trust the process and stay patient with myself.
    7. I am resilient and can handle setbacks.
    8. I am making healthy choices every day.
    9. I celebrate my progress, no matter how small.
    10. I am in control of my cravings and make mindful decisions.
    11. I am proud of my commitment to a healthier lifestyle.
    12. I embrace challenges as opportunities to grow stronger.
    13. I focus on how far I’ve come, not how far I have to go.
    14. I am patient with myself and my body.
    15. I believe in my ability to achieve lasting change.
    16. I stay motivated and positive, even during plateaus.
    17. I am consistent in my efforts and see results over time.
    18. I am grateful for the progress I’ve made.
    19. I am worthy of a healthy body.
    20. I push through challenges and stay committed.
    21. I am focused on my long-term health and happiness.
    22. I trust myself to make the best decisions for my body.
    23. I am disciplined and stay on track with my goals.
    24. I choose to see obstacles as temporary setbacks.
    25. I am becoming stronger and healthier every day.
    26. I have the power to change my habits and my life.
    27. I stay motivated by remembering my reasons for starting.
    28. I am patient and persistent in my journey.
    29. I love and respect my body through all its changes.
    30. I am in control of my actions and choices.

    How To Practice Self-Discipline Affirmations

    Self-Discipline Affirmations

    Choose a handful of affirmations that give you good vibes and make saying them a part of your day. Whether it’s during your morning routine, while you are getting ready, or before bedtime, find moments that fit naturally.

    You can also stick some affirmations on your mirror or computer screen—little reminders to uplift your spirit throughout the day. Remember, it’s not about perfection but about making positive affirmations a part of your daily routine. Positive affirmations are all about keeping it friendly, simple, and uniquely yours. Make it a habit, enjoy the process, and let those affirmations be your friendly companions on your weight loss journey.

    Additional Strategies to Complement Self-Discipline Affirmations

    Review Goals

    Affirmations won’t help you reach your goals if your goals are unachievable, so regularly reviewing and adjusting your weight loss goals is important. Set aside time each week or month to assess your progress and make necessary changes. This could involve setting smaller, more manageable goals or redefining your long-term goals based on your current progress. By keeping your goals realistic, you make sure they stay a source of motivation and not frustration.

    review goals

    Track Progress

    Keeping a log of your diet and exercise routines can help you identify areas for improvement and maintain accountability. Record what you eat, your workout routines, and any other relevant activities daily. This can help you stay on track and also let you spot patterns that could be stopping your progress.

    Seek Support

    Having supportive people around you can hugely increase your motivation and accountability. Support groups, whether online or in-person, can provide a platform to share experiences, challenges, and successes with other people who have the same goals as you. And finding a workout buddy can make your exercise sessions more fun and less solitary.

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    woman sitting on yoga mat with in front of girl during daytime

    Self-Discipline Affirmations: Conclusion

    Remember, weight loss plateaus are a normal part of the journey. They can be frustrating, but with the right mindset and tools, you can overcome them. Affirmations are a small way to maintain your motivation and resilience, helping you push through tough times and stay committed to your goals. Embrace the challenges as opportunities to grow stronger and more determined.

    Share your favourite affirmations or success stories in the comments below. Your experiences can inspire and motivate others who might be facing similar challenges. Don’t forget to subscribe to the blog for more tips on sustainable health and fitness. Together, we can achieve our goals and support each other along the way!

  • Fitness

    Workout Burnout: How To Find Joy and Balance

    Introduction

    Feeling drained before, during, or after workouts? Losing motivation to hit the gym or go for a run? These are all signs that you might be experiencing workout burnout. Finding joy and balance in our exercise routines is essential for our overall well-being. In this post, I want to talk about what workout burnout looks like, what causes it, and most importantly, how to overcome it. As well as how important it is to find an exercise you enjoy and provide tips for finding balance and kickstarting or reigniting your love for movement.

    workout burnout

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

    What Is Workout Burnout?

    Workout burnout isn’t just feeling tired after an intense session—it’s a state where exercise becomes a burden rather than a source of energy and joy. It’s when the passion for fitness fizzles out, and the gym feels more like a chore.

    It doesn’t happen out of nowhere. It often stems from overtraining, pushing yourself too hard without enough rest, or sticking to the same routine for too long.

    Common Signs of Workout Burnout

    • Constant fatigue and lack of energy, even after resting
    • Less or no motivation to exercise or reluctance to engage in workouts
    • Feeling irritable, moody, or easily frustrated during or after exercise
    • Experiencing frequent muscle soreness or lingering pain that doesn’t improve with rest
    • Plateauing or regressing in fitness progress even with consistent training
    • Difficulty concentrating or experiencing brain fog during workouts
    • Developing negative attitudes or thoughts towards exercise, like feeling overwhelmed or disinterested
    • Experiencing disruptions in sleep patterns or insomnia related to exercise stress
    • Loss of enjoyment or fulfilment in activities that you used to enjoy
    woman walking on pathway during daytime

    The consequences of workout burnout go further than just exercise performance, affecting many different parts of your health and well-being. Physically, it can lead to injuries. Mentally, it can contribute towards anxiety and depression*.

    *It is important to seek help if you’re struggling mentally for any reason.

    Types of mental health problems (External link)

    The Importance of Joy in Exercise

    When exercise feels like a fun experience rather than a chore, motivation comes naturally. You’re more likely to stick to your routine when you genuinely enjoy it. Joy fuels consistency, turning exercise into a habit rather than a task to check off your list.

    Enjoyable exercise releases endorphins, the body’s natural mood boosters, leaving you feeling happier and more content. It also creates a more positive mindset, reducing stress and anxiety levels while potentially improving your self-esteem and confidence.

    Joy in exercise varies from person to person. For some, it might be a dance class, while for others, it could be hiking in nature or playing a sport. Anything that brings a smile to your face and makes you forget you’re working out counts as a joyful activity. Experiment with different forms of exercise until you find what makes you eager and happy to move.

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    workout burnout

    Ways to Avoid Workout Burnout

    Mix-Up Your Routine

    Keep your workouts exciting and engaging by mixing things up. Try new activities, vary your intensity, and explore different environments. Cross-training not only prevents boredom but also prevents overuse injuries by giving specific muscle groups a break.

    Set Realistic Goals

    Setting lofty goals can be motivating, but they can also set you up for disappointment and burnout if you’re too ambitious. Break your long-term goals into smaller, achievable milestones. Celebrate your progress along the way, and adjust your goals as needed based on your changing fitness level and priorities.

    Practice Mindfulness and Listen to Your Body

    Tune in to your body’s signals. Learn to tell the difference between the discomfort of pushing your limits and the pain of overexertion. Incorporate mindfulness techniques like deep breathing and body scans into your workouts to stay present and aware of how your body is responding.

    man sitting on rock surrounded by water

    Incorporate Rest and Recovery Days

    Rest days are just as important as workout days. They give your body a chance to repair and rebuild, preventing burnout and injuries. Try more restorative activities like yoga, gentle stretching, or slower-paced walks on your rest days to support recovery without being sedentary (Although we all need a nice lazy day here and there!)

    Seek Social Support

    Surround yourself with supportive friends, family members, or workout buddies who share your fitness goals. Not only does exercising with others make workouts more enjoyable, but other people may notice if you’re pushing yourself too much.

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    Finding Balance in Your Exercise Routine

    Avoid the temptation to push yourself to the limit every time you exercise. Instead, aim for a balance between challenging workouts and getting enough rest. Alternate between high-intensity sessions and lower-intensity activities to prevent burnout and allow your body to recover properly.

    Try to avoid doing the same routine day in and day out. A consistent routine is needed to progress towards goals, but it doesn’t have to be static. Mix things up by adding a variety of workouts into your schedule that align with your goal. Include cardio exercises, strength training, flexibility work, and activities you enjoy.

    Listen to your body’s cues and rest when you need to. Schedule regular breaks throughout your week to give your muscles and mind a chance to recharge. Whether it’s a rest day or a light active recovery session, make time for rejuvenation to prevent fatigue and keep your energy levels high.

    Shift your focus from the end result to the journey itself. Instead of only focusing on achieving specific outcomes like weight loss or muscle gain, set process-oriented goals that highlight the actions and habits that lead to success. Celebrate the small victories along the way, like completing a challenge or mastering a new exercise technique.

    woman sitting on grey cliff

    Workout Burnout: Quick Summary

    • Recognising signs of workout burnout: persistent fatigue, lack of motivation, irritability, muscle soreness, plateauing progress, concentration difficulties, negative attitudes towards exercise, sleep disturbances, and loss of enjoyment in activities.
    • Causes of burnout: overtraining, lack of rest, repetitive routines.
    • Importance of joy in exercise: enhances motivation, releases endorphins, reduces stress and anxiety.
    • Strategies to avoid burnout: diversify your routine, set realistic goals, practice mindfulness, incorporate rest and recovery days, and seek social support.
    • Finding balance in your exercise routine: prioritize variety, balance intensity and rest, focus on process goals, and celebrate progress.
    • Conclusion: Exercise should be enjoyable and not a source of stress. By recognizing signs of burnout and implementing strategies to prevent it, you can sustain a lifelong commitment to fitness and well-being.

    Actions to Take and Habits to Change

    • Pay attention to signs of workout burnout, like fatigue, lack of motivation, and irritability.
    • Switch up your exercise routine to keep it engaging and prevent boredom.
    • Set realistic goals and celebrate small victories along the way.
    • Practice mindfulness during workouts and listen to your body’s signals.
    • Incorporate rest and recovery days into your schedule to prevent overtraining.
    • Seek support by exercising with friends or joining group activities.
    • Prioritise joy in exercise by choosing activities that make you feel good.
    • Focus on the process of exercise rather than just the outcomes.
    • Find balance by alternating between challenging workouts and restorative activities.
    • Celebrate your progress and achievements to stay motivated and positive.
    woman jumping on green mountains

    Workout Burnout: Conclusion

    Exercise should be a source of joy, not a source of stress. Whether it’s a gym session, going for a run, or trying out a new class, let your workouts fuel your body and uplift you. Enjoy the journey, celebrate your achievements, and remember that the most important thing is to move your body in a way that feels good for you. By using some of the tips in this post, you can prevent burnout and sustain a lifelong commitment to fitness.

  • Weight Loss

    Mindset Matters: Change How You Think To Lose Weight

    Mindset Matters

    How many times have you started a new diet, convinced this time would be different, only to end up back at square one? It’s frustrating, exhausting, and honestly, a bit soul-destroying. But what if I told you the real key to weight loss success isn’t just about food or exercise—mindset matters more than anything?

    Your thoughts, beliefs, and attitudes shape every choice you make on this journey. If you’re stuck in a negative mindset—constantly doubting yourself, obsessing over perfection, or feeling like you’re doomed to fail—it’s no surprise that weight loss feels like an uphill battle.

    But the good news? You can change how you think—and when you do, everything changes.

    Let’s talk about why your mindset matters most when it comes to sustainable weight loss, and how you can shift it to finally see long-term success.

    Table of Contents

    Why Mindset Matters: How Your Thinking Affects Weight Loss

    Your mindset is the foundation of everything. It determines how you see yourself, how you handle challenges, and whether you stay committed when things get tough.

    A positive, growth-oriented mindset makes it easier to:

    • Stay consistent—even when progress feels slow.
    • Bounce back from setbacks instead of giving up.
    • Enjoy the journey instead of just focusing on the finish line.

    On the flip side, a negative, limiting mindset can:

    • Keep you stuck in the yo-yo dieting cycle.
    • Make you feel guilty and ashamed when you’re not “perfect.”
    • Lead to self-sabotage whenever progress isn’t fast enough.

    Bottom line? Your thoughts create your reality—so if you want to lose weight and keep it off, you need to work on what’s happening in your head first.

    Common Mindset Blocks That Keep You Stuck

    Ever feel like you’re your own worst enemy on this journey? You’re not alone. Here are some common mindset traps that hold people back:

    All-or-Nothing Thinking

    “I ate one ‘bad’ meal, so I might as well give up and start over Monday.”
    Nope! One meal doesn’t ruin your progress. A balanced mindset beats extremes.

    Perfectionism

    “If I don’t do everything perfectly, I’m failing.”
    Weight loss isn’t about being perfect—it’s about being consistent.

    Self-Limiting Beliefs

    “I just don’t have the willpower to lose weight.”
    You do—you just need the right strategies, not more self-criticism.

    Emotional Eating

    “I’m stressed, so I need comfort food.”
    Food is fuel, not therapy. Learning to manage emotions without eating is key!

    The Power of a Growth Mindset

    The most successful people in weight loss (and life!) have something in common: a growth mindset.

    Instead of seeing setbacks as failures, they see them as opportunities to learn and improve.

    Fixed Mindset: “I suck at losing weight. I’ll never be able to do this.”

    Growth Mindset: “This is tough, but I can learn from my mistakes and keep improving.”

    When you start seeing weight loss as a learning process rather than a “pass or fail” test, everything changes. Progress, not perfection, is the goal.

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    mindset matters

    How to Shift Your Mindset for Weight Loss Success

    Challenge Your Limiting Beliefs

    Next time you catch yourself thinking, “I’ll never lose weight,” ask yourself:
    Why do I believe that? What proof do I actually have?

    Chances are, it’s not that you “can’t” lose weight—you just haven’t found the right approach for you yet.

    Swap negative thoughts for empowering ones

    “I’m just not disciplined enough.”
    “I am building habits that make me stronger every day.”

    “I always fail at this.”
    “Every setback is a chance to learn and do better.”

    Practice Self-Compassion

    Being hard on yourself won’t help you lose weight faster—it’ll just make you miserable. Instead of beating yourself up for a “bad” day, treat yourself with the same kindness you’d give a friend.

    If your best mate told you they had a tough week, would you say:

    “Wow, you’re a failure. Just quit now.”
    or
    “That’s okay! Progress isn’t ruined by one tough week. Keep going!”

    Exactly. Be as kind to yourself as you are to others.

    Set Realistic Goals

    One of the biggest motivation killers? Setting goals that are too extreme and feeling like you’re constantly failing.

    “I need to lose 10lbs this month.”
    “I’ll focus on building consistent habits and celebrate small wins.”

    “I have to work out every single day.”
    “I’ll find movement I enjoy and aim for progress, not perfection.”

    Weight loss is a long game. The people who succeed are the ones who stick with it, even when progress is slow.

    Mindset Hacks for Weight Loss Success: Must-Read Posts

    Struggling with motivation? Stuck in self-doubt? These posts will rewire your mindset, boost confidence, and keep you on track!

    Final Thoughts: Your Mindset Matters and is Your Biggest Weight Loss Tool

    Weight loss isn’t just about what you eat or how much you exercise—it’s about how you think.

    • Shift your mindset, and you’ll shift your results.
    • Challenge limiting beliefs and replace them with empowering ones.
    • Be kind to yourself, stay consistent, and focus on progress.

    Your mindset is your greatest tool—use it wisely! Now tell me, what’s one mindset shift you’re working on right now? Drop it in the comments!

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    mindset matters
  • Habits

    Mastering Habit Formation and Behaviour Change For Your Health

    Introduction

    Ever wondered how some people seamlessly weave healthy habits into their daily lives, making it look like a walk in the park? Those people didn’t just make those changes overnight, habits take time and practice to form. Habit formation is more than just a routine; it’s a dynamic process that shapes our behaviours over time. Understanding how habits are developed and how they influence our choices is key to achieving sustainable health and fitness transformations. In this post, I want to talk about how habit formation and behaviour change are the keys to a healthier, more balanced lifestyle. Keep reading to understand how habits are formed and how to change your behaviours over time to achieve your goals.

    Habit Formation and Behaviour Change

    Understanding Habit Formation

    How Habits Are Formed

    When you find yourself reaching for a snack at the same time every day or putting on your running shoes without even thinking? That’s the cue-routine-reward cycle, the heartbeat of habit formation. First, there’s the cue – a trigger that sets your habit in motion. It could be a specific time, a feeling, or even a particular event. Next comes the routine – the habitual action you take. Whether it’s grabbing an apple or going to the gym, this is the meat of your habit. Finally, the reward – the feel-good moment that seals the deal. Maybe it’s the burst of energy from your snack or the sense of accomplishment after a workout. Understanding this cycle is like having a roadmap for your habits; once you know the route, you can navigate it with intention.

    RECOMMENDED READ:

    Atomic Habits by James Clear

    The saying, “practice makes perfect” is spot on when it comes to habits. The more you repeat a behaviour, the more ingrained it becomes in your daily routine. Consistency turns actions into automatic responses. It’s not about perfection; it’s about showing up regularly. Whether you’re aiming to drink more water or move more, the key is to make it a regular part of your day. Over time, these repeated actions carve out neural pathways in your brain, making your habits not just something you do but a part of who you are.

    person holding blue ceramic mug and white magazine

    The Habit Loop

    • Cue: The Trigger
      • The initial spark that kicks off the habit loop
      • Can be a specific time, emotion, or event
      • Acts as the signal for your brain to initiate the routine
    • Routine: The Habitual Action
      • The conscious and repeated behaviour you engage in
      • Can include activities like workouts, healthy snacks, or other positive behaviours
      • The central part of the habit loop where you actively participate
    • Reward: The Pleasurable Outcome
      • The positive reinforcement that follows the routine
      • Provides a sense of pleasure or accomplishment
      • Creates a satisfying loop that reinforces the desire to repeat the habit

    Positive Reinforcement

    When your brain associates a routine with a positive reward, it’s more likely to crave that experience again and again. Positive reinforcement not only makes the habit loop enjoyable but also strengthens the neural connections in your brain, solidifying the habit. It’s what transforms a simple routine into a behaviour that sticks.

    white and black butterflies on blue sky
    • Celebrate Small Victories:
      • Acknowledge completing a workout or making a nutritious food choice
      • Small wins contribute to positive reinforcement of habits
    • Link Habits with Intrinsic Rewards:
      • Find joy in the process itself
      • Reflect on your energy after a workout, the taste of a healthy meal you made, or the mental clarity from a good night’s sleep
      • Strengthen the habit loop without relying solely on external reinforcements
    • Incorporate External Rewards Strategically:
      • Treat yourself to something as a way to celebrate reaching milestones
      • Make sure rewards align with your overall health and fitness goals
    • Social Support:
      • Share progress with friends, family, or a supportive community online
      • Positive feedback from other people is great external reinforcement, boosting motivation and solidifying the positive habit loop

    POSTS YOU MAY BE INTERESTED IN:

    The Science of Habits

    Neuroplasticity and Habit Formation

    Neuroplasticity is the brain’s ability to adapt, learn, and rewire itself, no matter your age. Constantly reshaping your brains structure and function based on your experiences. When it comes to habit formation, neuroplasticity allows your brain to carve out new pathways, making it easier for habits to stick. It’s the reason why, with the right approach, you can teach your brain some great new tricks, turning positive behaviours into habits that last.

    blue and green peacock feather

    As you engage in new behaviours, especially those repeated consistently, your brain adapts. Over time, your brain shifts from the conscious decision-making of trying a new habit to a more automatic, subconscious response. This transition is a result of the brain’s commitment to efficiency. Once a behaviour becomes a habit, your brain conserves energy by making the process more streamlined and automatic. This adaptability is what transforms a conscious effort into a second nature response.

    Habit Formation and Behaviour Change in Health and Fitness

    Building positive habits is the key to unlocking long-term well-being. It’s not just about reaching a specific milestone; it’s about creating a lifestyle that supports your overall health and happiness without ways thinking about it.

    By understanding the science of habits and neuroplasticity, and using this knowledge to build positive habits, you can build a healthier, happier, and more resilient version of yourself over time.

    POSTS YOU MAY BE INTERESTED IN:

    Strategies for Changing Behaviour Over Time

    Set Realistic Goals

    When it comes to changing behaviour over time, the starting line is marked by the goals you set. You may want to shoot for the stars, but setting realistic goals is key for sustainable behaviour change. Being realistic doesn’t mean you are limiting ambitions; it’s more about understanding your current circumstances, acknowledging potential challenges, and creating a roadmap that leads to success. By setting targets that are within your reach, you keep up momentum, stay motivated, and celebrate the victories, no matter how small.

    Habit Formation and Behaviour Change

    Habit formation and behaviour change comes from a series of steps rather than one giant leap. Use bite-sized goals like stepping stones, guiding you through the evolution of your habits. Achieving a small goal provides a quick win, a boost of confidence that propels you forward. It’s the positive reinforcement your brain craves, creating a sense of accomplishment that encourages continued effort.

    Examples of Realistic Habit and Behaviour Changes

    • Nutrition:
      • Small Step: Replace one sugary drink with water daily.
      • Small Step: Include a serving of vegetables in one meal each day.
    • Physical Activity:
      • Small Step: Take a 10-minute walk during lunch break.
      • Small Step: Throw in some bodyweight exercises during breaks.
    • Sleep:
      • Small Step: Develop a consistent bedtime routine.
      • Small Step: Limit screen time 30 minutes before bedtime.
    • Stress Management:
      • Small Step: Practice deep breathing for 5 minutes daily.
      • Small Step: Take short breaks to stretch and relax during work hours.
    • Time Management:
      • Small Step: Prioritise one task on your to-do list each day.
      • Small Step: Set specific time blocks for focused work.
    • Mindfulness:
      • Small Step: Start with a 3-minute daily meditation session.
      • Small Step: Practice mindful eating during one meal per day.
    • Social Connection:
      • Small Step: Reach out to a friend or family member once a week.
      • Small Step: Attend a social event or group activity.
    • Financial Wellness:
      • Small Step: Create a budget for one spending category.
      • Small Step: Save a small amount regularly, even if it’s just a few pennies.
    person wearing orange and gray Nike shoes walking on gray concrete stairs

    Creating Keystone Habits

    The term “keystone” is from architecture, where a keystone is a central stone that holds an entire structure together. Similarly, keystone habits act as central behaviours that, when established, trigger a cascade of positive changes in other aspects of your life.

    For Example:

    • Regular Exercise:
      • Domino Effect: Improves overall well-being, promotes better sleep, and often leads to healthier food choices.
      • Small Step: Commit to a consistent exercise routine, even if it’s just a short workout each day.
    • Mindful Eating:
      • Domino Effect: Encourages conscious food choices, improves digestion, and builds a positive relationship with food.
      • Small Step: Start with one mindful meal a day, savouring each bite and paying attention to hunger cues.

    Choosing your keystone habits needs thoughtful consideration and an understanding of which behaviours have the most impact on your life.

    How to Find Your Keystone Habits

    1. Identify Key Areas of Improvement:
      • Reflect on different areas of your life, like your health, productivity, relationships, and well-being.
      • Decide which aspects could benefit the most from positive changes.
    2. Consider Your Goals:
      • Define your short-term and long-term goals. What do you want to achieve in different areas of your life?
      • Align your keystone habits with these goals to ensure they contribute to your overall vision.
    3. Assess Interconnectedness:
      • Look for habits that have a ripple effect, positively influencing other behaviours.
      • Consider how one habit can trigger a domino effect, leading to improvements in more than one area of your life.
    4. Start Small and Build Consistency:
      • Choose habits that are manageable and can be easily incorporated into your daily routine.
      • Focus on building consistency before adding more habits to your repertoire.
    5. Consider Sustainability:
      • Pick habits that are sustainable over the long term. Avoid habits that may lead to burnout or are too challenging to maintain.
    6. Personal Connection:
      • Select habits that resonate with you personally. Find meaning and fulfilment in the habits you choose.
      • The more personally meaningful a habit is, the more likely you are to stick with it.
    7. Experiment and Adjust:
      • Choosing keystone habits may require experimentation.
      • Be open to adjusting your choices based on how well they align with your goals and fit into your lifestyle.
    8. Review and Refine:
      • Regularly review your keystone habits and their impact on your life.
      • Be open to refining or adding new habits as your goals evolve or circumstances change.
    Habit Formation and Behaviour Change

    Building a Supportive Environment

    A supportive environment for habit formation and behaviour change can act as a catalyst, making it easier for you to start and maintain positive habits. On the other hand, a challenging or unsupportive environment can present challenges and resistance. Understanding the impact of your surroundings on habit formation can help you to shape an environment that aligns with your goals and encourages the behaviours you aim to create.

    Tips for Creating a Supportive Environment:

    • Visibility of Habits: Keep reminders of your habits visible. Visual cues can reinforce your commitment.
    • Remove Temptations: Identify and eliminate or reduce triggers that may lead to unwanted behaviours. For example, if you’re trying to eat healthier, keep treats out of sight.
    • Set Up a Designated Space: Create a designated space for activities related to your habits. This can help signal to your brain that it’s time to engage in a particular behaviour.
    • Surround Yourself with Positivity: Build a positive atmosphere. Surround yourself with supportive people, uplifting affirmations, or vision boards that inspire you on your journey.
    • Build a Routine: Build a structured routine that aligns with your goals. Consistency in your daily schedule can create a stable environment for habit formation.
    • Social Support: Share your goals with friends, family, or a community group. Having people that encourage and understand your goals can significantly impact your success.
    • Incorporate Tools and Technology: Utilize tools and technology to streamline your habits. You can use a habit-tracking app or book, a Fitbit, or a meal planning tool.
    • Make Healthy Choices Accessible: Keep healthy choices easily accessible. If you’re aiming to eat more fruits and vegetables, keep them visible and easily reachable in your kitchen.
    person in red sweater holding babys hand

    Overcoming Setbacks and Maintaining Consistency

    Habits are a journey, not a destination, and along the way, challenges are inevitable. Recognising and understanding common hurdles in habit formation is the first step toward overcoming them.

    Some Challenges Include:

    • Lack of Motivation: Moments of low motivation are inevitable and can be disheartening. Understanding that motivation fluctuates and work on ways to reignite it.
    • Time Constraints: Busy schedules can impact habit formation. Setting realistic expectations is key.
    • Stress and Overwhelm: Stressful periods may disrupt habits. Find stress-management techniques and simplify habits during challenging times.
    • All-or-Nothing Thinking: The belief that a single setback ruins everything can be demotivating. Having a more flexible mindset is essential for long-term success.
    • Lack of Accountability: Feeling alone in a health journey may make it easier to abandon habits. Finding accountability through a friend, family member, or community can provide much-needed support.
    • Unrealistic Expectations: Setting overly ambitious goals can lead to burnout. Reassessing and adjusting expectations ensures a more sustainable approach.

    To overcome setbacks and maintain consistency over time, practice self-compassion by acknowledging setbacks without self-judgment. Reflect on setbacks as opportunities to learn, identify what went wrong and adapt your approach.

    toddler's standing in front of beige concrete stair

    If a goal feels unattainable, adjust it to align with your current circumstances, focusing on the importance of flexibility. Celebrate progress instead of fixating on perfection, recognising that small victories contribute more to overall habit formation success than complete lifestyle overhauls. Focus on consistency, and understand that progress is a continuous journey rather than striving for perfection.

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    Habit Formation And Behaviour Change: Conclusion

    Starting small, being patient with yourself, and building a supportive environment are key to lasting habit formation and behaviour change. I hope you can take these ideas and use them in your health and fitness journey. Whether you’re aiming to lose weight, eat better, exercise more, or just focus on your well-being, hopefully these strategies can help you on your way to success.

    Did you find this post helpful? Do you have your own tips for lasting behavioural change? let me know in the comments below!

  • Weight Loss

    How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey

    Three years ago, I couldn’t walk up a flight of stairs without feeling out of breath. I was constantly tired, trapped in a cycle of crash diets, and completely disconnected from my own body. Fast forward to today, and I’ve lost over 80lbs on my weight loss journey. I’ve transformed my health, and, most importantly, rebuilt my mindset around food and fitness.

    If you’ve ever felt stuck in the yo-yo dieting trap or overwhelmed by where to start, you’re not alone. In this post, I’ll walk you through the exact steps I took to lose weight, ditch restrictive diets, and find a healthy balance that lasts. Whether you’re looking for losing weight tips, motivation to get started, or a sustainable approach to healthy weight loss, you’ll find it all right here.

    So, in this post, I’ll cover:

    • My top tips for starting your own weight loss journey
    • How I shifted from quick-fix diets to sustainable habits
    • The nutrition changes that helped me lose belly fat and feel fuller longer
    • How I found joy in exercise (and why that matters for weight loss)
    Starting A Weight Loss Journey

    Time for a Change

    Let’s rewind a few years.

    I was feeling like absolute trash – both physically and mentally. I was dealing with asthma, stubborn belly fat, and I could barely walk uphill without feeling winded.

    Forget about fitness workouts; I was just trying to get through the day.

    My energy?

    Non-existent. I was deep in the ups and downs of the diet cycle, constantly swinging between cravings and binge eating.

    Then lockdown hit in 2020, and I had a wake-up call.

    I was only 29, but my asthma put me in the high-risk category, which freaked me out. I knew I needed to lose belly fat and get serious about my health.

    And not just to fit into a smaller size or reach an ideal weight—I wanted to get healthy and feel good again.

    That was my moment of “Okay, enough is enough.“

    Starting A Weight Loss Journey

    If you’ve ever felt stuck in the binge-restrict cycle, my post on Weight Loss Psychology 101 shares mindset shifts that helped me find balance and stay consistent. It’s all about making weight loss sustainable—no more all-or-nothing thinking!

    An Unsustainable Start to My Weight Loss Journey

    I kicked things off with the goal of losing 50 pounds in mind and was lured into the quick-fix promises of the keto diet.

    I dropped pounds fast, and I was all in.

    But here’s the tea – it wasn’t sustainable.

    I was constantly stressed about tracking every single carb, and the mental energy required to stay in ketosis was exhausting.

    Was I losing weight? Yes.

    Was I happy? No.

    Shifting My Mindset to Sustainable Weight Loss

    Once I realised that the keto diet wasn’t going to be my forever solution, I had to rethink everything.

    If I wanted to start losing weight and keep it off, I had to move away from extremes and make natural, sustainable changes that would stick long-term.

    And for me, it started with nutrition. I was addicted to takeaways and junk food.

    My body was crying out for real, nutrient-dense foods instead of the quick fixes.

    So, I made a pact with myself – focus on eating healthy, not perfectly, and slowly change my relationship with food.

    weight loss before and after picture

    Understanding Nutrition

    I got serious about learning what my body needed. No more guessing or following fads.

    I wanted to know exactly how food affected me – my energy, my mood, everything. I dove into healthy weight loss resources that broke down how whole foods impact satiety and energy levels.

    The more I learned, the more I realised that my old habits were sabotaging me.

    Processed foods were keeping me hungry, and I was stuck in a cycle of constant snacking. Once I started adding more whole foods like lean proteins, complex carbs, and healthy fats, I noticed I felt fuller for longer.

    No more endless carb cravings or being a slave to junk food.

    Staying fuelled and hydrated is crucial for your fitness journey, but so is being prepared for every session. If you’re wondering what to keep in your gym bag, I’ve got a handy checklist just for you!

    Balancing Macronutrients

    Next, I focused on balancing my macros. Instead of fearing carbs, I learned to love them.

    I added more protein to my meals to keep me feeling full and energised, and yes, I still ate carbs – they’re not the enemy!

    It was all about balance and choosing foods that helped me feel good.

    Allowing Treats and the 80/20 Rule

    Here’s the real game changer: I stopped labelling foods as “good” or “bad.”

    I learned about the 80/20 approach. 80% of the time, I ate whole, nutritious foods, and the other 20%? I allowed myself to enjoy the things I loved, guilt-free.

    This was a turning point. Instead of feeling restricted, I felt free to enjoy food without overdoing it.

    Finding Joy in Movement

    When it came to exercise, I had to rewire my brain.

    Workouts had always felt like a punishment, something I had to do to burn off food.

    But that mentality wasn’t doing me any favours. I needed to find a way to enjoy working out, especially during lockdown when options were limited.

    That’s when I found Couch to 5K. Trust me, it was rough in the beginning.

    I could barely run for 30 seconds without needing to stop. But I pushed through, and every week I got a little bit stronger.

    Running wasn’t just about burning calories anymore—it became my personal challenge, something that made me feel empowered.

    Strength and Fitness

    food freedom after weight loss

    After I finished Couch to 5K, I knew I needed to keep pushing myself.

    I started trying new things – swimming, aerial hoop classes, and eventually hitting the gym for some serious weight training sessions.

    Building muscle wasn’t just about getting “toned”—it was about getting strong and proving to myself what my body was capable of.

    Now, strength training is a HUGE part of my routine.

    Seeing myself lift heavier weights and feeling my muscle definition improve?

    That’s a win.

    The scale stopped mattering. It became about what I could do, not just what I weighed.

    beginners running guide

    Setbacks and Resilience

    I won’t lie, there were setbacks.

    Emotional eating? Yep, that happened.

    Ups and downs with the scale? Absolutely.

    But I learned to embrace those setbacks as lessons. Motivation for weight loss comes and goes, it’s all about resilience.

    When things got tough, I reminded myself that setbacks are part of the process.

    The key is to learn from them and keep moving forward.

    The Current Me

    Now, let’s fast forward to the present.

    I’m nine months pregnant (any day now!) and yes, I’ve gained some weight back.

    But here’s the difference—I’m not stressed about it.

    My healthy lifestyle mindset has shifted so much that I’m focusing on eating healthy and taking care of my body, rather than worrying about the number on the scale.

    Key Tips for Starting a Weight Loss Journey

    Now that you’ve read about my journey, are you feeling motivated? Inspired? Maybe even a little fired up to start your own transformation?

    I hope so!

    But, I get it—taking those first steps can feel overwhelming, especially when you’ve been stuck in the same patterns for ages.

    But trust me, if I can do it, so can you.

    The reality is, change doesn’t happen overnight. It’s not about waking up one day and suddenly having everything figured out.

    Just know that you’re ready to put yourself first, even if you don’t have all the answers yet.

    It’s about taking that first small step, whether it’s saying “no” to that extra takeaway, adding five more minutes to your workout, or simply telling yourself, “I’m worth this.”

    You’ve got the motivation—now it’s time to put it into action.

    I’m not going to tell you it’s easy, but I will tell you it’s absolutely worth it. Whether you’re here to lose 10 pounds, 80 pounds, tone up, or simply feel better in your own skin, the tips and habits I’m about to share will help you build a routine that works for you and your lifestyle.

    Daily Habits to Help You Smash Your Weight Loss Journey

    1. Start Your Day with Some Movement

    Don’t just roll out of bed and dive straight into emails. Get your body moving first thing!

    Whether it’s a quick stretch, some ab workouts, or a walk around the block, this gets your metabolism revved up and sets the tone for the rest of the day.

    Plus, it’s a solid win before you even hit your first cup of coffee. Check it off your to-do list and get that dopamine flowing!

    2. Plan Your Meals Like a Boss

    Look, winging it with food is a fast track to poor choices. Take 10 minutes each morning to figure out what’s going on your plate today.

    Focus on whole foods with a balance of protein, carbs, and healthy fats. Keep it simple, keep it planned, and watch how much easier it becomes to stay on track.

    3. Hydrate or Die-drate

    Water is your new best mate.

    water drinking on wellness journey

    It keeps your body in check, helps control those sneaky carb cravings, and keeps you feeling fuller for longer. Aim for at least two litres a day, and make sure that water bottle is always by your side.

    Staying hydrated is the unsung hero of weight loss, trust me.

    4. Move Throughout the Day, Don’t Be a Couch Potato

    It’s not all about long gym sessions. Get those steps in!

    Whether you’re pacing around your house, doing some home workouts, or sneaking in a lunchtime walk, find little ways to stay active.

    Your fitness tracker is your accountability buddy—keep an eye on it and hit those step goals.

    5. Eat to Stay Full, Not Just to Snack

    Stop feeding yourself food that leaves you hungry 20 minutes later. Prioritise foods that keep you feeling full, like lean protein and healthy fats.

    The fuller you feel, the less likely you are to cave in to those “treats” that aren’t doing you any favours. (But remember that treats aren’t fully off the table, remember the 80/20 rule!)

    my fitness journey losing weight

    6. Eat Like You Mean It

    No more mindless munching. Sit down, focus on your meal, and actually enjoy what you’re eating.

    Being present with your food helps you tune into your body’s hunger and fullness cues, so you’re less likely to overdo it.

    Plus, you’ll actually savour what you’re eating.

    Win-win.

    7. Get Moving After Meals

    I’m not saying run a marathon after dinner, but a little walk?

    Absolutely.

    It helps with digestion and gets your body back in motion. Plus, it’s an easy way to sneak in more fat burning without even realising it.

    A quick post-dinner stroll is a simple but powerful habit.

    8. Lift Some Heavy Stuff

    Strength training isn’t just for bodybuilders. Throw in some weight workouts a few times a week.

    It’ll help you build muscle, torch fat, and boost your metabolism long after you’ve finished your workout.

    The best part? You’ll start feeling like a badass when you see yourself getting stronger.

    9. Get Your Beauty Sleep

    Sleep isn’t just for beauty—it’s for survival.

    Your body needs rest to recover and keep your hormones in check. Aim for 7-9 hours a night, no excuses.

    Better sleep means less cravings, more energy, and better performance during your workouts. Trust me, your body will thank you.

    10. Track Your Progress Like a Pro

    Your fitness tracker and journal are there to keep you in check. Log your workouts, meals, and even how you feel.

    Tracking your progress helps you see what’s working and where you need to level up.

    Plus, it’s pretty motivating to look back and see just how far you’ve come.

    Mindset Hacks to Crush Your Weight Loss Journey

    1. Own Your Health Journey

    Stop playing small and start owning it.

    You’re not just “trying” to lose weight—you’re someone who puts health first.

    When you identify as someone who makes healthy choices, the game changes. Start telling yourself: “I’m someone who gets stronger, eats better, and prioritises my well-being.”

    Watch how those small choices start to add up.

    2. Consistency is King, Not Perfection

    Forget the “perfect day” fantasy.

    If you think every day’s going to be flawless, you’re setting yourself up for failure.

    The real magic? Consistent effort.

    Show up even when you can’t be arsed.

    That 20-minute walk you almost skipped? Yep, it counts.

    Every little action builds momentum. Keep at it, and you’ll see results without needing to be perfect.

    3. Embrace the Suck, It’s Part of the Deal

    Listen, growth comes from embracing the hard stuff. Struggling with a killer workout? Carb cravings taking over your brain? That’s where the gold is.

    Those challenges aren’t setbacks—they’re opportunities to level up. Take on the suck, push through it, and you’ll come out stronger every time.

    It’s all part of your evolution.

    4. Celebrate the Non-Scale Wins

    It’s time to throw some serious shade at the scale.

    Look, weight is just one piece of the puzzle.

    Celebrate when you nail your workouts, when your clothes fit better, or when you walk up that hill without wheezing. These non-scale victories are where the real progress lives.

    Keep them front and centre and let them fuel your motivation.

    5. Mindset: Be Kind to Your Damn Self

    Look, losing weight isn’t always pretty, and there will be days when you feel like you’ve fallen off the wagon.

    That’s cool.

    What matters is how you respond. Self-compassion is a weapon—use it. Instead of beating yourself up, remind yourself you’re human.

    Dust yourself off and get back on track without the guilt trip.

    6. Visualise Your Future Self

    Wanna get motivated?

    Picture your future self—the version of you that’s crushing workouts, eating better, and feeling unstoppable.

    Spend a few minutes every day visualising that person. The more real it feels, the more you’ll want to live it out.

    Keep that version of yourself in mind when you’re making decisions, and let it pull you forward.

    7. Break It Down, One Step at a Time

    Trying to lose 50 pounds?

    That’s a big goal, and it’s easy to feel overwhelmed.

    The fix? Break it down.

    Focus on the next step, not the end goal. Today’s goal could be smashing your fitness tracker steps or eating one more veggie.

    Micro-goals feel more achievable and keep you moving forward without the burnout.

    8. Fall in Love with the Process

    Stop waiting to reach the finish line to be happy.

    The secret sauce? Loving the journey itself.

    Enjoy the process of getting stronger, eating healthier, and feeling better. The scale will do what it does, but if you’re loving the daily grind, you’ll stay committed.

    The journey is where you grow.

    9. Reward Yourself Along the Way

    Every time you hit a milestone, whether it’s nailing a workout or managing stress better, celebrate. And no, I don’t mean with food.

    Treat yourself to something that aligns with your goals—maybe a new gym kit for that fitness challenge you’ve been eyeing.

    You deserve to feel good about the work you’re putting in.

    10. Focus on What You Can Control

    Life happens. Things will go sideways, and that’s cool. Focus on what’s within your control—like your effort, your attitude, and your choices.

    When life throws you a curveball, roll with it, adapt, and jump back into your routine when you’re ready.

    Flexibility is key to long-term success.

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    Conclusion

    Look, starting a weight loss journey isn’t about finding a magic pill or crushing yourself with restrictive diets—it’s about building habits that actually work for you.

    The small, consistent actions you take every day will push you closer to your goals without driving you mad. From planning your meals like a boss to getting some killer workouts in, it all adds up.

    Remember, the key to winning this game is to focus on progress, not perfection.

    You don’t need to nail it every single day—just keep showing up. Embrace the ups and downs, be kind to yourself when things go sideways, and stay committed to the process. You’ve got this.

    So, strap in, stick with these habits, and keep smashing it. You’ll not only see the results on the outside but feel stronger, healthier, and more in control from the inside out.

    Now, go make it happen. Your future self is already cheering you on.

  • Goals

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

    Introduction

    Setting realistic and structured goals is key to your success when starting a weight loss journey. An undefined goal like ‘I want to lose weight’ is too vague and needs to be clearer for you to know what to do. This is where SMART weight loss goals come in. SMART stands for Specific, Measurable, Achievable, Relevant, Time-Bound. I’ll break these down more in the post below, but this means that a goal should be clear and concise, trackable, within reach, aligned with your values, and bound by a specific timeframe.

    SMART goals provide clarity, motivation, and a sense of direction that is essential when faced with the complexities of dietary choices, exercise routines, and lifestyle adjustments. It makes a vague desire to lose weight into a concrete action plan.

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

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

    SMART Weight Loss goals

    Understanding SMART Weight Loss Goals

    • Specific: A specific weight loss goal is clear and concise, leaving no room for interpretation. And is something that you will know you have achieved straight away.
    • Measurable: Measurable goals allow you to think about a realistic timeline for your goals, allow you to track your progress, and celebrate achievements along the way.
    • Achievable: An achievable goal ensures that your goals are within reach, preventing frustration and maintaining motivation.
    • Relevant: Relevance makes sure that your weight loss goals align with your values and bigger aspirations. A relevant goal is not isolated but contributes to your overall well-being.
    • Time-Bound: Time-bound goals ensure that your weight loss journey has a sense of structure. They involve setting specific deadlines and transforming far-away goals into actionable steps within defined timeframes.

    Specific: Defining Your Weight Loss Focus

    Saying you want to lose weight is a bit like having a GPS say, “Just head in that general direction.” But that doesn’t really help! Where exactly are you going, and how do you get there? That’s where specificity comes in. It’s about setting clear objectives that tell you what to aim for and the steps to get there.

    Examples of Specific Goals

    • Casual Goal: “I want to exercise more.”
    • Specific Goal: “I’m going to walk for 30 minutes, five times a week.”
    • Casual Goal: “I want to eat healthier.”
    • Specific Goal: “I’m going to eat at least 3 portions of vegetables a day, and 1 piece of fruit.”
    • Casual Goal: “I want to lose weight.”
    • Specific Goal: “I will aim to lose 10 pounds in the next three months.”

    Measurable: Tracking Progress and Success

    Now you’ve decided on your specific goal, it’s time to bring some numbers into the mix. Having a measurable goal won’t leave you wondering if you’re making progress, measurable goals give you concrete proof that, yes, you are moving forward. You can track your goals however you prefer, either just writing them down the old fashioned way, using an app/watch, or even a spreadsheet.

    Examples of Measurable Goals

    • Casual Goal: “I want to exercise regularly.”
    • Measurable Goal: “I’m aiming for 10,000 steps a day, tracked on my fitness app/watch.”
    • Casual Goal: “I want to eat better.”
    • Measurable Goal: “I’m going to track my fruit and veg intake by keeping a simple food diary to track what I eat.”
    • Casual Goal: “I want to lose weight.”
    • Measurable Goal: “I’ll weight myself weekly, and I’ll track my progress in a journal.”
    SMART weight loss goals

    Achievable: Setting Realistic and Attainable Goals

    To keep motivation high, you need to figure out what’s realistic for you, and find that sweet spot between ambition and achievability. If you set a goal that is too far out of your reach, you might start strong, but burnout is inevitable. That’s where achievability comes in. It’s not about aiming low; it’s about setting yourself up for success. When you hit those smaller milestones on the way to your big goal, it’s like a burst of motivation that keeps you going.

    Examples of Achievable Goals

    • Casual Goal: “I want to be more active.”
    • Achievable Goal: “I’ll start with three 20-minute walks a week. As I get used to it, I can add more or try a new activity.”
    • Casual Goal: “I want to eat healthier.”
    • Achievable Goal: “I’ll swap one sugary drink for water each day and add a serving of veggies to one meal.”
    • Casual Goal: “I want to lose weight.”
    • Achievable Goal: “I’m looking at losing 1-2 pounds a week by cutting down on snacks and adding in a couple of home workouts.”

    Relevant: Aligning Goals with Personal Objectives

    When your goals resonate with your life, they become more than just tasks; they become a part of your journey towards overall well-being. When you see the connection between losing weight and feeling more energized, improving your health, or boosting your confidence, suddenly your goals become more than just numbers on a scale.

    Examples of Relevant Weight Loss Goals

    • Casual Goal: “I want to be more active.”
    • Relevant Goal: “I’ll aim to be active for at least 30 minutes a day because it boosts my energy levels, and makes me feel good.”
    • Casual Goal: “I want to eat better.”
    • Relevant Goal: “I’m focusing on better nutrition because it not only supports my weight loss but also aligns with my goal of feeling more confident and healthier.”
    • Casual Goal: “I want to lose weight.”
    • Relevant Goal: “I’m looking at losing weight to improve my overall health. It’s about a long, healthy life for me.”

    Time-Bound: Establishing a Timeline for Success

    Setting a deadline doesn’t mean rushing or taking shortcuts. It’s about being realistic. Setting realistic deadlines ensures you have enough time to make sustainable changes, celebrate small wins along the way, and stay sane. Having a timeframe creates a sense of accountability and it breaks your big goal into smaller, manageable steps. Instead of feeling overwhelmed by the enormity of your goal, you’re tackling it one deadline at a time.

    Examples of Time-Bound Weight Loss Goals

    • Casual Goal: “I want to be more active.”
    • Time-Bound Goal: “I’m committing to 30 minutes of exercise five times a week for the next two months.”
    • Casual Goal: “I want to eat better.”
    • Time-Bound Goal: “For the next six weeks, I’m cutting back on high sugar foods and focusing on a balanced diet.”
    • Casual Goal: “I want to lose weight.”
    • Time-Bound Goal: “I’m aiming to lose 10 pounds in the next eight weeks.”
    SMART weight loss goals

    Creating Your SMART Weight Loss Plan

    When thinking about a SMART goal you want to set yourself, make sure it’s something that can fit into your life. If counting calories isn’t your thing, base your goal on mindful eating instead. The key is to make your goals fit your preferences and lifestyle. It’s not about what works for others; it’s about what works for you.

    Example Of A Fully Fleshed Out SMART Weight Loss Goal

    1. Specific: “I want to lose 8 pounds in the next three months by jogging three times a week.”
    2. Measurable: “I’ll track my progress by weighing myself weekly and tracking my jogs.”
    3. Achievable: “I’ll start with a 5k training plan and gradually build up my endurance.”
    4. Relevant: “I’ll make it a family affair by inviting my partner and kids to join me on weekend jogs, or I’ll take my dog on a jog instead of our usual walk.”
    5. Time-Bound: “I’ll be able to jog 5k in three months.”

    Overcoming Challenges and Adjusting Goals

    First things first, let’s acknowledge that challenges happen. Maybe a busy week derails your exercise routine, or a stressful day tempts you to reach for comfort food. It’s normal. The key is not to see these moments as failures but as opportunities to learn. Life is full of surprises, and your weight loss journey is no exception.

    So, you hit a roadblock. Now what? Time to adapt. Look at your goals and see if they still align with where you are. If life gets hectic, maybe adjust your workout duration or frequency. Goals are not set in stone; they’re guidelines meant to keep you on track. Progress is not always linear, and setbacks are not the end of the road; they’re detours. The more flexible you are, the better equipped you’ll be to weather the storms.

    Goal setting should only benefit your life, I found this post from Positive Psychology really helpful!

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    Celebrating Success: Milestones and Rewards

    Breaking your larger goal into smaller, achievable milestones not only makes your progress more manageable but also turns your journey into a series of victories. Celebrate each milestone as a stepping stone to your bigger goal. When you achieve a milestone, treat yourself to something special, rewards create a positive association with your achievements. This is due in part to your brain releasing dopamine, the “reward” hormone. This hormone not only makes you feel good but also reinforces the behaviour that led to the success.

    Keep track of your goals with a fun planner like this one.

    weight loss wins non scale victories

    Conclusion

    Hopefully now you have learned to be clear about what you want (specific), keep track of your progress (measurable), set goals that are both challenging and doable (achievable), make your goals meaningful to your life (relevant), and put a timeline on your aspirations (time-bound). These SMART weight loss goals are your personalized roadmap to success.

    Challenges may pop up, and that’s okay. Just remember to be flexible and celebrate every win along the way. It’s not just about reaching a destination; it’s about enjoying the journey, learning from challenges, and celebrating your growth.