As we step into the new year, many of us find ourselves setting resolutions, and for a significant number, weight loss often tops the list. However, the key to successful and lasting weight loss isn’t found in crash diets or extreme workout routines but in making small, sustainable changes to our daily habits. Learn how to commit to losing weight in 2024 by focusing on manageable lifestyle adjustments, setting realistic goals, and discovering joy in the journey.
1. Commit To Small, Sustainable Changes
Rather than overhauling your entire lifestyle overnight, consider incorporating small, sustainable changes into your daily routine. This approach not only makes the process more manageable but also increases the likelihood of long-term success. Start by identifying one or two habits you think can help you lose weight that you can change, like opting for a piece of fruit instead of a sugary snack or taking the stairs instead of the elevator.
When you really want to commit to losing weight, setting achievable goals is so important for maintaining motivation and staying on track. Instead of aiming for a drastic weight loss within a short period, establish realistic and measurable objectives. For example, target losing one to two pounds per week, which is considered a healthy and sustainable rate. Break down your larger goal into smaller milestones, celebrating each achievement along the way. This approach not only boosts your confidence but also reinforces positive behaviours.
Commitment starts with setting the right goals. If you need help crafting yours, check out Smart Weight Loss Goals.
3. Find Joy in Exercise
Exercise doesn’t have to be a chore; it can be a source of joy and fulfilment. Explore as many different activities as you need to until you find something you genuinely enjoy. Whether it’s dancing, hiking, swimming, or practicing yoga, the key is to make it fun. Engaging in activities you love not only makes exercise more enjoyable but also increases the likelihood of sticking to a regular routine. Find yourself a workout buddy or join group classes to add a social aspect, turning exercise into a shared experience!
Focusing on the quality of your food is as important as the quantity if you want to lose weight. Instead of restrictive diets, concentrate on making nutrient-dense choices that focus on satiety. Including a variety of whole foods like fruits, vegetables, lean proteins, and whole grains, which should make up around 80% of your diet. Experiment with new recipes and cooking methods to make healthy eating an exciting and enjoyable part of your routine.
It’s not about deprivation but about nourishing your body with the fuel it needs to thrive.
5. Losing Weight By Getting More Sleep
The importance of adequate sleep and effective stress management in weight loss is often overlooked. Lack of sleep and chronic stress can disrupt your body’s hormonal balance, leading to increased cravings and overeating. Aim for 7-9 hours of quality sleep each night and explore relaxing activities like meditation, deep breathing exercises, or engaging in active hobbies you love. A well-rested and stress-free body is better equipped to make healthy choices and maintain a balanced weight.
Is Sleep Important For Weight Loss?
6. Stay Hydrated
Sometimes, the body can mistake thirst for hunger, leading to unnecessary snacking, so ensure you drink enough water throughout the day! Not only does proper hydration support overall health, but it can also help control appetite and promote weight loss. Keep a reusable water bottle with you as a reminder to drink water consistently.
7. Monitor Progress and Adjust Accordingly
Regularly track your progress, but don’t be too hard on yourself if things don’t go as planned! Weight loss is a journey with ups and downs, and it’s essential to stay flexible and adjust your approach as needed. If you are miserable, you’re doing it wrong! If you encounter challenges, reassess your goals, celebrate the successes, and modify your habits to better align with your lifestyle and preferences.
Staying committed is all about consistency. I’ve shared tips on keeping steady progress in Consistency Over Motivation.
Conclusion
When you really commit to losing weight it’s not about quick fixes or drastic measures. It’s about making sustainable changes to your habits, setting realistic goals, and finding joy in the process. By embracing small adjustments, prioritizing enjoyable exercise, and focusing on overall well-being, you can create a foundation for long-term success. Remember, the journey to a healthier you is a marathon, not a sprint. Start small, stay consistent, and celebrate every step toward a happier and healthier life.
The question of meal frequency is a common concern for people starting on a weight loss journey. With so many different diets advocating for different eating patterns, it’s important to find a balance that works for your body and lifestyle.
Listen to Your Body’s Hunger Cues
Rather than trying to stick to a set number of meals per day, pay attention to your body’s natural hunger cues. Eat when you’re hungry, pay attention to your meal while you’re eating and learn to stop when you’re full. (This can take a bit of practice!) This mindful, more institutive approach can help you develop a healthier relationship with food and prevent overeating.
Does Meal Frequency Affect Metabolism?
There’s a popular belief that eating smaller, more frequent meals throughout the day can boost metabolism but this isn’t strictly true. Here are a few reasons why the metabolism-boosting effect of small, frequent meals might be a bit of a myth:
The thermic effect of food (TEF) is the energy expended during the digestion and absorption of nutrients and makes up part of your TDEE (Total Daily Energy Expenditure (How many calories you eat in a day)). While it’s true that eating does increase metabolic rate temporarily due to TEF, the overall impact on daily metabolism doesn’t vary much between frequent small meals and fewer large meals.
Different factors, like genetics, age, and body composition, play an important role in determining how the body responds to meal frequency.
The total number of calories consumed throughout the day is a more important factor in weight management than the timing or frequency of meals.
The quality of meals, including the balance of macronutrients (proteins, fats, and carbohydrates), has much more influence on metabolism and satiety than the frequency of meals.
Wondering if meal timing affects weight loss? I’ve got more science-backed nutrition tips for you in Science-Based Nutrition.
Your daily routine plays an important role in determining how often you should eat. Consider your work schedule, energy levels, and how often you are working out when planning your meals. The goal is to create a sustainable eating pattern that you can maintain in the long run.
Focus on Nutrient-Dense Meals
However often you decide to eat, prioritize nutrient-dense foods in every meal. Include a balance of proteins, whole grains, fruits, vegetables for fibre and don’t be scared of healthy fats. All of these will contribute to the overall satiety of your meals. Nutrient-dense meals not only support weight loss but also provide the essential vitamins and minerals your body needs to function.}
When it comes to planning meals, sometimes simpler is better. Check out my 5 Easy Nutrition Tipsto make things easier.
Consider your meal timing in relation to any exercise you do in a day. Eating a balanced meal or snack before exercise can provide energy, while a post-workout meal supports recovery. Be mindful of your body’s needs and adjust your meal schedule accordingly to both weight loss and exercise performance.
Avoid Emotional and Mindless Eating
Whatever your chosen meal frequency, be aware of emotional and mindless eating. Eating in response to stress, boredom, or other emotions can sabotage your weight loss efforts. Develop strategies to cope with emotions without turning to food, and practice eating mindfully by avoiding distractions at mealtimes.
Hydration Matters
Stay hydrated throughout the day, as thirst can sometimes be mistaken for hunger. Drinking water before meals can also help control portions and support weight loss. Make water your drink of choice and limit the intake of empty calories.
It’s important to recognize that what works for one person may not work for another. Experiment with different approaches, and pay attention to how your body responds to find the rhythm that suits you best.
Meal frequency is important, but so is balance on your plate. Get a step-by-step guide in Building a Balanced Plate.
Conclusion
In conclusion, there is no one-size-fits-all answer to the question of how often you should eat to lose weight. The key is to find a meal frequency that aligns with your body’s needs, your daily schedule, and your personal preferences.
Listen to your body, prioritize nutrient-dense meals, and make choices that support a sustainable and enjoyable approach to weight loss.
The journey to a healthier lifestyle is unique to you, so embrace the flexibility to discover what works best for your well-being.
Alright, let’s settle this once and for all—what’s more important for weight loss, diet or exercise? You’ve probably heard the classic line, “You can’t outrun a bad diet,” but is it actually true?
Spoiler alert: Yes.
Now, before you throw your trainers in the bin and start living off lettuce, let’s break it down properly. Because while diet does most of the heavy lifting, exercise still plays an important role—just not in the way you might think.
Picture this: you are aiming for a daily calorie deficit of 500 calories to lose weight.
You have two options:
Eat 500 fewer calories
Burn 500 extra calories through exercise
Burning 500 calories through exercise is no joke. Depending on your weight and fitness level, that could mean an hour of high-intensity cardio every single day. Not exactly realistic if you are just starting out.
On the other hand, cutting 500 calories from your diet could be as simple as skipping that sugary coffee, passing on a handful of biscuits, or swapping your evening takeaway for a home-cooked meal. Much easier and much more sustainable.
But this is not about all or nothing. You do not have to rely entirely on diet or exercise. The best approach is to do a bit of both.
Try reducing your intake by 400 calories and burning 100 calories through movement. Or maybe a 300/200 split works better for you. The goal is to find a balance that you can actually maintain long-term.
Why Diet is the Real MVP
Food is fuel. If you are constantly filling up on highly processed, low-nutrient foods, no amount of exercise will fix it.
A solid diet:
Gives your body the nutrients it actually needs
Helps control blood sugar and energy levels
Supports weight loss without making you feel like you are punishing yourself
Exercise is brilliant for heart health, strong bones, and mental well-being, but if you are regularly overeating, exercise alone will not be enough to create a calorie deficit.
Have you ever smashed a tough workout, then felt like you had earned a huge meal afterwards? This is where exercise alone can be a tricky tool for weight loss. It is easier to consume excess calories than it is to burn them off.
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Want to Maximise Your Results? Change Your Lifestyle, Not Just Your Workout
Weight loss is not about going hard in the gym for two weeks and then quitting because you are exhausted. It is about creating a lifestyle that is actually sustainable.
Here is what will actually make a difference:
Find exercise you enjoy – If you hate running, do not run. Try lifting weights, dancing, swimming, or yoga. The best workout is the one you will actually do.
Eat real food – More protein, more fibre, fewer ultra-processed foods. Balance is the key, not restriction.
Practise mindful eating – Eat slowly, control portions, and actually enjoy your food rather than eating on autopilot.
Sleep, stress, and hydration matter – Poor sleep and high stress levels can disrupt your hormones and make weight loss much harder. Staying hydrated helps prevent your body from mistaking thirst for hunger.
How to Lose Weight Without Thinking About It
The easiest way to lose weight is to make small changes that become second nature over time.
Here are fifteen simple habit changes to get started:
Drink more water before meals
Swap sugary drinks for low-calorie options
Stop eating in front of the TV
Add an extra serving of vegetables to every meal
Use smaller plates to help with portion control
Walk for ten minutes after meals
Keep healthy snacks within reach
Eat protein with every meal to stay fuller for longer
Cut back on ultra-processed foods
Swap deep-fried foods for grilled or baked alternatives
Get at least seven hours of sleep every night
Learn to manage stress levels, as cortisol can make weight loss harder
Meal prep so you always have healthy options available
Track your progress, but do not obsess over the scale
Be patient – real results take time, but they last
Do all of these overnight? No. But start with one or two, and over time, they will add up to real results.
Struggling With Weight Loss? Here’s What to Do Next
If you feel like you are doing everything right but still not losing weight, do not panic.
Reassess your approach – Are you actually in a calorie deficit? Are you tracking accurately?
Get support – A dietitian, coach, or even a workout buddy can make a massive difference.
Manage stress and sleep – Your hormones play a bigger role in weight loss than most people realise.
Be consistent – One bad day does not ruin everything. Keep going.
Most importantly, be patient. Quick fixes never last, but small, consistent changes do.
Want to Unlock Your Best Metabolism? Check Out These Must-Read Posts!
Take control of your metabolism, optimise your nutrition, and finally see real results. Whether you’re looking to burn fat, boost energy, or fix a sluggish metabolism, these posts have you covered!
If your goal is weight loss, your diet is doing most of the work. Exercise is great for your health, mood, and muscle tone, but if you are eating more than you burn, the scale will not budge.
So, what is the winning formula?
A balance of diet and exercise that fits your lifestyle
Small, repeatable habits that lead to long-term success
Progress over perfection – consistency beats extremes every time
Weight loss does not have to be complicated. Nail your nutrition, move your body, and build habits you can actually stick to. That is the real secret.
Now, do you struggle more with diet or exercise? What has been the biggest challenge in your weight loss journey? Let’s talk.
As the world of health and fitness continues to grow, many of us feel overwhelmed when it comes to figuring out what works for us and what doesn’t. It’s easy to get stuck in a cycle of yo-yo dieting, where you make great progress for a short period of time, only to crash and burn once you lose motivation. But what if you could break the cycle and find a sustainable and realistic way to reach your weight loss goals?
A fad diet is typically a diet that encourages fast weight loss, with little regard to health or long term sustainability and are often lacking in essential nutrients we need. These diets often promise unrealistic results, with little evidence to backup claims.
While you may lose a significant amount of weight while doing a particular diet, these diets often do more harm than good, as they can lead to nutrient deficiencies and can risk long-term metabolic damage. The results are often short-lived as you will have to eventually stop the diet, leading to a dangerous lose-gain-lose-gain cycle (yo-yo).
For these reasons, quick-fix diets should always be approached with caution and a healthy dose of scepticism. The best way to lose weight and keep it off permanently is to create a healthy diet and lifestyle that is tailored to individual needs and preferences, and can be sustainably maintained over time.
Moving Away from All or Nothing Thinking
This is essentially what yo-yo dieting is. An all-or-nothing approach keeps you trapped in a cycle of either being “perfect” on your chosen diet or “going off the rails” and binging all those foods you’ve been missing out on – with the promise that you will start again next week/month.
To ditch the all-or-nothing approach, focus on minor yet impactful changes. Incorporating more nutritious and filling foods into your diet, staying hydrated, and finding enjoyable ways to exercise can significantly contribute to your goals over time. Please don’t concern yourself with perfection; instead, celebrate every accomplishment, regardless of how small they might seem. Remember, progress is progress, and it is worthwhile, no matter how insignificant it may appear.
The key here is setting achievable goals and realistic time-frames. Instead of attempting to lose a significant amount of weight rapidly, take your time and aim for gradual progress. Permit yourself to indulge occasionally while prioritizing self-care. Punishing yourself for slip-ups or depriving yourself of the things you enjoy only leads to negative consequences. So, be gentle with yourself and keep in mind that it’s about progress, not perfection!
Establishing Healthy Habits that Support Weight Loss
By practising positive habits, we can become better versions of ourselves and achieve our goals. On the other hand, negative habits can hold us back and hinder our progress. Therefore, it’s important to be mindful of our habits and strive to make them align with our goals.
By introducing small positive habits to our routines slowly and sustainably, we can avoid being in the ‘All-or-nothing’ mindset that often leads us into a yo-yo dieting cycle.
Remember to be patient and kind to yourself throughout this process. It’s okay if you experience setbacks or struggle to make progress at times. The important thing is to keep moving forward and stay committed to your goal. With dedication and persistence, you can create positive habits that will help you achieve your aspirations.
As with any habit, the ability to sustain it comes from practice and a clear understanding of why it’s important to keep going. Each choice you make, every movement and action you take, is a building block added to the life you’re creating for yourself. Every step is a part of the journey. So, make sure that the habits you cultivate are ones that will bring you closer to your goal.
NEAT stands for Non-Exercise Activity Thermogenesis, it is the energy that we use in daily life just moving around and living our lives i.e. walking up the stairs, doing housework, playing with pets or children etc.
NEAT makes up part of our TDEE (Total Daily Energy Expenditure) and can make up around 15 to 30 percent of the calories we burn each day and actually has a greater impact on calorie burning than traditional exercise.
Working out can certainly help burn calories and improve overall health, but it typically requires a more concentrated effort and a specific amount of time set aside for exercise. Incorporating more NEAT into our daily routines, such as taking the stairs instead of the elevator or standing up during phone calls, can be a simple yet effective way to increase calorie burning and improve overall health.
Eating for Fullness & Mindful Eating
Learning which foods promote satiety is a key step in stopping yo-yo dieting. Instead of thinking about how much you can’t eat, think about what foods you can add to your meals to keep you feeling fuller for longer. This usually includes foods that are whole or minimally processed, high fibre & high protein foods.
High-fibre foods that promote satiety include:
Fruits
Vegetables
Whole grains
Legumes.
Examples of high-protein foods include:
Lean meats
Fish
Poultry
Eggs
Tofu
Beans
Adding healthy fats to your meals can also help to promote satiety, and some great sources of healthy fats include nuts, seeds, avocados, and olive oil.
It’s important to note that everyone’s body is different, and what works for one person may not work for another. Experimenting with different foods and finding what works best for you can be a helpful approach.
It’s also important to listen to your body and stop eating when you feel full, rather than continuing to eat until you’re uncomfortably full. By practising mindful eating, you can learn to recognise when you are full. Really pay attention to your meals and savour each bite, try to avoid watching TV or being on your phone while you’re eating as this can often lead you to overeat.
Taking the time to implement sustainable lifestyle changes allows us to create lasting habits that support our overall well-being. By focusing on factors like nutrition, exercise, and even sleep, we can make positive changes towards stopping yo-yo dieting forever.
A holistic approach to weight loss ensures that we are not just focused on short-term results, but are committed to making lasting improvements for a healthier life. Prioritizing lifestyle change is an investment in yourself that pays off in the long run.
Aim to make small, sustainable changes that you can maintain over time. This could mean incorporating more fruits and vegetables into your diet, or finding exercise that you enjoy. Remember, weight loss is not a one-size-fits-all solution. What works for someone else may not work for you. Listen to your body and do what feels right for you. And most importantly, be patient with yourself.
Changing habits and achieving weight loss takes time, but with consistency and determination, you can reach your goals.
Prioritising our health and well-being is essential for leading a fulfilling and joyful life. Hopefully, this post has highlighted the various aspects of health, fitness, weight loss, and lifestyle, and the importance of finding a balance that works for each individual.
Again, weight loss is a personal journey, and there is no one-size-fits-all solution. Each person’s body is unique, and what works for one may not work for another. It is essential to approach our health and weight loss goals with patience, self-compassion, and a focus on long-term sustainable habits rather than quick fixes.
Ultimately, the pursuit of health, fitness, weight loss, and lifestyle choices should be driven by a desire to live our best lives. By incorporating regular exercise, nutritious eating, and positive lifestyle habits, we can improve our physical and mental well-being, increase our energy levels, and enhance our overall quality of life.
So let us be proactive in our commitment to our health and happiness. Let us choose to prioritise self-care, make mindful choices, and ditch yo-yo dieting for good!
Do you want to lose weight but don’t know where to start? Or maybe you’re stuck in an All-Or-Nothing cycle. The good news is that weight loss doesn’t have to be a complete lifestyle overhaul. Small habit changes have the biggest impact when it comes to losing weight. This post will provide you with 15 easy and sustainable habit changes that you can start today to help you lose weight without the gym.
A very quick and easy change to make when trying to lose weight without the gym is to avoid drinking your calories. This means limiting sugary drinks like soda, energy drinks, or even juice. These drinks contain a lot of calories with very little nutritional value, and won’t do anything to satiate hunger.
Instead, opt for water, swap out sugar in your tea or coffee for sweeteners or choose low calorie flavoured waters as your go-to beverage choices. This is a simple habit change that can significantly reduce your daily calorie intake and also improve your overall health.
2. Practice mindful eating
Another key to successful weight loss is practicing mindful eating. This means being fully present and aware of your eating habits and patterns. When you eat mindfully, you pay attention to your body’s hunger and fullness cues and savor each bite of food. This allows you to eat until you are satisfied, rather than overeating and feeling uncomfortably full.
To practice mindful eating, start by eliminating distractions during meals. Turn off the TV, put down your phone, and focus solely on your food. This will help you tune into your body’s signals and prevent mindless eating. Another tip is to eat slowly and chew your food thoroughly. This not only helps with digestion but also allows for better enjoyment of your meals.
By practicing mindful eating, you can develop a healthier relationship with food and become more attuned to your body’s needs. This habit change, combined with other healthy habits, can lead to successful and sustainable weight loss.
3. Get enough sleep
Getting enough quality sleep is crucial when it comes to achieving and maintaining weight loss. Without adequate sleep, your body’s hormones can become imbalanced, leading to increased appetite and cravings for unhealthy foods. Additionally, lack of sleep can negatively impact your metabolism, making it more difficult to burn calories efficiently.
To support your weight loss goals, prioritize getting 7-9 hours of quality sleep each night. Establish a bedtime routine that helps you unwind and relax, such as reading a book or taking a warm bath. Keep your bedroom cool and dark to promote optimal sleeping conditions. By getting enough quality sleep, you will be setting yourself up for success in reaching your weight loss goals.
4. Add more protein to your diet
To support your weight loss goals, it’s essential to focus on the right kind of nutrition. Adding more protein to your diet is an effective way to support weight loss. Protein helps to reduce cravings and keeps you feeling fuller, and longer.
Protein also contributes towards muscle preservation when in a calorie deficit. Maintaining muscle mass is essential for our health and losing muscle can also result in burning less calories, so it is a key component in losing weight and maintaining weight loss.
Try incorporating lean proteins like chicken, turkey, fish, eggs, beans, or tofu into your meals and snacks throughout the day.
One simple habit change to increase activity and lose weight without the gym is to take the stairs instead of the elevator. This small change can increase your daily physical activity and help you burn more calories throughout the day.
Our daily activity outside of planned exercise is actually the 2nd highest contributor to our TDEE (Total daily energy expenditure – how many calories we burn in a day), and remaining sedentary for long periods of time can have negative effects on our health. It’s important to incorporate regular physical activity into our daily routines to promote overall health and well-being.
6. Reduce your portion sizes
One of the most effective ways to lose weight without going to the gym is to reduce your portion sizes. It’s a simple but powerful habit change that can have a lasting impact on your overall health and wellness.
Reducing your portion sizes doesn’t mean you have to go hungry or deprive yourself of your favorite foods. It simply means being mindful of how much you’re eating and adjusting your serving sizes accordingly.
One trick to reducing your portion sizes is to use smaller plates and bowls. When you have a smaller plate or bowl, it tricks your brain into thinking that you’re eating more food than you actually are. This can help you feel more satisfied with smaller portions.
Another way to reduce your portion sizes is to be mindful of your hunger cues. Before you start eating, ask yourself if you’re truly hungry or if you’re eating out of boredom or habit. If you’re not actually hungry, try to find another way to occupy your time or distract yourself from eating.
By reducing your portion sizes, you can still enjoy your favorite foods while also achieving your weight loss goals. And if you pair this habit change with the previous one of taking the stairs, you’re well on your way to creating a healthier, more active lifestyle.
7. Don’t Skip Meals
Skipping meals may seem like a quick fix for weight loss, but it can actually do more harm than good. When you skip meals, it will usually only lead to overeating later in the day when hunger catches up with you.
To ensure that you’re fuelling your body effectively, it’s important to eat regular meals throughout the day. And listen to your body! Don’t ignore hunger, just assess if it’s true physical hunger you’re feeling.
To ensure that you’re fuelling your body effectively, it’s important to eat regular meals throughout the day. This doesn’t mean that you need to eat three large meals a day, instead, you can focus on smaller, more frequent meals to keep your energy levels up. You’ll be less likely to feel hungry and snack on unhealthy foods throughout the day.
Now that you know why it’s important to eat regular meals, let’s explore how you can increase the fibre in your meals to further support your weight loss goals. Fibre is an essential nutrient that keeps you feeling fuller for longer, making it easier to stick to your healthy eating plan. To increase fibre, aim to add more fruits, vegetables, whole grains, and legumes to your meals. Some easy ways to do this include blending fruits and veggies into smoothies, swapping white bread for whole grain bread, and adding beans to soups and salads.
Increasing your fibre intake doesn’t have to be complicated or time-consuming, and the benefits are substantial. It’s important to increase fibre slowly though, as a sudden increase can lead to digestive issues.
9. Move Around More During The Day
Similar to the reasons you should take the stairs, another important habit change to consider when trying to lose weight without the gym is generally just moving around more during the day. Studies have shown that sitting for prolonged periods can lead to weight gain and other health problems. Therefore, it’s essential to find ways to incorporate more movement into your day.
One simple way to increase your daily activity is to take frequent breaks from sitting. Set a timer on your phone or computer for every 30 minutes and stand up and stretch or take a short walk around your home or office. Fitness trackers usually have a feature built in to remind you to move more. This will not only help you burn calories but also reduce the strain on your muscles.
Another effective way to incorporate more movement into your day is to set a daily step goal. Invest in a pedometer or fitness tracker and aim to hit a certain number of steps each day. You can start with a modest goal of 5,000 steps and work your way up gradually.
Finally, consider adding more physical activity to your routine. This could include activities such as yoga, dance, swimming, or even just taking the stairs instead of the elevator. By finding activities that you enjoy and incorporating them into your routine, you’ll be more likely to stick with them and see the benefits of increased movement.
By increasing your daily activity, you’ll not only burn more calories but also improve your overall health and well-being.
10. Limit packaged, processed foods
Another important habit change to support your weight loss goals is to limit packaged and processed foods. These types of foods are often high in added sugars, unhealthy fats, and empty calories, which can make it harder to maintain a healthy weight. Instead, try to focus on whole, nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains.
Not only will this help you lose weight, but it will also improve your overall health and well-being. By cutting back on processed foods, you’ll be reducing your intake of harmful additives, preservatives, and other chemicals that can negatively impact your health.
But don’t worry, you don’t have to give up all packaged foods entirely. Just be mindful of what you’re choosing and aim to make healthier choices whenever possible. For example, instead of reaching for a bag of crisps, opt for a handful of nuts or a piece of fruit. And when you do buy packaged foods, be sure to read the labels carefully to make sure you’re choosing options that are low in added sugars and unhealthy fats.
11. Don’t Reduce Calories Too Much
It’s tempting to drastically reduce your calorie intake in an effort to lose weight quickly. However, this can actually work against you in the long run. When you drastically cut calories, your body will slowly adjust your TDEE to account for this, meaning eventually you will begin burning less calories – this is called metabolic adaptation. Not to mention, severely restricting your food intake can lead to feelings of deprivation and could result in binge eating.
Instead, aim for a moderate calorie deficit of a 10-25% deficit. This can be achieved through a combination of exercise and healthy eating habits, such as reducing portion sizes and choosing nutrient-dense foods. By taking a sustainable approach to weight loss, you’ll be more likely to stick with it and achieve lasting results.
Meal prep is a simple yet effective habit change that can make a big difference in your weight loss journey. By dedicating some time each week to plan and prepare your meals in advance, you’ll be setting yourself up for success by ensuring that healthy options are readily available when hunger strikes.
One key benefit of meal prep is that it can help you avoid the temptation of fast food or other unhealthy options when you’re short on time or energy. By having healthy meals and snacks on hand, you’ll be less likely to make impulsive decisions that derail your weight loss efforts.
Another advantage of meal prep is that it can save you time and money in the long run. By cooking in bulk and portioning out your meals, you’ll avoid the need to grab expensive and less nutritious meals on the go. Plus, you’ll have more time to focus on other important aspects of your life, such as exercise or spending time with loved ones.
To get started with meal prep, set aside a designated time each week to plan out your meals and grocery list. Look for recipes that are healthy, easy to prepare, and can be made in batches. Invest in quality food storage containers to keep your meals fresh and organized.
If you don’t enjoy having meals prepped, you can always just prep the ingredients and have them all ready to go when you begin cooking.
13. Keep Healthy Snacks In Sight
Another habit change that can support your weight loss journey is keeping healthy snacks in sight. When hunger strikes, it’s tempting to reach for whatever is convenient and within reach. By stocking your kitchen with healthy snack options, you’ll be less likely to reach for the chips or candy.
Consider keeping pre-cut veggies, fruit, and nuts in clear containers on your countertop or in the front of your refrigerator. This will make it easy to grab a healthy snack when hunger strikes. You can also portion out snacks ahead of time, such as packing single-serving bags of almonds or dividing grapes into small containers.
By combining this habit change with meal prep, you’ll be setting yourself up for success. Not only will you have healthy meals ready to go, but you’ll also have healthy snack options readily available.
14. Fill Your Plate Up With Low-Calorie High-Volume Foods
By combining meal prep with the habit of filling your plate up with low-calorie high-volume foods, you’ll be setting yourself up for success. Low-calorie high-volume foods are those that contain a lot of water and fibre, which help you feel full and satisfied without consuming excess calories. Examples of such foods include fruits and vegetables, lean proteins like chicken and fish, and whole grains like brown rice and quinoa.
By incorporating more low-calorie high-volume foods into your diet, you’ll naturally consume fewer calories throughout the day. For example, instead of reaching for a bag of crisps for a snack, try slicing up some cucumber and dipping it in hummus. Not only will this snack provide you with more nutrients, but it will also leave you feeling more satisfied.
Making this habit change can be as simple as swapping out some of the high-calorie foods on your plate for lower-calorie, high-volume options. These swaps can add up over time and help you achieve your weight loss goals.
15. Reduce Added Sugar
While cutting calories is an essential component of weight loss, reducing your intake of added sugar is just as important. Not only does excess sugar intake lead to weight gain, but consuming too much sugar also increases your risk for chronic diseases like diabetes and heart disease.
To reduce your sugar intake, start by reading labels and avoiding processed foods that are high in added sugars. Instead, opt for whole foods like fruits, vegetables, and whole grains that are naturally high in fiber and other essential nutrients.
Lose Weight Without the Gym: Conclusion
By making small, sustainable habit changes, you can lose weight without the gym. From mindful eating to taking the stairs instead of the elevator, incorporating these 15 tips into your daily routine can make a big impact.
Remember to stay patient and consistent with yourself, and don’t forget to celebrate your progress along the way, start small, and build a system of healthy habits that will help you lose weight for good.
What did you think of the post ‘Lose Weight Without the Gym: 15 Easy Habits To Try? Do you have your own suggestions? Let me know in the comments below!
Do you feel like you have to choose between body positivity and losing weight? Can these seemingly conflicting paths be combined to create a body positive weight loss journey?
In recent years, the body-positive movement has gained a lot of momentum, challenging conventional beauty standards and promoting self-love and acceptance in all body shapes and sizes. Body positivity at its core is about embracing your body as it is. So, naturally, weight loss is usually discouraged within this movement. But it’s important to understand that the relationship between body positivity and weight loss is nuanced and evolving.
In this post, I want to talk about how you can pursue health and well-being in a way that aligns with self-love and body acceptance, challenging the notion that weight loss and body positivity are mutually exclusive.
For a true body positive weight loss journey, it’s important to address and nurture a positive body image. A lot of people believe that losing weight will fix any issues with self-esteem, but the roots of body image issues usually run much deeper. Changing your appearance alone may not address any underlying insecurities you still have.
Weight loss alone does not make you happy!
So, before starting, and during your weight loss journey, focus on building a positive self-image. You can learn to appreciate your body while laying the groundwork for a healthier mindset that will stick around. Self-love can encourage you to adopt habits that genuinely care for your body, making the whole process more sustainable and, more importantly, enjoyable.
Weight loss doesn’t mean you have to hate your body. I’ve shared body-neutral affirmations that focus on function over appearance in Body-Neutral Affirmations.
Appreciate Your Body’s Abilities
Instead of fixating on how you look, appreciate what your body can do. Shifting our focus from appearance to functionality will no only help you appreciate your body more but also builds a healthier mindset.
Size doesn’t define your worth or capabilities.
When you shift your focus from the numbers on the scale to the tangible accomplishments your body can achieve, a huge shift in mindset can happen. Each fitness milestone, whether it’s running a little farther, lifting heavier weights, or mastering a new exercise, will become a testament to your strength and resilience.
Non-scale victories reinforce the idea that your body is capable and worthy of celebration, regardless of your size or shape. As you celebrate these achievements, you build a more positive connection with your body, building a sense of pride and appreciation for what you can do. This celebration of capability and progress plays a huge role in building a body-positive mindset, where self-love becomes a key part of your journey toward health and fitness.
If you’re working on a healthy relationship with food and body, remember that weight loss doesn’t have to mean punishing restrictions. In fact, you can pursue health goals while embracing body positivity and self-love. For a deeper look at balancing body positivity with sustainable choices, check out Victoria’s Secret vs. Reality: A Sustainable Meal Plan for Real Life. It’s all about finding joy and balance in the journey.
Ditch The All-or-Nothing Mindset
Perfectionism during a weight loss journey often leads to an all-or-nothing mindset that can be damaging to both physical and mental well-being. Setting unrealistic standards and expecting to stick to those standards flawlessly sets the stage for disappointment and frustration. Perfectionism tends to magnify setbacks, creating a cycle of negative self-talk and undermining progress you’ve made. Working towards a healthier lifestyle is inherently imperfect, and acknowledging this imperfection is an important step towards building a sustainable and positive approach to weight loss.
Finding a balance that accommodates your health goals alongside the joys and demands of daily life ensures a more realistic and sustainable approach to weight loss.
Setbacks are not roadblocks but are opportunities to learn. Instead of dwelling on “failures”, approach setbacks as lessons. Reflect on what led to the detour and use that insight to adjust your approach. This shift in perspective promotes a healthier relationship with the journey itself, emphasising progress over perfection.
There’s so much more to weight loss than the number on the scale. Learn about non-scale victories in my post on Non-Scale Victories.
A key to successful weight loss and body positivity is making small, sustainable changes to your lifestyle. People often try to make drastic changes all at once, which can be overwhelming and unsustainable. Instead, focus on making small changes to your diet and exercise routine that you can maintain over time.
Small changes act as building blocks for a foundation rooted in a healthier lifestyle. By consistently making positive choices, you lay the groundwork for sustainable habits that extend beyond weight loss goals.
This approach shifts your focus from temporary fixes to making a commitment to yourself and your wellbeing.
Whether it’s establishing regular exercise routines, practicing mindful eating habits, or prioritising good sleep, these all contribute to overall health and resilience. The goal is not just weight loss but the creation of a lifestyle that your supports physical and mental well-being in the long run.
A sustainable weight loss journey is not just a means to an end but an ongoing process you should celebrate. Moving your focus from the end goal to appreciating the day-to-day journey is important for sustainable success.
It’s not just about getting to that perfect goal weight; it’s a whole journey deserving of a round of applause. Instead of obsessing over some distant finish line, celebrate every little step in the here and now.
Realise that the journey itself is a big deal – every choice, every workout, every healthy meal is a win.
Focusing on the small steps during the journey helps alleviate the pressure and perfectionism often associated with the pursuit of a specific end goal. By finding joy in the day-to-day process, you can appreciate the journey without the constant stress of meeting unrealistic expectations. This reduction in perfectionism is instrumental in promoting improved mental well-being and cultivating a healthier self-image.
This change in perspective hugely contributes to improved body image and body positivity, creating a foundation for a healthier and more sustainable approach to self-care and well-being.
If you’re struggling with body image while losing weight, you’re not alone. Use these Body Positivity Affirmations to help fix your mindset.
Body Positive Weight Loss: Conclusion
Finding a balance in both weight loss and body positivity can take some time. A lot of us have struggled with body image issues for a long time and that can take some work to undo. But rather than viewing body positivity and weight loss as conflicting paths, work on finding a balance. Ensure that your weight loss is not driven by societal pressures or unrealistic standards but rather by a genuine desire for overall well-being.
By finding a more balanced approach, you can have a body positive weight loss! You can navigate your journey with more resilience, maintaining a positive relationship with your body while working towards realistic and sustainable health goals.
Have you found this post helpful? Do you agree or disagree that body positivity can be practiced along with weight loss? Let me know in the comments below!
Are you looking for small easy habits to incorporate into your life? Then keep reading! This post covers 10 easy of daily habits to improve your life and overall wellbeing. Start working towards a happier and healthier you. These are small changes that will make a huge difference to your mindset. These habits don’t all have to be implemented, and certainly not all at once; even just picking out a few of these to focus on at one time will still make a difference.
A great way to start the day is to drink a glass of water first thing in the morning. Not only is it great for hydration, it can help you feel less groggy upon waking and give you more energy. Plus, it’s a simple and natural way to keep your body healthy and running smoothly! This is also a great time to take any vitamins/medication so you don’t forget.
Leave some water on your bedside table the night before, this means it will be within reach as soon as you wake up. If you want to be a little bit extra (like me), you can get a cute water carafe that matches your aesthetic. I LOVE this one.
2. Make Your bed Straight Away
Making your bed first thing in the morning is a great way to start your day off on the right foot. Making the bed takes no time at all but will give you a sense of accomplishment and help you to feel immediately more productive. Not only that, but it can help create a calming environment in your bedroom so you can continue to be productive throughout the day.
Hopefully you don’t have to guiltily move your cat like I do!
3. Get Dressed (Even if You’re Not Going Anywhere)
This is especially important for those of us working from home. It may seem like a small step, but getting dressed for work can have a big impact. By getting dressed in the morning, you’re sending a signal to your brain that it’s time to get to work. It helps you stay organized, focused, and motivated since you’re in “work mode.”
But even if you’re not working, getting dressed can boost your self-confidence, which can help you stay on task and more productive.
You don’t have to be in a suit or anything particularly fashionable, it’s just about getting out of what you slept in. My go-to for WFH is a pair of tracksuit bottoms, a jumper and my slipper socks.
4. Establish a Skincare Routine
An effective skincare routine is essential for keeping your skin looking healthy and vibrant. Whether you are trying to clear acne, or prevent wrinkles, looking after your skin is a form of self care. Try to find a routine that is specific for you, and that you can stick to on a daily basis – morning and night.
I recommend having a “bare minimum” skincare routine alongside your usual one. Meaning that even if you are rushing and don’t have a lot of time, you at least use your minimum products. So my usual morning routine is cleanser, toner/exfoliator, vitamin c serum, moisturiser & SPF. My “bare minimum” routine is cleanser, moisturiser and SPF (you should always use SPF!).
5. Do a 5 Minute Morning Declutter
This routine isn’t about cleaning necessarily, it’s about getting everything in it’s place as a way to start the day off right. This helps to keep you organized and productive, as you can quickly find what you need when you need it. I personally feel a lot less scattered when everything is in it’s place.
Every day (try for the morning), set a timer for 5 minutes and do these 3 things – in this order:
Throw away any rubbish and gather any plates or cups left around the house and put them in the sink/dishwasher.
Put anything that’s in the wrong place away. e.g. pens left on the coffee table, clothes not in the wardrobe or laundry basket, small kitchen appliances that need to be put away etc.
If you have any time left over, pick a small area to declutter i.e. a drawer, or cupboard. (You don’t have to finish decluttering it, just make start – you can do more another day.
5 minutes works for me as I am in a fairly small apartment with no kids, but you may need to make it 10-15 minutes. The aim is to try and do it as fast as possible!
6. Take Time To Move Each Day
Taking time to move each day is so important for our physical and mental health! Whether it’s a walk around the neighbourhood, a few yoga poses, or a high-intensity workout, making time to move your body can have a significant positive impact on your overall wellbeing. It’s recommended that you try to fit in at least 30 minutes of exercise a day, but even 10 minutes will have it’s benefits and you can build on it.
Reading is an incredibly valuable habit that can be beneficial in many ways. Studies have shown that reading can improve your intelligence, increase your vocabulary, sharpen your writing skills, and even reduce stress.
It’s also a great way to escape from reality and relax. Challenge yourself to read for just 10 minutes each day. Before you know it, you’ll be hooked!
8. Set Limits On Social Media
Social media is a great way to stay connected with friends and family, but it can also be a major distraction from important tasks and activities. Setting limits on social media apps can help you to safeguard your mental and physical health by reducing the amount of time spent in front of a screen. Taking regular breaks from social media can help you to relax, recharge, and refocus on the important things in life. I use the built-in feature Samsung has for limiting screen time and and blocking certain apps – but there are also apps you can download that do this.
9. Have a ‘No Screens’ rule for at least An Hour before You Go To Bed
Implementing a “No Screens” rule for at least an hour before bed is a great way to help ensure a good night’s sleep. Not only does it give your eyes a break from the bright screens, but it can also help your mind to relax and wind down from the day. Use this time instead to establish a good night-time routine – make a cup of bedtime tea, read a book (great time for that 10 minutes!), meditate, plan the day for tomorrow, chat with loved ones etc.
Another option for this time is…
10. …Write down 3 Things you are Grateful For
Writing down the things you are grateful for is an incredibly powerful way to cultivate a positive outlook on life. It helps to reframe your thinking, so instead of focusing on the negatives, you can take time to recognize and appreciate all the good things in your life. Not only will this help to reduce feelings of stress, anxiety, and depression, but it can also help you to build stronger relationships with those around you. Taking the time to appreciate the little things can also help toincrease motivation and productivity, so writing down the things you are grateful for can be a great way to improve your overall wellbeing!
Daily Habits To Improve Your Life: Conclusion
On average, research suggests that it takes more than two months for a new behaviour to become automatic. Habit formation is an important process for achieving goals and living a healthier life. It’s a process of repetition and reinforcement, which helps to build new behaviours and replace unhealthy ones. The timeframe for this can vary depending on the complexity of the behaviour or habit, your motivation and dedication to practicing it, and the amount of repetition and reinforcement the habit receives. It’s important to be patient and consistent, as it can take some time for the habit to become second nature. Slowly incorporate these daily habits to improve your life by only working on a few at a time.
What do you think of this list of daily habits to improve your life? Do you have any of your own recommendations? Leave a comment below!
