lose weight

  • Weight Loss

    Write It, Lose It: Journaling Tips and Prompts for Weight Loss

    We all know that losing weight is hard—like, really hard. In fact, it’s a journey that requires dedication, patience, and a lot of self-love. But here’s a little secret weapon that’s been a game-changer for so many people (myself included): Journaling.

    Yep, you heard that right. That simple act of putting pen to paper can actually help you shed those extra pounds. And no, I’m not talking about magically writing away the calories (we can dream!). I’m talking about using journaling as a tool to get inside your own head, understand your habits, and set yourself up for success. So, with that said, let’s get into it!

    journaling

    Why Journaling?

    Before we jump into the tips and prompts, let’s chat about why journaling is so effective when it comes to weight loss.

    Mindful Eating: Writing about what you eat makes you more aware of your choices. It’s kind of like having a mini therapist in your pocket, gently nudging you to consider whether you really need that second slice of cake (no judgment, though – We don’t support restrictive diets here!).

    Journaling about food intake is closely related to mindful eating, which has been shown to improve eating behaviours and support weight loss. (Black, 2018).

    Tracking Progress: Ever feel like you’re not getting anywhere? Well, if so, a journal shows you just how far you’ve come. Those small victories add up, and seeing them in black and white is all the motivation you need to keep going.

    Emotional Release: Let’s be honest—emotions can drive us to eat, and not always in a good way. But, here’s the thing, journaling helps you process those feelings without reaching for the Cherry Bakewells!

    Journaling can help with emotional regulation, which is crucial for weight management. (Hussein, Egan, & Mantzios, 2017).

    Setting Intentions: Writing down your goals makes them real. In other words, you’re making a pact with yourself, and trust me, it’s way harder to break a promise that’s written down.

    Keeping a journal to track progress can support weight loss by reinforcing positive behaviours. (Kristeller & Bolinskey, 2010).

    my fitness journey losing weight

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

    Getting Started: Journaling Tips

    So, how do you actually start journaling for weight loss?

    1. Choose Your Tool

    First things first—pick your weapon of choice. Whether it’s a fancy notebook, a basic journal, or even an app on your phone, my upcoming FREE Notion Template (shameless plug), choose something you’ll actually use. Remember, the key here is consistency, not perfection.

    2. Make It a Habit

    Next, set aside time each day to journal. It could be in the morning with your coffee, during lunch, or right before bed. The important thing is that it becomes a regular part of your routine. So think of it as a little “me time” that’s all about you and your goals.

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

    3. Be Honest

    Your journal is your safe space. No one’s going to read it (unless you want them to), so be brutally honest with yourself. Write about your cravings, your struggles, your victories—everything. Remember, the more real you are, the more helpful your journal will be.

    4. Focus on Positivity

    It’s easy to fall into the trap of beating yourself up over mistakes. But remember, your journal is there to help and not to scold. Focus on the positives—what went well, what you’re proud of, and what you’re excited to achieve. So celebrate those wins, no matter how small!

    Journaling Prompts to Get You Started

    Now that you’ve got the basics down, let’s get into some prompts that will take your journaling (and weight loss journey) to the next level.

    1. What’s Your “Why”?

    Why do you want to lose weight? Is it for health, confidence, energy, or something else? So dig deep and write about your true motivations. This will be your anchor when the going gets tough.

    2. Visualise Your Success

    Picture yourself at your goal weight. How do you feel? What are you doing? Write it all down in vivid detail. Visualisation is a powerful tool, and seeing it on paper makes it even more real.

    3. Daily Food Diary

    Track what you eat and how it makes you feel. Did that meal make you feel energised? Did the late-night snack leave you sluggish? This helps you connect the dots between what you eat and how you feel.

    4. Identify Triggers

    What situations or emotions lead you to overeat? Stress? Boredom? Loneliness? Write about your triggers so you can recognise and manage them in the future.

    5. Gratitude Log

    End each day by writing down three things you’re grateful for. This shifts your focus to the positive and helps you build a healthier mindset.

    6. Weekly Reflection

    At the end of each week, take some time to reflect. What went well? How could you improve? What did you learn? Use this reflection to plan for the week ahead.

    7. Non-Scale Victories

    Weight loss isn’t just about the numbers on the scale. Celebrate the other victories, like fitting into a pair of jeans, running a mile, or just feeling more confident in your skin. Check out my post ‘Non-Scale Victories: The Hidden Wins That Matter Most‘ for tips on celebrating non-scale victories.

    Journaling Prompts

    Daily Prompts

    Morning Motivation: What’s one thing you’re looking forward to today that aligns with your weight loss goals?

    Daily Check-In: How do you feel today? What emotions or thoughts are influencing your food choices?

    Intentions for the Day: What small, healthy choices will you focus on today? (e.g., drinking more water, choosing a nutritious snack)

    Evening Reflection: What went well today in terms of your health and wellness? What’s one thing you could improve on tomorrow?

      Weekly Prompts

      Weekly Goals: What are your goals for this week? How will you achieve them?

      Overcoming Challenges: What challenges did you face this week, and how did you handle them?

      Progress Reflection: What progress have you made so far? How does it feel to see these changes?

      Self-Care Check-In: How did you practice self-care this week? How did it impact your mood and choices?

        Emotional Awareness Prompts

        Stress and Eating: How does stress impact your eating habits? What can you do to manage stress in a healthier way?

        Emotional Triggers: When you feel the urge to eat emotionally, what’s usually going on in your mind? What can you do instead?

        Self-Compassion: Write about a time when you were hard on yourself regarding your weight loss. How can you show yourself more kindness?

        Celebrating Yourself: What non-scale victories have you achieved recently? How can you celebrate these successes?

        journaling for weight loss

          Mindset Shifts

          Body Positivity: What do you love about your body right now? How can you nurture those feelings?

          Long-Term Vision: Where do you see yourself in six months? How do you want to feel, both physically and emotionally?

          Reframing Setbacks: Write about a recent setback. How can you view it as a learning opportunity instead of a failure?

          Affirmations: Write down three affirmations that empower you to stay committed to your health goals.

            Food Relationship Prompts

            Mindful Eating: What does “mindful eating” mean to you? How can you incorporate it into your meals today?

            Food as Fuel: How do you want to feel after a meal? How can you choose foods that support this feeling?

            Cravings Exploration: What foods do you crave most often? What are the emotions or situations that trigger these cravings?

            Meal Reflection: Reflect on a recent meal that made you feel good physically and emotionally. What made it satisfying?

              Future-Focused Prompts

              Success Visualisation: Imagine reaching your goal weight. How do you feel? How has your life changed?

              Future Rewards: What’s a non-food reward you’re excited to treat yourself to once you reach a milestone?

              Long-Term Habits: What healthy habits do you want to carry with you for the rest of your life?

              Personal Growth: How has your weight loss journey contributed to your overall personal growth?

              Interested in more journaling prompts? Check out these posts!

              Morning Journal Prompts: Set the Tone for a Successful Day

              Night Journal Prompts: End Your Day with Positive Thoughts

                Wrapping Up

                Journaling isn’t just a fun little hobby—it’s an amazing tool that can transform your weight loss journey. So by getting your thoughts, feelings, and goals down on paper, you’re not just losing weight—you’re gaining insight, confidence, and a deeper connection with yourself.

                So, grab that pen (or phone, or keyboard) and start writing your way to a healthier, happier you. You’ve got this!

              1. Habits

                Consistency Over Motivation: 5 Ways to Stay on Track

                We’ve all been there—totally fired up after watching a TED talk or scrolling through an Instagram feed full of ripped fitness influencers. You’re ready to conquer the world, right? But then… the next morning rolls around, and suddenly, that fire fizzles out faster than your Yankee Candle. ????‍♀️Sound familiar? Yeah, we’ve all been there. That’s why we need to focus on consistency over motivation.

                Motivation is great and all, but it’s like that flaky friend who shows up only when there are free drinks. One minute it’s there, and the next, it’s ghosting you. So, what’s the real hero of this story? Consistency. Yep, the unsung hero that gets you from point A to point B—even when you’re not feeling it.

                But how do you stay consistent when motivation packs its bags and goes on an extended holiday? Let’s get into ‘Consistency Over Motivation: 5 Ways to Stay on Track‘ for some tried-and-true tips to keep you on track!

                consistency over motivation

                1. Start Small, Like REALLY Small

                We’re talking baby steps, people. Don’t go from 0 to 100 in a day because, let’s be honest, that’s a one-way ticket to burnout town. Instead:

                Set mini-goals: Think of something so small that you’d feel ridiculous not doing it. Want to get fit? Start with a 5-minute walk. Want to read more? Start with one page.

                Celebrate tiny wins: Did you do that 5-minute walk, despite wanting to stay binging Netflix? Celebrate! Every step forward counts! Check out my post ‘Slow Progress is Still Progress: 5 Simple Ways to Embrace the Journey‘ for more ways to celebrate your progress!

                Studies show that breaking down larger goals into smaller tasks can enhance progress and psychological well-being. This approach prevents burnout and keeps individuals engaged with their goals over time (Sheldon & Kasser, 1998).

                2. Create a Routine (and Make it Non-Negotiable)

                You know how brushing your teeth is non-negotiable? Your goals should be too. Here’s how:

                Set a specific time: Make your new habit part of your daily routine. Same time, same place, every day. Whether it’s writing, exercising, or even just meditating, lock it in like your life depends on it.

                Automate the process: If you can set it and forget it, do it. Set reminders, and alarms, or even enlist an accountability buddy who can give you the friendly nudge you need. Or a not-so-friendly nudge if that’s what it takes!

                I’ve got ADHD, so I totally get how tricky it can be to stay on top of routines. You can read more about ADHD routines in this post: ADHD Morning Routines: Kickstart Your Day with Energy. I’ve recently started using Notion to keep track of my habits and routines—it’s an amazing tool! In fact, I’m putting together a Notion template to help you do the same. So stay tuned, because it’ll be available to my subscribers soon!

                Establishing a routine that makes goal-oriented activities non-negotiable leads to better long-term adherence to those goals, especially when motivation wanes (Verner-Filion et al., 2020).

                3. Plan for the “Meh” Days

                We all have those days when everything feels like dragging a giant boulder uphill. When those days hit, here’s what you need to do:

                Have a backup plan: Going back to routines, it can really help to have different versions of your routine based on your energy levels. Think of it as having a low-energy, likely, and ideal version of your day. For example:

                1. Low-Energy Morning Routine: Just the essentials—like rolling out of bed, brushing your teeth, and doing 5 minutes of meditation. Maybe you’re not feeling breakfast, so you grab a quick smoothie or snack.
                2. Likely Morning Routine: A bit more involved—getting up, doing a short workout or walk, making a simple breakfast, and maybe squeezing in some journaling or reading. It’s realistic for most days but doesn’t push you too hard.
                3. Ideal Morning Routine: When you’re feeling on top of the world—your full workout, a healthy breakfast, time to journal, meditate, and maybe even knock out a few tasks before the day really gets going.

                By having these versions ready to go, you’re more likely to stay consistent, no matter how you’re feeling.

                The concept of having different versions of a routine depending on energy levels is consistent with findings that flexibility and adaptability in goal-pursuit strategies are crucial for maintaining consistency, especially on low-energy days. This approach helps individuals stay on track even when they’re not at their best (Datu et al., 2018).

                Give yourself grace: If you miss a day, don’t let it spiral into a week. Missed one day? No biggie. Two days? OK. But Three days? Now we’re in dangerous territory. Get back on the horse as soon as possible. Check out my post ‘Self-Discipline Importance: Willpower Inspired by David Goggins‘ if you need some help lighting the fire underneath you!

                CONSISTENCY OVER MOTIVATION

                4. Track Your Progress (And Make it Fun!)

                Humans love progress, and seeing it in black and white can be a massive motivator.

                Use a habit tracker: Whether it’s a tool like Notion, an app or a good ol’ fashioned calendar, mark off each day you stick to your habit. Seeing those checkmarks line up? Sooo satisfying.

                Reward yourself: Hit a milestone? Treat yourself to something that makes you happy. A new book, a spa day, or even just a lazy day off. You earned it!

                The satisfaction derived from tracking progress and seeing tangible results has been shown to enhance motivation and adherence to long-term goals. Immediate rewards, like seeing progress in a habit tracker, can be more effective at maintaining consistency than delayed rewards (Woolley & Fishbach, 2017).

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

                5. Remember Your “Why”

                When the going gets tough, the tough remember why they started.

                Visualise your goals: Keep a vision board or a note on your phone with the reasons you started this journey in the first place. When motivation dips, your “why” will be the thing that keeps you moving forward. Sorry for constantly pitching my Notion template (It’s my current hyper-fixation), but it does include a vision board!

                Check-in with yourself: Regularly ask, “Is this still important to me?” If the answer is yes, let that fuel your consistency. If the answer is no, maybe it’s time to pivot.

                One study that supports the idea of “remembering your why” in achieving long-term goals is the research by Vansteenkiste et al. (2014). This study emphasises that understanding and reflecting on the underlying reasons (“why”) behind one’s goals—particularly autonomous reasons—can significantly impact the success of long-term goal pursuit.

                my fitness journey losing weight

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

                Consistency Over Motivation: Final Thoughts

                Motivation is like that friend in the group chat who’s all in for a weekend trip, and then flakes when the time comes to start booking! Consistency, on the other hand, is the dependable friend who’s always there when you need them. It might not be as glamorous, but it’s the secret sauce to making real, lasting changes in your life.

                So, the next time you’re waiting for motivation to strike, remember this: Consistency over motivation. It’s consistency that gets the job done, one small, determined step at a time. ????

                You’ve got this!

                Further Reading

                Consistency over Motivation: The idea that consistency is crucial for achieving long-term goals is supported by research showing that consistency in decision-making and goal pursuit is vital for long-term success. This includes maintaining consistent effort and interest over time, which is often more reliable than fluctuating motivation (Datu, Yuen, & Chen, 2018). Consistent actions, even in the absence of strong motivation, can lead to better outcomes in personal and organizational contexts (Argandoña, 2008).

              2. Goals

                Slow Progress is Still Progress: 5 Simple Ways to Embrace the Journey

                We’ve all been there—caught in that frustrating space where progress feels slower than a snail in a marathon (or me in a marathon). Whether it’s losing weight, mastering a new skill, or working on that side hustle, the road can sometimes feel like it’s going on forever. And not in the fun, road-trip-with-friends kind of way. More like the never-ending, are-we-there-yet kind. But something I had to learn on my weight loss journey? Slow progress is still progress. Moving at a turtle’s pace? That turtle’s still going somewhere. And so are you!

                Here’s the thing: when we focus too much on the end goal, we miss out on the small wins and valuable lessons along the way. So, how do we start celebrating the journey instead of stressing over the destination? Let’s get into 5 simple (but totally effective) ways to embrace slow progress.

                slow progress is still progress

                1. Set Mini-Goals—The Tinier, The Better

                We all love a big goal, right? But here’s the thing—big goals can sometimes feel overwhelming. So instead of stressing about losing 50 pounds, focus on the first 5. Or even 2. The smaller, the better! For help crunching your goals, check out my post ‘Setting Goals and Crushing Them: Proven Strategies!‘

                Research shows that setting smaller, realistic goals significantly improves the likelihood of achieving long-term success in weight loss and other health-related behaviours. (Wing et al., 2004)

                Mini goals give you that sweet, sweet satisfaction of checking something off your list. And who doesn’t love that? It’s like getting a gold star in school, but way better because this time, it’s your dream we’re talking about. Plus, every tiny victory gets you closer to that big win.

                You may also be interested in:

                How to Create SMART Nutrition Goals and Stick to Them

                When Goals Backfire: Consequences of Unrealistic Expectations

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

                2. Celebrate Every Single Win (No Matter How Small)

                Let’s get one thing straight: every bit of progress deserves a celebration. Did you manage to squeeze in a workout even though your bed was calling your name? High five! Did you make a healthier choice at lunch? Go you! If you’re on a weight loss journey, check out my post ‘Non-Scale Victories: The Hidden Wins That Matter Most‘, for tips on celebrating non-scale victories!

                It’s all too easy to brush off these little wins, but they matter. They really do. By acknowledging them, you’re reinforcing positive behaviour and, let’s be honest, who doesn’t love an excuse to celebrate? So next time you make even a tiny achievement, celebrate it like you’re Nicole Kidman, dancing down the street after finalising her divorce from Tom Cruise.

                Uetake & Yang (2018) demonstrated that achieving short-term goals has a positive impact on maintaining long-term health behaviours, emphasising the psychological benefits of these “small victories” (Uetake & Yang, 2018).

                3. Shift Your Focus from Results to Effort

                The effort you put in is just as important as the results. We get so wrapped up in the outcome that we forget to appreciate the process. In fact, why not set process goals, rather than outcome goals? You can find out more about different goal types in this post: Types of Goals: Outcome, Performance, and Process Goals

                Instead of obsessing over the scale or your follower count, focus on how much you’re putting in. Are you showing up consistently? Are you putting in the work, even on the days when you’d rather just binge Netflix? That’s what really counts. So, start each day by setting an intention for your effort, not just your results. Remind yourself that showing up and trying is a win in itself.

                The effort put into a process, rather than just focusing on the results, is critical. A study on self-determination theory in weight control suggests that focusing on internal motivation, which includes effort and the process, is essential for long-term behaviour change and success (Teixeira et al., 2012).

                my fitness journey losing weight

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

                4. Visualise Your Progress (Literally)

                Seeing is believing, my friend. When progress feels slow, it’s easy to forget how far you’ve come. That’s why visualising your journey can be a big help!

                Whether it’s taking progress pics, tracking your runs on Strava, or even keeping a vision board of your goals, having something tangible to look at can be so, so motivating.

                Create a visual progress tracker. This could be anything from a wall chart to a simple spreadsheet. Keep it where you can see it daily, and watch how those small steps add up!

                Visual aids like progress charts or tracking tools can significantly boost motivation and help maintain focus on long-term goals. A study on web-based weight loss interventions found that participants who frequently articulated and visualised their goals achieved better weight loss outcomes (Jake-Schoffman et al., 2022).

                5. Practice Patience (Easier Said Than Done, I Know)

                Ah, patience. The virtue we all know we need but somehow never seem to have enough of. And if you’re like me and have ADHD, patience can feel like an even rarer treasure. My mind is always racing a million miles an hour, jumping from one thing to the next, and waiting around for progress. Well, let’s just say it doesn’t come naturally.

                But here’s the truth—real, lasting progress takes time. And that’s okay.

                Long-term success in weight loss and lifestyle changes requires patience and consistent effort. Studies consistently show that maintaining small, sustainable changes over time leads to significant long-term results. (Wadden et al., 2011)

                I’ve learned (sometimes the hard way) that it’s okay to move at my own pace. I’ve had to remind myself that this journey is mine and mine alone. There’s no rush, no deadline. You’re building something that lasts, and that takes time. So, breathe. Be kind to yourself. Rome wasn’t built in a day, and neither is your dream!

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

                Conclusion

                Next time you’re feeling stuck or frustrated because it feels like you’re inching along like a tired tortoise, remember this: you’re still moving forward. And that’s what matters.

                Embrace the journey, celebrate the small wins, and keep showing up for yourself. Because slow progress is still progress, and every step is bringing you closer to where you want to be!

                Now, go out there and keep crushing it—one tiny, fabulous step at a time!

              3. Weight Loss

                Self-Discipline Importance: Willpower Inspired by David Goggins

                Hey there! Let’s talk about something that contributes massively to your health and fitness goals: self-discipline importance. During my weight loss journey, I found I had to rely on self-discipline a lot. Motivation often comes and goes, and finding ways to power through slumps is essential. During one of these motivation slumps, I stumbled upon a David Goggins podcast and his incredible story. His relentless drive and no-excuses attitude were like a wake-up call.

                Most people who are criticising and judging haven’t even tried what you failed at.

                David Goggins

                Now, don’t get me wrong—I’m not about to tell you to start running ultra-marathons or do anything extreme. Goggins’ approach is inspiring, but it’s also pretty intense. What I want to share with you is how we can take some of his principles and apply them in a way that’s sustainable and balanced. So how can we master self-discipline without going overboard, achieve our goals and enjoy the journey along the way? Let’s get into ‘Self-Discipline Importance: Willpower Inspired by David Goggins‘!

                Self-Discipline Importance

                Understanding Self-Discipline Importance

                Self-discipline is having the ability to stick to your plans and goals, even when you don’t feel like it. It’s that little voice in your head saying, “Come on, you’ve got this!” when you’d rather be doing anything else.

                What is the Importance of Self-Discipline in Achieving Long-Term Goals?

                When it comes to weight loss and fitness, self-discipline is super important. It’s not just about hitting the gym a few times or eating a salad now and then. It’s about making those healthy choices consistently. Here’s why it matters:

                Consistency: Self-discipline helps you keep up those good habits every day. It’s like brushing your teeth—you do it regularly without even thinking about it.

                Focus: It keeps you laser-focused on your goals. When you know what you want, self-discipline helps you stay the course and not get distracted by every little thing.

                Resilience: It builds your ability to bounce back from setbacks and let’s face it, achieving fitness goals isn’t always easy, and self-discipline helps you keep going even when things get tough.

                Common Misconceptions About Self-Discipline Importance

                There’s a lot of confusion out there about self-discipline, so let’s clear up a few myths:

                Myth 1: Self-Discipline Means Being Extreme: Nope, you don’t have to go all out like David Goggins. You can practice self-discipline in a way that works for you. It’s all about making steady, manageable progress.

                Myth 2: It’s Only for the Naturally Strong-Willed: Wrong Again! Self-discipline isn’t something you’re born with. It’s like a muscle you can build up over time, So anyone can do it with a bit of practice.

                Myth 3: Self-Discipline Equals Self-Deprivation: Being disciplined doesn’t mean you can’t enjoy life. It’s about balance and making smart choices. So you can still have treats and take breaks—but it’s all part of a healthy, disciplined lifestyle.

                It’s not about being perfect; it’s about being consistent and kind to yourself as you work towards your goals.

                David Goggins’ Approach to Self-Discipline

                Who is David Goggins?

                Alright, let’s talk about David Goggins. This guy is pretty much the definition of hardcore. He’s a former Navy SEAL, ultra-marathon runner, and motivational speaker. Goggins is known for his intense self-discipline and mental toughness. His story is super inspiring—he transformed himself from being overweight and out of shape to becoming one of the fittest men on the planet. His philosophy? Push yourself beyond your limits and embrace the grind, no matter how tough it gets.

                What Can We Learn from Goggins?

                David Goggins’ approach to self-discipline is built on a few key principles:

                Mental Toughness: Goggins is all about strengthening your mind. He believes that your mind is your most powerful tool and that you can train it to overcome any obstacle. This means facing your fears, embracing discomfort, and never giving up, even when things get really hard.

                Consistency: For Goggins, it’s all about showing up every single day. He talks a lot about the importance of doing the work, day in and day out, no matter how you feel. Consistency is what builds real, lasting change.

                Pushing Beyond Limits: Goggins is famous for pushing himself to the extreme. He’s run ultra-marathons and done all sorts of crazy endurance challenges. His message is clear: you’re capable of way more than you think, and you need to push past your perceived limits to find out what you’re made of.

                A Word of Caution

                Now, let’s be real—Goggins’ methods are pretty intense. While his story and principles are incredibly motivating, his approach isn’t for everyone. Here are a couple of things to keep in mind:

                Potential Downsides: Going to extremes like Goggins can lead to burnout, injury, or mental fatigue. For example, during one of his ultra-marathons, Goggins sustained severe injuries including broken bones in his feet, kidney failure, and stress fractures. You don’t need to be doing all of that! It’s important to listen to your body and know your limits!

                Balance: While it’s great to push yourself, it’s also crucial to find a balance that works for you. You don’t have to run ultra-marathons to be disciplined. Find ways to incorporate Goggins’ principles in a way that fits your lifestyle and goals.

                David Goggins’ story is amazing and his principles are solid, but remember to adapt them to your own life. It’s about finding a sustainable way to be disciplined, without burning out or going to extremes.

                Adapting Goggins’ Principles for Everyday Life

                Mental Toughness: Building It Without Going to Extremes

                So, how do we take Goggins’ hardcore mental toughness and make it work for us in a more balanced way? Start with small, manageable challenges that push your comfort zone a bit. For instance, if you’re not a morning person, try waking up 15 minutes earlier than usual to get a quick workout in or to meditate. These little challenges build up over time, making you mentally stronger without overwhelming you.

                Staying on Track with Fitness and Nutrition

                Consistency is key, but how do you keep it up? The trick is to create a realistic schedule that you can stick to. Don’t aim for perfection—aim for progress. If you plan to work out four times a week, stick to those four days, even if it’s just a quick 20-minute session. The same goes for nutrition. Plan your meals, but allow for some flexibility. It’s all about making healthy habits a regular part of your life, not a chore.

                Gentle Pushes Beyond Your Comfort Zone

                Pushing your limits doesn’t mean you have to go to extremes. It’s about gradually increasing the intensity of your workouts or setting incremental goals that challenge you just enough. For example, if you’re comfortable running 2 miles, try adding an extra half mile each week. Or if you’re lifting weights, add a bit more weight every couple of weeks. These small steps can lead to big changes over time, helping you grow stronger and more resilient without risking injury or burnout.

                By adapting Goggins’ principles in a way that fits into our everyday lives, we can build mental toughness, stay consistent, and push our limits in a sustainable and balanced way.

                david goggins motivation grit

                Creating a Balanced Approach to Self-Discipline

                Realistic Goal Setting: Why Achievable Goals Matter

                Let’s be real, setting goals you can achieve is super important. If you aim too high too fast, you might end up feeling discouraged. That’s where SMART goals come in. These goals are:

                • Specific: Clearly define what you want to achieve.
                • Measurable: Make sure you can track your progress.
                • Achievable: Set realistic goals and within your reach.
                • Relevant: Ensure your goals matter to you and align with your bigger plans.
                • Time-bound: Give yourself a deadline to create a sense of urgency.

                For example, instead of saying, “I want to get fit,” you might set a SMART goal like, “I will run for 20 minutes three times a week for the next month.” Check out my post ‘Setting Goals and Crushing Them: Proven Strategies!’ for a complete guide to goal setting!

                Mindfulness and Self-Compassion: Staying Grounded and Kind to Yourself

                Incorporating mindfulness practices can help you stay grounded and focused on your journey. Plus, practising self-compassion is always important—nobody’s perfect, and that’s okay! Here are a few ways to do this:

                Meditation: Spend a few minutes each day meditating to clear your mind and reduce stress.

                Journaling: Write down your thoughts, goals, and progress. It’s a great way to reflect and stay motivated.

                Positive Self-Talk: Be your own cheerleader. Replace negative thoughts with positive affirmations.

                These practices help you stay centred and remind you to be kind to yourself, especially on tough days.

                Small Habit Changes: The Power of Tiny Tweaks

                Don’t underestimate the power of small, consistent habit changes. They might seem minor, but they add up over time and can lead to big results. Here are some simple habits to start with:

                Drinking More Water: Aim to drink a bit more water each day. Staying hydrated can improve your overall health and energy levels.

                Adding a Daily Walk: Incorporate a short walk into your daily routine. It’s a great way to get moving and clear your mind.

                Meal Prepping: Spend some time each week preparing healthy meals. This can help you stick to your nutrition goals and save time during busy days.

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

                By focusing on these small, manageable changes, you’ll create a strong foundation for lasting self-discipline. It’s all about building habits that support your goals and fit into your life seamlessly.

                Practical Tips and Tools

                Example of a Balanced Daily Routine Incorporating Self-Discipline

                Creating a balanced daily routine can make a huge difference. Here’s an example to get you started:

                Morning: Start with a quick meditation session to set a positive tone for the day. Follow it up with a healthy breakfast and a brief workout, like a 20-minute run or yoga session.

                Midday: Focus on your work or daily tasks, making sure to take short breaks to stretch or take a walk. Keep a water bottle handy to stay hydrated. I recently wrote a post about effective afternoon routines, it’s focused on ADHD tips but it’s worth checking out even if you don’t have ADHD! – ADHD Morning Routines: Kickstart Your Day with Energy.

                Afternoon: Have a balanced lunch and take some time for a mindful activity, like journaling or reading.

                Evening: Prepare a nutritious dinner and plan for the next day. Wind down with a relaxing activity, such as a gentle walk or a few minutes of meditation before bed. Check out my post ‘Night Journal Prompts: End Your Day with Positive Thoughts‘ to get started with night time journalling to wind down!

                Tracking Progress: Tools for Staying on Track and Motivated

                Staying on top of your progress can keep you motivated and help you see how far you’ve come. Here are some tools you can use:

                Fitness Trackers: Devices like Fitbit (I have this Luxe and love it!) or Apple Watch can track your workouts, steps, and overall activity levels.

                Habit Trackers: Apps like Habitica, Routinery or Streaks can help you keep track of daily habits and routines, providing a visual representation of your progress.

                Nutrition Apps: MyFitnessPal or Macrofactor are great for logging meals and tracking your nutritional intake.

                Consistency is key, but it’s hard to stay on track if you’re constantly swinging between restriction and indulgence. For a practical approach to self-discipline and healthy eating, check out my post on Weight Loss Psychology 101. It’s packed with tips on building a balanced, guilt-free relationship with food.

                The Importance of Having a Support System and Accountability

                Having a support system is crucial for staying motivated and accountable. Here are some ways to build one:

                Friends: Share your goals with friends who can offer encouragement and keep you accountable.

                Online Communities: Join online forums or social media groups focused on fitness and wellness. These communities can provide support, tips, and inspiration.

                Coaches: Consider hiring a personal trainer or a nutritionist who can guide you and help you stay on track.

                By incorporating these practical tips and tools into your routine, you’ll find it easier to maintain self-discipline and achieve your goals. Remember, it’s all about creating a balanced, sustainable lifestyle that works for you.

                self-discipline importance

                Wrapping Up: Self-Discipline Importance

                Remember, the journey to mastering self-discipline doesn’t have to be overwhelming. Start small and be consistent. Whether it’s setting achievable goals, making tiny habit changes, or finding ways to stay motivated, every little step counts. Be kind to yourself along the way and celebrate your progress, no matter how small.

                If you’re interested in learning more about David Goggins, I highly recommend his book ‘Can’t Hurt Me‘.

                Have you enjoyed ‘Self-Discipline Importance: Willpower Inspired by David Goggins’? I’d love to hear from you! Share your experiences or goals related to self-discipline in the comments. What strategies have worked for you? What challenges have you faced? Let’s support each other on this journey towards a more disciplined and fulfilling life.

              4. Nutrition

                How to Create SMART Nutrition Goals and Stick to Them

                Ever set a nutrition goal that seemed super exciting at first, only to fizzle out after a week or two? Yeah, me too. It’s like, we start with the best intentions, but somehow life just gets in the way. Maybe you’ve vowed to eat more veggies or cut down on sugar, but then those delicious pastries at LIDL keep calling your name. Sound familiar? Well, that’s where SMART nutrition goals come in.

                If you haven’t heard of them before, SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. It’s like a blueprint for setting goals that stick, rather than just being a fleeting thought.

                Setting SMART nutrition goals is about creating sustainable, healthy habits that support your overall well-being. When your goals are clear and structured, it’s so much easier to stay on track and achieve them.

                So, let’s get into How to Create SMART Nutrition Goals and Stick to Them! Trust me, it’s going to make a world of difference in how you approach your health and fitness journey.

                smart nutrition goals

                Understanding SMART Goals

                Alright, let’s break down this SMART thing. Here’s what each letter stands for and why it’s super important for your nutrition goals.

                Specific: First up, Specific. This is all about clarity. The more specific you are, the easier it is to know exactly what you’re aiming for.

                Measurable: Next, we’ve got Measurable. This means you can track your progress.

                Achievable: Now, Achievable. This is where you make sure your goal is realistic. If you set a goal that’s way too ambitious, you’re setting yourself up for frustration. Check out my post ‘When Goals Backfire: Consequences of Unrealistic Expectations‘, for help recognising when you’re goals may be unachievable.

                Relevant: Then there’s Relevant. Your goal should align with your broader health objectives and lifestyle. When your goals resonate with your personal values and long-term plans, you’re more likely to stick with them.

                Time-bound: Last but not least, Time-bound. Every goal needs a deadline. It gives you something to work towards and creates a sense of urgency.

                By making your nutrition goals SMART, you’re setting yourself up for success. It’s all about making them specific, measurable, achievable, relevant, and time-bound.

                my fitness journey losing weight

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

                Creating Your SMART Nutrition Goals

                Alright, now that we’ve got a handle on what SMART goals are, here’s a step-by-step guide to help you craft your own SMART nutrition goals:

                Specific: What exactly do you want to achieve? Vague goals like “eat better” don’t cut it. Let’s nail down the details. For instance, “I want to eat five servings of vegetables each day.” Clear, right? It’s much easier to follow through when you know exactly what you’re aiming for.

                Measurable: Next up is measurable. How will you track your progress? Keeping a daily food log or using an app can be super helpful. For our veggie goal, you could jot down each serving in a journal or use a food-tracking app. This way, you can see your progress and celebrate those little victories.

                Achievable: Now, let’s make sure it’s achievable. Your goal should stretch you a bit but still be within reach. If you’re currently eating zero vegetables, jumping straight to five a day might be tough. Maybe start with three servings and build up. It’s all about setting yourself up for success, not frustration.

                Relevant: Is your goal relevant? This means it should align with your broader health and wellness objectives. Ask yourself why this goal matters. Maybe you want to boost your energy, improve your diet quality, or just feel better overall. When your goal is meaningful to you, it’s easier to stay committed.

                Time-bound: Finally, we need a deadline. This creates a sense of urgency and gives you something to work towards. Instead of saying “I’ll eat more vegetables,” say “I’ll eat five servings of vegetables every day for the next 30 days.” This timeframe helps you stay focused and motivated.

                Examples of SMART Nutrition Goals

                “I want to drink eight glasses of water daily for the next two weeks to stay hydrated.”

                “I’ll have a protein-rich breakfast every morning for the next 30 days to support my muscle growth.”

                “I’ll reduce my sugar intake to less than 25 grams per day for the next month to manage my energy levels better.”

                Now it’s your turn! Take a moment to think about your own nutrition goals. Write them down and make sure they’re SMART.

                Strategies to Stick to Your SMART Nutrition Goals

                You’ve set your SMART nutrition goals, and that’s fantastic! But setting goals is just the first step. Now, let’s talk about how to stick to them. Here are some strategies to help you stay on track and make those goals a reality.

                Planning and Preparation

                Meal Planning Tips: Start by planning your meals for the week. This doesn’t have to be complicated. Just write down what you plan to eat for breakfast, lunch, dinner, and snacks. This helps you stay focused and reduces the temptation to grab something unhealthy on a whim.

                Food Shopping Strategies: Make a list before you go shopping and stick to it. Avoid shopping when you’re hungry to reduce impulse buys. Stock up on healthy staples like fresh fruits, vegetables, lean proteins, and whole grains. For more tips on meal planning and prep, I’ve got an entire post that breaks down the whole process, check out ‘Principles of Meal Planning: An Easy Step-by-Step Guide‘, if this is something you need some extra help with!

                Tracking Progress

                Set aside time each week to review your progress. Are you hitting your targets? If not, why? Maybe you need to tweak your goals to make them more realistic or adjust your strategies to better fit your lifestyle.

                Staying Motivated

                Celebrating Small Wins: Don’t wait until you’ve completely reached your goal to celebrate. Recognise and reward yourself for the small steps along the way. Did you manage to eat all five servings of veggies today? That’s awesome! Pat yourself on the back.

                Finding a Support System: Share your goals with friends, and family, or join an online community. Having someone to share your journey with can provide encouragement and accountability. Plus, it’s more fun to celebrate your successes with others!

                meal planning smart nutrition goals

                Overcoming Obstacles

                Dealing with Setbacks: Let’s be real, setbacks happen. Maybe you had a tough day and ended up diving into a tub of ice cream. It’s okay! The important thing is not to let one slip-up derail your entire progress. Acknowledge it, learn from it, and get back on track. Sometimes you really need that ice cream!

                Adapting Goals as Needed: Sometimes life throws us curveballs, and our original goals might not be feasible anymore. That’s perfectly fine. Adjust your goals to fit your current situation. The key is to stay flexible and keep moving forward.

                Remember, it’s all about consistency and making small, sustainable changes. You’re doing amazing, and every step you take brings you closer to a healthier, happier you! Keep it up!

                True health goes beyond any one meal or workout—it’s about how we support our bodies day in and day out. My Holistic Nutrition 101 post covers key aspects of nutrition that nourish your body on every level.

                Additional Tips and Resources

                Tools and Resources

                Nutrition Apps: There are so many fantastic apps that can help you track your food intake, monitor your progress, and stay motivated. A popular one is MyFitnessPal, but my go-to is Macrofactor. These apps often come with features like barcode scanning, nutritional information, and goal tracking.

                Books and Websites: Educating yourself on nutrition can be incredibly empowering. Books like “Food for Life” by Tim Spector and “The Science of Nutrition” by Rhiannon Lambert offer valuable insights into healthy eating.

                Meal Prep Tools: Investing in some good meal prep containers, a reliable blender for smoothies, and a set of measuring cups can make meal prep easier and more enjoyable. Having the right tools can simplify your cooking process and keep you organised.

                unconditional permission to eat

                Tips for Maintaining Motivation and Consistency

                Start Small: It’s tempting to overhaul your diet all at once, but starting small can lead to lasting changes. Maybe start with one SMART goal at a time, like adding more vegetables to your meals. Once that becomes a habit, move on to the next goal.

                Stay Flexible: Life happens, and sometimes you might need to adjust your goals. That’s perfectly okay. The key is to be adaptable and not get discouraged by minor setbacks.

                Visual Reminders: Keep your goals visible. Write them down and stick them on your fridge or bathroom mirror. These little reminders can help keep you focused and motivated.

                Reward Yourself: Set up a reward system for yourself. Maybe after a week of sticking to your goal, you treat yourself to a new book or a relaxing bath. Rewards don’t have to be food-related—they just need to be something you enjoy and look forward to.

                For more help deciding on what types of goals motivate you, check out my post ‘Types of Goals: Outcome, Performance, and Process Goals‘.

                Conclusion

                By making your goals Specific, Measurable, Achievable, Relevant, and Time-bound, you set yourself up for success. Combine this with planning, tracking, staying motivated, and using the right tools, and you’ll be well on your way to reaching your goals.

                So, what are you waiting for? Start setting your SMART nutrition goals today! And don’t forget, we’re in this together. Share your goals or success stories in the comments—I’d love to hear how you’re doing and cheer you on.

                Let’s make those nutrition goals happen, one step at a time!

              5. Weight Loss

                Overcoming a Lack of Consistency in Your Weight Loss Journey

                Before my successful weight loss journey, I was all over the place. I had a very all-or-nothing approach (I have ADHD, so this is true for most areas of my life!) One week I’d be masking out workouts and eating salads like a rabbit, and the next week, let’s just say Netflix and pizza were my best friends. Sound familiar? Yep, I know the struggle all too well. So, why is overcoming a lack of consistency such a big deal when it comes to weight loss?

                Imagine trying to fill a bucket with water, but you keep turning the faucet on and off. It would take forever, right? That’s exactly what happens when we’re not consistent with our healthy habits. Consistency is like the steady stream of water that fills the bucket—it’s the key to making real, lasting progress.

                In this post, we’re going to investigate why we struggle with consistency and, more importantly, how to overcome those hurdles. We’ll talk about setting realistic goals, creating a routine that works for you, keeping a positive mindset, and finding joy in the journey. Plus, I’ll share some tips on staying accountable and celebrating those little victories along the way. By the end of this post, you’ll have a toolbox full of strategies to help you stay on track and reach your goals. Let’s get into ‘Overcoming a Lack of Consistency in Your Weight Loss Journey’!

                overcoming a lack of consistency

                Understanding the Root Cause of Inconsistency

                It’s hard to stay consistent, isn’t it? Trust me, you’re not alone. Figuring out the reasons behind our inconsistency is like finding the missing pieces of a puzzle. Once we understand the “why,” we can start tackling it head-on.

                Identifying the Barriers to Consistency

                So, what exactly is holding us back? Here are some common culprits:

                Lack of Motivation: There are days when hitting the gym feels impossible. Maybe it’s because we’re not seeing results as quickly as we’d like, or we’re just plain tired. I’ve been there, too—sometimes the sofa and another binge of Gilmore Girls is too hard to resist.

                Unrealistic Goals: Setting the bar too high can be a setback. It’s great to aim high, but when our goals are too ambitious, they can feel overwhelming.

                Lack of Time: Between work, family, and everything else life throws at us, finding time to work out or prepare healthy meals can seem impossible. I used to think I needed an hour-long gym session to make any difference, but that’s not true at all. And as a new mum, time is a valuable resource for me!

                Not Enjoying the Process: If we dread our workouts or hate our meal plans, staying consistent is going to be tough. It’s hard to stick with something we don’t enjoy.

                Here’s the thing: understanding these barriers is the first step to overcoming them. Once we know what’s tripping us up, we can start making changes that fit our lives better. And remember, it’s all about progress, not perfection.

                Setting Realistic and Achievable Goals

                Now that we’ve uncovered some of the common barriers to consistency, let’s talk about one of the most important steps: setting goals that we can achieve.

                Overcoming a Lack of Consistency with SMART Goals

                Have you heard of SMART goals? It’s a simple yet powerful way to set goals that are Specific, Measurable, Achievable, Relevant, and Time-bound. Let’s break it down:

                Specific: Your goals should be clear and specific. Instead of saying, “I want to lose weight,” try something like, “I want to lose 10 pounds in the next three months.” See the difference? It’s much easier to work towards a specific target.

                Measurable: How will you track your progress? Whether it’s using a journal, an app, or taking weekly photos, having a way to measure your progress helps keep you motivated. It’s like checking things off a to-do list—so satisfying! And it allows you to set celebration markers and reward yourself – win-win!

                Achievable: Be realistic about what you can achieve. If you set goals that are too high, you’re setting yourself up for disappointment. Start small and build from there. Losing 1-2 pounds a week is a healthy and achievable goal. Losing 10 pounds a week isn’t!

                Relevant: Your goals should matter to you and fit into your life. If running isn’t your thing, don’t set a goal to run a marathon. Find what you enjoy and set goals around that.

                Time-bound: Give yourself a deadline. It creates a sense of urgency and helps you stay focused.

                Here’s an example of a SMART goal: “I will work out for 30 minutes, five days a week, for the next month.” It’s specific (30 minutes of exercise), measurable (five days a week), achievable (fits into your schedule), relevant (aligned with your weight loss goal), and time-bound (next month).

                my fitness journey losing weight

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

                Building a Sustainable Routine

                Alright, now that we’ve got some SMART goals set, it’s time to talk about routines. A solid routine can be your best friend on this journey. It’s all about finding what works for you and making it stick.

                Creating a Routine to Overcome a Lack of Consistency

                Building a routine isn’t just about scheduling workouts—it’s about creating a lifestyle that supports your goals. Here’s how to get started:

                Start Small: Don’t overwhelm yourself by trying to change everything at once. Pick one or two habits to focus on first. For example, start with a morning walk or prepping your meals for the week. Once these become second nature, add in more habits.

                Consistency Over Intensity: It’s better to have shorter, more frequent sessions than to go all out once in a while. For instance, a 20-minute workout every day is more sustainable than a two-hour session once a week. Consistency is what keeps the momentum going.

                Find Your Best Time: Figure out when you have the most energy and free time. Are you a morning person, or do you have more energy after work? Schedule your workouts and meal prep sessions for those times. For me, mornings work best because it sets a positive tone for the rest of the day.

                Plan Ahead: Take some time each week to plan your meals and workouts. Having a plan removes the guesswork and makes it easier to stick to your routine.

                Be Flexible: Life happens, and sometimes you’ll miss a workout or indulge in a treat. And that’s okay! Being flexible and forgiving yourself is crucial. Just get back on track as soon as you can. Remember, it’s about progress, not perfection.

                non-scale victories

                The Role of Mindset and Mindfulness

                Now that we’ve got a solid routine going, let’s cover something equally important: your mindset. Believe me, having the right mindset makes all the difference in staying consistent and achieving your goals.

                Let’s explore how having the right mindset, specifically focusing on identity, action, and growth, can help you overcome the lack of consistency.

                Mindset Changes to Overcome a Lack of Consistency

                Embracing Your Identity: Start by seeing yourself as someone who is consistent and committed to your health goals. This is about shifting your identity to align with your aspirations. Instead of saying, “I want to lose weight,” say, “I am a healthy and active person.” This subtle shift in identity can influence your daily decisions and actions. This is part of a “Be, Do, Have” mindset and I cover this in a lot more detail in this post ‘Achieve Breakthrough Results With The “Be, Do, Have” Mindset’.

                Taking Action: Once you’ve embraced this new identity, it’s time to take consistent actions that align with it. Here’s where a growth mindset comes in. I first heard about the concept of a growth mindset in the book ‘Mindset’ by Carol Dweck.

                A growth mindset means believing that you can develop your abilities through dedication and hard work. As opposed to having a fixed mindset, which is when you believe your abilities and fitness levels are set in stone – covered in a lot more detail in my post ‘Examples Of A Fixed Mindset: Break Free From Fear Of Failure!‘. Focus on the process rather than the outcome. Celebrate the small wins and learn from setbacks. Every workout, every healthy meal, every positive choice is a step in the right direction.

                Embracing Challenges: A growth mindset also means seeing challenges as opportunities to grow rather than obstacles. When you face a setback, ask yourself, “What can I learn from this?” This perspective turns failures into valuable lessons and keeps you moving forward.

                Finding Joy in the Process

                Alright, we’ve got the mindset and routine down, but let’s be real: if you don’t enjoy the journey, staying consistent will feel like a chore. Finding joy in the process is essential to overcoming the lack of consistency. So, how can we make this journey fun and enjoyable?

                Joyful Movement: Overcoming a Lack of Consistency Through Fun

                Explore Different Activities: Not a fan of the treadmill? No problem! There are countless ways to stay active that don’t involve traditional gym workouts. Try dancing, hiking, swimming, or even joining a local sports team. The key is to find something you genuinely enjoy.

                Mix It Up: Variety is the spice of life, right? Keep things interesting by mixing up your workouts. This not only prevents boredom but also challenges your body in new ways, helping you avoid plateaus.

                Incorporate Music and Podcasts: Music has a magical way of boosting our mood and energy levels. Create a playlist of your favourite upbeat songs or listen to an engaging podcast while you work out. This can make the time fly by and make exercise feel less like a task.

                Set Fun Challenges: Setting small, fun challenges for yourself can keep things interesting. Whether it’s aiming to beat your personal best or taking part in a fitness challenge, these little goals can add excitement to your routine.

                Celebrate Non-Scale Victories: It’s easy to get caught up in the numbers on the scale, but there are so many other victories to celebrate. Notice how your clothes fit better, how much stronger you feel, or how your energy levels have increased. See my post ‘Non-Scale Victories: The Hidden Wins That Matter Most‘ for a complete guide on using non-scale victories for motivation!

                Finding joy in the process makes the journey to your goals more enjoyable and sustainable. When you love what you’re doing, staying consistent becomes much easier.

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

                Accountability and Support Systems

                We’ve covered a lot so far—mindset, routines, and finding joy in the process. But there’s another crucial piece to the consistency puzzle: accountability. Having a strong support system can make all the difference in staying on track and motivated.

                Leveraging Accountability to Overcome a Lack of Consistency

                Find an Accountability Partner: Having someone to share your journey with can be incredibly motivating. An accountability partner can be a friend, family member, or even an online community. The key is to find someone who understands your goals and is committed to helping you achieve them.

                Join a Community: Whether it’s a local fitness class, an online forum, or a social media group, being part of a community can provide a huge boost. You’ll find people who are on similar journeys, and their support and advice can be invaluable.

                Use Technology to Stay Accountable: There are countless apps and tools designed to help you stay on track. From fitness trackers to meal planning apps, these tools can provide reminders, track your progress, and even connect you with others.

                Set Up Regular Check-Ins: Schedule regular check-ins with your accountability partner or group. This could be a weekly phone call, a monthly meet-up, or a daily WhatsApp message. Regular check-ins help you stay focused and provide opportunities to celebrate progress and address challenges.

                Accountability and support systems create a network of encouragement, motivation, and shared experiences. They remind you that you’re not alone on this journey, making it easier to stay consistent and committed to your goals.

                overcoming a lack of consistency to lose weight

                Tracking Progress and Celebrating Milestones

                Alright, we’ve got our support systems in place, but how do we keep the momentum going? Tracking your progress and celebrating milestones is something I recommend to everyone. Your brain has a way of recognising rewards and associating them with habits, creating a positive association with that habit and making you more likely to continue with it.

                Overcoming a Lack of Consistency by Celebrating Small Wins

                1. Track Your Progress: Keeping a record of your journey helps you see how far you’ve come and stay motivated. There are various ways to track your progress, so find what works best for you.
                  • Journaling: Write down your daily workouts, meals, and how you feel. This can help you identify patterns and make adjustments as needed.
                  • Apps and Tools: Use fitness and nutrition apps to log your activities and meals. These apps often come with charts and graphs that visually show your progress.
                2. Set and Celebrate Milestones: Breaking down your larger goals into smaller milestones makes them more manageable and gives you more opportunities to celebrate. Each milestone reached is a step closer to your ultimate goal.
                  • Short-Term Milestones: These could be weekly or monthly goals, like working out three times a week or trying a new healthy recipe.
                  • Long-Term Milestones: These are bigger goals, like losing a certain amount of weight or running a 5K.
                  • Example: Celebrate completing 3 months of consistent workouts with a reward that aligns with your goals, like a new pair of running shoes or a day off to relax.
                3. Celebrate Non-Scale Victories: I know I’ve already briefly covered this but Non-Scale Victories are so important for your motivation. Non-scale victories (NSVs) can be just as, if not more, rewarding as losing weight. These include things like fitting into old clothes, having more energy, or feeling more confident.

                By tracking your progress and celebrating your milestones, you’ll stay motivated and inspired to keep moving forward. It’s all about recognising your hard work and enjoying the journey.

                Overcoming Setbacks and Staying Resilient

                Alright, we’ve got our goals, routines, mindset, and celebrations in place. But let’s be real: setbacks are inevitable. The key to success is not avoiding them but learning how to overcome them and stay resilient.

                Anticipate Setbacks: First things first, know that setbacks are a normal part of any journey. By anticipating them, you can prepare yourself mentally and have a plan in place to deal with them.

                Learn from Challenges: Each setback is an opportunity to learn. Instead of seeing it as a failure, ask yourself what you can learn from the situation. What can you do differently next time?

                Stay Flexible: Flexibility is key to staying consistent. Life is unpredictable, and sometimes your plan needs to change. Be willing to adapt your routine as needed.

                Practice Self-Compassion: Be kind to yourself. Everyone makes mistakes and has off days. What’s important is how you respond. Instead of beating yourself up, show yourself some compassion and get back on track.

                Reconnect with Your Why: When things get tough, reconnect with your reasons for starting this journey. Reminding yourself of your “why” can reignite your motivation and help you push through tough times. See my post ‘Examples Of Extrinsic And Intrinsic Motivation: What Drives You?‘ for more on finding your “why” and what motivates you.

                Seek Support: Don’t be afraid to lean on your support system. Whether it’s talking to a friend, joining a support group, or seeking professional advice, getting help can provide new perspectives and renewed motivation.

                Celebrate Resilience: Recognise and celebrate your ability to bounce back. Each time you overcome a setback, you’re building resilience and getting stronger.

                how to start a fitness journey and stick to it

                Overcoming a Lack of Consistency: Conclusion

                From understanding the root causes of inconsistency to setting achievable goals, building a sustainable routine, fostering a positive mindset, finding joy in the process, leveraging accountability, celebrating milestones, and building resilience—each step is crucial in overcoming the lack of consistency in your weight loss journey.

                Recap of Key Points

                • Understanding the Root Cause: Identify what’s holding you back—whether it’s lack of motivation, unrealistic goals, or not enjoying the process.
                • Setting Realistic Goals: Use the SMART criteria to set specific, measurable, achievable, relevant, and time-bound goals that keep you on track.
                • Building a Routine: Start small, stay consistent, and find the best times for your activities. Flexibility and variety keep your routine engaging.
                • Mindset and Mindfulness: Embrace a positive and growth-oriented mindset. Practice mindfulness techniques to stay present and focused.
                • Finding Joy: Explore different activities, mix up your routine, and celebrate non-scale victories. Make the journey enjoyable and fun.
                • Accountability and Support: Find an accountability partner or join a community. Use technology to track progress and stay motivated.
                • Tracking and Celebrating: Regularly track your progress, set milestones, and celebrate every win, big or small.
                • Overcoming Setbacks: Anticipate challenges, learn from them, stay flexible, practice self-compassion, and always reconnect with your “why.”

                I’d love to hear about your experiences with overcoming a lack of consistency. Leave a comment below and let’s start a conversation! And I would love for you to sign up for my newsletter for more tips, inspiration and exclusive access to my FREE resource library, which includes ebooks, trackers and tools to help you.

                Remember, every small step counts, and together, we can achieve our goals. Here’s to a healthier, happier you!

              6. Nutrition

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

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

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

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

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

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

                key principles of meal planning

                Understanding the Basics of Meal Planning

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

                What is Meal Planning?

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

                The Benefits of Meal Planning

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

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

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

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

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

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

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

                principles of meal planning

                Setting Your Goals

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

                Identifying Your Personal Health and Nutrition Goals

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

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

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

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

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

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

                Aligning Your Meal Plan with Your Fitness Goals

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

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

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

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

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

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

                Dietary Preferences and Restrictions

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

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

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

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

                healthy balanced meal

                Assessing Your Schedule

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

                Evaluating Your Weekly Schedule

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

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

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

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

                Tips for Fitting Meal Planning into a Busy Lifestyle

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

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

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

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

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

                Creating a Meal Prep Routine

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

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

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

                batch cooking and meal prepping

                Food Shopping Tips

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

                Making a Grocery List

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

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

                Tips for Shopping Efficiently

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

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

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

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

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

                Reading Nutrition Labels

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

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

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

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

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

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

                Ready to get prepping? Let’s do it!

                Meal Prep Techniques

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

                Tools and Equipment to Make Meal Prep Easier

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

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

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

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

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

                Step-by-Step Guide to a Meal Prep Session

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

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

                Staying Flexible and Adapting

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

                Importance of Flexibility in Meal Planning

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

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

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

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

                How to Adjust Your Meal Plan

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

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

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

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

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

                Principles of Meal Planning: Conclusion

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

                Recap of the Key Principles of Meal Planning

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

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

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

              7. Weight Loss

                Non-Scale Victories: The Hidden Wins That Matter Most

                Ever had one of those days where you step on the scale, and it feels like it’s stuck? Trust me, I get it – I’ve been there, and done that! It’s so easy to get caught up in those numbers. But here’s a little secret I learned on my own weight loss journey: the scale doesn’t tell the whole story. So let’s chat about those awesome little wins that don’t involve numbers – the non-scale victories (NSVs).

                These are the moments that truly show how far you’ve come, even when the scale isn’t budging. Maybe it’s the happiness of fitting into that old pair of jeans, lifting heavier weights at the gym, or just feeling more energetic and happy. These victories are what really matters!

                In this post, I’ll break down exactly what non-scale victories are, why they’re so important, and how you can start spotting and celebrating your own non-scale victories. So grab a cup of tea, get comfy, and let’s celebrate the real milestones in our journey to better health and happiness!

                non-scale victories

                What are Non-Scale Victories (NSVs)?

                NSVs are the little (or big) wins that aren’t reflected by the number on the scale. They’re the moments that make you smile, give you a boost, and remind you why this journey is worth it.

                For example, think about that time you tried on an old pair of jeans that you hadn’t worn in ages – how amazing did that feel when they fit? Or the days when you wake up full of energy, ready to tackle whatever comes your way.

                Maybe you’ve noticed you’re lifting heavier weights at the gym, or someone compliments you out of the blue. These are all NSVs, and they’re just as important as any number on a scale.

                Research indicates that achieving small, short-term goals can significantly impact long-term health outcomes. Adaptive goal designs and personalised strategies based on initial BMI can encourage disciplined calorie consumption and foster long-term weight management (Uetake & Yang, 2018).

                non-scale victories for weight loss

                Why Focus on Non-Scale Victories?

                Now, you might be wondering, why should you focus on NSVs? Here’s the deal: focusing on non-scale victories can be a total game-changer for your mindset and overall health.

                First off, let’s talk about the mental health benefits. When you celebrate NSVs, you’re giving yourself a much-needed confidence boost.

                It’s like a little pat on the back, reminding you that your hard work is paying off in so many ways. This can keep you motivated and positive, even when the scale isn’t moving. (Brownell et al., 1984)

                But it’s not just about feeling good mentally – NSVs offer a more holistic view of your health. Remember, health isn’t just about the numbers on a scale. It’s about feeling strong, happy, and capable in your daily life. (Klem et al., 1997)

                Maybe you’re noticing that you have more energy to play with your kids, or you’re sleeping better at night. These are huge wins that show you’re moving in the right direction.

                So, by focusing on NSVs, you’re recognising all the amazing ways you’re improving your health and well-being. It’s about celebrating progress in every form, not just the number on the scale.

                fitness goals and NSVs

                Common Non-Scale Victories

                Let’s dive into some common non-scale victories that you might start noticing on your journey. These are the little (or sometimes big!) changes that show you’re making progress, even if the scale doesn’t reflect it right away.

                Physical Changes

                Maybe you’ve noticed you can run longer without getting winded – that’s improved endurance right there. Or maybe you’re lifting heavier weights at the gym – hello, increased strength!

                And don’t forget about better flexibility, like being able to touch your toes or do a deeper stretch in yoga. These are all big signs that your body is getting stronger and healthier.

                Emotional and Mental Improvements

                This journey isn’t just about physical health – it’s about feeling good mentally too. Have you noticed you’re feeling less stressed lately? That’s a huge win!

                Maybe you’re sleeping better at night, which makes a world of difference in how you feel during the day. And how about that boost in self-esteem? Feeling more confident and positive is a massive indicator that you’re on the right path.

                Lifestyle and Habit Changes

                Finally, let’s talk about lifestyle and habit changes. These are often the foundation of lasting progress.

                Maybe you’ve established a regular exercise routine that you enjoy – that’s amazing!

                Or you’re making healthier food choices without feeling deprived. These new, healthy habits are the building blocks of a sustainable, healthy lifestyle.

                what are NSVs

                My Non-Scale Victories

                When I started my weight loss journey, I quickly learned that the scale wasn’t the only measure of my progress.

                In fact, some of my most rewarding achievements had nothing to do with numbers at all. Here are a few of my own non-scale victories that kept me motivated along the way:

                Improved Running Endurance

                One of my proudest non-scale victories was completing the Couch to 5K program. When I began, running even 60 seconds felt impossible, and my asthma made every step a struggle.

                The first time I ran for 15 minutes without stopping felt like climbing a mountain. Completing the program and running a full 5K became a testament to my personal growth and proved that fitness goals are attainable for anyone willing to put in the effort.

                Increased Energy Levels

                Another huge victory was the boost in my energy levels. Before, I often felt sluggish and tired, but as I continued on my journey, I noticed I had more energy throughout the day.

                This increase in energy was a clear sign that my body was getting healthier.

                Improved Strength and Fitness

                Hitting new milestones in my fitness routine was another major win. Lifting heavier weights at the gym and seeing my strength improve week by week was incredibly motivating.

                These fitness achievements were powerful indicators of my progress, far beyond what the scale could show.

                POSTS YOU MAY BE INTERESTED IN:

                My Fitness Journey Postpartum: Finding Joy In Fitness Again

                Women Lifting Weights: Myths, Facts, And Best Results

                How To Run When Overweight: A Guide For Beginners

                Better Sleep and Reduced Stress

                Improving my sleep quality and reducing stress were also significant non-scale victories. As I adopted healthier habits, I found myself sleeping more soundly and waking up refreshed.

                I also noticed that my stress levels were decreasing. Activities that used to overwhelm me became more manageable, and I felt a greater sense of calm and well-being.

                Positive Mindset and Self-Esteem

                One of the biggest changes was in my mindset and self-esteem. As I celebrated these non-scale victories, I started to see myself in a new light.

                I felt proud of my accomplishments and more confident in my abilities. This positive shift in my mindset was perhaps the most valuable victory of all, reinforcing that my journey was about so much more than just losing weight.

                my fitness journey losing weight

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

                How to Track and Celebrate Non-Scale Victories

                Here are a few simple and effective ways to keep track of and celebrate these victories:

                Journaling

                I am that girl, the one who will recommend journalling to everyone, for anything! And I’ll recommend it, especially for tracking NSVs. Write down your wins, no matter how small they seem.

                Whether it’s fitting into a smaller size, feeling more energetic, or completing a tough workout, jotting it down helps you see just how far you’ve come.

                Plus, on those tougher days, looking back at your entries can give you a much-needed boost of motivation.

                POSTS YOU MAY BE INTERESTED IN:

                How I Changed My Life: A Story About Self-Confidence

                7 Joyful Movement Ideas That Will Make Exercise Exciting!

                Not Losing Weight Despite A Calorie Deficit? Possible Reasons

                Visual Reminders

                Visual reminders are powerful motivators. Keep that pair of old jeans handy for a visual check of your progress. Try them on every few weeks and notice how they fit.

                You can also take progress photos. Seeing side-by-side comparisons of where you started and where you are now can be incredibly encouraging and a great reminder of your journey.

                Celebrate

                Celebrating your NSVs is essential! Treat yourself to a massage, a new workout outfit, or a fun day out when you hit a milestone.

                These celebrations don’t have to be extravagant – the key is to recognise your hard work and reward yourself for it.

                Maybe it’s a relaxing bubble bath, a special dinner, or even a mini-vacation. Whatever makes you feel appreciated and motivated, go for it!

                Moving Forward with a Positive Mindset

                Here’s how you can make that mindset shift and stay on track:

                Mindset Shifts

                Let’s redefine success together. It’s about feeling amazing, not just about numbers. Shifting your focus from the scale to your overall health can make a huge difference in how you perceive your progress.

                Celebrate how strong you’re getting, how much more energy you have, and how your mood has improved. These are the real indicators of success and well-being!

                Consistency and Patience

                Remember, progress is a journey, not a sprint. Consistency and patience are key. It’s about the small, sustainable changes you make every day that add up over time.

                There will be ups and downs, and that’s perfectly normal.

                What matters is that you keep going and stay committed to your goals. Celebrate every step forward, no matter how small, and be kind to yourself along the way.

                not losing weight despite a calorie deficit

                Non-Scale Victories: Conclusion

                Your journey to better health is about so much more than a number on the scale. It’s about celebrating all those incredible non-scale victories that truly reflect your progress and dedication.

                Whether it’s fitting into an old pair of jeans, feeling more energetic, or running a full 5K, these wins are powerful reminders of how far you’ve come.

                By focusing on non-scale victories, you can stay motivated, maintain a positive mindset, and enjoy the process of becoming a healthier, happier you.

                So, keep journaling your successes, using visual reminders, and celebrating every milestone. Embrace the journey with consistency and patience, and remember that progress is a marathon, not a sprint.

                Let’s redefine success together. It’s about feeling amazing, strong, and confident in your own skin. Keep pushing forward, and don’t forget to acknowledge and celebrate every step of the way. You’ve got this!

              8. Weight Loss

                Homeopathic Remedies to Lose Weight: Are You Being Mugged Off?

                Homeopathic Remedies to Lose Weight

                Let’s be honest—we all want that one magic trick to melt away the pounds while we lounge on the sofa with a cup of tea. But when it comes to homeopathic remedies to lose weight, I’ve got one question: are we being had?

                Now, I love a bit of the so-called “woo-woo” stuff. I believe affirmations work because when you start backing yourself, you take action.

                And I talk about holistic health all the time—not because I’m into magic potions, but because looking at the whole picture, mind, body, and lifestyle, is what actually gets results.

                But when it comes to weight loss, I don’t mess about. If something isn’t backed by real science, I’m not interested.

                And unfortunately, that’s exactly where homeopathy falls flat.

                Table of Contents

                What Is Homeopathy?

                It’s an alternative medicine based on two main ideas:

                • “Like cures like” – If something causes symptoms in a healthy person, homeopaths believe a tiny, diluted version of it can treat the same symptoms in a sick person.
                • Extreme dilutions – Homeopathic remedies are diluted so much that there’s barely a molecule of the original substance left. But the water is supposed to “remember” it.

                Here are a few homeopathic weight loss remedies you might have come across:

                • Calcarea Carbonica – Comes from oyster shells and is supposed to help with a slow metabolism.
                • Natrum Mur – Basically table salt, claimed to reduce water retention and salt cravings.
                • Lycopodium – Derived from clubmoss and allegedly helps with bloating and belly fat.

                Sounds promising, right? Except for one problem—there is absolutely no solid scientific evidence that any of these do anything for weight loss. It’s about as useful as a chocolate teapot.

                The Science of Weight Loss (No Fairy Dust Required)

                Weight loss is not about magic potions or “energy vibrations”—it all comes down to one thing:

                Calories in versus calories out.

                • Calories in – Everything you eat and drink. Your body needs fuel, but if you give it more than it needs, it stores the extra as fat.
                • Calories out – What you burn through:
                  • Basal Metabolic Rate (BMR) – The energy your body burns just to keep you alive.
                  • Exercise – Any intentional movement, from lifting weights to a brisk walk.
                  • Thermic Effect of Food – Digesting food burns calories, just not a huge amount.
                  • Non-Exercise Activity Thermogenesis (NEAT) – The calories burned through daily movement like walking, standing, and fidgeting.

                If you want to lose weight in a way that actually works, you need a calorie deficit. That means eating well, moving your body, and building habits you can stick to.

                What About the Placebo Effect?

                Some people swear blind that homeopathy works for them. But is it the remedy, or is it the placebo effect?

                When people spend money on something, they’re more likely to make other positive changes—eating better, moving more, drinking more water. Those changes work, not the homeopathic sugar pills.

                Ever noticed how every weight loss supplement comes with the disclaimer, “For best results, use alongside a healthy diet and exercise”? That’s because the diet and exercise are doing the heavy lifting, not the supplement.

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                Homeopathic Remedies to Lose Weight

                What Do The Experts Say?

                The consensus is clear. Homeopathy does not work for weight loss.

                • The UK’s NHS states there is no good-quality evidence that homeopathy is an effective treatment for any health condition, including weight loss.
                • A 2010 UK government review concluded homeopathy is no better than a placebo.
                • Systematic reviews, which are the gold standard in research, consistently show that homeopathic remedies do not hold up to scientific scrutiny.

                If homeopathy really worked, we’d all be walking around with six-packs just from taking a few drops of magic water.

                The Risks of Relying on Homeopathic Remedies for Weight Loss

                It’s not just that they don’t work. They can actually hold you back.

                • Wasting time – Every day spent waiting for a miracle cure is a day lost making real progress.
                • Wasting money – Homeopathic remedies are expensive, and you’re better off spending that money on something that actually works, like a solid nutrition plan or a gym membership.
                • Potential health risks – While most homeopathic products are harmless, some can interfere with medications or lead people to ignore real health issues.

                What Actually Works?

                If you want real, sustainable results, here’s what you need to focus on:

                • Eat more whole foods – Lean proteins, vegetables, whole grains. Balance is key.
                • Move your body – Strength training, walking, running, whatever you enjoy.
                • Fix your habits – Small, repeatable changes will always win in the long run.
                • Manage stress – High cortisol levels can make weight loss harder. Sleep, unwind, and take care of yourself.
                • Stop looking for shortcuts – Real results come from effort and consistency.

                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!

                Homeopathic Remedies to Lose Weight: Let’s Stop Chasing Unicorns

                I get it. Everyone wants the easy way out. But homeopathic remedies to lose weight?

                • They don’t work.
                • They aren’t backed by science.
                • They’re a waste of time and money.

                Instead of chasing shortcuts, invest in habits that will actually get you where you want to be. No gimmicks, no magic tricks—just the real, proven way to lose weight and keep it off.

                Now, I want to hear from you. Have you ever tried homeopathic remedies for weight loss? Did they work, or did you feel like you’d been taken for a ride? Let me know your thoughts.

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                Homeopathic Remedies to Lose Weight
              9. Weight Loss

                Not Losing Weight Despite a Calorie Deficit? Possible Reasons

                Introduction

                Hey there! Welcome, or welcome back! I hope you’re doing well. Today, I want to talk about something that’s all too common on a weight loss journey: Not losing weight despite a calorie deficit.

                Have you ever found yourself eating right, counting calories non-stop, and yet, the scale refuses to budge? It’s really annoying, right? You’re doing everything by the book, sticking to your calorie deficit, and still not seeing the results you hoped for.

                Well, you’re not alone. A lot of people face this challenge, and it’s more common than you might think. But don’t worry—there’s hope!

                In this post, we’ll have a look into some possible reasons why the weight isn’t coming off despite your efforts, and what you can do about it.

                not losing weight despite calorie deficit

                Possible Reasons for the Weight Loss Stall

                If you’re not losing weight despite a calorie deficit, the chances are…you’re probably not actually in a deficit. It’s easy to miscalculate and overlook certain factors that can throw off your calculations. Some common reasons for this and possible other causes are:

                1. Hidden Calories

                Let’s start with the sneaky culprits: hidden calories. It’s easy to overlook those small snacks or beverages that we consume throughout the day—a handful of nuts here, a latte there, or a bite of your friend’s dessert.

                As an advocate for a small calorie deficit, a few sneaky snacks here and there can quickly add up and sabotage your calorie deficit without you even realising it. (Kline & Pedersen, 2010).

                Tips to Accurately Track Food Intake

                • Keep a Food Diary: Write down everything you eat and drink, no matter how small. This helps identify patterns and hidden calories.
                • Use a Food Scale: Measuring your food can be eye-opening. Portion sizes can be tricky, and what looks like a small portion can actually be quite calorie-dense.
                • Drinks Count Too: Don’t forget to track liquid calories. Sodas, juices, and even some coffee drinks can be surprisingly high in calories.
                weight loss before and after

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

                2. Metabolic Adaptation

                Our bodies are incredibly adaptive and smart, sometimes to our frustration. When you reduce your calorie intake, your body might respond by slowing down your metabolism to conserve energy.

                This phenomenon, known as metabolic adaptation, can make it harder to lose weight over time. (Davies et al., 1989) (Reinhardt et al., 2015)

                How This Impacts Weight Loss

                • Energy Conservation: Your body might burn fewer calories at rest, making it harder to maintain a calorie deficit.
                • Plateau Effect: You might hit a weight loss plateau where your progress stalls despite sticking to your diet.

                To counteract this, consider slightly increasing your calorie intake for a short period and include strength training in your routine to build muscle.

                3. Inaccurate Tracking

                Even the best calorie-counting apps and food labels can have discrepancies. This can lead to unintentional overeating or underestimating your calorie intake. (Del Corral et al., 2009)

                Tips for Accurate Tracking

                • Double-Check Measurements: Ensure that you’re accurately measuring portions. A tablespoon of peanut butter, for example, can easily turn into two if you’re not careful.
                • Cross-Reference Data: Use multiple sources to verify calorie counts. Sometimes, different apps or websites have varying data for the same foods.
                • Use a Food Scale: This is especially important for calorie-dense foods. Weighing your food gives you a more precise measure than eyeballing portions.

                If you’re tired of swinging between restriction and overeating, there’s a way out. My post on Weight Loss Psychology 101: How to Break the Binge-Restrict Cycle for Good dives into the mindset shifts needed to create a balanced, sustainable approach to food. No more yo-yo dieting—just simple, realistic tips for lasting results!

                4. Muscle Gain vs. Fat Loss

                Another reason you’re not losing weight despite a calorie deficit? Because you’re gaining muscle!

                It’s essential to remember that losing weight and losing fat isn’t always the same thing. If you’ve been incorporating strength training into your routine, you might be gaining muscle, which is a good thing! (Redman et al., 2007)

                not losing weight despite a calorie deficit

                Understanding the Difference

                • Muscle is Denser Than Fat: Muscle takes up less space than fat, so even if the scale isn’t moving much, you might be losing inches and looking leaner.
                • Focus on Body Composition: Pay attention to how your clothes fit and consider taking body measurements. These can be better indicators of progress than the scale alone.

                5. Stress and Sleep

                Stress and lack of sleep can wreak havoc on your weight. When you’re stressed, your body produces cortisol, a hormone that can lead to weight gain, especially around your abdomen.

                Similarly, not getting enough sleep can affect your hunger hormones, making you feel hungrier and less satisfied after meals. (Deighton et al., 2014)

                Tips for Managing Stress and Improving Sleep

                • Stress Management: Try including relaxation techniques like deep breathing, meditation, or yoga into your daily routine.
                • Sleep Hygiene: Aim for 7-9 hours of quality sleep per night. Create a calming bedtime routine, keep your bedroom cool and dark, and avoid screens before bed.
                not losing weight despite a calorie deficit

                6. Medical Conditions

                Lastly, it’s important to acknowledge that certain medical conditions can impact weight loss. Conditions like hypothyroidism or polycystic ovary syndrome (PCOS) can make it more challenging to lose weight, even with a calorie deficit.

                Consult with a Healthcare Professional

                • Get a Check-Up: If you suspect a medical condition might be affecting your weight loss, schedule an appointment with your doctor.
                • Follow Professional Advice: Your healthcare provider can offer guidance tailored to your specific needs and may recommend treatments or lifestyle adjustments to help manage your condition.

                Practical Tips and Solutions

                Revamp Your Routine

                • Incorporate Different Exercises: Try adding a variety of workouts to your routine. If you’ve been focusing mainly on cardio, include strength training, HIIT (High-Intensity Interval Training), or even activities like yoga or pilates.
                • Change the Intensity: Increase the intensity or duration of your workouts gradually. For instance, add a few more minutes to your run or use heavier weights during strength training.
                • Consistency is Key: Stick to your new routine consistently. Remember, changes won’t happen overnight, but persistence pays off.
                • Be Patient: Understand that your body needs time to adjust and respond to new workouts. Trust the process and stay committed.

                Mindful Eating

                Eating mindfully can be a game-changer in managing your calorie intake and avoiding overeating. It’s about being present and fully enjoying your meals, which can help you know when you’re truly full.

                Tips for Mindful Eating

                • Slow Down: Take your time to chew and savour each bite. This not only aids digestion but also gives your brain time to register that you’re full.
                • Eliminate Distractions: Avoid eating while watching TV or working. Focus solely on your meal to better appreciate the flavours and textures.
                • Listen to Your Body: Pay attention to hunger and fullness cues. Eat when you’re hungry and stop when you’re satisfied, not stuffed.
                • Enjoy the Experience: Make mealtimes enjoyable by creating a pleasant environment. Set the table nicely and sit down to eat, even if it’s just a snack.
                mindful eating calorie deficit

                Stay Hydrated

                Hydration plays a big role in overall health and weight management. Sometimes, our bodies can mistake thirst for hunger, leading to unnecessary snacking.

                Tips to Stay Hydrated

                • Drink Plenty of Water: Aim for at least 8 glasses (64 ounces) of water a day. Your needs might vary based on activity level, climate, and individual health.
                • Carry a Water Bottle: Keep a reusable water bottle with you throughout the day to remind yourself to drink regularly.
                • Infuse Your Water: If plain water is too boring, add some squash to make it more appealing.
                • Drink Before Meals: Drinking a glass of water before meals can help you feel fuller and prevent overeating.

                Staying Positive and Motivated

                Celebrate Non-Scale Victories

                When the scale isn’t moving, it’s easy to feel discouraged. However, weight is just one measure of progress. There are so many other victories worth celebrating on your journey to better health.

                not losing weight despite a calorie deficit

                Focus on Other Signs of Progress

                • Clothes Fitting Better: Notice how your clothes fit. Sometimes, even if the scale doesn’t show a drop, your body composition might be changing, and your clothes start to feel looser.
                • Increased Energy Levels: Pay attention to how you feel throughout the day. Are you more energetic and less sluggish? That’s a big win!
                • Improved Fitness: Celebrate improvements in your fitness level. Maybe you can run longer, lift heavier weights, or recover faster from workouts.
                • Better Mood and Mental Health: Exercise and a healthy diet can significantly boost your mood and mental health. Feeling happier and more balanced is a fantastic non-scale victory.

                I hit a few plateaus during my fitness journey. It was always incredibly frustrating, and I would begin to doubt myself. So I would try to focus on how much fitter I was getting, or stronger.

                These small wins kept me motivated and reminded me that progress isn’t always reflected on the scale.

                Building a Support System

                Having a strong support system can make a world of difference when you’re striving to reach your health goals. Surrounding yourself with supportive friends, family, or even online communities can give you encouragement, accountability, and motivation.

                three women walking on brown wooden dock near high rise building during daytime

                Tips for Building a Support System

                • Lean on Friends and Family: Share your goals with your family and friends. Let them know how they can support you, whether it’s joining you for a workout, encouraging healthy eating, or simply being a positive voice.
                • Join Groups or Forums: There are many online communities where people share their weight loss journeys, offer tips, and encourage. Platforms like Reddit, Facebook groups, or fitness apps have supportive forums where you can connect with others facing similar challenges.
                • Find a Workout Buddy: Having someone to exercise with can make your workouts more enjoyable and keep you accountable. Plus, it’s a great way to bond and share progress.
                • Consider Professional Support: If you feel stuck, seeking help from a nutritionist, personal trainer, or therapist can provide personalized guidance and support tailored to your needs.

                Not Losing Weight Despite a Calorie Deficit: Conclusion

                There are a number of reasons why you’re not losing weight despite a calorie deficit. It’s essential to know that everyone’s weight loss journey is unique.

                What works for one person might not work for another, and that’s perfectly okay! Patience is key. Celebrate every small victory, stay consistent with your efforts, and don’t be too hard on yourself.

                Believe in your progress and keep moving forward. Every step you take is a step closer to your goals. Stay positive, stay motivated, and remember—you’ve got this!

                I’d love to hear from you! Share your experiences, tips, and challenges in the comments below. Do you have any specific concerns or need further advice? Don’t hesitate to ask—I’m here to help.

                If you enjoyed this post and want more tips and support on your journey, make sure to subscribe to the blog. Together, we can achieve our health goals and support each other along the way. Let’s keep going strong!