nutrition

  • ADHD

    ADHD Meal Planning: 7 Practical Solutions for Busy Minds

    I recently wrote a post about meal planning by macros (you can check it out here), and in that post, I mentioned struggles with ADHD a few times. It got me thinking—meal planning is tough enough on its own, but throw ADHD into the mix, and it can feel downright impossible! So, I figured it was time to share some practical, ADHD meal planning solutions that can help busy minds stay on track.

    Planning meals when you have ADHD is like trying to herd cats. While riding a unicycle. On a tightrope. Over a pit of alligators. Okay, maybe not that dramatic, but it sure feels like it! If your brain loves bouncing from one idea to the next faster than a squirrel on a sugar high, meal planning can feel like the ultimate challenge. But don’t worry; I’ve got your back! Here are some super practical hacks to make ADHD meal planning not just doable, but dare I say, even fun!

    1. KISS (Keep It Super Simple)

    Simplicity isn’t just a strategy here—it’s your new BFF. When you’re dealing with ADHD, the last thing you need is a meal plan that requires a Ph.D. in culinary arts.

    We’re talking meals that are quick, easy and need as little brainpower as possible. If it takes more than 30 minutes or has waaaay too many steps, we’re not doing it. Period.

    Go-To Recipes

    You know those recipes you could probably make with your eyes closed? These are the meals that you can throw together when your brain feels like it’s operating on a 10% battery.

    Example 1: Spaghetti with jarred sauce and a side salad. It’s classic, comforting, and takes zero mental gymnastics.

    Example 2: Stir-fry with whatever veggies you’ve got lying around and some pre-cooked chicken. Toss in some soy sauce, and you’re done.

    Example 3: Tacos. Always tacos. Meat (or beans if you’re veggie), a packet of taco seasoning, and some tortillas. Add your favourite toppings, and it’s taco night in 20 minutes or less. One of my favourites is these leftover roast chicken tacos!

    These go-to recipes are your emergency exit for those nights when the idea of cooking feels like climbing Mount Everest.

    Keep a list of these no-brainers somewhere visible (like on your fridge) so you’re never stuck wondering, “What’s for dinner?” when your brain is fried.

    Batch Cooking

    Okay, hear me out—I know batch cooking sounds like a lot of work, and I guess it kind of is but it’s work you need to do either way, so why not get it all out of the way in one go?

    For more tips on nutrition, check out the below posts:

    The idea here is to harness those rare bursts of focus and energy (we all know they don’t come around every day) to do some serious meal prep.

    Double Up: Whenever you make a meal, double the recipe. Eat one portion now, and freeze the rest for later. Future you will be so thankful.

    One-Pot Wonders: Make a giant pot of soup, chilli, or stew on the weekend. These types of meals freeze like a dream and are the ultimate comfort food after a long day.

    Freeze, Don’t Forget: Label everything before you toss it in the freezer. There’s nothing worse than defrosting what you think is chilli only to find out it’s spaghetti sauce.

    And remember to keep a list of what you’ve got frozen so you don’t forget about it!

    Batch cooking means that even on your busiest days, you’ve got a homemade meal ready to go in minutes. Just heat, eat, and pat yourself on the back for being a meal-planning wizard.

    BONUS TIP: The 30-Minute Rule

    When in doubt, follow the 30-minute rule. If you can’t make it in 30 minutes or less, it’s too complicated.

    Save those fancy, multi-step recipes for the weekends or special occasions when you have the mental bandwidth.

    Weeknights are all about keeping things simple and stress-free. Trust me, your future self will thank you.

    2. Visual Meal Planning

    Let’s face it: out of sight, out of mind is basically the ADHD motto. And honestly, there’s no shame in that! But instead of fighting it, let’s lean into it.

    Visual cues are an absolute game-changer when it comes to ADHD meal planning.

    They help keep your meal plan front and centre, making it nearly impossible to forget what you’ve got on deck for dinner.

    Meal Planning Boards

    A meal planning board is like the command centre of your kitchen. Seriously, once you get one, you’ll wonder how you ever lived without it. Here’s why it’s so helpful:

    The Power of Visibility: By writing your weekly meal plan on something like a whiteboard, you’ve got a constant visual reminder of what’s coming up.

    No more staring blankly into the fridge, trying to remember what you had planned for dinner. It’s right there, staring back at you in all its colourful, organised glory.

    Make It Fun: Use colourful markers or magnets to jazz up your meal board. Maybe Monday is blue, Tuesday is green, and so on.

    The colour-coding can help your brain associate certain days with certain meals, making the whole process more intuitive and less of a mental burden.

    Daily Check-In: Every morning (or whenever you grab your first coffee), take a quick glance at the board.

    This simple habit reinforces what’s on the menu and mentally preps you for the day ahead. You’ll be amazed at how much this tiny step can help keep you on track.

    Sticky Notes

    If, like me, you’ve got a thing for stationary, you’re in for a treat because sticky notes are about to become your new ADHD meal planning staple.

    ADHD MEAL PLANNING

    Colour-Coded Ideas: Grab a pack of sticky notes in different colours—one colour for breakfast ideas, another for lunches, and a third for dinners.

    Write down your go-to meals on these notes and stick them on your fridge or meal board. The beauty of this system is that it’s super flexible.

    You can move the sticky notes around based on your mood, energy level, or even what’s in your fridge that day.

    Interactive Planning: Treat your sticky notes like a living, breathing meal plan. Did Tuesday’s dinner not happen because life got in the way? No problem!

    Just move that sticky note to another day, and you’re back on track without the guilt.

    Grocery List Magic: Take your sticky note game a step further by creating a sticky note grocery list.

    Jot down the ingredients you need for each meal on individual sticky notes, and place them next to the corresponding meal on your board.

    When it’s time to shop, just grab the notes you need and take them with you! No more scrambling to remember if you’ve got everything.

    Bonus: Visual Reminders Everywhere

    While meal boards and sticky notes are amazing, don’t stop there! Think about adding visual cues wherever you tend to lose track.

    Maybe it’s a dry-erase calendar on your wall, or even a meal planning app with big, bold notifications that pop up on your phone.

    The key is to have multiple touchpoints so that your meal plan stays in your line of sight throughout the day.

    By keeping your meals visually front and centre, you’re setting yourself up for success.

    No more last-minute takeout because you forgot to defrost the chicken or couldn’t remember what you planned for dinner.

    With these visual tools, you’re always one step ahead, even on those days when your brain is in overdrive.

    Final Thought: Make It Your Own

    The beauty of visual meal planning is that you can tailor it to fit your personal style and preferences.

    Whether you go for a sleek and minimal look or something bright and colourful, the important thing is that it works for you.

    After all, the best meal plan is the one that you actually follow!

    3. Food Shopping on Autopilot

    The bright lights, the endless aisles, the overwhelming number of choices—Supermarkets are a sensory overload waiting to happen.

    And let’s not forget the noise: beeping registers, chatter from other shoppers, and the clattering of carts.

    It’s no wonder the grocery store can feel like a battlefield when your brain is already juggling a million things.

    But don’t worry, there’s a way to navigate this chaos without losing your sanity.

    Pre-Made Shopping Lists

    If there’s one thing that can save you from wandering aimlessly through the grocery store, it’s a pre-made shopping list.

    And not just any list—a list that’s specifically tailored to your needs and is easy to access.

    Digital Lists for the Win: Start by creating a master shopping list on your phone. Include all your kitchen staples, like eggs, bread, and whatever else you always seem to run out of.

    Then, break it down by categories—produce, dairy, pantry items—so you can quickly find what you need without doubling back through the aisles.

    Checklist Style: Make it a checklist so that you can just tap the items you need to add them to your cart. This way, you’re not starting from scratch every time, and you’re less likely to forget the essentials.

    The Sticky Note Backup Plan: Remember those sticky notes we talked about earlier? Use sticky notes to jot down ingredients you need to pick up for specific meals.

    Stick them on your list or even directly in your planner. Then, when you head to the store, just grab the notes, and you’ve got a customised shopping guide ready to go.

    Online Shopping

    online meal planning shopping with adhd

    The sensory overload of the supermarket has only gotten worse for me since having a baby. Navigating those aisles with a little one in tow? It’s just a little too much for me right now. Here’s why I prefer it:

    Less Stress, More Control: Shopping online eliminates the sensory overload and impulse buys that can derail your best intentions.

    You can shop from the comfort of your home, in your PJs if you want, and avoid the crowds, the bright lights, and the endless choices that can make grocery shopping such a headache.

    Reorder Essentials with Ease: You can have all your essentials delivered with just a few clicks—no more wandering the aisles trying to remember if you’re out of olive oil or if you’ve still got some hiding in the back of the cupboard.

    Plus, with a baby, the convenience of having everything show up at your door is priceless – especially if you live in a top-floor apartment with no lifts, like me!

    Stick to Your Budget: Online shopping can also help you stick to your budget. You can see your total as you add items to your cart, making it easier to avoid those “how did I spend that much?!” moments at checkout.

    Plus, my favourite feature—you can sort by “price per” unit. This means you can organise your search results to show the cost of items based on their unit of measure, like per kg, per gram, or per litre.

    This way, you’re not just picking the cheapest item; you’re choosing the one that gives you the most for your money.

    Supermarket Overload: Why It Happens

    Let’s take a moment to talk about why supermarkets can be so overstimulating for ADHD brains.

    For years, I thought something was wrong with me—I’d leave the store feeling frazzled, moody, and even a little snappy. I worried I was being rude to people around me because I was so on edge.

    It wasn’t until I learned about sensory overload that I realised it wasn’t just me being “moody”; there’s actually a lot going on in the supermarket environment that can be overwhelming for those of us with ADHD.

    supermarket adhd over stimulation

    Sensory Overload: The combination of lights, colours, sounds and people everywhere can make it hard to focus on the task at hand.

    Your brain might be trying to process a dozen different things at once, leaving you feeling frazzled and exhausted.

    The sensory input can be so intense that it feels like your brain is short-circuiting, which explains why a simple trip to the grocery store can leave you feeling mentally drained and irritable.

    Decision Fatigue: With ADHD, decision-making can be especially taxing. When you’re faced with row after row of choices, it’s easy to become overwhelmed.

    You might start second-guessing every decision—Is this the right brand? Should I get the bigger size? Do I really need this?—until your brain just taps out.

    This can lead to impulsive purchases or worse, the urge to just give up and leave with only half the items on your list.

    4. Embrace the “Flexible Meal Plan”

    ADHD brains can be a little… unpredictable. Some days, the thought of eating what you planned sounds about as appealing as hours of data entry. That’s why a flexible meal plan is where it’s at.

    Mix & Match: Plan meals that use similar ingredients so you can mix and match depending on what you feel like. Maybe tacos turn into a taco salad, or that stir-fry becomes fried rice. Roast chicken becomes leftover chicken tacos.

    Theme Nights: Implement theme nights like “Taco Tuesday” or “Fajita Friday.” It gives you a structure but still leaves room for variety. And let’s be honest, who doesn’t love tacos?

    Looking to feel more balanced and energised? Check out my guide on brain-boosting tips for women with ADHD – from natural dopamine boosters to practical organisation hacks, it’s all about creating a brain-friendly lifestyle.

    5. Snack Hacks

    Snacking is life, especially when you need a quick brain boost. But, before you know it, you’re knee-deep in biscuits with no actual meals in sight. Here’s how to snack smart.

    Pre-Portion Snacks: Buy snacks in bulk and pre-portion them into grab-and-go containers. This way, when you’re in need of a snack, you’re not accidentally inhaling the entire bag.

    Healthy Snack Stations: Create snack stations in your fridge and cupboards with healthy options like cut fruit, nuts, and yoghurt. When you open the fridge, these ready-to-eat options are right there waiting for you. No thinking required!

    6. Give Yourself Grace

    Let’s be real: there will be days when even these tips might not work. And that’s totally okay. Give yourself grace and remember that meal planning isn’t about perfection. It’s about making life just a little bit easier, one step at a time.

    Celebrate the Wins: Did you actually plan a meal and stick to it? Celebrate that win, friend! Even if you just managed to eat something other than cereal for dinner, that’s a victory.

    Don’t Stress Over “Fails”: Ordered pizza because you couldn’t deal with cooking? No biggie. It happens. You’re doing your best, and that’s more than enough. And let’s face it, who can say no to a slice of pizza?

    ADHD Meal Planning: Final Thoughts

    ADHD meal planning might seem like a tall order, but with a few tweaks and some creative hacks, it’s totally doable. Remember, it’s all about finding what works best for you and rolling with it.

    Start small, be kind to yourself, and enjoy the process—your future self will thank you!

    Happy planning (and eating)!

  • Nutrition

    Meal Planning by Macros: Your Ultimate Guide!

    Meal planning can feel like a game of nutritional Tetris. You’re juggling proteins, carbs, and fats like some kind of dietary circus act, all while trying to resist the siren call of that leftover slice of pizza in the fridge. And if you’re also meal planning by macros? Well, that adds another level of complexity.

    Suddenly, every bite counts, and you’re left wondering if that spoonful of peanut butter just tipped the scales. But before you throw in the towel, let’s break it down into simple steps that will have you mastering your macros and meal planning like a pro. Because, trust me, it doesn’t have to be that hard!

    I promise it’s not as scary as it sounds. And no, you don’t need a PhD in nutrition to nail it. Just a little know-how and some practical tips. Let’s get into it!

    meal planning by macros

    What Are Macros Anyway?

    Alright, before we get all fancy with our meal planning, let’s break down what macros even are.

    Honestly, before I started my weight loss journey in 2020, I had no clue what macros were, let alone why they were important. I’d tried every diet under the sun—low-carb, juice cleanses, you name it.

    But none of those attempts took proper nutrition into account. I was just blindly following trends, cutting out foods, and hoping for the best. Spoiler alert: it never worked.

    It wasn’t until I started learning about nutrition that things finally clicked. Understanding what my body actually needed was a total game-changer. It’s like discovering the secret recipe to a dish that had always turned out bland—suddenly, everything made sense!

    Macros (short for macronutrients) are the three big players in your diet—the essential building blocks that your body needs in larger amounts to function properly.

    Think of them as the power trio behind everything you do, from hitting the gym to simply getting through a busy workday.

    Protein: The Muscle-Builder

    Protein is the star of the show when it comes to building and repairing tissues, especially muscle. But it’s not just for bodybuilders—everyone needs protein.

    It helps keep you full, supports your immune system, and plays a role in producing hormones and enzymes.

    Carbohydrates: Your Body’s Favourite Energy Source

    If protein is the builder, carbs are the fuel. Carbohydrates are your body’s go-to source of energy, powering everything from your brain to your muscles.

    When you eat foods like pasta, bread, fruits, and veggies, your body breaks down the carbs into glucose (a type of sugar), which is then used to keep you going throughout the day.

    And here’s the best part: carbs come in many forms, from the quick energy hit of a banana to the slow-burning satisfaction of whole grains.

    They’re essential, not just for athletes but for anyone who needs the energy to tackle daily tasks.

    Fats: The Flavour Enhancers

    Fats often get a bad rap, but they’re absolutely essential. Not only do they make food taste amazing (hello, avocado & egg bagel!), but they also support cell growth, protect your organs, and help your body absorb crucial vitamins like A, D, E, and K.

    wholesome foods sliced bread on brown wooden chopping board

    Think of fats as the flavour enhancers and protectors in your diet. Healthy fats like those found in olive oil, nuts, seeds, and fatty fish are your friends, helping to keep your heart healthy and your skin glowing.

    Just a drizzle of olive oil over your salad or a spoonful of peanut butter in your smoothie can go a long way in keeping you satisfied and healthy.

    Each macro plays a unique role in keeping your body running smoothly, so getting the right balance is key to hitting your health and fitness goals.

    Understanding Calories in Macros

    These three macronutrients—protein, carbohydrates, and fats—are what make up your total daily calorie intake.

    So, when you hear people talk about “counting macros,” they’re really just talking about divvying up their calories between these three categories.

    So before we dive deeper into meal planning by macros, it’s important to understand how each macronutrient contributes to your daily calorie intake.

    Knowing this will help you better manage your diet and ensure you’re hitting your nutritional goals.

    Breakdown

    • Protein: Each gram of protein contains 4 calories.
    • Carbohydrates: Just like protein, each gram of carbohydrates also contains 4 calories.
    • Fats: Fats are more calorie-dense, with each gram containing 9 calories.

    Let’s put this into perspective with an example:

    Imagine you’re following a diet plan that’s set at 2,000 calories per day. You’ve decided on a macro split that looks like this:

    • Protein: 25% of your daily calories
    • Carbohydrates: 50% of your daily calories
    • Fats: 25% of your daily calories
    meal planning by macros

    Here’s how it would break down:

    1. Protein:
      • 25% of 2,000 calories = 500 calories from protein
      • Since protein has 4 calories per gram, you would aim to eat 125 grams of protein per day (500 ÷ 4 = 125).
    2. Carbohydrates:
      • 50% of 2,000 calories = 1,000 calories from carbohydrates
      • With 4 calories per gram, you would aim for 250 grams of carbs per day (1,000 ÷ 4 = 250).
    3. Fats:
      • 25% of 2,000 calories = 500 calories from fats
      • Given that fats have 9 calories per gram, you would aim for about 56 grams of fat per day (500 ÷ 9 ≈ 56).

    Check out more posts on Nutrition:

    Why Plan Meals by Macros?

    When meal planning by macros, you’re ensuring that your body gets exactly what it needs to thrive—not just survive.

    Whether you’re aiming to build muscle, lose fat, or simply maintain a healthy lifestyle, understanding and managing your macros is like having a secret weapon in your nutritional arsenal.

    You might be thinking, “Can’t I just eat healthy and call it a day?” Sure, you could. But meal planning by macros can help you reach your goals faster. Here’s why:

    Personalised Nutrition: Different bodies have different needs. By focusing on macros, you can tailor your diet to your goals—whether it’s building muscle, losing fat without losing muscle, or just maintaining your current weight.

    Balanced Diet: Ensures you’re getting a good mix of nutrients. No more surviving on salads and calling it a day.

    Flexibility: Love pizza? You can fit it into your macros. Craving chocolate? There’s room for that too. It’s all about balance!

    How to Calculate Your Macros

    Here’s how you figure out your macros:

    Set Your Calorie Goal: Use an online calculator or consult with a nutritionist to find out how many calories you need based on your goals.

    My FREE Nutrition for Weight Loss eBook also gives step-by-step instructions on calculating this yourself.

    Determine Your Macro Split: This varies depending on your goals:

    • Protein: 10-35% of your daily calories
    • Carbs: 45-65% of your daily calories
    • Fats: 20-35% of your daily calories

    (Psst… You can use a macro calculator online to make this super easy.)

    Planning Your Meals

    Okay, now that you know your macros, let’s talk about the erm… fun(?) part—planning those meals. Meal planning might seem daunting at first, but with a little practice, it becomes second nature.

    The key is to focus on balance and variety while ensuring you hit your macro targets. Here’s how you can do it:

    Pick Your Protein First: The MVP of Your Meal

    Protein is the foundation of every meal and for a good reason. So, when you start planning your meals, make protein your first priority.

    Breakfast: Think eggs, Greek yoghurt, or a protein smoothie.

    Lunch: Opt for lean meats like chicken breast, or turkey, or plant-based options like tofu or tempeh.

    Dinner: Any lean meat or fish such as salmon or cod are great choices, or you could go for a hearty portion of beans or lentils.

    The idea is to ensure that each meal contains a significant source of protein, as this will help you meet your daily protein goals without feeling like you’re constantly playing catch-up.

    protein macronutrients

    Add Your Carbs: The Energy Boosters

    Once you’ve nailed down your protein, it’s time to add in your carbs.

    Whole Grains: Think brown rice, quinoa, oats, or whole wheat pasta. These provide a steady release of energy and are packed with fibre.

    Fruits: Add a piece of fruit to your meal or snack—bananas, berries, and apples are all nutrient-dense options.

    Vegetables: Veggies are not only low in calories but also loaded with vitamins, minerals, and fibre. Think sweet potatoes, leafy greens, or bell peppers.

    Bread & Cereals: If you’ve been avoiding bread, there’s no need—just choose wholegrain where you can and keep portions in check.

    Although not all carbs are created equal and I do like to put a focus on whole grains, you don’t have to completely avoid simple carbs, like white bread. The key is moderation and balance.

    Simple carbs, such as white bread, pasta, or even that occasional sweet treat, can absolutely fit into a healthy diet. We don’t do restrictive here!

    smart nutrition goals

    Don’t Forget the Fats: The Flavor and Satiety Heroes

    Fats often get sidelined, but they’re essential for a balanced diet. They help your body absorb fat-soluble vitamins, support brain health, and make your meals taste amazing.

    Plus, fats are crucial for keeping you feeling satisfied after a meal.

    Healthy Oils: Drizzle olive oil over your salad or use it for cooking to add a dose of healthy monounsaturated fats.

    Nuts and Seeds: Sprinkle some almonds, chia seeds, or sunflower seeds on your yoghurt, porridge, or salad for a crunchy, nutritious boost.

    Avocado: Spread it on toast, slice it into your salad, or blend it into a smoothie for a creamy texture and healthy fats.

    Fatty Fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which are great for heart health.

    The key to fats is moderation. Because they’re more calorie-dense (9 calories per gram), a little goes a long way. But don’t skip them—fats are vital for both flavour and fullness.

    Measure & Track: The Key to Consistency

    If you’re serious about hitting your macros, measuring and tracking your food is going to have to become your new bestie.

    I know it sounds tedious, but it’s the best way to ensure you’re staying on track and making progress toward your goals.

    Use a Food Scale: This is your best friend when it comes to accuracy. Weighing your food ensures you’re getting the right portion sizes and not accidentally over- or under-eating.

    Track with Apps: Apps like MyFitnessPal, Cronometer, or Macrofactor can make tracking your macros a breeze.

    Simply log what you eat, and the app will do the math for you, showing how close you are to your daily macro targets.

    Be Consistent: The more consistent you are with measuring and tracking, the better you’ll get at eyeballing portions and understanding your dietary needs.

    Tracking might feel like a chore at first, but it quickly becomes a habit. Check out my post ‘Consistency Over Motivation: 5 Ways to Stay on Track‘ for more tips on staying consistent with this!

    Tips For Making Meal Planning by Macros Work for You

    Let’s face it, sticking to a meal plan can really feel like a chore—especially when life gets busy, or if you’re like me and have ADHD. (Check out a couple of my posts on ADHD if this is something you struggle with – How to Increase Dopamine With ADHD To Lose Weight & ADHD Morning Routines: Kickstart Your Day with Energy

    For me, the key to success is making everything as easy and simple as possible.

    I know that if something feels too complicated or time-consuming, I’m way more likely to lose focus and abandon it altogether.

    But with a few smart strategies, you can make meal planning by macros a seamless part of your routine. Here’s how to make it easier and more sustainable:

    Meal Prep: Your Secret Weapon for Success

    Meal prep is a game-changer when it comes to sticking to your macro goals.

    By taking a few hours each week to prepare your meals, you can save time, reduce stress, and avoid the temptation of reaching for less healthy options when hunger strikes.

    Put a meal prep session in your calendar, pop on your headphones and get it out of the way!

    How to Get Started with Simple Meal Prep

    Batch Cook Your Protein: I’ve found that cooking a big batch of protein at the start of the week is a lifesaver.

    Whether it’s grilling chicken breasts, baking tofu, or cooking up a pot of beans, having your protein ready to go means you can quickly assemble meals without having to start from scratch every time.

    Chop Your Veggies: Pre-chopping veggies is another ADHD-friendly hack that I rely on.

    If I know my veggies are already washed, chopped, and ready to use, I’m much more likely to eat them.

    Store them in airtight containers so they’re easy to grab for salads, stir-fries, or snacks.

    Pre-Portion Your Snacks: When I’m in the zone working on something, the last thing I want is to interrupt my flow to figure out a snack so I usually grab whatever is the most convenient (which usually comes in a crisp packet).

    Pre-portioned snacks like nuts, yoghurt, or fruit make it easy to grab something that fits my macros without breaking my concentration.

    Cook Once, Eat Twice (or More!): I’m all about efficiency, so I double or triple recipes whenever possible.

    This way, I’ve got leftovers for lunches or quick dinners, and I don’t have to think about what to cook every single day.

    Meal prep might take a little time upfront, but for someone like me, it pays off big time throughout the week.

    Plus, there’s something so satisfying about opening the fridge and seeing a lineup of ready-to-go, macro-friendly meals. Check out my post ‘Principles of Meal Planning: An Easy Step-by-Step Guide‘ for more tips on meal planning!

    sushi in the plate

    Keep It Simple: You Don’t Need to Be a Gourmet Chef

    When it comes to meal planning, simplicity is your best friend—especially if you’re like me and need things to be straightforward.

    You don’t need to create elaborate dishes or follow complicated recipes to eat well and hit your macros.

    Stick to Basic Recipes: I focus on a handful of go-to meals that are easy to prepare and that I genuinely enjoy eating.

    Things like grilled chicken with air-fried veggies, an easy stir-fry, or some chicken wraps are my go-to.

    Use Versatile Ingredients: Choosing ingredients that can be used in multiple dishes throughout the week is a huge time-saver.

    For example, one of my favourite meals is these leftover chicken tacos. We have these the day after a roast and they’re always a hit.

    Embrace One-Pan or One-Pot Meals: These are lifesavers when you’re short on time or focus.

    Sheet pan dinners, where you cook your protein and veggies all together, or one-pot stews are my go-to because they require minimal clean-up and keep things simple. I love the Rukmini’s Roasting Tin series!

    Don’t Overcomplicate It: Remember, you don’t need to reinvent the wheel every time you cook.

    Sometimes, the simplest meals—like scrambled eggs with spinach or a smoothie with protein powder, banana, and almond butter—are the most satisfying.

    By keeping my meals simple, I find it easier to stick to my plan without feeling overwhelmed. Plus, it frees up mental space for more important things—like being a new mum!

    Stay Flexible: Consistency Over Perfection

    Life is unpredictable, and even the best-laid meal plans can go awry—especially when ADHD throws you a curveball. The key to long-term success is flexibility.

    Don’t beat yourself up if you go over your carbs one day or miss your protein target another. It’s about consistency over time, not perfection in the moment.

    Give Yourself Grace: I’ve learned that it’s important to give myself grace. If I have a day where I indulge a little more or don’t quite hit my macros, that’s okay.

    What matters is getting back on track with my next meal and not letting one off day derail my progress.

    Make Adjustments as Needed: If I find that my plan isn’t working for me—maybe it’s too restrictive or I’m not enjoying the foods I’ve chosen—I tweak it. Your meal plan should work for you, not the other way around.

    Plan for the Unplanned: I keep a few go-to meals or snacks on hand for those days when things don’t go as planned. A stash of protein bars, healthy frozen meals, or a list of macro-friendly takeout options can help me stay on track without stressing out.

    Remember the Bigger Picture: One off day won’t derail your progress. It’s your overall habits that make the difference. I focus on being consistent most of the time, and that’s what leads to results.

    By staying flexible and not stressing over the small stuff, I’ve found that I’m much more likely to stick with my plan in the long run. Check out my post ‘The Importance of Consistency: Small Habits Lead to Big Results!‘ for more help on staying consistent!

    meal planning by macros

    Common Mistakes to Avoid

    Before you go, let’s talk about a few common pitfalls that can trip you up on your journey to mastering meal planning by macros.

    Awareness is half the battle, so let’s make sure you’re set up for success by avoiding these mistakes:

    Not Eating Enough Protein

    Seriously, protein is the key to feeling full, maintaining muscle, and supporting overall health.

    It’s easy to underestimate how much protein your body actually needs, especially if you’re focused on cutting calories or following a plant-based diet.

    But skimping on protein can lead to muscle loss, increased hunger, and less-than-optimal results from your workouts.

    Obsessing Over Macros

    While tracking and meal planning by macros is a powerful tool for reaching your health and fitness goals, it’s important to remember that food is fuel, not the enemy.

    It’s easy to get caught up in the numbers—constantly worrying about hitting your exact macro targets or feeling guilty if you go slightly over or under.

    Why It Matters: Obsessing over macros can lead to an unhealthy relationship with food, turning what should be a positive, empowering practice into a source of stress. This kind of all-or-nothing thinking can make it harder to stick to your plan in the long run.

    How to Fix It: Use macros as a guide, not a strict rulebook. Focus on being consistent over time rather than perfect every day.

    It’s okay to enjoy a meal without tracking it or having a few more biscuits—even if it doesn’t fit perfectly into your macro goals.

    The key is balance and flexibility, not perfection.

    meal planning smart nutrition goals

    Ignoring Micronutrients

    While macros are important, they’re only part of the nutrition puzzle. Micronutrients—vitamins and minerals—are equally essential for your overall health.

    It’s easy to focus so much on hitting your protein, carb, and fat goals that you forget about the importance of eating a variety of nutrient-rich foods.

    Why It Matters: Micronutrients are essential for everything from immune function to bone health and energy production.

    Without them, you might meet your macro goals but still feel sluggish, run-down, or experience other health issues.

    How to Fix It: Eat a rainbow of colourful foods to cover your micronutrient bases. Incorporate plenty of fruits, vegetables, nuts, seeds, and whole grains into your diet.

    Consider adding a multivitamin or specific supplements if you have gaps in your diet, but remember—real, whole foods should be your primary source of nutrition.

    Remember, the goal is to nourish your body in a way that supports your health and happiness—not to get bogged down by numbers or overly restrictive rules.

    Keep it balanced, keep it flexible, and most importantly, keep it enjoyable!

    beginners running guide

    Wrapping It Up

    Meal planning by macros might seem a bit overwhelming at first, but once you get the hang of it, it’s a total game-changer. You’ll have more control over your nutrition, feel more energised, and still get to enjoy your favourite foods—all while smashing your goals.

    You’ve got this. ????

  • 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).

  • 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!

  • ADHD

    ADHD Morning Routines: Kickstart Your Day with Energy

    Ever wake up feeling like you’re already behind before you even get out of bed? Yeah, I’ve been there too. Mornings can be a real struggle, especially if you’re dealing with ADHD. But, there is hope! Enter ADHD morning routines.

    Creating a structured morning routine not only helps you start your day on the right foot but also sets a positive tone for the rest of the day. It’s like giving yourself a head start, a little boost of calm and control. So, let’s get into ADHD Morning Routines: Kickstart Your Day with Energy!

    adhd morning routines

    Understanding ADHD and Its Challenges

    ADHD, or Attention Deficit Hyperactivity Disorder, is like having a brain that’s always running at high speed, that’s what it feels like for me anyway. We have brains full of creativity and energy, but it makes sticking to routines and focusing on tasks a bit of a challenge. Mornings, especially, can feel like trying to herd cats – chaotic and all over the place.

    People with ADHD often struggle with things like time management, organisation, and maintaining focus. This can make mornings particularly tough. You might find yourself bouncing from one task to another, forgetting where you put your keys, or getting distracted by something interesting (hello, doom scrolling) when you should be getting ready for the day.

    But here’s the thing: a well-structured morning routine can make a world of difference. By setting up a predictable sequence of steps, you can create a sense of order that helps your brain stay on track. It’s not about being rigid or taking all the fun out of your mornings. It’s about finding a rhythm that works for you and helps you start your day with a bit more ease and a lot less stress.

    Benefits of Structured ADHD Morning Routines

    Okay, so we’ve talked about the chaos that ADHD can bring to our mornings, but let’s flip the script and focus on the positive. Why should we bother with a structured morning routine in the first place?

    Improved Focus and Productivity: Starting your day with a set routine helps train your brain to move from one task to another without getting sidetracked. When you know what comes next, it’s easier to stay focused and get things done efficiently. (Sonne et al., 2016).

    Reduced Stress and Anxiety: A chaotic morning can leave you feeling stressed before the day even begins. By having a structured routine, you eliminate a lot of the guesswork and last-minute rushes. This means less anxiety and a calmer start to your day. (Sallee, 2015).

    Better Time Management: Ever found yourself running late because you got caught up doing something unnecessary? A morning routine helps you allocate time for each task, making it less likely that you’ll get distracted. This means you’re more likely to get out the door on time and start your day without feeling frazzled. (Firmin & Phillips, 2009).

    Enhanced Overall Well-Being: When your mornings are smoother, it sets a positive tone for the rest of the day. You’re not just more productive; you’re also in a better mood. (Sonne et al., 2016).

    adhd morning routines

    Essential Components of an Effective ADHD Morning Routine

    Here are some essential components to consider when building your ADHD-friendly morning routine:

    Preparation the Night Before

    The best ADHD morning routine starts the night before. By setting yourself up for success the evening prior, you can reduce the morning chaos and create a smoother transition into your day.

    Lay Out Clothes: Set out what you’ll wear the next day. It’s one less decision to make in the morning and saves precious time.

    Prepare Breakfast or Lunch: Prepping meals ahead can make mornings smoother. Think of overnight oats or packing a lunch the night before. For more tips on meal planning and prepping, check out my post ‘Principles of Meal Planning: An Easy Step-by-Step Guide‘.

    Write a To-Do List: Jot down your top priorities for the next day. This helps you wake up with a clear plan.

    Consistent Wake-Up Time

    Importance of Waking Up at the Same Time Daily: Consistency is key. A regular wake-up time helps regulate your body’s internal clock, making it easier to get up and go.

    Tips for Improving Sleep Quality: Create a calming bedtime routine, limit screen time before bed, and make your bedroom a sleep-friendly environment.

    Physical Activity

    Incorporate Exercise: Whether it’s a quick jog, some yoga, or even a few stretches, moving your body in the morning can boost your mood and help you focus. If you’re not sure how to get started on your fitness journey, check out my post ‘How to Start a Fitness Journey and Stick to It‘.

    Benefits of Physical Activity on Focus and Mood: Exercise releases endorphins, reduces stress, and prepares your brain for the day ahead.

    Healthy Breakfast

    Suggestions for Easy and Nutritious Breakfast Options: Think smoothies, whole-grain toast with avocado, or a quick bowl of fruit and yoghurt. Keep it simple but nourishing.

    Importance of Fueling the Body and Mind: A good breakfast fuels your body and gives your brain the energy it needs to concentrate and stay alert. If you’re looking for some easy nutrition tips, my post ‘Simplify Nutrition With These 5 Easy Tips‘ has you covered!

    Mindfulness and Relaxation

    Techniques Like Meditation, Deep Breathing, or Journaling: Starting your day with a moment of mindfulness can set a calm, positive tone. Try a five-minute meditation, some deep breathing exercises, or jotting down your thoughts in a journal.

    Benefits of Starting the Day with a Clear Mind: Mindfulness helps reduce anxiety and improve focus, making it easier to tackle your day with a sense of calm and purpose.

    By incorporating these components into your morning routine, you’ll create a structure that helps you navigate your mornings with less stress and more ease.

    Tips for Sticking to Your ADHD Morning Routines

    Alright, you’ve got your morning routine planned out. Now, how do you stick to it? Here are some tips and tricks to help you stay on track:

    Use Visual Schedules or Checklists

    Visual Reminders: Create a visual schedule or checklist to keep your routine front and centre. This can be as simple as a whiteboard in your room or a checklist on your phone.

    Crossing Off Tasks: There’s something incredibly satisfying about ticking off completed tasks. It gives a little dopamine boost, which is especially helpful for ADHD brains.

    Set Alarms and Reminders

    Time Blocks: Set alarms for different parts of your routine. For example, one alarm to wake up, another for when it’s time to move to the next task. This keeps you on schedule and minimizes the risk of getting lost in one activity.

    Reminder Apps: Use apps designed for ADHD, like Habitica, which gamify your tasks and keep you motivated.

    Keep the Routine Simple and Flexible

    Start Small: Begin with a few key tasks and gradually add more as you get comfortable. Overloading yourself can lead to frustration and burnout.

    Adapt as Needed: Life happens. Be flexible and willing to adjust your routine when necessary. It’s about progress, not perfection.

    Reward Yourself

    Small Rewards: Rewarding positive behaviours works well for everyone, particularly those with ADHD. It gives our brains the little dopamine kick we crave so much and creates a positive association with new habits.

    Celebrate Successes: Acknowledge your progress, no matter how small. Celebrating successes reinforces positive behaviour and keeps you motivated.

    Involve Accountability

    Accountability Partners: Share your routine with a friend or family member who can help keep you accountable. Checking in with someone can provide extra motivation to stay on track.

    Online Communities: Join ADHD support groups or online communities. Sharing your experiences and learning from others can be incredibly encouraging.

    By using these tips, you can create a sustainable morning routine that fits your lifestyle and helps you manage your ADHD more effectively.

    overcoming a lack of consistency

    Building supportive routines can be a game-changer for ADHD brains. My brain-boosting tips for women with ADHD post dives into lifestyle tweaks, nutrition, and movement ideas that help with focus and consistency.

    Support the Blog!

    ADHD Morning Routines: Conclusion

    Creating a structured morning routine has been a game-changer for me, and it can be for you too. Whether you’re juggling a newborn, managing a blog, or simply trying to get through the day with a bit more ease, having a solid routine can make all the difference. It’s about setting yourself up for success, reducing stress, and boosting your productivity.

    Remember, the goal isn’t to overhaul your mornings overnight. Start with one or two changes and gradually build your routine as you get more comfortable. Consistency is key, so give yourself grace and time to adjust. Celebrate the small victories along the way! And once you’ve mastered your morning routine, check out my post ‘Recharge Your Day: Effective Afternoon Routines for More Energy‘ for tips on getting through an afternoon slump!

    I’d love to hear from you! What’s working for you? What challenges are you facing? Share your tips and experiences in the comments below. Let’s support each other and build a community where we can all thrive.

    By taking small steps towards a more structured morning, you’re not just improving your mornings – you’re setting a positive tone for your entire day. So go ahead, give it a try, and watch how your life starts to transform. You’ve got this!

  • Fitness, Mum/Baby

    My Fitness Journey Postpartum: Finding Joy in Fitness Again

    Introduction

    Before I got pregnant, I was in the best shape of my life. Having lost over 80 pounds since March 2020, I was running 10k at least once a week, attending boot camp classes 4-5 times a week, and weight lifting regularly. Because of this fitness journey, My cardio endurance was great and I was the strongest I had ever been.

    But, as a lot of you can probably relate, pregnancy and the postpartum period brought a whole new set of challenges! I had an unplanned emergency c-section, postpartum depression (PPD), and a few other bumps in the road that have made getting back into fitness quite hard. There have been times it felt like setback after setback, making it hard to stay motivated.

    This post is all about how I am moving on from postpartum challenges, leaning on my support system, and making small, sustainable changes to get back on track.

    my fitness journey postpartum

    Starting Point

    Pre-Pregnancy Fitness

    I started a weight loss journey in March 2020, losing over 80 pounds, and by April 2023, found myself in the best shape of my life. Running 10k at least once a week was a huge achievement given my previous issues with asthma.

    Attending outdoor boot camp classes 4 to 5 times a week and incorporating heavy weight lifting into my routine further strengthened my fitness level.

    My cardio endurance was the best it had ever been, and I was stronger than ever, with noticeable muscle definition that I was so SO proud of!

    POSTS YOU MAY BE INTERESTED IN:

    Mastering Habit Formation And Behaviour Change For Your Health

    How To Run When Overweight: A Guide For Beginners

    75 Medium Challenge: 5 Daily Habits + FREE Printable Tracker!

    Fitness During Pregnancy

    Maintaining my active lifestyle during pregnancy was really important to me, and I did my best to keep up with a modified version of my pre-pregnancy routine. I continued my runs, though I scaled back the intensity and length to accommodate my changing body and energy levels.

    Outdoor boot camp sessions stayed a favourite, and I still attended these classes 1-2 times a week. making sure to adjust the intensity and make them pregnancy-safe.

    I also started workouts from the book Bumps and Burpees: Your Guide to Staying Strong, Fit and Happy Throughout Pregnancy, which had amazing guidance on staying active safely.

    Staying active helped me feel strong and connected to my body, even as it was changing and growing to accommodate my little one.

    However, around the 20-week mark, I started to get severe round ligament pain. This pain was intense and persistent, making most forms of exercise difficult and, eventually, unmanageable.

    By that point, I had to stop most of my regular exercise routines. This was really hard for me, as I had become so accustomed to an active lifestyle. But I knew I had to listen to my body and prioritise the health of my baby.

    These pre-pregnancy and pregnancy experiences set the stage for the significant adjustments I had to make postpartum.

    my fitness journey losing weight

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

    Postpartum Challenges

    Physical and Mental Challenges

    Despite planning a natural water birth, taking a hypnobirthing course, and packing my hospital bag like I was going to a spa! Things didn’t go as planned.

    Because of meconium aspiration—when a baby has their first bowel movement before they’re born, causing them to breathe in a mixture of meconium and amniotic fluid—both of our heart rates had to be closely monitored.

    I had relied heavily on the idea of a water birth helping with pain relief. Because of this, I opted for an epidural – which failed! After 20 hours of labour, 90 minutes of pushing, a failed attempt at forceps delivery, and suction delivery, I eventually had a c-section.

    Postpartum brought a whole new set of challenges, both physical and mental. After the unplanned c-section, I wasn’t allowed to exercise until I got the all-clear from my doctor.

    Due to some issues with the healing process, it wasn’t until 12 weeks postpartum that I received clearance to resume even gentle exercises.

    This was a stark contrast to my pre-pregnancy fitness levels. It was really hard to come to terms with how much my fitness had decreased.

    Just as I was beginning to get back into a gentle exercise routine, I suffered a slipped disc in my back. This further complicated my recovery and made it even harder to regain my previous fitness levels. It felt like every time I took a step forward, something pulled me back.

    how to run when overweight

    Effect on Motivation and Energy Levels

    These setbacks massively affected my motivation and confidence in myself. It really felt like one obstacle after another, making it difficult to stay positive and motivated.

    There were days when it seemed like there were more reasons not to exercise than to get moving. However, I tried to stay as positive as possible by embracing a growth mindset. This mindset helped me a lot during my weight loss journey already.

    Staying motivated during this time was really hard, but I reminded myself that I had been in worse shape before, and I overcame that. I knew I could overcome these challenges, even if it would take time and patience.

    Re-establishing Fitness

    First Steps

    Once I was finally cleared for exercise at 12 weeks postpartum, I knew I had to start slow and be gentle with myself. My first step in getting back into fitness was to add more brisk walks into my routine.

    Up until then, I had been taking daily gentle strolls with my baby, which were great for bonding and getting some fresh air. But these didn’t quite challenge my body in the way I wanted.

    postpartum fitness

    To ease back into a more active lifestyle, I started with walking workouts on YouTube. These were a great way to get my heart rate up without putting too much strain on my body. And I was genuinely really enjoying them and plan to continue these!

    Adapting Workouts

    Adapting my workouts to accommodate my postpartum body and energy levels was really important. I had to learn to listen to my body more than ever before.

    High-impact exercises, like star jumps and burpees, were off the table due to the strain they put on my body. Instead, I focused on modified versions that took out the jumping part but still gave me a good workout.

    Joyful Movement

    Enjoyable Exercises

    After so many setbacks, I needed to reconnect with exercise in a way that felt sustainable and enjoyable. One of the most manageable activities I found is the casual morning strolls with my baby.

    These walks have not only been good for my physical health but also provide a nice start to our day. The fresh air and gentle movement are perfect for both of us, creating a bonding experience that I cherish.

    I have made these walks a non-negotiable part of my day.

    gentle exercise on my fitness journey

    I have also continued the walking workouts on YouTube. These workouts are simple enough to do at home while my son naps. I often do these in my pyjamas!

    There are so many walking workouts available on YouTube, by a lot of different creators. So it’s really easy to find something you can vibe with.

    These reminded me that exercise doesn’t always have to be intense or strenuous to be beneficial and enjoyable.

    Mindset and Motivation

    Staying Motivated

    Staying motivated during the postpartum period was one of the toughest challenges I have ever faced.

    There were days when I felt overwhelmed by the physical and emotional demands of motherhood, and finding the energy to exercise seemed impossible. However, I relied heavily on the principles of a growth mindset to keep myself going.

    There were many moments when I felt discouraged by my slower pace and reduced strength. On those days, I reminded myself of the incredible feat my body had accomplished—bringing a new life into the world.

    Not to mention the serious abdominal surgery I had! This helped me develop more self-compassion and patience with my progress.

    It was a daily practice to acknowledge and celebrate small victories, no matter how minor they seemed.

    Balancing Fitness and Motherhood

    Involving Your Baby

    Balancing fitness with the demands of motherhood hasn’t been easy, but I found a few ways to integrate the two. One of the best ways I found to do this was baby-wearing, using the Infantino Baby Carrier.

    Baby-wearing was a fun and practical way to add resistance to my walks and light workouts. Especially as my little one is a chunky monkey!

    As I got stronger and more confident, I returned to my bootcamp classes, albeit modified and less frequent. I attended once a week and brought my baby along.

    He would nap in the pram while I exercised, giving me peace of mind and allowing me to focus on my workout. This arrangement worked wonderfully, as it ensured that I could keep up with my fitness goals without worrying about childcare.

    In the evenings, after putting the baby to bed, I started going for light jogs and seeing where my running endurance was.

    My partner’s support was really important here; since our baby was bottle-fed, he could handle evening feedings while I took some time for myself.

    These evening jogs not only contributed towards my fitness but also provided a bit of me-time, usually listening to one of my favourite Romantasy audiobooks.

    beginners running guide

    Advice for Other Moms Looking to Start a New Fitness Journey

    Finding Joy in Fitness Again

    Getting back into fitness postpartum can feel like an uphill battle, especially when you’re juggling the demands of motherhood.

    My journey taught me that it’s okay to take things slow and focus on small, sustainable changes. Here’s some advice for other new moms who are struggling to find joy in fitness again:

    Go Slow: There’s no need to rush back into your pre-pregnancy fitness routine. Your body has gone through significant changes, and it’s important to allow yourself time to heal. Start with gentle exercises like walking and gradually increase the intensity as you feel ready.

    Listen to Your Body: Pay attention to how your body feels during and after exercise. If something doesn’t feel right, don’t push through the pain. Modify exercises to suit your current fitness level and avoid high-impact activities until you’re fully ready.

    Celebrate Small Victories: Every little progress counts. Whether it’s completing a short walk, doing a modified workout, or simply getting out of bed and moving, celebrate these small victories. They are steps towards regaining your fitness and will keep you motivated.

    support system

    Prioritise Self-Compassion: Be kind to yourself. It’s easy to get frustrated when you can’t do what you used to, but remember that you’ve just accomplished something incredible by bringing a new life into the world. Practice self-compassion and give yourself the grace to recover at your own pace.

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    Enjoy Movement: How To Find Fun In Every Workout

    What I Wish I Had Known

    Looking back, there are a few things I wish I had known at the start of my postpartum fitness journey:

    Understanding Body Changes: I wish I had understood more about how pregnancy and birth would change my body, not just in appearance but in function. It takes time to feel like yourself again, and that’s perfectly normal. I’m still getting there, and that’s okay.

    The Importance of Mental Health: I underestimated how much my mental health would impact my fitness journey. Struggling with postpartum depression made it difficult to stay motivated, but seeking help and focusing on my mental well-being first was crucial. Fitness is not just about the physical; your mental health is equally important.

    The Value of a Support System: The support from my family, friends, and partner was invaluable. Don’t hesitate to lean on your support system; they can make a significant difference in your recovery and fitness journey.

    body positivity affirmations

    Flexibility is Key: I wish I had known how important it is to be flexible with your fitness plans. Some days you might not get a workout in, and that’s okay. Adaptability is key to maintaining a positive attitude and staying on track over the long term.

    Integrating a Fitness Journey with Mental Health

    Balancing mental health with fitness goals required a lot of flexibility and self-compassion. At the height of my PPD, fitness was not my primary concern. My main focus was on stabilising my mental health.

    As I began to feel better, I slowly started to reintroduce physical activity, making sure not to push myself too hard.

    But I knew that joyful activities would contribute positively to my mental health, I just had to make sure I stayed in place, mentally, where I was motivated to do so.

    I plan on writing a post in the near future about my struggles with post-partum depression, if this is something you would like to read, please subscribe below for updates!

    Going Forward

    Gradual Increase in Activity: I will slowly increase the intensity and duration of my workouts, making sure to listen to my body and avoid any high-impact exercises that might strain my healing body. This includes incorporating more strength training, jogging, and eventually getting back to more intense boot camp sessions as my strength and endurance improve.

    Consistent Routine: Establishing a consistent fitness routine is key. I plan to set aside specific times each day for exercise, whether it’s a morning walk with my baby, an evening jog, or a quick workout during nap time. Consistency will help me build momentum and make fitness a regular part of my daily life.

    Focus on Nutrition: I’ll keep planning and prepping easy, nutritious meals that support my fitness goals and overall well-being. Staying hydrated and eating balanced meals will provide the energy I need to keep up with both motherhood and my fitness routine.

    Mental Health Check-ins: I’ll regularly check in with my mental health, using journaling and mindfulness practices to stay grounded and focused. Ensuring that my mental well-being is in check is a non-negotiable for me.

    Community Support: I believe in the power of community and mutual support. That’s why I’ll be posting monthly updates about my fitness journey, sharing the challenges I face and the achievements I have reached. These posts will be a space for us to connect, support each other, and celebrate our progress together. I invite you all to subscribe and follow along as we navigate this journey side by side!

    two smiling women doing yoga pose

    My Fitness Journey: Conclusion

    My fitness journey postpartum has been one of the most challenging yet rewarding experiences of my life. From the physical and mental challenges to the slow but steady journey back to fitness, each step has taught me valuable lessons about resilience, self-compassion, and the importance of support.

    Rediscovering joy in fitness after having a baby is not about rushing back to pre-pregnancy routines or achieving immediate results.

    It’s about embracing the journey, celebrating small victories, and finding sustainable ways to stay active that bring happiness and well-being.

    For all the new moms out there, remember that your postpartum journey is unique. Be kind to yourself, prioritise your mental health, and find activities that make you feel good.

    Whether it’s a gentle walk with your baby, a modified workout, or simply taking time to rest and recover, every effort counts.

    You are not alone in this journey. Lean on your support system, seek professional help if needed, and take things one day at a time.

    Finding joy in fitness again is possible, and it starts with small, manageable steps that honour your body’s incredible journey through pregnancy and beyond.

    Thank you for joining me in this part of my story. I hope my experiences can inspire and encourage you to find your own path to joyful movement and well-being postpartum.

    Keep moving forward, and celebrate each step along the way. You’ve got this!

    Reach Out for Help

    If you think you might be struggling with postpartum depression (PPD), it’s important to reach out for help. My experience with PPD was extremely challenging, but seeking professional support made a significant difference in my recovery.

    I began cognitive behavioural therapy (CBT) and was prescribed anti-depressants by my doctor, which helped stabilise my mood.

    Additionally, the PANDAS Foundation provided invaluable support and practical advice. Their WhatsApp function was particularly helpful on days when I didn’t feel up to speaking in person, allowing me to connect with someone without the added pressure of a face-to-face conversation. The combination of professional help, support from the PANDAS Foundation, and leaning on my family made a world of difference.

    Remember, you don’t have to go through this alone. Reach out to mental health professionals, support organisations like the PANDAS Foundation, and your loved ones. Seeking help is a sign of strength, and it can provide the support you need to navigate this challenging time.

    Donate to PANDAS Foundation

  • 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.

    📌 Pin this for later! ⬇

    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
  • 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!

  • Uncategorized

    Food Positivity: How to Encourage Healthy Eating Habits

    Introduction

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

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

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

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

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

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

    What Is Food Positivity?

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

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

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

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

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    Food Positivity

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

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

    Embrace All Foods

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

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

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

    Food Positivity freedom

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

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

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

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

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    Listen to Your Body

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

    unconditional permission to eat

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

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

    How to Recognise Your Hunger and Fullness Cues

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

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

    Trusting your body means honouring those cravings without judgment.

    Tips to Handle Cravings

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

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

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    Make Healthy Eating Fun

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

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

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

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

    Focus on How Food Makes You Feel

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

    beginners running guide

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

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

    Building Healthy Eating Habits

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

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

    Food Positivity

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

    Food Positivity: Conclusion

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

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

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

    Further Resources

    Books

    Websites

  • Nutrition

    Unhealthy Relationship with Food: 7 Tips To Overcome Food Guilt

    Introduction

    Have you ever felt guilty about that slice of cake or a second helping of your favourite pasta? Then, you are not the only one! Most of us are plagued by this nagging voice in our heads that brings out feelings of guilt after we have the foods that we love. This could mean you have an unhealthy relationship with food or in this case specifically, food guilt.

    But the good news is: that you absolutely can get over food guilt. This post covers seven tips to make food guilt a thing of the past and your relationship with food a healthier, happier one. Whether you struggle with labelling foods as “good” or “bad,” have a hard time finding balance in your diet, or just really want to enjoy your meals without a feeling of regret.

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

    Unhealthy Relationship with Food

    Understanding Food Guilt And An Unhealthy Relationship With Food

    Food guilt feels like that sinking feeling of remorse or discomfort that most of us have after eating certain kinds of food. It is that voice inside one’s head which says, “You shouldn’t have eaten that” or “You’ve just messed up your diet.” Very often, this kind of guilt arises out of the kind of pressure that society—or sometimes one’s own self—exerts in relation to what is “healthy” or “unhealthy” food intake. On any given day, it might mean second-guessing food choices or being anxious after meals. Sometimes, it is even a form of self-punishment in the sense of drastically reducing food intake or increasing exercise.

    Common Triggers

    • Indulgence: Whether it’s a slice of cake at a birthday party or a few biscuits before bed, enjoying treats can often lead to feelings of guilt, especially if they’re viewed as “off-limits” or “bad.”
    • Overeating at Social Events: Social events like family dinners, holidays, or nights out can lead to “overeating”, which might trigger guilt afterwards.
    • Breaking Diet Rules: Deviating from a meal plan by missing a workout or eating food that doesn’t work with your plan, may bring feelings of food guilt.
    • Emotional Eating: Turning to food for comfort during stressful or emotional times can leave you feeling guilty.
    unconditional permission to eat

    Impact on Well-being

    Food guilt doesn’t just affect our mood—it has real consequences for our mental and physical health. Constantly feeling guilty about eating can lead to disordered eating patterns, like binge eating or emotional eating. It can harm our body image and make us overly critical of ourselves. Over time, this can contribute to anxiety, depression, and an unhealthy relationship with food. That’s why it’s so important to address food guilt to develop a healthier approach to eating.

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    1. Practice Mindful Eating

    If you’ve read any of my other posts, you’ll know I am a huge advocate for mindful eating. Mindful eating is all about being present and fully engaged when you’re eating. It’s about savouring each bite, appreciating the flavours, and listening to your body’s hunger and fullness cues. This practice helps create a healthier relationship with food by reducing the urge to overeat and decreasing food guilt. When we eat mindfully, we’re more likely to make better food choices and enjoy our meals without distraction or judgment.

    Unhealthy Relationship with Food eating freedom

    How to Practice Mindful Eating:

    1. Savour Each Bite: Take time to really enjoy your food. Notice the textures, flavours, and smells. Eating slowly helps you appreciate your meal and recognise when you’re full.
    2. Pay Attention to Hunger Cues: Before you eat, ask yourself if you’re genuinely hungry. During your meal, pause occasionally to check in with your hunger levels. Stop eating when you’re comfortably full, not stuffed.
    3. Get Rid of Distractions: Try to eat without distractions like TV, phones, or computers. This means you will be able to focus on your meal and be more aware of what and how much you’re eating.
    4. Appreciate Your Food: Think about where your food comes from and the effort that went into preparing it. Gratitude can enhance your eating experience and allow you to focus less on guilt and more on appreciation.
    5. Listen to Your Body: Your body knows what it needs. But if you have been a chronic dieter, you may have stopped listening to it or trusting what you need. But you need to start learning to trust your body. If you’re craving a specific food, allow yourself to enjoy it without guilt. Mindful eating is about balance and listening to your body’s needs.

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    2. Ditch the “Good” and “Bad” Labels

    Labelling foods as “good” or “bad” can contribute to an unhealthy relationship with food and impact your mental health. When we categorise foods this way, we set ourselves up for feelings of guilt and failure whenever we eat something we’ve labelled as “bad.” This black-and-white thinking can lead to a cycle of restriction and binge eating, making it difficult to maintain a healthy, balanced diet.

    food freedom labelling foods good bad

    Instead of viewing foods as “good” or “bad,” try to see all foods as part of a balanced diet. Every food has a place in our lives, and it’s okay to enjoy a mix of foods in moderation. Here are some ways to try a more positive approach:

    1. Practice Moderation: Focus on eating a mix of different foods in reasonable portions. It’s perfectly fine to enjoy a slice of cake or extra chips occasionally! Balance is key.
    2. Nourish Your Body: Think about how different foods make you feel. Some foods give you energy and nutrients, while others might give you comfort and joy. Both types are important for overall well-being.
    3. Remove Judgment: Recognise that one meal or snack doesn’t define your eating habits. It’s the overall pattern that matters.
    4. Educate Yourself: Learn about nutrition and how different foods contribute to your health. This can help you appreciate all foods without labelling them.

    3. Listen to Your Body

    Your body knows what it needs, and by listening to it, you can avoid overeating or undereating. This awareness helps you make better food choices and reduces the likelihood of experiencing food guilt. We’ve touched on mindful eating already, and listening to your body is a key component of that practice.

    Unhealthy Relationship with Food support

    Tips to Practice Intuitive Eating:

    1. Check-in with Yourself: Before eating, take a moment to assess your hunger levels. Are you physically hungry, or are you eating out of habit, boredom, or emotion? A simple check-in can help you eat more intentionally.
    2. Rate Your Hunger: Use a hunger scale from 1 to 10, with 1 being extremely hungry and 10 being uncomfortably full. Aim to eat when you’re at a 3 or 4 (moderately hungry) and stop when you’re at a 6 or 7 (comfortably satisfied).
    3. Slow Down: Eating slowly gives your body time to send fullness signals to your brain. Put down your fork between bites, chew thoroughly, and savour each bite as part of mindful eating.
    4. Pause During Meals: Halfway through your meal, pause and check in with your hunger and fullness levels. This can help you decide if you need to keep eating or if you’re satisfied.
    5. Recognise Emotional Eating: Sometimes we eat in response to emotions rather than physical hunger. If you find yourself eating when you’re stressed, anxious, or bored, try to address the emotion in a non-food way, like taking a walk, calling a friend, or practising deep breathing.
    6. Understand the Impact of Diets: Long-term dieting and food restrictions can dull your ability to recognise natural hunger and fullness cues. Diets often teach us to ignore our bodies, focusing instead on external rules. Over time, this disconnect can make it harder to trust your body’s signals.
    7. Trust Your Body: Your body is your best guide. Trust its signals and respond with nourishing choices. Remember, it’s okay to enjoy all types of food in moderation without guilt.

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    4. Focus on Nutritional Value, Not Calories

    As someone who recommends calorie counting, even I can recognise that it can potentially create an unhealthy relationship with food. It can become really easy to caught up in counting calories. However, focusing solely on calorie content can lead to an unhealthy relationship with food and contribute to food guilt. Instead, prioritise the overall nutritional value of foods, which has a huge impact on satiety – the feeling of fullness and satisfaction. Understanding nutrition and satiety helps you make food choices that keep you full longer and reduce overeating without thinking about it too much. Adopt the 80/20 approach: aim for 80% of your diet to be nutrient-dense foods and 20% to include your favourite treats, promoting balance without deprivation.

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    5. Find Joy in Movement

    Regular physical activity plays a crucial role in improving your relationship with food and reducing food guilt. Exercise helps regulate hunger hormones, increases energy levels, and enhances overall mood. When you find joy in movement, you’re more likely to make balanced food choices and feel less guilty about occasional indulgences. Exercise isn’t just about burning calories—it’s about feeling good and supporting your mental and physical health.

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    6. Develop a Positive Mindset

    Overcoming food guilt starts with a change in mindset. Positive thinking and self-compassion can change how you view food and your eating habits. By working towards a positive mindset, you can begin to break away from the cycle of guilt and embrace a more balanced relationship with food.

    Affirmations, while not for everyone, can be powerful tools that may help reframe negative thoughts about food and promote self-compassion. I have some posts on affirmations and the science behind them if you want to learn more, but here are some to get you started:

    positive thinking
    1. “I honour my body and its needs.”
      • Remind yourself that listening to your body’s signals is a form of self-care.
    2. “All foods can fit into a balanced diet.”
      • Emphasize the importance of variety and moderation rather than restriction.
    3. “I am allowed to enjoy my favourite foods without guilt.”
      • Give yourself permission to enjoy the foods you love without negative feelings.
    4. “I trust my body to guide me in making healthy choices.”
      • Reinforce your confidence in your ability to make decisions.
    5. “I am more than my food choices.”
      • Acknowledge that your worth is not determined by what you eat.
    6. “I release the need to be perfect and embrace balance.”
      • Let go of the pursuit of perfection and focus on finding a healthy balance.
    7. “I forgive myself for past mistakes and move forward with compassion.”
      • Practice self-forgiveness and commit to a positive path ahead.

    7. Seeking Support For An Unhealthy Relationship With Food

    Having a strong support system is essential in overcoming food guilt and fostering a healthy relationship with food. Whether it’s friends, family, or a professional, having people to talk to can make a significant difference. Support systems provide encouragement, understanding, and practical advice, helping you navigate your journey toward a guilt-free approach to eating.

    weight loss support
    • Friends and Family: Share your struggles and goals with trusted loved ones. They can offer emotional support and help you stay accountable.
    • Support Groups: Join local or online support groups where you can connect with others facing similar challenges. Sharing experiences and tips can be incredibly empowering.
    • Counselling: Consider seeking help from a registered dietitian, therapist, or counsellor specialising in eating disorders or disordered eating. Professional guidance can provide personalised strategies and support.
    • Online Communities: Join online forums or social media groups focused on healthy eating and body positivity. These communities can offer a wealth of information, inspiration, and camaraderie.
    • Educational Resources: Read books, listen to podcasts, or watch videos by experts in nutrition and mental health. Learning more about intuitive eating, diet culture, and body positivity can help you reframe your mindset.
    • Mindfulness and Meditation Apps: Apps like Headspace or Calm offer guided meditations and mindfulness exercises that can help you manage stress and improve your relationship with food.

    Unhealthy Relationship with Food: Conclusion

    Remember, it’s okay to enjoy food without guilt. Food is meant to nourish both your body and soul, and you deserve to enjoy it. You have the power to change your relationship with food, embracing a mindset of self-compassion and positivity. Take these tips to heart and know that every step you take toward a guilt-free approach to eating is a victory worth celebrating.

    We’d love to hear from you! Share your experiences, additional tips, or any thoughts you have in the comments section below. Your insights can help foster a sense of community and support for others on the same journey. Let’s create a space where we can all learn, grow, and support each other in moving away from an unhealthy relationship with food.

    References

    • “Associating a prototypical forbidden food item with guilt or celebration: Relationships with indicators of (un)healthy eating and the moderating role of stress and depressive symptoms” – Kuijer et al., 2015
    • “Guilty or not? Feelings of guilt about food among college women” – Steenhuis, 2009
    • “Relationship of perceived macronutrient and caloric content to affective cognitions about food in eating-disordered, restrained, and unrestrained subjects” – Sunday et al., 1992
    • “The effect of food on mental health” – Constantin & Fonseca, 2020
    • “Food and mood: how do diet and nutrition affect mental wellbeing?” – BMJ, 2020
    • “Chocolate cake. Guilt or celebration? Associations with healthy eating attitudes perceived behavioural control, intentions and weight-loss” – Kuijer & Boyce, 2014
    • “The meaning of guilt and shame: a qualitative study of mothers who suffer from eating difficulties” – Rørtveit et al., 2010
    • “A Meta-Analysis of the Effectiveness of Guilt on Health-Related Attitudes and Intentions” – Xu & Guo, 2018