tips for weight loss

  • Goals

    Examples of Self-Discipline: How to Stay Consistent

    Motivation is a liar. There, I said it. One minute, you’re excited about a goal. The next? You’re struggling to even get started. I’ve been there. When I began my weight loss journey, I had all the motivation in the world… until I didn’t. What kept me going? Self-discipline. When I lost over 80lbs, it wasn’t because I always wanted to work out or eat healthy. It was because I leaned on self-discipline, especially when motivation disappeared. And to help with this, I want to discuss some examples of self-discipline.

    In this post, I’ll break down:

    • What self-discipline really is.
    • Examples of self-discipline that worked for me.
    • How to stay consistent, even when motivation fades.

    Let’s get started with ‘Examples of Self-Discipline: How to Stay Consistent’!

    examples of self-discipline

    What is Self-Discipline? (And Why It’s Better Than Motivation)

    Let’s get one thing straight—self-discipline isn’t about being perfect or forcing yourself to do things you hate.

    It’s about making small choices every day that get you closer to your goals, even when you don’t feel like it.

    When I was losing weight, I wasn’t always motivated to work out.

    In fact, there were SO MANY days when I wanted to skip it entirely. But self-discipline is what made me lace up my trainers anyway and show up.

    That’s the difference.

    Motivation might get you started, but self-discipline is what keeps you going when the excitement fades.

    So, what exactly is self-discipline?

    It’s choosing the long-term goal over the short-term comfort.

    It’s the ability to act even when your mind and body are telling you to do something easier.

    And let’s be honest—it’s not glamorous.

    But it’s the reason I was able to lose over 80lbs, and it’s the same thing that can help you stay consistent too.

    If you looking for serious examples or self-discipline, David Goggins is a huge inspiration when it comes to pushing past your limits. His book Can’t Hurt Me is full of powerful lessons on how to harness mental toughness and develop a relentless level of self-discipline.

    His take on willpower is a powerful example of how discipline beats motivation every time. If you’re looking for that extra push, his story is a must-read. You can also dive into more of his wisdom here: Self-Discipline Importance: Willpower Inspired by David Goggins.

    Real-Life Examples of Self-Discipline

    1. Showing Up, No Matter What

    There were so many mornings when the last thing I wanted to do was work out.

    It was too cold, too early, I was just exhausted, and my motivation was nowhere to be found.

    But instead of giving in, I leaned on self-discipline.

    I’d tell myself, “Just start. Even if it’s a 10-minute walk, just get moving.”

    And once I got started? It was always easier to keep going.

    The hardest part was showing up.

    examples of self-discipline in fitness

    Self-discipline is all about showing up, even when you’re not feeling it.

    Because the truth is, once you start, it’s never as bad as you thought it’d be.

    2. Choosing Better, Not Perfect

    Another key moment of self-discipline came with food choices.

    Trust me, I love pizza and sweets as much as the next person.

    But during my weight loss journey, I had to practice choosing better, not perfect.

    It wasn’t about never having treats, but about being mindful and disciplined with my decisions.

    Instead of having a whole pizza, I’d stop after a few slices and assess my hunger.

    I wasn’t perfect, but I was consistent.

    And that’s where self-discipline wins every time—it’s not about perfection, but progress.

    Incorporating good habits into your day will help you stay on track and prevent those moments of regret later on.

    3. Building a Routine You Can Stick To

    I can’t stress enough how important routine was for me, especially because I have ADHD.

    Routine is something I really need, but it’s also something I’ve always struggled with.

    My mind is CONSTANTLY jumping from one thing to the next, so creating a structure that kept me on track when learning how to stay consistent with goals.

    Self-discipline doesn’t mean making everything hard on yourself.

    It’s about finding a routine that supports your goals and makes it easier to stick to them.

    For me, that looked like working out first thing in the morning. If I didn’t do it then, I knew I’d find a million excuses later.

    By building this routine, I didn’t have to rely on motivation.

    It became automatic—something I did without overthinking.

    And self-discipline helped me stick to it, even on the days when I wasn’t feeling it.

    Pro Tip: Have different versions of your routine ready. Life isn’t always predictable, so having a “lazy day” routine, an “ideal day” routine, and an “extra productive” one can help you stay on track, no matter how you’re feeling. This makes it easier to adapt without falling off, which is a key part of learning how to be consistent.

    If you’re hitting a plateau in your journey and self-discipline feels tough, affirmations can really help reinforce your mindset. I’ve shared some of my favourite self-discipline affirmations that can get you through those rough patches in this post: Self-Discipline Affirmations To Help With Weight Loss Plateaus.

    Tips to Build Self-Discipline

    1. Focus on the Bigger Picture

    When motivation fades, it’s easy to forget why you started.

    That’s why it’s so important to keep your long-term goals front and centre.

    When I was losing weight, I constantly reminded myself of why I wanted to make these changes.

    Whether it was to feel healthier, have more energy, or just fit into my favourite jeans again, keeping that bigger picture in mind helped push me through the tough days.

    Building a strong mindset can be just as important as any physical training. 🧠 If you’re interested in adopting an athlete’s mindset to push through challenges and stay disciplined, my post on athlete mindset training has some great strategies to get you started.

    2. Use Tools to Stay Accountable

    I’m a big fan of accountability. It’s hard to stay disciplined when you feel like no one’s watching. During my journey, I used everything from habit trackers to apps that reminded me to drink water or log my meals.

    It wasn’t always about being perfect, but those little tools kept me on track and aware of my progress.

    Find something that works for you, whether it’s a habit tracker or even telling a friend about your goals. Accountability makes self-discipline easier and can help you improve life in small, consistent steps.

    Accountability makes self-discipline easier.

    3. Celebrate the Small Wins

    Self-discipline isn’t about grinding 24/7 with no reward.

    In fact, one of the most important parts of building discipline is celebrating those small wins along the way. During my weight loss journey, and with any goal I have had since I made sure to reward myself for hitting milestones.

    Whether it was buying a new pair of leggings or taking a rest day.

    Those small celebrations give you something to look forward to and reinforce your self-discipline.

    It’s like telling yourself, “Hey, I’m doing great. Keep going!”

    Small habits really do lead to big results, and it’s the success of those habits and daily routines that make all the difference in your journey. If you want to dive deeper into how small habits can transform your progress, take a look at this post: The Importance of Consistency: Small Habits Lead to Big Results!

    Or, for more strategies on how to master these small habits, Atomic Habits by James Clear is the perfect guide.

    How to Stay Consistent When Motivation Fades

    self-discipline

    At the end of the day, staying consistent is what really matters. Motivation comes and goes, but self-discipline is something you can rely on. Here’s how to keep going, even when you don’t feel like it:

    • Revisit your goals. When you feel stuck, go back to your “why.” Why did you start? What’s the bigger picture?
    • Lean on your routine. Having a routine in place means you don’t have to think about it. It becomes automatic.
    • Stay flexible. Life happens. It’s okay to adjust your goals and routine as long as you don’t quit.

    Staying consistent is the real secret to success, and if you’re looking for even more ways to keep going when motivation is nowhere to be found, check out this post: Consistency Over Motivation: 5 Ways to Stay on Track.

    Conclusion

    Motivation is a rollercoaster, but self-discipline is your steady ride.

    It’s not always easy, but it’s what will get you to your goals, whether it’s losing weight, getting stronger, or just showing up for yourself.

    Consistency is the hardest part of any weight loss journey, especially when things aren’t going as planned. If you’re struggling with this, I’ve shared more tips on how to overcome those dips in progress here: Overcoming a Lack of Consistency in Your Weight Loss Journey.

    So, here’s the question: What’s one small habit you can commit to today? Let me know in the comments! Or share some of your own examples of self-discipline!

    Because trust me, it’s those small, consistent actions that will make all the difference.

    Further Resources

    Studies

    Motivation, Self-Determination, and Long-Term Weight Control – This study discusses how self-determination, rather than just initial motivation, plays a crucial role in long-term weight management. It highlights that feeling autonomous about weight-loss goals and behaviours leads to lasting change (Teixeira et al., 2012).

    Personal Motivation, Self-Regulation Barriers, and Strategies for Weight Loss – This research identifies the importance of self-regulation and mental strategies in overcoming barriers to weight loss. It highlights how habitual overconsumption and external factors can be mitigated by mindful self-discipline and mental tenacity (Chew et al., 2022).

    Self-Control in the Weight Loss Process – This study focuses on how self-control mechanisms such as mental simulations and implementation intentions are more effective in reaching weight-loss goals than relying solely on motivation (Marszał-Wiśniewska & Jarczewska-Gerc, 2018).

    Motivational Predictors of Weight Loss and Weight-Loss Maintenance – This study reinforces the role of autonomous motivation in weight-loss success and maintenance, showing that self-determined goals lead to better adherence and lasting outcomes (Williams et al., 1996).

    Self-Efficacy for Temptations is a Better Predictor of Weight Loss than Motivation – This research emphasises that managing temptations and having self-efficacy in resisting them is a stronger predictor of weight loss success than initial motivation (Armitage et al., 2014).

  • 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. ????

  • Weight Loss

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

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

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

    journaling

    Why Journaling?

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

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

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

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

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

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

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

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

    my fitness journey losing weight

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

    Getting Started: Journaling Tips

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

    1. Choose Your Tool

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

    2. Make It a Habit

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

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

    3. Be Honest

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

    4. Focus on Positivity

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

    Journaling Prompts to Get You Started

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

    1. What’s Your “Why”?

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

    2. Visualise Your Success

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

    3. Daily Food Diary

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

    4. Identify Triggers

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

    5. Gratitude Log

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

    6. Weekly Reflection

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

    7. Non-Scale Victories

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

    Journaling Prompts

    Daily Prompts

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

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

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

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

      Weekly Prompts

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

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

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

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

        Emotional Awareness Prompts

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

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

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

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

        journaling for weight loss

          Mindset Shifts

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

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

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

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

            Food Relationship Prompts

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

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

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

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

              Future-Focused Prompts

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

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

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

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

              Interested in more journaling prompts? Check out these posts!

              Morning Journal Prompts: Set the Tone for a Successful Day

              Night Journal Prompts: End Your Day with Positive Thoughts

                Wrapping Up

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

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

              1. Habits

                Consistency Over Motivation: 5 Ways to Stay on Track

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

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

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

                consistency over motivation

                1. Start Small, Like REALLY Small

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

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

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

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

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

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

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

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

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

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

                3. Plan for the “Meh” Days

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

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

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

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

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

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

                CONSISTENCY OVER MOTIVATION

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

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

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

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

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

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

                5. Remember Your “Why”

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

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

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

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

                my fitness journey losing weight

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

                Consistency Over Motivation: Final Thoughts

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

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

                You’ve got this!

                Further Reading

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

              2. Weight Loss

                Overcoming a Lack of Consistency in Your Weight Loss Journey

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

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

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

                overcoming a lack of consistency

                Understanding the Root Cause of Inconsistency

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

                Identifying the Barriers to Consistency

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

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

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

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

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

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

                Setting Realistic and Achievable Goals

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

                Overcoming a Lack of Consistency with SMART Goals

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

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

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

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

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

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

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

                my fitness journey losing weight

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

                Building a Sustainable Routine

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

                Creating a Routine to Overcome a Lack of Consistency

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

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

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

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

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

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

                non-scale victories

                The Role of Mindset and Mindfulness

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

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

                Mindset Changes to Overcome a Lack of Consistency

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

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

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

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

                Finding Joy in the Process

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

                Joyful Movement: Overcoming a Lack of Consistency Through Fun

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

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

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

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

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

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

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

                Accountability and Support Systems

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

                Leveraging Accountability to Overcome a Lack of Consistency

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

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

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

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

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

                overcoming a lack of consistency to lose weight

                Tracking Progress and Celebrating Milestones

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

                Overcoming a Lack of Consistency by Celebrating Small Wins

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

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

                Overcoming Setbacks and Staying Resilient

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

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

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

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

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

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

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

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

                how to start a fitness journey and stick to it

                Overcoming a Lack of Consistency: Conclusion

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

                Recap of Key Points

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

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

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

              3. Nutrition

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

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

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

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

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

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

                key principles of meal planning

                Understanding the Basics of Meal Planning

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

                What is Meal Planning?

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

                The Benefits of Meal Planning

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

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

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

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

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

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

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

                principles of meal planning

                Setting Your Goals

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

                Identifying Your Personal Health and Nutrition Goals

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

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

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

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

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

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

                Aligning Your Meal Plan with Your Fitness Goals

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

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

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

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

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

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

                Dietary Preferences and Restrictions

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

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

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

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

                healthy balanced meal

                Assessing Your Schedule

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

                Evaluating Your Weekly Schedule

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

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

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

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

                Tips for Fitting Meal Planning into a Busy Lifestyle

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

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

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

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

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

                Creating a Meal Prep Routine

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

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

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

                batch cooking and meal prepping

                Food Shopping Tips

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

                Making a Grocery List

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

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

                Tips for Shopping Efficiently

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

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

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

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

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

                Reading Nutrition Labels

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

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

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

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

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

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

                Ready to get prepping? Let’s do it!

                Meal Prep Techniques

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

                Tools and Equipment to Make Meal Prep Easier

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

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

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

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

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

                Step-by-Step Guide to a Meal Prep Session

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

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

                Staying Flexible and Adapting

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

                Importance of Flexibility in Meal Planning

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

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

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

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

                How to Adjust Your Meal Plan

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

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

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

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

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

                Principles of Meal Planning: Conclusion

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

                Recap of the Key Principles of Meal Planning

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

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

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

              4. Weight Loss

                Non-Scale Victories: The Hidden Wins That Matter Most

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

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

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

                non-scale victories

                What are Non-Scale Victories (NSVs)?

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

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

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

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

                non-scale victories for weight loss

                Why Focus on Non-Scale Victories?

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

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

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

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

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

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

                fitness goals and NSVs

                Common Non-Scale Victories

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

                Physical Changes

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

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

                Emotional and Mental Improvements

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

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

                Lifestyle and Habit Changes

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

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

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

                what are NSVs

                My Non-Scale Victories

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

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

                Improved Running Endurance

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

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

                Increased Energy Levels

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

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

                Improved Strength and Fitness

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

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

                POSTS YOU MAY BE INTERESTED IN:

                My Fitness Journey Postpartum: Finding Joy In Fitness Again

                Women Lifting Weights: Myths, Facts, And Best Results

                How To Run When Overweight: A Guide For Beginners

                Better Sleep and Reduced Stress

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

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

                Positive Mindset and Self-Esteem

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

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

                my fitness journey losing weight

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

                How to Track and Celebrate Non-Scale Victories

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

                Journaling

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

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

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

                POSTS YOU MAY BE INTERESTED IN:

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

                7 Joyful Movement Ideas That Will Make Exercise Exciting!

                Not Losing Weight Despite A Calorie Deficit? Possible Reasons

                Visual Reminders

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

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

                Celebrate

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

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

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

                Moving Forward with a Positive Mindset

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

                Mindset Shifts

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

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

                Consistency and Patience

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

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

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

                not losing weight despite a calorie deficit

                Non-Scale Victories: Conclusion

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

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

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

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

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

              5. 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
              6. Fitness

                7 Joyful Movement Ideas That Will Make Exercise Exciting!

                Have you ever found yourself groaning at the thought of another workout? I get it. Sometimes, the idea of forcing yourself through yet another dull routine can feel like a total chore.

                And let’s face it, we’ve all been there – life gets busy, routines get stale, and suddenly those fitness goals seem more like distant dreams.

                But what if exercise didn’t have to feel like a drag? What if you could get results and actually enjoy it? Enter joyful movement.

                When I started my weight loss journey, I quickly realised that forcing myself into workouts with fast results but I hated wasn’t going to cut it. It wasn’t sustainable.

                But when I found activities I truly enjoyed – from dance workouts to hiking and aerial hoop – it changed everything. Suddenly, I was looking forward to my workouts, not dreading them.

                And the best part? I still got results. In fact, it helped me lose over 80 pounds and improve my overall well-being.

                So in this post, I’m sharing how to bring that joy into your workouts and still get the kind of results that leave you feeling unstoppable.

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

                Table of Contents

                The Concept of Joyful Movement

                Let’s break it down. What exactly is joyful movement? It’s about finding ways to move your body that make you feel alive – rather than dreading every minute.

                Forget slogging through a gym session you hate, or forcing yourself to follow some workout for a “perfect” body.

                Joyful movement is about celebrating your body and the things it can do – all while having fun.

                It’s not about hitting a calorie target or getting a certain body shape. It’s about feeling good and enjoying your fitness journey. But it can also be about working out for fat loss, just without the guilt or pressure.

                So let’s make fitness work for you!

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                • Helps you hit your goals faster—fat loss, energy boosts, or just feeling like a boss.
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                Benefits of Joyful Movement

                The benefits of joyful movement go way beyond just breaking a sweat:

                • Reduced Stress: Love what you do, and stress will take a backseat. When you move in a way that excites you, those feel-good endorphins will make you feel like you’ve just won the lottery (minus the money part). (Laxmeshwar & Amarnatha, 2016) (Corazon et al., 2010) (Jin, 1992)
                • Improved Mood: A good mood boost? Check. When you’re loving your workout, it’s hard not to feel on top of the world. Joyful movement equals instant happiness. (Campion & Levita, 2014)
                • Better Adherence: When you’re enjoying yourself, consistency is a breeze. No more skipping workouts or dreading the gym. If you love what you’re doing, you’ll be back for more – no question.

                For me, the shift was life-changing. Instead of forcing myself through dreaded workouts, I started doing things I actually enjoyed. And let’s be real, when you enjoy it, you look forward to it.

                woman walking near plants and tall trees during daytime

                7 Joyful Movement Ideas

                1. Paddleboarding

                If you love being around water (who doesn’t?), paddleboarding is a fantastic way to enjoy the great outdoors while getting a killer full-body workout.

                Whether you’re on a lake, river, or the ocean, paddling around feels like both a workout and a mini-vacation. It’s a great workout for building core strength, improving balance, and boosting overall muscle tone.

                Start in calm waters, and as you gain confidence, challenge yourself to explore more. And if you’re looking for fast results, paddleboarding gives you that cardio workout for fat loss that’ll have you feeling the burn while soaking up the sun.

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                02/27/2025 10:36 am GMT

                2. Nature Walks or Hikes

                  If you’ve got a love for nature, hiking and nature walks will make your workout routine feel more like a mini adventure.

                  I’ll tell you, nothing beats the feeling of hiking up a trail you’ve never tried before – the fresh air, the beautiful views, and the pride of getting to the top. It’s not just good for your soul; it’s great for your body too.

                  Whether you’re aiming for fat loss or just a general fitness boost, hiking is a solid addition to your winter workout routine.

                  3. Puppy or Kitten Yoga

                    If you love animals (Guilty), puppy or kitten yoga is a total game-changer. Imagine doing yoga with playful puppies or kittens climbing all over you while you try to hold your poses. Cuteness overload.

                    These sessions are so good for reducing stress and improving mood. If you want a glow-up workout while playing with adorable animals, this is it.

                    Just make sure you find a reputable studio where the animals are treated ethically.

                    4. Aerial Hoop or Aerial Yoga

                      Aerial hoop or aerial yoga is where you really take your workouts to the next level. It’s fun, it’s challenging, and it works your muscles in ways you didn’t know were possible.

                      Plus, nothing makes you feel cooler than hanging in the air like some kind of aerial goddess.

                      Whether you’re looking to target your core, improve your coordination, or just try something new, aerial yoga and hoop workouts are a full-body workout for women that’ll get you results – and a serious confidence boost.

                      If you’re a beginner, start with the basics, and don’t worry if you can’t quite manage the hoop just yet. You’ll get there.

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                      5. Trampoline Workouts

                        I’m talking about trampoline workouts – not just bouncing for fun (though that’s great too). Rebounding, or trampoline fitness, is a quick and easy workout at home that burns fat while feeling like you’re back in childhood.

                        It’s low-impact, so it’s easy on your joints, but it still gets your heart pumping.

                        Check out your local trampoline park for classes or bounce at home with a mini trampoline. Bonus: It’ll make you feel like a kid again.

                        6. Rock Climbing or Bouldering

                          If you want to feel like a badass, rock climbing and bouldering are where it’s at. It’ll test your strength and agility, and trust me, you’ll feel like an absolute legend when you reach the top.

                          It’s the perfect workout for full body fat loss and building muscle.

                          Climbing strengthens your arms, core, and legs, and the mental focus it requires will keep your mind sharp.

                          Plus, the confidence you gain from conquering a tough climb is worth its weight in gold.

                          7. Geocaching or Scavenger Hunts

                            Let’s talk about adventure. Geocaching and scavenger hunts combine exercise and treasure hunting. It’s perfect for getting outside, exploring new areas, and getting your heart rate up without even realising it.

                            And if you’re someone who loves a challenge, this is a great way to burn calories without ever stepping foot in the gym.

                            Grab a friend, use your GPS, and explore the great outdoors while working your way through a fun scavenger hunt.

                            You’ll be surprised how much fun it is and how much fat loss exercise you’ll get in the process.

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                            Tips for Incorporating Joyful Movement into Your Routine

                            Start Small

                            No need to dive straight into hour-long workouts. Start with a short session – 15 to 30 minutes – and work your way up.

                            Quick and easy workouts at home are a great way to start, especially when you’re short on time.

                            Be Consistent

                            Consistency is key. Set a regular schedule, whether it’s a daily stretch or a weekly hike. Once it becomes a habit, it’ll feel weird not to move.

                            Whatever it is, make it a non-negotiable part of your routine. Regularity helps turn these activities into habits, and soon enough, you’ll find yourself looking forward to them.

                            Listen to Your Body

                            Your body will tell you what it needs. If something feels too much, scale back. If something feels right, go for it. Remember, it’s not about pushing yourself to the limit every time. It’s about finding what works and sticking to it.

                            Make it Social

                            The more, the merrier! Invite a friend or family member to join in on your workouts. It’s way more fun when you’ve got a workout buddy to hold you accountable and share the joy of movement with.

                            Joyful Movement Ideas: Conclusion

                            Joyful movement turned my fitness routine around. It helped me lose over 80 pounds and completely changed the way I think about exercise.

                            Now, I’m all about finding ways to move that make me feel good, whether it’s paddleboarding, yoga with kittens, or hitting the trails.

                            So, pick one activity from the list and commit to it for a week. I promise you’ll be hooked.

                            Come back in a week, and let’s talk about how it went. Did it make you feel more relaxed? Did you feel more energised?

                            Share your experience, and let’s keep this journey going together. Are you ready to commit to your own glow-up? Let’s do it!

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                          1. Habits, Uncategorized

                            15 Good Habits for a Healthier Life

                            Introduction

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

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

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

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

                            15 Good Habits

                            Introducing These 15 Good Habits To Your Life

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

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

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

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

                            woman smiling while cooking

                            Habit 1: Drink More Water

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

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

                            Tips for increasing water intake:

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

                            Habit 2: Get Enough Sleep

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

                            Here are some easy tips to help you sleep better:

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

                            Habit 3: Incorporate Physical Activity

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

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

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

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                            Habit 4: Practice Mindfulness and Meditation

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

                            Here are some simple ways to get started:

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

                            Habit 5: Eat a Balanced Diet

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

                            Here are some tips for eating a balanced diet:

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

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                            Habit 6: Plan Your Meals

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

                            Here’s how to get started with meal planning:

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

                            Habit 7: Create a Morning Routine

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

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

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

                            Habit 8: Limit Screen Time

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

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

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

                            Habit 9: Stay Organised

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

                            Here are some tips to help you stay organised:

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

                            Habit 10: Practice Gratitude

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

                            Here are some simple ways to practice gratitude:

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

                            Habit 11: Set Achievable Goals

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

                            Here are some tips to set and achieve your goals:

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

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                            Habit 12: Limit Processed Foods

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

                            Here are some tips to help you limit processed foods:

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

                            Habit 13: Take Time for Yourself

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

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

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

                            Habit 14: Spend Time Outdoors

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

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

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

                            Habit 15: Maintain Social Connections

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

                            Here are some ways to nurture your social connections:

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

                            15 Good Habits: Conclusion

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

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

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

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