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Do You Ever Keep A Food Diary?

17.04.2024
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Mindset, Weight Loss

Do you ever keep a food diary?

I think there are plenty of reasons to consider keeping one, even if just for a week.

Food diaries are generally used to keep track of what you’re eating. Either for fact finding, or to help maintain discipline when you’re trying to reach a certain goal. And this is useful – but, I think they have uses beyond this.

Whatever your goal, most of the route involves adjusting your habits and making sure the way you eat most of the time is in line with the goal you’re trying to achieve […]

Are You Being Too Strict With Your Diet?

6.03.2024
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Mindset, Weight Loss

When we’re looking to change our bodies, it’s natural to want to see changes quickly.

It’s also totally logical, and probably also true, that the more closely we can stick with our plans, the more quickly our results will come.

But while this is true – I don’t think, for most of us, it’s the right thing to do.

You know as well as I do that by outlawing certain things from your diet, you’re much more likely to want them! And, there’s only so far your willpower will get you. You’ll never […]

You Shouldn’t Feel Deprived If You’re Losing Weight

28.02.2024
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Mindset, Weight Loss

When you’re changing your diet to lose weight, deprivation is NOT something you should be feeling!

Changing your habits and routines can be hard work, and you’re likely to experience some cravings here and there too.

But on the whole, you should feel that your change of diet is making you feel better along the way to your goals, and not worse.

If you’ve recently made a change to the way you’re eating and you’re feeling hungry, deprived and miserable, here are some ideas to consider:

Could you have cut your intake too much […]

Eating Less But Not Losing Weight?

22.02.2024
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Mindset, Weight Loss

So often, I meet people who feel they have been putting in loads of effort for very little pay back from the scales for their effects!

There are lots of reasons this can happen, but let’s look at the most common ones.

Are you truly in a calorie deficit?
If you’re to lose weight, you need to be in a calorie deficit. You simply won’t lose weight unless you are.
Is it possible that you’re miscalculating your intake?

Are you over estimating how many calories you’re burning?
This follows on from […]

Seeking Toned Arms?

5.02.2024
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Fitness, Weight Loss

Lots of people ask me for help in toning up their arms – it might feel like quite an uphill battle, but actually, a few adjustments to your workout routine will help a lot!

We can’t choose where our body takes fat from first, and while simply losing weight will result in smaller arms, we still won’t achieve that toned look without gaining muscle and strength in them.

And so – perhaps obviously – if you want to tone up your arms, your focus needs to be on building up the muscles in your arms. Don’t focus only on the […]

Two Things To Think About As You Plan Your Health & Fitness Goals

3.01.2024
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Mindset, Weight Loss

Happy New Year!

The start of the year is, of course, the most popular time for starting new health and fitness routines.

And 80% of these will fail. 75% of them within the first 3 months of the year.

Those are miserable statistics aren’t they!

With these in mind, I have just TWO pieces of advice for you if you’re trying to put any health and fitness related New Years resolutions into action:

Firstly:
Consistency is more important than quality.

Don’t let perfect be the enemy of good!

It is best to commit to only what you […]

The Magic of Diets

15.12.2023
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Mindset, Weight Loss

Whatever diet you can think of (or, perhaps, that you have tried) works in the same way – there’s not really anything magical about any diet.

They all work to create a calorie deficit.

The same is true whether you’re following a low carb or low fat plan, or if you’re trying intermittent fasting. Likewise, slimming clubs, meal replacement shakes and even the cabbage soup diet – they all work to create a calorie deficit. No magic. It’s the deficit which creates the weight loss.

You could eat only chocolate and still lose weight, as long as you […]

Don’t Exercise To Lose Weight

30.11.2023
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Fitness, Weight Loss

I saw an advert for an exercise class which promised to burn 900 calories per session.

This makes me roll my eyes.

I really can see the appeal – if you’re trying to lose weight, I know this kind of advert sounds awesome!

But if you’re trying to lose weight only with exercise, you are fighting a losing battle.

You will never out-exercise a bad diet.

A standard sized chocolate bar is somewhere around 200-250 calories.

That’ll take you about an hour to walk off, or about 40 minutes if you do something more intense for […]

Three Strategies To Lose Weight

16.11.2023
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Weight Loss

Often in November we try to tighten up our diets for a few weeks, in anticipation of all the tasty treats heading our way over Christmas.

If this is the position you find yourself in right now, remember a revelation is not what is needed – 99% of the time, a simple ‘brush up’ around the edges is enough to achieve the changes you’re looking for.

Here are my top three strategies to put in place in order to shift a few pounds over the next few weeks:

Write Down Your Food Intake

You probably already have a […]

Cardio Exercise Is Terrible For Fat Loss

7.11.2023
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Fitness, Weight Loss

There was a study released recently which compared cardio, strength training and a combination of both together.

I believe this is the first study to have compared these three types of exercise for their effects on fat loss.

The results?

Those who only strength trained lost more body fat and maintained more muscle than those in the cardio only group.

And even a little more than those in the combined group! (This is interesting to note – more work doesn’t always equate to more results).

Remember that while, at least for the short time, you’ll burn more calories during […]

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