#1. Obsessive tracking– counting down to the last calorie can sometimes be frustrating and create an unhealthy mindset for your fitness journey. We might find ourselves obsessing over the number and dreading it. A way to prevent this is to track what you eat once or twice a week, just to check if you’re on the right track. Another method is to track everything at the end of the day rather than throughout the day.
#2. Daily weighing– weighing yourself every single day is pointless because you’re never going to shred the pounds dramatically overnight. So doing this only discourages you and you will end up with the urge to either give up or go extreme. I’d recommend weighing yourself once or twice per month, if you find yourself going overboard.
#3. Protein Bars– it’s often difficult to find the right energy or protein bar as these are marketed as ‘healthy’ but are often packed with sugar. They are also high in calories and are difficult to keep track of, you might find yourself binge eating them, thinking they’re only one little bar. I would suggest trying them out when you’re well into your fitness journey and are confident about your nutrition. If so, I would recommend Larabars- they have only a few ingredients and are easy to track.
#4. Energy Drinks– needless to say these are loaded with sugar and empty calories. They have no nutritional benefit and often result in an energy crash after. If you need an energy boost, try bulletproof coffee (if you’re on a low-carb high fat diet) or a superfoods smoothie or juice.
#5. Eating Out– I love eating out just as much as the next person, but I also know that it’s hard to maintain your nutrition when you’re eating out. The first obstacle is the menu- temptation will strike when you see all the forbidden meals available. Second barrier- you don’t know exactly what you’re consuming, if you’re not cooking your food its difficult to keep track of it. An example would be; you might choose a salad thinking you’re eating healthy, while the dressing on it may have more calories than the actual salad. So I would save going out to eat for a cheat day or find a healthy restaurant or café nearby, that allows you to get familiar with the menu.
I hope you found some of these tips useful and check out some of my other posts. Thank you for reading, xoxo.
This is a new recipe that I’ve created recently and the best part is it’s a no-bake recipe. These bites are a great snack that is gluten free, dairy free and nut free. I’ve struggled to fine a nut free recipe that does not include any complicated ingredients or a food processor, so you’ll find that most of these ingredients are pretty easy to obtain. However, the most important thing is that it is both healthy and tastes amazing!
- 1.2 cup Gluten free flour (I used Bob’s Red Mill)
- 1 large banana
- 1tbsp coconut oil
- 1 1/2 tsp honey (or maple syrup if vegan)
- 1tbsp chia seed
- Raw cacao powder (optional)
- Vanilla essence (optional)
- cinnamon (optional)
- Raisins or chocolate chips (vegan)
- Firstly you are going to cook the flour. Don’t worry, this is fairly easy. All you have to do is cook the flour in a pan on low heat, stirring consistently until it slightly browns.
- Then place the flour in a bowl and add in the cinnamon, cacao powder, chia seed and raisins.
- In a separate bowl, mash up the banana until smooth and add in the coconut oil , vanilla and honey. Mix well, getting rid of any lumps.
- Mix in the wet and dry ingredients together. You should have a dough-like consistency.
- Roll the dough into little balls and then roll them in chia seed or coconut powder. Let them set in the fridge before having them.
This recipe takes about 10-15mins and it is truly worth it. It has healthy fats from the coconut oil and fibre from the chia seeds to help keep you full and similar to my other recipes, you can easily adjust it to your taste. I hope you enjoyed this recipe, let me know if you try it out and please like and follow for more posts like this one. Xoxo.
If you’re like me, you might find it pretty hard to follow meal plans or recipes, which makes eating healthy way more difficult than it actually is. I am currently gluten free, dairy free, soy free, nut free, and seafood free! Not to mention, I avoid high folate foods. This means I can’t follow just any meal plan, especially with those green smoothies flying around all the time. However, I have come up with a few substitutes to help ease the process and how you should concentrate on what you can eat.
Here are some of my suggestions:
- Unsweetened Rice Milk (instead of almond or soy milk)
- Coconut sugar or honey (instead of stevia or maple syrup)
- Vegan chocolate (instead of milk chocolate)
- Raw cocoa powder
- Chia seeds (for fibre)
- GF corn crackers ( I like Schar Crispbread)
- Dates (as a sweetener in baking)
- Unsweetened dries coconut chips (I like Neofoods)
- Cauliflower rice
- Coconut oil (in baking instead of butter)
These are only a few of the substitutes you can find. Meal plans are great, but they’re not for everyone. What’s important is to design one for yourself, according to your tastes and food limits. Remember to take your daily calorie needs, and protein/carbs/fat ratio into consideration. It all depends on your body type, activity level, age and gender; some people need more protein while others need more fats. I like to follow a 1200 calorie, high protein meal plan, but this won’t suit everyone, so make sure to research about what you need, instead of the latest diet trends.
I hope this was helpful in any way possible and to see you next time. Follow and like for more posts! Xoxo.
A quick and simple breakfast idea for when you need a healthy but delicious fix. This is one of my personal faves and it’s gluten and dairy free!
- 1 banana (medium sized)
- 1 egg (whole)
- vanilla extract & cinnamon (optional)
- Coconut oil (100% pure, virgin)
- Mash the banana with a fork or in a blender & (optional) add the cinnamon and vanilla.
- Add in the egg and mix well, making sure there are no lumps. (Tip: you want a slightly thicker consistency).
- Heat up your pan and brush it with around half a tsp of coconut oil.
- Turn your flame down to low and pour the batter in. ( Tip: it’s better to cook it on a low flame so that it cooks evenly).
- Once finished, you can top it with anything you like; blueberries, strawberries, honey or even coconut flakes.
I hope you enjoy this recipe. Let me know by giving this post a like and follow for more recipes! Xoxo.
- Plan your weight loss path remember you’re not dieting, if you want to lose weight your lifestyle will have to change. Diets only help you lose water weight which you will eventually gain back. If you’re just starting out it might help to write down the rules you have to follow so that you can keep yourself on track. You can also use apps to put in your current and weight goal.
- Track your calorie intake it’s good to know just how many calories you are consuming, sometimes we may think we are eating something healthy when it’s actually filled with calories that our body doesn’t need. I use an app to track my calorie intake, making sure I only take in the amount needed for me to lose weight.
- Try Pilates this is a great way to work out and there are tons of videos online that can help you learn.
- Change up your workout routine don’t let your body get used to the workout, you need to challenge yourself so that you can lose weight faster but at a healthy rate.
- Set an alarm if you have trouble gathering courage to go workout then set an alarm to keep you in check. Use a loud alarm song and a funny message to help you get up.
- Establish the why if you want to lose weight only to look good you won’t get that far, you should do it to feel good and be healthy as well. Set a goal in your mind and have a visual to motivate you.
- Reduce stress I’m sure you’ve heard of it before, but stress promotes weight gain as it leads to stress eating. We’ve all done it before, go on a binge eating craze and find ourselves at the bottom of an ice cream tub. So find ways to relax, I usually go outside for some quiet time to read or think, it helps me to center myself.
- Don’t skip breakfast when you skip breakfast you will find yourself hungry throughout the day. However, everyone’s body is different and I know some people just can’t stomach breakfast, so find what’s best for you.
- Eat slowly eating fast will lead to getting hungry faster and taking your time to eat your food consciously will keep you full for longer. Now I’m not saying chew your food 100 times before swallowing, but be more aware of what you’re eating.
- Eat in smaller plates or bowls this will control portion sizes and trick your mind into thinking you’re eating more.
- Cheat meal I have a cheat meal once per week, this lets you reward yourself and prevents you from feeling deprived or depressed. But keep in mind that when having your cheat meal that you should control the other things you eat that day and that you don’t skip your workout routine.
- Workout breaks working out every single day is sometimes frustrating so I usually take Fridays and Saturdays off. This also helps your body to rest and it gives you a reason not to give up on other days, as you know you already have a break coming up.
- Get rid of all junk food and drinks I’ve said this before, if you’re hungry you’ll more likely reach for the unhealthy snack, so if there aren’t any you’ll reach for something healthier. If your housemates have junk food in the house, get them to hide it away from you and try your best to resist temptation. Feel free to remove pizza delivery service off of your speed dial too.
- Don’t go shopping when you’re hungry you’re more likely to find yourself in the junk food aisle. If you go grocery shopping when you’re hungry, you’ll want to buy something you can eat in the car and in the end one just isn’t enough.
- Purge your feed after getting rid of junk food from your home, get rid of unhealthy foods from your Instagram feed. You know what I mean, those food accounts that have you drooling on cookies, cakes and ice cream videos. They’ll make you feel hungry and you’ll crave it.
- Are you really hungry? If you are then you should eat before you’re starving and refuse to put anything healthy into your mouth. However, sometimes you’re not really hungry, you may be just bored or even thirsty, so eliminate those possibilities to prevent yourself from overeating.
I hope these tips help you in achieving your goal, please leave a comment and like. Follow for more weight loss hacks. Xoxo
A quick and easy breakfast idea that you can make the night before. This is my go to, as it saves time and is super delicious! I love it because it is filling and the best part is there’s no cooking! You can adjust the recipe to your taste, here are the basic ingredients:
- Old fashioned rolled oats (I use gluten free oats)
- Yogurt or milk (any type you prefer; normal, rice or any nut milk)
- Chia seeds
Benefits: Oats are very nutritious as they are a good source of carbs and fibre , they are a healthy breakfast choice for weight loss and they are full of antioxidants.
Chia seeds are also high in fibre and antioxidants and they are great for your digestive health. They also boost your energy and metabolism, contributing to weight loss.
Plus toppings are a great way to sneak fruits into your diet!
Vanilla, blueberry and cinnamon oats:
- 1/2 cup of oats
- 1/2 cup of milk (I prefer unsweetened rice milk)
- 1 tsp of chia seeds
- 1/2 tsp cinnamon
- 1 tsp of vanilla essence
- 1/4 cup of blueberries
- Your choice of sweetener (I prefer to add raisins)
Directions: Just mix all the ingredients together in a bowl or a mason jar and leave it in the fridge overnight.
Chocolate and banana oats
- 1/2 cup of oats
- 1/2 cup of milk
- 1 tsp of chia seeds
- Your choice of sweetener
- 1 tsp of vanilla essence
- 1/2 tbsp of raw cocoa powder
Directions: Mix all the ingredients together in a bowl or a mason jar and leave it in the fridge overnight. Top it with sliced bananas and enjoy!
You can literally garnish your overnight oats with anything you want; nuts, coconut flakes, berries or any fruit of choice. Have fun with it and create your own version! I hope you enjoyed this post, please leave a comment and like. Xoxo.