How To Begin Dieting

You want to lose weight; you want the fat to drop off your body overnight. I get that, but I’m going to be honest with you… If it’s a quick fix you’re looking for, you’re wasting your time reading this article!

Super fast weight loss is unrealistic, it’s unsustainable and above all, it’s a dreadful way to diet.

It’s time to get out the mind-set of food deprivation, excessive exercise and being unhappy until you look like Beyonce.

Losing weight, losing fat, takes TIME. You didn’t put that amount of weight on overnight so don’t expect to lose it overnight.

Okay, so now we are on the same page… This diet experience is going to be a lifestyle change, this weight loss journey is going to bring happiness, health and results, but it’s going to take TIME!

Three things you need to do to begin a diet:

  • 1) Decide that you are READY.

A half-hearted investment will lead to half-hearted results. A lifestyle change means working to alter deeply engrained bad habits every single day. Not Monday to Friday, every day. I’m not talking big changes; we know big changes are not sustainable. To begin with I’m talking small nutritional habit changes. For the first week, can you commit to eating a portion of vegetables with every single meal you eat? If your answer to that is no, then come back to this article when the answer is yes! 🙂

  • 2) Set realistic goals

Goals are important, especially when you’re dieting. Long term and short term goals. Attach a very deep emotional connection to this goal. If you don’t have a goal, you are lacking direction, and we know what a lack of direction means later down the line… you lose interest and you go back to having a half-hearted investment in your weight loss journey. Back to step one!

  • 3) Believe in yourself

So many of you have been yo-yo dieters all your life. You have lost faith in the dieting industry, because you have failed so many times. Every time you’ve failed, it knocks your confidence a step further and you stop believing that you will ever be successful. If you don’t believe in yourself, your likelihood of self-sabotage sky rockets. Believe to achieve.

If you have got this far, you’re probably still waiting for the nutritional advice that is going to transformation your world. As much as my passion evolves around food and nutrition, if you’re head is not in the right space, any nutritional advice I give is going in one ear and out the other!

“There is no elevator to success, you have to take the stairs” – Zig Ziglar

Click here and find out how to work with me.

Yours In Health,

Steph <3 

 

Can You Eat Pizza And Still Lose Weight?

When it comes to losing weight, everyone has an opinion:

“You must eat clean”

“You must follow the paleo diet”

“The 5:2 diet is the way forward”

“Juice diets work the best”

The reality is… ALL diets work. All diets follow the same principle of putting your body in a calorie deficit over a period of time. Some do it by banning certain foods, others via banning whole food groups.

If your body is in a daily calorie deficit over a period of time, YOU WILL LOSE WEIGHT!

Here’s the punch line of today’s story:

“There is more than one way to skin a cat”

Which means, YES! You can eat pizza and still lose weight.

WHY?

As long as you are in an overall daily calorie deficit (your body is burning more fuel that you are consuming in a day), you will lose weight.

It’s the first rule of thermodynamics, and it’s been proven in the research 100’s and 1000’s of times…

Energy balance (calories in VS calories out) is KING.

BUT! Today’s disclaimer:

Yes, you can eat pizza if you so wish… but I would only recommend it as a treat, rather than an every day event.

Learn more about how to incorporate pizza, chocolate and all your other favourite foods AND lose weight the healthy way by working with me via:

“I just don’t want to look back and think ‘I could have eaten that'”- Pinterest

Yours In Heath,

Steph <3

Will eating a “gluten free diet” help you to lose weight?

Have we finally found the answer to our obesity epidemic, or is a ‘gluten free diet’ just the latest fad?

We are good at pointing the finger. Fats are the devil, carbs are the devil, sugar is the devil, hydrogenated corn syrup is the devil, artificial sweeteners are the devil, meat is the devil… you get my point?

Let me get straight to the punch line here. Cutting out “gluten-containing foods” and replacing them with “gluten free foods” will not help you to lose weight any faster.

If you cut out “gluten-containing foods” from your diet, DON’T replace them and as a consequence, start eating less… THEN you will begin to lose weight. That isn’t because of the gluten, it’s because you’re eating less!

So who should be on a gluten free diet then?

If you eat “gluten-containing foods” and you are getting symptoms of bloating, excess gas, brain fog or extreme tiredness for example, this indicates intolerance. It could be gluten.

If it is gluten, you must exclude gluten from your diet and work with a professional to heal your gut so that eventually, you may be able to eat gluten without causing symptoms.

We as humans like to place blame externally. Think about it though, humans have been eating gluten since day 1, why would it now suddenly be the cause of our obesity problems??

The bottom line is stop outsourcing the blame, invest in some education and understand the science behind nutrition and weight loss 🙂

I’ll leave you with this quote right here…

“For most people, blaming others is a subconscious mechanism for avoiding accountability. In reality, the only thing in your way is YOU” – Dr Steve Maraboli

The next 8 week FAT LOSS Program starts October 2nd, FULLY online. Learn the science and get results simultaneously! Click below to sign up:

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Yours In Health,

Steph <3

Are you ACTUALLY ready for change?

You will currently reside in one of four head-spaces:

  • Pre-contemplation stage: You don’t want to change.
  • Contemplation stage: You like the idea of change, but are not prepared to ACTUALLY commit for the results.
  • Action stage: You are 100% focused and committed, and are actively taking steps to change.
  • Maintenance stage: You have already changed, and are now sustaining it.

Have you been trying to change for a while, but can’t sustain any long-term changes?

If that’s you, you are stuck in contemplation stage

The only way you will ACTUALLY change is when you’re in the action stage.

Many people think they are in the action stage, but are in fact in the contemplation stage

How do you get from the contemplation to the action stage, I hear you ask?

The answer is in your mind set: You reach the action stage when:

  • You decide the pros of changing, outweigh the cons
  • You believe you can and will change

Change takes time, it takes hard work and it takes commitment. It means sometimes making different lifestyle choices, it means understanding there isn’t a quick fix, and knowing that with patience and the right tools, you can and you will succeed.

Ask yourself, are you happy with where you are now? If the answer to that question is ACTUALLY no, only then you are ready to ACTUALLY change!

Your reason to change has to be a stronger reason that your reason to stay where you currently are…

Are you ready?…

“It takes courage to let go of the familiar and embrace the new” – Alan Cohen

Yours In Health,

Steph <3

5 Healthy AND Tasty Switches to Reduce Your Added Sugar Consumption

There is a huge difference between natural sugar and added sugar with the way they affect your body…

Natural sugar (found in foods such as fruits and milk) doesn’t access the liver as quickly and forcefully as added sugar.

Natural sugar is perfectly okay, meaning yes, 2-3 pieces of fruit a day is GOOD for you! 🙂

Added sugar is the ‘bad sugar’ and the one you want to be avoiding (see the list below for hidden names on nutrition labels for added sugar).

If you don’t want to go around reading nutrition labels, here are 5 simple food swaps to support a healthy and happy body.

1) Swap a normal can of coke for a diet version (read this blog regarding diet soft drinks).

2) Swap a flavoured yogurt for a natural yoghurt and add your own fruit to boost the flavour.

3) Swap a fruit juice for a (large) glass of water mixed with no added sugar squash.

4) Swap your sugary breakfast cereal for a hearty bowl of porridge.

5) Swap a mid afternoon biscuit for rice cakes.

Here are a few examples of different names for added sugar on a nutrition label:

  • Brown sugar
  • Corn syrup/ high fructose corn syrup
  • Dextrose
  • Maltose
  • Sucrose
  • White granulated sugar
  • Malt syrup

Consuming too much added sugar on a consistent basis damages your teeth, digestive system and overall state of health. Make a healthy swap each day and reap the benefits 🙂

“Love yourself enough to live a healthy lifestyle” – Anonymous

Yours In Health,

Steph <3