Goal

1.

2.

3.

(physical, health, mental)

Step goal

• aiming for 5,000 steps each day

Achieved by

• 50min walk

• a regular move reminder to do a quick lap on the house

• there are loads of walking workouts too if you want to get your steps on from home

“the diet that gets you in the right direction without having to give up your life and everything you love to get there is the one you need to go with.

“the process might not get you there in  a week but ultimately neither will the one that you have had to jump in and out of for years because it was too hard to continue with”

How to reduce our daily intake of calories..

1. Low-fat options

2. Dry seasonings

3. Homemade

4. Serving sizes

5. Reducing quantities of carbohydrates

6. Condiment control

7. Fizz

1. Always try and go for the lower fat options where possible, there is a lot of controversy in terms of low-fat options and the chemical shit storm they tend to have in them when companies reduce the sugar and fat in these products but with weight loss, it is important to try and go for the better options in terms of calories so hence why these can be a better alternative if reducing the quantity of these foods are not an option.

2. Just because we eat well and a balanced diet doesn’t mean we need to eat tasteless foods, I would encourage you to experiment with seasonings to add flavour to your food and venture away from shop-bought jars, etc because 9/10 these are actually where most of your calories are going to making your own healthier alternatives can save a lot of calories.

3.I’m a firm believer in homemade is the best way, I know that this can not always be the way forward but I do try to use as many homemade options as possible. A lot of calories can be saved from making home made and and a lot of pennies too. Using homemade means we are able to reduce the extra salt and sugar in our foods, even things like cake. I know when I make a cake the exact ingredients I have bit when getting it from a shop theres a load of extras I have never heard before. As i said homemade can save calories if you do it right. 

4.Serving sizes something as simple as investing in a-slightly smaller plate, why because there is less space to to fill. I’m not sure about you but when my mum would make dinner for us she would fill the plate full and those plates are big. Some of these meals we are tucking into are 700-900 calories alone in one sitting with the quantities of rice she was giving us. Mum I love you dearly but your rice quantities are very 0-100. If you use two slices of bread for a sandwich use one and add some extra greens on the side to fill up the remaining. That 70 calorie slice of bread 7 days a week adds up. 

5. That brings me on to the next point, reducing carbohydrates, for every 100g of carbohydrates you consume your body take on up to 0.5kg of water. This is why when we reduce our carbohydrate intake when we go on our “diets” we see a big drop in weight within days which tends to be water weight. I am in no way suggesting don’t eat them because your body needs them as one of the most essential macronutrients to allow our bodies to function. But that being said it is important we are not over eating on the wrong ones. Changing from white grains to whole wheat as often as possible to help with digestion and keeping us feeling fuller for longer. You don’t need to weight out your quantities but using things like cups or your hands to measure all quantities can help to reduce the quantities to reduce the risk of over consuming them. Again like our sandwiches using one slice instead or two and filling up that plate with some veggies to help keeping us feeling full too. 

6. Sauce, mayo, tomato, syrups and natural sweeteners like honey  you name it these all have a-lot of hidden sugar we forget about these can be adding a-lot of calories into our meals using teaspoons to control how much we consume, to help reduce us over eating these sources. 

7. Fizz, I know how much a nice wee fizzy juice we don't need to cut them out but it might be an idea to change to other options  like flavoured  sparkling water these can have as little as 6 calories per 250ml giving you that little fizz without the sugar and calories.

These are supper simple steps to help you get the most out of your diet and ways to help achieve your weight loss goals without killing your soul every-time you eat something.