Scientific Weight Loss Tips

Want to learn the real science behind losing weight? Watch these amazing scientific weight-loss tips....you won't be disappointed....and it will ensure you get back on track after some (possible) over indulgence this weekend!

Discover The Health Benefits of Peppermint

Peppermint is not only for freshening breath and flavouring candy; it also has health benefits that are good for your stomach, chest and head.

Discover The Many Health Benefits Of Peppermint

A highly versatile herb long used to flavour sweets, toothpaste and mouthwashes among other things’peppermint is also used as a treatment for indigestion, irritable bowel syndrome, coughs and headaches.

Mint may someday offer even more health benefits: botanical-medicine experts say that in test tubes peppermint tea has demonstrated antibacterial and antiviral activities, too.

Like other mints, peppermint has elongated leaves with serrated edges. A cluster of purple flowers crowns the stem in summer. The species we know as peppermint is a natural cross between watermint and spearmint.

Peppermint has been used for its health benefits for many years; traditionally it was a treatment for digestive problems, nausea, cholera, colds, cramps and bloating. It was also used as a chest rub in the nineteenth century to ease whooping cough.

How To Take Peppermint As A Health Remedy

As a digestive aid: enjoy mint in cooking or as a tea. (To make peppermint tea: steep dried peppermint in boiling water for 10 minutes, strain and sip.)

For irritable bowel syndrome: take 1 or 2 peppermint oil capsules 2 to 3 times a day; enteric-coated capsules are recommended because they pass through the stomach without being digested, so that the oil reaches the intestines.

For a tension headache: rub a few drops of peppermint oil tincture’10 percent oil, 90 percent alcohol’on your forehead. A 1996 study by researchers from Christian-Albrechts University in Kiel, Germany, even proved that peppermint can ease tension headaches in just 15 minutes and keep pain at bay for up to an hour.

For cough and cold: look for menthol or mint in cough and cold remedies, or in teas. While it doesn’t really break up nasal congestion, it does stimulate sensory receptors in the nose that detect cold temperatures’so you at least feel as if you’re breathing more freely.

For mild wheezing and coughing: try a minty chest rub.

Don’t give peppermint to babies or toddlers or use oil on their faces, as it can disrupt breathing.


Peppermint To Ease Tummy Trouble
The essential oils in peppermint, especially menthol and menthone, are stomach-friendly. They were shown in laboratory studies conducted by pharmaceutical company SmithKline Beecham in 1983 and 1991 to relax the smooth muscle that lines your intestinal tract, which in turn eases cramping, and they stimulate the flow of bile, a digestive juice that breaks down fats. In addition, they relax the ring of muscle at the top of your stomach, which can make burping easier’but could also boost odds for heartburn if you lie down soon after a large meal that includes mint.


Peppermint For Irritable Bowel Syndrome
Peppermint can help ease the pain of irritable bowel syndrome (IBS). When Turkish researchers gave 90 people with IBS a peppermint oil capsule or placebo 3 times a day for 8 weeks, the mint group found surprising relief’1 in 3 felt a significant reduction in abdominal pain.


In a 2007 study at the University of Chieti and Pescara, Italy, 57 people with IBS took 2 peppermint oil capsules twice a day for 4 weeks and experienced an average of 50 percent reduction in discomfort. In 2011, Australian scientists discovered that, as well as easing cramping in the intestinal tract, peppermint acts through a pain-sensing channel called TRPM8, reducing signals in nerve pain-sensing fibres in the intestinal walls. These fibres often go on high alert after a bout of stomach flu, which can lead to IBS, the researchers said.

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Put Some Positivity Into Your Life

"Winter Is Coming", the famous and very quoted Game Of Thrones phrase is slightly redundant at this time of year in the UK, hurrah!  We are almost through the worst of it now and those long-dark winter months are (almost) finally over and the phrase can now be replaced with "Summer Is Coming" .  Now, I can't quite imagine this becoming the new 'phrase-of-choice' but it certainly makes me a happy gal!  So with Easter only a couple of weeks away, the temperatures becoming moderately warmer, and the days getting considerably longer...let's shake off any negative mindset and remind ourselves of the importance of positivity to change one's day, week, month and year.  Here's a look at five everyday places to add some positivity into your life.

Mobile Phone

I think we all love a bit of social media and know firsthand that our mobile phones are a blessing and a curse. While it may provide us with endless hours of entertainment, it can  also be a source of negativity. More specifically, it is easy to compare oneself or one's life to others when scrolling through social media feeds. Remind yourself that you should never compare yourself to another person and that in many cases, happiness (and reality) is usually very different than the screen suggests.

Eating Zone

Whether this is your desk, a table at the best place in town, or a quiet spot in your garden... remember to have a positive mindset when it comes to food. As always, it is important to eat healthy, but don’t think of eating healthy food as a challenge, rather a way to promote positivity in your life. If you eat clean / well, you feel clean / well – it is as simple as that. Incorporating healthy foods into your diet will promote a positive mindset and fuel your body with the nutrients it needs to keep your energy and spirits up.


The Looking Glass

As cliche as it may sound, placing sticky notes around your mirror with some words of inspiration will actually make a difference. You don’t have to put a cheesy phrase on the note to promote positivity, but do pick an aspect of your life that you want to improve – from posting about having a positive body image to recalling a source of motivation to keep up your efforts.

The Gym

If you have been reading my blog, you'll know I am a huge advocate for keeping fit.  However, it is not always easy to motivate yourself to find the time to squeeze it into a busy schedule. Nevertheless, it is critical for your emotional wellbeing to get some exercise, whether it is going for a walk/jog around a local park, or doing a workout class with a friend. Use exercise as an excuse to take some time-out for yourself each day and don’t view it just as a way to lose weight, but rather as a way to get in a positive state of mind for leading a healthy lifestyle.


Your Home

Whether you are living with your family, friends or flatmates, spread some positivity to those around you by encouraging positive behaviour. The above steps will help your personal well-being when it comes to promoting positivity....and now it is time for you to teach these tools to others.  Spread the positive vibe and reap the benefits.

Are These Vitamins and Minerals Missing From Your Diet?

Busy schedules, travel, and impromptu happy hours make it difficult to eat healthy 24/7. Find out how to keep up with these commonly missed nutrients.

Vitamin D

Vitamin D is essential for building strong bones, preventing osteoporosis, promoting heart health, and regulating blood pressure. The sun is the best and easiest way to get your vitamin D. Anywhere from 6 to 15 minutes of sun at a time (without sunscreen, but no more than 15 minutes) will provide enough to last the week (it's fat soluble, meaning it's stored in our fat cells for a longer period). If you're missing out on the sun (aka it's winter), the best food source of vitamin D is dairy—three servings will give you your entire day's worth. If dairy doesn't sit well with you, vitamin D3 supplements can offer the same benefits.


Calcium

According to the 2015–2020 Dietary Guidelines for Americans, calcium is a major nutrient many people lack. It helps develop strong bones and regulate the circulatory and nervous system. Dairy products, fortified juices, and some plant foods (such as soybeans, bok choy, broccoli, and kale) contain calcium. Calcium supplements are also available. Take note: Plant sources of calcium are not as easy for the body to use, meaning you'd need to consume far more calcium via bok choy to get the same health benefits as a glass of milk.


Potassium

Potassium is critical to muscle function, heart function, and blood pressure. Without proper potassium levels, it's difficult to finish a workout due to changes in blood pressure. And your gains will be threatened, as potassium is linked to muscle growth and the breakdown of carbohydrates for energy. Fortunately, this nutrient is readily available from bananas, potatoes, citrus, dairy products, lean protein, soy products, tomatoes, and squash.


Magnesium

Magnesium is a mineral that regulates many biological processes in our body including protein synthesis, muscle and nerve function, blood glucose control, and energy production. If you're lacking, you might be irritable, have irregular heartbeats, or experience muscle weakness. Magnesium is stored in bones and soft tissues, but a diet high in fat can decrease our body's magnesium absorption. Skip the double cheeseburger and fries and try consuming green leafy vegetables, nuts, beans, and cereals to maximize the benefits that magnesium provides.


Iron

Iron deficiency, or anemia, makes our bodies struggle to carry oxygen through the body via red blood cells. Anemia can cause fatigue, weakness, and an overall decrease in physical performance. Often, menstruation can be a culprit in women. So to keep up your iron levels at that time of the month, or anytime, the most digestible form of iron ("heme iron") is found in red meat. If you're vegetarian, you can obtain iron from foods like cereal, beans, and some vegetables. An iron supplement can help as well, since vegetable forms of iron are harder to digest.


Zinc

For proper growth, muscle repair, immune function, and energy production, zinc is your go-to mineral. Key foods to eat include peanuts, legumes, beef, pork, and shellfish. A lack of zinc can affect your metabolic rate (important for burning calories) and protein use. Be careful not to go overboard: Too much zinc can decrease the absorption of other vitamins and minerals while decreasing the amount of good cholesterol, HDL, in your body.

Folic Acid

B vitamins are important for energy. Folic acid, also known as B9, is no exception. The need for folic acid increases from prolonged diarrhea, fever, stress, alcoholism, or pregnancy—a deficit can lead to birth defects or anemia. For optimal levels, consume meats, green leafy vegetables, potatoes, cereals, and fruit.


Vitamin A

Vitamin A, as we know, is a key nutrient for vision. It comes in two forms: retinoids (found in animal products such as eggs, kidney, and liver) and carotenoids (found in yellow/orange fruits and vegetables like carrots and squash). Even though vitamin A is a fat-soluble vitamin and tends to stay in your body for longer, not getting enough can cause dry eyes, dry skin, or even night blindness.

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Is It Harder to Lose Weight When You’re Older?

Q. Is it more difficult for an older person to lose weight?

A. Yes, unfortunately. Although it is possible to lose weight at any age, several factors make it harder to lose weight with age.

Even those who remain active lose muscle mass every decade beginning in their 30s, research suggests, replacing it with fat. Muscles use up more calories than fat, so less muscle means a slower metabolism and the need for fewer calories, said Dr. Medha Munshi, a geriatrician and endocrinologist at Beth Israel Deaconess Medical Center in Boston.

Declining levels of the sex hormones estrogen and testosterone, which typically start around the early 50s for women, with the onset of menopause, and somewhat later for men, compound the effect, said Dr. Munshi, who also directs the Joslin Diabetes Center’s geriatric diabetes programs.

People may also pay in late-middle age for weight they gained and lost in earlier decades, said Dr. Leslie Cho, an interventional cardiologist at the Cleveland Clinic. Weight gain changes metabolism, she said. A 60-year-old who now weighs 200 pounds but once weighed 300, for example, will need far fewer calories per day than someone of the same age and size who was never so overweight. Losing those fat cells, she explained, tricks the body into thinking it is starving and needs to hold on more tightly to calories consumed. “You do have to eat less to maintain that weight if you’ve been heavy,” said Dr. Cho, who also directs the Cleveland Clinic’s Women’s Cardiovascular Center. .

Older people also tend to have more aches and pains and to be more sedentary, engaging in fewer physical activities.

Instead of obsessing about a number on a scale, Dr. Cho suggests that older people focus on general fitness. “It’s not about losing weight,” she said. “It’s about maintaining weight loss, but also about healthy eating and lifestyle.”

Adding muscle through weight training can also help speed up metabolism, or at least compensate somewhat for its decline, Dr. Munshi said. She tells her older patients that “you need it now more than you needed it at 25.” Eating more protein — but not more calories — may also help build or sustain muscle, she said. And she noted that many of her oldest patients end up underweight because they’ve lost their appetite along with their sense of smell, so food doesn’t seem appealing anymore.


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Do You Have to Be Antisocial to Lose Weight?

We all know how tough it is trying to lose weight, or even maintain weight, with the type of hectic social schedules that most people (certainly those with a busy job and friends!) are faced with.  It's impossible! That dream of a healthy lifestyle goes out the window and overeating, too much drinking and weight gain slowly slip back into your life.  Ever tried mindful eating?  Read on for some guidance on how this can help in the battle against the bulge!

When it comes to weight loss, friends and restaurants can lead to overeating. Do you have to choose between keeping the pounds off and hanging out with friends?

Picture your last meal at a restaurant with friends.

Plates loaded with delicious food.

People laughing and telling stories.

Wine glasses filled and refilled over the course of the meal.

A good time, right?

Sure. But researchers say there’s a downside to all that social revelry, especially if you are trying to lose weight, or even just keep off the pounds.

New research has found that the urge to overeat is strongest when you are dining with others in social situations, especially when out at a restaurant.

“The biggest source of temptation is when people are in restaurants and they’re with other people. In particular, being with others who are eating is a huge trigger,” Lora Burke, PhD, MPH, the study’s lead author, and a professor of nursing at the University of Pittsburgh, told Healthline.

But it’s not just your friends who can lead your diet astray.  People can feel food temptation “even if they’re alone but are in sight of people who are eating,” said Burke.

Increasing Temptation

In the year-long study, researchers used a smartphone app to follow 150 people enrolled in a weight loss program.

The app asked people to check in up to five times a day, reporting whether they were tempted to stray from their eating plan, or if they actually did.

At the same time, they reported where they were, who they were with, and their mood.

Throughout the day they also reported whenever they ate — or thought about eating — foods or portion sizes that didn’t fit their plan.

And they weighed themselves every day on a digital scale that sent data to the researchers automatically.

This use of technology in the study allowed researchers to capture information in real time, rather than relying on people to remember details later.
“We assessed them in the moment,” said Burke. “They’re in their natural environment — wherever they are — and they let us know what they’re doing, rather than relying on recall.”
The amount of data provided some hints at how people react to food temptations in different situations.

People were more tempted when they were in the presence of other people eating, compared with eating alone — even if they were sitting near strangers.
They also reported more food temptations when they were at a restaurant or bar, rather than at home or work.  And they were less likely to be tempted when eating in their car or at another person’s house.  Not every meal with friends at a restaurant leads down the path of temptation.

But the study found out that when people were tempted at a restaurant and were around others who were eating, “at least 60 percent of the time they will go on and eat something that they really weren’t planning for,” Burke said.

The chance of giving in to temptation at work or in the car was about 40 percent and 30 percent, respectively.

The study was presented at a recent meeting of the American Heart Association.

Mindful Eating

So is locking yourself in your house with a bowl of salad and ignoring your friends’ text messages your best option?

Not quite.

Even though eating at a restaurant with friends can be a high-risk situation, friends can actually help you stick to your weight loss plan.
Other research found that people who received more social support were better able to keep the weight off. As were people who enrolled in a weight loss program with friends.

Plus, the new study found that even though people experienced fewer food temptations when they were at home, they still gave into them about half of the time. Even when they were alone.

So food temptation lies in wait in many places. As do distractions — which some think may be behind our overeating.

“People often overeat when they’re distracted — social situations can be distracting, of course,” Dan Zigmond, author of “Buddha’s Diet: The Ancient Art of Losing Weight Without Losing Your Mind,” told Healthline. “But sitting alone at your desk at work can be hugely distracting, as well. And there’s lots of evidence that people make bad choices in that situation, too.”

You can counteract the effect of these distractions by being more mindful while you eat.

This technique has been applied in successful weight loss programs. But its roots extend even further back.

“Part of the theme of our book is to carry forward the teachings that Buddha presented so many years ago. Those really all boil down to just paying attention,” said Zigmond. “To try to ensure that you’re always paying some attention to what you’re eating, no matter where you’re doing it, when you’re doing it, or with whom.”

Zigmond said that this works even in groups, as seen with Buddhist monks who eat their meals communally, and mindfully.

Mindful eating mind might mean something as simple as pausing for a moment before starting to eat. Or paying attention to each bite of food. Or talking about the food with your friends.
In the end, this can improve the dining experience for everyone, without leaving you feeling guilty afterward for overeating.

“I don’t think meals out with friends have to be bad for our health or our weight,” said Zigmond. “But we have to combine them with a certain amount of attention and mindfulness.”


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5 Ways To Boost Your Immunity

At this time of year when the weather is starting to turn (warmer, dare i say it), we need to ensure we are supporting our immune system to help fend off any unwanted bugs or germs. Read on for some expert advice...

Eat Well

The best way to increase immunity is to make sure your diet is full of fresh fruit, vegetables and other nutrient-dense foods. An 80g serving of cherries, for example, is packed with vitamin C, as well as natural antioxidant and anti-inflammatory compounds, which help fight infection, says state registered dietitian, Helen Bond. Seafood’s are full of protein needed to make infection-fighting white blood cells to help crowd out viruses. They also contain zinc, which may help shorten the duration of colds. Garlic, chicken soup, live yoghurt and mushrooms are all good, too, adds Helen.

Get Moving

Tempting though it is, don¹t sink into couch potato mode.

Get outside and make the most of the better weather. Regular exercise helps to increase the number of immune cells in your bloodstream says US research. Try to do something - a brisk walk, some gardening or a gym session for at least half an hour most days. Trainer Dan Roberts agrees, but warns it's all a question of balance; you need enough exercise to help boost circulation to get blood and nutrients to your immune cells but not so much that you dent your immunity... if you're feeling under the weather don¹t overdo it. Relaxation techniques, such as yoga can help boost immunity, too.

Take It Easy

When you are stressed and run down, you are twice as likely to develop symptoms when exposed to a common cold virus, says GP and medical nutritionist Dr Sarah Brewer. This is thought to be a result of high levels of stress hormones and depleted adrenal glands that interfere with immune function.

Cover Up

The virus particles of both the common cold and the flu are spread from person to person; they may then enter a nearby person's body through the eyes, nose or mouth, says GP Dr Roger Henderson. In addition to avoiding people with a cold or the flu, it's important for us all to wash our hands regularly throughout the day and to avoid touching your face after touching surfaces.

Herbal Help

Echinacea is a herbal favourite for warding off winter nasties, says nutritionist Robert Hobson. A study carried out at the Common Cold research Centre at Cardiff University showed that taking it for four months may reduce the risk of catching a cold and lessen its severity if you do catch one.    

Supplements can also assist with boosting immunity. Healthspan's Vitamin C Sustained Release Tablets provide support for the immune system. Vitamin C is an essential vitamin however the body does not store Vitamin C, so a regular daily intake is required. Each 500mg (625% NRV) tablet is made using a special process that ‘meshes’ the vitamin with a plant cellulose so that it breaks down gradually to release vitamin C. Zinc is also included as it contributes to the normal function of the immune system

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Great Food Combinations for Losing Weight

Power Pairs
When it comes to slimming down, two (or more) foods can be better than one. That’s because each has different nutrients that work together. As a team, they can help you fend off hunger, stay full longer, and burn fat or calories better than they would solo.

Avocado and Dark Leafy Greens

A spinach or kale salad is low in calories and high in nutrients, but it can leave you wanting more. To make it more filling, top it with avocado. One study showed that people who had lunches that included the green fruit felt 23% more satisfied afterward than those who didn’t. That’s because it has a kind of good fat (monounsaturated) that staves off hunger. Bonus: Avocado also helps your body absorb more of the veggies’ disease-fighting antioxidants.

Chicken and Cayenne Pepper

Chicken breasts are known to be good for weight loss, and for good reason. One breast serves up 27 grams of protein for fewer than 150 calories. Protein takes longer to digest, and that can keep you full longer. Spice up this dinner staple with a rub or sauce made with cayenne pepper. It may boost your calorie burn and make you less hungry.

Oatmeal and Walnuts

A simple way to slim down: Eat the rough stuff. Simply adding more fiber to your diet can lead to weight loss. That’s because your body can’t break down fiber, so it slows down digestion and takes up space in your stomach. With 4 grams of fiber per cup, oatmeal can be a good source. Walnuts add another 2 grams, plus satisfying protein and crunch.

Eggs, Black Beans, and Peppers

Start your day with this protein-packed scramble. According to research in the Journal of the American College of Nutrition, people who had eggs for breakfast ate 22% fewer calories at lunch -- and less the entire day -- than those who had a bagel. Black beans and peppers make this morning meal even more filling, thanks to a double dose of fiber. 

Bean and Vegetable Soup

Add a broth-based vegetable soup to your lunch or dinner. The liquid fills your stomach, leaving less room for higher-calorie foods. One study showed that people who started with soup ate 20% fewer calories during a meal. Stirring in beans, such as chickpeas or black beans, can give it more staying power because they’re high in protein and fiber. In fact, eating 3 cups of beans a week has been shown to boost weight loss. 

Steak and Broccoli

Too tired to hit the gym? This meal can help you out. Beef is rich in protein and iron, which your body uses to build red blood cells. They take oxygen to your organs, so falling short in those can zap your energy. Broccoli is the perfect side, because its vitamin C helps your body take in iron. A half-cup of this veggie has 65% of all the vitamin C you need in a day.

Green Tea and Lemon 

If you need a pick-me-up, brew some green tea. The low-calorie drink is packed with antioxidants called catechins, which may help you burn more calories and fat. Japanese scientists found that people who drank a bottle of tea high in catechins each day shed more fat after 2 weeks than those who didn’t. To make it even healthier, add a squeeze of lemon -- it helps your body absorb them.

Salmon and Sweet Potato    Fish is often called “brain food,” but it’s also good for your waist. Its omega-3 fats may help you lose body fat, and salmon is a top source. Plus, one 3-ounce serving packs in 17 grams of protein. Serve it with a baked sweet potato for a filling yet light meal. A 5-inch-long spud has 4 grams of fiber and just 112 calories.

Yogurt and Raspberries

This creamy treat may help turn up the fat burn. Research suggests that people who get more calcium and vitamin D as part of a weight loss plan shed more fat than those who don’t. So, look for a vitamin D-fortified yogurt, which serves up about 35% of all the calcium you need in a day. Top it with half a cup of raspberries for sweetness and 4 grams of fiber.

Mushrooms and Ground Beef

You can eat burgers and lose weight -- the key is to swap at least 50% of the meat for chopped or ground mushrooms. With only 16 calories a cup, they can lighten any dish made with ground beef without skimping on flavor. They may also help keep your blood sugar levels steady, which helps curb cravings.

Olive Oil and Cauliflower

At just 27 calories a cup, cauliflower is a diet-friendly food. It’s also low on the glycemic index (GI), a measure of how much a food raises your blood sugar. One study showed that low-GI vegetables led to more weight loss than starchier ones, such as peas and corn. Drizzle chopped cauliflower with olive oil and roast it -- this brings out the flavor, and olive oil’s fats can curb your appetite by making you feel full.

Pistachios and an Apple

Need a midday snack? This combo offers protein, healthy fats, and fiber to fend off hunger. With about 160 calories for 50 of them, pistachios are one of the lowest-calorie nuts. Plus, they’re usually packaged in their shells, which can slow you down and keep you from munching mindlessly. The apple adds sweetness and crunch to your treat, along with 4 grams of fiber.

Fish, Whole-Wheat Tortilla, and Salsa

One of the top reasons weight loss efforts fail is taste. Eating bland foods at every meal can lead to a junk food binge. So it’s important to have healthy, flavorful dishes in your lineup. Fish tacos are a perfect example: Make them with white fish for lean protein and a whole-wheat tortilla for fiber. Top them with some salsa for extra vitamins.  

Dark Chocolate and Almonds

Swearing off sweets sounds like a good way to drop pounds, but it can backfire. Nixing them altogether can lead to overeating. With about 7 grams of sugar per ounce, dark chocolate is one dessert you can feel good about eating. Pairing it with high-protein almonds keeps your blood sugar levels steady, and that can keep you satisfied longer.

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How to Balance Healthy Living....and Weekends

When talking about how to keep on track with your healthy lifestyle at the weekend, we really need to talk about what we’re doing the rest of the time...

We’ve all done it, eating a diet of lettuce leaves and apple slices before a big weekend full of meals out and one too many cocktails. The warped cycle of being ‘good’ by nibbling on carrots during the week for substance ahead of a ‘bad’ weekend full of over-indulgence is one that we can all get stuck in, which can not only be damaging for our bodies but our minds too.

The truth is that we should all be striving for a balance. The old 80/20 rule is a firm favourite of the SourcedBox team; eat natural, nourishing foods 80% of the time and allow yourself to enjoy less nourishing foods the other 20% of the time.

All sounds pretty straight forward, but how do we actually put it into practice?

Get Researching

A lot of us don’t actually know what we should be eating and how different foods impact our bodies. For instance, did you know that starting your day with protein will keep you fuller for longer throughout the day? Or that the more sugar you eat, the more you will crave it? Or that eating some fruits after meals will make it harder for your body to digest?

There are so many brilliant resources online and offline that will give you the lowdown on how to shape your diet so that you are getting the most from your foods. Time spent on understanding your nutrition is time well spent.

Get To Know Your Body

You could be deficient in minerals and vitamins and not even know it. You can download the VITL app for free to see which nutrients you might be lacking and what foods you can eat to get back into balance.

It’s also useful to do an analysis of how much food you should be eating, the amount of food you need varies depending on your weight, height and activity levels. You may be unknowingly over or under eating which could be damaging your overall wellbeing and quality of life. This can be easily checked out by your GP or a by doing a quick test online.

Get Experimenting

Are you a creature of habit, constantly remaking the same meals? This could be the reason why you’re reaching straight for the junk when it gets to the weekend and who can blame you? After a week of limp salads, anybody would be craving some flavour.

The good news is that nourishing food can be both healthy and delicious. In an age where healthy living is cool, there are a ton of blogs, Pinterest boards and recipe books crammed full of healthy meals. Give them a go and discover a whole new range of meals to enjoy.

Get Planning
After learning about how to fuel your body properly in an enjoyable way, get planning. If you know you’ve got a birthday at the weekend it makes sense to balance out the rest of your week. Prep a couple of nourishing meals that you can easily grab on the go, this will enable you to stay satisfied all week long and stop you from stuffing yourself with birthday cake at the weekend.

If you’re meeting friends for brunch at the weekend, pick a spot that serves balanced meals. A quick search online will give you a list of the best places to visit. Eating out doesn’t have to mean unhealthy foods, there are lots of restaurants serving healthy meals and with avocado on toast being such a huge food trend, you can guarantee to see this green goodness popping up on most menus.

Relax

And our final tip, relax! If you’ve had a weekend of birthday cake and cocktails, don’t panic and definitely don’t punish yourself by eating way less than required on Monday. The trick is to keep yourself full and satisfied with delicious, healthy foods and enjoy treats occasionally. The more you eat to nourish your body, the more you will naturally eat the foods your body needs.

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Think Yourself Slim

Attitude means the difference between diet success and failure. Our 8-step plan will keep you on track.   👊😃💪👏

1. Define Your Motivation   

Weight loss is a three-part process: Exercising and cutting calories are vital, but your mental outlook can mean the difference between success and failure.

"Self-defeating thoughts are often the most overlooked factors when a dieter gets off track," says Jeffrey Wilbert, PhD, author of Fattitudes: Beat Self-Defeat and Win Your War with Weight (St. Martin's Press, 2000). "You feel disappointed when a quick fix turns out to be anything but, or weak if you succumb to an intense craving for ice cream." Without the resolve to overcome such thoughts, sticking with any major lifestyle change can be difficult, if not impossible.

The key is to adopt the right attitude before you start your plan. "If you're really serious about slimming down, you need to think long-term. That's why it helps to ready yourself emotionally to take on the challenge," says Daniel C. Stettner, PhD, a behavioral-medicine specialist at Northpointe Health Center in Berkley, Michigan. These eight strategies will help strengthen your mind-set.

You probably have lots of reasons for wanting to lose weight. Not all, however, may be good ones. "If your decision develops primarily out of pressure from someone else, your conviction to succeed could diminish over time," says Stettner. "To ensure success, you need to develop the will to improve your life, not someone else's vision of it."

Start by listing all the reasons you can think of for slimming down. Highlight any that include other people. Rewrite the list, omitting the highlighted items. Next, inspect each one for phrases like "have to" or "must." Such words imply obligation, not desire; eventually, they'll also invite the instinct to rebel. (Test the theory: Stand in front of a piece of chocolate cake and tell yourself over and over that you must refuse it. You'll instantly want to dig in.) Translate each "have to" into a "want to." If your reasons lose their relevance, pare down the list again, until you find two or three of the most compelling motivations.

2. Choose an Attainable Goal  😶

"Studies show that most dieters expect to lose as much as four times what they really can in a six-month period," says Stettner.

Think smaller: Count on losing just 10 percent of your weight within six months, and focus on keeping it off for more than a year. But be careful about relying solely on figures. "A number on the scale isn't a goal; it's a measurement of success," says Bonnie Goodman, a psychotherapist based in Fort Lauderdale, Florida, who specializes in behavioral therapy. Instead, focus on behaviors you wish to change: to reduce your daily fat intake to below 35 percent, or to cut out your afternoon soda or vending-machine snack. Also, consider setting non-weight-related goals, such as entering a 5K race. The pounds you'll automatically lose in the process will seem like a bonus.

3. Design Your Own Plan  😎

Rather than trying every new diet fad, create your own plan that will fit your lifestyle. You need to cut out only 150 calories a day to lose 15 pounds in a year, so start small.

"Little changes to your current eating style, like downsizing portions or preparing foods differently, can add up to big results," says Stettner.

Think about the foods you can — and can't — live without, then try to work your diet around them. Love chocolate? Have a small piece every day. If you're a born snacker, divide your daily calories into six or seven mini meals so you always feel like you're having a nibble. Whatever you do, don't give up your favorite foods. You'll inevitably feel deprived, which will only make your cravings stronger — and your willpower weaker.


4. Visualize the New You  😏💗

A mental dress rehearsal prepares you to recognize and accept success. "Close your eyes, breathe deeply, and picture yourself healthier and slimmer," suggests Goodman. How do you walk? With your head held high. How do you dress? More boldly. How do you feel? More confident, energized, and proud of your achievements.


5. Get Your Priorities Straight  

Start by making "commitment appointments." First thing in the morning, set your goal for the day, whether it's to spend an hour at the gym or to cook a healthy meal. Before the beginning of every month, decide which days you'll work out and what you'll do. Shop for healthy foods once a week, always on the same day if possible.

Stettner also recommends planning ahead for any obstacles you might encounter, such as a visit from the in-laws or a weekend getaway. If your mother-in-law stresses you out (and leaves you raiding the fridge after everyone's gone to bed), schedule private time during her visit to unwind. Going away? Book a hotel with a fitness center, or plan an active outing. Keep an exercise record and a food diary (noting not just what you eat, but when and why), and schedule a time to make entries.


6. Uncover Emotional Obstacles 

Sadness and anger are two of the most common reasons women overeat, but food won't quell either one. Your diary can provide valuable insights into what may be causing you to binge occasionally. Once you start evaluating your eating triggers, you'll be able to develop more effective strategies to deal with the underlying emotions. Keep in mind, too, that the very act of committing to a diet plan can bring its own challenges.

"Fear of change is a particularly formidable enemy," says Wilbert. "Altering your lifestyle involves taking a risk, and that can dredge up insecurity."

As your body changes, so will the way others perceive you, which can be unnerving. The best way to combat any type of fear is to face it head-on. Keep reminding yourself that every change you make brings you one step closer to becoming a bolder, more confident woman.


7. Celebrate Every Achievement  🙌

"Rewards reinforce positive behavior, but only if they're meaningful," says Goodman. "When you reach a milestone in your weight-loss or exercise routine, treat yourself to something that celebrates the particular goal you achieved and helps further your progress."

Logging an extra mile a week on the treadmill? Invest in a pair of top-of-the-line running shoes. If you've dropped a dress size, buy an outfit that highlights your new figure.


8. Forgive Yourself

"If you make an unhealthy diet choice, admit that you're fallible, but don't drown in a sea of judgmental thoughts," says Wilbert.

Berating yourself won't foster the courage you need to dust off those cookie crumbs and move on. A momentary slip won't register on the scale. An egregious misstep, like a no-holds-barred vacation binge, may delay your weight loss slightly, but it isn't likely to undo every bit of progress you've made. Think about what else you did on vacation, then focus on the positive. For instance, lounging by the pool relieved stress, while sampling the buffets exposed you to new flavors you can incorporate into your own low-cal cooking. Turning negative thoughts into encouraging ones will propel you to keep at it until you finally reach your goal weight.

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