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!

Recipe Alert: Easy Vegan Brownie Overnight Oats

Overnight oats are a revelation to me!  An easy, delicious and nutritious way to enjoy healthy breakfasts without any of the fuss in the morning!  They are filling and packed with protein, good fats and all kinds of yummy stuff.  Eating a breakfast  high in protein will optimise your brain's ability to send messages to the rest of your body, ensuring you wake up properly and stay energised (and full!) until lunchtime.  Follow this delicious recipe and breakfast won't ever be the same again...

I mix all my ingredients together, place it in the fridge at night, and just forget about it until morning.

EASY Vegan Brownie Batter Overnight Oats made with simple, healthy ingredients that can be made in only 5 minutes. Healthy, vegan, gluten free and so yummy.  😍 I love chocolate, so this is my favourite recipe, but you can change up the ingredients, adding fruit, nuts, and spices as you see fit.

Ingredients:

• 1½ cup unsweetened almond milk
• ½ ripe banana, mashed
• 2 Tbsp raw cacao powder
• 1 Tbsp peanut butter, room temperature
• 1 cup gluten free rolled oats
• 1 scoop chocolate protein powder (recommends: Tao Nutrition)
• ½ tbsp chia seeds
• 1 tsp vanilla extract
• ¼ tsp cinnamon
• Pinch of salt

Optional toppings: coconut flakes, nibs or peanut pieces

Instructions: 

• In a small bowl, mix together peanut butter and banana.
• Mix in cacao powder, chia seeds, coconut sugar, chocolate protein powder, vanilla, cinnamon and salt until well combined.
• Add in almond milk & oats until they are thoroughly coated.
• Pour oats into tupperware or mason jars.
• Cover and refrigerate overnight until the oats soften and the liquid has been absorbed.
• This dish can be eaten cold, or microwaved for 30-60 seconds for a warm chocolaty breakfast.

Top with favorite toppings and enjoy.
This recipe will make enough for two breakfast portions.


Recipe adapted from: The Edgy Veg

Recipe Alert: Amazing Sweet Potato Brownies

I LOVE both brownies and sweet potatoes... so, in my opinion, this recipe from Deliciously Ella is simply heavenly....it really is 😇💖👌😇

SERVES: 10  /  PREP: 20 Mins  /  COOKING: 50 Mins /  TOTAL: 70 Mins
DIFFICULTY: MEDIUM

My original recipe for sweet potato brownies has been so popular over the last few years, so many of you absolutely love them and make them all the time, but I’ve been feeling for a while that there was a way to make them so much better. I wanted something gooier, richer, more chocolaty and all round more indulgent and these are the result of that. I promise you’d never know there was any veg in here at all!







FOR THE BROWNIES:

500g of sweet potatoes (about 2 medium)
12 medjool dates
6 tablespoons of pure maple syrup
100g of ground almonds
2 tablespoons of melted coconut oil
a pinch of salt
100g of ground oats
6 tablespoons of raw cacao powder

FOR THE ICING:
2 tablespoons of coconut oil
2 tablespoons of almond butter
1 tablespoon of maple syrup
2 tablespoons of cacao powder


METHOD:
Start by pre-heating the oven to 180C (fan), then peel the sweet potatoes. Cut them into chunks and place into a steamer for about twenty minutes, until they become really soft.

Once they are perfectly soft and beginning to fall apart remove them and add them to a food processor with the pitted dates.

Put the remaining ingredients into a bowl, before mixing in the sweet potato date combination. Stir well.

Place into a lined baking dish and cook for about forty-five to fifty minutes, until you can pierce the brownie with a fork and bring it out dry. Remove the tray and allow it to cool for about ten minutes – this is really important as it needs this time to stick together!

While the brownies are cooking make the icing by simply melting all the ingredients together and stirring well, then place in the freezer for 15 minutes and then the fridge for 15 to firm up a bit.

Remove the brownies from the tray and leave to cool completely before icing otherwise your icing will melt! Spread the icing on top, cut into squares, dig in and enjoy!

Recipe and Images: Source

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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