If you’re on a diet but you’ve been feeling guilty about that cheese-heavy pizza from the weekend, then we’re here to reassure you: you don’t have to give up cheese! In fact, did you know that cheese can actually help you to lose weight? 

Now we’re not sure about you ladies, but that’s music to our ears!

The key to losing weight and maintaining it is creating a healthy diet that is long term sustainable. Cheese is a nutrient-rich food that you can still eat whilst on a diet; you just need to watch out for your portion sizes because it’s high in calories.

However, it’s also got decent protein, so you could end up losing weight because you’ll be fuller and more satisfied after cheese!

Let’s talk about cheese

As we said, cheese is a calorie-dense food, which means even small portions of cheese are high in calories.

How many calories are in cheese?

– A single 1-ounce slice of cheddar cheese has 115 calories

– Goats cheese, gouda, Parmesan, and Roquefort have more than 100 calories per ounce.

– Feta has 75 calories per ounce

– Ricotta has 42 calories per ounce

– Cottage cheese has 28 calories per ounce.

To help you put this into perspective, 1 ounce of tomato has five calories. Because of the calorie density, the USDA recommends limiting your consumption of hard cheeses like cheddar, goats cheese, gouda, Parmesan and Roquefort to 1.5 ounces per day.

However, you can eat more of the lower-calorie, soft cheeses. The USDA recommends having no more than half a cup of ricotta a day or 2 cups of cottage cheese.

Cheese and weight gain

Generally, diets have recommended that you avoid cheese because it’s much more calorie-dense than, say, fruits and vegetables. However, even though it has a high-fat content, it doesn’t mean that you should cut out cheese completely.

Also Read: The ultimate core workout for women

A recent study revealed that the consumption of high-fat dairy products was linked to a lower risk of weight gain and obesity compared to low-fat dairy products. As surprising as this might be to you, this survey isn’t alone! Another older survey had similar findings!

So, just because you’re on a diet, it doesn’t mean that you need to avoid cheese to lose weight! The age-old mantra of ‘everything in moderation’ comes into play here.

Good things about cheese

Cheese has a bit of a bad reputation, and it can get a bad rap for ruining our health. But cheese is an excellent source of numerous vitamins and minerals like:

– calcium

– protein

– vitamin A

– vitamin B-12

– phosphorus

– potassium

– zinc

Plus, research has suggested that we tend to burn more fat when our bodies get enough calcium. And as cheese is protein-rich, it boosts your metabolism and reduces your appetite, aiding your weight loss goals. But wait, there’s more!

Also Read: What is a calorie deficit and how can it help you lose weight?

You can also build muscle when you consume dairy products, and this is because of cheese’s Vit D content, which is excellent for your hormonal health and, in turn, boosts weight loss. Even when we’re dieting, we still need some fat to help us feel satisfied, although you want to keep saturated fat to below 7% of your total daily calories.

How to lose weight and still eat cheese

So, how can you lose weight whilst still eating cheese? We’re glad you asked! Here are our top tips for losing weight without ditching cheese.

Choose cheese for its flavor

If you’re after that nutty flavor of cheese, then go for a strong cheese like Parmesan or blue cheese because a little will go a long way.

But if you prefer a milder flavor, opt for feta, ricotta, or cottage cheese, which will give you that milder, creamy taste but with fewer calories per ounce.

Choose low-fat cheese

Hear us out here. Use full-fat dairy when you can experience the flavor of cheese and enjoy it. In sandwiches and tacos, skip the cheese because you have the other flavors to make up for it. But switch to low-fat cheese when recipes call for ricotta, mozzarella, or cottage cheese.

Opt for low-fat cream cheese and top your bagels to save 3g of fat and 20 calories per tbsp when you’re baking.

Use cheese instead of mayo

Many of us love that creamy mayonnaise taste in our sandwiches, but instead, put a slice of cheese. One tablespoon of full-fat mayo has 94 calories and 10g of fat.

Also Read: What does a fridge stocked for weight loss look like?

Alternatively, low-fat cream cheese has just 30 calories and 2.5g of fat.

Switch to feta for your salads and pizzas

In the Mediterranean, they love feta. And it’s not hard to see why, as well as being delicious, it offers health benefits like good heart health and a lower fat content than regular cheese. Plus, you just need a small amount to get that cheesy flavor into your salads.

Choose cottage cheese

Cottage cheese isn’t only a rich source of protein, but it’s also super delicious! Plus, it’s one of the lowest calorie-dense cheeses.

So, there you have it, ladies; you don’t have to kill those cheese cravings altogether. Just make a few slight adjustments and swaps, and you’re good to go!

Ready to hit your weight loss goals?

We hope that cheesy-related information will help you to boost your weight loss efforts without the guilt of loving a bit of cheese! Have you also thought about how Trimtone could support your healthy living goals?

Our carefully created formula is made from 100% natural ingredients and works hard to reduce your appetite, boost your metabolism, and melt away fat!

As we know, there are many ways to lose weight, and some are more effective than others. One weight loss approach that has become popular over the last few years is intermittent fasting.

Intermittent fasting is a pattern of eating that utilizes regular periods of fasting. By fasting regularly for short periods, it helps you eat fewer daily calories, which may result in weight loss over time.

In addition to weight loss, intermittent fasting could help to reduce risk factors for certain health conditions such as diabetes, high cholesterol, and cardiovascular disease. Sign us up, right, ladies?!

So, what is intermittent fasting and how does it work?

Most diets focus on what you can and can’t eat; intermittent fasting is about when you eat. If you’re on an intermittent fasting diet, you only eat during certain times.

Also Read: How to lose weight by changing your energy balance

There are several different approaches to intermittent fasting, but they all work similarly, based on regular periods that you eat or fast. It works because after hours without food, your body has exhausted its sugar stores and starts burning fat instead; this is called metabolic switching.

Which intermittent fasting plan is right for you?

With a few different methods for intermittent fasting, and they can all be effective, it’s essential to choose the one that works best for you. The most popular methods are:

• the 16:8
• the 5:2
• the Warrior Diet
• Eat Stop Eat
• alternate-day fasting (ADF)

To help you choose the approach that will fit your lifestyle, let’s break down each popular intermittent fasting approach.

The 16:8 method

This is one of the most popular styles of fasting for weight loss. Basically, you fast for 16 hours a day, and you eat during a window of eight hours. This method is more flexible than other approaches to intermittent fasting because you can choose your eight-hour window.

So, you can choose the best eight-hour time slot to suit you. Some people skip breakfast and fast between midday and 8 pm, and others avoid eating late and eat from 9 am-5 pm instead.

Ensure that you eat a balanced diet during your eight-hour window to maximize the potential health benefits of intermittent fasting.

While this method is popular due to its flexibility, some may struggle to fast for 16 hours.

The 5:2 method

The 5:2 method became very popular a few years ago, and it’s another straightforward approach to fasting. Five days a week, you eat normally, without restrictions and then two days a week, you restrict your intake to a quarter of your daily calorie allowance.

Also Read: What is a calorie deficit and how can it help you lose weight?

For example, you’d eat 2,000 calories a day, five days a week and then two days a week, you’d consume just 500 calories.

Research has found that the 5:2 diet is just as effective as continuous calorie restriction for weight loss, plus other studies have shown that the 5:2 can help prevent metabolic diseases like heart disease and diabetes.

Similar to the 16:8 method, the 5:2 provides flexibility as you get to choose which days you fast. However, while it can be effective, 5:2 isn’t for everyone.

Eat Stop Eat

Eat Stop Eat, popularized by Brad Pilon, is an unconventional approach to intermittent fasting which involves one or two non-consecutive days of fasting a week. You eat normally during the rest of the week, although it’s recommended to eat a well-rounded diet.

Fasting for 24 hours requires a lot of willpower, and more research into the Eat Stop Eat method is needed to determine its weight loss properties and health benefits.

Alternate-day fasting

A pretty self-explanatory method, alternate-day fasting has an easy-to-remember structure! On this diet, you fast every other day. Some people modify this strategy to limit their calorie intake to 500 calories on fasting days instead.

Alternate-day fasting has been found to be just as effective for weight loss as following a calorie-restricted diet.

The Warrior Diet

Following the eating patterns of ancient warriors, the Warrior Diet was created in 2001 by Ori Hofmekler. It’s a bit more extreme than the 16:8 method but less restrictive than the Eat Stop Eat approach.

It consists of eating very little for 20 hours a day and then eating as much as you want and need for a four-hour window at night. During the 20 hours, you’re encouraged to eat small amounts of dairy products, hard-boiled eggs, raw fruit and veggies, and non-calorie fluids. Then during the four-hour window, you can eat anything essentially, but it’s recommended that you stick to unprocessed, healthy, and organic foods.

More research is needed on the Warrior Diet to understand its weight loss benefits fully.

What can you eat whilst intermittent fasting?

You should stick to water and zero-calorie drinks such as black coffee and tea during your fasting periods. And then, during your eating periods, you should eat normally, but eating normally doesn’t mean going crazy and eating whatever you like; you should still be eating healthy and balanced meals.

How does intermittent fasting affect your hormones?

While intermittent fasting may help you lose weight, it can also affect your hormones. When you fast, your body makes changes to access its energy stores.

Metabolic changes that occur when you fast:

Insulin – Your insulin levels increase when you eat, and when you fast, they decrease dramatically. When you have lower insulin levels, it helps you burn fat.

Norepinephrine (noradrenaline) – Your nervous system sends norepinephrine to your fat cells; this causes them to break down body fat into fatty acids that can be burned for energy.

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Is intermittent fasting safe?

Whether you’re trying to lose weight or manage chronic conditions, intermittent fasting isn’t for everyone. And before you change your lifestyle and diet completely, you should check in with your doctor first.

Also Read: What does caffeine do to your body?

Intermittent fasting isn’t suitable for some people, including:

• Children under 18
• Pregnant women or those who are breastfeeding
• People with diabetes or blood sugar conditions
• Those with a history of eating disorders

Does intermittent fasting help you to maintain muscle mass?

Typically, when you’re dieting, your body loses muscle along with fat. However, some studies have shown that intermittent fasting may be beneficial for losing body fat whilst maintaining muscle mass.

However, the study does have some limitations, so take these results with a pinch of salt.

How to make intermittent fasting work for you

If you want to try intermittent fasting, there are a few things that you may want to keep in mind:

• Eat healthily – even though you’re fasting, the food that you eat is still important.
• Calories – try to eat normally during your non-fasting periods, you’re not trying to make up for fasting.
• Consistency – just like any diet, you need to stick to it for an extended period.
• Patience – we all want things to work immediately, but it can take your body some time to adjust to intermittent fasting.
• Exercise – many intermittent fasting methods recommend exercise, in particular strength training.

What are the benefits of intermittent fasting?

Intermittent fasting isn’t for everyone, but it can be highly beneficial for some people. For example:

• Simplicity – For many, it’s straightforward to follow because of the set periods for eating and fasting.
• Memory and brain function – Studies discovered that intermittent fasting boosts working memory in animals and verbal memory in adult humans.
• Cardiovascular health – Intermittent fasting improved blood pressure and resting heart rates as well as other heart-related measurements.
• Physical activity – young men who fasted for 16 hours showed fat loss while maintaining muscle mass. Mice who were fed on alternate days showed better endurance when running.
• Preventing health conditions – In animal studies, intermittent fasting prevented obesity. And in six brief studies, obese adult humans lost weight through intermittent fasting.
• Tissue health – In animals, intermittent fasting reduces tissue damage in surgery and improves results.

But remember, the best diet and lifestyle choice is one that you can stick to in the long run, so if intermittent fasting makes it easier for you to eat healthily, it will have long term benefits.

We hope this low down on intermittent fasting has given you everything you need to know and can help you decide whether it could be right for you!

Need a helping hand with your healthy living goals? Have you thought about how Trimtone could support you? Our carefully created formula is made with 100% natural ingredients, working to reduce your appetite, boost your metabolism, and melt away fat!

Ladies, let’s be honest – how often do you go to the fridge, hungry and tired at the end of the day, hoping to have ready-to-go meals that are healthy and tasty staring back at you? If, instead, a pile of junk or processed food is peering back at you, your chances of eating healthily are gonna be a lot lower.

After all, your eating habits are only as good as your food supply. Whether you’re looking to lose or maintain weight or just add some healthy options into your diet, there are ways to organize and arrange your fridge to set you up for success!

Not sure where to get started with organizing your fridge for weight loss success? Then we’re here to help with some top tips about stocking your fridge for weight loss!

You’re much more likely to see, eat and enjoy healthy foods if they’re ready to go and staring back at you when you open the fridge door.

Organize your fridge

Invest in fridge storage or baskets to help you categorize and organize your fridge by food type: dairy, fruit, vegetables, snacks, condiments, and leftovers. This makes it easier for you to find healthy food and more manageable ways to avoid unhealthy food!

Food prep your portions

You’ve probably heard of food prepping meals, right? But what about your snacks? Portion out your peanut butter and pop it into little tubs so that you don’t go overboard when spreading it on crackers.

Also Read: Sneaky ways food makes you gain weight

Make your trail mix, portion out carrots & hummus together, have fruit salad cut up and ready to go. These are just some of the easy ways to pre-portion your snacks and make them easy to grab.

Fill up the fridge with fun water

Sometimes you just want to drink something with a bit of flavor, which can have you reaching for a soda. Instead, fill a large pitcher with water and flavor it naturally with fruit. Some of our favorites are:

• Lemon
• Limes
• Berries
• Mint
• Cucumber

Plus, by quenching your thirst with naturally flavored water instead of juice, you’ll be cutting out the calories that quickly add up in juices, smoothies, and sodas.

Create fridge rules

This sounds complicated and scary, but it’s really not! Here are a few to get you started:

• Don’t buy food that contains trans fats
• If sugar is the first ingredient, don’t stock it
• If there are lots of ingredients on the list, be wary

Opt for healthy alternatives to your favorites

This way, you’re getting the taste of food you enjoy but without the extra calories.

Also Read: Mood boosting foods

So, if you love flavored non-dairy creamer, for instance, swap it for unsweetened vanilla almond milk. This way, you’ll get the flavor in your morning coffee but not the sugar or trans fats.

Slow down and enjoy it

If you’re going to get a snack, opt for snacks you need to slow down and enjoy. For example, instead of a glass of OJ that you can grab and gulp mindlessly, choose an orange that you need to peel.

Put some motivation on the fridge door

Think of something that motivates you, whether it’s a quote, a picture, or even your goal, and put it on the fridge. You’ll be confronted with this motivation every time you open the door.

Stuck for what to stock in your fridge?

Struggling to think of healthy and tasty foods to stock in your diet-friendly fridge? Here’s some quick and healthy go-tos for your fridge!

Fruit salad

Prep a fruit salad and drizzle it with lemon or lime juice to keep it from browning. Then, pack it in an air-tight container for on the go.

Crunchy raw veg

Whether you opt for cucumber, celery, zucchini or carrots, wash and cut them into sticks or slices and pack in an air-tight container.

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Ready to go salad

Prep a salad with spinach or romaine lettuce and add tomatoes, beans, nuts and even seeds to have ready to go in the crisper. Perfect for a snack or a side!

Also Read: ​​Best foods for weight loss this fall

Or, this salad can even quickly be transformed into a main meal with the addition of grilled chicken breast, lean steak, or cooked shrimp.

Wholewheat pitta or tortillas

By switching from refined or white grain products to whole grains, you’re making one of the most effective dietary changes that you can make. Keeping a pack of wholewheat pitta pockets or tortillas in the fridge can inspire quick and healthy meals or snacks.

Low-fat dairy

Did you know that low-fat dairy products have impressive levels of calcium and protein? For example, a cup of fat-free yogurt takes you a third of the way to your daily calcium intake. As well as being 17% of your daily protein needs.

Jar of marinara or pizza sauce

A jar of pizza sauce opens you up to a whole range of quick, easy, and healthy meals. Did you know that tomatoes are packed with essential nutrients?

Plus, they have three high-powered antioxidants that work well together to bring the most out of your nutrients. These include: vitamin E, vitamin C, and beta-carotene.

Ready to go pesto made with olive oil

Pesto makes an excellent spread for sandwiches or pizza, a tasty sauce for pasta dishes and is an easy way to work a little olive oil into your diet.

As well as healthy monounsaturated fats, olive oil contributes more than 30 phytochemicals, many of which have antioxidant/anti-inflammatory action in the body.

Almond butter

Nuts, in general, contain a lot of good fat, including monounsaturated fat and a little polyunsaturated fat, plus plant omega-3 fatty acids for some nuts. An easy way to get some of these healthy fats into your diet is with some almond butter.

Iced green tea

One of the easiest ways to cut out calories is by skipping drinks containing many empty calories. This is where iced tea comes in. Tea contains catechins, which are thought to have antioxidant and anti-inflammatory activity. They stimulate the immune system and possibly boost weight loss.

Ready to get organized and hit your goals?

We hope these top tips for organizing your fridge will help you reach your weight loss goals! By stocking your fridge for weight loss success, you’re much more likely to stick to your goals and achieve them. Have you thought about how Trimtone could also help support your healthy living goals?

Our carefully created formula is made with 100% natural ingredients and works to reduce your appetite, boost your metabolism, and melt away fat!

You know those bright and shiny women that just seem to have everything together? Whether they’re always about to go to a gym class, they’ve got healthy and freshly baked snacks for the kids after school, or they just look together. They’re the kind of woman that leaves a spin class looking better than when they walked in.

And we’ve all been guilty of beating ourselves up, comparing ourselves to them and racking our brains for the magic potion they seem to have. But the honest answer is that being healthy: physically, emotionally, and mentally is a marathon and not a sprint.

If you’re ready to make some changes to your life to get your health in tip-top shape, then we’re here to help! These 40 habits are all pretty small on their own but done regularly and consistently, they’ll start to stack up, and you’ll see the benefits way into the future.

1. Journaling 

Journaling has picked up some real popularity over the last few years, but it’s a fantastic way to start and end your day. It helps you book some time to reflect with yourself and ensure that you’re taking notice of your day. It doesn’t have to be anything fancy; you can just pick up any notebook or even the notes section of your phone and start journaling.

Questions to ask yourself in the morning:

– What am I grateful for today? Three answers

– What would make today great? Three answers

– A daily reminder that I am…

Questions to ask yourself at night:

– What were three great things that happened today?

– What could have gone better?

2. Get your heart pumping with some anaerobic exercise 

We know that there are many benefits to aerobic activity like jogging and cycling; however, add some anaerobic exercise into the mix for long-term benefits. Why not try a HIIT class or CrossFit?

3. Eat regularly

Eating often keeps your metabolism pumped up and with your energy high. It helps you avoid getting so hungry that you want to gorge on everything at the end of the day!

Also Read: How Can I Tone My Arms Without Gaining Muscle?

According to a recent study, the best balance for losing weight and maintaining it is to have three meals and two snacks each day.

4. Eat your carbs with protein or fat

When you eat carbs alone, your body converts them into glucose (aka sugar!) faster than eating something that slows down your digestion – like protein or fat.

5. Manage stress (for real)

We know, we know, we all say that we’re going to stop being so stressed and then… it all goes wrong! But pretty much everyone could do with less stress. Cortisol, the stress hormone, is terrible for both your heart and your waistline.

If you feel stress creeping in, force yourself to take a mental break when you’re feeling overwhelmed or overloaded. Make sure you’re regularly taking time out during the day to go for a walk, read a book for a few minutes or even have a chat with a co-worker to get away from your computer and desk.

6. Don’t fear fats

How much fat you eat doesn’t impact your weight or risk of disease that much; it’s the type of fat and the total calories you need to keep an eye on. Your body needs polyunsaturated, monounsaturated, and saturated fats on some level to keep your body healthy and working. Ideally, you want to avoid trans fats.

7. Don’t skip breakfast

Some of us just aren’t really breakfast people, and that’s ok. But, if you can, it’s important to eat something in the morning and eating a combo of carb-fat or carb-protein will give you all-day energy and productivity!

8. Don’t eat mindlessly

We’ve all done it, grabbed a packet of chips and gone back to our desk to graze whilst we work. However, when you don’t concentrate on food whilst you’re eating, your body doesn’t register it the same way and can lead to overeating. So, when it’s time to eat, take 15 minutes to sit down, focus on your food and eat your meal.

9. Eat a pound of produce daily 

A pound sounds like a lot, but it’s not as extreme as it sounds. For example, a large apple can weigh as much as 1/3 of a pound! According to the World Health Organization research, people who eat a lot of fruit and vegetables weigh less.

10. Add strength training to your workout routine

By adding in regular strength training, you’ll help to preserve muscle mass as you get older. As well as helping you to improve the strength of your muscles and the density of your bones.

11. Choose meatless Monday

Did you know that many people in the Mediterranean primarily eat a diet of mostly plant-based food with the odd instance of dairy, meat, poultry, or fish? Many studies have revealed that people who eat this way have lower risks of chronic diseases and live longer. So why not go meatless one day a week?

12. Reduce your sugar intake

This is a tricky one for those of us with a sweet tooth, but did you know that added sugar has been linked to weight gain, heart disease, diabetes, and cancer? Cutting back on your sugar intake can mean significant benefits for your long-term health.

13. Weight is just a number

As hard as it is, try not to obsess over your weight. The number on the scale only paints some of the picture. Focus on healthy habits like exercising, eating a well-rounded diet and cutting back on alcohol will benefit you way more than stressing over your weight.

14. Catch those Zzzs

Easier said than done, right? But sleep is critical to your overall health. It doesn’t only put you at risk for emotional and physical conditions in the short term; poor sleep is also linked to heart disease, obesity, depression, and anxiety.

15. Fill your kitchen and pantry with healthy foods

It’s so much easier to reach for the right choices when you have healthy food in the house. So, stock your pantry and kitchen with healthy foods that help you to make good decisions!

16. Get comfy with your gyno

We’re not sure that a visit to the gyno is at the top of anyone’s list of fun things to do, but it’s important to stay on top of any issue that might pop up. Things like periods and sexual health change as you get older; make sure you can have open conversations with your doctor.

17. See your eye doctor regularly

Whether your vision seems sharp or you’ve worn glasses your whole life, it’s important to stay on the ball with regular eye exams. This leads us on to…

18. Wear sunglasses

They’re not just here to help you the morning after the night before… your eyes and the tissue around them can get damaged from UV exposure, so wear a pair of high-quality sunglasses (and a hat) when you’re outside.

19. Check-in with your doctor every year

Not only are annual physicals great for checking in with your doctor if something has been bothering you, but they’re also great for early intervention if you’re at risk of diseases like diabetes.

20. Strettttccchhhhhh 

When you’re done with your workout, it can be tempting just to hit the showers and get out of the gym. But making the time to stretch after exercise can help maintain (and even improve) your flexibility.

Also Read: Sneaky ways food makes you gain weight

Plus, why not give yoga a chance? Not only is it great stress relief, but it can also help to improve your flexibility, mobility, body alignment and posture.

21. Schedule your workouts

Book your exercise and workouts into your diary, just like any other meeting or appointment. This helps to make it part of your daily routine, and there’s no opportunity for procrastination to creep in if it’s scheduled!

22. Invest in workout gear that makes you feel amazing

Let’s be honest, we all love a bit of activewear! But wearing good workout gear helps you feel amazing in the gym, plus it can help you perform better and have more effective workouts!

23. Try and hit 10,000 steps a day

Sitting all day long is terrible for your posture and can actually set you up for lower back pain later in life. So, get up on your feet and aim for 10,000 steps a day!

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24. and stand up tall

Following on from getting in your steps is to make sure you’re standing up tall! Not only does standing up straight look good, but it can also help stave off lower back pain and let your body move and work with the proper alignment.

Also Read: How to suppress your appetite naturally

This helps to decrease your risk of injury as you get older too.

25. Make time for ‘me time.’

Trust us, we know it’s easier said than done, but ‘me time’ is vital. Self-care doesn’t have to be anything drastic, even just a quick bath where it’s just you, bubbles and your favorite playlist. Take at least 15 minutes a day, just for you.

26. Swap out your soda for sparkling water

Need that fizzy fix? Why not swap your regular soda for some club soda with a splash of lemon or lime juice instead? This way, you get your fizzy fix but eliminate a source of added sugar from your diet.

27. Add some greens to your meals 

Eating lots of fresh produce will help you boost your vitamins and antioxidants to keep you healthy long-term. Whether it’s some spinach in your eggs for brekkie or hiding some blitzed veg in your pasta sauce, minor tweaks that add extra veggies to your meals will help you get in that pound of produce each day!

28. Keep water around

How close are you to drinking your recommended eight glasses of water a day? Most of us aren’t getting anywhere near this. Water is so good for so many reasons, from weight loss to your skin to stress boosting, try to up your water intake.

29. Don’t skip out the calcium 

We need plenty of calcium to have stronger bones as we get older. By eating lots of yogurt, almonds, and broccoli now, you’ll be laying the foundations for healthier bones down the road.

30. Meal prep for easy wins

How often have you gotten home from a long day, too tired to cook and find yourself reaching for something easy or even the takeout menu? By making a point to meal prep, you’re upping the likelihood that you’ll eat better – saving you time, money, and your waistline!

31. More mindful moments

Mindfulness is the process of bringing your attention to the present, and it’s an essential tool for good mental health. It doesn’t have to be anything fancy; even just taking a moment to check in with your mind and body to assess how you’re feeling in a particular moment is practicing mindfulness. By grounding yourself and making yourself pay attention to the moment, you’re making positive, healthy choices.

32. Cut out the negativity

Have you ever reached a point where you’re dreading catching up with an old friend because of how negative and draining you find them? Cutting ties with toxic friends who repeatedly bring you down or question your self-worth will not be doing you or your mental health any good.

33. Turn off your phone

We’re always looking at one screen or another in the digital age, but constantly being ‘switched on’ can cause all sorts of damage, from creating stress to messing with your sleep. Make sure you’re deliberate about shutting off from the screens and taking some time away to unplug.

34. Read a few pages of a book

Whether or not you’re a big reader, taking like 5-10 minutes to read a few pages of a book a day will help you get better at whatever you’re trying to do in life.

35. Make a plan for the next day

You’re probably already mentally reeling through what’s coming up tomorrow/over the next few days when you’re supposed to be unwinding and getting ready for bed. Instead of letting your mind wander, get it all down into a plan for the next day and unclog your mind.

36. Create a nightly routine

A nightly routine can be beneficial for helping you unwind and letting your mind and body know that it’s time to sleep. Whether it’s a combination of some herbal tea, setting out your clothes for the next day, journaling or reading a few pages of a book. By creating a routine that you follow without fail, you’re setting yourself up for a great night’s sleep.

37. Take six deep breaths 

We’ve all heard of taking a deep breath before we react, right? But how much better do you really feel from one breath? But six breaths leaves you feeling better. It gives you time before you react, the chance to gather your thoughts and slow your heart rate. Obviously, the feeling will still be there, but it takes the edge off and gives you time before the feeling overwhelms you.

Count them out:

1 – breathe in -, 1 – breathe out –

2 – breathe in, 2 – breathe out –

3 – breathe in, 3 – breathe out –

4 – breathe in, 4 – breathe out –

5 – breathe in, 5 – breathe out –

6 – breathe in, 6 – breathe out –

38. Always have something to look forward to 

It doesn’t have to be huge, but always having things in your schedule that you’re excited about or looking forward to will help you find some enjoyment in the everyday. Even if it’s just when the next season of your favorite show is out!

39. Express gratitude each day

Whether it’s part of journaling, some reflection in bed at night or before you get up in the morning, practicing a little gratitude helps you add some perspective to your life.

40. Learn something new

When we’re learning something new, whether a new skill or new knowledge, we’re growing and keeping our brain firing, it keeps us passionate and interested – as well as interesting!

None of these 40 small daily habits will take too much time but build up a consistent routine with some of these habits, and you’ll absolutely see the difference. We don’t recommend taking on all 40 at once as that’s probably overkill but see if you can fit a few new ones into your day.

If these 40 daily habits have got you feeling excited and motivated for the future, have you thought about how Trimtone could help support your lifestyle and healthy living goals?

Our carefully created formula is made with 100% natural ingredients and works to reduce your appetite, boost your metabolism, and melt away fat! With your new daily habits and Trimtone, you’ll take over the world!

There’s been a massive rise in veganism over the past few years, with lots of people going vegan for their health and diet needs. This has led to a widespread misconception of veganism = guaranteed weight loss with many assuming that it’s super simple to lose weight by switching to a vegan diet. In fact, if you’re not conscious of what you’re eating, then there are plenty of ways to gain weight on a vegan diet!

So, ladies, if you want to lose weight on a vegan diet, you need to make sure that you’re eating the right and actually healthy foods most of the time.

Following a vegan diet for weight loss: what you need to know

Vegans don’t eat any animal products, which means no meat, fish, eggs, or dairy products. Instead, they eat fruit & vegetables, beans & legumes, plant-based milks, non-dairy products, and meat alternatives.

Although many people choose to be vegan because of ethical concerns, whether for animals or the environment, some recent studies have shown that being vegan may help you lose weight. This is because you may end up reducing the number of high-calorie foods that you consume and instead replacing them with high-fiber alternatives that are lower in calories and keep you fuller for longer. Some more research is needed into this to know for sure.

Remember, if you switch to a vegan diet, cutting out some of the main food groups in your diet could lead to deficits if you ignore your nutrition. For example, some may worry about not getting enough iron or vitamin B12. To avoid deficiencies, vegans will need to supplement their diet with vitamins, fortified cereals & soy products.

Additionally, some people may struggle with yo-yo dieting after going vegan, which is when you go through weight loss and weight gain cycles.

Also Read: 30 Day meal plan for weight loss

But regardless of these and other possible pitfalls, you can absolutely eat a healthy vegan diet and lose weight. As will all diets, you just need to focus on nutrient-dense foods vs empty calories.

Nutrient-dense foods for vegans include:

• fresh fruit and vegetables
•  whole grains
•  legumes and beans
• seeds and nuts

Similarly, you should limit or avoid overly processed foods, as with any diet, that contain these added ingredients:

• fats
• sugars
• starches
• sodium
• food additives

Our top tips for losing weight on a vegan diet

Generally, we need to eat 2,000 calories a day to maintain our weight, but this needs to drop down to around 1,500 calories a day to lose weight. However, eating 1,500 calories of Oreos (which are vegan!) is not the same as eating 1,500 calories of fruit, vegetables, and whole grains.

Create a routine

Grazing through the day, or even whilst you’re working or watching television, isn’t good for weight loss. Instead, try to eat your meals at the same time each day to get your mind and stomach into a routine.

If you work out, try and eat within 45 minutes of finishing, this will feed and repair your muscles.

Avoid eating within two hours of bedtime; consuming calories before bed is associated with weight gain and sleep disturbances.

Be aware of your portion sizes

Vegan or not, portion size matters. The United States Department of Agriculture’s ‘My Plate’ suggests that women get the following servings of these foods every day:

Grains – 6 servings

Vegetables – 3+ servings

Fruits – 2 servings

Dairy or dairy alternatives – 2-3 servings

Meat and beans – 5 ounces

Fats/oils – 5-6 servings

Here are some examples of single servings in each food group for vegans to give you an idea of portions.

Food type	Serving size
Grains	– 1 slice of bread – 1 cup of cereal – ½ cup of cooked cereal, pasta, or rice
Vegetables	– 1 cup of raw leafy greens – ½ cup of raw or cooked veg – ¾ of vegetable juice
Fruit	– 1 medium piece whole fruit, such as an apple, banana, orange, or pear – ½ cup of chopped, cooked, or canned fruit – ¾ cup of no-sugar-added fruit juice
Dairy	– 1 cup of non-dairy milk
Meat and beans	– ½ cup of cooked dry beans – ½ cup of tofu – 2 ½ ounces soy burger – 2 tablespoons of peanut butter – 1/3 cup nuts
Fats	– 1 tablespoon of oil – 1 tablespoon of butter – ½ medium avocado – 1-ounce of nuts – 2 tablespoons of nut butter

Make sure you’ve got enough protein in your diet

Many people worry when going vegan whether or not they have enough protein in their diet. The current recommendation for protein intake is around 5.5 ounces a day, or approximately 0.41g of protein per pound of body weight. There are roughly 4 calories per gram of protein, which means that women should get around 244 calories from protein each day.

There’s plenty of good sources of plant-based protein, including:

– tempeh

– soybeans

– seitan

– lentils

– beans: chickpeas, black beans and kidney beans

– tofu

– quinoa

– textured vegetable protein (TVP)

– peanut butter

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Skip the ‘healthy’ drinks

How often would you eat a banana, half a mango, half a pineapple, two apples, four grapes and a pear in one sitting? Probably not very often, right?

Healthy drinks like smoothies, juices and even kombucha can pack quite a punch in calories. Freshly squeezed OJ typically contains around 279 calories per 20 ounces, whilst an acai smoothie could have up to 460 calories per 20 ounces. These aren’t just drinks and should be considered a snack or meal.

Also Read: Glucomannan: Is it effective for weight loss?

Your best bet is to stick to water and save these drinks for special occasions. Water is hydrating and completely free of calories. If you’re not a fan of plain water, why not add a dash of lemon or lime? Or give herbal teas or sparkling water a go?

Eat dessert in moderation

Did you know the average American eats a whopping 22.2 teaspoons of sugar each day? That’s 335 calories with little to no nutritional value. Sugar can mess with your metabolism and lead to health issues like high blood sugar, inflammation and elevated blood triglycerides.

If you’re looking for a healthy vegan dessert option to assist with your weight loss goals, try a piece of fresh fruit. Alternatively, share a dessert or have some now and save the rest for another time.

Avoid processed vegan alternatives

There’s a vegan alternative for almost everything now, which gives you so much variety and choice when following a vegan diet. However, these should be eaten in moderation as eating this kind of processed food regularly will not aid your weight loss goals.

Plan your meals and meal prep

Many of us know what we should be eating to lose weight, whether we’re vegan or not. But the struggle comes when we’re tired and not really in the mood to create a healthy meal. This is where meal prep comes in handy!

Also Read: 16 weight loss secrets that everyone needs to know

Choose some meals for the week; opting for recipes with similar ingredients will help you cut down waste. Then spend a few hours prepping a week’s worth of meals all at once and store them in the fridge.

This means when you’re tired and feeling lazy, you’ll be less inclined to reach for the takeout menu or eat something processed because everything you need is in the fridge, ready to go!

So, does going vegan help you to lose weight?

As we’ve discussed, eating a vegan diet may help you to lose weight. However, a healthy diet and regular exercise are vital to any weight loss goals. Before making any big decisions, it might be a good idea to check in with your doctor or dietician to know where you’re getting vital nutrients, protein, and B vitamins.

If you’re ready to hit your goals head-on, but you’re struggling a little, have you thought about how Trimtone could support you with your weight loss?

Our carefully created formula uses 100% completely natural ingredients and helps reduce your appetite, boost your metabolism, and melt away fat. Plus, it’s vegan friendly! With your vegan diet and Trimtone, you’ll be unstoppable!

Even those with the best intentions can struggle to maintain their workout motivation. Because let’s be honest ladies, we don’t always feel like slogging away in the gym, even if we know that we’re going to feel amazing afterwards! Whether you’ve got big goals in mind, like running a marathon or losing weight for a special occasion, or you’re just trying to get a bit fitter and healthier, sometimes it can be hard to regain (or gain!) your workout motivation.

So, if you’ve found yourself lacking in motivation recently or pressing snooze and skipping your workout, then we’re here with some top tips to inspire you to jump into your favourite leggings, show up, work hard, and feel fabulous!

Write down your list of goals

Make yourself a list of goals you’re working towards and keep it somewhere you’ll often see, whether that’s on the fridge or your bathroom mirror. That constant reminder of what you’re working towards you will motivate you to keep going.

If you have one big goal, like running a marathon or a special occasion that you want to feel your best for, focus on the finish or the event and how amazing that will feel.

Find an accountability buddy

Whether it’s someone to work out with or someone you’re just checking in with regularly, motivation is so much more inspiring when it’s coming from a positive place. An accountability buddy can act as your personal cheerleader to keep you on track and in check!

Also Read: fitness tips for women

Alternatively, why not book a few sessions with a Personal Trainer to get you going? Knowing that you have a session with your PT coming up next week will motivate you to keep going in-between sessions.

Plan when you’re going to work out

With so much going on in our lives, from drinks with friends to running errands, if working out isn’t planned in our diaries, then it’s so easy for it to slip down the list. However, if you write in your diary or schedule an exact time and date that you’re heading to the gym, it becomes a non-negotiable!

Pump up the jam

There are just some playlists that really get us in the mood to hit the treadmill or smash through our personal bests in the weights section. From a bit of Beyoncé to Swedish House Mafia, some songs just really pump us up!

Want to lose weight?

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Like a bit of competition? Use it!

Whether you love competing against yourself, pushing yourself to go faster or further or joining a CrossFit class and competing against others, embrace your competitive side to push yourself.

You’ve heard of Netflix & Chill but Netflix and gym?

If you’re hitting the treadmill or the elliptical, why not align your workout with your favorite TV show? Walk whilst it’s playing and run or jog during the commercials.

Also Read: The best workout for women short on time

Before you know it, you’ll have done an hour of cardio, and it’ll be time to cool down.

Choose a workout to suit your mood

If you’ve had one of those days where nothing is going right, a challenging HIIT or cardio workout could be what you need to banish those blues. Whereas, if you’re feeling a bit low and at the end of a big week, hit the mat and take part in a yoga class or stretch it out with a foam roller.

Looking for a workout that will target your core when you fancy something that will leave you feeling strong and fantastic? Take a look at our ultimate core workout!

Watch a music video whilst you get dressed for the gym

If you want to hit the gym with all the confidence of a Pop Diva, channel their energy by watching a music video whilst you get ready for the gym! Whether Beyoncé, Shakira or Britney is your jam, use their confidence to inspire you.

Use a training program

There are so many apps and websites out there that you can use to build your very own training schedule. We particularly love the Nike Training Club app; it keeps us motivated and tracks our mileage.

Wear a fitness tracker

Whether it’s just tracking your steps each day or keeping track of all your fitness activities, a fitness tracker is a great way to get you moving. Plus, fitness trackers like Fitbit have challenges set up so that you can compete against your friends.

Book a non-refundable class

If you’re sleeping in on your gym sessions, book a class that costs you money instead to ensure you’re showing up! Plus, if you find that you’re finding it too easy to snooze in general, put your alarm clock somewhere across the room where you must get up and turn it off physically.

Set your day up right with a workout

If you’re one of those people that find your motivation to work out slipping through the day, then just plan it for the first thing in the morning.

Also Read: The ultimate core workout for women

Set your day up right by getting it done and out of the way and feel the endorphins buzzing all day long!

Book it in as ‘you’ time

It’s so easy to skip over a workout because it seems like another thing to do on an ever-growing to-do list. Instead, see it as a bit of time to step out of your regular day and do something that’s just for you.

Whether working towards your goal or just de-stressing and prioritising your mental health, you’ll start to show up and work hard for yourself by reframing your workout time and seeing it as a treat.

Ready to work out?

Hopefully, these top tips have you feeling motivated and ready to go! But if you’re still struggling to hit your goals and need a bit of help and support, Trimtone is here to help.

Our carefully formulated formula is made using 100% completely natural ingredients and helps to reduce your appetite, boost your metabolism, and melt away fat. With your newfound workout motivation and Trimtone, you’ll be unstoppable!

Whether you’ve noticed your favorite pair of jeans are a little tighter than they used to be, or you’ve got big holiday plans coming up, and you want to look and feel your best, there are lots of small mistakes that add up when trying to avoid gaining weight.

It’s so easy to put on a few pounds here and there without noticing. But, if you’ve been asking yourself how to avoid gaining weight, here are five everyday habits that could be standing in the way of your weight loss goals and what you can do to avoid gaining weight instead!

Are you a cardio queen?

If you’re regularly hitting the treadmill or elliptical and can’t work out where you’re going wrong or how to avoid gaining weight, it could be that you’re doing the wrong kind of exercise!

Lots of us choose to break a sweat by spending 30-60 minutes on a cardio machine. However, if you’re looking for ways to avoid gaining weight, you’re going to need to mix it up and mix in some strength training. Take a look at the best exercise for women short on time here!

Also Read: Check out our Weight Loss Calculator

Don’t worry, we know what you’re thinking: won’t strength training turn me into a bodybuilder? And the answer is no! You need to mix in bursts of cardio with strength training. According to recent research by the National Institutes of Health, by combining cardio with strength training, you will:

• Burn more calories
• Burn more fat
• Build lean muscle mass

Plus, strength training causes your body to continue burning fat long after your workout ends. In fact, it’s been shown that your body keeps burning calories even whilst you’re sleeping, whereas cardio only burns calories while you’re exercising.

Mindlessly eating

Hands up, who’s brought a bag of chips back to their desk with them whilst you work? You only planned to have a handful, but who knows how many you ended up having… sound familiar?

Also Read: 16 weight loss secrets that everyone needs to know

Eating in front of a screen, whether the television or your computer screen, your attention isn’t on your food or how you’re feeling, so you’re more likely to overeat. Eating food that makes you gain weight is just as dangerous for your waistline as mindless eating whilst staring at your screen.

To maintain a diet and avoid gaining weight, mindfully eating is just as important as what you’re eating! Recent studies have shown that mindful eating is vital for weight loss and management.

What does it mean to eat mindfully?

• Be present with your food, appreciate what’s on your plate in front of you and monitor how full you feel
• Chew slowly
• Give yourself at least a minute to taste and really enjoy each bite

Poor portion control

Speaking of mindful eating – if you’re snacking throughout the day, make sure you’ve consciously portioned out your servings. By paying that bit of extra attention to how much food you’re eating throughout the day, you’ll lose weight, feel less stuffed, and know to eat less of those weight gaining foods.

Also Read: Why does losing weight take so long?

Imagine you’ve got a snack of an apple and some almond butter. It’s a great snack with fruit and some protein too. However, if you’re not watching your portion control and just dipping your fruit into the large container of almond butter, then you’re much likely to overeat. And at roughly 110 calories per tablespoon, if eaten mindlessly, almond butter is definitely a weight gaining food!

Instead, measure out an actual serving of the nut butter and put it into a bowl.

Unnecessary nut butter

And speaking of almond butter, adding a spoon of nut butter to a smoothie is a great way to add some extra protein power into your diet. However, if you’re doubling up on protein powders and nut butter, then you might be hurting your weight loss attempts.

Smoothies that are often deemed healthy because they’re made up of healthy ingredients can actually add almost 1000 calories to your day! So, if you’re already using a protein powder, then you can skip the nut butter.

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Are you overdoing it on protein?

Did you know that the CDC recommends that the average adult woman consumes 46g of protein each day? When you’re cooking at home, a serving size of a piece of fish or meat is generally around the size of your fist. So, if you’re going out to eat and ordering a 6-ounce steak, that’s almost double the amount of protein needed for that meal.

When looking for ways to lose weight, aim for a balance of carbs, protein, and healthy fats every day. If you overeat protein and not enough carbs, your body won’t have the energy it needs and won’t break down fats it needs to. Instead, it’ll target muscle mass, and your metabolism will struggle!

Reach your goals faster with Trimtone

So, if you’re trying to avoid gaining weight, then being mindful of what you’re eating and how you’re feeling, eating a balance of carbs, protein & healthy fats and adding strength training to your cardio workouts will have you hitting your weight loss goals in no time!

However, if you need a helping hand to avoid weight gain, then there’s always Trimtone! Our 100% natural fat burner for women works with you to reduce your appetite, boost your metabolism, and blitz fat so that you can achieve your weight loss goals faster and more safely.

Let’s be honest ladies, something is always going to come up in the calendar and throw your weight loss journey off track. Even just the word ‘Christmas’ makes us think… Ahh, I’ll start my diet tomorrow.

But the thing is, no matter the season or occasion, you can stick to your weight loss efforts. Yep, a fall diet does exist! And it doesn’t have to be boring, or even feel like you’re trying to lose weight.

While the fall is typically full of cozy, comfort foods, there are some great foods for fall that won’t sabotage your weight loss efforts.

So, here we go, the best foods for fall to fit into your healthy lifestyle.

How to kickstart fall weight loss

Losing weight can feel pretty slow sometimes. So when it comes to Autumn time, knowing the best foods for fall that’ll support your weight loss is crucial.

Luckily for you, we’ve rounded up the best fall foods below!

Apples

Packed with fiber, water and phytonutrients, apples are one of the best fall foods to support your weight loss goals. Research has shown that those eating certain fruits – including apples – lost weight without making dramatic changes to their diet.

Since apples have a huge amount of fiber, they also keep you feeling full for longer – which means less snacking! Another great tip for getting even more fiber on your fall diet is to add oats and nuts with baked apples. Delicious!

Pumpkin

Would it really be fall without pumpkins? Of course not. While many of us usually only get pumpkin into our diet via a spiced latte, in its usual, whole form, pumpkin is easily one of the best foods for fall weight loss. This is because it is packed with powerful vitamin A (a crucial antioxidant!), as well as fiber.

Also Read: How to lose weight by changing your energy balance

Yep, a half cup of pumpkin alone offers around 3.6 grams of fiber! But why is fiber so important? Well, fiber comes in different forms. For this purpose, we’re talking about soluble and insoluble fiber – which can help you feel fuller for longer, while also lowering cholesterol and blood sugar levels.

Top tip: Not a fan of pumpkin? Try adding canned pumpkin to your morning smoothie to get an extra boost of fiber and vitamin A.

Chili

As the temperature starts to cool down this fall, we all start to revel in the fact we can enjoy warm, cozy, meals once again. There’s nothing quite like a great chili, is there?

But while it may not be your obvious go-to on your list of the best foods for fall, it may just be the secret weapon you’ve been looking for! When prepared right, a delicious chili loaded with veggies, lean meat and beans can provide the perfect balance of carbs and protein – keeping you feeling full.

Unlike junk food and processed meals, these foods for fall will keep you stuffed until breakfast – curbing those snacking urges!

Top tip: For a fiber and nutrient-packed meal, add plenty of beans, vegetables and lentils.

Pomegranate

A wonderful antioxidant and anti-inflammatory, pomegranates are one of the best foods for fall, supporting your fall weight loss plans!

While pomegranates themselves may not quite be the new go-to for keeping you feeling full until dinner, they do have a great impact on gut health – which can definitely support your fall weight loss goals.

Also Read: How to get rid of love handles

Unsure how to get pomegranates into your diet? Try sprinkling pomegranate arils on your oatmeal or try adding it to smoothies.

Sweet potatoes

Easily one of the best foods for fall, sweet potatoes are a hot favorite of mine all year round in fact! If you’re trying to cut down on carbohydrates on your fall diet, opt for sweet potatoes instead. This complex carb is high in fiber, keeping you feeling full for longer – which all know means you’re far less likely to snack!

When it comes to good fall foods, sweet potatoes also offer more vitamins and minerals, compared to white potatoes. So, not only will you be less likely to raid the cookie jar, but their water content (around 62 to 75% water) can also support your fall weight loss goals!

Top tip: Try them roasted, mashed or added into soup.

Brussels sprouts

Brussels are most certainly not just for Christmas dinner. A part of the cruciferous vegetable family – which includes cauliflower, kale, cabbage and broccoli – brussels sprouts help lower inflammation, making them a top contender on our list of foods for fall.

If your body is fighting off inflammation, it can quickly sabotage your weight loss efforts, so when you’re heading into a fall diet, getting plenty of Brussels will benefit your weight loss.

But there’s more to Brussels sprouts than boiling. Try roasting them for that perfect warm and cozy fall flavor!

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Oatmeal

As it starts to get a little cooler, we all want to wake up in the morning with something warm and delicious. This is where oatmeal most certainly shines! If you’re looking to kickstart your fall weight loss, oatmeal most certainly delivers a punch of fiber.

But not just any fiber – this special type, called beta-glucan – helps to regulate your blood sugar, keeping you feeling full for longer. And we all know what that means… No urges to snack!

While many of us can dish up a great fall diet plan, a focus on all-round diet quality is important here. Which also means looking after your gut and overall health to support your weight loss efforts.

Also Read: What is a calorie deficit and how can it help you lose weight?

If you’re running low on time, instant oatmeal is a viable option. However, opt for lower sugar to ensure you’re not increasing your sugar intake! Although, where possible, making your own flavored oatmeal is the way forward – and affordable too. Don’t be afraid to get creative with flavors. It’s no wonder oatmeal is one of our best foods for fall

Ready to smash your fall weight loss?

As we enter the fall season, it can be tempting to start snacking at home (even more!), or not head out to the gym since it starts to feel a little colder outside. This is where home bodyweight exercises are great for keeping your fall weight loss goals on track.

Our best foods for fall will most certainly get you started on your journey!

Hit your goals with Trimtone

Ready to smash your fall diet and hit your bodyweight goals? Of course, you are! If you need a helping hand this fall, why not try Trimtone?

Our 100% natural fat burner for women helps you to achieve your body goals faster than ever before. Get ready for ultimate fat burn, a reduced appetite (goodbye snack urges!) and a metabolism boost that’ll help you achieve the body of your dreams.

Throughout life, we’re usually trying to balance something. A juggle of work life, home life and our social life is usually a tricky mix to conquer. Especially when we’re on a mission to lose weight.

But I’m not talking about your busy schedule. I’m talking about understanding your energy balance. Think of it as a calorie deficit, a negative energy balance encourages weight loss, while a positive energy balance results in weight gain. This then means that a perfectly balanced energy balance allows you to maintain your weight.

So, wait… In order to lose weight, you need to do… Math? Well, just a little. First, let’s get to grips with your energy balance equation, before altering the numbers to kickstart your weight loss journey.

Energy balance explained

So what even is ‘balance energy’?

When it comes to working out your positive and negative energy balance, it’s important to know that your energy balance is the difference between your calorie intake (or energy input) and calorie output (energy output/calorie burn).

In short:

Energy input = Number of calories in

Energy output = Calories out

So when it comes to a little math, it looks like this:

Input – output = Energy balance

If you’re on a mission to lose weight, understanding how positive caloric balance works is crucial for cutting back and shedding fat. This will provide the starting point for your weight loss journey!

So, buckle in, ladies. You’re in for a ride!

How energy balance impacts weight loss

Working out your positive and negative energy balance is key to hitting your weight loss goals. If you find yourself gaining weight, you could have a positive energy balance. While if you’re looking to maintain your weight, you’ll be seeking perfect balance energy.

Just to clarify a few things, we’ve broken these three categories down!

Perfect energy balance

After a little maths, if you are met with a zero, you’ve struck the perfect energy balance. During this, you won’t be gaining or losing weight. If you’ve hit your ideal weight, this is where you need to be in order to maintain it.

Positive energy balance

If you’re looking to shed a few pounds, you could have fallen into a positive energy balance – leading your body to gain weight. While a ‘positive’ energy balance sounds as though you’re doing all the right things, think of it as working in the ‘plus’.

For those looking to gain weight, pregnant women or bodybuilders, a positive energy balance is just right.

Negative energy balance

Now, in this instance, ‘negative’ isn’t a bad thing! Especially if you’re looking to lose weight. That’s because a negative energy balance is actually the perfect imbalance to encourage weight loss. In order to maximize your weight loss efforts, you’ll be looking at a negative energy balance of around 500 to 1000 calories each day.

Also Read: 16 weight loss secrets that everyone needs to know

After calculating your energy balance, if you find yourself with a balanced or positive energy balance – don’t worry! We’re here to help you strike the right balance energy for your goals.

What is positive energy balance, and how do I calculate mine?

If you’re feeling a little baffled, ladies, don’t worry! We’ve all been there, head in hands, trying to work out our energy balance.

I’ve broken it down again for you:

• Positive energy balance – Higher calorie intake, leading to weight gain
• Perfect balance – Just the right input/output, resulting in weight maintenance
• Negative energy balance – An energy/calorie deficit, encouraging weight loss

Now, here’s how to gather the right numbers to calculate your balance energy.

Energy input

When we talk about energy input, we’re referring to the calories you consume. Whether you’re eating well (recommended!) or consuming a load of junk, you’re still providing your body with energy. Of course, we’d always recommend filling your diet with plenty of nutritional, vitamin-rich foods!

In short, this is how our calorie intake adds up:

• Protein – 4 calories per gram
• Carbs – 4 calories per gram
• Fat – 9 calories per gram

So, how can you keep on top of your energy input, therefore strike the right energy balance? Keep track of what you’re eating. Whether it’s a written food diary or a food tracking app, keeping track is the easiest way to monitor your intake.

The number of calories a woman consumes daily can vary greatly, anywhere between 1600 to 2400 each day. And that’s a huge difference!

To get the most accurate picture of how many calories you’re eating each day, track your intake for at least a week before calculating your positive and negative energy balance.

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Energy output

Energy output refers to your body using energy – or “burning” calories. Your body uses calories on its own, performing basic functions such as breathing and circulating blood. Of course, to increase this expenditure, we incorporate some exercise to maximize calorie burn (energy output).

The rate at which your body burns calories at rest is referred to as your BRM – or basal metabolic rate. This number makes up around 60 to 70% of your total daily calorie burn.

So whether you’re grocery shopping, doing housework or sitting at your desk, you’re burning calories!

How it hit a negative energy balance

After calculating your energy balance with the formula above, you’ll now know whether you have a positive energy balance, perfect balance or negative energy balance.

The chances are, if you’ve got this far, you’re hitting the positive energy balance or a perfect balance!

So, now, how do you take your positive caloric balance and turn it on its head for weight loss? Here’s how to strike that negative energy balance and hit your weight loss goals, ladies!

Reduce your calorie intake

If you’re new to exercise or want to avoid it at all costs, you can start your journey to a negative energy balance by cutting your calorie intake. Aim to reduce your usual daily calories by 500 to 1000 each day in order to lose weight.

However, bear in mind that as you start to lose weight, your metabolism can slow down. This type of calorie deficit isn’t sustainable long term.

Exercise more

Another way (which we recommend!) to hit that negative energy balance is to incorporate more exercise into your schedule. However, it can be tricky to take this route alone, since burning an extra 500 to 1000 calories daily is hard work.

Also Read: Glucomannan: Is it effective for weight loss?

Be careful with your balance energy and exercising only, as it may lead to injury if you’re new to exercise.

Strength train

Strength training is an excellent way to maximize calorie burn, since your body burns more calories at rest – long after your workout! However, it is best paired with ‘regular’ exercise in order to burn plenty during your workout and after, too.

What’s the best way to get a negative energy balance?

So, how can you go from a positive energy balance to a negative one? Here’s how.

A combination of healthy eating, reducing your calorie intake, alongside regular exercise and strength training. Small adjustments to your diet will make a big difference in the long run, whether it’s switching soda for water, or cutting down on those pesky snacks.

Also Read: Why does losing weight take so long?

This is a far more sustainable approach to weight loss, helping you to maintain your new weight once you’ve hit your goal!

Energy balance example

If you were looking to lose one pound each week, experts suggest you would need a negative energy balance (calorie deficit) or 3500 calories each week.

Here’s an example!

• Lucy consumes 2000 calories each day
• She burns 1750 calories daily
• This means that her energy input (2000) – output (1750) puts her into a positive energy balance of 250 calories

Over the course of a week, that positive energy balance (250 calories) adds up! So in order to lose weight, she would need to increase her output and reduce her input where possible.

Ready to hit your negative energy balance?

Energy balance doesn’t have to be confusing! A positive caloric balance can be turned around, with the right strategy of healthy eating, regular exercise and a healthy relationship with food!

Of course, if you’re looking for a way to boost your metabolism and burn fat fast, there’s always Trimtone. Our 100% natural fat burner for women fires up your metabolism for ultimate fat burn, reducing your appetite so you can hit that negative energy balance with ease!

Let’s be totally honest, ladies, losing weight is hard work. With so many diet plans and workout routines online, it can be confusing knowing what to follow. One moment you’re being told to cut out carbs, while the next you’re told that carbs aren’t the enemy!

So where do you begin? With a calorie deficit diet.

Weight loss can be made a lot easier when you know the answer to the following questions:

What is a calorie deficit? And how does it benefit weight loss?

Knowing the right strategy to hit your weight loss goals means incorporating a calorie deficit to lose fat, making a healthy lifestyle the new normal.

Let’s jump right in.

What is a calorie deficit?

In short, a calorie deficit diet involves consuming fewer calories than your body needs to maintain its weight. When paired with regular exercise, a calorie deficit diet can result in maximum fat burn, helping you hit your weight loss goals.

Sounds pretty straightforward, right? Well, there’s more to it than cutting out those pesky snacks. In order to find the magic number for your calorie deficit diet, you need to do a little math.

Firstly, your body needs to burn a certain number of calories daily to perform everyday functions. However, the number of calories we need each day can depend on several factors:

• Sex
• Age
• Height
• Weight
• Body composition
• How active you are

But before we work out how much of a calorie deficit to lose weight, we need to know what a ‘calorie’ really means. A calorie is a measurement of energy, with us finding this source of fuel through the food we eat. But food is more than enjoying fancy meals, since our bodies need this fuel in order to survive.

Depending on the type of food we eat, we can be delivering plenty of vitamins and nutrients to our bodies. When we don’t eat quite so good, it’s easy to feel sluggish, since our bodies aren’t receiving enough of the nutrients it needs.

No matter what we eat, our bodies break it down, releasing energy for immediate use or for storage. And so, this is where knowing ‘what is a calorie deficit?’ comes in! Your body needs a number of calories to maintain your weight, making a calorie deficit to lose fat a common strategy.

It simply makes sense. In order to lose weight, you need to reduce your calorie intake – aka, follow a calorie deficit diet. If you were looking to gain weight, you would increase it.

How much of a calorie deficit to lose weight?

While it’s great knowing what a calorie deficit is, or how much of a calorie deficit to lose a pound, consistent and sustainable weight loss is key.

But is a calorie deficit enough to lose weight? Frankly, it’s just one piece of the puzzle. Calories are not the only thing that affects your weight, which is why if you do very little physical activity (or none at all), we’d recommend introducing 30 minutes of daily exercise.

Also Read: Why does losing weight take so long?

Plus, following a calorie deficit diet correctly doesn’t mean starving yourself. Restrictive diets can lead to yo-yo dieting, meaning a quick weight loss before we all get fed up and start raiding the fridge. Ladies, I totally get it! We’ve all been there.

This is why there is no one ideal calorie deficit diet suitable for everyone. However, it doesn’t have to be super confusing to work out your calorie deficit to lose fat. Which is why we’ve included the formula to work out your calorie deficit diet below.

Calorie deficit for weight loss – How to calculate

Working out a calorie deficit to lose fat doesn’t have to feel like a minefield. This can be done by reducing your calorie intake, increasing your physical activity levels or a combination of the two. Where possible, we recommend pairing a healthy diet with regular exercise!

In order to calculate your calorie deficit for weight loss, you need to take your basal metabolic rate (BMR) and activity levels to understand your current calorie needs.

Here’s how to determine your BMR:

655 + (4.3 x weight in lb) + (4.7 x height in inches) – (4.7 x age in years) = BMR

Once you have your BMR, you can use the following formula, based on your activity levels to work out your calorie needs.

• sedentary: little or zero exercise = BMR x 1.2
• minimally active: 1 to 3 days per week of exercise/activity = BMR x 1.375
• moderately active: 3 to 5 days per week of moderate activity or sports = BMR x 1.55
• very active: 6 to 7 days per week of hard exercise = BMR x 1.725
• extra active: Fitness fans and athletes who train twice daily, for example = BMR x 1.9

If the above formulas have left you feeling frazzled, don’t worry! You can perform a manual calculation if you’re moderately active. This means multiplying your current body weight by 15 to estimate your calorie needs each day.

Also Read: Check out our weight loss calculator

However, in order to maximize your calorie deficit for weight loss, you would then need to subtract around 500 calories to fall into a deficit and lose weight. Think of this number as a guideline, rather than a strict rule!

How to hit your calorie deficit diet goals

As we touched upon earlier, there are different ways to approach a calorie deficit for weight loss. Ideally, you’d take the following combo into account:

A calorie deficit diet and healthy food

Often, we put ourselves through restrictive, unrealistic diets in the hope of losing weight. Sadly, this type of strategy isn’t sustainable, and can lead us to quickly break our new ‘diet’ and binge on everything in sight.

So, instead of focusing in on what you can’t eat, it’s more about building a healthy relationship with food. Try to add fiber-rich foods into your diet, such as fruit and vegetables. Alongside plenty of protein and healthy fats, fiber will also keep you feeling full for longer – making it easier to keep to your new healthy eating.

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Regular exercise and strength training

While focusing on a calorie deficit for weight loss, when paired with regular exercise you can maximize fat burn! Cardio in the gym, or even a bodyweight workout at home can be great for burning calories, meanwhile, strength training encourages after-burn long after your workout is over.

Also Read: Burn fat by building muscle: The body recomposition

A combination of the two means you can burn calories during exercise and at rest! The more lean muscle mass you have, the more calories you will need to maintain weight. Therefore, you won’t need such a drastic calorie deficit for weight loss.

Reduce carbs – not eliminate

For years now, we’ve been led to believe that carbs are the enemy. When in fact, it’s right type of carbs that matter – complex carbs. Our bodies convert the majority of carbs to sugar, with these calories absorbed or stores for later. However, by reducing those pesky carbs (not eliminating them!), your body will store less away for later.

Keep track of what you eat

Many of us don’t realise how much we’re eating each day. By keeping track of your meals, creating a calorie deficit to lose weight is much, much easier.

Building a healthy relationship with food and exercise is crucial for your calorie deficit diet.

A calorie deficit diet – Our conclusion

A combination of healthy, mindful eating and regular exercise will allow you to maximize your calorie burn and result in a sustainable calorie deficit diet.

Instead of focusing on foods you cannot eat, try to explore nutrient-rich foods that keep you feeling full!

However, while a calorie deficit to lose fat is certainly a good strategy to take, it’s important to ensure you’re getting enough calories. Eating too few calories could result in your body not receiving enough nutrients, which may lead to further health problems.

Lose weight safely with Trimtone

By now, we should have answered the two most pressing questions:

‘What is a calorie deficit?’ And, ‘how much of a calorie deficit to lose weight?’

A calorie deficit to lose fat is possible, with the right strategy! Following our tips will certainly help you hit your weight loss goals. But if you need a helping hand, there’s always Trimtone.

Our 100% natural fat burner for women works to reduce your appetite, boost your metabolism and burn fat faster than ever before.