Every Bite Nutrition

12/08/2023

Just a friendly reminder that carbs are not the enemy when on a weight loss journey.

I feel bad for carbs, people are always hating on them and saying they make you fat. But how can something so good be bad for you?

The main reason carbs ‘make’ you gain weight is they can be calorie dense think cakes or bread with loads of butter.

But as part of a properly portion controlled and balanced diet you can enjoy carbs and still lose weight, if that is your goal.

So with that don’t hate on carbs this weekend and let me know which food you would eat non stop if it contained no calories below.

12/08/2023

Download my FREE 7-Day Meal Plan here:

21 recipes
Links to Nutracheck App
Designed with Fat Loss in mind

This Guide Covers 4 things

08/08/2023

Do you find emotional eating ruining your weight loss attempts?

Emotional eating is really common and is something you are not always aware of.

A good place to start when beginning the journey of tackling emotional eating is to identify your triggers.

Which emotions leave you reaching for food? Some common ones are stress, boredom, sadness and simply that time of the month for women.

Secondly try sticking to a balanced eating schedule. Skipping meals makes you more likely to reach for the high sugar high fat foods that you are probably trying to avoid.

Lastly stop eating with distractions. Yes I am talking to you who is reading this while munching away.

We have all done it but the truth is we tend to eat more when we are distracted.

Are you an emotional eater? Drop a comment below or send me a message sharing your story

01/08/2023

What’s your go to snack?

This is mine and it’s a perfectly balanced snack with carbs, fibre and protein.

There’s protein in the Greek yoghurt, fibre in the berries and carbs in the granola.

Sometimes I have this as breakfast and I have been known to have it for lunch

24/07/2023

Your mindset is the reason you aren’t able to lose weight and keep it off.

When you enter something with a positive and plentiful mindset it’s easier to succeed.

But when you enter something with an ‘I can’t have that’ mindset you will fail.

You will become obsessed with what you can’t have and then eventually that voice will get too strong and you’ll have it.

That used to be always telling myself I couldn’t have this or that was bad for me. So when I had I would binge and I lost and gained the same weight plus more each cycle.

Now all food is in my good list (except avocados 🤢).

Are you an all or nothing or everything goes person?

20/07/2023

Caprese Frittata

You can have this on its own or add to it for a little extra.

Add toast or potato wedges for some carbs.

Add salad or fruit for done extra fibre.

Save this recipe for later

18/07/2023

Here’s a friendly reminder that the scale doesn’t tell the full story.

The scale will only tell you what your body weight is at that moment but here are 3 things it can’t tell you:
1- You have gained muscle but lost fat.
If you are working out and maybe going to the gym then you could be gaining muscle but losing fat. This can make the scales stay the same but you body composition would have changed. Taking body measurements or progress pictures can help with this.

2- You’re coming up to your period
Women can find in the lead up to their period that they gain weight. This is not fat and is only transient. Once you start your period it will go off. Track your cycle alongside your weight, this will allow you to see trends.

3- You had a big dinner last night
Maybe you had a big dinner last night or ate later than normal. You may still have food sitting in you digestive system. Again this is not fat and the weight will go off.

The scale is a good measure of progress but should never be your only measure. It can’t give you any context to your body that day, so don’t get too caught up in the number.

Anyone else get frustrated by the scale? Let me know in the comments.

13/07/2023

I can’t believe it’s finally here my new group program.

If you are fed-up of yo-yo dieting and want to feel in control around food while losing weight then this is the program for you.

It’s a 16 week program with both group and individual calls this program will balance group support with personalised advice.

Interested? Drop ‘I’m In’ below or drop me a DM

11/07/2023

Who can relate?

It’s not necessary to spend hours and hours a week in the gym to lose weight. I’ve made this mistake before and was clocking up 30+ hours of exercise a week according to my fitbit but honestly it didn’t help me lose weight.

Once I realised I couldn’t out exercise a poor diet I reduced my exercise and focused on what I was consuming and forming healthier long lasting habits. after that I was not only happier I lost weight.

06/07/2023

3 Snacks I Eat On Repeat For Weight Loss

I cannot get through my afternoon without a snack and these are my go to snacks.

1- Apple and Peanut Butter
Fruit on its own leaves my hungry and wanting more. By pairing my apple with the healthy fats in peanut butter I get a satiating snack that just hits the spot for me.

2- Yoghurt and Berries
Honestly probably my most consumed food ever. Breakfast, lunch or snack this does me. If I want a little more I add some granola. I prefer to use the Greek yoghurt as it’s higher in protein so helps keep me full.

3- Veggies and Hummus
Another classic but again veggies on their own are just kinda sad. I like hummus but honestly have whatever dip you like. Sometime I add pitta chips or similar other times I don’t

I know people say don’t snack when losing weight or cut the snacking out to lose weight. But if you want a snack and it suits your goals then it’s really nobody else’s concern.

Happy snacking

What are your favourite snacks?

04/07/2023

3 Common Mistakes You May Be Making On A Weight Loss Journey

There are so many factors that play a part in a successful and long lasting weight loss journey. So here are 3 things that are easy to miss or get wrong which can have a huge negative impact on your weight loss journey.

Food Mistakes - There is a belief that less is better on a weight loss journey and as a result people can end up skipping meals or drastically reducing calories. Both of these factors can lead to excessive snacking and cravings which make weight loss hard. Aim to be in a 10-25% deficit depending on your goals and what keeps your diet manageable for you.

Exercise - Exercising is great for our health and should definitely be incorporated into a healthy lifestyle but in all honesty it is rubbish for weight loss. Intentional exercise makes up about 5% of our calorie burn during the day. In comparison we use 65-75% of our daily energy usage on just staying alive. So focusing on what you eat is more important than spending hours in the gym.

Sleep - Probably the most underrated weight loss strategy. When we don’t get enough sleep it leads to an increase in our hunger hormone leaving us feeling hungrier during the day and far more likely to overeat. So make sleep a priority and aim for 7-8 hours a night, your body will thank you for it.

Where can you make the biggest improvement in your weight loss journey?