ZAVA UK

15/01/2026

If you're struggling with your weight and sleep apnoea at the same time, you might be stuck in a vicious cycle. These two things are linked in a way that makes it very hard to fix one without the other.

Does being overweight cause sleep apnoea? - It can, yes. Carrying extra weight, especially around your neck, puts physical pressure on your airway. This makes it more likely to collapse at night, which stops your breathing and ruins your sleep quality.

Does sleep apnoea cause weight gain? - It makes it much easier to gain weight. When you don't breathe well at night, your body gets stressed and produces Cortisol (the stress hormone), which tells your body to store fat. Poor sleep also messes up your "hunger hormones," leading to cravings for sugar and carbs just so your brain can function the next day.

Does losing weight help? - Yes. For many people, losing weight is the best way to improve or even cure sleep apnoea. It takes the physical pressure off your throat so you can breathe normally again.

Can treating sleep apnoea help you lose weight? - Yes, improving your sleep apnoea can be the missing piece of the puzzle. Treating apnoea won't melt fat away on its own, but it gives you the energy to stay active and burn calories.

Where do I get started? - If you suspect you have sleep apnoea, speak to a doctor about a sleep study.

Have you noticed a change in your weight or cravings since treating your sleep apnoea? Share your experiences in the comments! 👇

14/01/2026

🌿 Thinking about giving Veganuary a go but worried you'll miss your favourite comforts?

The secret to sticking with it isn't finding the world's most complicated kale recipe - it’s finding those simple, everyday swaps that keep your meals feeling normal.

Whether you're doing it for the environment, your health, or just a challenge, here is how to make it through without the stress:

🥫 The savoury essentials: You’d be surprised how many "meaty" flavours are actually plant-based. Many brands of gravy granules (especially the standard onion or "meat" flavoured ones) and yeast extracts are 100% vegan and perfect for adding umami depth to stews. Even most versions of English mustard and brown sauce are vegan-friendly, meaning you don't have to give up your classic condiments.

🥛 The coffee swap: Don't just settle for the first plant milk you see. Oat milk is usually the crowd favourite for tea and coffee because it’s creamy and doesn't curdle. If you find one brand too "oat-y," try a "Barista" version - they’re designed to froth and taste much closer to dairy.

🍝 The "Sub-In" strategy: You don't need to learn a whole new way of cooking. Just swap the protein. Making spaghetti bolognese? Use frozen mince alternatives or green lentils. Having a fry-up? There are some incredible plant-based sausages in the supermarket aisle now that hit the spot perfectly.

🧀 Manage your Cheese expectations: Let’s be honest - vegan cheese can be the hardest thing to replicate. If you find the supermarket blocks a bit plasticky, try using nutritional yeast in your cooking instead. It gives a nutty, savoury flavour to sauces and pastas without the weird texture.

💪 Progress over perfection: If you’re two weeks in and accidentally eat something that had a bit of milk powder in it, don't throw in the towel. It isn't an "all-or-nothing" game. Just acknowledge it and move on to your next plant-based meal. Trying out a new diet is a learning experience.

Are you trying Veganuary this year? Tell us your favourite vegan "cupboard staple" discovery in the comments! 👇

13/01/2026

If you think weight loss means saying goodbye to your favourite flavours forever, we have some good news: misery is not a requirement for progress.

The fastest way to burn out is trying to permanently cut out the things you’ll miss Instead of banning foods, give everything you love a chance to have a place in your diet. It just takes a little bit of practice and some smart "budgeting."

Here is how to make it work without the stress:

🔢 Know your numbers: The first step is understanding what your body actually needs. Before you start cutting things out, use a calorie deficit calculator to find your personal "budget." You can find one to get you started here: https://tinyurl.com/favourite-calorie-calc

⚖️ The "flexible budget" method: Once you have your number, you'll find that some days fitting in a treat is easy. The key is balance: if you want to make space for a burger or some chocolate, simply lean on more nutritional, whole-food choices elsewhere in your day. It’s not about "punishing" yourself - it’s just balancing the books so you can enjoy your favourites while still hitting your goals.

📊 Use it as data: When you start balancing treats with whole, less processed foods, pay attention to how you feel. You might realise that after a nutrient-dense lunch, you feel more satisfied and less "drawn" to junk food later on. That’s helpful data! You’re learning how your body actually responds to food, rather than just following a strict set of "rules."

🔄 Consistency over optimisation: You don't need the "perfect" diet every single day. You just need a plan you can actually stick to for more than a week. If you have a "bad" day where things don't go to plan? Don't let it derail you. Just pick back up with your next meal.

Sustainable weight loss is about finding a way to live your life while moving toward your goals. If you can’t imagine living the rest of your life without pizza or chocolate, don't try to start today. Find the middle ground where your body is nourished, but your cravings are still met.

What is the one "non-negotiable" food you always make space for in your budget? Let us know in the comments! 👇

08/01/2026

Think your willpower is the problem? Think again.

New data shows that for many of us in the UK, the environment is literally rigged against our fitness goals. If you find it impossible to walk past the burgers and chips after a workout, it’s likely because of how close your gym is to the nearest takeaway.

A new study by ZAVA has revealed the sheer volume of fast-food spots lurking within a 15-minute walk of our favourite gyms:

📍 The top "tough spots" for local authorities:

1. Thurrock: Tops the list with an average of 22 fast-food outlets around every gym.

2. Crawley: Following with an average of 17 spots nearby.

3. Manchester & Chelmsford: Sharing third place with 15 restaurants per gym.

🏴󠁧󠁢󠁷󠁬󠁳󠁿 Valleys of temptation: Wales takes the title for the region where gyms are most surrounded by fast food, averaging 10 outlets per gym.

🏙️ Capital gains: The City of London is the extreme outlier - some gyms there have an eye-watering 30 fast-food outlets within walking distance.

💪 The gym chain battle: PureGym and The Gym Group members face the most proximity (7-8 takeaways nearby), while JD Gyms generally have more space, being nearly 900m away from the nearest drive-thru on average.

You can read the full study here 👉 https://tinyurl.com/fast-food-vs-gyms

🛠️ How to stay on track:

Since these outlets are so close, you need a plan that doesn't rely on willpower alone:

🍏 The "pre-exit" snack: Most decisions you regret happen because of "post-workout hunger." Eat a small piece of fruit or a protein bar before you leave the gym. If you aren't starving when you hit the pavement, those smells are much easier to ignore.

🎧 The "tunnel vision" walk: Put your headphones in and a high-energy song on before you walk out the door. Focus on your destination - whether it's your car or the bus stop - and keep your momentum. Don't give yourself the "gap" to stop and look at a menu.

🚗 Change your route: If you always walk past a specific Greggs or McDonald's, try a different street or park in a different spot. Removing the visual cue is the "bare minimum" move that saves you the mental struggle.

💡 The reality: When a Pizza Hut is literally 1 metre away from a gym entrance, staying on track is a structural battle. If it feels hard, it’s because it IS hard.

Is your gym surrounded by fast food? Let us know which one always tests your resolve! 👇

08/01/2026

🛑 If the thought of "starting a diet" makes you want to quit before you’ve even begun, this is for you.

Most of us have been there: you try to change everything at once, you burn out by week two, and you end up feeling worse than when you started. But weight loss doesn't have to be a 180-degree turn.

If you’re feeling overwhelmed, here are the bare minimum life changes that move the needle without even feeling like "effort":

🍕 Eat less of what you love: Don't change what you're eating, just eat slightly less of it. If it’s pizza night, eat the pizza. Just try to leave the last two bites, or order a Medium instead of a Large. You’re cutting calories without changing your lifestyle or your favourite flavours.

🥤 Switch the "liquid calories": This is the ultimate zero-effort win. Keep your food exactly as it is, but swap your regular fizzy drink or juice for the "Zero" or "Diet" version. You can save 200-500 calories a day without ever feeling hungry.

🍳 Swap to ready meals: If you usually reach for the takeaway menu because you’re too tired to cook, try a "healthier" ready meal range instead. Most supermarkets now have specific sections for high-protein or calorie-controlled meals that take five minutes in the microwave. You still get the "zero-effort" convenience of a takeaway, but you’ll often save 600+ calories compared to a standard burger or curry delivery - and it’s usually much cheaper, too.

📺 The "TV" treadmill walk: You don't need a 5am run. Next time you're going to watch your favourite show, just do it while walking at a slow, steady pace on the treadmill (or even just on the spot). If you’re distracted by the TV, the 20 minutes will fly by and it won't even feel like a workout.

💧 Hydration not hunger: Before you eat your meal, drink one glass of water. It takes zero effort, but it takes up physical space in your stomach, meaning you naturally feel full slightly faster without having to "willpower" your way through smaller portions. Your brain can also often confuse thirst for hunger, so try reaching for water instead of a snack.

The reason most people fail isn't a lack of willpower - it's that they try to do too much. If it feels easy, you’re doing it right.

07/01/2026

If you’re stepping into the gym for the first time this week with a weight loss goal, you don’t need a complicated plan to see results.

January can be overwhelming, so let’s keep it simple. Here are 5 beginner-friendly exercises to get you moving safely and effectively

🔥 The Incline Walk (10-15 Minutes): Head straight for a treadmill to kick off your session. Set a brisk walking pace with a 3-5% incline. This burns significantly more calories than walking on a flat surface and warms up your joints and muscles to prevent injury when doing other workouts.

🪑 Seated Leg Press (3 Sets of 10 Reps): Your legs are your biggest muscle group - working them is the fastest way to burn energy! This machine is "on rails," making it the safest way to wake up your metabolism while your back stays fully supported.

Choose a weight that feels comfortable and allows you to complete the reps with ease – focus on your technique first.

🎡 Lat Pulldown (3 Sets of 10 Reps): Sit down, reach up, and pull the bar down toward your collarbone. This is a "compound" move, meaning it uses multiple muscles at once. The more muscles you engage, the more calories you burn both during and after your session.

🚣 Seated Row Machine (3 Sets of 10 Reps): Sit upright and pull the handles toward your chest, squeezing your shoulder blades together. Rowing is a true all-rounder: it engages around 80% of your entire musculature simultaneously! Plus, it's an excellent cardio workout that strengthens your cardiovascular system.

🚲 Stationary Bike (10-15 Minutes): Finish your session with a light, steady cycle. This helps your heart rate come down slowly after more strenuous exercise, and keeps your body moving just enough to maximise your calorie burn right until the very end.

💡 Pro-Tip: Aim for 60 seconds of rest between your sets. This gives your heart rate time to steady before the next push. Remember, in your first week, your main goal isn't to lift the heaviest weight – it's just to get comfortable with the movements and build the habit.

05/01/2026

New year, new fitness goals! 💪

January is the perfect time to kickstart your gym routine. But it doesn't have to be overwhelming - getting started is easier than you think! Here are some top tips to make your first few weeks a success:

🌱 Start small & be realistic: Don't aim for 7 days a week - you can burn out. Begin with 1-2 sessions a week, focusing on consistency over intensity. At this point your main focus should be building healthy habits and confidence.

🗓️ Schedule it like an appointment: Don't just go when you "feel like it." Put your gym time in your calendar and commit to it. Consistency is what turns an effort into a habit, and habits are what carry you when motivation fades.

🤝 Consider a buddy or trainer: It’s much easier getting started with someone who can show you the ropes. A gym buddy makes it much harder to "skip" a session when you know someone is waiting for you.

🕒 Try the "quiet hours": It’s normal to feel a little embarrassed or overwhelmed at the start. Ask the staff when the gym is least crowded. Learning the ropes when the gym is quiet builds the confidence you need to make working out a habit.

📝 Log your progress: Don't just wing it. Keeping track of what you did (even in a simple phone note) helps you see results that you might not notice in the mirror yet.

You've got this! Let's make 2024 your healthiest year yet. What's your biggest gym goal this January? Share below! 👇

01/01/2026

✨ Wishing you a healthy and positive start to the new year from the ZAVA team ✨

As we enter a new year, we want to gently remind you how valuable it can be to look after your health in small, manageable ways. Often, it’s the simple habits that make the biggest difference: getting enough sleep, taking regular breaks, listening to your body or reaching out for medical support when something feels unclear.

You don’t have to change everything at once. A steady, realistic start can be far more sustainable than big resolutions that create pressure. For you, that might mean planning meals with a little more intention, taking your medication more consistently or finally making time for a health concern you’ve been putting off.

We’re grateful to support you on your health journey and look forward to being here for you throughout the year ahead.

Wishing you a year of wellbeing, clarity and renewed energy

Your ZAVA team 💙

31/12/2025

🎆 Do New Year's resolutions work for weight loss?

The pressure to start overhauling your entire life on January 1st often leads to burnout and failure, and studies show that around 80% of New Year’s Resolutions are abandoned by February.

The problem isn't the goal; it's expecting perfection overnight. A gentler, more sustainable approach supports long-term success:

✨ Start with a mental resolution

Use January to understand your relationship with food and build simple habits like planning meals or preparing balanced options. These foundations often matter more than strict dieting.

📉 Set sustainable goals

Having a plan in mind for realistic, sustainable weight loss is more effective than yo-yoing on diets. The best way to do this is to calculate your calorie deficit to find a balanced daily target. Calculate your calorie deficit target here 👉 https://tinyurl.com/new-years-calorie-calc

🥗 Avoid intense restriction

Extreme rules can increase cravings and stress. Focus on flexible structure and adding nutrient-rich foods, not eliminating whole food groups.

🚶 Add movement gradually

Begin with small, manageable routines (a 10-minute walk, a simple stretch). Gentle physical activity added after a couple of weeks can help you stay consistent without burning out.

Sustainable weight loss comes from steady, manageable habits, not from an all-or-nothing January reset.

Use our Calorie Deficit Calculator to find your daily calorie target for safe weight loss. Learn what a calorie deficit is & start your weight loss journey

30/12/2025

Every January, millions set out to lose weight, but many fail. Why? Because they jump into complicated, unsustainable diets without first understanding the basic numbers behind weight loss.

Use our calculator to replace complicated rules with simple, achievable numbers for 2026. ➡️ https://tinyurl.com/new-years-tdee

🤔 Why You Need to Know Your TDEE

Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day (including exercise). It is the single most important number for setting a goal.

Knowing your TDEE allows you to create a small, manageable calorie deficit that guarantees progress. This helps you set a realistic daily target that takes the guesswork out of weight loss. If you don't know your TDEE, you're guessing at your deficit, leading to frustration and burnout when you don't see the results you expect.

Accurate TDEE Calculator. Find your Total Daily Energy Expenditure (TDEE) and the maintenance calories you need for weight loss, maintenance, or bulking.

29/12/2025

Some of the most effective weight-loss “hacks” aren’t really about food – they target psychology and habit formation. And yes, some of them can feel a little weird.

Here are 5 unusual, science-backed tweaks that can support your goals:

🪥 1. Brush your teeth right after dinner:

This sends a powerful "kitchen closed" signal to your brain. The minty, clean taste is a brilliant psychological barrier against mindless evening snacking.

🎮 2. Keep your hands busy:

Boredom eating often happens when we’re idle. Occupy your hands with reading, crafting, or even playing video games to interrupt the urge to snack.

🍽️ 3. Use smaller plates or bowls:

It’s a classic visual trick. Using smaller crockery helps your brain register the same amount of food as a more generous, filling portion.

🍵 4. Swap cravings for herbal tea or gum:

A warm, flavourful drink like herbal tea or a piece of sugar-free chewing gum can often take the edge off a strong craving. The warmth promotes temporary satiety and acts as a distraction.

⭐ 5. Eat your favourite part of the meal first:

Don't "save the best till last." When you start with what you genuinely enjoy most, it can be easier to stop eating when you feel satisfied - not just when the plate is clean.

What weird tricks to you use to lose weight? Share them down below! 👇

29/12/2025

Are ‘high protein’ claims sabotaging your weight loss?

Convenient protein is everywhere: bars at the checkout, shakes in gym fridges, “high protein” labels on snacks.

Yet almost all of them are ultra-processed, often hiding sugar, salt and additives that can interfere with natural hunger signals and make it harder to feel satisfied.

📉 The Shocking Reality:

High UPF Rate Rate: Nearly all popular high-protein snacks (bars, drinks, yoghurts, etc.) were classified as ultra-processed.

Sugar Shock: Protein drinks averaged nearly the same amount of sugar per serving as a can of Coca-Cola.

Hidden Fat: Protein bars contain, on average, over 40% of their calories from fat.

Salt Warning: Savoury protein snacks were found to be extremely salty - with some items containing more sodium than a fast-food burger.

🧠 Why UPFs Undermine Your Goals

Research shows that consuming ultra-processed foods, even those marketed as "healthy," can make weight loss harder because they:

Reduce Satiety: They are eaten faster and don't provide lasting fullness, leading to higher overall calorie intake.

Increase Cravings: They can worsen cravings and lead to digestive issues.
Hinder Fat Loss: A diet high in UPFs is linked to less fat loss compared to eating a minimally processed diet, even when the calorie count is similar.

✅ The Solution: Choose Smarter Protein

The key is not to avoid protein, but to choose quality. Whole food sources deliver lasting satiety and support the body’s natural hunger regulation, without the hidden pitfalls of processing.

Focus on: Eggs, Greek yoghurt, chicken, fish, or legumes.

Your turn: What is your go-to, whole-food source of protein when you need a quick snack? Share below! 👇