Cravings are really frustrating! I totally understand, I’m a woman with hormones too.  Getting on to the right kind of diet to help eliminate cravings is the first step. The diet I’ve found most beneficial to do this is the Ketogenic Diet. I’ll shamelessly promote my book here and give you the link. 

The ketogenic diet can blunt cravings and keep you from feeling hungry. But what do you do when you’re feeling low? You know those days when the voice in your head is just downright nasty. That Gremlin  which tells you “whats the point of bothering”, ” chocolate will make you feel better”.  We all have one of those pesky critters and you can’t get rid of your gremlin. What we can do is get better at not listening to all of his advice (sorry guys, not wanting to be sexist here, your gremlin may well be female.)

Breaking Patterns

We often end up doing these loops of behaviour such as, feel bad,  imagine getting chocolate to feel better, and go and get chocolate. The more times we do that pattern, the harder it seems to break. What is needed is a wedge in the pattern.

If you find yourself in a similar loop try this next time you are feeling low. Be aware that the craving has entered your mind.  Straight away think Stop, Stop and imagine a big Stop sign. This is your cue to realise that you are needing some comfort.  Remember food can’t actually comfort you, only you can do that.

Take some deep breaths and imagine in your mind how you want to be.  See yourself as slim, in control, happy and enjoying life. Then do something else, go for a walk, make a cup of herbal tea anything but give in to the craving.

This will take practice, and willingness to experiment. It is worth every effort though!


Sometimes, you just got to push yourself and be relentless. Let me give you an example I’ve been up since 5am, got to work on the computer straight away. I didn’t feel like it but remembered what it is I want to achieve. When you just don’t feel like it, remind yourself what it is you want, and then do it, no letting yourself off the hook.

I went to the gym and pushed through a tough workout. Listening to my inner coach and using encouraging language to myself. You see you have the voice of a coach and critic inside you. Let the coach be heard and ignore the voice of the critic. Sure, that’s easy to say and I know I get caught up in my critic’s voice at times too. But if you spend too long listening to the critic, time will pass by and you’ll stay stuck.

If your critic tells you “you’ll never lose weight”, “It’s not a good time to start a fitness plan” or “you can always start the diet next Monday” then you’ll stay stuck if you listen to this. Instead be determined, this is your life, live it on your terms. What do you want? You can achieve it, you can lose weight, get fitter, healthier, find a new job or whatever it is you want to do. Find your inner coach as you have one too,  listen to what is possible and go take action.

  • Is your New Year’s Resolution to lose weight and feel healthy?
  • Have you wanted to lose weight now for some time?
  • Do you feel like you’ve been stuck in a weight loss loop, going around and around yet never getting to your desired weight?

The truth is, losing weight is tough. That’s a fact. But, you don’t have to be constantly frustrated with dieting. You can take control, using a step-by-step programme, with a little helping hand from an experienced weight loss strategist.

More than just weight loss

I’ve spent 7 years now working with people to become slimmer, healthier and happier. The reason I’m passionate about this area of health improvement is seeing how losing weight can transform someone’s life. You can gain higher levels of energy, confidence, youthfulness and even more importantly, freedom from being stuck.

I also know first-hand how frustrating it is to be constantly yo-yo dieting, training hard and getting nowhere but burnt out from the efforts. I thought I’d never be able to break the habit of comfort eating. I was constantly hungry, counting down the time when I would allow myself the next meal or snack. Monitoring my calories in versus calories out and never managing to keep on top of that equation. For a short time, it seemed to have an effect but would generally lead to a binge which ruined the small gains I had made. This felt like a self-imposed prison that I was trapped in.

I searched high and low for the answers thinking there must be something wrong with me. Was I just hopelessly weak-willed or was my metabolism broken? What I learnt was that neither was the case. However, I found that I did need to regulate the hormones which govern weight-loss, primarily insulin and cortisol. Trying to lose weight by just cutting calories and training harder, doesn’t work long-term.

If you are in a similar cycle don’t worry, it can be broken. And when you do break those habitual patterns by regulating your hormones, you achieve more than weight loss alone. You gain freedom from food.

There is no magic diet, supplement or fitness programme. You still have to show up and implement what I will teach you to do. It is however, simpler when you have a structured plan to follow and someone supportive to be accountable to.

For a weight loss plan to be successful it needs to encompass what you put into your body (food and drinks), what you do with your body (exercise, sleep, relaxation) and what you do with your mind.

New Year: New You

The New Year: New You (NY:NU) is a 5-week online programme which encompasses all these elements.

The first week is all about getting you ready for the following weeks, so you don’t have to change anything immediately. Every week thereafter will be themed with a handout and worksheet to help you optimise what you eat, your lifestyle and mindset.

You will have access to an app where your workouts can be found. In each workout is a video for you to watch of the exercise so you know what to do. If you haven’t got a gym membership, don’t worry, I can send you a programme to do at home.  I will also train you personally in my private gym if you opt for the added personal training package.

You’ll have access to me personally on WhatsApp to ask questions, keep accountability, send pictures of foodstuffs to check they’re ok and get any feedback on the worksheets you’ll be completing.

This is what makes this programme unique. Most online programmes are an automated system where you’ll never get a chance to talk to speak to the person who’s organised the course. Whereas I’ll be available to help and support you every step of the way.

What’s more, the skills you learn from this programme can be applied to any other goal you want to achieve in your life. So, what are you waiting for?

Get in touch,  email me today to arrange your free no-obligation courtesy call.

This is a great way to kickstart your weight loss.

  • Online programme with virtual support – £140
  • Online programme with virtual support + 2 personal training sessions a week for 5 weeks – £440
  • If you need additional support you can also have a one-to-one coaching session  – £65


This blog post is an accompaniment to the book ‘Master your Weight Loss’ found here.

I left this section out of the book as I wanted the book to be a simple guide to the ketogenic diet. From experience of taking clients through this dietary approach, most are not interested to measure their levels of ketones. This is partly due to not wanting the financial outlay. And many get a good result without the need to test. However, sometimes just following your interpretation of the diet does not mean you’ll necessarily get into ketosis.

If your goal is to get into ketosis, you won’t know unless you test.

What Does it Mean to Be In Ketosis?
When carbohydrates are restricted on the ketogenic diet, your body is forced from burning mainly glucose to using fat primarily as fuel. To satisfy organs such as the brain which cannot burn fat the liver produces ketones. Ketones are made from fat and used as an alternative fuel source. Ketosis means you are burning fat for energy and is a perfectly natural state to be in.
Note: Nutritional ketosis is not the same as ketoacidosis which is a dangerous condition for a type 1 diabetic to be in (1).

Does it Matter if I’m in Ketosis or Not?
if your goal is weight loss then being in ketosis is an optimal place to be. The reason for this is, you’re able to access body fat for fuel, are more likely to find your hunger and cravings suppressed/manageable and experience good energy levels.

Any diet where you are fighting hunger, cravings and your energy levels are poor will become an intolerably difficult, if impossible diet to stick too.

How Do you Test for Ketones?
There are 4 ways you can measure ketones: I’ve kept this article as simplistic as possible rather than go into great detail about different ketone bodies. If you want to delve deeper into this subject a good book is The Art and Science of Low-Carbohydrate Living – by Volek PhD, RD, Jeff S. and Phinney MD, PhD, Stephen D.

In basic terms there are 3 ketone bodies (2):
• Beta-hydroxybutyric acid – measured using a blood meter
• Acetoacetic acid – found in the urine
• Acetone – is released in the breath

The ways to measure each are:
1) Using a blood ketone meter
The blood ketone meter accurately measures ketones. And is relatively easy to perform at home once you have the meter. It requires a skin prick using a lancer which usually comes with an all-in kit. The biggest issue with these kind of meters is the price of the test strips. These can vary in price depending on where you buy them from and the type of meter being used.

The precision Xtra by Abbott is a reliable meter, though I’ve not seen the strips as cheap as the Keya Smart meter.
The Keya Smart meter works out around £71p per strip once you take into account the postage of the strips.
Keya are also bringing out a new meter especially designed for those interested in nutritional ketosis.

Their website is
When measuring blood ketones, the range for nutritional ketosis is 1.0 – 3.0 millimolar.


2) Breath analysis
If you are not willing to spend out on a blood meter with the recurring fee of the strips then a ketone breath analyser might be for you. Once you have purchased a device you can keep reusing it without any additional cost.
One of the best-known ketone breath analyser is the Ketonix
The breath ketone analyser does not correlate to blood testing as they measure different ketone bodies (3). The breath analyser gives a good indication to whether you are burning fats for energy. If you get a low reading, you’re probably burning glucose for energy and a high reading indicates you are using fat for fuel.

Ketone breath readings can be skewed if you do not breathe into the analyser correctly every time, have recently; drunk alcohol, exercised, or even eaten a large amount of garlic (4).
The Ketonix uses a traffic light system of colours to show your level of ketosis.








Blue = no or very small trace of ketones
Green = small trace of ketones
Yellow = moderate trace of ketones
Red = high trace of ketones

The colours show on the device itself and also when you use the Ketonix software which displays an image resembling a rev counter. To use a breath analyser, you take a normal breath and then exhale into the meters mouthpiece, fully expelling all air from your lungs. This is important as the ketone concentration is in the last 15 seconds of air out your lungs. The needle on the rev counter will then show your level of ketosis.

If you want a cheaper option to the Ketonix you could investigate the Keto Detector v.2 on sale for $24.95

3) Urine Strips
This is the cheapest way to test ketones but is only effective during the first 1-2 months of your ketogenic journey. The reason being, as your body gets better used to using ketones less spill out into the urine. Therefore, if you initially had positive urine strips, then negative results 1 month later but your diet hadn’t changed, it could mean that you had become fat-adapted.
When you become fat-adapted your body has become efficient at using ketones for fuel. This is generally where you will find your energy levels pick up and you get the health benefits of the ketogenic diet.

In a fat-adapted state which ever method you choose to measure ketosis may show lower levels of ketones than when you start.

4) Your Own Analysis of your Bio feedback
If you are exceptionally in tune with your body or you have used some form of testing in the first month then you may have a good idea to whether you are in ketosis or not. Some people notice it in their breath which can smell of pear drops or find their taste becomes metallic or sweet. You can also use your bodies bio feedback to give you clues. If you experience little to no cravings, can go long periods without hunger and have good energy levels you may well be in ketosis.

I believe testing is important if you are not getting the results you want from trying the ketogenic diet yourself for at least 8 weeks.

1. Qiao Y, Gao Z, Liu Y, Liu Y, Cheng Y, Yu M, et al. Breath ketone testing: A new biomarker for diagnosis and therapeutic monitoring of diabetic ketosis. Biomed Res Int. 2014;2014.
2. Prabhakar A, Quach A, Zhang H, Terrera M, Jackemeyer D, Xian X, et al. Acetone as biomarker for ketosis buildup capability – a study in healthy individuals under combined high fat and starvation diets. Nutr J. 2015;14(1).
3. Ketonix. KETONIX® Reusable Ketone Breath Analyzer – Troubleshoot issues [Internet]. 2017 [cited 2017 Oct 21]. Available from:
4. Anderson JC. Measuring breath acetone for monitoring fat loss: Review. Obesity. 2015;23(12):2327–34.

I can only take on 4-5 people committed to train together for the next 2 months.

In 8 weeks if you follow this programme you can expect to drop at least a dress size.

If you are up for the challenge and want to accelerate your fat loss, please read on.

I am offering 2 group personal training sessions each week on Monday and Friday at 7:15 – 8:15pm. These times may be adjusted depending on what suits the class best.

To help encourage you further on your weight loss I will also give you a nutrition plan to follow.

From experience I know the more contact I can have with you the better your results.  So I will also organise a closed Facebook group where you can ping me questions and get additional support.

All this for just £80 a month

Send me an email if you would like to reserve your place as spaces are limited.

If weight loss is your goal, what are you prepared to do to make that happen?  Arbitrary thoughts of wanting to lose X number of pounds or be certain clothing size, isn’t going to cut it.

Have you ever wondered why, this seemingly simple task of making better food choices, becomes a mammoth challenge?

People either waste money on:
•    Weight loss supplements – fat burners etc
•    Weight loss, bars and shakes which are often full of strange chemicals
•    Faddy diets – such as; cabbage soup and counting calories, colours, points etc
•    Gym memberships and either not going, or not regularly enough, or only give a half arsed effort there.

Don’t get me wrong all those things could work, but 99% of the time they probably won’t; why?

Do you prefer having pleasure or pain?

You may think what a dumb question. Who in their right mind would want pain? Exactly my point, well, unless you have some kind of quirky fetish that is.

As a human being you are hard-wired to avoid pain (makes sense, you wouldn’t want to keep burning your hand by touching something hot). You are also wired to seek pleasure and conserve energy.

Now you can understand why many diets are so problematic. If you want to lose weight, but think about all the foods you won’t be able to eat about, or having to avoid certain restaurants, turning down chocolates at work, having to prepare food in advance, battling with your cravings etc then all that does is equate to massive PAIN!

Not exactly appealing or motivating…no wonder it doesn’t work! Your brain is wired to avoid pain.

It’s the lure of having pleasure now that destroys weight loss attempts. How many times have you been on ‘a diet’ or ‘being good’ when something has happened at work, or you are stuck in Starbucks confronted with the cake counter, when that tempting thought drops into your mind?

The OMG, that looks so good, the saliva starts to build in your mouth as you eyeball the cake/biscuit/muffin/pizza/chocolate, the feeling of pleasure builds up and the annoyance of having to restrict leads to a “just one last blow out, then I’ll be ready to stick to the diet” or “sod it, I’m miserable dieting”.

Before you know it, you are sitting down with a tempting slice of whatever you choose that’s ‘off diet’ in front of you, at this point you’ve gone too far to turn back,  moneys been spent and you have justified all the reasons why you’re ‘allowed’ to have this treat now.

The instant enjoyment of that ‘treat’  in reality only lasts a few seconds or minutes before the reward quickly gets turned into self loathing and  shame; fuelling the belief that ‘I’m not strong enough, or motivated enough, or there’s something wrong with me’.

None of that is true!

We all crave pleasure, which is why if weight loss is your goal, it has to become pleasurable, right now!

When people talk about their weight loss goals, I hear a lot of, when I get to X pounds then I’ll be happy. Let’s just look at that.  If, for example you have two stone to lose, that could take 14 weeks or so. Which, is not a long time in reality, it only seems a long time if you see pain for 14 weeks. To stick at that would be near on impossible! 14 Weeks of pain, not very compelling is it?

What is the answer?

Feel good right now about losing weight, seems obvious, but you may wonder ‘how am I going to do that?’ especially when diets, restriction, etc equals pain.

This is my take on it, step by step.

1.    Write down your goal. Your goal needs to be pleasurable, such as; having more energy, a toned slim physique, buying cool clothes, feeling more confident, achieving want you want in your life etc. Know why you want this for yourself, get it down in writing and find pictures to illustrate your words. Carry your goal around.  Everyday imagine yourself as your new physique and feel great about it. The more excited you can be about this and imagine it in your mind, the more your unconscious mind will connect to what you want and help you to achieve it.
2.    Work out your strategy:  how much exercise are you going to do – what will you do to make that more pleasurable? For example, I love listening to podcasts when I walk. Not only am I exercising but also getting an additional education at the same time.
3.    What is you nutritional strategy going to be? You can still lose weight and eat amazing foods! If you don’t know how, get in contact.
4.    Have an affirmation that you constantly repeat to yourself, such as every day I am getting healthier and healthier, or slimmer and slimmer.  When you say this to yourself, picture yourself in your mind at your goal weight and feel how that will be, how confident, positive etc. This way you are bringing pleasure into the moment and feeling good right now!
5.    Google some recipe ideas, there are tons out there. Find things you would enjoy making, have fun being a culinary whizz. Doesn’t matter if you currently  are a can’t be bothered to cook type, anyone can learn to make simple food!
6.    Change what you think about yourself, for example if you think of yourself as being fat, then you’ll stay stuck. Remember the Nike advert, with the words “I am an athlete” next to ordinary looking people. Whatever we call ourselves we become, so give yourself a fun title.

Every time you turn away a chocolate bar, or stick to your plan etc, pump yourself up, feel good, because the more pleasure you can feel now the more you will be compelled to lose weight and stick to your goal.

If you feel good every minute, hour, day that goes by that you stay strong that is more empowering, more thrilling, reshapes the way your mind works, changes your life and every single future goal you do…. That’s how to get pleasure losing weight now, even though it may take some time for your body to look physically how you want. And that bit is just the icing on the cake that will come when you’re consistent with seeking pleasure by choosing to be healthy instead taking the quick fix that only brings long-term pain.

If you want a fun way to get fit, join me for some weekly classes going to start on Tuesday and Thursday mornings, email me to find out more.

#kalihealth, #personaltrainer, #fitnessclass, #weightloss, #getfit, #nutritionaltherapist

This is something I’ve heard all too often over the years…It’s ok if I eat ‘XYZ Rubbish Food’ I’ll burn it off at the gym.  That approach simply doesn’t work. In fact you will be forever chasing your tail with that approach.  Which is why you see so many people at the gym, pounding away doing the same ole cardio week in, week out. Yet, never getting to that body shape they are so desperately trying to achieve.

Aerobics to lose weight….think again

Think about it, if it takes roughly an hour to burn 493 calories in a high impact aerobics class for a 157 pound person (11.07 stone) then that’s a lot of sweat and effort to burn up last night’s dessert. To keep eating the same foods, and then exercising like crazy  to hope to keep off the extra calories, is not an effective strategy, not only is it demoralizing but why go through all that stress?

Eat right and lift weights

Eating the diet we were designed to eat will keep you from feeling hungry, give you more energy and allow you to strip off the fat. We were designed to eat food which can be pulled from the ground, plucked from a tree and also hunted. We were not designed to be eating processed, Frankenstein foods.

Lifting progressively heavier weights will give you an athletic looking physique, when you get your body fat low enough to see the muscle under the fat.

So ladies do not be put off by lifting weights, you won’t suddenly end up with bulging muscles and a square jaw…unless you start taking steroids that is.  Which is how women end up looking like  guys. We produce little testosterone and don’t pack on muscle that way. Training 2-3 hours of weights a week will simply not turn you into a muscle Mary.

Muscle does burn slightly more calories at rest than fat alone.  This is one reason why shifting that fat to muscle balance works in our favour.

Major fat burner

Use interval  training with your weight lifting. It can boost your metabolism for as long as 48 hours after your workout, as opposed to aerobic training which returns to normal almost immediately. If you want to get a taste of what this is, join me for one of my mini classes. Email me for more details

Strength training  places extra demands on your body which is necessary  to develop a toned physique. When you strength train it causes microscopic tears in the muscle, don’t worry that’s what we are trying to achieve! In the recovery time it repairs and builds new stronger muscle, strengthens tendons, ligaments and muscle tissue.  Weight bearing exercise also increases bone density which starts to gradually get lesser as we get older, and for women especially after the menopause, so it is one of our defences against osteoporosis.

The bottom line is to get the right nutrition in place otherwise you may never reap the rewards of your hard work. Train hard, lift weights, get the heart rate up and enjoy the challenge, not only will your body become stronger but your mind will too.

If you are in turmoil about your weight, then please read on, this blog post is for you.
I don’t want you to suffer anymore as I know how detrimental it can be to your self esteem.  On one hand you have all the good intentions of eating healthily and staying focused. But it can all go to hell in a hand basket within seconds. Any slightest little negativity you feel in your body can have you scurrying off on auto pilot off to the shops to buy some comfort food.  That’s how I used to live anyway.
This whole cycle can feel like utter madness!



Here are 5 simple yet powerful steps to stop this whole cycle in its tracks.
1.    Stop saying to yourself you are weak, you can’t lose weight, you’ll always be this way. Or whatever other negativity pops into your head. You can do this, people lose weight every day.  It is possible for you to lose weight! Yes, you will have slip-ups that’s part of the journey, but if you stick with it, you will ultimately triumph.

Come up with a new mantra for yourself, and use this to block out the negativity in your mind.  Sometimes you just got to Act “as if”. Meaning focus on the success before it’s happened. Tell yourself “each and every day I am closer and closer to my ideal weight”.  Go on do it!

2.    Set your alarm for 30 minutes earlier and get out the door to walk. This is possible, sure sometimes the weather might suck, but ultimately you are making things happen by doing this. You are starting to take action on what you want. This is crucial; no-one can do this for you. Bypass that lazy bit in your brain that wants to stay nice and warm. Prove to yourself you can make change.

3.    Use a sound dietary strategy. What doesn’t work is faddy diets, calorie restriction, being hungry and not enjoying the foods you can eat. The dietary plan needs to be nourishing, contain real foods, suppress hunger, cravings and be providing you with energy.  A low-carbohydrate-high-fat diet does all this, when implemented correctly.

4.    Get enough sleep, ideally 7-9 hours a night. Lack of sleep can cause cravings for sugary, high carb foods. If you haven’t managed to sleep well for whatever reason, know you have to be really vigilant with yourself. Giving into those cravings won’t help the situation. In fact low-carbohydrate-high-fat foods (eggs, avocado, salmon) can blunt the craving signal. On these days it’s better to eat more fat than to begin the carbohydrate/cravings roller coaster.

5.    Keep focused on what you want! If you want to be a slim size 10-12, think about how good you’ll feel when pulling on those slim cut jeans. No food tastes as good as slim feels.

I’m rooting for your success, if you have any questions please drop me a line.

No I haven’t gone mad..erm ok, madder than usual. Gremlins is a term some of us coaches use, to describe the nagging internal voice that tells you, “why bother, you’ll never be able to do that”, “you’re not good enough”, “go on another biscuit won’t hurt, you can start the diet tomorrow”.  Any of this sound familiar?

We all have our own personal Gremlin, or maybe a few of them.  I think I have a whole Gremlin networking federation in my head at times. Rest assured though, your Gremlin, maddening as he is has your best interest at heart.  Your Gremlin doesn’t like change.  He wants you to stay safe in your comfort zone, he doesn’t like challenge. As soon as you start thinking about changing something, he may start telling you very convincingly all the reasons why that would be an unpleasant thing to do.

The thing is comfort zones are only comfortable for a short while, everything we want most in life is just outside, in that slightly more uncomfortable area.  It doesn’t stay uncomfortable for long though, and often it’s never as hard as we may have imagined it to be.

Feel the fear and do it anyway or  “sometimes you just have to jump, and build your wings on the way down”. By getting out of our comfort zones we grow more as a person.  Every time we make the plunge for what we want we become stronger to the  Gremlin chatter.

Arguing with your Gremlin is futile as arguments are a big energy drain.  So how do you tackle this slippery character? Sometimes he can be very convincing, so much so you end up believing what he says.  “We are the only thing that ever stops us achieving any thing in life, there is nothing outside that stops us, only our Gremlin excuses that we adopt as our own”. Sure it’s not always easy but the more we overcome our Gremlin excuses the more our world changes.

Typical Gremlin excuses are

I haven’t the time

I can’t afford it

It will be difficult

It will take a long time

I’m not strong enough

I’m too big, tall, short, old etc

I’m just not that kind of person to do….

I’m not good enough/not worthy/un-lovable etc

Have the cake you deserve a treat, you can start the diet Monday

5 ways to tackle your Gremlin

1.     One way is just to create a bit of space and recognise your Gremlin is agitated.  Listen to him, even write it down, he wants his say, let him have it. Now what is it you want to do? If you follow his advice will it help you or hinder you towards your goal?

2.     Note your Gremlins advice, thank him for sharing then tell yourself out loud in the mirror,  “I am going to do – – – – – –  as this something I want and I am choosing to do for myself”. You will be more fulfilled, happier and feel like you have achieved something worthwhile than if you listen to your Gremlin.

3.     Tell yourself the voice is just your Gremlin it’s not who you are. You are not your Gremlin. Stay present and observe these thoughts, do your best not to get sucked into his chatter. Visualise your Gremlin, give him/her a name, this can then create a silly image in your mind which will lessen the effect of the negative words.

4.     Listen to your Gremlin, then close your eyes and focus on your breath. Noticing your  breath will give you something to concentrate on as oppose to the Gremlin chatter. Bring all your attention to your breath in and breath out. Put your hand on your heart, and connect with that deeper part of you. Ask yourself, what is it that you really want?

5.     Get really determined, know you are always have choice.  You are master of your destiny, you can decide what to do.  Choose to ignore his advice and instead go for it!

If you want to read more about Gremlins check out a book by Rick Carson called ‘Taming your Gremlin

When it comes to setting weight loss goals many people are only focused what scale weight they think they should be. 

You can lose body fat and gain muscle mass which does not get taken into consideration on your home scales.  In that scenario losing 5 pounds of body fat and increasing muscle by 5 pounds would equal a 0 pound loss on the scales, but your clothes would probably be feeling looser.

What we are really after in our weight loss goals is fat loss, but scale weight does not show this. Even the body fat measurements on bio-impedance scales can be pretty inaccurate depending on how they are used.

Generally when people lose weight they lose some fat, muscle, other body tissues and water. The preferable state to be in would be losing predominantly fat and retaining or even increasing your muscle mass.

If you lose excess fat it will improve your health and help to make you look and feel how you want too.

People that lose a lot of everything (muscle, fat and other body tissues) can end up smaller versions of themselves but without the muscular tone which would really give their physique a great shape.

So, it’s not just about what weight you want to be, but more about how much fat you want to lose. With that being said it’s a little difficult to measure true fat loss at home and it may be hard for you to visualise.

This is why making goals around clothing sizes might be a more useful target than just an arbitrary digit on the scales.  If you want to get from say, a size 16 to a size 10, then you have a measurable goal to aim for. If your waist band goes down, it is generally a good sign.

The clothing goal can then be broken down into 3 mini goals. The first could be to wear size 14 regular fit jeans comfortably. The second goal may be to slide into a slim pair of size 12 jeans, and the third being to fit a skinny pair of size 10 jeans. It could be easier for you to imagine achieving each mini goal as it is not that far away from the last size.

Picking a clothing goal is nice and measurable too, the clothes will either fit or not. Choosing the same shop to buy your clothes in might be sensible too, as the sizes do seem to alter from shop to shop.

If you have a lot of weight to lose, make 3 mini goals and you can always make another 3 after that.

Using mini goals can be applied to anything you want to achieve to make it feel more doable and less overwhelming.