ZAVA UK

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! 👇

27/12/2025

🥗 Christmas Leftover Meal Prep: 4 Recipes to Reset Your Routine

The holidays are over, but your leftovers are actually your best ally for getting back on track! Instead of heavy post-Christmas meals, use that turkey, ham, and roast veg as a high-protein, zero-effort base for a week of balanced eating.

Your Leftover Meal Prep Menu (High-Protein & High-Fibre):

🍗 Turkey & Lentil Soup:
Shredded turkey added to a light broth (chicken stock) base, loaded with lentils, chopped carrots, celery, and a handful of spinach.

🥔 Healthy Bubble & Squeak Patties:
Mash up leftover roast potatoes and root veg. Mix them with cabbage or kale, form small patties, and pan-fry them lightly in olive oil (not goose fat).

🌶️ Quick Ham or Turkey Stir-Fry (Fast & Lean):
Slice leftover meat thinly. Toss it with a bag of frozen stir-fry vegetables, a light soy sauce, and ginger.

🥪 High-Fibre Leftover Wraps:
Combine shredded turkey or ham with Greek yogurt (instead of mayo) and Dijon mustard. Serve inside high-fibre wraps with a handfuls of mixed salad leaves.

Your goal is consistency. Use these easy meal conversions to make your first week back to routine seamless – without wasting food or feeling like you need to “start over”.

26/12/2025

The holiday feasts were fun, but if you’re feeling heavy or guilty today, it’s time for a mental reset! Remember: One day of festive food won't break your progress. Only a lack of long-term consistency will.

The key to getting back on track is focusing on simple wins and moving forward, not punishment.

Here are 5 strategic steps for a guilt-free reset:

🧠 Be Compassionate: Let go of yesterday's food choices completely. Guilt and shame are the biggest obstacles to long-term success. Your only job is to make your next choice a healthy one.

💧 Flush Out Water Weight: Increased salt and carbs over Christmas lead to water retention. Drink plenty of water and herbal teas today to help flush out the temporary scale increase.

🗑️ Remove Temptation: Get leftover festive foods, snacks, and alcohol out of the house. Replace them with prepared, healthy snacks (nuts, fruit, veggie sticks) that support your reset.

🥗 Prioritise Protein & Fibre: Focus on lean protein and high-fibre foods (vegetables, legumes, whole grains). These are crucial for boosting fullness and stabilising your energy after carb-heavy meals.

🚶 Don’t Make Exercise a Punishment: Don't start with extreme workouts. A gentle walk, a stretch, or light strength training will improve your mood and aid digestion - it is about building sustainable activity back into your routine.

Key Message: Avoid crash diets or quick fixes. The best way to reset is to simply and steadily resume your normal, healthy routine today. Consistency always wins

25/12/2025

🎄 A Christmas day reminder for your weight loss journey

Christmas Day won’t undo your progress. One day of festive eating is a normal part of life, not a setback.

Today, enjoy your food mindfully and without guilt. Whether it’s ham, roast potatoes, cake or pudding – slowing down, tasting everything and stopping when you feel satisfied can help you stay connected to your goals without restriction.

A temporary scale increase is normal and usually comes from water, salt and fullness - not fat. It almost always settles again once you return to your regular habits.

The most important part isn’t avoiding festive food, but avoiding feeling guilty about enjoying it, and getting back on track tomorrow!

24/12/2025

🔥 How many calories do you burn sitting by the Christmas fire?

Even when you’re relaxing, reading, or scrolling through your phone, your body is constantly burning energy to fuel essential functions like breathing and circulation. This baseline energy use is your Basal Metabolic Rate (BMR).

Find out exactly how many calories you burn just keeping warm around the fire this Christmas with our BMR calculator ➡️ https://tinyurl.com/bmr-christmas

Why does your BMR matter during the holidays?

💡 It's Your Baseline: Your BMR accounts for 60-75% of your total daily calorie burn. It's the minimum energy required to keep you alive - even when you're doing nothing!

🎄 Crucial for Planning: During the festive season, knowing your BMR gives you a realistic, stable figure for setting a sensible daily calorie budget. This helps you keep on track during the holidays.

Use our free BMR Calculator to find your Basal Metabolic Rate. Learn the calories your body burns at rest and understand your body's baseline energy needs.

24/12/2025

⚖️ Is maintaining weight harder than losing it?

Many people are surprised to find that maintaining weight can feel harder than losing it. Not because the habits are more difficult, but because the challenge shifts from physical to psychological.

During weight loss, the scale often provides a steady stream of “wins”. Every drop releases a little dopamine – a built-in reward that keeps motivation high. But when you're maintaining your weight, you're not getting that same reward.

Here are 3 reasons why weight maintenance feels less rewarding than losing weight:

📉 The Scale Stays the Same: The visible, quantifiable progress stops. Your primary source of external validation disappears.

✨ The Reward Fades: The familiar "dopamine hit" from seeing the numbers drop fades away, making the daily effort feel less exciting.

😞 Lack of a Clear Goal: The "finish line" of weight loss is gone, and the long, sustained effort of consistency suddenly feels aimless.

Here’s what can help:

🌿 Shift your focus to non-scale victories
Celebrate more energy, better sleep, improved fitness, and steadier mood, not just the scale.

🏋️ Set Performance Goals
Replace weight goals with new targets focused on strength, endurance, or fitness performance (run a 5K, lift heavier).

💙 Acknowledge consistency as progress
Maintaining your weight is evidence that your habits are working.

Long-term success comes from finding motivation beyond the numbers. Recognise that maintenance is progress.

22/12/2025

🎄 How do people maintain weight loss during the holidays?

The holidays can feel challenging when you’re trying to maintain weight loss, but success usually comes from strategic planning, not rigid restriction. Trying to be “perfect” often backfires, while working with the season rather than against it can support long-term progress.

Here are three approaches that many people find helpful:

✨ 1. Practice Mindful Eating
Slow down, taste your food, and check in with fullness. Mindfulness can make indulgence truly satisfying and intentional, not chaotic or guilt-driven.

🥗 2. Control the controllables

Focus your energy on the simple choices you make throughout the day:

🍗 Prioritise protein and vegetables first on your plate.
💧 Limit liquid calories (like alcohol or sugary drinks) where possible.
🥗 Choose lighter, high-fibre meals outside of the main festive occasions.

Small shifts like these can make festive meals feel more balanced.

🚶 3. Prioritise movement
It may be cosy by the fire, but gentle activity such as winter walks support energy and mood. Frame movement not as punishment, but as an essential part of feeling good.

💙 The key to maintaining weight this Christmas:

Maintenance isn’t about avoiding treats – it’s about navigating them with confidence and intention. Allowing for planned, guilt-free indulgence can help prevent bingeing and protect your long-term success.