Mind Over Diets

26/02/2024

Why Am I Not Losing Weight On A Calorie Deficit?

See full post on: https://mindoverdiets.com/why-am-i-not-losing-weight-on-a-calorie-deficit

Why Am I Not Losing Weight On A Calorie Deficit?

1️⃣ You're not in a calorie deficit.
2️⃣ You're not tracking everything.
3️⃣ You're guessing portions.
4️⃣ You're not consistent.
5️⃣ You're not as active as you think.
6️⃣ Gaining muscle?
7️⃣ Your calorie needs may have dropped.

Summary:
If you're not losing weight, you're not in a calorie deficit. Things change when you're losing weight, and it's essential to assess your situation and try and identify what the next best steps forward might be. You needn't throw in the towel. Take a moment, and take some time to consider your next move.

If you found this post useful, hit the like button!💥

13/02/2024

See full in-depth post on https://mindoverdiets.com/is-brown-bread-good-for-weight-loss

🍞 Is Brown Bread Good For Weight Loss? 🤔

Ever feel like bread is the enemy of weight loss? Here's everything you need to know about brown bread and whether it can help with weight loss:

🌾 Brown Bread Basics (Compared to White):

- Higher in fibre (good for helping you feel fuller, and digestion!).
- Packed with more vitamins and minerals.
- Each medium slice contains around 4g protein.
- More complex carbs for more sustained energy.

🤷‍♀️ Weight Loss Considerations:

- Weight loss need not involve banning bread. Weight loss ultimately comes down to your calorie INtake vs OUTput.
- A medium slice is around 90-100 calories, so can fit into most peoples' daily plan with ease.
- Brown bread may keep you fuller longer, aiding weight loss efforts (we all know hunger is one of the hardest parts of weight loss!).

However, while brown bread is superior in most ways...

🤔 Your Preference Matters:

- Enjoyment is key! Choose the bread you like for long-term success.
- Sustainability matters – make changes you can stick to, don't make them because "you should", even if you don't enjoy them.
- Weight loss and food enjoyment can go hand in hand!

📊 Summary:

- Adding brown bread won't magically melt away pounds.
- Opting for brown over white can aid in satiety (fullness) and nutrient intake.
- Weight loss is a journey; sustainability and enjoyment matter.

And finally, remember, bread is not the culprit! 🍞💪

07/02/2024

See full post on Instagram:

Weight Loss & Weigh-Ins: What to Do?

The frequency of weigh-ins is a personal choice, and here are some approaches:

1️⃣ Once a Week:
✅ Regular check-ins for plan adjustments.
❌ One-off weights may not tell the full story.

2️⃣ Once a Month:
✅ Allows time for changes to show.
❌ Pressure on a monthly weigh-in can be disheartening if things don't go your way.

3️⃣ Once a Day:
✅ Averages out daily fluctuations to give you a clear idea of the direction your weight is going overall.
❌ Daily emotional responses to the ups and down can be frustrating if you tend to respond emotionally when the scale doesn't say what you want it to.

4️⃣ Not at All:
✅ Focus on well-being beyond the scale.
❌ Progress may be less obvious.

📌 Summary:
🔍 Personal preference matters most.
🛠️ Treat the scale as a tool, not an emotional gauge.
💪 Your journey, your rules—find what works for you! There is NO best way.

28/11/2023

🍳 The Breakfast Debate: Weight Loss Edition 🏋️‍♀️

Read a more in-depth version of this post on my website (link in bio!).

Thinking of skipping breakfast for weight loss? It's not that simple! Research suggests it depends on YOU.

🚫 Skipping breakfast to lose weight? It might not be the magic solution! Studies suggest that if you usually have breakfast but skip it, you could end up eating more later to compensate.

🍽️ Thinking of including breakfast for weight loss? It's not a one-size-fits-all solution. If you're not a breakfast person, adding it might lead to consuming more calories, making weight loss challenging. It might also help you manage hunger. It's all about trial and error and seeing what suits you better.

🔥 Does breakfast kickstart your metabolism? While it may temporarily increase metabolism, the overall impact on daily energy burn is minimal.

🍳Food matters! A protein-rich breakfast keeps you fuller longer, potentially making the process a little more manageable for you.

Conclusion: To breakfast or not to breakfast? Your call! Whether you're a breakfast lover or not, the key is finding what works for YOU. There's definitely no "right way".

Do you breakfast, or not?

24/11/2023

🌟 Weight Loss and Working From Home: A 5-Point Guide 🌟

Read a more in-depth version of this post on my website (www.MindOverDiets.com)!

🔍 Understand Your "Why"

Dig deep into your motivations. Use the "5 whys" technique (described in more detail on my website). Truly understanding why you want to lose weight helps to keep you on track when things get tough.

🍽️ Calories Rule

No need to count calories, but it's important to understand their role. Weight loss = fewer calories in than out. Adjust based on your activity levels. It sounds too simple, but it's the key!

🥗 Choose Wisely

Quality over quantity. Go for nutritious, filling meals/snacks over foods that leave you hungry shortly after. It's not about cutting out 'fun foods' but making choices that support your well-being and weight loss efforts in the right way.

⚖️ Watch Those Portions

Even healthy foods have calories. Be mindful of portions; smaller plates, wait 15-20 mins after eating to assess hunger. Overeating on healthy food is still overeating.

🏃‍♂️ Move More, Snack Smart

Working from home can mean less movement. Aim to plan physical activity into your day. It's so easy for a decrease in activity to lead to weight gain. Move more, snack smart.

👉 To Sum It Up:
Weight loss is a consistent calorie game. No need for extreme diets. Focus on what works for you, and use the above points to guide you.

Give my page a follow if you're interested in seeing more work from home related weight loss content!

14/11/2023

🏡 The Work From Home Weight Struggle: 6 Reasons You Might Have Gained Weight Working From Home! 💻

Check out the full post at: https://mindoverdiets.com/why-working-from-home-can-lead-to-weight-gain

Embracing the home office life? Great! But beware of these sneaky culprits that might be leading to unexpected weight gain:

1️⃣ Snack Attack: 🍪🥤 Working just a few feet from your home kitchen can lead to frequent snacking. It's not that snacks are evil, but overconsumption can tip the calorie scale.

2️⃣ Stress Eating: 😩🍔 WFH can heighten stress levels, and emotional eating might become a coping mechanism. Balancing work and home life is trickier when they share the same space.

3️⃣ Social Isolation: 🍱👥 Less office banter can lead to feeling lonely. Emotional eating often follows, and nobody tends to reach for the fruit bowl when they eat their emotions.

4️⃣ Aching Muscles: 💼💪 Prolonged sitting and repetitive movements can cause muscle pain. Less movement and increased snacking are more likely to result in weight gain.

5️⃣ Cup Calories: ☕🍪 That innocent cup of tea or coffee? It might be adding more calories than you think, especially if you have many cups each day, and they come with milk and sugar. ☕

6️⃣ Step Shortage: 🏠💤 No commute means less daily movement. Those steps to the office, printer, or kitchen add up, and their absence can lead to weight gain.

Conclusion: 🤔 Working From Home certainly has its challenges. Recognise them to help you manage your weight. It's about finding solutions, not dwelling on the negatives!

Comment below with any other reasons you think there might be!

Registered Dietitian specialising in working one-to-one with men wanting to lose weight while working from home. Save time and frustration, let’s work together!

02/10/2023

Hi, I'm Rob!

I'm a registered dietitian specialising in weight management (weight loss). I created Mind Over Diets to support people just like you, people who've had enough of weight loss "quick fixes".

I've been there, I was a walking example of a yo-yo dieter, where I could "stick to my plan" for a week or two, lose a few pounds, have a "cheat day" and quickly regain any weight I had lost. But I would quickly resort back to the *amazing* plan I had previously followed, because it clearly worked, right?!

Mind Over Diets has come about through struggles of my own, but also encompasses the struggles of many other people, and quite possibly even yours. My intention is to create a source of information, mainly related to weight loss (my area of expertise), where you can find easily-digestible (pun intended) information to help you and many others with their weight loss aims. Weight loss is bloody tough. Let me try and guide you, so you don’t have to keep making the endlessly frustrating mistakes you’re making right now.

Rob
Mind Over Diets
www.MindOverDiets.com