How hormones affect your weight

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For a very long time I believed that weight management is simple – calories in versus calories out and there’s nothing more to it than maths. But there was obviously something missing! What’s up with all the cravings, and why am I not slim yet even though I eat so little? If sugar is supposed to give you energy, why is it that I want to take a nap 20 minutes after I finish eating my doughnut? Say Hello to my friends, Insulin and Cortisol. They’re good guys, they both do very important jobs and you want them around. However, you want them in theRead More →

why we love food

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Let me give you a warning: you might not like my answer (and I’m 100% OK with that). But part of reaching my goal weight after going up and down so many times was keeping an open mind and accepting that I might be wrong sometimes. 1. The animal brain I know we all think that we’re a highly evolved species. We’re capable of planning ahead, do math (well, some of us), work a computer, invent new things, lie, and many others that no other living being can do. But when it comes to chemicals in the body, we’re still animals. And the easiest exampleRead More →

eat carbs blog title

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In my first phase of weight loss, four years ago, I had to make a few changes. I gave up most carbs (though I was allowed to eat them on exercise days) including some fruit, dairy (I wasn’t vegan at the time) and processed meat. Everything was lean, clean, and home-cooked. Of course, I lost a lot of weight in the first month and then I was allowed to slowly re-introduce whatever I wanted in my diet, as long as I kept a daily calorie intake of 1200kcal. That was ridiculously low, and I talk about it in this video. Every phase of my weightRead More →

HEALTHY eating guidelines

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Disclaimer: this will not apply to you if you have a condition that requires a specific diet – food allergies, intolerances, diabetes, etc. I am not a medical professional and I’m only qualified to offer advice in regards to exercise or general healthy eating. If your New Year resolution is to eat more healthily, I got you covered! This week’s post is all about healthy eating guidelines and how you can improve your diet bit by bit. We tend to make healthy eating much more complicated than it is, mostly due to the food industry that tries to sell us products. It’s normal, they haveRead More →

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It’s week 3 of our March challenge. On week 1 we talked about batch cooking, on week 2 I gave you a simple formula to create meal prep recipes and now let’s talk portion control. The simplest way to put it is this: if you want to maintain the weight you have you need to eat as many calories as you burn; if you want to lose, you need to eat less; if you want to gain, you need to eat more. It’s math anyone can do. If you want to know how many calories you need, we explain it in this blog post. OurRead More →

cupcakes blog post title image

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Cravings. Those little monsters living in our bellies that make us think we’re hungry so we’ll overeat, put on the extra pounds, so they have more space to make more little monsters. How selfish of them. Get a room, cravings! All jokes aside, we all have them, and more often than not, we feel guilty when we give in. And unfortunately, I don’t have a secret formula to ignore them. I found out throughout the years that ignoring them ALL THE TIME makes me very unhappy and always ended in a binge. I decided to be smart about it instead, and that works much better.Read More →

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My weight goes up 3-5 pounds now and then depending on many factors – life changes like moving home, how stressed I am, injury or illness that prevents me from exercising or how well I sleep. But there are three things that for me are a sure thing when it comes to gaining weight. The top 3 things that make me put on weight 1. Boredom This is not much of a problem if I’m at home, there is always something to do. But if I’m at work and for some reason I don’t have an immediate task at hand, the first thing I think aboutRead More →

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Oh wow, I finished PIIT28! 28 days of workouts and good food and it’s safe to say that my Christmas belly is long gone. At the beginning of January, I posted my monthly plan and mentioned PIIT28 and DietBet, and I also posted a weekly recap to keep me accountable. Go to Week 1, Week 2, Week 3 to see some of my favourite (or least favourite) exercises and the foods that helped me get to this day. It’s now time for a final recap and the dreaded weigh-in. What is PIIT28*? PIIT is Pilates Intense Interval Training, and 28 is the number of minutesRead More →

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1. There is no magic pill or tea. Weight loss is 80% what you eat and 20% exercise. Yes, both are important and it’s you who has to put in the work. Sometimes I wish I could workout all day and just eat whatever I want, but unfortunately it doesn’t work like this. 2. The only diet that will work is the one you can keep forever. If you opt for short fixes (“lose 10 pounds in 1 week”), the results will also be short term. Think about it: if you only make some changes for a week, you will only see results for aRead More →

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One would naively think that when someone or some company starts to develop and sell a new food product or a chef invents or reinvents some recipe, they actually invest in a lab test that would count the calories based on some complex unknown maths. Well, while there are lab tests behind it, most of the popular foods have had tests done decades ago and industry today still takes advantage of them, without even contributing to the costs of those tests. How do we calculate the number of calories? So you might already know this, if you don’t here it is. Foods are made upRead More →