Whether you like it or not, weight loss drugs are here to stay, so we need to find a way to ensure whoever uses them does so in a way which enhances their life and health in the long term. These weight loss drugs are not a ‘quick fix’ solution. Yes, they are powerful and they offer a solution to a weight management / obesity problem, but in order to see long-lasting results, you will need to adapt your lifestyle and put in the work when it comes to fitness.

I’ve made shortlist of things you need to consider if you do start using weight loss drugs…

5 Things to Consider if You’re Using Weight Loss Injections

1. You still need to move (and lift weights!)
Injections can help reduce your appetite (find out exactly how they work in Part 1), but they don’t build muscle or improve fitness. Regular exercise keeps your metabolism revved up, maintains and builds muscle mass, and keeps your heart healthy – all absolutely crucial for long-term success.
THINK WEIGHTS!

2. Watch your nutrition
Yes, these meds help you eat less, but what you eat still matters. Focus on high-protein, nutrient-dense foods that support muscle growth and recovery. It’s not just about eating less, it’s about fuelling yourself the right way and eating better.
THINK PROTEIN!

3. Build healthy habits
Weight loss injections can’t teach you discipline or help you form healthy habits. Focus on building routines that you can stick to long after the injections stop – like prepping healthy meals, scheduling workouts, and drinking enough water – EVERY SINGLE DAY!
THINK PREPARATION!

4. Stay consistent
Weight loss is a marathon, not a sprint. Injections can jump-start your journey, but consistency is what keeps the weight off – it’s the same whether you’re on the injections or not. Celebrate small wins and keep showing up for yourself, even on those tough, CBA days.
THINK CONSISTENCY!

5. Lean on support
Having a coach, personal trainer, or supportive community can make a massive difference. They’ll keep you accountable, motivated, and on track – especially when the initial excitement of quick progress starts to fade.
THINK KAYE LOUISE FITNESS!

The most interesting part of all this….? These key health and fitness principles are exactly the same whether you’re using weight loss medication or not….!

I help people become better, fitter, healthier versions of themselves and everything we learn and work on is still 100% relevant, perhaps even more so if you are using weight loss drugs.

Ready to get started?
If you’re on weight loss injections, I’d highly recommend adding a fitness plan or regular check-ins with a trainer to make the most of this journey. I’m always just a message away if you need help with any of this – happy to have a chat about your requirements.

The post Part 2 – Losing weight is great, but isn’t enough. How to help yourself. appeared first on Kaye Louise Fitness.

First off – I 100% think there is a place for them and it’s important for me to say; for those using them, those not using them, those curious about using them – I am here to help you all.  There’s no judgement here!  But what I will say is that if you are using them, the need to work with a PT is probably even greater….

Why?

Because GLP-1 injections can reduce appetite and support fat loss, but they cannot imitate exercise or build muscle for you.  There is no jab for that (yet?!).  So please bear in mind that whilst losing fat can be great, losing muscle is absolutely not so we need to do everything we can to preserve and maximise it.

So, I want to help disseminate what I’ve learned recently and also share my views on how I can work with you if you are considering using them, already using them, or considering reducing / stopping your dose…

So…

Part 1 – how do they actually work?

I’ve been doing my research as I’ve wanted to understand this properly…. Here’s a very high level synopsis of what I’ve learned.

• GLP-1 drugs were first used to treat Type 2 Diabetes and the first version was approved in 2007 (originally discovered in the saliva of a monster lizard – WTF?!).
• Most weight loss injections (Wegovy, Mounjaro, Ozempic, etc) work in a very similar way (at a basic level).  They include varying doses of a chemical (hormone) called GLP-1 (Glucagon-like Peptide-1) but they contain slightly different versions and levels of it.

In order to understand how the drugs work, we need to know what happens naturally within the body…

• The body produces the GLP-1 hormone naturally when we eat; its purpose is to stimulate the pancreas to release insulin to help us break down sugars in the food we’ve just consumed.
• A secondary function of GLP-1 is that it tells the brain that we have had enough food.  It’s almost holding up a ‘closed’ sign…  ‘No more food for now please, we are busy processing what you’ve just thrown down your neck!’
• As these sugars get broken down, another chemical signal is released to remove GLP-1 from the body. It’s a quick, efficient, cyclical process, meaning we are often hungry at various times throughout the day when each of these cycles ends.

How do the injections work (simplified version!)?

• The injections contain a modified version of GLP-1, which essentially mimics the same actions as the naturally produced hormone.
• Clever scientists have modified the hormone so it is resistant to being broken down quickly after eating meaning it stays in the body longer.
• The increased availability of GLP-1 tells the brain to trigger the pancreas to release insulin as it thinks it needs to break down sugars from food recently consumed (stabilising blood sugar in the long term)
• The brain is also constantly receiving a ‘digestive system is now closed’ signal, which reduces hunger, removes food noise and suppresses appetite.

In a nutshell, this is how the injections work to aid weight loss.  I have simplified this massively, but I hope it’s helpful!  In Part 2 we will explore how and why it’s so important to eat & train  properly whilst taking these drugs…

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Real talk, No BS.  Sustainable fat loss: yes please.

As a PT and online coach, I wanted to share some honest, practical advice about achieving your health goals this year. No gimmicks, no quick fixes, no hacks, no magic supplements… because [spoiler alert] there aren’t any.  It’s consistency with the basics which will get you results.  

Let’s Talk About Real Weight Loss

First things first: sustainable weight loss isn’t about crash diets / juice diets / detox diets or giving up everything you love. Also, those ‘miracle’ solutions promising quick results? They usually lead right back to where you started. Instead, aim for steady progress of 1-2 pounds per week. It’s not exciting, but it works!

The Truth About Calories (Yes, They Matter!)

Here’s the simple truth: weight loss comes down to calories in versus calories out. If you’re not losing weight while “being in a deficit,” you’re probably not actually in a deficit. Start by reducing your daily intake by 200-300 calories. And don’t forget about drinks! While water, zero-calorie drinks, and simple tea/coffee are ideal, if you absolutely need that fancy Starbucks latte, just track it and include it in your daily calories.

Your New Best Friends: Protein and Fibre

Want to feel satisfied and energized? Pack your meals with protein (aim for 30-40 grams per meal) and fibre-rich foods. Think lean meats, fish, legumes, vegetables, and whole grains. Not only will these keep you feeling full, but they’ll also help balance your hormones naturally. (Pro tip: increase fibre gradually unless you want some unexpected trumpingtons! 😉)

Exercise: Important, But Not The Whole Story

Let’s bust a common myth: you can’t out-exercise a poor diet. That spin class might feel like it burned 500 calories, but the reality is a bit different. Focus on creating your calorie deficit through food choices first. That said, exercise is incredibly important for overall health and fitness. Aim for strength training three times per week and some cardio once or twice weekly. No gym? No problem! There are plenty of excellent home workouts on YouTube.

Practical Tips for Success

1. Eat breakfast within an hour of waking – even if it’s just something small to start
2. Keep triggering snack foods out of the house (or portion them carefully)
3. Aim for 8 hours of sleep (yes, it really matters!)
4. Drink more water throughout the day
5. Increase your daily steps gradually
6. Be realistic with your time – if you spend hours scrolling, you can find 30 minutes for exercise!

The Most Important Part: Being Kind to Yourself

Remember, you’re human! You’ll have days when everything goes off track, and that’s completely normal. Don’t punish yourself with restriction the next day – just get back to your healthy habits. This isn’t a race; it’s about making sustainable changes that last.

You deserve to feel healthy, strong, and confident. Start with one small change, master it, then add another. Before you know it, these healthy habits will just be part of who you are.

A Final Note

As women, we often put everyone else’s needs before our own. But taking care of yourself isn’t selfish – it’s necessary. You deserve to be the healthiest, happiest version of yourself.

Ready to start your journey?  I’m here to help! Please drop me a message with any questions, and let’s support each other in creating lasting, healthy changes…  Remember – I want you to WIN!  

The post How can I lose weight FOR GOOD this year? appeared first on Kaye Louise Fitness.

I’d say there are a few things to keep in mind…. Firstly, you’re a human, so you want to have a good time with those people who mean a lot to you – let that be your priority!  You can enjoy yourself…. Party season doesn’t need to de-rail you!

Here are 5 things to remember this December:

• Enjoy yours-ELF!

Allow yourself the freedom to eat and drink some of the food / drink you might not have on a day to day basis.  Relax and enjoy it, tis the season and all, BUT be sensible and try not to completely over-indulge on these high fat, high sugar foods – moderation comes into play here. Have a couple of crackers with cheese, share a dessert, have a couple of chocolates (and savour them!), just don’t dive head first into the Celebrations tub…!

• MODERATE!

Too much of a good thing can actually be a bad thing.  Eat to enjoy, not because you ‘can’.  There’s no need to eat the full box of chocs in one sitting… you’d probably feel sick if you did, so practice eating a few and then putting the box away.  If after 30 mins you still really want another, have another, but often that short, enforced pause helps you break the binge-eating, mindless-chomping cycle.

• The first sip or bite is always the best!

Think about it – the first sip of wine, the first swig of gin, the first bite of pizza, the first profiterole…. The first bit is always the most enjoyable!  I’m not saying the rest isn’t nice, it is, but isn’t as good as that first bit!  So bear in mind this law of diminishing returns – eat until you’ve satisfied your need for enjoyment – once you have, stop.  This way you get the best of both worlds…

• MOVE MORE

Keep walking, working out and sticking to a regular routine of exercise.  ‘Party season’ is basically one whole month, so stick with routine where you can and flex a little when you need to.  Going out in the evening?  Workout in the morning.  Feeling hungover?  Walk it off before hunkering down on the sofa…  Meeting with friends?  Incorporate a cute winter walk (weather permitting!)

• Stick to the basics

On as many days as possible, stick to your new normal (those habits we’ve been working so hard to form) and smash the basics.  The worst thing you can do is jump off the wagon for the whole month – that will put you right back to square one.  Tick all the boxes you can, every day you can.  And on the days you can’t – enjoy yourself!  GUILT FREE!  And make sure you’re straight back to ticking the boxes the day after.  That’s how you smash your goals.  Doing the basics every day…. GET IT DONE!  JFDI!

Hopefully this helps you navigate the party season with intent…. The intent to continue to work on you and your goals, and the intent to enjoy it.  You can do both, but try to plan rather than just winging it!

Prepare for party season!  And Merry Christmas!

Kaye x

The post How to navigate party season and stay on track with your goals… appeared first on Kaye Louise Fitness.

Sounds simple!  Why don’t we all just massively restrict what we eat for a period of time and lose weight then?!  Because – LIFE! Events happen, special occasions occur, we are short on time, we opt for convenience, temptation is all around us and it’s bloody HARD to be hungry all the time!  

Tracking calories (i.e. logging what you eat in a food diary) is commonplace these days – everyone has heard about it but not everyone does it…  There are apps such as My Fitness Pal (MFP) which you can use to track your calories.  When you join MFP, it will ask how much weight you’d like to lose per week and if you are overweight, the temptation will be to plug in the highest number you can – that’s just human nature – but this will result in the app calculating your target calories to be ridiculously low.  

Technically, there’s nothing wrong with this as the science makes perfect sense.  Keep your calories low and your output moderate and you will start to lose body fat, that is true, but for the vast majority of people (who still want to have a quality of life) it is unsustainable in the long run.  

Keeping calories really low for a period of time results in hunger, low energy, tiredness, low mood and poor cognitive function.  It’s basically no fun for anyone!  And periods of low calorie consumption often lead to high calorie food binges.

Say, for example, you somehow managed to stick to 1200 calories per day all week, Monday – Friday.  By the time Friday night arrives, you are likely to want a break!  You’ve been ‘good’ and you’ve restricted yourself all week, so what’s the harm in a takeaway, or a few drinks, or some of that ‘treat’ (high calorie, high sugar) food over the weekend?  The harm is that too much is often consumed…  A weekend off is around 33% of your whole week – if you have over-restricted during the week, you are likely to over-eat at the weekend and that will essentially put you back at maintenance calories, meaning you are no longer in a weekly calorie deficit, meaning that you don’t lose any weight overtime because you’ve effectively ‘eaten back’ the calories you ‘saved’ during the week.  I wouldn’t recommend this approach to anyone – it creates a poor relationship with food and encourages a binge/restrict cycle, which may not necessarily result in weight gain, but it will affect an individual’s view of how they consume food.  

Instead, I encourage all of my clients to eat within a sensible calorie range ALL OF THE TIME.  I will set calorie targets based on my own calculations and those targets will ensure you are eating within a calorie deficit, but not to the extent that you feel completely restricted with what you can/can’t eat.  No food is off the table (literally).  You can eat whatever you like within that calorie range and you will lose weight over time.  Yes, the rate of weight loss will be slower, but it means clients can still have the flexibility and freedom to live an enjoyable life.  

The difficult part is learning to accurately track what you’re eating and understanding how to stick to calorie deficit effectively, over the longer term.  And it’s this part which I can help with.  There are a number of strategies we can employ to ensure a client’s diet is nutritionally balanced, without feeling restrictive and once this is nailed, it’s easier to stick to, leading to much more successful and sustainable weight loss over time.

The long game wins out here – and it’s much more effective than the binge / restrict cycle so many of us get caught up in.

I offer coaching to clients who struggle implementing this.  Thrive in 5 involves setting targets around calories, but also around movement, nutrition and workouts.  It provides a structure for you to follow and I do this based on your individual circumstances.  It’s a 5 week initial programme where we work on your mindset and make you more aware of your lifestyle choices… I will encourage you to make small, incremental changes which make you feel GREAT and over time, this focus becomes second nature.  

Please feel free to message me about coaching and how I can help you get started on your health and fitness journey.  

The post Calorie counting for weight loss; an approach which actually works appeared first on Kaye Louise Fitness.

Being in a calorie deficit is the single, most impactful thing you can do to lose weight and the only thing, that when done consistently, will result in fat loss…. That is the basic science.

It is true that you can eat whatever you want and still lose weight, as long as you are in a deficit.  You could eat 2 Big Macs and a bar of chocolate a day if you wanted to – and you would likely still lose weight, but we all know that wouldn’t be optimum for your health, your satiety, or your energy levels….

And this is why it’s important to think of calories like cash. You only have a finite amount.

If you only had £100 to last you and your family all week, you would budget and plan and ensure that your money lasted as long as possible and you had everything covered.  You’d probably allocate a large proportion of it to food, transport, bills and you’d probably take a look and see what other commitments you had that week which needed to be paid for.  You would probably shop around, buy cheaper food items for example, and make that cash go as far as you possibly could.

If you are serious about losing weight, I’m suggesting you do the same with calories.  Maximise them!  View it as a challenge if you like!  You have a calorie budget, so maximise it by eating as much as you possibly can, whilst remaining in a deficit.  Being hungry is miserable and unsustainable, so go for those foods which are filling, nutritious and varied – this makes the deficit easier to stick to in the long term.  Make sure you are getting the biggest bang for your [calorie] buck!

One of the easiest ways to do this is by eating lots of veg – it’s cheap, it’s easy to cook, it’s super filling and it’s healthy, meaning you get the benefits of eating ‘well’ without over-eating or being hungry.  Eating protein with every meal is also a great way to feel fuller for longer…

In the society we live in we’ve become conditioned to eating more than we actually need (due to multiple reasons – mainly convenience and lack of understanding) and this has become habitual, which leads to weight gain and potential ill-health over a prolonged period.  Therefore, when we are on a weight loss / health journey we try to break to these habits, but because this is behaviour is engrained, we automatically feel like this is some sort of restriction or punishment when it isn’t.

Instead of feeling restricted, I’m asking you to flip it – think of calories like cash – try and consume as much as possible whilst in a calorie deficit and you will likely have more energy, you will feel satiated and your diet (and therefore health) will improve hugely!  You will quickly realise that eating within a calorie deficit doesn’t automatically mean you will be hungry and miserable, it might even have the opposite effect!

Think about your weekly cash budget; there may be times when you want to splash out some cash on getting your hair or nails done, or going out to meet friends for a few drinks and that is absolutely fine – you may spend a little less on the food shop that week to allow for it and that’s exactly the same kind of attitude I’d like you to have with calories.  Prepare for any meals out, make allowances for the increased calories you’re going to consume when you go out for that meal at the weekend so that when you’re out, you can really enjoy it.

It’s all about changing your mindset and flipping the negative to a positive – if you enjoy looking after yourself in this way, maximising calories and eating food which is satiating, your fat loss journey will be a whole load easier – and you may well enjoy it too!

If you need help getting started on this journey or you have any questions on this please do reach out – I’m here to help.

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And what we eat has the biggest impact on our body composition.

If you’re over weight, it’s usually as a result of a small over consumption of calories over a long period of time. If you consume excess calories, your body stores that energy as fat, and we get bigger as a result…

You do not have to over eat by a lot for the impact to compound over time. The general rule of thumb is that 3500 calories = 1lb of fat. So by that maths you’d only need to over eat by 500 calories every day to put on a pound of fat a week!

Likewise, you don’t need to eat a lot under your caloric requirement to lose body fat over time either. That will also compound too, meaning the larger the deficit, the quicker the fat reduction, but the deficit needs to be consistent. That’s it. Continued calorie deficit = fat loss. The bigger the deficit, the quicker the weight loss. Simple?! Yes. Easy?! Well no! It’s not! Not in the world we live in! It’s why we need to find the balance between enough of a deficit to lose fat, but also not being over restrictive at the same time. Because let’s face it, life is for bloody living.

And that’s where I come in.  There are many ways and principles I work through with my clients in order to make a sustained calorie deficit easier.  The science is still the science – that doesn’t change – but it doesn’t necessarily mean that changing our diet and eating healthier is an ‘easy’ thing to do – at least not at first!

In summary, let’s not be scared of the word ‘diet’ – it’s just what we eat!  And if you need any help understanding what kind of calorie deficit and diet will work for you, please don’t hesitate to contact me, I’d love to help.

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• You have to be prepared to commit to it, fully.

If you sign up with a coach, they will help and guide you through the process and (hopefully!) simplify things for you so it’s not too overwhelming.  However, coaches, no matter how good they are, don’t have a magic wand – the work still has to be done by YOU.  You need to be prepared to buy in to it.  Because it will absolutely be worth it!  

• You must believe you are capable of change.

No matter what you’ve tried in the past, you can still effect a change in how you look and feel – usually made much easier with the right support.  However, if you have a positive mindset and believe you can achieve your goals, it becomes a lot easier to demonstrate the behaviours which will lead to you achieving what you set out.  ANYONE can change, no matter their age, size, history, genetics… it is absolutely possible – so believe it for yourself too!

• You must give it chance.  Trust the process. 

Many people fail because their expectations are too high and unrealistic; when they don’t see results as quickly as they expect, they give up.  Please don’t do this!  I tell clients from the outset that fat loss takes time, especially if you want to enjoy life at the same time (which is so important – of course we want that!)!  Focusing on the basics and doing this day in, day out will deliver fat loss results.  Progress may be slower than eating in a massive deficit, but it will be enjoyable and sustainable and progress is still progress!  

• Focus on feeling.

A huge part of the Thrive in 5 programme for me is around how clients FEEL.  Usually, when people give priority to their health and fitness, they begin to feel better.  They are moving more, they are exerting control over their lives, making better decisions, they are showing discipline, working their muscles, eating healthier food and the wellbeing impact this can have is HUGE!!!!  Probably even more important than fat loss.  Do these things to feel good, keep doing them to feel good – and a welcome side effect will be fat loss – promise!

• You do not have to be ‘perfect’ – don’t fall into the ‘f*ck it bucket!’

Life happens.  Do what you can to nail the basics and tick the boxes every day – the rewards are worth it – but if you can’t do this and life gets in the way, don’t panic!  It’s better to be consistent over the long term, than be ‘perfect’ for a few days a week…  The likelihood is, those ‘perfect’ days will be wiped out by the ‘ah sod it’ days which follow and progress will slow or stop.  If you are patiently working towards to your goals each day, then this will compound over time, resulting in steady fat loss.  If you have a day where your goals haven’t been met, but you’ve done what you can, draw a line under it, start again the day after.  It’s all about mindset.    

Good luck on your fat loss journey!  If I can help in any way, please get in touch.

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We know this because there was a huge study on metabolism undertaken in 2021 (the largest of it’s kind) and it concluded that metabolism does NOT change between the ages of 20-60.  So, contrary to popular belief, a slowing metabolsim is not the reason we find it harder to lose weight and feel good as we get older.  We cannot blame metabolism (or simply our age) for this! 

Weight gain does still happen though and the main reason many of us put on weight is largely down to lifestyle changes, additional stress and changes in our movement patterns... that’s because we tend to move less, consume more, sleep less, exercise less frequently and less intensively, lead busier lives, and we tend to have less time for ourselves as we focus more on others.

If we turn some of that outward attention inwards, we can all take steps to improve our own health and wellbeing…  Simple, right?!  In principle, yes – in practice, no!  It’s about understanding and changing behaviours and attitudes, developing healthier habits, cultivating a healthier environment and being more aware of our health and wellbeing at all levels, which is not easy when we have so much other stuff to juggle!  It is a lot to focus on, hence why having a coach can be beneficial (but that’s another blog entirely!).  

My advice here – start small. Build as you go. Make some changes, start to cultivate a healither lifestyle. Remember there are no ‘quick fixes’… Being healthy and fit is a lifestyle, never a fad, and we shouldn’t under estimate the impact of small behaviour shifts, especially as we get older.  We need to look after ourselves and accept that we are in full control of our own health, weight and fitness and mindset – this cannot be blamed on ‘old age’ or the ‘inevitable’ middle age spread or a ‘slow metabolism’  – weight can be gained and it can be lost, but you have more control over that than you may think!

Take control, make an effort to be the best version of you and if you’d like help with knowing where to start, please feel free to message me.  I’d love to help.  

Find out more about the metabolism stufy here:  https://www.health.harvard.edu/blog/surprising-findings-about-metabolism-and-age-202110082613

Listen to the podcast here:  https://drchatterjee.com/how-to-eat-to-boost-your-bodys-natural-defences-avoid-the-foods-that-weaken-them-with-dr-william-li/

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That’s not to say you should or shouldn’t track your weight – that’s personal.  Many people do track their weight, so I just want you to be aware of the pitfalls of doing so. 

Short-term weight variation can be frustrating, but understanding the reasons behind it can help put the ups and downs into perspective…  Here are a few:

Water Retention

One of the biggest factors affecting daily weight is your body’s water content. Things like your hormone cycles, sodium intake, carb intake, medications, exercise, and heat exposure can all impact hydration and water retained in your muscles and tissues. This easily explains a 1-3 pound fluctuation daily.

Digestive System Contents

At any given time, you can be carrying 5 or more pounds of food waste and undigested food contents in your digestive tract. Based on your diet, bowel habits, and hydration status, this amount changes, affecting your weight. Eating high fiber foods or becoming constipated also expands digestive contents.

Carb Stores

Carbohydrates require water to be stored in the body. When carb intake goes up, so does stored glycogen in the muscles and liver. All this additional water bound to glycogen can equal a 2+ pound increase on the scale overnight after a big carbohydrate-heavy meal.

Sodium Intake

Consuming foods high in salt causes the body to retain more water to help maintain fluid balance. This translates to extra water weight driving your scale upwards. Weight from high sodium intake can result in a jump of 2-3 pounds.

Inflammation

Factors like illness, lack of sleep, delayed onset muscle soreness, and food sensitivities can all cause systemic inflammation. Swelling from inflammation brings extra retained fluid. Your weight may spike during periods of higher inflammation.

Hormone Changes

Hormone cycles like menstruation can alter fluid retention and cause temporary weight gains of 2-4 pounds due to water being held in tissue. Changes in levels of hormones like cortisol also impact water balance.

If you are going to weigh yourself, make sure you do it regularly and be aware of the trends, rather than fixating on the actual numbers.  

How do I weigh myself?

The best time to weigh yourself is first thing in the morning, after you’ve been to the bathroom but before you’ve had anything to drink.  Weigh yourself with nothing on, everytime, and track it somewhere, like an app.  Overtime, you will start to identify trends and it’s these longer term shifts and patterns which demonstrate fat loss.  

In summary, normal hormonal fluctuations, differences in bowel contents, carb intake, sodium consumption, activity levels, and hydration status all contribute to normal weight variances of 1-5 pounds daily. Don’t obsess over the small ups and downs. Watch long-term weight trends instead.

If you’re looking for help with weight loss or tracking in general, please reach out – I’m here to help you.

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