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

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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.  

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Don’t get me wrong, I believe holidays are a time for relaxation and switching off.  As soon as that plane touches down, I don’t want to be checking emails or doing any work – I want to spend precious time with my family, sit (or lie) down in the sun (hopefully!) and switch off from the real world for a bit – that’s what holidays are about!  

I’ll be honest, after some holidays in the past, I’ve come home feeling a bit gross after too much over indulgence, and afterwards the temptation kicks in to over-restrict in order to re-address the ‘balance’.  But I’ve learnt that there is actually a different way, and I want to share that with you here. 

Remember that being more mindful about your activity and food consumption doesn’t automatically make a holiday less enjoyable – it might actually mean you enjoy it more!  

I had the best time away and I don’t feel like I missed out at all, but I did make some (quite enjoyable and realistic) compromises and sensible choices…  

1. I tried to include protein with each meal.  Why?  Because it keeps you fuller for longer!  For breakfast, I had lots of fruit, protein yoghurt and protein granola.  For lunch, I’d make a chicken or prawn salad or wrap.  For evening meals, I mainly opted for meat / fish and veg (and I did have some pasta and pizza too).  Everything tastes good when you’ve not had to make it yourself! 
2. I opted for potatoes rather than chips where possible.  Many of the restaurants we went to had this available as an option, and the main event is usually the fish / meat, so I do not mind foregoing chips if it means I can still enjoy the meal.  
3. I walked – a lot!  I averaged 15k steps a day and my non-negotiable step count was a minimum of 10k per day.  
4. I still worked out every other day!  To be honest, I’ve done this on holiday for years now, mainly because I love it and I feel so much better if I’ve worked out in the morning..  Working out doesn’t need to be in a gym – it can be anywhere – and bodyweight exercises are still great!
5. I drank ‘zero’ tonic with my gin!  Such an easy ‘swap’! Don’t get me wrong, I still had some wine and a few cocktails, but if I was drinking, it would usually be a gin and slim.
6. I opted out of dessert most nights and only had a couple of ice creams during the holiday.  We aren’t a big dessert-eating family really and I’d always prefer to have more savory than sweet, plus I was always full!  If the kids were getting ice creams and I wanted something, we’d share one, or I’d get a Calippo!

What I’m trying to do here is offer some practical, real life tips to consider when going away – IF YOU WANT TO.  There is no judgment here – you always have a choice when it comes to food and exercise – whether you’re on holiday or not – and if you’ve built up a good routine and rhythm and you want to continue that, then there are ways to do so.  But it must be a conscious decision and you will probably need to make compromises.  We can’t eat and drink everything in sight and expect to maintain our weight – it just doesn’t work like that.

So if you have body composition or fat loss goals, I want to reassure you that holidays are a time for enjoyment, but progress can also be made.  If you want to switch off and eat and drink whatever you like for a week or two, that’s absolutely fine too, but just understand what the consequences of that are likely to be.  You might decide that it’s absolutely worth it for you, in which case, go for it!  If not, perhaps consider some of the tips above.  Most importantly of all, ENJOY YOURSELF!  

The post How to enjoy your holiday without ruining your weight loss progress… appeared first on Kaye Louise Fitness.

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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I know that many of you have tried the carb cutting, calorie slashing, juicing, detoxing, veg souping, [insert other diet types here!], other restrictive diets and it’s time to change that once and for all. I firmly believe that you can live a heathy, balanced life through making some simple tweaks and changes – and doing so consistently.

But first of all, I think a great starting point is understanding why none of those diets have worked (in the long term) in the past.

Many of the principles I coach centre around the reasons why diets haven’t worked in the past.  We need to understand and unpack these to make sure history doesn’t repeat itself….

Following the Thrive in 5 ethos, I’ve broken it down to 5 main reasons diets haven’t worked (or only worked temporarily) in the past…

• Unrealistic expectations – we don’t give it long enough! 

When we start something new and we change our behaviours and start to work hard towards something, we want to see the rewards from our labour – and quite rightly too!  Sometimes we’ve done all the right things, but we just get impatient!!  And when we don’t see results or changes, we just give up. We think: ‘why bother if it’s not working, I’ll just try something different’.  But that is a challenge we aim to overcome – setting the right expectations from the start and understanding that change takes time can really help shift this mindset.

Coaching principles to overcome this – PATIENCE AND CONSISTENCY.

• All or nothing mentality – we expect perfection

This is a biggie.  I fell into the trap many times too and the issue here is thinking your actions have to be totally perfect in order to get results.  It means we think we can’t start a new ‘diet’ if we have commitments, we think ‘Oh I’ll just wait until after X event to start’ – which is bonkers really because life will ALWAYS happen.

Once you do actually start to make positive changes, a second implication of this all or nothing mindset is the temptation to give in if you CAN’T be perfect.  Again – it’s life getting in the way!  But it always will, so we need to be able to cope with that while still working towards our goals.

Life will never be ‘perfect’ – in any respect – so let’s not expect it to be!  Let’s learn how to happily and healthily live our lives while maintaining some balance and  control.

Coaching principle to overcome this – SOMETHING IS ALWYS BETTER THAN NOTHING.

• We try and change too much at once.

This can be overwhelming and even though you might need to make a number changes to achieve your goals, changing everything at once is likely to result in burn out.

Coaching principle to overcome this – SMALL CHANGES OVER TIME. 

• We attach too much importance to scale weight.

When we try hard to lose weight we want to see it reflected on the scales, but weight fluctuates for so many different reasons and it is not a direct measure of fat loss.

If you are doing the right thing and losing fat, it can take a while for this to be reflected on the scales….  The key is to keep going and focus on other things instead of weight alone.

So many (if not all) of my clients have experienced this and it can be really disheartening, but we have strategies to deal with it.  It’s hard to change perspective around this – I struggle with it too sometimes, but this is where coaching comes into its own….  Having someone to reassure you is key.  Having someone there to assess whether you are doing the right things is important too…. If you’re doing this by yourself, it’s very easy to convince yourself that whatever you’re doing isn’t working, when that’s probably not the case.  You just aren’t seeing it on the scales YET.

There are so many other benefits associated with healthier habits and they do get overlooked.  Focus on how you feel and make lifestyle changes because it’s an act of self care and respect, not because it’s some sort of weight loss drive.

Coaching principle to overcome this – FOCUS ON THE NON-SCALE VICTORIES.

• Lack of flexibility and support when things don’t go to plan

Despite best intentions, it’s highly unlikely you will be able to stick to a healthy eating plan 100% of the time.  Period. With or without a coach!  Occasions and events happen; celebrations, illnesses, injury, holidays, family emergencies, children, etc…. It’s about fully appreciating this and ensuring you do SOMETHING rather than NOTHING in these circumstances and that you aim for adherence to your plan for 85%+ of the time.  Consistency always wins!

If something happens which means you can’t hit your protein target, if you go out with friends for a reunion and drink too much and end up with a horrible hangover, if your child is ill so you can’t go to the supermarket, if you break your ankle so you can’t walk – there is always a way to edge closer to your goals.  And I am here to help support and guide you with that.

Coaching principle to overcome this – WORK TOGETHER AND OFFER SUPPORT AND ALTERNATIVE SOLUTIONS TO PROBLEMS.

If any of this resonates with you and you’d like to ditch the diet culture for good, please feel free to contact me to find out more.  I’d love to help and support you.

The post 5 reasons why you find it hard to stick to a diet appeared first on Kaye Louise Fitness.

Here are some of my personal tried and tested additional tips for managing those tricky snacking habits…

• Have one of something sweet (or savoury), then wait it out.  

I do this quite a lot – I’ll just have one chocolate, or one small biscuit (and ENJOY it!), then intentionally pause before grabbing more.  I’m not saying this is easy to do, but it can work really well as the craving often disappears after about 10 mins, but you have to wait it out!  

• Opt for a low calorie snack

Sounds like basic advice, but the smaller snack bars, protein yoghurt pouches, small packets of dried fruit, etc, can really hit the spot when you’re craving something sweet!  In the evening, my go to is a low calorie hot chocolate with a few marshmallows.  No, it’s not the same as a chocolate bar, but it allows me to stay on track with my goals!  And that’s important to me!  

• Eat proper meals.

If you eat 3 proper, satiating meals it will impact how you feel psychologically and physically.  If I have a ‘small’ meal, I tend to automatically want to pick later in the evening.  I have found that it’s much better to plan, look forward to, track and cook a larger meal in the evening so that I feel satisfied.  I’m MUCH less likely to want to snack afterwards.  ‘Spend’ more of your calories on a filling, nutritious meal and you will probably consume fewer calories overall.  

• Say it out loud.  

I read this ‘tip’ in Atomic Habits by James Clear (great book!)…  And I do sometimes do it!  I feel like an idiot, but it helps!  Haha!  Before you eat a snack, say it outloud…  “I’m going to eat this KitKat now” – it interupts the usual pattern and should give you an opportunity to think about whether you really do want it.  Sometimes I just put it straight back in the cupboard (not every time though)!  Haha!  

• No powders / tricks / supplements needed!

In my view, there’s no need to invest in appetite suppressants / other pills / shakes, etc…  It’s simply about being more mindful and helping yourself as much as possible to make choices / decisions that are in line with your overall goals.  Willpower will only get you so far, so trying new ways to implement some discipline can really help.  

Please remember – snacking isn’t bad.  Just think about moderating what you have, using whichever methods work for you.  Hopefully these tips (plus the ones in the other blog) help with that!  

If you’d like more structured advice or help with overall nutrition, target setting, accountability, someone to lean on and someone to help you develop better, healthier habits, please reach out to me via the website or via Instagram – I’d be more than happy to chat to you about what you’d like to change / achieve.   

The post More tips to help with snacking! appeared first on Kaye Louise Fitness.

I have personally employed some of these strategies to help me control my snacking and like anything, the more you do it, the easier it becomes…. I promise!  (And – spoiler alert – YOU CAN STILL HAVE SNACKS!!)

1. Drink water – staying hydrated is important to help you feel fuller for longer, so you are less likely to experience cravings.  It’s also really bloody good for you, so try and drink lots of water every single day, regardless of your snacking habits!  
2. Introduce a NEW RULE!  One snack per day. Limit it. Set yourself a rule. If you are serious about achieving your goals, you’ll understand why this is important!  If you are tempted by a snack after you’ve already had your daily allowance, save it for the next day.   You’ll probably enjoy it even MORE if you wait!  Delayed gratification!  
3. Only have it if you REALLY want it. Make it a ‘HELL YES!’ snack!  If there are biscuits in the office which you think are ok, but aren’t your favourite, just say NO!  Practice it!  Remind yourself that saying yes to the biscuits is like saying no achieving your goals.  Or flip it – saying NO to the crappy office biscuits is like saying YES to your goals!!  Get serious about it – nothing changes if nothing changes.  
4. Enjoy your snack as you eat it, take the time to savour every bite. This is important, let yourself enjoy it, guilt free, especially if you’ve factored it into your calorie intake (which I encourage you to do!)
5. Create a barrier or remove the stuff likely to tempt you. Don’t buy it, or if you do have it in the house, or move it somewhere else to interrupt the automatic habit of opening the snack cupboard (or your equivalent!).  Create a barrier, or do something which makes you pause before taking action.  

Hope this is helpful and you’re able to take some pointers away to help you take control.  Snacking isn’t ‘bad’, but having some strategies to implement will definitely help you achieve your weight loss goals!  Please let me know how you get on!

The post Don’t let snacking be your downfall! appeared first on Kaye Louise Fitness.

I want to help busy working Mums lead a healthier, happier life through offering a personalised one to one service, focussing on a combination of fitness, nutrition and mindset – WITHOUT you having to make huge sacrifices.  I truly believe with the right mindset, you can have it all.  You can go for meals out, eat the food you enjoy, have drinks with friends and enjoy life whilst making progress towards your goals.  

My 5 week programme will help you develop the basic strategies you need for a long term, healthier life – no fad diets here!  I offer real, no-nonsense, practical advice, plans and support which will help you create the best version of you and I promise to do this in a way which isn’t overwhelming.

I will find out about you, about your history, about what you struggle with and what your goals are and together we will design some targets to aim for.  Small tweaks which really add up to big changes over time. Making some lifestyle changes, having someone in your corner and being accountable for your actions can help you develop the habits you need for a healthier life and I want to help you do that.  

If you’re tried to lose weight in the past, if you’ve tried fad diets or cutting out whole food groups in a bid to lose weight in the past, then I’m here to help you get out of that short term mentality.  We are in this for the long game – that’s the key here.  No more over-restriction or yo-yo diets! Yey!

If this sounds like something you need help with, please reach out.  I’ve worked with a number of women who are all seeing incredible changes in mindset, fitness, health and wellbeing, which is ultimately where my passion lies!  This is not rocket science, but more often than not, if you focus on the health benefits and consistently apply the methods and habits we work on, then you will achieve your health goals, with weight loss being an added benefit!  

I’m inviting you to change the narrative, think of the long term and develop new habits over time.  We concentrate on different things each week, I will check in with you regularly and help you work through challenges.  I want you to win at life!  

In order to do this, you need to want to improve your lifestyle and your daily behaviour.  You need to be open to new things and be prepared to talk openly.  Weight loss and developing new habits isn’t always easy, it takes patience and discipline, but if you want it, I am here to help.  

If this sounds like you, and you’re keen to head to the ‘Get Started’ page and fill out the questionnaire here https://kayelouisefitness.co.uk/questionnaire/

I’d love to hear from you! x

The post THRIVE IN 5 appeared first on Kaye Louise Fitness.

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.

The post Why does my weight fluctuate? appeared first on Kaye Louise Fitness.