3 powerful ways to successfully lose weight. (No. 1 is most important)

As soon as the New Year came, my inbox has been filled with losing weight questions so I thought I'd share with you some of my top tips to SUCCESSFULLY lose weight and keep it off.


In order to lose the weight and keep it off, you have to change your lifestyle, the way you think about yourself as a person and eating habits. There's no way around it. Yo-Yo dieting as many women and men do isn't good for your health and as we all know it doesn't work. And why would you want to torture yourself through a horrible diet feeling miserable, then to just keep that weight off for a week or 2 then to gain it all back, feeling like shit again? It's nor fun, healthy or sustainable.


Successful weight loss starts in your head and with your emotions. Change this and you don't have to think about what diet is best for you, it just becomes "normal".


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1. Change the way you think of yourself

This is, without a doubt the MOST important thing you have to do first. RAISE YOUR STANDARDS. Who do you see yourself as? A fat loner? A person who can't lose weight no matter what you try? A goddess? A fabulous fit human being that is unstoppable?


YOU decide what person you want to be!


The main reason why you haven't lost the weight you want to lose is that you see yourself as fat, overweight or an underachiever.


You keep telling yourself:

"I've tried everything, can't lose the weight."

"I've always been fat."

"I'm just big boned, I'm supposed to be fat."

"I always feel hungry when I try to lose the weight."

"Losing weight is hard."

"I don't like to exercise, it's too hard."

"I can't lose those last few pounds."


When you tell yourself these lies, they become true. Stop lying to yourself and start creating the person you want to be - the person you DESERVE to be.


Stop telling your friends and loved ones:

"I look fat in this."

"I feel fat today."

"I'm so bloated today."

"You are so much skinnier than me."

"I wish I could be as skinny as you are."

"You are so much prettier than me."


Stop putting yourself down and raise your personal standards! Cut out the statements above, and start to tell yourself what you are worth and where you want to be.


Start telling yourself things like this (even if it doesn't feel true at the time)

"I feel so healthy and fit today."

"My bum looks great in these jeans."

"I'm excited to work out because it will put me one step closer to my goal weight."

"I feel amazing today."

"I'm so grateful for my body."

"I'm so happy I'm losing the weight and that I can see my body is transforming."

"I'm look amazing and I'm fucking awesome!"


Start saying this to yourself, make yourself excited about your weight loss journey.

Because you can do it.


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2. Create new rituals

Successful weight loss is about doing the little things. Rituals are habits. Change your rituals and you will see dramatic changes.


Do you normally get a caramel frappuccino at Starbucks? Get a normal ice coffee instead.


Do you have crisps with your lunch? Have some carrot and hummus or a banana instead.


Do you get a chocolate bar in the morning? Eat dark chocolate instead.


Do you work out 2 times per week? Work out 3 times.


And so on.


Think of what you do every day, and start changing your rituals one by one.



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3. Think about your health rather than your weight

When most people who start to eat healthily it's just to lose weight. But it does so much more! You're changing your overall health! You are lowering the risk for future diseases. You are becoming a healthier, fresher and more energetic person!


Instead of thinking I'm eating all these vegetables for my dinner because they are low in calories meaning I will be eating fewer calories so I will lose weight.


Think this instead: I'm eating all these nutritious vegetables that will give my body a load of vitamins and minerals meaning it will:

Boost my immune system so I won't become ill.

Give my hair and nails loads of nutrients, meaning, less spots and shiny beautiful hair.

It will be easier for my digestive system to digest, giving me more energy.

etc..


When you do this you take the pressure of losing the weight. You stop thinking about calories and you will automatically eat healthy foods because you are focusing on boosting your health. You will be more relaxed, you will feel better about eating all the nutritious food and you will lose the weight. Simple.



Do these 3 steps like it was your religion and I promise you-you don't ever have to search for the optimal diet or ever worrying about your body and weight again. Because you can do whatever you put your mind to because you are an incredible human-being.


Good luck :)


Any questions, comment in the comment section below!


DC x


10 helpful tips (THAT WORK) to avoid gaining weight this Christmas

Merry Christmas! I think this is the best time of the year. Just the whole Christmas spirit is amazing. There's so much happiness, food and drink. It's just a wonderful time.


Now, most of us tend to gain a few pounds over Christmas and New Years. But hello, no wonder. I've had Christmases I've gained more than I thought I could in such a short amount of time. It's the worst feeling. You just try to fill yourself with all the Christmas goods because you only get to do it once a year. is it worth it? NO!! The way I felt when January came, when it's time to get back on track, you just feel so unmotivated, so bad, so uncomfortable. Guys, it's NOT WORTH IT. Of course, it's different for every person, but I can only assume some people feel the same as me when January is here. You feel fat, chubby and so unhealthy. So can we still enjoy Christmas and not feel so bad when it's over? ABSOLUTELY!


As you know, I just came back from a 3 week holiday in India, and I did drink and eat out EVERY DAY.


Did I gain any weight? NOPE.

Did I train and eat as I did back home in Edinburgh? NOPE.

Did I fully enjoy myself with food and drink? YES.


I ate desserts, I drank all the prosecco, red wine, white wine, cocktails, curries, naan bread you name it. And I felt amazing about myself and body when I got back home. Saying that I did come home with a cold. Although, that went over very quickly with some of my incredible natural remedies.


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So here are some tips on how to enjoy the festive season to the fullest without feeling like a fat blob at the end of it.


1. Don't stuff yourself to the point where you can't move

Stop when you're satisfied. Doesn't matter how much you're enjoying it. It's better to stop before the button on your trousers comes off. It is better to actually enjoy every bite and feel good afterwards than full on bloated. This is a no-brainer.


2. Don't snack in between meals

If you haven't read my blog post on it - read it.

3. Eat a nutritious breakfast

Fruit, vegetables, yoghurt, eggs. Those are good choices, low calorie and will still fill you up and get you on the right track for the rest of the day.


4. Eat vegetables

Just eat them. It will make you feel amazing, simple as.


5. Go to the gym or do some exercise in the morning

I know a lot of people take some time off during the festive period. Which is absolutely fine if you work out a lot, if you don't, or really wanna watch your figure do some exercise. Even if it's just 10 minutes in the morning. Some exercise is better than nothing. If you get your muscles working, your metabolism will be better.


Here is a simple 10-minute workout you can do anywhere: https://www.health.com/fitness/a-10-minute-hiit-workout-you-can-do-anywhere


6. If you're eating sweets/treats/cake, eat it after your meal

This is pretty much the same as snacking. We tend to snack on chocolate or Christmas cookies in between meals at Christmas. Eat it after the meal and let your digestive system have a rest.


7. Don't just eat Christmas food and treats

Have some salad, eggs, avocado "normal day to day food". Christmas food is so heavy for your metabolism and digestive system so treating your body to some good old nutritious food will do you wonders.


8. Fast

Do intermittent fasting. When you wake up, try to wait as long as you can before you have your first meal. That way your body has to tap into your fat stores for energy

= fat burning. If you can do a whole day of fasting - that would be even better.


9. Take supplements

Vitamin C, vitamin D and probiotics are my top 3. Take some activated charcoal or neem leaf (ill write more about that in a future blog post) for a hangover cure that actually works, and you'll be grand.


10. Skip the drunk meal

The drunk meal is a killer. We suddenly get so hungry when we're steaming and want to munch all the food, or whatever is in the fridge. To tell you the truth, we're not actually hungry. Alcohol depletes our vitamin stores so our bodies are craving nutrients, that why we suddenly get 'starving' after a few bottles (I'm talking about wine here and not beers). When that hits you, have some vitamin C, water and go to bed. You have absolutely no control on how much you eat when you're intoxicated.


Final words

Move a little, don't stuff yourself, don't snack and eat vegetables and fruit. Follow these steps and you shouldn't feel like a big hippo in January. You're welcome. :)

Natural health remedies I learned in India - How to cure a migraine, diabetes, eczema, allergies ++

Hi guys!

I'm back from a 3-week long holiday in India. Man, what a country. The people, the service, the stunning nature and the food! Will definitely need to go back and explore more of this incredible country.

I left with 1 suitcase and came home with 2. They have so much natural beauty products (which I'm crazy about), herbal remedies, essential oils and natural medicine to offer, so as the health freak that I am, I had to bring as much as I could back with me.


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As you probably know I'm all about natural solutions. I wouldn't touch any over the counter medicine, if I have a headache Ill consume fresh pieces of ginger (works as good as any painkillers). And India is famous for their ancient Ayurvedic Medicine, which is one of the world’s oldest medical systems. It involves mostly herbal therapies. In other words, everything about it is natural.


So here is a list of some conditions, oil and ingredients on how they can improve or "cure" conditions. Do they work? Some of them, such as aloe vera, ginger and garlic, yes absolutely. But some that is mentioned, I have absolutely no idea. But only way to find out is to try out?


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Allergies

Lime is an effective remedy for any type of allergy. Consume half a lime juice with a spoonful of honey in a glass of lukewarm water first thing in the morning for 3 months to get rid of any type of allergy.


Depression

Grounded cardamom can be boiled in water to make tea and use as a remedy to treat depression.


As well eating an apple with honey with is said to be one of the best remedies for depression.


Diabetes

Eating 5 curry leaves every morning for 3 months is said to prevent diabetes that are due to hereditary factors.


Migraine

Drinking lemongrass tea 2/3 times a day to relieve migraine symptoms and continue to drink for 30-45 days (longer if required) to get total relief from migraine.


Lemongrass tea

1 dried lemon grass blade, hammered

1 green cardamom with husk, crushed

A small amount (1/4-1/3 tsp) of ginger paste

Add all ingredients to 3 cups of water and boil for 3/4 minutes.


Strain the liquid and drink.


Angina Pectoris

Boil 1 tsp of fenugreek seeds in 1 1/2 cups of water. Strain and add 2 tsp of pure honey. Take twice a day for 6 months. Continue drinking the tea for 6 months every year.


Psoriasis

Mix neem, cade and lavender oil in equal parts and apply (gentle massage) on the affected area once or twice a day for 6 months. Continue if required.


Eczema

Mix equal parts of neem and cade oil. Apply to the affected area in the morning and only neem oil in the evening for 3 months. Continue if required.


High blood pressure

Mix one tsp of cumin powder in 2 tsp of coconut water and 2 tsp of milk and drink the mixture every day for 15 days. Continue if required.


Brahmin tea

Brahmin tea is a combination of ashwagandha, Brahmi and anantmul. It is very effective for enhancing memory, stress and hypertension.

2 cups a day.


Menstrual pains

Half a pinch of turmeric powder mixed with one tsp of honey in a cup of water, drink 2 times a day.


Sandalwood oil

Being sedative in nature, sandalwood oil had a calming effect on the nervous system. It eliminates all types of tension, fretfulness, fear, agitation etc. by relaxing your nerves. It also improves your vision, focus and positive notions.


Eucalyptus oil

One of the most important uses of eucalyptus oil is for the respiratory system. Eucalyptus oil is known to be an excellent expectorant which means that it is able to dislodge and remove phlegm and mucus that gets collected in the airways and lungs. By doing so, the phlegm can easily be expelled from the body and with it, the natural breeding ground for harmful bacteria and pathogens is also removed.


Tulsi/Basil oil

Basil oil has bactericidal properties and it is anti-fungal. Basil is one of the richest sources of antioxidants which strengthens the body's immune system and protect the body against bacterial and viral infections.


Good for cardiac pain, cold, influenza, throat infections, earache, malaria, liver abscess and low blood pressure. When it is mixed with honey it cures bronchitis, soothes bites and stings, and can help relieve asthma symptoms.


2 drops of tulsi oil with 1 tsp of pure honey once a day for 30 days.

Twice or thrice a week for 6 months


Unpleasant body odour:

1 drop of tulsi oil mixed with a cup of water and drink every morning for 30 days. Also, avoid meat and foods rich in protein.


For clear skin and blood purification:

Take 1 drop of tulsi oil mixed with 1 tsp of pure honey every morning and before going to bed.


Cinnamon Oil

Cinnamon oil is widely known as a massage oil but is also known as a magic oil. Its very effective on problems such as rheumatism, arthritis, spondylitis, sinuses or any other body/muscular pain.


Method of use:

3 drops of cinnamon oil mixed with 25 ml of carrier oil (coconut, almond, olive oil etc)

Rub the oil on the body downwards on the affected area, massaging/rubbing for 25-30 minutes. This will activate the capillaries and blood in the veins will dilate.

10-15 massages are said to get rid of all the problems that are mentioned above.


Lemongrass Oil

Helps acne open pores, a good tonic for the skin, improves muscle tone in slack tissue, an excellent antidepressant. It improves the functioning the nervous system and relieves stress.


Method of use:

2 drops of lemongrass oil mixed with 10-15 drops of almond oil, massage to face before bed.


Aloe vera

Aloe vera is famous for its anti-inflammatory and healing properties. Aloe vera is a one-stop solution to all skin problems such as dry and itchy skin, insect bites etc.

Aloe vera gel rejuvenates and nourishes the skin, leaving it softer and smoother.

Regular use of aloe vera gel will repair sun damaged skin and give the skin a natural glow.

Aloe vera gel is also effective on cuts, burns and bruises.


Green Tea

Green tea contains powerful antioxidants, which can safely interact . With free radicals, scavenge and terminate the chain reaction before vital molecules are damaged, which can prevent diseases and degenerate conditions.


Coriander

Anti-fungal action that aids digestion and alleviates allergies and hay fever. It also decongests the liver and eases cystitis.



Fenugreek

Useful for relieving constipation, lowering blood sugar levels. It also soothes a cough, fever, sore throat and menstrual pains.


Ginger

It's natures cleanser, it is good for a cough, cold, indigestion, travel sickness, morning sickness, arthritis and circulatory problems.


Garlic

A potent anti-bacterial agent. It is effective against colds, skin problems and digestive disorders.





5 reasons why snacking between meals is bad for your health and is making you fat

Hello from India! Apologises Ive been quiet here on the blog but Ive been living in the jungle and wifi connection haven't been easy. Although, we have now changed hotels and gone into the city. During this trip there is a lot of food and wine, more than usual. Trying to keeping my weight and shape is always a bit harder when you're on holiday, but not impossible. Im still training, not as much as I normally would, but there is one thing that I try to stick to, and thats not snacking in between meals.


Snacks have come widely popular in the last decade and we now have an incredible selection of snacks to consume between meals. In fact, 57% of the UK population skip meals and eat a snack instead, and 96% eat snacks between meals.


We are also now more obese, suffer from diabetes 2 and many other health conditions. Whereas when your grandparents lived, obesity and diabetes 2 was pretty much unheard of.


Remember back in the day we didn’t have the snacks we have today. You were told to eat your meal as there will be hours until the next meal. Most of us had 3 meals a day, some maybe 4. But today we eat breakfast, then a snack, lunch, then a snack, and maybe another snack, then dinner. Some of us might even have another wee snack after dinner. That’s 5-6 meals a day. Now, we have been told eating smaller meals often is better for our weight and health. I used to do bodybuilding and ate that way for a long time, and yes, I was slim and fit. But I didn’t snack on protein bars or ate sugar, or simple carbs, which is usually what our snacks contain. Even if its gluten free, dairy free, a protein bar, vegan, sugar-free etc. It's usually very high in carbohydrates alone.


I believe snacking is bad for our digestive system and can lead to weight gain. Actually, I don’t only believe it is backed up by science. And as I mentioned earlier, we now snack all the time and we are sicker. Back in the day, we didn’t snack and we were healthier. It is, of course, many other reasons why today’s society is fat and suffers from many health conditions. But I think its highly correlated to our habits of snacking and let me explain why snacking isn’t good for your health and weight:


Let’s be honest, snacks are tasty. It's good if you’re not feeling very hungry and just want something small. Snacks as we know them, it can be a coffee (with milk), energy or snack bars, fruit, a muffin and so on. We snack because we are bored, you crave something or because we are “peckish” or just fancy something.


Now, why is snacking bad?

1. Digestion takes time

Complete digestion takes around 6 hours. So, when you eat snacks you will disrupt this process and the body needs to restart the whole process. You have to remember that for your brain doesn’t know the difference between a little snack and a meal. Every time you put food into your body your brain classifies it as a normal meal and have to start the whole digestion process. And it doesn’t matter if it’s a café latte or an energy bar. They both consume calories.


2. It's poor in micronutrients

Snacks are normally just macronutrients, usually high sugar content and do not contain a lot of micronutrients which are all the vitamins and minerals. Meaning it will only raise your blood sugar levels and spike your insulin levels.


3. It raises your blood sugar and insulin levels

It might make you even hungrier later – meaning you will end up eating more calories. This is correlated with the release of insulin. Insulin work by transporting glucose into your cells. When this is happening, fat burning is turned off. If you have insulin in your bloodstream and no glucose, you will crave more carbohydrates.


4. Snacks will most likely be stored as fat

When your body cannot absorb or utilise food it will be stored as fat. As well we tend to eat more when we snack, resulting in higher calorie intake.


5. Science shows that fewer meals are better for optimal health

Fever larger meals are better for your weight and health. A 24 weeks study done in 2014 showed that eating only 2 meals a day (breakfast and lunch) is more effective for weight loss and improved health indicators.

The study consisted of 219 participants. 54 of the participants was diagnosed with diabetes type 2. The first 12 weeks the group ate 3 meals with 3 smaller snacks in between, followed by the next 12 weeks with only 2 meals per day, eating between 12.00-16.00.


Their results showed that when the group only ate 2 meals a day consumed more calories. But their BMI reduced, insulin sensitivity improved and all health indicators such as fasting plasma glucose, C-peptide and glucagon.


Periods of fasting between meals may be even more important than the composition of the diet. In one experimental study, the timing of meals led to increased insulin sensitivity and decreased body weight in spite of the high-fat content of the consumed diet. The distribution of the meals is another important factor. Eating meals later in the day may also adversely influence the success of a weight loss therapy. This difference in weight loss success was not explained by differences in caloric intake, macronutrient distribution or energy expenditure.


This study is basically the same as intermittent fasting. You have an eating window usually between 4-8 hours, and you fast (do not consume anything that includes calories) for 20-16 hours. This study had an eating window from 12.00-16.00. Intermittent fasting is a very popular and powerful weight loss method. Many people, myself included, swear by this way of eating as its nearly guaranteed results. For both health and weight.


Final words

Skip the snacks and eat big nutritious meals. Of course, if then hunger creeps in and there is a long time to dinner, eat some fruit or vegetables. A glass of water or tea is good to try out first as sometimes we don’t know the difference between dehydration and hunger. And if you’re going to the cinema or are having a movie night, yes enjoy the snacks! But on a day to day basis, think of your health and weight.


Top immune-boosting foods to get you through the cold and flu season

Now when Christmas is approaching most of us will start slacking on the gym and our diets. And you know what, that's ok. But this is one of the main contributors of why we fall ill this time of the year.

But is there anything we can do to still be able to enjoy all the mulled wine, gingerbreads and mince pies and not fall ill? Possibly..


As I said in my previous blog post, you earn the cold/flu due to a weakened immune system. With the right diet, you can strengthen your immune system and might be so lucky to enjoy all the festive food and drinks this year. I would say this is actually the best time to change your diet!

Foods to include in your diet on a daily basis

The foods in the table below are heat generating foods. They are also packed with essential vitamins and minerals that are crucial for a healthy metabolism and a strong immune system! Eat these foods to keep you warm and also good to eat if you are developing a fever.

Supplements

To make sure you're immune system is working as good as it can during these cold winter months I suggest you take the following supplements:

  • Probiotics

  • Vitamin C

  • Vitamin D

Final note

Skip the junk food when you're hangover, start your day with a nutritious breakfast and drink plenty of water and coconut water. That way you might be lucky enough to be able to enjoy the festive season without getting ill!


If you would like any further info leave a comment in the comment section!


DC X