How I manifested my weight loss

My top tips for manifesting healthy weight loss

The importance of positive body image and how it aids our weight loss. These are tips I used for anyone who has similar goals.

Disclaimer: We all have a unique experience, my goals were fat loss so if you have different goals and aren't currently overweight to the extent I was then this blog isn't for you. I would also recommend speaking to your doctor before deciding to lose weight or read this sort of content. This is a trigger warning before anyone reads further as I do speak about my eating disorder and my recovery journey. If your struggling with body dysmorphia, body image or body confidence then please read at your own discretion because this isn't one of my usual light-hearted blogs and could potentially be triggering for sensitive readers or anyone prone to eating disorders/body image issues.  Please don't start any of these tips before consulting your doctor, therapist or dietitian as what helps me might not necessarily help you. This blog is about my own personal journey with my body image and weight loss journey and my aim is to help those who are at same place I was so don't read unless this resonates with you. 

1. Start appreciating your body in its current state. Be proud of what your body does and what is inspiring about it so fill yourself with gratitude, love and pride for everything your body does every day to keep you alive and well. When we reach our goal weight, we need that confidence so don't reserve any good feelings for later because joy, appreciation and self-love? You need all those now as that's what empowers us to feel amazing. At the end of the day we are going to take better care of a body we love so start loving your body now no matter what's concerning you about it because believe me it can all be addressed with a little TLC so remember, you already look fantastic. Own your body now so you can recognise the changes later and feel even more empowered by any additional changes or tweaks you decide to make later on.
2. The importance of honesty, accountability and reaching out. Ask for help and tell people what you need. (Trigger Warning) Eating Disorder Recovery, Towards the end of last year, I started to accept I was an emotional eater so addressing these binge eating tendencies was a powerful step for me. I realised it was never about the food and there was always something else triggering it. If I'm honest I was embarrassed by my poor relationship with food and my inability to kick the habit so managing to address this and start recovery was incredibly liberating. Every single day before starting recovery, I would go in circles and every day I would start off trying to fix my diet and fail every single day because all I was doing was going around in circles. I didn't accept I even had an eating disorder so any changes I made just backfired, every day was a binge or a restrict or both but at the end of the day it wasn't even about my habits. My diet was basically just my response to whatever was going on inside. My best advice for anyone currently in the situation I was in, is to tell your family what will help you and what your triggers are because it's normal for people closest to you to nag at you and worry about your health, however in my situation this drained me even more and actually hindered my recovery because honestly, all I ever wanted to do was rebel if I was ever insulted. The day I admitted the problem and managed to strike a balance that was actually sustainable, everything changed for the better for me, now my family know what I need and there is a consistency because the way I'm eating right now? I can and will do it forever and in the past, my diets were short time and relied on will-power, that's the difference between a lifestyle and a yo-yo diet. Binging is what we do after restricting, it's rarely caused by a binge itself, the binge is usually a response to denying yourself food then going off the rails when you decide to eat it again. I always had poor body image and was dieting and restricting well before I ever struggled with my weight.
3. Start small. Small changes make the most impact so don't underestimate the smallest tasks. Make that healthy swap whether it's filling up on veggies. Don't be afraid to load vegetables on your plate or eat more fruit because that extra fibre is so good for you. Maybe cut out the biscuits and have a healthy snack you enjoy instead. Reduce your calories by the smallest amount then build it slowly but surely. Keep treats in your diet, I love chocolate so I eat it every weekend. Every other day I'll have a protein bar but if I fancy something through the week I have it. 80/20 rule is fantastic. I couldn't recommend it more.
4. Eat a balanced diet. When you add more protein to your diet, you will stay full for longer however if you avoid the other food groups you'll also be in starvation mode because you need all your food groups. Every morning I eat a high protein breakfast, I'll either have a bagel with poached eggs or rice krispies with milk and a scoop of vanilla protein. I also add seeds such as chia seeds to my cereal or yoghurt or flaxseeds or sunflower seeds to my bagel. Starting the day with all the food groups is so important as it keeps me full for longer. For lunch I opt for something light like a chicken and cashew salad as I believe in eating plenty of good fats and I love vegetables. For dinner I like to have all the food groups so I might have stir fry beef with rice, chicken breast and roasted vegetables. On Friday nights we tend to have macaroni cheese with 30% less fat cheese as I love pasta. A 'fake away' such as a thai curry is a good comfort meal especially if it stops you from having a real full fat takeaway. On a Saturday I love a steak with plenty of fresh tiger bread and butter as I don't have bread during the week anymore. When I'm at restaurants I enjoy having lighter options depending on the restaurant, I quite often replace chips with vegetables such as glazed carrots or broccoli for instance, so I can fill up on fibre to avoid myself overeating. If I'm eating a more calorie dense meal such as a starter then pasta, bread and a dessert then I'll eat extra light during the day. "Eat anything but not everything." is a helpful piece of advice I received from Eilidh Sutherland,  please remember that there is no good or bad foods and you can have what you want. I still eat cake, chocolate and ice cream but that doesn't mean I'm eating those foods everyday as I wouldn't be able to stay in a deficit as I have a strong appetite and would rather eat little and often as it's better for my stomach.
5. If you're trying to lose weight and are currently overweight, you need to be in a calorie deficit to lose weight but this doesn't mean restricting until you're starved of any energy. Please don't crash diet just take it slow and eat a diet you can sustain. Your appetite will shrink with time, don't make yourself unwell as this will only harm you more. Healthy weight loss should be done slowly. My weight is coming off steadily, however in the past I have lost a lot more weight at a quicker rate then piled my weight back on and more because I wasn't trusting the process! Please be patient. I am eating a very healthy diet but I won't see the full results until this time next year or maybe even longer, this is normal. I should not be aiming to lose my weight at once as this will only backfire, so please try your best to understand food.
6. Blood type diet. I had IBS and a lot of emotional issues and mental battles. The blood type diet is a list of recommended foods that will work best depending on your blood type. This gave me perspective and a way to refine my eating habits. I can't express how much this worked for me, it isn't for everyone but I like it. All the health concerns I had or anticipated were very much aligned with my blood type and now I don't even have any stomach concerns and feel the healthiest I've been in a long time. I would recommend doing your research and giving this a try if nothing else has worked for you as sometimes we can be overwhelmed by choices so a little refinement isn't a bad thing.
7. Ask for help from professionals. I booked a personal trainer at a different gym I normally go with so that I could try a different gym for a change, I started my sessions with @emma_gilmartin_pt at the end of last year. This helped me with my confidence, coordination and creativity in the gym. I've always been a gym go-er since I was 16 but I think we all have a comfort zone and don't always push ourselves or try new things. Having someone else show you new moves and correct your technique is invaluable so I would recommend getting one if you're struggling or bored. 
8. Follow positive people in the health and fitness industry some people I would recommend if you live in Ayrshire who consistently post responsible content are @holistic.hollie, @stefanhillhouseperformance. 
9. @coacheilz has helped me with my mindset so much, Eilidh is more than a fitness coach in my opinion she has been such a life coach to me in the past few weeks so please follow because she's such a helpful girl with excellent people skills and charisma.
10. Find a gym or a sport you enjoy, I go to Bannatynes health club as I love swimming and a little detox in the spa area. I also love the options when it comes to classes however the opening hours aren't the best as their reduced at the weekends but apart from that it is a fantastic gym and I always get excited to go so I couldn't recommend more especially if your someone who enjoys variety whether it's yoga, classes or different machines. 
11. Some people who have helped with my weight loss in particular are @kirstinhull and @hannahabram, Kirstins classes are fantastic very motivating and encouraging and I always work hard at her body conditioning class every Tuesday evening. She's definitely worth following because her energy is infectious. Hannah's a friend of mine who I often speak to at the gym who's always happy and approachable. It's important to find well rounded people to turn to which is why I've recommended the people I have in this blog as I know how difficult it is to build up your fitness or lose weight. 
12. Follow good influencers, I would recommend @whitneyysimmons, @emmafituk_, @thefitnesschef_, @jamessmithpt and @thebodycoach but honestly there's so many so find ones that post responsible content and don't promote an unhealthy relationship with food as that will be very triggering for anyone who may have an eating disorder. If a coach is posting triggering content please don't follow them as there's so many influencers who post good content that will benefit you. 
13. Seek therapy of some sort, maybe even a life-coach or a dietitian. Speak to your doctor and appreciate any help your given as this will probably aid your recovery. If you have any health problems this could be causing other issues. Make sure your physically, mentally and spiritually healthy as health is so much more than our weight.
14. I enjoy journaling this can help you get to the root of your problem, when we aren't happy mentally it shows up on our diet because it's never about the food, it's about our emotions or mental health battles whether it's trauma or a condition we suffer with. 
15. Hype yourself up for exercise. Make it enjoyable if you don't love the gym do something else you love, plan social activities with friends that include movement. I love hiking with friends, going to fitness classes and putting on my favourite music or a podcast and just listening to something whilst working out.  
16. Love yourself the way you are. Inspire others with your confidence and positivity. Reserve judgement and you'll be a much healthier person. 
17. Don't compare. When you start going to the gym it's normal to be unfit. When I say start small this includes exercise. Don't even look at anyone else around you, remember to take options, don't start going to the gym three times a week, even just going once a week or starting off easy stupid is sufficient. Who cares what anyone thinks. Start off in the pool, even just try the sauna and dip your toe in the water, you aren't going to turn into a fitness machine overnight, you are going to struggle, it might feel disgusting at first but eventually you will feel badass. 
18. Purchase gym clothes that fit your body now so you feel body confident at the gym. I love Nike as they have a wide range of sizes. They are such an empowering sportswear company and that's why they're still the biggest in the world and have stayed relevant for a long time. I would never of managed to lose weight without my flattering gym outfits.
19. Surround yourself with positive people that aid your recovery. Are your friends a good influence, are people encouraging you and supporting you? Are they insulting you? Making you feel bad about your appearance? Are they trying to egg you on to eat rubbish in any way? These are questions you need to ask yourself because unfortunately not everyone wants the best for us so gravitating towards those who do is key. 
20. Take back control and do what you have to do to aid your recovery. When I was given a lot of chocolate at Christmas time. I found it helpful to give it all away. I used them as gifts and took all the countless boxes of chocolates into work because I knew that keeping them would tempt me to overindulge as I was in the very early stages of my recovery at that time and didn't need the pressure. Have the self awareness to understand your needs then set yourself personal challenges later. Coach @coacheilz recommended to me that perhaps it's time to start trusting myself. Am I going to overeat during future holidays or am I ready to finally be in the same house as temptations without giving in. This made me realise that I am still controlled by my eating disorder and I won't be fully recovered until I'm able to overcome my obsessiveness. 
21. Preparation. Meal prepping and making yourself a packed lunch and always having a water bottle are good ways to keep you on track. This is a health tip which is also great for your bank balance because you're doing a healthy shop once a week instead of eating takeaways. I totally recommend making yourself a packed lunch the night before and popping it in the fridge. Filling up a water bottle and keeping it in your bag the night before and just basically pack your bag. I wear gym clothes to work or college or pop my work uniform in my gym bag so that I am prepared all the time. When we mindlessly make decisions that don't align with our goals we quite often steer off track.
22. Alcohol can add calories so I will drink water with my meals and drink a few diet drinks before I launch into alcoholic beverages. I also use soda water as a mixer because not all bars will have diet lemonade so it's just easier for me. 
23. Don't drink your calories, I drink a lot of sugar free dilution juice and always have a water bottle to fill up. I also have flavoured water and soda water, this is a very easy weight loss tip as sugar doesn't fill us up so you won't even notice this change but it will make a huge difference if you're someone who drinks your calories.
24. Adding seeds to your salads or smoothies is s good way to keep you full. Chia seeds expand in your stomach which is great for staying hydrated for longer. Sometimes when we are feeling hungry dehydration is a cause so filling up on water based fruit and veggies will also help.
25. I already mentioned hyping yourself up for the gym, sometimes if we suffer from gym anxiety it's good to wear perfume or makeup at first, as much as it's not the best for our pores, it might make you carry yourself better in the gym as sometimes it's just our confidence and not our ability.
26. Get more steps in and boost your activity levels, the more you do the more you want to do as energy breeds energy.
27. Kick it up a notch when you have the free time, if you're on holiday from work or your studies then set up good habits so that when you go back to working you will get used to moving your body more so won't feel as fatigued. 
28. Don't wait, start now and start slowly, find things you enjoy and don't overthink it. Enjoy the process.
29. I don't weigh myself as I find it triggering as I am the type of person who would obsess over it. instead I take pictures and try on clothes and I've found this far more effective.
30. Tracking food is a good idea to help yourself understand food and give us a realistic view of what we're eating however this isn't for everything and can make eating disorders worse in some people so please be cautious of this.
31. Lose weight slowly and gradually and enjoy the process, celebrate the small wins.
32. Congratulate yourself on your achievements whether it's at the gym or a sport.
33. Be more active, keep busy and don't just laze around all day, when we keep moving our bodies around the house whether it's cleaning or going out and doing things, don't be afraid to just keep your energy high. 
34. Conditioning training is amazing for making your body look toned and losing weight so don't be afraid to lift weights.
35. Make sure you get a gym induction so you know what you're doing in the gym or bring a friend so that you don't feel intimidated, gym anxiety is normal and I still get it but the more you challenge yourself and keep at it, the less uncomfortable you'll feel in this environment. 
36. Don't take yourself too seriously or give your body too much thought, we shouldn't let our body image affect us doing things so make sure you aren't holding yourself back. Be brave and have fun.
37. Be aware of what your consuming, the content you view shapes your view so don't drain your energy and have some impulse control and discipline.
38. Be kind and compassionate to yourself and others regardless of what journey your on or their on. Not all eating disorders or body issues are the same. We all struggle differently so don't compare your body to other people, call people names or use derogatory language as we all deserve to feel confident in our skin. 
39. Remember where you started and be grateful for all the transformations you make. You're getting fitter, stronger and faster every day so keep building your energy and stamina, you've got this!
40. Use positive reinforcement and positive affirmations, who cares if it's cheesy? British people aren't confident enough and it's normal in our culture to lack confidence and have low self esteem so don't be afraid to be bold and love yourself, we deserve to feel fantastic so focus on that and lift others up while you're at it.
41. I used the couch to 5k app and found this beneficial as I was never a runner, I now do a jog most mornings and weight train most evenings, don't be afraid to push yourself. The only reason you aren't a runner is because you don't run. Do what you can't do, that's what will get you results.
42. Use a good playlist or an audiobook or podcast whilst training or doing something so it feels fun.
43. Include your friends, why not do fun things together that also align with your healthy lifestyle and values?
44. I have no idea how much weight I've lost because that isn't the point, the point is I feel the healthiest and fittest I've been in years. You're self worth isn't based on what you see in the scales, your still wonderful no matter what you weigh or look like. 
45. Reward yourself and don't remove your favourite foods, you should be able to have a balanced diet.
46. Don't talk badly about your weight, only talk about your body and yourself in a positive way because we're more likely to keep up the momentum if we have that respect for ourselves.
47. Eat little and often, pay attention to your macros but don't forget your micronutrients and try to get 20grams of protein in most meals, this gets easier with time, now I always reach my protein goal and eat a colourful nutrient dense diet.
48. Consistency is key, make sure your changes can be incorporated into your lifestyle, not everyone has the same amount of time so make it work and be reasonable.
49. Don't talk about your insecurities so much or project them onto other people. Think of this as a lifestyle, it shouldn't be a fad diet because dieting isn't sustainable, if you can't do it long-term don't bother because there's no point. 
50. Dress up and look fabulous no matter what you look like, who cares just have fun.
51. There's a million reasons to take care of yourself, don't make it all about weight loss, pay attention to your energy levels, your memory, your overall health, your sleeping pattern, anxiety or stress levels etc. All I know is I want to live a long term and live my best life so why would I make decisions that will hinder that? There are so many positives to this journey, the least interesting part of it is your weight.