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4 Steps To Kickstart Weight Loss!

weight loss no diet program

This simple PDF gives you 4 easy steps to follow – start shedding those lbs and feel like you’re making progress!

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What do you think your level of NEAT is like now?

What do you think your level of NEAT is like now? And what could you add in to improve it?
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#healthyme #healthychoices #onebody #foodchoices #integrativenutrition #healthylife #cleandiet ⠀#integrativehealth #integrativewellness #burnmorecalories #increaseyourmovement #easyworkouts #easymovement ⠀#veganweightloss #veganweightlossjourney #boostmetabolism #plantbaseddiet #plantbasedweightloss #stubbbornfat #vegannutritionist
#metabolismbooster #veganfitgirl #veganfit #veganfitness #veganwomen

This week we are stepping it up again by focusing

This week we are stepping it up again by focusing on More Mindful Movement.

Did you know that the typical office worker may spend up to 15 hours per day sitting?! A review of 47 studies found that prolonged sitting was strongly linked to negative health outcomes, regardless of exercise levels. So let's get moving a little more!

You may have noticed I don't talk about exercise as much as food. That's mainly because I strongly believe we have to get our eating habits and mindset in the right place, before we try to incorporate new fancy workout routines.

Plus, if you're looking to lose weight, food is the major component of that.
For example, you could go out for a run for an hour every day, just so you could burn enough calories to come home and eat 2 cakes. You'd be in a calorie deficit so may lose weight. But would that be good for your health? Not really!

We want sustainable and enjoyable weight loss, and healthy bodies - INSIDE AND OUT! I want you ladies to live a long life and kick ass.

Exercise was the last thing I brought into my schedule when I got healthy and lost 40lb.

If you want to start exercising, I always recommend doing something you enjoy, and building up to it. A long time ago, I forced myself to go to the gym and go out running - both of which I can't stand! Why did I torture myself? 😆

I love swimming, walks and yoga. Yoga is the main one for me at the minute because I can do it at home around the kids. When I first started practising yoga, I had zero flexibility and no idea what I was doing. I started beginner videos on Youtube for 15 minutes at a time.
I've made a lot of progress, feel the benefits, do longer practices now... and it helps my mindset too.

What kind of exercise are you in no rush to do? And what gives you a thrill when you do it?

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#gentlemovement #easymovement #yoga #gentleyoga #yogaforeveryone #exercisetips #exerciseformentalhealth #exerciseforbeginners #funmovement #funexercise #exercisememes #funnymemes #funnyquotes #fatlossvegan #fatlossvegetarian #veganweightlosstransformation #veganweightloss #veganweightlossmotivation #easymovement #healthyhabits #healthychoice #wellnessthatworks

It’s our last day of Kicking Things Up In The Ki

It’s our last day of Kicking Things Up In The Kitchen week and I want to leave you with a few simple, delicious and healthy snack ideas! 😋
Snacks always seem to be overlooked when trying to stay on track with your nutrition...

Do you plan your meals, but forget to plan snacks or don’t realize how important they are? Or even worse, do you tell yourself that you can’t snack!

It’s so important to eat if we’re genuinely hungry. Make sure your snack has a source of protein in it, as well as fruit or veg. When we snack on just an apple, we get hungry so quickly again. Add a few crackers or a tbsp of nut butter and it’s much more satisfying!
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PS. As a bonus, try adding in some of the herbs and spices I mentioned earlier this week! Like garlic powder in your hummus, cilantro on your avocado rice cake, rosemary on your cucumbers, cumin on your sweet potato fries or cinnamon on your celery sticks.

Share your favourite healthy snack or one you are going to try!
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#weightlossjourney #veganwomen #veganweightlossmotivation #veganweightloss #weightlosstransformation #vegandietitian #healthyweightloss #healthyweight #weightlossmotivation #veganfatloss #fatloss #fatlossjourney #fatlosstip #fatlossvegan #naturalweightloss #healthylifestylechange #veganprotein#wellnessthatworks #wellnesswithoutobsession #healthyhabits #healthjourney #plantbasedweightloss #plantbasedweightlossjourney #plantbaseddiet

Today I’m SO EXCITED to share a free 38-page rec

Today I’m SO EXCITED to share a free 38-page recipe PDF with you!

This is amazing for weight loss: the meals are filling, nutrient-dense and full of flavour.

It’s too long to attach here, so here’s a taster in photo form!

Who wants the full booklet DM’d over to them? ✋
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#themedicalmedium #fedupfatgirl #greensmoothies #goingvegan #weightlossadvice #forksoverknives #celeryjuice #veganhelp #vegancoaching #diettalk #plantbasedtips #veganweightlosstips #healthyovereverything #Proudofhowfarivecome #helplosingweight #veggiemom #losingweightforme #veganformyhealth #veganhealthcoach #eatlikeyougiveadamn #nomorediets #plantbasedcoach #weightlossmom #jackcanfield #veganweightlossjourney #weightlossforwomen #healthyishappy #healthyish #veganweightloss #successprinciples ⁠

Link is in bio for the full details! . . #veganwe

Link is in bio for the full details!
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#veganweightloss
#1200calories #weightlosstransformation #weightlosstips #weightlossmotivations #loseweightforgood #loseweightfeelgreat #plantbasednutrition #eatmoreplants #weightlosstips #weightlossprogram
#weightlosstips #loseweight #sustainablediet #healthylifechoices #flexibledieter #weightlosstipsandtricks #8020rule #eatbetternotless #losetheweight #plantbasedweightloss #veganweightloss
#healthyweightloss #sustainablediets#nourishnotpunish #veganweightlossjourney #weightlossplateau #weightlossplanner

Yesterday we talked about seasonings to reach for

Yesterday we talked about seasonings to reach for in the kitchen, and today is all about what gadgets you should have on hand too!

Having the right things to hand can speed up meal creation so much! When we're so busy, it can feel like that clashes with weight loss. We think about complex recipes and meal prep... but having good equipment can speed everything up tenfold.

With my air fryer, I can have tofu from fridge to table in 10 mins!

Here are my non-negotiables for the kitchen:

📌 Smoothie blender: using a big jug blender for smoothies was the bane of my life! So much washing up and mess. When I bought a small cup blender I could make the same quantity each time and just grab and go. You'll want a high powered blender if you like your smoothies and sauces smooth and creamy.
📌 Hand blender: these are cheap and take up no room at all. Grab it out of the cupboard to blend chunky soups and sauces without transferring to a jug blender.
📌 Food processor: does EVERYTHING! If you need one thing it's this. Throw your veg in and it will grate or slice for you. Throw chickpeas in for houmous, or nuts for homemade nut butter. Really good for mixing the ingredients for healthy snacks like protein balls, too.
📌 Steamer: you can buy electric, but I just use the stainless steel pans. Great for batch steaming veggies as sides without boiling the nutrients and flavour out of them.
📌 Good sharp knives: sounds obvious, but when did you last sharpen or replace your knives? If you chop a lot of fruit and veg, you'll save a lot of time by having efficient knives.
📌 Air fryer: My fave purchase of the last 2 years. I use it almost every day! No more waiting for the oven to heat up. It's a fab way to cook food without oil but still get a crisp... so less calories. It's also a much quicker way to bake tofu, tempeh, homemade chips and plant burgers.

What kitchen gadget do you love?

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#veganweightlossjourney #veganweightloss #plantbasedweightlossjourney #balancedlifestyle#fuelledbyplants #bingeating #selflove #flexiblediet #cravings #cravingsatisfied😋 #findwhatfeelsgood #fatlosstips #overeating #emotionaleating #stresseating #plantbasedproteins #veganproteins #foodfree

Busy lady! What do you struggle with most here? .

Busy lady! What do you struggle with most here?
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#veganweightlossjourney#veganweightlosstips #eatbetternotless #losetheweight
#veganfit#weightlossishard #veganweightloss #fatlossprogram
#plantbasedweightloss m#weightlossprogram#weightlosssuccess#plantbasedweightloss#losefat#vegannutritionist #healthyhabitsforreallife #veganfitgirl #Vegandiet #veganfitness #loseweightforgood #loseweightfeelgreat #plantbasedprotein #plantbasedweightloss #plantbaseddiet #plantbasednutrition #plantbasedmeals #plantbasedfood #strongnotskinny #mfpjourney

WEEK 3 DAY 2: Today I want to remind you about he

We’re on to week three and Kicking Things Up In

Today we’re talking about mindfulness for stress

Today we’re talking about mindfulness for stress relief. You have probably heard this term thrown around, but what does it really mean? 🤔

The Oxford dictionary defines it as “a mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, used as a therapeutic technique.”

What the... erm, how does it help with stress?

Being more mindful makes you aware of your thoughts and needs, helps you to react more calmly to stressful situations, makes you more compassionate and aware of others’ feelings, improves focus, gives you more control of your attitude, and actually reduces activity in your amygdala. This is the part of your brain that switches on your stress response. And we know by now that stress is a big player in cravings and emotional eating!

That all sounds great, so how we actually practice mindfulness?!
It requires quieting your mind and body and slowing down all your racing thoughts.

📌 Many people find mindfulness meditations helpful. Certain breathing techniques can help to do this. I have the Feel Better app, but the Calm app is also helpful. You could add this ot your sleep routine.
📌 There are many Biblical meditations and prayer audios to focus in on God’s word as well, if you prefer.
📌 A really easy thing to do is while exercising or walking, tune into your body, your breathing and your environment.
📌 While eating, chew slowly and for longer, using all your senses.
📌 Take time to stretch or lay down while relaxing your mind and body - not multi-tasking! Where can you set a timer for 5 mins in your day?

The key is to take your body out of auto-pilot or even worse, flight or fight mode. Become aware of what you are doing, how you are acting and reacting. Practice taking control of your mind and body, so the stress does not control you.

Could you do any of the above?
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#mindfuleatingtips #mindfulwellness #mindfulweightloss #weightlossjourney #selfcareisnotselfish #selfcaretip #selflovetips
#weightgainstruggles #weightlosshelp #healthyweightloss #healthyhabitspayoff
#minfullness #mindfuleating #mindfuleatingtips
#fatlosstips #weightlosstip

Did you find this week around sleep useful? What

Did you find this week around sleep useful?

What are you going to implement? I'd love to know!

Next week, YOU'RE GOING TO LOVE our focus on nutrition, meals and making kitchen life easy. Next week will be so so helpful for weight loss - so don't miss it!

As we round up this week, find attached a little sleep tracker if you're inspired to get more kip. And a reminder of the weekly tracker so you can review how the last 7 days have been for you.

As always, let me know if you want PDF versions of these and I’ll DM you the links! 😊
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#sleeptracker #weeklytracker #trackers #printables #printabledesign #sustainableweightloss #healthyweightloss #veganweightloss #plantbasedweightloss #vegetarianweightloss #veganfatloss #ladiesthatplan #organisedlife #organisedmum #weightlossmom #fatlosshelp #fatlossmotivation

“A good laugh and a long sleep are the best cure

“A good laugh and a long sleep are the best cures in the doctor’s book.” — Irish proverb

Happy Friday! We’re on the last day of stepping up your slumber already... I have just a few more things to share with you.

A proper bedtime routine is underrated. Everyone will be different, so you just need to experiment and find what works for you.

But there are certain things that have proven to promote better sleep for most people...

• Start your bedtime routine about an hour before you actually want to fall asleep.

• Cool down your room so it is not too warm - heating off!

• Turn off screens and other stimulation, including notifications if possible.

• Enjoy a cup of hot herbal tea, hot shower or bath or something warm to relax you.

• Do a brain dump or to-do list for tomorrow to get it off your mind - especially good if you find that your brain is working overdrive at bedtime.

• Read a book.

• Do some gratitude or ‘good things’ journaling to go to sleep with a positive mind.

• Do a few gentle stretches or yoga moves.

• Listen to relaxing meditation or music - or pray if that's your thing 😊

It can be hard to incorporate everything at once, so identify what you're doing already that's helping you to sleep, and pick one thing to add in.

I still don't do everything from this list, but I do have a herbal tea, read for 10 mins, journal for 5 mins, massage magnesium into my ankles and feet (for my joint / covid issues) and listen to a short meditation. I also wear my blue light glasses for the last few hours of my evening.

What helps you relax and sleep better?
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#veganweightlossjourney#veganweightlosstips #eatbetternotless #losetheweight
#veganfit#weightlossishard #veganweightloss #fatlossprogram
#plantbasedweightloss m#weightlossprogram#weightlosssuccess#plantbasedweightloss#losefat#vegannutritionist #healthyhabitsforreallife #veganfitgirl #Vegandiet #veganfitness #loseweightforgood #loseweightfeelgreat #plantbasedprotein #plantbasedweightloss #plantbaseddiet #plantbasednutrition #plantbasedmeals #plantbasedfood #strongnotskinny #mfpjourney

How is your day going? Are you setting yourself up

How is your day going? Are you setting yourself up for a good night’s sleep tonight?!

Now let's talk about proper bedtime habits.

🌙 Go to bed around the same time each night.
🌙 Use dim red lights for bedside lamps instead of blue or white light.
🌙 Avoid looking at bright screens beginning 1 hour before bed. You could try reading, meditation or a puzzle book instead.
🌙 If you work a later shift or have to use electronic devices at night, wear blue-blocking glasses or install an app that filters the blue/green wavelength at night.
🌙 Avoid snacking right before bed or heavy meals 2 hours before bed. You don't want to be digesting a ton of food when you're asleep.
🌙 Create & follow a relaxing consistent sleep ritual or routine (more on that tomorrow!)

There are also additional extras you can do, but it's so important to get the basics right first. Things I like are journalling, chamomile tea, meditations and soundbaths.

Simple stuff above, yet hard to execute when you may already have unhealthy sleep habits. But like I've said before, start small.
There are still things I need to work on! Sometimes I slip back into the habit of having a cup of tea in bed, but I always regret it and notice my sleep is lower quality.

What one thing will you improve on for a better bedtime?

WEEK 2 DAY 3: Elevating your sleep begins with yo

WEEK 2 DAY 3:

Elevating your sleep begins with your efforts during the day. It's not all about bedtime. There are things you can be doing all day long to set yourself up for better sleep at night. Most of it has to do with regulating your circadian rhythm.

☀️ Wake up at a consistent time (or close) each morning.

☀️ Expose yourself to plenty sunlight during the day. I always step out into the garden for 5 minutes as soon as I wake up. I do my long covid breathing exercises at the same time - a good example of habit stacking! What could you do?

☀️ Try to avoid naps later in the day.

☀️ Exercise regularly early in the day. NOTE: this is only if you have the option to do so! If you can only go for a 15 min walk in the evening, of course do that.

☀️ Avoid caffeine in the afternoon. I usually go to bed round 10.30pm, and so I won't drink caffeinated tea after 5pm.

Just these simple tips can dramatically improve your sleep. It is well worth the changes you may need to make in your daily routine.

I recommend starting with one tiny thing and then adding in one more at a time as you get a handle on each one. I can’t wait to hear how it helps you sleep better!

What one thing will you focus on during the day for better sleep at night?
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#wellness #wellnessjourney #wellnesswednesday #wellnesscoach #wellnessthatworks #wellnesslifestyle #wellnesstips #wellnessadvocate #sleepaid #sleeptips #sleephacks #wellnesshacks #sleepsupport #healthyhabits #healthyvegan #healthywomen #healthyweightlossjourney #healthywoman #weightlosswednesday #weightlosswednesdays #veganhealth #healthcoach

Yesterday’s facts were fun and all, but why does

Yesterday’s facts were fun and all, but why does it even matter?
Well, for a lot of reasons! Sleep is crucial for overall health. So much so that when it comes to meeting your goals, poor sleep could be what is holding you back! 😳
We’ll talk more about how to get the best of rest this week.
Do you notice any health symptoms when you are not getting good sleep?
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#weightlosstransformation #losingweight #healthyeating #transformationtuesday

YOU ROCK. No seriously, keep reading. I remember

YOU ROCK.

No seriously, keep reading.

I remember the times before I made the firm decision to get rid of all that junk food out of my diet and lose weight.
Once, I ate so many snacks I felt sick all night.
I wore maternity clothes for 1.5 years after giving birth because I hated my body.
I used food as a reward, for comfort, when stressed, tired or bored. It was my crutch.

One day I saw a picture of myself from 5 years previous, next to a current one, and I was shocked. Where had that woman gone? It wasn't just about the weight. It was about my health, energy levels, self-esteem and binge eating habits.

That kind of kicked my ass into gear, but I still didn't know where to begin. I calorie counted for a while, tried to do exercise regimes that I hated, tried a few fad diets. Nothing stuck because it was restrictive, boring, only helped me in the short-term, and didn't address the root of my problems.

After working with a health coach, I figured things out. Of course it took work on my part. Changing habits, being open to new things... But it was easy than the struggle bus I'd been on for years! I lost that weight, found exercise I loved, meals I enjoyed, and sorted out those crazy food habits.

So what's my point?

If you're working on losing weight, or other food-related goals, then being REALLY truthful with yourself about your habits is a great first step.

Next, are you trying out strategies that will work in the long term? Or are you just googling how to lose weight quickly? Looking at programs like Weight Watchers that have an alluring marketing message, but don't get long term results?

I look at my health journey now and feel proud. I'm also sending you a ton of love, as someone who is still on that journey, trying to make a start. Even if you might have failed or struggled a million times before.

Just making that first step, trying to change one habit, picking yourself back up off the floor, it takes work and realisation. And for that, you REALLY DO ROCK.

"No matter how many mistakes you make or how slow you progress, you are still way ahead of everyone who isn't trying."

So what are you trying to do?
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#weightloss

Welcome to week two! This week we are stepping up

Welcome to week two!

This week we are stepping up our slumber! 💤

If you want to improve your health and lose weight, you need to improve your sleep at night.

Let’s start with the science of sleep and some fun stats from the Sleep Foundation…

😴 Most healthy adults need 7-9 hours of sleep per night.
😴 One full sleep cycle lasts about 90-110 minutes. A typical night of sleep is 4-5 cycles.
😴 Sleep has 5 stages: wake, N1, N2, N3, and REM. About 75% is spent in stages N1 to N3, mostly in N2.
😴 The amount REM in sleep cycles increases throughout the night, while deep sleep decreases.
😴 Humans are the only mammals that willingly delay sleep (interesting!).
😴 We naturally feel tired at two different times of the day: about 2:00 AM and 2:00 PM.
😴 All sleep is important, but deep sleep (N3) is the most crucial for overall health. Most average healthy adults get 1-2 hours of deep sleep in an 8-hour stretch.

Did you learn something new? Whether it’s a refresher or new information, it is helpful to start with these sleep facts so we can keep talking about how it affects our health this week!

How many hours sleep do you get per night?
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#sleephacks #sleeptips #sleepfacts #lackofsleep #healthylifestyle #healthcoach #healthtips #healthcoachingforwomen #healthiswealth #healthyvegans #healthandfitness #healthychoices #healthyhabits #wellnessjourney #wellness #wellnesscoach #wellnessthatworks #wellnessfitness #nutritionfacts #sleepmatters #selfcaretips #motivationmonday #mondaymindset

WEEK 1 DAY 5! It’s Sunday, which for this month

WEEK 1 DAY 5!

It’s Sunday, which for this month means it is time to Intensify Your Stress Relief.

The last thing we need when trying to improve our health is elevated stress levels. Even our stress management needs more effort if you want better overall health.
I am going to share a specific stress management strategy each Sunday. Say that 5 times fast. 😂
These tips will help to relieve some of the stress that may be contributing to increased appetite and cravings, poor sleep, weight gain and low energy.

First tip: Do a brain dump.

A brain dump (done well) reduces your stress by getting your thoughts out of your head and down on paper. For many of us, stress comes from the endless to-do list, dates to remember, things to buy or order, kids’ activities, what to make for dinner, things to clean, laundry to do…the list goes on.
All of that takes up valuable space in your brain and pulls from the limited amount of energy your body has each day. Give yourself back that space, focus, energy and clarity with a brain dump!

Here’s how…

Stop everything else that you are doing. Grab any piece of paper and a pen. Start writing absolutely everything that is on your mind right now. Get all those thoughts onto the paper. Don’t think any further into it, just write. This should be quick, about 3-5 minutes. No moderating or editing.

Now that it is all out there, you can focus and move forward. You don’t have to worry about forgetting anything, because it’s all written down. Now is when you start to organise everything how you want to.
Identify what can easily be taken care of right away and what is bothering you the most that you need to address. This could be done every day in the morning or before bed, or just whenever you are feeling particularly stressed-out and need some relief.

Do a brain dump today. Then let me know how you found the exercise!
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#braindump #organization #organisationtips #stressrelief #stressmanagement #stressreliever #stressreduction #veganweightloss #weightlossvegan #stressfreesunday #braindevelopment #healthylifestyle #healthyliving #wellness #wellnessjourney #wellnessthatworks #wellnesstips #healthcoach #nutritiontips

Introducing the Wellness Workbook that you can use

Introducing the Wellness Workbook that you can use any month!
Including:

📌 Goal Setting
📌 Meal planning template
📌 Movement template
📌 Meal prep tips
📌 Day tracker
📌 Links to my best free trainings and meal ideas

Naughty IG doesn’t let you upload a file here, so if you want it head to the FB group or comment and I’ll just DM it you! 💌
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#wellness #wellnessjourney #wellnesscoach #wellnessthatworks #weightlossishard #weightlossjourney #weightlosstips #weightlosscoach #weightlosshelp #veganweightloss #weightlossvegan #plantbasedweightloss #vegandietmealplan #veganfatloss #healthylifestyle #healthyeating #healthymindset #sustainableweightloss #healthyweightloss

WEEK 1 DAY 3! Just because you are responsible fo

WEEK 1 DAY 3!

Just because you are responsible for creating your own motivation doesn’t mean you can’t get others involved. Often we are more motivated to do something for someone else than we are for ourselves.
You may have already realised that since you are here. Hopefully you’re feeling inspired and motivated from the support and accountability in this group and me!

Don’t be afraid to take it even further. Here’s how…

✅ Find a movement buddy, either virtually or in person. Aim for this at least once per week. You don’t even have to be doing the same workout, just working out together/at the same time. Or pledge to do the same youtube video, chat on a headset while you walk... it all counts.
✅ Have a ‘check-in’ person for when you complete your daily movement, journal or self care, depending on your priority. You should message each at a certain time each day and give kind nudges!
✅ Post in this group. Comment on posts and create your own. This is a loving and supportive group - we are all excited to see photos of your meals, review your goals or answer questions.
✅ Hire a coach. This is the most effective form of accountability possible. When you invest in yourself, you feel bound to show up for yourself AND your coach. A good coach will encourage you and help you to troubleshoot. Ask me about my 1 call package or 12 week program!
✅ Share your goals with friends, family or co-workers. Secret goals are easier to forget or give up on. It's so much harder to make up excuses out loud to others.

Maybe you can think of even more ways to hold yourself accountable?

How will you increase your accountability to others?
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#fatloss #fatlossvegan #fatlosstips #fatlossjourney #weightloss #weightlosstransformation #weightlosscoach #weightlossinspiration #plantbasedweightloss #vegetarianweightloss #accountability #accountabilitycoach #tipsforsuccess #goalsetting #veganweightloss #veganweightlossjourney #losingweightfeelinggreat #losingweightnaturally

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Learner Vegan with Katy

About Katy

Katy Malkin is a plant-based weight loss fanatic. She is passionate about helping women lose weight by eating more plants – without restrictive dieting!

She lost 30lb and finally reached her ideal weight after years of trying every fad diet going. YOU can eat that slice of cake without guilt, have confidence wearing THAT dress again, and get free from the diet cycle for life!

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