How Much Weight Loss Per Week is Sustainable?

How Much Weight Loss Per Week is Sustainable?

Losing weight can be a transformative journey that brings dramatic benefits to your daily life. From experiencing increased energy levels and enhanced mobility to better mental health and improved sleep, shedding unwanted pounds can touch every aspect of your wellbeing.

While it’s understandable to want quick results, it’s important to recognise the benefits of a sustainable approach to weight loss.

The Downside of Instant Gratification

It’s human nature to want instant results, especially when it comes to embarking on a weight loss journey. Crash diets, extreme exercise regimes, or other drastic measures may yield initial results, but they often result in burnout, physical strain, and potentially even rebound weight gain.

The Key to Long-Term Success

Achieving lasting, positive changes in your weight and overall health requires a tailored approach. This approach encompasses various elements, including cardio exercise, strength and conditioning training, a balanced diet, and healthy lifestyle choices. One of the most effective ways to ensure you stay on track and attain your weight loss goals over the long term is by working with a dedicated health and fitness coach.

What is Sustainable Weight Loss?

While there isn’t a one-size-fits-all rule, it’s generally regarded that losing about 1-2 pounds per week is a healthy and sustainable rate. However, numerous factors can influence your personal weight loss journey, including your age, starting weight, genetics, underlying health issues, and any medications you’re taking.

Building a Sustainable Routine

Creating a sustainable weight loss regime involves a combination of strategies:

  1. Nutrition: Reduce your calorie intake, cut down on sugar, and limit processed foods in your diet. Try to emphasise nutrient-dense, whole foods to support your health and weight loss goals.
  2. Physical Activity: Incorporate more physical activity into your routine, combining both cardiovascular exercise and strength and conditioning training to build muscle and burn calories.
  3. Hydration: Drinking enough water can support metabolism and help control appetite.
  4. Sleep: Prioritise quality sleep to aid recovery, regulate hormones, and support overall wellbeing.
  5. Mindset and Motivation: Maintaining a positive mindset is key to achieving sustainable weight loss. Techniques like setting rewards for milestones, visualising success, and staying focused on long-term health benefits can help you stay on track.

Avoid Common Traps and Pitfalls

While working towards sustainable weight loss, it’s essential to avoid the pitfalls of undereating or over-exercising in an attempt to speed up or fast-track your weight loss, as these can lead to nutrient deficiencies and physical strain.

Strategies for Weight Loss Success

Here are some key strategies that can help you achieve sustainable, long-term weight loss:

  • Make a commitment to your goals.
  • Set realistic, achievable objectives.
  • Keep a record of your activity and progress to stay accountable.
  • Seek support from friends, family, or a fitness coach.
  • Celebrate successes, milestones, and victories.

Embark on Your Journey

Your sustainable weight loss journey can begin today. If you have questions or queries or need guidance, please don’t hesitate to reach out. Contact me to discuss your weight loss goals and take the first step towards a healthier, happier you.

Start your sustainable weight loss journey today, and reap the rewards of better health and wellbeing for years to come!


Unlock the Power of Metabolic Weight Loss Programmes

It’s easy for health to take a back seat in our fast-paced world. Are you looking to discover a pathway that helps you achieve your health and wellness goals? Then teaming up with a health coach to design and deliver a tailored metabolic weight loss programme has the potential to be truly transformative!

What is the metabolism?

First of all, let’s demystify the term “metabolism.” In simple terms, it’s the number of calories your body expends to keep you alive. Think of it as a series of intricate chemical reactions that build and break down molecules. It’s all regulated by hormones, and requires energy and nutrients to function efficiently – that’s where you come in and your diet and exercise choices. 

The science behind metabolism and weight loss

When your metabolism increases, your body burns more calories, so you don’t have to store so many as fat. As your body learns to naturally shed unnecessary fat stores, accelerating your metabolism through exercise, diet, and healthy lifestyle choices is one of the best tools in your sustainable weight loss toolkit. 

Introducing the metabolic weight loss programme

Imagine a weight loss programme designed exclusively for you – a programme that combines tailored dietary adjustments, physical activity, and supplement support if needed. At The Health and Fitness Coach, our metabolic weight loss programme starts by crafting personalised diet plans based on your unique body and nutritional needs. We’re all about healthier ingredients, portion control, and optimising the time of your meals to maximise impact. 

Our workouts aren’t just about sweating it out. We incorporate cardio and strength training regimes to strategically boost your metabolism and build a strong, sustainable foundation. No two bodies are alike, and we embrace this case-by-case approach. Our programme is designed to cater to your individual requirements, ensuring a holistic transformation that considers your overall health and well-being. 

Sustainable health transformation

When it comes to weight loss programmes, beware of promises that sound too good to be true. Rapid weight loss might sound appealing, but true transformation requires a sustainable approach. Our metabolic weight loss programme goes beyond quick fixes. We’re here for your long-term success, helping you unlock a balanced and holistic lifestyle that supports your health and weight loss goals.

Your journey starts here

Are you ready to feel more energetic, empowered, and in control of your health and weight? The secret to a healthier, happier you lies in embracing a metabolic weight loss programme guided by an experienced health coach. Don’t settle for less and say goodbye to one-size-fits-all solutions. Say hello to the journey that transforms your body and your life.

Begin your journey to optimal health and wellness today. Get in touch with Rita and embark on the path to a revitalised you. Book a call, take the first step, and unlock the potential of metabolic weight loss today!

weight loss program

How long does a weight loss program last?

When it comes to weight loss programs, there is no one-size-fits-all approach. Weight loss programs should be tailored to each specific person’s requirements, taking into account factors such as weight loss goals, starting point, overall health levels, individual metabolism, adherence to the program, and more. The length of the program can vary significantly based on these factors.

Short-Term & Long-Term Weight Loss Goals

In general, weight loss programs can last from a few weeks to several months or even longer. The duration depends on whether you are pursuing a short-term or long-term weight loss goals. Short-term programs are often designed for individuals who need to shed weight quickly for a specific event, while long-term programs focus on sustainable lifestyle changes and overall health improvement.

Lifestyle Changes and Healthy Habits

A good weight loss program goes beyond simply shedding pounds. It involves making lasting lifestyle changes and developing healthy habits that can be sustained over time. This includes adopting a balanced and nutritious diet, incorporating regular exercise into your routine, making behaviour modifications, and seeking ongoing support.
Weight loss is a gradual process, and healthy weight loss programs typically aim for a rate of 1-2 pounds per week. While it's natural to want quick results, it's important to avoid crash diets or overly restrictive programs that promise rapid weight loss. These approaches can have negative health consequences, such as muscle loss, nutrient deficiencies, and the likelihood of regaining the weight once the program ends.

Tailormade, Sustainable Weight Loss Programs

Developing a tailormade and sustainable weight loss program that aligns with your weight loss goals, lifestyle, and body can be immensely rewarding. Achieving your goals not only improves your physical well-being but also boosts your motivation and belief in your ability to achieve long-term success. Setting achievable and realistic goals is crucial for long-lasting results.
To determine the best duration, style, and type of weight loss program for your specific needs, we encourage you to book a consultation with Rita today. We can assess your individual requirements, consider factors such as your current weight, health status, and lifestyle, and provide personalised recommendations to help you create a realistic and sustainable plan for achieving your weight loss goals.

Book Your Consultation Call Today!

Remember, sustainable weight loss is not just about reaching a specific number on the scale. It involves adopting healthier habits and making long-lasting changes to support a healthy lifestyle. Take the first step towards your weight loss journey and book a consultation call with us today.

What Does a Health Coach Do?

Do you feel time-poor and overstretched, that you’ve lost control of your eating habits, your body shape or your weight? Then you may well benefit from hiring a health coach.

Health coaches work with individuals and groups, guiding them and providing the support, structure, and encouragement to achieve their health, wellness, and life goals. 

With personalised guidance, custom strategies, and building real relationships, a health coach can help clients make positive changes in their lifestyle, behaviours, patterns, and overall health and wellbeing. 

Get the body of your dreams

Going to the gym and training without the structured support of a health coach can result in a lack of motivation and making unrealistic goals, or feelings of purposelessness and, ultimately, falling down on your goals. Working with the right health coach can help you stay on track to lose weight, tone up and get in the best shape in your life long term without wasting time on unproductive and unrealistic goals. 

Regain control of your health

As a mum of 3 with a busy household to manage and a business to run, I understand how hard it is to find the time, motivation, and consistency to prioritise your health and maintain your workout routine. Having helped 100s of women take back control of their bodies and health, I approach each relationship with my clients fully aware that everyone’s life, body, and goals are different.

That’s why I always collaborate and design protocols, exercises, and routines with my clients to individually curate a plan that works around their needs, lifestyle, timeframes and goals. Unlike many fitness and health coaches where the plan is cookie-cutter and is often unrealistic and restrictive, every single one of my coaching sessions is tailormade specifically for my clients.

Change your life for the better

A health coach can be the perfect partner to help you when you’re stuck, frustrated, exhausted and in a body you’re just not proud of. It’s easy to feel like regaining control over your health is too daunting a task to even start the journey.

When I work with my clients, we always start slowly, making a few simple changes each week so you’re not overwhelmed. We make natural choices that allow us to reach our ideal body, without having to always be thinking about it.

Invest in yourself

Whether it’s weight loss, improving fitness, managing stress, healthier eating, or addressing specific health conditions, I help my clients identify their specific health targets and goals which we then use to create individualised plans to support their journey. 

From exercise routines to meal plans, and lifestyle modifications, as well as sharing resources for inspiration and education, we work together to develop positive habits, make sustainable lifestyle changes, overcome obstacles, stay on track and make consistent progress towards your health goals.

Start your journey today!

If you have more questions about how a health coach can help you regain control over your health, get the body of your dreams, and change your life for the better, please don’t hesitate to contact me and begin your journey to better health today.

The best full-body workout for women

A lot of women who I talk to aren't sure how to get started with their fitness or are frustrated because they don't know what works and what doesn't. As a health and fitness coach who also specialises in personal training and circuit training, I have had this problem myself. The solution? A full-body workout that doesn't need any equipment, and can be done from home.

There are many full-body workouts you can do, but I recommend this one because it works every muscle in your body and is easy to follow:


Squats are a full-body exercise that can be done anywhere. They're great for strengthening your lower body, improving balance and flexibility, and burning calories.

Squats can be a great go-to move for your lower body, but they can also work wonders for your core. When you squat down, you’re working your glutes and hamstrings, but you’re also engaging your core to help keep your spine stable as you move. That’s why it’s one of the best leg exercises for women. To do a squat:

  • Stand with feet shoulder-width apart and hands on hips or by your sides.
  • Bend knees to lower down into a squat position while keeping heels flat on the floor (or as close as you can get them). Make sure knees don't go past toes!


Lunges are one of the most basic, yet effective exercises you can do. They're also an excellent way to strengthen your legs and butt — not to mention the rest of your body — and they'll help improve your overall balance and stability.

But lunges aren't just great for building muscle mass or improving balance; they can also be used as a way to get rid of extra weight around the waist. In fact, one study found that lunges (along with squats) are more effective at reducing hip fat than walking or running!

To do it: Stand with feet hip-width apart, hands on hips or holding weights in front of you (start with 5 lbs). Step forward into a lunge with right leg, lowering into a squat position until thigh is parallel to ground; keep back straight and chest up. Push through heels to return to starting position; repeat on other side. Keep knees aligned over ankles as much as possible throughout entire exercise so they don't shift inward or outward during movement--this will help prevent injury! Don't let knee go past toes at any point in movement--it should stay directly over ankle joint while performing this exercise


Push-ups are a classic full-body exercise that can be done anywhere. They build strength in the arms, shoulders and chest while also improving core stability and flexibility.

There are many variations on this exercise; try them all out to find one that works best for you!

To do a standard push-up:

  • Get down into position with your hands slightly wider than shoulder-width apart on the floor in front of you (or use an elevated object if needed). Your body should form a straight line from head to toe; keep your back straight as well by squeezing your glutes together tightly and lifting through the top of your head so it aligns with the rest of your spine. Think about keeping everything tight! This will help protect against injury later on when doing heavier weights or more reps--it's important not to let anything sag here!
  • Lower yourself slowly until one arm reaches 90 degrees (where it's perpendicular), then press back up again using both arms equally until they're fully extended above their heads again before repeating this same motion with another rep or set number.

Instead of doing full pushups, go to your knees, placing your hands on the floor in front of your legs. Then lean forward on your hands until your chest is just above the floor. Push up by extending your arms, then lower back down to the starting position.

You'll still get a good upper-body workout without putting too much pressure on your joints.

Some things to remember:

1. The most important element of any workout is to move.

It's better than sitting on the couch and binge-watching Netflix, which can make you feel lazy and lethargic.

Movement is a great way to relieve stress and improve your mood--and it doesn't have to be anything fancy: You can dance around your living room or walk around the block instead of driving every day (or both!). Movement helps you reduce weight by burning calories faster than if you were sedentary, so even if exercise isn't something that comes naturally for you right now--or ever--you'll still benefit from getting up off the couch!

2. It's important not to overdo it, though.

You should also be aware that if you're new to exercise, or if your body is not used to high-intensity workouts, it's important not to overdo it. If anything feels painful or uncomfortable during this workout (or any other), stop and take a break. Try again another day when your muscles are rested and ready for more intense activity.

If this is the first time you've tried hard routines, try doing it three times per week for two weeks before increasing your frequency--and always listen carefully to what your body tells you!

3. If you feel pain or discomfort, stop.

If you feel pain or discomfort, stop. Pain is a sign that you've gone too much further than your body can handle at the moment. If you're doing something wrong and causing injury, it could also mean that it's time to consult a doctor--especially if the pain persists after warming up and cooling down.


I hope this article has inspired you to get moving and start a workout routine that's right for you. Remember, it doesn't matter what other people think about your body or what they do in their own lives--it only matters that you're doing what works best for yours!

If you're looking to start your health and fitness journey with a coach, don't hesitate to book a call with Rita. She'll help you get started by providing you with a bespoke program that works for your lifestyle and goals.

Over 35? 10 exercises to boost your metabolism

If you're over 30, you know how difficult it can be to maintain a healthy lifestyle.

Metabolism is the process by which food is broken down into energy for your body to use. As you age, though, your metabolism starts to slow down. This happens because as you get older, your muscle mass decreases and your fat tissue increases. The more muscle tissue you have in your body, the faster it burns calories.

The more fat tissue you have, the slower your metabolism is at burning calories. This means that as we age our bodies become less efficient at burning calories and storing energy as fat for later use. But these exercises will help you boost your metabolism and get in shape even in the 30s!

Running Lunges

Running lunges is a great way to burn calories and build strength.

To do this, stand with feet shoulder-width apart and arms by your sides. Lunge forward with one leg, lowering your body until the knee of your back leg nearly touches the floor (don't let it touch). Then push off with that foot, returning to starting position as you switch legs in midair and land on the other side of the room with both feet. Repeat for 20 seconds; rest for 10 seconds; repeat 3 times total.

Mountain climbers

Mountain climbers are a full-body exercise that can be done anywhere, even in your office or at home. They're an excellent calorie burner and can be done with or without weights.

Mountain climbers are also great for warming up before running or other cardio activities, since they engage multiple muscle groups at once, including the legs and core muscles (which help stabilize you as you move). If you want to add some intensity to your mountain climbers, try adding weights like dumbbells in each hand or holding onto a bar above your head while performing the exercise!

Sumo squats

Sumo squats are a great way to build strength in your legs and butt. They also help you burn more calories than regular squats since they require more muscle activation in order to pull off the movement properly.

To do sumo squats, stand with feet wider than shoulder-width apart, toes pointing out at 45 degrees, and arms relaxed at the sides. Bend your knees as if sitting down on an imaginary chair behind you (or bend forward at the waist if no chair), keeping your feet flat on the floor throughout the exercise.

Hindu pushups

Hindu pushups are a great exercise for your abs and chest. The Hindu pushup works the chest, shoulders, and triceps. You can also do it with your knees on the floor for a less intense version.

To do this exercise, get into a plank position with your hands directly under your shoulders and your toes resting on the ground. Slowly lower yourself to the ground until your elbows are bent at 90 degrees, then press back up to start position.

Lower yourself to the ground, but keep your elbows bent. Your body should make a straight line from your head to your heels. Repeat as many times as you can (the more advanced variation involves doing this in an L-shape).

Lunge with a twist or side lunge with twist

  • Lunge with Twist: Stand with your feet together, arms at your sides, and hands on hips. Take a large step forward with one foot, bending both knees 90 degrees as you do so. Lower the back knee until it almost touches the floor or mat; then return to starting position by pushing off from that leg's toes. Repeat 10 times on each side for one set; do two sets total.
  • Side Lunge with Twist: Stand straight with arms at the sides and legs together (feet pointed forward). Step out to one side into a lunge position, keeping both knees bent 90 degrees; then twist toward that same side so that arm reaches overhead while still holding onto the opposite shoulder for balance if needed.


Step-ups are a great exercise for lower body strength and stability. They can be done with dumbbells, a barbell, or a bench. The step-up will target your glutes (butt muscles) as well as the quads (thigh muscles).

Step 1: Find an elevated surface that's roughly knee height--a bench or box works well here--and place one foot on top of it. You may want to use some sort of padding underneath your feet if you're going barefoot because this can be hard on the soles of your feet if there's no padding beneath them!

Step 2: Place all of your weight onto that same foot now that it's on top of the elevated surface; then lift up off of this foot so only one remains planted firmly in place while raising yourself up with another leg until both knees are bent at 90 degrees and parallel with each other at hip level.

Plank walkouts

Plank walkouts are a great way to increase core strength, build up your lower back and improve your balance. The plank is one of the best exercises for building core strength because it engages every muscle in your body. By working out in this position for longer periods of time, you'll see results quickly!

Another benefit of plank walkouts is that they help build up your lower back muscles (which are important for posture). If you have bad posture then doing this exercise regularly will help correct it because it forces those muscles into action so they become stronger over time.

The last thing worth mentioning about planks is that they're also great at improving balance - something many people struggle with as we get older!

Crab crawl (also known as the "curl to press")

The crab crawl is an exercise that works your entire body, but it's particularly effective for strengthening the core and improving flexibility in the hips.

It also helps you to burn fat while building muscle, which is what we want when we're looking to boost our metabolism!

The basic crab crawl involves lying on your stomach with arms stretched out in front of you and legs extended behind. Then raise both hands off the floor as high as possible while simultaneously raising one knee off the ground (keeping both hips on the floor). Perform 10 reps for each side before switching over to do another set with opposite limbs raised first (e.g., left hand/right knee). Add some resistance by placing a weight plate or dumbbell between both hands before lifting them off from their starting position on top of one another at chest level.

Skater hops, alternating legs to switch sides (advanced version only)

Skater hops are a great exercise for building muscle and burning calories. The move involves alternating your legs as you hop across the floor, making it more of an intense workout than just jumping up and down.

To do skater hops:

  • Stand with feet slightly wider than shoulder-width apart and arms at your sides. Bend the knees slightly and push off on one foot to jump high enough that both feet leave the ground at once (but not so high that you lose control).
  • Land softly with both feet together in a wide stance, then immediately jump again as soon as possible with alternate legs--first right leg then left leg--to switch sides quickly before landing back on both feet. Keep moving like this through as many sets of reps as desired or until fatigued from working out!

Fire-feet drill

The fire-feet drill is a great way to get your heart rate up. It can be done with any number of people, but it's especially effective in pairs. One partner will stand with feet together and arms at their sides while the other partner holds onto their ankles. The standing person then lifts their feet off of the ground and turns them out so that they are parallel to each other at about a 90-degree angle. They then hold this position while their partner rotates them around in a circle (like they're running on fire!). When one round is completed, repeat for another round or two before switching positions!

This exercise is great because it provides strength training benefits without being too heavy on cardio--the turning motion keeps things interesting by engaging different muscle groups throughout each rotation. If you've got kids who love chasing each other around outside, this might be just what you need after dinner instead of watching TV!

For those of us who are over 35 and looking for a way to get in shape, these exercises are the answer. They're easy to do, but hard to master--which means they'll give you an awesome workout that will leave your muscles burning and help build muscle while also helping burn fat!

You can do these exercises at home or at the gym, but they're all great ways to build strength without relying on machines or equipment (which is especially helpful if you don't have access).

Now that you know what exercises to do, it's time to get started. Don't wait until tomorrow or next week - start today! Remember that even if your schedule is packed with other commitments, there are still ways to squeeze in these moves. If you need help to get things right, don't forget to contact Rita as your Health and Fitness Coach

What You Did In Your 20s Won’t Work In Your 40s For Weight Loss

Here’s the truth: as you get older, your body changes. That means the approaches you took in your 20s to lose weight may not work anymore. It’s not that they don’t work — they do. But they don’t work as well. It’s like getting a new phone. The old one worked just fine, but it was slow and clunky compared to the new one.

The good news is that it's never too late to begin the journey of weight loss. But if you're over 40, you'll need to approach it differently than you did in your 20s. In today’s blog, I will share several steps to still lose weight in your 40s.

As we age, our bodies change in many ways. You may be more active or less, but the way you approach your weight loss changes too.


In your 20s:

You're more likely to have an active lifestyle. Weight loss is all about eating less and exercising more.

In your 30s:

You're more likely to realize that food is not the problem — it's what's going on inside your body that makes it hard to lose weight. You may find yourself struggling with chronic fatigue or hormone imbalances. For these reasons, you'll need to pay attention to your health as much as losing weight.

In your 40s:

There are a lot of things in your 20s that you can’t do in your 40s. You can’t stay out till 2 a.m., you can’t drink as much, and you definitely can’t eat whatever you want.

Your metabolism slows down as you age, so eating fewer calories won't automatically lead to weight loss. You need to eat less AND exercise more than when you were younger. You might have more muscle mass than when you were younger, so even though you weigh the same as when you were 20, your body fat percentage is higher (and thus makes it look like you're fatter). Your body doesn't burn fat as efficiently anymore because of reduced insulin sensitivity and lower levels of growth hormone (GH) — both of which are hormones released after eating carbs or exercising (which helps with fat burning).


As a result, if you are trying to lose weight when you are in your 40s, you may have to try some new strategies to achieve success. Here are some tips that can help:

  1. Eat small meals throughout the day to help maintain your blood sugar levels and keep hunger at bay. Skipping meals can cause your body to store fat instead of burning it off for energy. Try eating five small meals a day so that you never go hungry or have low blood sugar levels. Remember to Eat breakfast everyday. It may sound obvious, but many people at this age skip this meal because they're on-the-go in the morning--and then they eat too much later in the day when their blood sugar gets low from skipping breakfast! That's why it's so important: eating something small but nutritious helps keep hunger at bay until lunchtime arrives without making you feel heavy or sluggish afterward like carbs do after lunchtime snacking does!
  2. Try eating more protein and fiber-rich foods, they will fill you up while providing important nutrients and vitamins. Protein is a building block for muscles, skin, hair and nails. It's also important for immune system function and hormone production. Protein is a better choice than carbs for energy because it takes longer to digest in your body which means that you'll feel full longer after eating it! The National Institute on Aging recommends that people over age 50 get 1 gram of protein per kilogram (2.2 pounds) of body weight each day--that's about 65 grams for most men and 50 grams for most women who are active at least 30 minutes a day five days per week
  3. Drink plenty of water throughout the day. Water helps flush out toxins from your body and keeps things moving through your digestive system. "When older people aren't drinking enough water, they often suffer from dehydration and low blood pressure," says Dr. Steven Kipnis, an associate professor of medicine at Harvard Medical School and director of preventive cardiology at Brigham and Women's Hospital in Boston. Also, water can help reduce hunger pangs and keep you from overeating.
  4. Exercise regularly. Exercise is an important part of any weight loss plan no matter what age group you fall into, but it is especially important for those over 40 years old as it helps build muscle mass which burns more calories than fat does at rest (even if it doesn't appear that way). It also improves circulation so that oxygen and nutrients can reach all parts of your body more easily, helping you recover faster from workouts or daily activities such as walking up stairs or bending over.
  5. Choose nutrient-dense carbohydrates over empty calories. When you're trying to lose weight, it's important to choose nutrient-dense carbohydrates over empty calories. Nutrient-dense foods contain a high amount of nutrients and vitamins in relation to their calorie count. This means that they are low in fat and sugar, but high in fiber and other beneficial vitamins and minerals. Nutrient dense carbs include whole grains such as brown rice or quinoa; fruits like berries (blueberries!), oranges or apples; vegetables like broccoli or kale; legumes like lentils or kidney beans; nuts/seeds like almonds or chia seeds - these are all good choices! You can also try adding some spices such as cinnamon which will help stabilize blood sugar levels so you stay fuller longer between meals! On the other hand...empty calories refer mainly towards processed foods that are high in sugar & fat but low on any nutritional value whatsoever! These include cakes/pastries/pies etcetera along with fizzy drinks/sodas etcetera too - avoid these at all costs!
  6. Eat healthy fats to boost energy and immunity. As you age, your body loses its ability to regulate blood sugar and insulin. This can lead to weight gain and diabetes. Fat stimulates the production of leptin, which regulates appetite and tells us when we are full. Fats also help you feel full longer than protein or carbs do because they take longer for your body to digest. Choose low-fat dairy products or non-fat yogurt instead of full-fat versions. Choose low-fat options whenever possible. Cook with olive oil, canola oil and other liquid vegetable oils instead of butter or margarine when possible. Your brain needs healthy fats for optimal health; these include omega-3 fatty acids found in salmon, walnuts and flaxseed oil; monounsaturated fats from olive oil (and other foods like avocados); saturated fats from coconut oil and grass-fed beef plus cholesterol found in egg yolks and butter/ghee (clarified butter).


With these tips, you will be able to lose weight even in your 40s. Remember that your body is different from when you were younger and so it may take some time for things to click. But if you keep at it and stay motivated, then eventually everything will fall into place!

Regardless of what stage in life you currently are, remember that the weight loss journey takes discipline and guidance. No age is ever too late. 


Ready to start the change? Click here to book your discovery call and watch our free masterclass on weight loss for women with Rita today.

Relax Your Body to Lose Weight

Losing weight can be a challenging endeavor. If you're struggling with your fitness goals, it's important to remember that even relaxation could impact your weight loss goals. 

Trying to lose weight is a challenge, but it doesn't have to be nearly as difficult as some people make it out to be. We do a lot of strenuous work just to burn all those calories down, but what if the secret to losing weight is actually through relaxation? You heard that right! In today’s article, we will talk about the effects of stress on weight and ways to relax.

Effects of Stress on Weight

Stress is one of the first things that affect your weight-loss success. When you're stressed, you may find yourself feeling hungry even if you just ate a big meal. If this happens, it's possible that your body is trying to store fat in case it needs to protect itself from future starvation. This can lead to fat retention, especially around the midsection, and cause people with stress to eat more unhealthy foods like sweets, chips, or fries since those foods are easy on the stomach and won't fill them up as much as healthier alternatives like fruits and vegetables would.

When we're stressed, our bodies produce more cortisol. Cortisol is known as the stress hormone because it's produced in response to stress and makes us feel like we need more food. 

The link between stress and weight gain is well documented in some research literature. Elevated cortisol levels have been found in people who are overweight or obese compared to those who are leaner, according to one study published by the American Psychological Association (APA). Another study showed that participants with higher blood pressure had higher levels of cortisol than those with lower blood pressure when they were exposed to stressful situations such as public speaking or completing math tests. Another study showed that people who experienced high psychological distress over time gained more weight than those without such distress; both groups were given the same diet but only one group experienced increased levels of stress as measured by their self-reported depression/anxiety symptoms (per this APA citation).

The levels of stress can make you feel hungry, even though you may not be. It's a strange phenomenon called "stress-induced hunger." This process sends signals to your brain and increases your appetite and ruins your current diet and weight loss plans. 

If you aren't eating enough protein when you're stressed out, this will only make this process worse. When our muscles begin breaking down as they do during exercise or physical exertion, they become sore as well as weaker without proper nutrition. So if we don't eat enough protein, then we won't have strong muscles anymore—and that means less burning of calories!


If you want to achieve your fitness goals, the best thing to do is to develop better habits and relax whenever possible. Here are a few ways you can relax while working on your goal of losing weight:

  1. Find time for your hobby.

What you do to relax is up to you. Some people like to read, while others prefer a game of chess or cards. Whatever your hobby may be, it should be something that you enjoy and that gives you a sense of reward when you do it.

It's important to find time for hobbies because they are good for your mental health as well as your physical health. If you can find time for hobbies, then you will have less stress in your life which will help with losing weight.

Hobbies are also very important in keeping your mind active and sharp, so if possible try to find ways to incorporate them into your daily routine so that they become part of your life.

  1. Schedule fitness/gym breaks

If you spend a lot of time at the gym or you're a fitness fanatic, it's important to take breaks from exercise. If you don't give yourself a break from your usual routine, you could burn out and lose motivation. Take time off from exercise in order to heal injuries and recover from overtraining, advises the American College of Sports Medicine (ACSM). You can also take days off to rest and recuperate during periods of intense training or competition.

Spend more time doing activities that aren't exercise related. The ACSM recommends that people who exercise regularly should also engage in other physical activities that may not contribute as heavily toward fitness goals. These include walking, hiking or cycling for pleasure or to get places rather than driving; taking up salsa; zumba dancing; participating in sports that don't require a lot of practice or skill; playing on playgrounds with children; swimming laps; and gardening or woodworking at home.

  1. Get eight hours of sleep a night.

Getting enough sleep is one of the most important things you can do to lose weight. When you sleep, your body secretes hormones that increase your metabolism and help you burn more calories throughout the day. It helps you metabolize fat, and it keeps your hormones in check so that you don't experience cravings for sugar or carbohydrates.

According to a study published in the journal Sleep, people who slept for less than five hours per night were more likely to gain weight over a 10-year period than those who slept seven hours or more.

To hit the eight-hour mark, go to bed by 10 p.m. and set an alarm for when it's time to get up. If you still have trouble falling asleep, try listening to a guided meditation on YouTube before bed; the videos have helped many people fall asleep faster and sleep better throughout the night.

  1. Yoga sessions

Yoga is a great way to relax and lose weight. Yoga helps you get in shape, relieve stress, and gain energy. Yoga also helps you stay healthy by improving your posture, breathing, and digestion. Yoga is one of the most popular forms of exercise today because it's so relaxing and energizing at the same time.

Yoga is also good for your body because it helps you lose weight by increasing muscle tone and helping you breathe better. It also improves your circulation, which causes more efficient use of oxygen by the heart and muscles.

  1. Take a walk

Getting outside and taking a walk in nature is one of the best ways to relax. The fresh air will help you breathe deeply, which can help your body release stress hormones that are linked to weight gain.

Connecting with the world around you again is important when it comes to reconnecting with yourself, so going on an outdoor adventure is a great way of doing this. You may be surprised at how much time you spend in front of screens these days—and even if not all screens are bad for our health, they do affect us physically and mentally! If we spend too much time looking at them (or watching them), then we start losing touch with who we really are as human beings. 

When we're surrounded by nature, we forget about our problems and focus on what's important at that moment. This has many benefits for our psychological health, as it allows us to let go of pent-up feelings and live in the present. It also allows us to connect with our true selves, as well as get some much-needed fresh air. Try it out next time you need a break!

The best thing you can do to lose weight and stay healthy is to relax. This means turning away from stress and negative feelings, as well as finding time in your day for a yoga class or walk outdoors. The more relaxed you are, the better it will be for your body and mind; so give these tips a try today. If you’re struggling to lose weight despite trying out all these tips, you probably need help. Hop on a call with me and let’s talk about your health and fitness goals. 


Are you sick of going to the gym only to find that the equipment is always occupied? Are you looking for an affordable way to get a gym at home without having to sacrifice quality or convenience? If so, you’ve come to the right place! In this guide, we will teach you everything you need to know in order to build your very own budget home gym.

Building a budget home gym is not as hard as you may think. In fact, with a little bit of planning and preparation, you can build a sturdy and affordable home gym that will allow you to stay fit and healthy.

Here are the five essential steps you need to take to build a budget home gym:


1. Determine your budget.

The first step is to determine your budget. This is important because it will help you figure out how much money you can allocate to your home gym. You may be able to build your home gym for less than £1,000, or you may need to spend a bit more. It all depends on your specific needs and preferences.

Building a home gym can be a great investment for your overall health and fitness. Not only will it help you to stay fit, but it can also be a fun and rewarding experience. However, it can be expensive to purchase and set up all the necessary equipment. Fortunately, there are a few things you can do to save money on your home gym.

First, you should consider what you need and want in a home gym. Do you just want to work out on your own, or do you want to be able to work with a trainer? You may also want to consider what type of equipment is available. Are you interested in cardiovascular equipment, weight machines, or a variety of free weights? If you have children, you may want to invest in a home gym that is kid-friendly.


2. Choose the right equipment.

Once you know what you need, you can start to look for deals on equipment. You can often find good deals on home gyms on online auction websites or by searching for used or refurbished gyms. You may also be able to find promotional offers or discounts from your gym’s sponsor.

If you're on a tighter budget, buy used equipment. This option is especially good if you're not sure which pieces of equipment are right for you. If you're not ready to invest in all of the equipment yourself, consider renting it instead. This way, you can try out different pieces of equipment and see what works best for you. 

Another way to save money on your home gym is to make your own equipment. This is possible with a few simple tools and a bit of creativity. You can build your own weight machines, for example, or create your own cardiovascular workout using resistance bands and a pulley system.

Keep in mind that you don’t need the latest and greatest home gym equipment to get fit. A basic set of weight machines, a treadmill, and a bench will get you started. And, if you’re looking to upgrade your home gym in the future, don’t be afraid to invest in quality pieces of equipment that will help you reach your fitness goals.


3. Build the gym.

The final step is to build the gym. This means assembling the equipment and installing it in the desired location. There are a variety of ways to do this, so choose what works best for you. You can either hire a contractor to do the job for you, or you can try to do it yourself and with the support of your family. Either way, make sure you are prepared for the job and have all the necessary tools and supplies.


Building a home gym can be a great investment for your overall health and fitness. Not only will it help you to stay fit, but it can also be a fun and rewarding experience. However, it can be expensive to purchase and set up all the necessary equipment. Fortunately, there are a few things you can do to save money on your home gym. 

If you're up for a bit of DIY work, you can build your own home gym. This option is perfect if you have a lot of DIY experience and want to build a set-up that's exactly tailored to your needs.  And whatever your budget, there's a quality home gym option out there for you. Just be sure to take your needs and preferences into account when deciding how much to spend.



The word "metabolism" has become a buzzword in fitness circles. But is it possible to hack your metabolism? The answer is yes. And I'm not talking about some kind of fad diet or exercise plan that promises the ability to eat whatever you want and still lose weight. I mean real science-based strategies that can help you lose weight and keep it off: That's what this article is all about! So let's dive right in, shall we?

What is metabolism?

Metabolism is the process by which your body converts food into energy. This chemical energy allows you to function and stay alive, but it can also be changed if you're not getting enough of the right kind of fuel.

Metabolism is a complex system of chemical reactions that occur in every cell of your body to provide energy for your body to function. The rate at which these reactions take place depends on many factors, including age, gender and genetics—but one thing remains true: no matter what stage you're in right now (if you're pregnant or breastfeeding), there will always be room for improvement!

How metabolism changes

Your metabolism changes with age. As you get older, your body will naturally start to slow down. This is why it's important to eat a healthy diet and exercise regularly throughout your life—to keep up with the natural aging process, or even prevent it from happening at all!

Metabolism also changes when you lose weight or gain weight: The more muscle mass you have on top of the fat stored in your body (which has been linked to lower levels of leptin), the less efficient those muscles are at using oxygen and calories as fuel. So if someone loses 20 pounds over six months but still feels hungry after meals because their metabolism hasn't adapted yet (and maybe hasn't been active since losing that much weight), then they might not be able to keep up with their new energy needs without some help from an appetite suppressant pill like Phentermine (which I don't recommend).

Things that influence your metabolism

The first thing to keep in mind is that your metabolism is influenced by many factors. For example, the amount of food you eat, how much exercise and sleep you get, how stressed out or relaxed you feel—and most importantly—how much caffeine or other stimulants (such as alcohol) are consumed on a daily basis.

This can be hard to believe for someone who has tried dieting for years without any results. But the truth is that some people simply have a fast-acting metabolism while others do not; so if one person eats three meals per day while another person eats only one meal per day but exercises more than twice as much each week, chances are their bodies’ metabolic rates will be different from one another's because of their respective lifestyles and habits!

How to hack your weight-loss metabolism

To hack your weight-loss metabolism, you need to eat more protein and avoid sugar and refined carbs. You should also eat more fibre and exercise regularly. Sleep enough for a good night's rest is important too. Stress can make it hard for you to lose weight by increasing cortisol levels which makes it harder for your body to burn fat as fuel instead of storing it (1). If you're stressed out all the time, try taking some time off from work or school for a short period of time each week so that you don't feel overwhelmed when trying to get healthy again after returning home from vacation or leave early from work every morning so that there's less pressure on getting everything done before leaving again right after lunchtime! Lastly: drink lots of water throughout the day because dehydration increases cravings while also making us hungrier due to lackadaisical eating habits caused by being unable


As you can see, there are many misconceptions when it comes to the process of losing weight and increasing metabolic rate. While some methods may seem foreign or even risky at first glance, they’re actually relatively simple and safe if you follow the right steps.

Before embarking on a diet plan or regimen though, it’s important for anyone who wants to lose weight fast and increase their metabolism to read up and learn everything about the right way of hacking your metabolism. Interested in making a big change in your health and lifestyle? Message Rita today to get started.