The Look and Feel Lighter Project

10/02/2025

Week 1 - Record
Record each and everything you eat, the timing, and any other notes you can think will help you. Begin thinking about changing one thing for next week, i.e., portion size, more veggies, limit sweet or soft drinks

Week 2 - Record and reflect
This week, go over it with a highlighter and pen. Highlight what you want to change, make notes on things that might need a tweak or things you want to change.

Week 3 - Record, reflect, and make adjustments
This week, begin implementing the changes, see what has worked, and keep making those small adjustments.

Week 4 - Begin planning the week to come
This is your chance to write up your plan ahead of time. Over the last three weeks you have worked hard to make changes and by now you should have something that is beginning to look like a plan. Take that big step and do it, write your meal plan and go for it!

It may not happen in four weeks, but you get the gist!

Record>Reflect>Adjust>Plan

02/12/2024

24/11/2024

This is how we do it! 💪🏽🧠TAKE EXERCISE OFF THE TO DO LIST! Too many people have exercise in their calendar, but not part of their sub-concious scheduling. I know I am jumping a few steps here, however this is not often on people's list of goals, to become a regular exerciser!

Just by achieving this one goal I believe most will have the capacity if not exceed their expectations across others. Now how do we ge there you ask...

1. Choose something to start doing which is achievable.

This could mean arranging a time that you know will not become interrupted to . Or, this could be doing something once a week that you know you will enjoy/endure without fail. Make a list of everything that can work.

2. Add it to your calender

Sounds like I'm going backwards. But you didn't make brushing your teeth a habit because you thought it was a good idea. You had someone reminding you to do it until you did, automatically or independently.

3. Make sure there is a reward

If not the gratification of completing something and being awesome, then find an external reward. Attach the act to something beneficial. However, ensure this is not a counterproductive reward. I know where you heads going 😀

4. Plan for what is next

Make sure once that box is ticked, you know what is to come next. Remember that list you made of everything that could work. Start there!

05/09/2024

CALORIES vs STEPS: Which is better!

They are not equal but if done consistently, both attribute toward the same end goal. Calories are burnt when your steps are up, but you can burn a whole lot of calories in short amount of time with additional benefits by the completion of a good workout.

But, if you really believe one is better for you than the other, make sure you understand both well to know which suits the day or your schedule. I would recommend learning to track both for a period of time and learn how both measures work in both practice and your head.

Please don't obsess on either, movement is movement! Just makes sure it happening :)

02/08/2024

Focus on what you can control! You can't control your meeting going late at work, you can't control the kids needing your time because of . But, you can control what you do next!

14/07/2024

#1 Find your preferred options
#2 Choose quick, order it if needed
#3 Make the serving match yours
#4 Find more options

Don't panic, your judgement is sound. Your goal remains the same. Eat well!

14/07/2024

Don't panic, your judgement is sound. Your goal remains the same. Eat well!

12/07/2024

FIND THINGS THAT FIT YOU AND YOUR LIFE.
Today's goal might just be to get out the door!

08/07/2024

18/06/2023

#4 Learn More

Not the only article/study suggesting that sleep is to be highly considered when working on weight management.

Sleep on it and get back to me!

In a randomized clinical trial, overweight adults who increased their nightly sleep duration by about an hour reduced their daily caloric intake by an average of 270 kcal, which would lead to weight loss over time.