How to Achieve a Caloric Deficit without Counting Calories

How to Achieve a Caloric Deficit without Counting Calories 

This is a questions I receive all the time. Counting calories is a mentally exhausting task that, in my opinion, can really cause a lot of negative stress on the. body. A caloric deficit is essential for weight loss and can be achieved in a number of ways without tracking calories. Here are three examples:

1. Eat more fiber-rich foods slowly: Foods that are high in fiber, such as vegetables, fruits, and whole grains, can help you feel fuller for longer and prevent overeating - but only if you consume them at a slower pace. The stomach will expand and the hormones will tell the brain that you are full. These foods are also generally lower in calories, making it easier to create a caloric deficit.

2. Incorporate more physical activity into your routine: By increasing your activity level, the ability to burn more calories and create a deficit goes up. This can be as simple as going for a walk after dinner or taking the...

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Why is Fat Loss so Hard?

Why is Fat Loss so Hard?

Here is a questions I get all the time: Why is Fat Loss so Hard?

Lets just put it out there: Losing body fat, especially around the belly, is hard. It's a common goal that many people struggle with, and there are a multitude of reasons why it can be so difficult. In this blog post, I want to explore some of the reasons why I find that fat loss is so hard based on what I see from my clients journey, and how making lifestyle changes and mindset shifts can make a big difference in your success.

One reason why fat loss is hard is that it requires significant lifestyle changes. This in other words, is saying that you have to live life differently than you have the last 20, 30, 40, 50+ years. Losing fat isn't just about changing your diet or exercising more; it requires a complete overhaul of your habits and routines. This can be intimidating and overwhelming, especially if you're used to living a certain way.

For example, if you're used to eating fast food and...

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Where is the first place you Lose Fat from?

Where is the first place you lose fat from? 

Where is the first place you lose fat from? This is a question I get a lot! When the body loses fat, the order in which fat loss occurs, from specific areas, is predominantly determined by genetics. Some will to lose fat from their arms, legs, or face first, while some may notice a loss in abdominal fat before any other areas.

Generally, the human body will usually lose fat from all over the body rather than from one specific area. This means that while you may not be able to control exactly where the fat is lost from, you can still lose fat by maintaining a healthy diet and exercising regularly.

Keep in mind that losing fat is not the same as losing weight. Weight loss can be the result of losing fat, muscle, or water. To lose fat, it's important to focus on creating a calorie deficit by burning more calories than you consume through a combination of diet and exercise.

Speaking to diet - you can choose nutrient dense foods that...

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How I Stopped Binge Eating Ice Cream


How I Stopped Binge Eating Ice Cream

This is something that I see all the time with my clients - so I decided to share my own story. It is not about avoiding the foods we love just to lose weight. It is when food becomes addicting and consuming that there is a negative effect on our bodies and minds. 

Making sure that the environment you are surrounded by most often is as safe as possible is the first step to achieving the binging relief - at least that is what saved my life! 

I love to enjoy all foods and if this sounds like you too make sure to sign up for my email to get more tips and tricks on how to live a food freedom life and that is How I Stopped Binge Eating Ice Cream!

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9 Nutrients you are getting when you eat Real Food Meals

9 Nutrients you are getting when you eat Real Food Meals

Alright for food is amazing - and the reason is because its always perfectly packaged !

When you start combining foods into meals you will easily start seeing the same nutrients over and over again

9 of the most common nutrients in real food meals:

1 Protein - found in meat, fish, seafood, beans, lentils, eggs, dairy, nuts, seeds and some veggies

2 Carbs - found in beans, lentils, grains, fruits and veggies

3 Healthy fats - found in fish, meat, eggs, nuts, seeds, avocados, olives and coconut

4 Fibre - found in whole grains, beans, lentils, fruits, veggies, nuts and seeds

5 Water - found in fruits and veggies

6 Potassium - found in fruits, veggies, beans, chicken, salmon, avocados and some dairy

7 Calcium - found in dairy, beans, lentils, seeds, nuts, leafy green veggies and some grains

8 Magnesium - found in nuts , seeds, dark chocolate, beans, lentils, edamame, grains and some fruits and veggies

9 Zinc - found in meat, seafood,...

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Learn How To Have A Fitness-driven Lifestyle with Kelly Carter | An Interview

Learn How To Have A Fitness-driven Lifestyle with Kelly Carter | An Interview

Article from:

The importance of finding a sustainable diet to fit your lifestyle perfectly can not be overlooked. Everybody has different requirements when it comes to their diet, and there is a lot of expert nutritionists in the industry who can create a comprehensive, tailored plan for you to help you reach your health and fitness goals.

Kelly Carter, as the founder of the Food Freedom Nutrition and Lifestyle Program, is one such nutritionist who has made it her mission to transform people’s lifestyles with customized plans designed as per the needs and goals of each individual. She believes that the concept of having a successful transition in one’s lifestyle goes beyond the idea of having a personalized meal plan. This is why she is committed to helping her...

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Stress Management Food Choices for the Busy Professional

Stress Management Food Choices for the Busy Professional

As a busy professional stress is definitely part of the week. In my opinion it is not about finding a life that has no stress... it is all about understanding stress management and what that means for you. Stress management is extremely important for the busy professional as it determines mood, productivity, energy and confidence. 

Did you know stress management can begin with your food choices? Once you have the knowledge on WHAT you should be choosing this will change your outlook on so many meals! Certain food can increase certain chemicals in the body to promote stress management: 

- Boost levels of serotonin  (calming brain chemical)

- Decrease levels of cortisol and adrenaline (your stress hormones) 


Here are my top choices for stress management food choices for the busy professional:


1. Whole grains such as RICE, QUINOA and OATMEAL. Did you know that all carbohydrates tell the...

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Why is my Weight Loss Plateauing? The Busy Professionals Struggle

Why is my Weight Loss Plateauing? The Busy Professionals Struggle

There is nothing more frustrating than when your healthy intentions stop showing the progress you want to see - specifically weight loss plateauing. 

Weight loss plateaus are extremely common - no, they are part of every health journey out there. It is not a bad thing - it is your body telling you that something needs to change, shift or be removed. 

I have come up with the top 3 reasons why you may experience weight loss plateaus - from all of my clients who are busy professionals / entrepreneurs I have noticed many of the same occurrences. Once cleared up or shifted the body continues to transform in a healthy manner. 

3 Reasons the Busy Professional may be experiencing Weight Loss Plateauing : 

1. You are not eating enough - when moving towards more nutrient dense choices (whole fruits, veggies, nuts, proteins etc.) you will find the overall calories consumed in a day is naturally...

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Weight Loss without Dieting - The Lifestyle Change

Weight Loss Without Dieting:

The thing I hate most about the wellness industry is the millions of products, programs and people who express the way to lose weight is through dieting. The promise of losing a ton of weight in a short amount of time - sometimes expressing that it can be done while eating junk food and not lifting a finger! 

It's terrible to see people all over the world (including myself at one point) fall for these quick fixes, just to be right back where we started a few months down the road. Obviously the promise of easy, quick weight loss is attractive - but it is not sustainable or the reality. Making the wellness industry a trillion dollar industry. 

Weight loss without dieting - now that is how we should all think. See, the other problem with diets is we never get to the root of the issue. Why are we struggling with our weight in the first place. Is it even necessary to focus on weight loss or are we being driven by society thoughts. I...

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Easy Snacks for the Busy Professional

Here's the thing: 

Snacks can make or break your day. They have the ability from preventing or cause sugar or energy crashes throughout the day, support productivity or prolong a days work. So I am introducing: Easy Snacks for the Busy Professional

Did you know that the top 3 snacks at the busy professional's office are 

1. Chips

2. Chocolate 

3. Cheese (and not the great kinds)

Snacks that are calorie dense, high sugars or high carbs - all foods that will give you a BURST of energy then a crash shortly after. Most of the time we are looking for the same type of snack an hour later and the cycle continues. 

As a busy professional, you want to be productive at work. You want to have enough energy to go in and out of meetings, to be present when talking to colleagues and to have the confidence that each day you are giving your best. 

These easy to execute snacks will support your body's energy so that you will obtain that productivity and confidence...

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