Hey fitness nerds!

First off, I want to give a huge shout-out to all 3000 of you who read this newsletter weekly.

Now, let's talk about something we've all experienced at some point - cheating on your diet.

A slice of birthday cake or a latenight pizza binge.

And you know what? That's okay. It's normal.

Life happens, and sometimes that means indulging in foods that aren't exactly diet friendly. Especially when you're out with friends, celebrating a special occasion, or just having a rough day.

Now let’s dive into the newsletter.

Read 🔽 below. 

😅 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Cheating on your diet

• Article Explained Simple: Coffee and Weight Loss

• Tips of the Day

• High protein Full English Breakfast Recipe

Cheating on your diet

But what actually happens in your body when you go over your calorie limit for a day?

Your body stores the extra calories as glycogen in your liver and muscles, and then as fat.

This can lead to a temporary weight gain, but don't panic! It's mostly water weight, and it will balance out over the next few days if you get back on track.

So, how can you minimize the damage after a cheat day?

• First, don't beat yourself up. One day of overindulgence won't undo all your hard work. Just get back to your regular eating habits the next day.

• Stay hydrated. Drinking plenty of water can help flush out excess salt and water retention.

• Get moving. A light workout can help boost your metabolism and get you back into a healthy mindset.

How can you decrease the likelihood of cheating on your diet in the first place?

Allow yourself small treats.

Completely cutting out your favourite foods can lead to feelings of deprivation and make you more likely to binge later.

Plan ahead. If you know you have a social event coming up, look at the menu beforehand and decide what you'll order. Or, if you're going to a party, eat a healthy snack before so you're not ravenous when you arrive.

Don't let one slip-up derail you. If you do overindulge, don't use it as an excuse to write off the whole day or week. Just get back on track with your next meal.

Remember, a healthy lifestyle is about balance. It's okay to enjoy a treat now and then. What matters most is that you're consistent with your healthy habits over the long term.

If I forgot anything or if you have any other questions DM me on Twitter and I will gladly answer. Twitter

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Article of the Week

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3 tips on how to use caffeine to your advantage

The world's most popular drug.

From coffee to energy drinks, it seems like everyone's using it to get through the day.

But caffeine can be a powerful tool for weight loss and productivity.

Here are 3 tips on how to use caffeine to your advantage:

1. Suppress hunger
   
   Caffeine has been shown to reduce feelings of hunger and increase satiety.
   
   So if you're trying to cut back on snacking, try sipping on some coffee or tea throughout the day.
   
   Just be sure to skip the added sugar and cream to keep it diet-friendly.
   

2. Boost energy on a diet
   
   Cutting calories can leave you feeling drained, but caffeine can help.
   
   The key is to use it strategically.
   
   Try having a cup of coffee before your workout to power through fatigue.
   
   Or have a green tea in the afternoon to avoid the post-lunch slump. But not too much. Too much caffeine can leave you jittery and anxious.
   

3. Increase productivity
   
   Caffeine can give you the focus and energy you need.
   
   Try having a cup of coffee or tea before tackling your to-do list.
   
   The boost in alertness and concentration can help you get more done in less time.
   
   Just be sure to time it right - having caffeine too late in the day can interfere with your sleep.
   

Caffeine isn't just for waking up in the morning.

With these tips, you can use it to your advantage for weight loss and productivity.

Vote below to choose the diet for next week’s recipe

Homemade Healthy Full English Breakfast Recipe (makes 4 servings)

I love a fry-up.

But a traditional full English from a cafe is north of 1500 calories a portion. And that is 2/3 of my allotted calories.

So I came up with this healthy version of a fry-up.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 450 kcal

• Protein: 35 g

• Carbohydrates: 35 g

• Sugars: 10 g

• Fat: 20 g

The Ingredients

• For the scrambled eggs:

  • 6 large eggs

  • 120ml skim milk (1/2 cup)

  • Salt and pepper to taste

• For the grilled tomatoes and mushrooms:

  • 200g cherry tomatoes (1 cup)

  • 200g mushrooms, sliced (2 cups)

  • 1 tablespoon olive oil

  • Salt and pepper to taste

• For the turkey sausages:

  • 4 turkey sausages (approximately 100g each)

• For the baked beans:

  • 1 can (400g) low-sugar baked beans (about 1 3/4 cups)

• For the whole grain toast:

  • 4 slices whole grain bread

• For the spinach:

  • 200g fresh spinach (4 cups)

The Instructions

1. Prepare the Scrambled Eggs:

   • In a bowl, whisk together the eggs, skim milk, salt, and pepper. Heat a non-stick pan over medium heat, add the egg mixture, and cook, stirring gently, until the eggs are scrambled and cooked through.

2. Grill the Tomatoes and Mushrooms:

   • In a grill pan, heat the olive oil over medium heat. Add the cherry tomatoes and sliced mushrooms. Grill for about 5-7 minutes, or until tender and slightly charred. Season with salt and pepper.

3. Cook the Turkey Sausages:

   • In a skillet over medium heat, cook the turkey sausages for about 10-12 minutes, turning occasionally, until they are browned and cooked through.

4. Heat the Baked Beans:

   • In a small saucepan, heat the baked beans over low heat until warmed through.

5. Toast the Bread:

   • Toast the whole grain bread slices to your preference.

6. Wilt the Spinach:

   • In a large pan over medium heat, add the fresh spinach and cook for 2-3 minutes until wilted.

7. Assemble the Breakfast:

   • On each plate, serve a portion of scrambled eggs, grilled tomatoes, grilled mushrooms, one turkey sausage, a portion of baked beans, a slice of whole grain toast, and a serving of wilted spinach.

Nothing beats a good fry-up.

Vote for the next week’s Recipe by clicking the button below

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