It might seem obvious. High calorie foods will increase your overall calorie intake, potentially pushing you past your target. If you think you’re consuming 2,000 calories and you’re actually hitting 2,500 calories, then your weight loss attempts are likely to falter before you even start.

Most of the time, you don’t even realize that you’re taking in all these extra calories.

So let’s take a look at these high calorie foods that might be preventing you from losing weight!

Discover What These Sneaky High Calorie Foods Are

I know what you’re probably thinking. You’re careful about what you eat, and there’s no way these sneaky high calorie foods are affecting your diet…

The truth is, most people will be consuming at least one of the following products. The problem isn’t in eating them; it’s in underestimating how much you’re having and how high the calorie content is.

1. Peanut butter

There are 100 calories in one tablespoon of peanut butter. How much are you putting on your toast? Most people probably use a LOT more than 1 tablespoon (guilty!).

2. Tahini

1 tablespoon of tahini contain approximately 90 calories.

3. Muesli / Granola

½ cup of a typical toasted muesli or granola can have around 220 calories.

4. Honey

1 tablespoon has 64 calories.

5. Trail Mix

½ cup trail mix can have as much as 346 calories!

6. Avocado

1 average sized avocado will have approximately 240 calories.

7. Crisps / Potato Chips

A small packet of salt and vinegar crisps has 184 calories.

8. Coconut Milk

An 8-ounce glass (250mL) has 550 calories.

9. Olive Oil

1 tablespoon has 120 calories.

10. Mayonnaise

1 tablespoon has approximately 90 calories.

11. Nuts

I know we’ve already covered peanut butter, but 22 peanuts are the same as 200 calories! And ¼ cup of almonds or cashews is about 200 calories.

The Real Problem With The Sneaky High Calorie Foods

The real issue is not that these foods are high in calories, because many of them are healthy. It is that you don’t realize just how high they are!

The other problem is that with these foods, it’s easy to eat a LOT of them without even realizing how many calories you’ve just eaten! Portion control with these foods is tough!

The Best Way To Deal With These Sneaky Foods

Wiping them out from your diet is not a good long term solution (you don’t want to cut out any foods if you don’t have to!). If you enjoy these foods, then include them in your diet. If you cut them out, you might start to crave them and could then be tempted to binge on them.

Don’t Forget About Them

Try to make sure you don’t forget about the calories in these foods, and you account for them if you’re counting calories.

If you don’t consider the calories in a tablespoon of olive oil and you cook with it every day, you could be adding hundreds of extra calories to your diet each day!

The calorie content for each item might seem fairly small but you can easily consume a lot of each piece of food.

Journal It

By creating a food journal you’ll be able to verify if your calorie intake is the same as what you think it is. You’ll also be able to see how often you’re using sneaky high calorie foods. This will allow you to work out the best way of removing them or managing them each week.

Portion Control

You should also consider your portion control of these foods (easier said than done, I know!).

If you are watching your calorie intake, then make sure your food is in the right size portion. This will help to ensure you don’t over eat and add unnecessary calories.

To effectively lose weight you need to monitor and plan every aspect of your eating habits.

This doesn’t mean that you can’t eat out or enjoy a meal / snack with friends. All it means is that you need to be a bit more aware of what you are actually consuming.

The calories in certain items can have a far more significant impact on your weight loss efforts than you realize. Knowledge is power :) xx

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We all have those moments when motivation goes missing, and that’s okay! I’ve been there too. Some days you just don’t feel like working out, and before you know it, those days turn into weeks or even months off your routine.

Life gets busy, priorities shift, and sometimes we simply need a break. The good news? You can always get back into your groove, and it doesn’t have to feel difficult.

That’s exactly what How To Find Motivation To Start Working Out Again is all about, giving you a gentle reminder that it’s never too late to begin.

Think of this as your friendly reminder to start moving again, because you truly deserve to feel good. You don’t need the perfect Monday or the right playlist to begin your journey. Start small, reconnect with your “why,” and let momentum build naturally, one little step at a time.

Whether you’ve taken a short break or a long one, remember, you can always start again. Movement is about progress, not perfection or pressure. When you focus on feeling good, motivation naturally finds its way back to you.

Here are some of my favorite little tricks from How To Find Motivation To Start Working Out Again to reignite your inspiration and get moving again, for both your body and your mind!

Reflect On Why You Stopped

Before you jump back into working out, take a little time to think about what made you stop. Was it an injury, burnout, stress, or just a busy schedule? Maybe your workouts stopped feeling fun, and that’s okay too.

Being honest with yourself helps you see what got in the way so you can make changes that really stick this time. Remember, reflecting isn’t about feeling guilty, it’s about understanding yourself better and moving forward with kindness.

Reconnect With Your ‘WHY’

It’s easy for motivation to fade when you forget your “why.” Take a moment to reconnect with the real reason you want to start moving again. Maybe it’s to feel stronger, have more energy, lift your mood, or boost your confidence.

Whatever it is, write it down and keep it somewhere you’ll see every day. When you tie your workouts to something that truly matters to you, it starts to feel less like another chore and more like an act of self-care.

Start Small To Build Momentum: Like Walking!

One of the biggest traps we fall into is trying to jump right back in where we left off. But you don’t have to go all out from day one. Start small and give yourself permission to ease back in.

A short walk, a few stretches, or a quick home workout is all it takes to remind your body how good it feels to move. Every little effort counts, and those small, consistent steps are what build real progress. Each tiny win adds up and helps you find your rhythm again.

Click the link below for an easy 30 Day Walking Challenge which you can easily follow:

FEMME NATIVA’S 30-DAY WALKING CHALLENGE

Set Realistic and Achievable Goals

Setting goals can help you find direction, but make sure they’re realistic and simple to follow.

Try using the SMART method: Specific, Measurable, Achievable, Relevant, and Time-bound. Instead of saying “I’ll work out more,” try “I’ll move three times a week for 30 minutes.”

When your goals are clear and doable, they stop feeling like pressure and start feeling like a plan you can actually enjoy following.

Create a Simple Routine

Having a bit of structure can help turn motivation into a lasting, natural habit. Pick a few days and times that truly work best for you.

Treat those workouts like small, special appointments with yourself. Keep your plan flexible so it fits comfortably into your lifestyle.

Stay steady enough to build consistency and confidence over time. You don’t need a perfect schedule, just one that feels realistic and kind to you.

Showing up for yourself regularly is what truly matters most!

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Practice Mindfulness and Meditation

Mindfulness and meditation can make a big difference when you’re trying to find your motivation again. Sometimes what holds us back isn’t the workout itself, but all the mental clutter, stress, negative self-talk, or the pressure to do everything perfectly.

Taking just a few quiet minutes each day to breathe or sit in stillness can help you reset and reconnect with yourself. It’s a small practice that can bring a big sense of calm and clarity.

Mindfulness also teaches you to listen to your body with kindness, not judgment. It helps you approach your workouts with gratitude instead of pressure.

You can even bring mindfulness into your movement. Notice your breath, feel how your body moves, and focus on the joy of it rather than how it looks. When you do, exercise starts to feel more peaceful, personal, and truly enjoyable.

Find a Workout Bestie!

Having a little accountability can make all the difference, and it’s a key part of How To Find Motivation To Start Working Out Again. Try partnering with a friend, joining a fitness group, or signing up for a class that excites you.

You can even connect with online communities or use simple tracking apps to stay on track. Sometimes, just knowing someone else is cheering you on is the sweetest push you need to keep going, especially on those low-energy days.

If you haven’t joined us on the app yet, we’d love to welcome you to our beautiful Femme Nativa Tribe community page! It’s where our members connect, ask questions, and share encouragement and support. Tap the link below to join us today!

FEMME NATIVA APP

Celebrate Small Wins

Motivation really starts to grow when you take time to appreciate your progress. Celebrate every workout, no matter how small it may seem.

Give yourself credit for showing up and staying consistent, not just for the results.

Whether it’s checking off a day on your calendar, tracking your steps, or jotting a quick note in your journal, every bit of recognition reminds you how far you’ve come and keeps you moving forward with pride and positivity.

Prioritize Recovery and Rest

It’s easy to forget that rest is an important part of progress too. Pushing yourself too hard, too soon can lead to burnout or injury, and that only makes the journey harder.

Give your body the care and time it needs to recover, and take a moment to appreciate how far you’ve already come.

When you balance movement with good sleep, nourishing food, and moments of relaxation, your energy lasts longer and your motivation feels lighter and more natural.

Track Progress Visually

Seeing your progress can be such a beautiful motivator, and it’s a big part of How To Find Motivation To Start Working Out Again. Snap a few photos, jot down how your workouts feel, or use a tracker to notice those little improvements along the way.

It’s so rewarding to look back and see how far you’ve come. Even when progress feels slow, those small changes are adding up, and you’re doing better than you think.

A Little Love Note to End With

Getting back into fitness isn’t about punishing yourself,  it’s about falling back in love with the way movement makes you feel.

You don’t have to wait for motivation to magically appear; it grows from those small, consistent steps you take each day.

Be gentle with yourself as you start again. Move because it makes you feel strong, confident, and alive.

Celebrate every little win along the way, they all count. You’ve done this before, and you can absolutely do it again.

The first step is always the hardest, but once you take it, you’ll remember just how good it feels to show up for yourself!

Love, Rachael xx

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Sources:

https://www.healthline.com/health/exercise-fitness/how-to-motivate-yourself-to-workout

https://www.verywellhealth.com/exercise-motivation-8773952

The post How To Find Motivation To Start Working Out Again appeared first on Rachael Attard.

I received A LOT of questions asking me whether it is possible to achieve a lean body and slim down your legs as an endomorph female.

The short answer is yes, definitely! But, to do so, you need to exercise and eat right for your own body type.

It’s worth noting that while endomorph women are blessed with a naturally curvacious body (mostly pear-shaped) that some of us are striving for, it might take them a little bit more time to lean down in comparison to other body types.

In this article, I’ll cover the main diet tips and the best workout regime for endomorph girls.

I will also explain exactly what to do to get a lean body and especially focus on getting slim legs as an endomorph, without bulking up in the process.

WHAT IS AN ENDOMORPH FEMALE BODY TYPE?

Endomorph girls have a naturally larger bone structure and are generally curvy, with a higher level of body fat.

They usually have narrow shoulders and wider hips and tend to have a bit shorter limbs compared to the other two body types.

Women with this body type will store most of their fat in their hips, thighs, lower abdomen- instead of distributing it evenly, which is why this body type is often referred to as ”pear-shaped”.

Endomorphic women gain both muscle and fat very easily and it can be quite challenging for some to achieve a lean body through diet alone.

Endomorphs have strong muscles (especially in their lower body) and losing body fat for the endomorph girls will probably take a bit longer compared to the other body types (mesomorph & ectomorph).

HOW DO YOU KNOW IF YOU ARE AN ENDOMORPH GIRL?

This is pretty simple as I have created a free body type quiz that will tell you which body type you are in 2 minutes.

If you confirm you are an endomorph, keep reading to find more details about your perfect diet and exercise regime. :)

WHO ARE SOME FAMOUS ENDOMORPH WOMEN?

Before jumping to diet and nutrition for endomorph girls, let’s get some proper inspiration from a few gorgeous endomorph celebrities: Rihanna, Scarlett Johanson, Salma Hayek, Jennifer Lopez, Beyonce, Sofia Vergara (to name a few).

And these women are perfect examples of endomorphs proud of their curves.

I mean you share your body type with Rihanna and Queen B! Own it! :)

Now, let’s have a closer look into what you should be eating as a female endomorph to get lean and what would be the ideal workout plan for your body type.

BEFORE AND AFTER PIC OF OUR COMMUNITY MEMBER

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HOW DO FEMALE ENDOMORPHS LOSE WEIGHT?

Losing weight as an endomorph comes down to combining the right diet with a focused exercise routine. Here are some key strategies:

ADOPT A LOW-CARB, HIGH-PROTEIN DIET

Endomorphs generally benefit from a diet that’s low in carbohydrates and higher in protein and healthy fats. Focus on whole, unprocessed foods, and choose complex carbs like leafy greens, sweet potatoes, and legumes to help regulate blood sugar and avoid energy crashes.

ESTABLISH A CALORIC DEFICIT

To lose weight, it’s important to consume fewer calories than you burn. However, don’t go too low on calories, as endomorphs need sufficient fuel to support their workouts and maintain muscle.

INCORPORATE STRENGTH TRAINING AND CARDIO

A combination of lighter-weight resistance training with higher reps and plenty of cardio, especially power walking and moderate-intensity running, can help burn calories and reduce body fat. Endomorphs should aim for 2-3 days of high-intensity cardio and add 20-minute walks after resistance workouts for the best fat-burning effect.

FOCUS ON CONSISTENCY AND PATIENCE

Because endomorphs may lose weight at a slower pace, consistency is crucial. Set a plan that’s manageable long-term, and remember that fat loss, especially in the lower body, takes time. Don’t give up if you don’t see results immediately—trust the process!

MONITOR CARB TIMING

Endomorphs can benefit from eating carbs primarily after workouts. This is when your body is more likely to use carbs for recovery rather than storing them as fat, helping you maximize results without sacrificing your favorite foods entirely.

STAY ACTIVE OUTSIDE OF WORKOUTS

Adding more movement throughout the day—whether it’s taking the stairs, standing up to stretch, or going for a quick walk—can help boost your overall metabolism and encourage steady fat loss.

THE BEST DIET FOR AN ENDOMORPH GIRL

Girls with endomorphic/ pear-shaped bodies are more sensitive to calorie consumption than ectomorphs and mesomorphs for example.

Endomorphs must carefully watch their food intake to ensure they don’t consume more calories than they burn.

You should be in a slight calorie deficit, but not too much as you will be working out intensely and need to fuel your body for your workouts.

To work out how many calories you should be eating, read my blog post here, or use a calculator below. It will help you determine your daily calorie intake.

CALCULATE NOW

WHAT SHOULD FEMALE ENDOMORPHS EAT?

The best way to drop body fat is to focus on protein and fats- they are your best friends!

Make sure you’re eating a whole-foods healthy diet that is high in protein and fats and low on carbs.

Good sources of protein include:

• fish
• lean meat
• eggs
• beans
• protein powder
• yogurt

Good sources of healthy fats include:

• avocado
• nuts
• seeds
• nut butter
• olives
• olive oil
• coconut oil
• macadamia oil

SHOULD ENDOMORPHS EAT A HIGH-CARB DIET?

Unfortunately, carbs are NOT your friend.

Your body type typically has a slower metabolism and cannot get away with a high-carb diet or too many naughty treats so you must be disciplined.

You still need to eat carbs as they are absolutely essential for your body to function.

But, make sure you’re sticking to a low-carb diet and avoiding processed foods as much as possible.

Good sources of carbs include:

• green vegetables (broccoli, kale, asparagus, romaine lettuce)
• sweet potato
• brown rice
• oats
• berries
• legumes

But, try to make sure your main source of carbs is vegetables.

I would even limit fruit intake (maybe just focus on berries as they are the fruit with the lowest amount of carbs).

The timing of your carb intake is also very important. Ensure that you focus on eating carbs within one-hour post-workout.

Post-workout, your body needs carbs to replenish your body, NOT store fat.

This is the absolute best time to consume carbs, whether it be morning or evening.

HOW MANY CARBS SHOULD AN ENDOMORPH EAT?

Because your body does better on a low carbohydrate diet, I would suggest the following macronutrient breakdown:

• 20-25% carbohydrates
• 45-50% fats
• 30% protein

This is quite low in carbohydrates, so it is important to make sure that you are eating carbs that are high in fiber (such as vegetables).

The daily fiber requirement is 15g fiber per 1000 calories.

So, if for example, you eat 1500 calories per day, you should be eating a minimum of 22.5g fiber.

Fiber makes a HUGE difference as to how full you feel (and, of course, your bowel movements) so it should be factored in!

I also have a FREE 7-Day Slim Legs Meal Plan that you’ll find helpful for kick-starting your journey to getting lean!

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THE BEST EXERCISE FOR ENDOMORPH GIRLS

If your goal is to get lean & toned, your number one goal should be fat loss, but if without gaining too much muscle in the process.

Endomorph women find it harder to lose fat, but they can also bulk up easily which can lead to feeling like you just got ”bigger” after you started working out.

Example of a workout plan for Endomorphs:

• Resistance training 3 times per week. K
  Keep your resistance sessions low weight (or body type only) and high rep. Here is an example of a full-body lighter resistance training session that you can do.
• At least 20 minutes of power walking after every resistance training session (to burn more fat)
• 2-3 days of high-intensity cardio only (preferably running)
• Power walking at least 5 days per week (for at least 45 minutes each)
• One rest (or active) recovery day

Related post: How To Lift Weights Without Getting Bulky

SHOULD ENDOMORPH FEMALES LIFT HEAVYWEIGHT?

You should be careful with lifting heavy weights as you can bulk up very easily.

Again, if your goal is to get lean and drop body fat, this might not be ideal for you.

If your goal is to bulk up and gain muscle, then, by all means, go for it!

Otherwise, I recommend sticking to the lighter resistance training sessions using resistance bands and light weights OR bodyweight only workouts.

For some more ideas, check out my free Lean Legs program workouts.

All of the workouts featured on my blog and Instagram are designed to get you lean, without any fear of bulking up, so I can wholeheartedly recommend that you check them out.

ENDOMORPH CARDIO PLAN FOR GETTING LEAN

When it comes to the best cardio for endomorphs, I strongly recommend doing a lot of walking!

Walking is great for endomorphs as it:

• Helps reduce fat on your legs
• Burns calories (more than you think!)
• Won’t bulk you up

Try to do as much power walking as you can; as I mentioned above, at least 5 times per week for 45 minutes per walk.

Also, I’ve written a very detailed blog post on why you should most definitely incorporate walking into your workout routine if you want to slim down your legs.

Is Running Good For Endomorphs?

You should combine low-intensity cardio (walking) with at least 2-3 days of moderate-high intensity cardio only.

Running at a steady pace and on a flat surface will work best for your body type and will help you achieve fat loss in your lower body and slim down your legs.

For the best results, I suggest you give fasted cardio a try.

Some endomorph women (especially if you are shorter) can get bigger legs from running because running, of course, builds some muscle.

If you know this is the case for you or if you are shorter, it might be best to avoid running and stick to power walking instead.

HOW MANY REST DAYS PER WEEK SHOULD ENFOMORPHS TAKE?

You should have at least one rest day.

Rest is very important to help your body recover and prevent injury. If this program is too much, start out with a less intense program and work your way up.

Don’t get discouraged if you don’t see immediate results. It will take you longer to see a difference, but you just need to persist!

Your legs will probably be the last place that you see any weight loss (this is normal for most females), so if you’re seeing fat loss in your upper body and stomach, then keep going!

That means you’re on the right track to getting rid of that stubborn fat on your legs!

Everyone is different, but it may take up to 8 weeks to see any noticeable difference.

So, my lovelies, there you have it – how to get lean legs – endomorph female tips. Try it out and let me know if you liked it!

THE BEST WAY TO SLIM DOWN YOUR LEGS AS AN ENDOMORPH GIRL

If you really want to slim down your legs and transform your whole body from bulky to lean and toned, you should check out my Lean Legs Program 1!

My program has 3 different versions, one for each body type. That way, you can be sure you’ll get the best possible results. 

It’s an 8-week workout with full-length videos tailored to an endomorph that you can follow from warm-up to cool down. :)

Just look at one of my gorgeous endomorph Lean Legs girls results!

Find out more about my Lean Legs Program 1 below!

Love, Rachael xx

START THE PROGRAM TODAY

The post Female Endomorph Body Type: Best Diet & Workout Routine For Getting Lean appeared first on Rachael Attard.