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

The post 11 Sneaky High Calorie Foods appeared first on Rachael Attard.

The idea behind pre-workouts are great – they boost your energy levels and blood flow, enabling you to work harder and for longer. In fact, research shows that a pre-workout can achieve just this. Of course, other studies show the opposite effect.

However, there is more to this than whether it works or not. In fact, research shows that artificial pre-workouts can be dangerous to your health. Common side effects include: 

• Nausea. 

• Chest pains – in rare cases caffeine can cause heart attacks due to the excessive strain you place on your heart. 

It should be noted that this is due to the high levels of caffeine included in artificial supplements. Some can have as many as 4 strong cups of coffee! 

• Difficulty sleeping. 
• Elevated blood pressure 
• Headaches 

The carbohydrate boost provided by artificial pre-workout options can also dramatically increase your calorific intake, damaging your weight loss goals! 

If you’re contemplating using an artificial pre-workout supplement then you need to remember it is only supposed to be used in the short term. The following natural alternatives are far healthier for you and will give you the same results! 

Personally, I’d take a natural alternative every time; you know exactly what you’re putting in your body. 

Green Tea 

Green tea is a natural source of caffeine which will help to boost your energy levels when working out without inducing the potential side effects. 

It is also a powerful antioxidant and will boost your metabolic rate; allowing you to work harder and for longer while staying healthier. 

Banana 

Eating a banana will boost your blood sugar levels allowing you to exercise harder. More importantly, although your banana will contain sugar, just like your energy boosting drink, it also contains fiber, potassium and vitamin C. 

Bananas give a larger range of benefits, research completed by the University of North Carolina shows a banana and water gives more energy and focus than an energy drink. [3] 

Apple Cider Vinegar 

You’ve probably got this in your cupboard but have never realized the health benefits it can offer. 

In fact, this vinegar has a host of different minerals and is known to help reduce muscle pain during your workout.  

Muscle pain is often caused by an electrolyte imbalance which is caused by a lack of calcium, magnesium and potassium. Apple cider vinegar actually replenishes the electrolyte levels; helping you to work out for longer without experiencing muscle cramps. 

Even better, apple cider vinegar will break down fat in your body, providing you with more energy for your workout and reducing your body fat content! 

Chlorella 

This is actually a green algae found in fresh water. It is full of vitamins B, C and E, as well as iron and antioxidants. 

Studies have shown it will boost your endurance levels and, as a powerful antioxidant, it will help you to heal faster.  

The protein in these algae will help protein synthesis, the growth and repair of your muscles. It has even been linked with reduced muscle soreness! 

Kombucha 

This is an ancient Chinese health remedy. It is made from sugar sweetened tea and a special culture. The result is a fizzy, tangy drink full of good bacteria and yeast. In fact, the bacteria are similar to those you find in probiotic drinks; great for your gut. 

Look for a kombucha with less than 5g of sugar. It will give you a boost, in the same way that a sugar drink does. 

This drink is acidic and will help to rebalance your PH levels after a workout, whilst also boosting your metabolism and absorption rates. This will ensure you get the most from each workout. 

Read this to hear bout my struggle with gut health and what I did about it !

Spirulina 

This is a blue-green alga with very similar properties to chlorella. In fact this is often recommended as a great pre-workout and post-workout option. 

It is best to take this in powdered form to increase its absorption into your body. 

Carbs 

It is worth noting that food rich in carbs can boost the energy you’ll have available during your workout. This is because they are quickly turned into sugar by your body for energy. This energy can be used during your workout. 

If the food also has protein then you’ll be improving your body’s ability to repair itself after exercise. Good examples are: 

• Fruit 
• Oatmeal 

• Greek yoghurt 
• Granola bar 

You need to eat this approximately 30 minutes before your workout. This will ensure the food is digested but the calories are available for you to burn. 

Keep It Down To Earth 

It is possible to boost your performance and achieve your goals faster through the use of artificial supplements. However, these are likely to give you unpleasant side effects in the long term and can actually be detrimental to your health. 

There’s no need to spend a fortune on pre-workout supplements, the above natural alternatives can have the same effect while boosting your overall health at the same time. 

Give them a try and let me know what you think! xx 

The post Down To Earth Pre-Workouts appeared first on Rachael Attard.

CAN I EAT SNACKS WHILE LOSING WEIGHT?

I get this question all the time, and my answer is a big ABSOLUTELY! Healthy snacking can truly be a game-changer in your weight loss journey. The secret is to choose nutrient-dense options that keep you satisfied without hindering your progress. It’s all about balance—just like I always say! Don’t forget to manage those sweet cravings in a healthy way.

You can enjoy a snack here and there, and the key is focusing on portion sizes and choosing wholesome ingredients. Eating snacks doesn’t have to mean sabotaging your progress. It can help you stay consistent by avoiding that intense hunger that leads to overeating.

WHAT ARE THE BEST SNACKS FOR WEIGHT LOSS?

Here are my favorite snacks that keep me energized, satisfied, and ready to take on the day! You can find the full recipes on my Instagram account, where I share all the delicious details. These healthy snack ideas are perfect for meal prep and can easily be stored in the fridge, ensuring you always have something healthy on hand when cravings strike. So go ahead, treat yourself to something nutritious and satisfying!

• Healthy Blueberry Muffins – Packed with antioxidants and bursting with flavor, these muffins are a delicious way to start your day or enjoy as a snack.

• Nice Cream – A creamy, delicious treat made with unsweetened protein milk and protein powder, perfect for satisfying your sweet tooth without the guilt.

• Choc Chip Cookie Dough Protein Bites – These no-bake bites are a protein-packed alternative to traditional cookie dough, combining the flavors you love with wholesome ingredients.

• Baked Apple and Pear – A warm and comforting snack, these baked fruits are drizzled with a touch of cinnamon, making them a sweet, nutritious choice.

• Simple Coconut and Chocolate Balls – These indulgent treats blend healthy fats from coconut with rich chocolate, creating a satisfying and energizing bite.

WHAT TO NIBBLE ON WHEN DIETING?

When you’re dieting, it’s all about snacks that keep you full and satisfied without adding too many extra calories. High-protein and fiber-rich snacks are perfect for this because they digest slowly, keeping hunger at bay longer. Here are my favorite batch of healthy snack ideas:

• A handful of berries: These are full of vitamins and antioxidants. Easy to take along, and you can pair them with yogurt for an extra protein boost!
• Pita or veggies with hummus: Great for dipping! This combo gives you the fiber and protein you need to stay full.
• Edamame: A delightful source of protein and fiber; enjoy it fresh or roasted for a tasty treat.

WHAT ARE HEALTHY FAT SNACKS?

Healthy fats are a fantastic tool for weight loss because they help keep you fuller for longer, making it easier to avoid less healthy snacks. Also, not only do they support weight management, but they’re also great for your skin, brain, and overall well-being!

Some of my favorite healthy fat snacks include coconut and chocolate balls, which satisfy your sweet tooth while delivering natural sweetness and healthy fats. I also love snacking on sunflower or pumpkin seeds—they’re full of vitamins, minerals, and provide a satisfying crunch that boosts your energy.

FINAL THOUGHTS

Incorporating healthy fat snacks into your routine is a simple yet effective way to stay full, energized, and focused on your weight loss journey. Not only do these healthy snack ideas help curb cravings, but they also provide essential nutrients that benefit your skin, brain, and overall health. From coconut and chocolate balls to nutrient-packed seeds, these options are perfect for satisfying your hunger in a healthy, balanced way.

By making smart snack choices, you can avoid the temptation of less nutritious options and keep your body fueled throughout the day. Remember, small changes like this can have a big impact on your progress. Stay committed, and you’ll continue to see the positive effects of nourishing your body with the right foods.

I’d love to hear which snack you’ll try first, so feel free to share!

Love Rachael xx

The post Healthy Snack Ideas for Weight Loss appeared first on Rachael Attard.

While not all the signs of exposure or aging can be eliminated, you can take action to minimize their effects and increase the overall health and beauty of your skin. And it all starts when you take a closer look at your diet!  

Check out these amazing foods that can give your skin that healthy, amazing glow! 

Salmon 

Salmon is rich in Omega-3 fatty acids. Those acids are the building blocks for proteins, which in turn build the new cells of your skin. Your body can’t produce these acids on its own— it relies on outside sources to create them. Put in the right fatty acids from healthy sources like fresh salmon, and you’ll be giving your body the very thing it needs to make fresh, smooth skin cells.  

Carrots 

Here we go with the colors again! The vivid orange hue of carrots comes from a substance called beta-carotene, which yields Vitamin A. Vitamin A lowers the oil production of your skin, lessening the chance of unsightly breakouts. Snack on some carrots to see improvements in the clarity of your skin.  

Selenium 

Okay, so this isn’t technically a food— but it’s a vital mineral that you can get from various food sources. According to medical experts, selenium can help prevent the accumulation of free radicals in your skin. These free radicals are associated with tissue damage, dry skin, wrinkles, and even skin cancer.  

To get your selenium in, chow down on some button mushrooms, Brazil nuts, light-meat turkey, or whole wheat pasta. Seafood like snapper, cod, tuna, salmon, shrimp, oysters, halibut, and sardines also contain selenium.   

Berries 

Have you ever heard the saying, “Eat the rainbow”? I’m not talking about artificially colored, processed foods— those colors should be fresh and natural, from fruits and vegetables. The more colorful your diet, the better! Lucky for you, there’s a whole range of sweet, colorful berries that are great for your skin health.  

Blueberries, strawberries, raspberries, and blackberries have antioxidants— vitamins and nutrients that slow down or prevent the oxidative damage that occurs gradually throughout your body. Eating two or three servings of berries every day isn’t just a delicious snack; it can also improve the health and youthfulness of your skin.  

Watermelon 

Are you thirsting for a sweet snack? Grab a slice of watermelon instead of a cupcake! Watermelons, as the name suggests, are mostly made up of water. They help to hydrate your body and your skin, reducing puffy areas and generally helping with the complexion.  

Since the fruit is sweet, but fairly low in sugar content, the watermelon won’t induce glycation, a sugar reaction that breaks down collagen. If you’re concerned about wrinkles and lines, you’ll want to skip the processed sugars and sink your teeth into a chunk of watermelon instead.  

Avocados 

Sure, avocados may be loaded with calories and fats— but they’re the good kind of fats! Avocado is a power food that carries tons of vitamin A, E, and D, along with phytonutrients and healthy fats. Eat it in a salad, on a sandwich, or in a wrap; or make a face mask with it!

Olive Oil 

Women who consume more olive oil (over 2 teaspoons per day) have 31% fewer signs of aging compared to their counterparts, according to a 2012 study. That’s because olive oil contains monounsaturated fatty acids and antioxidants— good things when you’re hoping to kick out the harmful free radicals and rejuvenate your skin.  

Walnuts 

Walnuts are as beneficial for your skin as they are delicious! They pack a punch with the Omega-3 fatty acids, and they help with collagen production. Collagen ensures the elasticity of skin, which makes it look smooth, tight, and youthful instead of loose and wrinkled.  

Without the hydration, minerals, and vitamins it needs, it’s no wonder that your skin looks less than its best! Taking time to eat pure, nutrient-rich foods is just one way that you can support your body and your skin.  

If you have more questions about the connection between a healthy diet and beautiful skin, feel free to contact me! Got a favorite power food that seems to work wonders for your skin? Share it with us in the comments! I hope this post on the best foods for glowing skin helps Xx

The post Best Foods For Glowing Skin  appeared first on Rachael Attard.