I hope you’re having a good week.


And hopefully you read my rant on Monday about everything you need to AVOID when it comes to weightloss.


All those things really are essential to know to prevent you wasting your precious time and money.


If you missed it – Check out my rant here!


As promised,


Today I’m going to be sharing everything you need to know, how to keep weightloss simple and guarantee yourself results.


Also how to gain LASTING results so you never need to stress about ‘your next diet’ or fitting into your Summer wardrobe again.


So let’s jump straight in.


If you want to lose weight.


If you want to know how to keep it off.


If you want to enjoy the process without cutting out your favourite food and alcohol.


If you want to have more energy, get fitter, feel more positive and be healthy while it happens.


These are non negotiables.


Calorie Deficit


This means you need to burn more calories than you consume.


Without a calorie deficit you will not lose weight – period.





Sleep directly affects your mood, energy and hunger levels.


Whilst lack of sleep in itself won’t make you gain weight.


It WILL make you tired, unmotivated, affect your hunger hormones and make you more prone to:


Not exercise, not achieve yours goals and reach for sugary food which in turn….will make you gain weight.


It’s also your body and mind’s chance to re-charge and repair itself for the day ahead.


Aim for 7-9hours.




Water is life and has massive impact on your energy, physical performance, digestion, skin, brain function, preventing headaches, constipation, lubricating your joints, flushing out toxins, aiding weightloss and for you body’s ability to carry out even the most basic of jobs effectively.


Aim to drink at least 2ltres daily and if you don’t like water (like me), get some diluting juice like Vimto.




Protein keeps you fuller for longer which helps prevent you reaching for those munchies and stay in your calorie deficit.


It also helps build & repair your muscle.


The more muscle you have the more calories you’ll naturally burn and stronger you’ll feel.


Aim for 1.4-2g of protein per kg of bodyweight.




Balance is super important not just to enable you to enjoy the process – you’re in this for life!!


It also helps with adherence.


If you enjoy what you’re doing, you’ll stick at it and THAT is what will get you results.


Aim for 80% nutritious foods and 20% flexibility.




Consistency is key.


A half assed effort will get you half assed results.


Nothing need to be perfect but keeping yourself ON point more than you’re OFF point is a great start.




Exercise is essential for your mental health, physical health and burning calories.


From weightloss, protection against chronic diseases, improving your blood pressure, heart health, quality of sleep, reducing anxiety, depression to LOADS more.


Walk daily (aim for 8-10k steps) and workout often (aim for 2-3x per week).




A negative mind will never lead a positive life.


Adopting a more positive mindset is incredibly important as this will affect every aspect of your life.


Aim to start the day with a positive thought and focus more on what’s going well rather than what’s going wrong.


Your mindset wont change overnight but soon, the effort you consistently put in will pay off.


I’ll be honest..


It takes me a while to write these blogs but I know they’re important as I genuinely want to help you.


I hope you found today’s email useful and if you did, please share it with any friends/family you think may benefit from it too!


If you’re not already part of the fabulous community of women inside my online coaching hub The MAX Experience.


If you’d like extra support, motivation and guidance putting all this in to practice so you look & feel your very best this Summer….and for life!


It would be amazing to welcome you onboard : )


I’d love some help Lee!


Lee ‘dedicated to your success’ Donald x



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