Ditch the scales


When trying to trim down, the numbers you see on the scales can really make or break your mood and motivation. However, it is a mistake to assume that your weight is always a true measure of your progress.

If you are exercising regularly you may be putting on muscle whilst losing fat (thus losing inches without losing pounds). It’s therefore a better idea to take regular body measurements rather than simply rely on the numbers on the scales.


For every extra pound of muscle you put on, your body uses up around 50 extra calories a day. This is because muscle is metabolically active and burns more calories than other body tissue, even when you’re not moving.

Training with weights just 3 times a week for around 20 minutes is enough to help you build muscle. Not only will you be burning more calories but you’ll look leaner and fitter, whatever your weight.


 You don’t need to overeat to build muscle, but it is important to focus on the quality of your food choices. Rather than consuming empty calories, try to choose natural, nutritious foods that your body can really benefit from.

You can start by ensuring that each of your meals contains at least one form of fruit or vegetables, a small portion of whole grains (such as brown rice, wholemeal bread or whole wheat pasta) and a good, lean protein source.

© Sarah West Nutrition