Sarah Fitmiss

Your afternoon snack is doing you over 👀

If fat loss is your goal, pay attention to this….

These two snacks are both 180 calories.

But they’re not giving your body the same thing.

🥜 30g peanuts
• 180 calories
• 9g protein

VS

🌽 Corn cakes + chicken + coleslaw + toms/cucumber
• 180 calories
• 16g protein

Same calories.

But one gives you almost double the protein and a much bigger portion, meaning you’re likely to stay fuller for longer and be less tempted to raid the biscuit tin an hour later.

This is why calorie counting alone isn’t always enough.

The foods you choose matter.

When you build meals and snacks around protein and volume, fat loss becomes much easier because you’re not constantly battling hunger.

You don’t need to stop eating your favourite foods.

You just need to make smarter swaps more often. There’s probably much better examples than this but you get the idea.

Yes, I ate both 🤣😅

Xx

Cooked a full Sunday dinner in my bikini, that’s a first 🤣

Trying to enjoy a bit of sun, but this d***y bu**er has zero respect for personal space. 😂

Run✔️
Bacon and egg ✔️

Happy Sunday xx

Salmon & noodle stir fry for under 400 calories .

I totally made the sauce up with whatever I had in the cupboard 😅 and somehow it actually worked… although it nearly blew my head off! 🌶️

Sauce:
🍯 Honey
🥄 Worcestershire sauce
🌶️ Chilli
🧄 Garlic
🫚 Ginger
🍋 Lemon juice

Definitely one to make again… maybe with a little less chilli next time! 😂 x

Many struggles with food aren’t caused by food itself, but by the rules and pressures people learn around eating.

Diets often encourage restriction, food guilt, and chasing the number on the scale. Over time, this can make food more tempting, increase cravings, and create a cycle of frustration.

For many people, balance comes when they stop viewing foods as “good” or “bad,” eat enough to satisfy their hunger, and focus on consistent habits instead of always being perfect.

Food should be enjoyed it shouldn’t take over your every thought x

Day off 😍☀️

Up early to walk Ned before it got too hot. He still needed a proper run around and a dunk in the river… the cows clearly had the same idea too! 🐶🐮 Ned seriously considered swimming across to join them. 👀😂

The plan was to train straight after… but then I got hungry. Toast and jam first for a bit of energy, then into the very warm garage gym. It probably would’ve been cooler if I hadn’t fannied around first. 🙄😂

If you’re training today, just be mindful of the heat. You don’t have to do your usual session if it doesn’t feel right.

🏃‍♀️ Walk instead of run.
🏋️‍♀️ Stretch instead of lift.
🌅 Train earlier or later in the day.

Just keep moving in a way that works for you.

Also… swipe for the rolls. 🤣

Because this is what a body looks like when you sit down. If you don’t have them… come back when you’re 40. 😂

And if you’ve recently been on holiday, remember…

One holiday doesn’t ruin your progress.
One weekend doesn’t either.

The only thing that slows you down is convincing yourself you’ve “fallen off” and waiting until Monday to start again.

Today I was back in the gym, back to my usual meals, back to my steps. Nothing fancy, just a simple full body session….

✅ 3 upper body exercises
✅ 3 lower body exercises
✅ 3 sets of 10 reps

Back to basics, still going to ache tomorrow!

Anyone else recently back from holiday? How’s your first week back going?

Xx

🤣🤣🤣

Finding a low calorie salad dressing that actually tastes good can be a challenge.

This is one of my favourites. The flavour is really strong , so a little goes a long way just 11 calories for 5g.

It’s a simple way to add plenty of flavour to your meals without adding lots of extra calories. Small swaps like this can make sticking to a calorie deficit much easier.

Xx

Why Some Meals Keep You Full And Others Don’t….

Most people think fullness comes from calories.

It doesn’t.

Your stomach has sensors that detect how much space food takes up.

As your stomach expands, it sends signals to your brain that say….

“We’ve had enough food.”

The interesting bit….

Those signals are triggered by volume, not calorie content.

That’s why a large plate of vegetables, salad, and lean protein can leave you feeling satisfied, while a small portion of calorie dense food can leave you hungry again an hour later.

More food volume.
Fewer calories.

This is one of the simplest ways to make fat loss easier.

Instead of focusing only on eating less, focus on eating foods that give you more volume for the calories they contain.

Fill your plate with foods that take up space.

Stay fuller for longer.

Control hunger more effectively.

Make a calorie deficit feel effortless.

Fat loss becomes much easier when you’re not fighting your appetite all day.

Xx