5 Reasons Why You’re Not Losing Weight On Your Diet

When your body is trying to tell you your diet or lifestyle change isn’t as healthy as you thought

Source: Demi Whiffin

We are constantly bombarded with how unhealthy we are as a nation. We’re getting more obese year on year, our children are more obese than they’ve ever been, we don’t exercise enough, we eat too much and we don’t eat enough of the “right” foods. The government have even written a Childhood Obesity Plan in order to try and tackle the growing problem of our nation’s health. It’s natural to respond to these messages by trying to be healthier in your own diet. That’s perhaps largely the purpose of some of these messages.

Many people set out on diets with great intentions: they want to feel more energised, be more active and hit their daily fruit and veg quota of 7 a day. Alongside those intentions is a dieting industry that is massive just waiting to help you on your way with ‘quick fixes’ and ‘easy plans’.

For example, at Be:FIT 2017 when I was looking at a product the sales person assumed I wanted to lose weight and tried to sell me a formula for that. I was a healthy weight and had no interest in losing weight.  It seems that everyone is fair game regardless of their health status because the dieting industry’s message is quite clear, we could all do with losing some weight. Not all diets are healthy and sustainable though. There is a massive failure rate for dieters. The storm of trying to lose weight can look very overwhelming and bleak.

Screen Shot 2018-01-06 at 12.11.02
Salmon, chilli and ginger fishcake with sweet potato fries and roast veg. Healthy. Unrestricted. Tasty. 

If you have decided that you want to lose some weight, or revamp your diet then there are some tell tale signs that your diet isn’t all that healthy despite how many celery sticks and crackers you trying to fill up on.

  1. You’re always hungry:
    If you’re always hungry then your diet isn’t sustainable. Your body makes hunger signals in response to a need for energy and nourishment, e.g. food not some spiritually embodied meal replacement shake. Identifying real hunger from emotional, boredom or habitual hunger however can be tricky but ignoring your hunger regardless of the reason for it isn’t leading you anywhere healthy.
  2. Your diet is stressful:
    If you find yourself hangry and stressed because you can’t find a suitable something to eat that you fancy then that’s pretty stressful. This could indicate that you’re diet regime is to restrictive. Food is a form of sensory enjoyment and when that enjoyment becomes a huge stress and you find yourself wishing you could be non-human so you didn’t have to eat because it’s too much stress then it’s time to re-evaluate the sustainability of your diet.
  3. Eating becomes about emotions:
    We all comfort eat to some degree. A classic break up scene involves copious orders of pizza and ice cream in front of the TV. Emotional eating becomes a real problem when eating patterns and behaviours become a way of experiencing, expressing of stuffing down emotions, whether that’s overeating or under eating. It can go either way. Responding to emotional overeating with a restrictive diet to “undo the damage” will only fuel your disharmony with food. There’s a whole range of good advice, books and support available out there to help with healthy expression of emotion and regaining confidence with food.
  4. Fat becomes a feeling: 
    Fat isn’t a feeling. It isn’t an emotion either. If ‘feeling fat’ becomes a regular rhetoric for you when you’re feeling something unpleasant then it’s time to do some digging about what you’re really feeling. When fat becomes a feeling, whether you actually are fat or not becomes irrelevant and you can find yourself feeling ‘fat’ even when you’re very underweight. It also entrenches the negative connotations to the word fat, which gives the word way more weighting than it deserves.
  5. Guilt and shame start hanging around:
    A diet that is very rigid can mean more chance of swaying from the plan. This creates and heightens feelings of guilt for eating a ‘bad food’ such as chocolate bar. No one died from a heart attack because they ate a chocolate bar or two on occasion. Feeling so emotionally worn down because you ate something doesn’t have a place in a healthy relationship with food. None what so ever. If the shaming is coming from someone else for your food choices and it keeps happening it may be time to stick up for yourself. I don’t mean punch them, but in a reasonable way saying something along the lines of “I’d rather you didn’t comment on my food Karen” might help avoid internalising their judgement or snapping with a “FUCK OFF KAREN!!”.

Signs Your Healthy Eating Regime isn’t as Healthy as You Think


We are all constantly bombarded with messages that we as a nation
are unhealthy. We’re getting more overweight and obese. We’re not
exercising enough. We drink too much and eat too much of the wrong

You’re Always Hungry:
One sure fire way of knowing that your new dietary lifestyle isn’t
sustainable is by how hungry it leaves you feeling. Your body makes
hunger signals in response to needing energy and nourishment.
Identifying real hunger from emotional hunger or boredom hunger,
or habitual hunger can be tricky – and if you now live in a permanent
state of hunger most of the time with a growl in your stomach then
chances are something is a miss.


Your Diet Is Stressful:
If you find yourself crying because of a food, then something isn’t right.
If you’re stressing because nothing available to eat is fitting with your
new dietary lifestyle then maybe it’s too restrictive. Food is a form of
enjoyment that is very natural to us. Sometimes making big changes
can be slightly stressful as you adjust, say if you’re transferring from an
omnivore to a vegetarian diet. However, if it feels overwhelming or too
restrictive then maybe a longer transition time might help to gradually
ease into your preferred dietarylifestyle.


Eating Becomes About Emotions:  We’ve all comfort eaten for some
reason or another. The problem really emerges when eating replaces
emotions, whether that’s overeating as a way to deal with emotions,
or under eating. Neither scenario is entirely avoidable but as a default
then this starts spelling trouble with your relationship with food.
Dieting as a way to ‘undo any damage’ caused by emotional eating will
only fuel the disharmony with your relationship with food. There’s a
whole range of advice, books and therapies available to help with
healthy expression of emotions.


Fat Becomes a Feeling: Fat isn’t a feeling. You don’t ‘feel fat’ emotionally
speaking. If that becomes a default rhetoric you use when you’re feeling
a bit crap then, without sounding like a psych stereotype, do some digging
about what you’re really feeling. Maybe you’re upset, or angry or annoyed.
It can be anything which solidifies the argument that fat isn’t a feeling.




Guilt and Shame Appear:
We often eat for emotional reasons. A classic break up scene is crying at a
film with a tub of ice cream. It’s a natural reward so if you’re feeling a bit
down or have had a stressful day then a glass of wine, or some chocolate
may be on the agenda. That’s totally cool; no one ever died of a heart attack
because they ate 1 or 2 chocolate bars when they were hacked off on occasion.
Guilt and shame are such strong emotions and they really have no place in
your life when it comes to food. Feeling so emotionally worn down
because you ate something doesn’t have a place in a healthy relationship with
food. None what so ever. If someone else tried shaming you for your food
choices and it keeps happening, it might be time to stick up for yourself and
ask them to not do that as nicely as you can. Maybe a “I’d rather you didn’t
Karen” instead of “FUCK YOU KAREN!” when you’ve reached the end of your
tether might be needed.

How Healthy is Veganism Really?


The vegan diet has gained immense popularity. A dietary lifestyle that once seemed extreme, picky and difficult to cater for has become one of the hottest topics in heath and nutrition right now.  There is an onslaught of persuasive vegan media, vegan critics have gained more of a louder voice, and with tenacity the campaign is really quite intense.

Let’s be clear. I’m not anti-vegan. I am an omnivore and I’m not a passionate meat eater either. I don’t eat much meat and vegan cook books make up the majority of my collection. I am however concerned with some of the veganism claims floating around that are based on pseudo-science, skewed claims and the judgements that scoff at anyone who isn’t following a vegan diet because we’re so unenlightened and stupid for not seeing the light.

Instagram: @noraspiration

A lot of the momentum for veganism was gained on social media; social media influencers have a massive power over our health and well-being choices (Byrne et al, 2017). This is important in relation to influencing public health amongst the general population with influencers often having more impact than traditional advertising campaigns. It seems that fruit and veg finally have some momentum to compete with food manufacturers. One study found that 41% of participants agreed that social media influencers motivated them to make healthier food choices sometimes, and for 32% of participants the motivation to eat healthier overall (Byrne et al, 2017). This news could only be bloody brilliant right? Finally, we have an effective way of influencing the nation’s diet for the better?

Uhhhmmm, not always. There is a downside to the influence of social media trendsetters. A big proportion of influencers are not qualified dietitians or nutritionists (Byrne et al, 2017), which is important when misleading nutritional information is being shared (Byrne et al, 2017). This makes the dietary choices they’re recommending potentially health damaging as they advocate choices such as gluten-free as a healthier choice for those without coeliac disease, and diets that can include eliminating whole food groups and lead to nutritional deficiency (Byrne et al, 2017).

I’m not saying you can’t have a complete diet whilst being vegan, but you do need to spend effort covering all of your bases to prevent malnourishment (Cramer et al, 2017). A main and legitimate concern for those following a vegan diet is bone health over time. Insufficient intakes of calcium, vitamin D, Vitamin B12, zinc and n-3 fatty acids can lead to a higher chance of developing osteoporosis and  fractures (mangano and tucker, 2017).

Instagram: @naturally.jo

I have many burning questions about veganism which I will be exploring in a series of posts including topics such as:

  • The role of supplements
  • Maintaining bone health in the long run
  • Whether vegan really is the healthiest option
  • Where pseudo-claims are coming from
  • Whether the reason for being motivated to follow a vegan diet affects compliance over time
  • Endurance training
  • Environmental impact of diet and lifestyle choices
  • Eating disorders and veganism
  • Mood and veganism

Let’s go on a journey of discovery and see what science says about veganism. If you have any specific topics you’d like to read about you can comment or email me at ninjaontherunblog@gmail.com

Ciao for now.


Byrne, E., Kearney, J. & MacEvilly, C. (2017) The role of influencer marketing and social influencers in public health. Proceedings of Nutrition Society. 76(OCE3) .

Cramer, H., Kessler, C.S., Sundberg, T., Leach, M.J., Schumann, D., Adams, J. & Lauche, R. (2017) Characteristics of americans choosing vegetarian and vegan diets for health reasons. Journal of Nutrition Education and Behaviour. 49(7) pp.561-567.

Mangano, K.M. & Tucker, K.L. (2017) Bone health and vegan diets. In: Mariotti, F. (ed.) Vegetarian and Plant-Based Diets in Health and Disease Prevention. (1st) London: Academic Press. pp.315-327.

How To Spot Diet Culture Disguised as Health

Help identifying when diet culture is disguising as health and stop it from infiltrating your relationship with food.


January is one of those times of year when it seems everyone is on a health kick. Changing habits can be a great thing, especially when it is motivated to become a healthier version of yourself. There’s so much evidence for giving up smoking, and in giving it up at an earlier age; for drinking less alcohol; for eating more fruit and veg; for being more active yada yada. You know the drill, but what happens when motives become unconsciously sly?

The quest for health can become untoward and often it goes unnoticed. Before you know it the little bit of healthy competition between colleagues to get the most steps can spiral into a compulsion. The eating less cakes can grow into a pattern of self denial and spread from your own well-being into enforcing no one eats cake around you, and the healthy office snacks become restricted only to celery and seeds with no leeway for the odd chocolate bar. Pretty soon it can become competitive, and border into the realms of the ring leader embodying a food fascist. Often this is done unconsciously and with only good meaning intended.

There’s no room or need in the world for food fascism but somehow it commonly creeps up and into the healthy resolves people make, making a healthy initiative transform to be unhealthy for everyone involved. So how can we prepare and notice the unhealthy undertones to a well intentioned health kick?

  • Food Shaming:
    Food shaming comes in all sorts of different ways. Whether it’s commenting that someone is having cupcake number 2 and making some sort of announcement about it or posing the question “are you really going to eat that/all of that?” Even if they’re on a health kick and have been reading loads about nutrition, it doesn’t give them a free pass to become the social food commentator. What someone else wants to eat and put in their body is entirely their choice. What is healthy for one person may well be unhealthy for another. There is no one size fits all when it comes to nutrition.If you see someone eating something and you think “they shouldn’t be eating that” maybe the next step is to ask the real question of, “why do I think they shouldn’t be eating that?”. Does it really fucking matter if Karen in the office ate two cupcakes at the office party? Really? As in really? Like it will keep you up tonight kind of matter? Probably not.
  • Secret Eating:
    What happens if you’ve been food shamed one too many times? Even if you’re healthy, have a healthy attitude towards food and your body but still, you’re going out of your way to secretly shove in a Mars Bar then chances are the health kick that shamed you isn’t all that healthy.Or if you feel so deprived by your new healthy diet and want to appear like you’re keeping on top of it so much that it drives you underground with eating then that’s not healthy either. The thing with eating in secret is that it’s a psychologically and emotionally loaded activity and not in the way that a fun rollercoaster may be. If you find this happening because of your own ideas about food, or those that others are infringing on to you then something needs to change.
  • Sole Focus is on Weight:
    A lot of people need to lose weight for health reasons. A lot of people don’t. A lot of people use diet as a way in which to lose weight however, when weight loss becomes the only focus and purpose of feeding then the health aspect of losing weight is lost. Food is more than the number of calories it contains. Food is nourishment, enjoyment, and social amongst many other things. There’s so much more to gain in terms of health from food than losing weight.large-3.jpg
  • Peer Pressure and Diet Lectures:
    What happens when you don’t even want to change your diet, but everyone around you is shoving it down your throat that you ought to because of X, Y and Z? For example, the vegan trend right now is pretty hot and heavy. Just as clean eating was, and a million other dietary trends before that. It’s OK if you don’t want to go on a diet. It’s perfectly fine if you don’t want to go vegan and you’re not a bad person for that.If someone is self righteous about their diet, and figuritively speaking, trying to ram it down your throat, that is a sure fire sign that you need to evacuate the premises from them. That sounds extreme, but by that I mean shut down the conversation and find someone else to talk to – or maybe don’t talk to anyone. You have just as much right to not be bombarded with stuff you’re not interested in as they do for eating the way they prefer.

    Source: Anna Higgins
  • Size Shaming, Regardless of Actual Size:
    We’re all different sizes. We are heights and widths that are personal to ourselves. Some of us are naturally smaller and some of us are naturally bigger. This doesn’t mean that anyone can size shame you, regardless of where you fit on that spectrum. “Are you really going to eat all that?” and “I’m surprised you can eat that much, look at you” and comments along those lines can all jog on. Jog on, jog on and keep on jogging until they’re talking to a wall because that’s the only thing that will reasonably have the patience for such drivel. Just because someone is a size 8 doesn’t mean they’re never hungry and can’t eat a big burger. Similarly, just because someone is a size 18 doesn’t mean they can never touch chocolate again in their lives.

Festive Gratitude Moment

During the festive season there’s a lot of asking of what people want and sometimes that can feel pressured to want something more than what you have. I do it myself to other people. The main thing that I think could be rephrased at this time of year though would be to also to take a moment and be grateful for what we do have.

Often times we find ourselves so awed by advertisements and the sparkly marketing that makes you think you need that new great big shiny TV, or a new dress for each time you want to go out out, or that my life would be more fulfilling if I have this, then that then something else because the last thing didn’t live up to the promise of transforming my life into the perfect fulfilled smiley one that I had hoped for from buying that product.

Realistically I know this isn’t the case at all however, I think there is a lot of power and well-being to be had from taking a moment to be grateful and reframing how we think about what we have. So I thought that for day 2 of the Blogmas challenge I would focus on a list of festive themed gratitude.

1. I have a decent shelter over the cold months and beyond.

2. I can afford to buy enough food.

3. I can cook food in a real oven.

4. I have family to catch up with.

5. I have friends to share some festivities with.

6. I will get some down time from uni deadlines over the holidays.

7. I really enjoy a hot gingerbread latte in a warm coffee shop when it’s cold outside.

8. I’m not going to have to deal with the “it’s-too-hot-and-I-need-to-take-off-more-layers-and-I’m-already-naked” situation that comes with summer.

9. I really love all the festive puddings: bring me all the spiced raisin filled sweets!

10. Mulled wine on a long evening is delicious, and even more delicious shared with friends.

11. The festive seasons theme of good cheer always give me a kick in the right direction of catching up with old friends: and I always really enjoy that part of Christmas season.

12. I love a good sing and dance along to Christmas songs.

13. There’s nothing better than having a big nest of bedding, alone or with your closest, and hot water bottles and watching TV.

14. The sparkles of the Christmas lights really cheer up a dark and dreary night.

15. I have enough funds to give the odd donated present to charity organisations, and some food and blankets to homeless people.

16. Cheese boards and wine!

17. It’s far easier to stay inside and study when it’s cold and dark outside.

18. That I no longer have an eating disorder so I can take part and enjoy the festive foods I like.

19. I have had a good year this year and feel content with myself for the end of the year. This hasn’t happened for a long time.

20. The future is looking positive and bright for me, and I’m really excited for what is to come rather than dreading and fearing the future.

If You’re Only Hitting the Gym for a Hot Body – You’ve Got The Living Thing All Wrong

I”ve been trying to get involved in helping people become more active through various projects and tasks set as part of my Nutrition BSc degree. These past 2 weeks I’ve been quite the hypocrite in terms of being as active as I would like – oh Hai again Depression. From uni projects that I’m involved with in trying to get people more active there is a heavy ideology, from numerous people, who I’m going to say have the best intentions at heart. That is that the reason we exercise is to look a certain way. Nothing more. Nothing less. This is a very big problem. This is a very big problem indeed.

They genuinely believed exercise is a means we go through in order to sculpt, change and gain a body that looks a certain way in order to find the elusive happiness and ease of life that comes with a “perfect” body. Internally I’m screaming. Internally I’m banging my head on the table top harder and harder with each time this underlying notion comes to the surface.

Looking a certain way and achieving what is “perfect” for that generation or time is not the answer to all of your questions. Trust me. I wasted 10 years believing the same thing, when I was the same age as the people I’m talking about and I look back with full eyes, shaking my head and thinking, “Shit! Something needs to change.” because it seems the pressures have gained momentum since I was that gullible girl too. Instead of just not eating, which is relatively easy when you’ve got a complicated conundrum of emotional and mental health needs underlying that behaviour. However, now, you have to eat right, ergo, eat what’s trendy and most expensive and over priced at the moment. You also have to do a million squats to get a good ‘booty’ – for who? I don’t know about you, but as I go about my day to day business I rarely even see my arse.

One notion to get people being more active – which isn’t a new one goes along the lines of this, “lets hold a competition of who can do the most activity throughout the week or month – we can use FitBits or pedometers.” We could if we want to send out the message that more is always better in terms of being active. This isn’t something I can support. I can’t get behind this.

At school when I was in Year 8 we did a similar competition, minus the technology, and do you know what it taught me? It taught me how to count calories. It taught me that in order to burn those calories I had to move more. It taught me how many calories were in a chocolate bare vs an apple. It taught me the difference between regular Coca Cola and Diet Coke. It had me reading the nutritional info label on my water bottle – don’t worry, there’s no calories there, just minerals. This was all before I knew about eating disorders. It was before I was even aware of my body shape compared to others because I was 12 – I was still a child.

Photo on 2011-08-26 at 15.46 #3
2011-12 : During Anorexia

So skipping back to modern-day when I am no longer living in the innocence of the end of childhood, do I work out because I want a Kardashian booty? No. I don’t give a shit if my arse warrants a peach emoji? Do I want a 6 pack? If I do, then shredding at the gym every day is definitely the way to go about it. What happens though once I have that 6 pack? Do I stop? Or do I keep going to maintain my 6 pack that, let’s be frank, very few people are going to give a fuck about unless they’re some shallow person who wants to shag someone with a 6 pack and be done with me. By falling into that mentality and culture you objectify yourself. You give yourself no value more than your appearance and I’m going to tell you exactly what I think about that:


You know what the peach emoji can do? It can kiss my derriére.

To put this into perspective even more, when you’re in your coffin at our funeral I very much doubt someone will utter the words, “what a shame? And she had such a good 6 pack as well?” and you know what? They won’t even see you arse because they lie you face up. I guess you could probably put a request to go in face down so everyone can see your beautiful perfectly shaped bottom in rigour mortis. That would be something to talk about to lighten the mood I suppose.

I’m not saying that body image isn’t important. It is important to not hate your body. It is also important to learn to love your body – but guess what? Your body does so much more than look a certain way. It fights injury. It fights infection. It allows you to run 5K if you so wish. It allows you to have sex. It allows you to taste and smell and experience and it lets you do the monkey bars – I mean, what’s better than being able to use your body to play and being able to. Stop wasting your health on vanity.



Apple Harvesting and Juice Making with The Orchard Project

Last week at Growhampton – a sustainable social enterprise at the university of Roehampton, we teamed up with The Orachrd Project and  harvested apples from the campus orchard. Until recent years the orchard was completely grown over and had been neglected for a period of time. One of the tasks that Growhampton and The Orchard Project undertook was to re-open up the orchard from the overgrowth and maintain it. The Orchard Project started as an urban orchard project in London and now helps maintain community orchards nationwide. The fruit of this labour, is as predicted, a variation of fresh apples growing on the healthy trees. Last year some pear trees were also planted and will come into fruition within the next 3-4 years.


In order to harvest the apples we used a tool which was a bit like a small pond fishing net but instead of catching fish, we were catching apples. Once the apple is in the bag you position the bag so the branch goes between the teeth of the entrance to the bag and snaps the apple free from the tree. This on a really long pole, which extends to what must be ~3m in length at the maximum extension. This makes it quite hard work because when the weight of the apple drops into the bag it takes a bit of effort from your shoulder, arm and back muscles to keep control of the pole.

When harvesting we separated the apples into ones for cider and ones for juice. If they had become bruised then they went into the cider pile. On Sunday we went to the pressing site in an arch way at Herne Hill in South London. We had ~550Kg of apples to sort, crush and collect juice from. It was quite as big a task as it sounds and took a whole day of work between a team of 10 people in order to get through the yield.

The first stage was quality control. If there is a lot of bruising then the apple was discarded. If there was only a little bruising then we just cut it off. The reason for this is that when the apple bruises beneath the skin a chemical reaction occurs and the waste product of this can spoil a batch of juice. However, when fermenting for cider it is destroyed in the fermentation process – which is why apples with bruises are OK for cider and not for juice.

We washed them once in the first bucket, then again in the second before piling them into crates. From these crates the apples went into a pumped up blender that smashed the apples up into small pieces and churned them out of the bottom. Form this you make cheese – which sound odd but that’s what it is called. It doesn’t involve real cheese.

Processed with MOLDIV
Apples mashed up and waiting.
Processed with MOLDIV
Making cheese

The building cheese process involved using a square frame within which a cheese cloth fabric square was placed at a diagonal angle. The smashed apples were scooped into the frame then once the frame was full the cloth was folded over in one direction. Once the frame was removed a wooden pallete was placed on top and the process happened again until there was a pile of apple parcels stacked upon one another separated only by the wooden palletes. Once stacked as tall as it could go and still be able to fit under the press the basin rotated 180°. The machine then slowly raised the base upon which the pallettes were stacked upon. In the process all the juice was released from the apple and funnelled out through pipes in barrels of juice.


Processed with MOLDIV
and press…

Each time apples are pressed from an Orchard the juice and cider are different because of the variety of the apples changes from orchard to orchard. This means that no two batches of juice or cider are identical.

The Orchard Project works to enable communities to conserve and utilise the natural orchards around the country and in London that may have been neglected and forgotten about. In return for the apple yield The Orchard Project give 50% of the juice yield to the orchard or organisation who maintains each orchard, and use the other 50% to bottle and sell for funds to keep The Orchard Project going.

Source: http://www.theorchardproject.org.uk

The drinks produced by The Orchard Project in London is called Local Fox Cider and London Apple Juice – it is a dry cider with no sugars or juices added in the process. It is a completely natural process of fermentation that occurs naturally. Both products are produced only from apples harvested from the urban orchards of London. More than producing juice and cider, The Orchard Project is a community project that empowers local communities to develop community spaces and harvest.

I really enjoyed getting involved with the harvest and juice pressing with The Orchard Project. It was good fun and speaking for myself, I really enjoy getting involved in community projects like this: you tend to meet nice people, have a bit of a giggle whilst you work and in return I had some banging apples from the orchard day and a Local Fox Cider: both of which were banging by my account.

To find out more The Orchard Project and see what they’re up to in your area click here.