How to continue the weight loss journey?

How to continue the weight loss journey?

 Have you been doing a lot of things right when it comes to weight loss? Maybe you have done the cleanse , went a bit more plant-based, drink nice and healthy smoothies and added protein to your meals. You also exercised adequately  to your abilities and lifestyle. You have put in a lot of work but hit the brick wall and your weight does not want to budge.

Quite often this is when many people give up. You start wondering where is the issue? Maybe I shoud invest more money in some funny shakes, maybe frutis and vegetables are not so healthy after all.

Maybe I should try keto for few weeks?

I see this as the main turning point for my clients, either they stick to the lifestyle or give up. With the coaching they have a fair chance of actually moving through that point realising that losing weight is a long term game. There is nothing wrong with you  this is a natural body reaction adjusting to lifestyle changes. I believe in slow and gradual weight loss. It maybe a longer way but more sustainable for sure.

 Your big WHY plays an important role here, then you need to follow some steps and actions every day and have accountability  to see sustained results. 

Are you honest with yourself?


At this point  you may realise that actually some of your old habits returned. I always encourage to write a journal with all food and drinks you have for a few days. I would like you to  be honest with yourself. Sometimes you do not realize how much you eat and drink. Not only that. You do not also realise how your meals are rushed, how stressed you are sitting down to have a meal and you are not aware of your fullness and hunger scale. All of that I cover in my programs together with practice and breathing techniquest to get you to rest and digest mode. You  may  not be mindful with your meals, often snacking in front of TV in the dark not actually monitoring what and how much you eat.

What is the game?


I always say that losing weight is a mindset game but not only. The fact is that we love food and love eating it. We have been programmed that way and hormones play also a big part (especially satiety hormones leptin and ghrelin) along with genetics.

Food has a big social meaning for us too . We love sharing it and it creates massive comfort like anything else. We also have insatiable cravings and we love the second piece of the cake although we are stuffed. As per Harvard Medical School, the liking the way food tastes can prompt you to eat 44% more of it. We are also surrounded by food, it is everywhere, however being in lockdown is a massive opportunity actually to cut ourselves off from all of the heavy carbs, sugary food we see in cafes as long as we do not buy them with our weekly food shopping.

In any social setting strong mindset not to give in as well as support from people around are often the key to success. Sometimes people will actually indulge themselves in such settings but very quickly go back to their meal plans day after. If you can do that than this is great , but no everyone can. Weighing  yourself after such event may also not be a good idea. Just go back quickly to your baseline and you should be fine.

So do the quick diets work?

The simple answer is NO. Generally, people taking part in various programs, crushed diets etc , quite often put on the weight back. Their metabolism have slow down, hormones are playing havoc and they are putting on more weight than ever before. This is the road to nowhere.

People love to have a quick results and I get that. I have been there althought I have never followed any diet but I did think that for losing weight I had to exercise as crazy. This lockdown put a lot of pressure on us all, but I still believe looking into big why and not giving yourself excuses to get off the track is the best way. It will be so much harder to go back.

I have a big Why and still nothing 

Now I am not  saying that having a big WHY is a solution to everything. You may have an underlying  health conditon (you may not even know about it) which prohibits you from losing weight. Some thyroid conditions and generally autoimmune conditions come to mind but also poor digestion and poor sleep. 

However, I wanted to focus on digestion and gut health.

Early research shows that there is a strong connection between your gut and your ability to lose weight. Generally,  having a very diversified gut flora and good balance of bad and good bacteria can help you and goes a long way. The comparison have been made between obese and lean people and research has found that gut bacteria in lean people can help them stay  slim by stimulating  the production of hormones that keep you feeling full, such as leptin. (Harvard Medical School)

The foods you eat determine your unique gut bacterial profile. Generally, diet rich in fiber-filled plant foods appears to protect against obesity causing bacteria. The good news it it does not take long to adjust gut bacteria and even few days can be enough to change it , however building healthy habits to include more plant food is critical to long term weight loss.

There are many many complications of excess weight eg. headache, stroke, dementia, diabetes and all its complications, asthma, sleep apnea, kidney cancer, many circulatory problems such as high blood pressure, high cholesterol, arthritis, lower back pain. Excess weight increses persons risks of more than 195 different medical conditions. So when people say in lockdown  do not care about putting an extra weight on as a blank statement, I am really really angry as the chances these people end up in an overwhelmed NHS are very high sooner or later.

Lifestyle changes for sustainable weight loss


 Mindset, love for yourself and right nutrition are  key here. I highly recommend to work with a weight loss specialist coach to really work out the right nutrition for you and coach you on mindset and other lifestyle changes such as stress and sleep if you feel that you need that extra support.

Drastic changes are not recommended so if you have never tried plant-based diet, changing to it overnight may not be a good idea. Small and consistent steps are better.

  1. Cook dinner at least three times a week – include plant-based meals; that way you can control ingredients and portion sizes.
  2. Add at least two healthy foods to your weekly shopping – I suggest pick two recipes 
  3. Have a journal and monitor for some time water and food intake – everything from snacks to late evening foods.
  4. Switch to water, healthy vegetable jucies and smoothies
  5. Try mindful eating especially in the second half of the day when our willpower is weak and we tend to sit in front of TV eating in the dark. Prepare  lovely herbal tea for good sleep .
  6. Boost your fibre intake – add low sugar fruits such as berry to wholegrain cereal, add 1 tbsp of chia seeds to your smoothie, add half of cup to peas to pasta, add beans and swap white rice for quinoa.
  7. Watch your sugar intake in any form also fruit
  8. Keep to three filling meals and avoid snacking
  9. Eat earlier in the day
  10. Make sure you have accountability – recruit supportive friends who will not tempt you with food but actually accept your choices

The truth is there is no magic wand but constant change by small steps.

I run cleanse and detoxification programs.  My cleanse is not a fast and it does not slow down your metabolism as you still eat on the cleanse. It is designed to give you a good baseline and you have one week to prepare , one week to cleanse and one week to reintroduce some food groups. We remove gluten, alcohol, sugar, processed food and caffeine. It starts on 01st June and I hope you can join this but in the mean time download my detox guide here.

Few Words on Body Confidence and Body Positivity

 Probably we all have seen Adele’s new rare picture on her birthday showing herself considerably  smaller than she used to be so the media went crazy with speculation and both camps of fat shaming and fat accepters raising their voices.  I believe any change starts with loving yourself no matter how you look. If you do not than the whole journey will be much harder and you may not be happier at the end of it. I know there are many eating disorders and psychological and genetic problems with weight but many are not and there are very good healthy reasons why you should lose weight.

That is why it will always be a controversial subject as there is no one size that fits all. We are all individual and we approach this topic differently .  However, it has been massively exploited by various companies offering miraculous diets, supplements and also give us the notion that thin and sporty body is always better than others.

You need to seek answer within yourself and if you struggle or would like some help,  do not do it alone but ask for it. It is a journey of 1000 miles and it starts with a first step and the next one and next one. 


 Try this recipe  –  Jerk Spiced Aubergine with Mango and Cucumber Salsa


Jerk Spiced Aubergine with Mango & Cucumber Salsa

Lovely spiced aubergine with fresh mango and cucmaber slasa; good for digestion and easy on stomach; dressing has sesame seeds which have amazing digestive properties. It helps lower cholesterol, has ability to relieve constipation and remove worms from the intestinal tract
Servings 2 people


  • 1 Aubergine cut in half, vertically
  • 1 tbsp allspice powder
  • 1/2 tsp black peppercorns
  • 1/2 tsp ground cinnamon
  • 2 spring onions sliced
  • 1 red chilli finely chopped
  • 1 tbsp cane sugar
  • 1 tsp sea salt
  • 1 tbsp tamari sauce

Mango and Cucumber Salsa

  • 1 mango, diced
  • 1 cucumber, diced
  • 1/2 red oninon, diced
  • 1/2 bunch, coriander (cliantro)
  • Few spring onions, thinely sliced
  • 1/2 lime, juice
  • Salt and pepper to taste
  • 2 tsp seasame seeds
  • 1 tsp sesame oil (optional)


  • Blend everything except for the aubergine in the Nutri blender to form a paste
  • Cut the aubergine in half, lengthways and score the inside in a criss-cross pattern
  • Pour the jerk spiced marinade over the aubergine and allow to sit for 20 minutes
  • Preheat the oven to 200 ̊c/180 ̊c fan and bake the aubergine until lightly
    brown on top and fully cooked through – approximately 40-45 minutes
  • Serve with the salsa

Mango and Cucumber Salsa

  • Cut all vegetables and mixed in the bowl
  • Prepare dressing, season to taste and add to the bowl and mix


Use tomatoes if Mango isn’t in season

Love M.

Love Your Liver – How to detox safely.

Love Your Liver – How to detox safely.


Now more than ever people suffer from non-alcoholic fatty liver disease (it increased by 400% since 1970). Although I am far from putting diagnosis there, poor lifestyle choices have something to do with that. Not only that but also the overuse of different drugs available over the counter may contribute to poor performance of our digestive system.

Liver is one of our main and the biggest organs but quite often neglected. It weights from 1.2kg to 1.5kg and is responsible for many digestive functions such as carbohydrates and fat metabolism but also acts as a storage for glycogen (glucose), fat soluble vitamins A,D,E and K as well as iron , copper and some water soluble vitamins such as Vit B12. I am particularly fascinated but it’s ability of converting fat into energy. Every 1 g of fat provides 9 kcl which is more than carbs and protein. However, it is not a most convenient  way for the body to get the energy especially for the brain which is glucose dependent. In high fat diets such as Keto, this is what happens. Most energy comes from fat but not without cost . (I will write about this separately).

When we age, liver mass decreases and is accompanied by a variable decline in its reserve capacity which can impair metabolism, including breakdown of drugs; this in turn may lead to toxicity which affects the bran functions.

Natural remedies to support healthy liver

1) One of the best thing you can do is drink a lot of water to flush out the toxins. Liver detoxifies a lot of drugs alcohol etc so water  will help the detoxification process hugely.

2) Dandelion root is regarded as one of the finest liver remedies as both food and medicine. It can improve the liver’s ability to clear toxins which is its main function. It helps to increase the bile flow which is needed to digest the fats. Dandelion also promotes weight loss, possess diuretic activity and improves blood sugar control.

Things to try: dandelion root tea as well as powder capsules. I use the content from the capsules in my morning smoothies. I have one from Nature’s Way or try CytoProtect Liver from Cytoplan. You may also try the digestive bitters before your meals. This is a blend of different herbs including dandelion in a tincture – I have Maria Treben.

3) Now we are in winter, juice fasting may not be the thing for you. However, you can use broths or home cooked veggie stocks to cleanse and help the liver. Try my gut healing broth – perfect for this occasion.

4) If you are up for it try one day juice fasting Program especially if you have not tried one before but be aware that not all medical conditions allow that eg. you should not do it , if you are diabetic, pregnant. You can download my detox guide with recipes and one day juice fasting from my website


Essential Oils for Liver

Try detoxification blend from Doterra – Zendocrine – oil and soft gels which include proprietary blend of oils and enzymes to support cleansing and filtering functions for the body.

Oils and blends: Geranium , Copaiba, Turmeric, Lemon and grapefruit.


Foods/drinks to include in everyday menu (we aim for spleen friendly diet with slow cooked food – vegetable soups and stews are perfect):

Juicing –  green with ginger, you can also add clove of garlic – more recipes in my guide

Smoothies – try fennel, spinach, green apple, half-banana

Stocks and broths – drink or cook soups – try miso broth

Raw salad bowls – try grated carrots and beetroots with cucumber and apple with Tahini dressing and roasted pumpkin seeds


How to Detox Safely

The best way is to be guided by specialist. I do those detoxes on a regular basis and I have required knowledge to guide individuals and groups. I studied detoxification as part of my nutritional Chef studies by lecturers who run cleanses on regular basis.

One thing is to understand way you want to do it, what you want to achieve and if you have any pre-existing medical conditions which would prohibit the detox or cleanse, one of them is Diabetes and pregnancy . 

Detoxification is the time for you. You should give yourself time to focus on your health and sleep. You may be actually quite tired and also have a headache especially if you drink coffee on regular basis. Drinking water is really important. Additionally, you cannot start detoxification if your waste elimination is not good nor regular.

How you break the cleanse is also critical. I guide my participants to introduce food group by food group and observe the reactions of their bodies to that particular food group. Some people decided to stay off caffeine, gluten etc because they feel better and have more energy.

Right detoxification can do a lot of good for you.


Love M.



My advice doesn’t not replace professional medical advice and you shoud always ask your GP for individual advice especially if you have any existing conditions. One size does not fits all, if your digestion is slow (eg. waste elimination is not regular) than raw food may not be for you as it takes a lot of energy for the body to digest it. Nor you should start any detoxification Programs.