Hi Reader👋

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Hi friends,

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I was watching the Biggest Loser show on Netflix last weekend. Its called Fit For TV (did anyone else catch it?)

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It’s all about what went on behind the scenes of the original show and where the contestants are now.

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What really stood out to me was how much emphasis was put on rapid weight loss. We’re talking people eating as little as 800 calories a day and exercising for hours. Sure, the weight came off quickly, but at a huge cost: muscle loss, slowed metabolism, and an approach that was never going to last in real life.

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It really got me thinking about body composition, which ties in nicely to the topic of this weeks YouTube video. Its easy to get fixated on reaching a specific number on a scale but what truly matters is how much fat your losing and how much muscle your holding onto.

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I use the BodyPod by Hume Health to check my body composition, instead of focusing on weight alone. It tells me what my body fat % is, muscle mass etc. so I can really see if I am progressing. If you’re curious to try it, they gave me a discount code: MARIALUCEY.

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And if you don’t have access to a body composition tool, another useful measurement is to check is your waist circumference. A good rule of thumb is that your waist in cm or inches should be less than half your height. Clinically, the cut-offs are:

• Men: 102 cm (40 inches) or more is considered high
• Women: 88 cm (35 inches) or more is considered high

Waist size can give you a good idea of where you’re storing fat, which is just as important for health as the number on the scale.

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If this topic interests you, I go into it in more detail in this week’s YouTube video.

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🎥 Watch it here → STOP Cutting Calories. Do This Instead To Lose Weight Again​

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I’m talking all about weight loss plateaus, how to break through them, and maybe even how to reframe the way you think about them altogether. I’ll let you decide on that one!

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P.S. I survived Hurricane Erin!! Bermuda didn't end up being hit as badly as predicted! Thank you to everyone who reached out and expressed concern - it was very thoughtful of you all.

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💌 Stay tuned — here’s what’s coming on YouTube over the next few weeks:

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Videos releasing soon:

• How to Choose the Best Protein Powder for You
• Nutrition Facts You Might be Getting Wrong

By request (currently working on):

• Cortisol and Weight Gain
• How Many Carbohydrates You Should Be Eating

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💌 Make sure you’re subscribed to my YouTube channel so you don’t miss them — and if you have a video request or a topic you’re struggling with when it comes to eating well and feeling your best, just hit reply and let me know. I always try to make videos for every single request.

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As always, stay happy & healthy 💚

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​Maria x

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🎥WHAT TO WATCH THIS WEEK!🎥

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​STOP Cutting Calories. Do This Instead to Lose Weight Again​

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🥣 WHAT TO MAKE THIS WEEK! 🍽

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​Air Fryer Turkey Meatballs​ These can be made in the oven too! I made 32 meatballs last week, froze the extras, and reheated them straight from the freezer in the air fryer for fast, protein-rich dinners as needed during the week. They work in everything from bolognese to stuffed pitas to buddha bowls ​ GET THE RECIPE

🌟Updates & Things I'm Loving This Week🌟

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YouTube Update

This week’s YouTube video is my first ever sponsored video. After 96 videos with no sponsors, I finally found a brand I genuinely align with. I won’t do many sponsorships, but the right ones help me invest back into the channel, run more Ninja Creami giveaways, and keep making free, evidence-based content.
If you want to support, the best way is simple: watch, like, and leave a comment. No pressure to buy anything.

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Giveaways

The 30k milestone Ninja Creami giveaway is now closed and the prize has been delivered to the winner. I’m hoping to run something like this again soon as we approach the 50k milestone. Thank you so much for all the support. It means so much to me.

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Practical Weight Loss Guide

I’m almost finished writing the weight loss e-book so many of you have been asking about. I’m finalizing the last draft and hope to have it ready to launch soon. It covers all my biggest weight loss tips and strategies in a clear, easy-to-follow format.

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💬 I’m a little behind on emails and comments after the wedding, but I promise I’m not ignoring you! Thank you so much for your patience — I’ll be catching up and reply 💛

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