184. Fine in clothes, soft in a bikini. That was me for years, until I learned it wasn't fat
This episode is for you if you’re eating less, exercising more and still struggling to look toned—despite feeling like you’re doing everything right.
For years, I felt fine in my clothes but soft and uncomfortable in a bikini. I thought getting the body I wanted meant eating fewer calories, burning more calories and making the number on the scale go down.
In this episode, I’m sharing the three changes that helped me build muscle, improve my body composition and feel stronger and more confident in my body.
If you’re afraid of eating more, frustrated with your gym progress or unsure how to approach body recomposition, I’ve been there—and I’m walking you through what changed for me.
Here’s what we cover:
💛 Building a healthy relationship with food
How I moved away from restrictive dieting, worked through my fear of eating more and learnt to fuel my body. We also talk about food guilt, managing cravings and making room for your favourite foods—including chocolate!
💪 Strength training for muscle growth
Why I changed my approach to exercise and started following a structured gym programme. I explain progressive overload, training close to muscular failure, choosing the right weights and maintaining good form to support muscle building.
🥗 Nutrition for body recomposition
Understanding calories and macros, including protein, carbohydrates and fats. We break down maintenance calories, calorie surplus and calorie deficit phases, and how these fit into muscle-building and fat-loss goals.
I’m Laura, an exercise physiologist and sports nutritionist. I share practical conversations about strength training, nutrition and body recomposition for women, alongside my own experience of building a stronger body and a healthier relationship with food.
Want personalised support with your nutrition and body recomposition goals? Send me a DM saying “I’m coming from YouTube” to chat about my 1:1 RECOMP coaching.
Let me know in the comments: what feels hardest for you right now—eating more, knowing how to train or understanding your nutrition?
Subscribe for more fitness vlogs, strength training tips and honest conversations about getting stronger and feeling confident in your body.
Listen here OR watch the video for the full visual scoop!
Need help with nutrition & exercise?
🌶️ RECOMP MENU: Easy, high-protein meals that actually taste good, all mapped out so you never have to wonder what to eat. https://www.lauraswingler.com/recompmenu?el=yt-recipe-hub
🔥 3-WEEK RESET: Break the all-or-nothing cycle, feel back in control around food and stop starting over every Monday. https://www.lauraswingler.com/reseto?el=yt-reset
💪 RECOMP 1:1 COACHING: Personalised nutrition + training with 1:1 coaching that adapts as your body, goals and life change. https://www.lauraswingler.com/fitandfreeacademy?el=yt-recomp
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