Friday, 20 July 2012
...and don't forget,
while you're here, just pop your details in the box at the top right of the page, and I will send you some gifts to help you on your weight loss and well being journey right away! :)
Deprivation... good or bad?
When trying to lose weight or stick with some other healthy eating plan, one thing tends to be consistent across the board... you have to deprive yourself of certain foods.
In my view there are two ways that this tends to be implemented. The first, highly successful game plan is to educate yourself to dislike the food using techniques such as hypnosis or studying all the bad effects of eating the food. If this works for you, and it does for some but not others, then you will find yourself easily ignoring the eliminated food. Having no interest in it at all. If this works for you, congratulations! You should be able to get and stay in shape easily. :)
Then there is the other, more commonly used method. Willpower. Let's say for example, that you have eliminated chocolate. You make a decision to stop eating it and you manage. Well done! After a time, maybe a week or two, you have done so well and decide that you can take it or leave it now and you are in control of your chocolate consumption. Sooo, you have a chocolate bar, safe in the knowledge that you are in control and will only have the one. However, you discover that it tastes rather good and, well, as you've had one, you'd like another and you might as well get it over with in one go rather than have some again later, so you have more chocolate, after all, you know you won't eat any again later. At this point, you may have something else that you shouldn't be eating or you may get a handle on it again and stop... until later...
What has now happened is that you have started a binge cycle. By depriving your self so gallantly, when your willpower breaks, it breaks in style! Then, you get it back again, wear your halo for another few days, then hit the 'naughty' foods again, undoing every scrap of good you have done.
So how about this... pick a small item, something sweet, chocolatey, indulgent... whatever works for you, but keep it small. Allow yourself this item every day. It is not compulsory to eat it, but you have to know that you can, that that is your treat. You are not depriving yourself, you can have it. What you ARE doing is controlling the amount of 'damage' you are might do. Surely allowing yourself a fun sized chocolate bar, a GU mini chocolate pot, that kind of thing, will relieve you from the feelings of deprivation which are behind the binge/saint cycle that ultimately stops you from getting to your goal. It's all very well substituting and eating fruit instead of chocolate, but, in my experience, if you want chocolate, you want chocolate, not an apple, and ultimately, you will have the chocolate too, after consuming 200 calories worth of fruit as an avoidance tactic!
Try it for a couple of weeks, see how you get on. Hopefully, this will break the cycle for you. I am starting this today as I am guilty of this cycle too! I will let you know how I get on soon :)
In my view there are two ways that this tends to be implemented. The first, highly successful game plan is to educate yourself to dislike the food using techniques such as hypnosis or studying all the bad effects of eating the food. If this works for you, and it does for some but not others, then you will find yourself easily ignoring the eliminated food. Having no interest in it at all. If this works for you, congratulations! You should be able to get and stay in shape easily. :)
Then there is the other, more commonly used method. Willpower. Let's say for example, that you have eliminated chocolate. You make a decision to stop eating it and you manage. Well done! After a time, maybe a week or two, you have done so well and decide that you can take it or leave it now and you are in control of your chocolate consumption. Sooo, you have a chocolate bar, safe in the knowledge that you are in control and will only have the one. However, you discover that it tastes rather good and, well, as you've had one, you'd like another and you might as well get it over with in one go rather than have some again later, so you have more chocolate, after all, you know you won't eat any again later. At this point, you may have something else that you shouldn't be eating or you may get a handle on it again and stop... until later...
What has now happened is that you have started a binge cycle. By depriving your self so gallantly, when your willpower breaks, it breaks in style! Then, you get it back again, wear your halo for another few days, then hit the 'naughty' foods again, undoing every scrap of good you have done.
So how about this... pick a small item, something sweet, chocolatey, indulgent... whatever works for you, but keep it small. Allow yourself this item every day. It is not compulsory to eat it, but you have to know that you can, that that is your treat. You are not depriving yourself, you can have it. What you ARE doing is controlling the amount of 'damage' you are might do. Surely allowing yourself a fun sized chocolate bar, a GU mini chocolate pot, that kind of thing, will relieve you from the feelings of deprivation which are behind the binge/saint cycle that ultimately stops you from getting to your goal. It's all very well substituting and eating fruit instead of chocolate, but, in my experience, if you want chocolate, you want chocolate, not an apple, and ultimately, you will have the chocolate too, after consuming 200 calories worth of fruit as an avoidance tactic!
Try it for a couple of weeks, see how you get on. Hopefully, this will break the cycle for you. I am starting this today as I am guilty of this cycle too! I will let you know how I get on soon :)
Friday, 6 July 2012
Learning to Listen
A recent 'buzzword/phrase' seems to be 'Portion Distortion'. Most of us are eating far more than we should be. There are several reasons behind this, but a lot of it is that we tend to assume that the portions we are provided with by restaurants, supermarkets, friends and family etc, are the right size for our needs but how can they be? Let's say that you buy a microwave meal (not that I am suggesting you do! It's just an easy example) and the packaging tells you that the meal contained within is one serving. Who is it a serving for? Would it be a serving for a 4'10", 90lb female and also a serving for a 6'4", 190lb male? Absolutely not! Their respective body sizes obviously dictate that they both require different amounts of food. And yet both of these individuals are likely to read the label on the packaging and accept that a 'serving' is a serving appropriate to them.
When you order a meal in a restaurant you just accept that the portion size provided to you is correct, but the staff don't check out all the customers and serve up food in accordance with their body types. Hamburgers and hot dogs are a very typical 'one size fits all' meal.
What you need to do is start listening to your body. Eat only when you are genuinely, physically hungry. Stop eating before you become full up. Your body takes time to register satiety, up to twenty minutes usually. Slow down your eating and pay attention to your body. As long as you are eating natural, wholesome foods, your body will tell you everything you need to know about portion control. If however you eats 'fake foods' such as sweets, popcorn, chocolate etc your body will work against you on this. Your body is asking you for nourishment and goodness, so when you eat rubbish, it still keeps asking for more... because you have not provided it with the nutrients it requires, and hey Presto! You're overeating!
Eat good natural foods and slow down. Your body will thank you for it!
When you order a meal in a restaurant you just accept that the portion size provided to you is correct, but the staff don't check out all the customers and serve up food in accordance with their body types. Hamburgers and hot dogs are a very typical 'one size fits all' meal.
What you need to do is start listening to your body. Eat only when you are genuinely, physically hungry. Stop eating before you become full up. Your body takes time to register satiety, up to twenty minutes usually. Slow down your eating and pay attention to your body. As long as you are eating natural, wholesome foods, your body will tell you everything you need to know about portion control. If however you eats 'fake foods' such as sweets, popcorn, chocolate etc your body will work against you on this. Your body is asking you for nourishment and goodness, so when you eat rubbish, it still keeps asking for more... because you have not provided it with the nutrients it requires, and hey Presto! You're overeating!
Eat good natural foods and slow down. Your body will thank you for it!
Thursday, 21 June 2012
Decisions, Decisions...
When we are deciding whether to go on a diet, there are many hurdles which we can meet before we even begin. First of all, we need to decide which will be the best 'diet' for us. Once this has been decided upon there comes another hurdle... when should I begin? More often than not we will choose the coming 'Monday'. The problem is of course, that we probably have several foods that are not suited to our plans, already in the cupboards, and what are we going to do with them? Throw them away? Noooo, I don't think so! We wouldn't want to be so wasteful... Perhaps we should donate them to our neighbours? That might seem a bit wrong... "Here's all my junky, fattening foods, I don't want to eat them as I want to be slim. I thought you'd enjoy them though." No. I think not. So, I guess I will eat them. After all, I will be on a diet on Monday and I won't be able to eat anything like that after then will I? Hmmm...
Or perhaps you don't have those foods in the cupboards, but then, because you are going to be on that diet from Monday, you actually buy and eat foods you 'won't be eating' after then. Either way, you probably give yourself a few extra pounds to lose before you even begin!
Make your decision... and start NOW. If you wait til the morning you have all night to eat everything you shouldn't. If you don't have all the foods you need for your diet you can still make healthy choices until you have a chance to get the groceries in. Just make that decision to start right away. You will save yourself several pounds and a lot of frustration with yourself if you do.
And what to do with those foods... well, it's really up to you. I would be inclined to just put non perishables to the back of the cupboard and keep them for when visitors come or another suitable occasion. With regards to the perishables, well, you have to decide for yourself what to do with them... just don't have a 'pre-diet eating session' with them!
I wanted to share this poem with you too. I wrote it before I learned to break the cycle myself. Good luck to you. You can do it, but you have to start NOW. :)
The nightmare before diets By Helen Allen, Norfolk, England. 2010
Twas the night before my diet
And all through my home
Not a creature was stirring
But my mind, it did roam
It went to the kitchen
And mentally scoured
The cupboards for foods
To be promptly devoured
It would be such a waste
If I threw them away
But if I left them there
The temptation would stay
So conciously I did
Arise from my chair
To eat up those foods
And leave my cupboards bare
Two chocolate bars
And the last slice of cake
I ate them all up
Of that, there's no mistake
So on the next morning
My diet began
A nice low fat breakfast
Then five miles I ran
For my lunch I had salad
I was doing so well
But then came the evening
And that's when I fell
I sat on the sofa
Felt hungry and bored
So I went to the cupboard
Where the kids treats were stored
There I ate more bad foods
Than I normally would
But I consoled myself
With "Tomorrow, I'll be good".
Or perhaps you don't have those foods in the cupboards, but then, because you are going to be on that diet from Monday, you actually buy and eat foods you 'won't be eating' after then. Either way, you probably give yourself a few extra pounds to lose before you even begin!
Make your decision... and start NOW. If you wait til the morning you have all night to eat everything you shouldn't. If you don't have all the foods you need for your diet you can still make healthy choices until you have a chance to get the groceries in. Just make that decision to start right away. You will save yourself several pounds and a lot of frustration with yourself if you do.
And what to do with those foods... well, it's really up to you. I would be inclined to just put non perishables to the back of the cupboard and keep them for when visitors come or another suitable occasion. With regards to the perishables, well, you have to decide for yourself what to do with them... just don't have a 'pre-diet eating session' with them!
I wanted to share this poem with you too. I wrote it before I learned to break the cycle myself. Good luck to you. You can do it, but you have to start NOW. :)
The nightmare before diets By Helen Allen, Norfolk, England. 2010
Twas the night before my diet
And all through my home
Not a creature was stirring
But my mind, it did roam
It went to the kitchen
And mentally scoured
The cupboards for foods
To be promptly devoured
It would be such a waste
If I threw them away
But if I left them there
The temptation would stay
So conciously I did
Arise from my chair
To eat up those foods
And leave my cupboards bare
Two chocolate bars
And the last slice of cake
I ate them all up
Of that, there's no mistake
So on the next morning
My diet began
A nice low fat breakfast
Then five miles I ran
For my lunch I had salad
I was doing so well
But then came the evening
And that's when I fell
I sat on the sofa
Felt hungry and bored
So I went to the cupboard
Where the kids treats were stored
There I ate more bad foods
Than I normally would
But I consoled myself
With "Tomorrow, I'll be good".
Saturday, 9 June 2012
Lose Weight Long Term
Right, so, you've dieted and lost weight, then you gained it back. Then you did it again... and again. Why?
It certainly wasn't because the diet didn't work. It worked while you were on it... but then, you lost the weight you wanted to and stopped following the plan.
A friend of mine had been wanting to lose weight and, after he had a chat with me, it turned out he had not realised how much fat and sugar he was consuming in his day to day eating. Instead of 'going on a diet', he has made some changes... and has lost over 10lbs in the last few weeks. Has he cut out all fat and sugar? No. Has he reduced fat and sugar significantly? No. All he has done is cut down his biscuit intake from 4 per day to 2, and instead of eating a whole candy bar on his coffee break, he eats a half of one, and instead of eating a medium sized slice of cake in the afternoon, he eats a piece half the size of what he used to. That's it. No major changes, no strict counting of this and that. No increased exercise just a few simple and most importantly, sustainable changes.
These kind of changes are easy to sustain. He has not deprived himself. He is still eating those same foods.
This is the 'trick' to long term weight loss and management. Whatever changes you make to your eating, they need to be ones that you can stick with for the rest of your life. If you feel that eating only meat is something you can happily do for the rest of your life, then that may be the 'diet' for you. If you want to never consume sugar ever again and you believe you are happy to continue eating that way for life, then maybe that's the plan for you. Whatever it is that you can honestly say to yourself that you can stick with for the rest of your days, that's for you. Whether the changes are major or minor is irrelevant. And by choosing the right long term plan, you are setting yourself up for a life long healthy weight!
It certainly wasn't because the diet didn't work. It worked while you were on it... but then, you lost the weight you wanted to and stopped following the plan.
A friend of mine had been wanting to lose weight and, after he had a chat with me, it turned out he had not realised how much fat and sugar he was consuming in his day to day eating. Instead of 'going on a diet', he has made some changes... and has lost over 10lbs in the last few weeks. Has he cut out all fat and sugar? No. Has he reduced fat and sugar significantly? No. All he has done is cut down his biscuit intake from 4 per day to 2, and instead of eating a whole candy bar on his coffee break, he eats a half of one, and instead of eating a medium sized slice of cake in the afternoon, he eats a piece half the size of what he used to. That's it. No major changes, no strict counting of this and that. No increased exercise just a few simple and most importantly, sustainable changes.
These kind of changes are easy to sustain. He has not deprived himself. He is still eating those same foods.
This is the 'trick' to long term weight loss and management. Whatever changes you make to your eating, they need to be ones that you can stick with for the rest of your life. If you feel that eating only meat is something you can happily do for the rest of your life, then that may be the 'diet' for you. If you want to never consume sugar ever again and you believe you are happy to continue eating that way for life, then maybe that's the plan for you. Whatever it is that you can honestly say to yourself that you can stick with for the rest of your days, that's for you. Whether the changes are major or minor is irrelevant. And by choosing the right long term plan, you are setting yourself up for a life long healthy weight!
Tuesday, 29 May 2012
Forget What You Can't Do...
...and instead, do what you can!
I walk a lot for my fitness. I am not able to run because of ligament damage, but I CAN walk so I do it a lot. Recently however, I also had a problem with the tendons in my ankles and was told by my Dr not to go for walks until they have recovered. For the first couple of days I was a bit fed up as what seemed like the only activity I had available had been taken away too... but then... I dusted off my dumbells and really started hitting the weights properly after a gap of (well, a few too many) years! I am loving it and really strengthening up my muscles quicker than I imagined would be possible. I can't go out for walks but then, when using weights I tend to be standing still, laying or sitting down so that works out brilliantly.
I also resurrected my bicycle and have been cycling an average of 10 miles a day. Again, there is no impact or strain on my ankles so I have found something else I CAN do too :)
I know you don't need to know about my injuries or issues, I am simply using them here as an example of how you can continue helping yourself in your fitness despite health issues that may permanently or temporarily affect you. There is always a way if you are prepared to look for it! I also believe that everyone should be grateful to have the ability to use your body and that it is a terrible waste to not do whatever you are able to. Imagine if tomorrow you found yourself totally paralysed and unable to bounce on a trampoline, take a walk, kick a ball etc etc... wouldn't you desperately wish you had made the most of your time before your body was paralysed? I know I would if I wasn't making the most of it now.
To wrap up, I just want to share this inspirational video with you... after watching, you will realise that you really CAN do it! Whatever it is! :)
I walk a lot for my fitness. I am not able to run because of ligament damage, but I CAN walk so I do it a lot. Recently however, I also had a problem with the tendons in my ankles and was told by my Dr not to go for walks until they have recovered. For the first couple of days I was a bit fed up as what seemed like the only activity I had available had been taken away too... but then... I dusted off my dumbells and really started hitting the weights properly after a gap of (well, a few too many) years! I am loving it and really strengthening up my muscles quicker than I imagined would be possible. I can't go out for walks but then, when using weights I tend to be standing still, laying or sitting down so that works out brilliantly.
I also resurrected my bicycle and have been cycling an average of 10 miles a day. Again, there is no impact or strain on my ankles so I have found something else I CAN do too :)
I know you don't need to know about my injuries or issues, I am simply using them here as an example of how you can continue helping yourself in your fitness despite health issues that may permanently or temporarily affect you. There is always a way if you are prepared to look for it! I also believe that everyone should be grateful to have the ability to use your body and that it is a terrible waste to not do whatever you are able to. Imagine if tomorrow you found yourself totally paralysed and unable to bounce on a trampoline, take a walk, kick a ball etc etc... wouldn't you desperately wish you had made the most of your time before your body was paralysed? I know I would if I wasn't making the most of it now.
To wrap up, I just want to share this inspirational video with you... after watching, you will realise that you really CAN do it! Whatever it is! :)
Tuesday, 15 May 2012
Lift Your Butt and Strengthen Your Back
Have you heard of Tube Walking? I hadn't until recently but it is used in physiotherapy to help strengthen the hips, thighs, buttocks and back. Now it is becoming very popular in the fitness world as one of the best exercises to perk up you posterior! The results can be quite remarkable and, recently, and the X-Men actress, Rosie Huntington-Whitely apparently perked up her bottom so much in just a few weeks that her costume had to be adjusted! I don't know how you feel about it, but I have started spending 5 minutes a day Tube Walking! Here is an instructional video for you, it will be quicker than me explaining how you do it....
The bands are available from here --> Resistance Band Loops <-- and a book with even more exercises to do with the bands is available here --> Clean and Lean Diet and Exercise <--
Happy Butt Shaping!!! :)
The bands are available from here --> Resistance Band Loops <-- and a book with even more exercises to do with the bands is available here --> Clean and Lean Diet and Exercise <--
Happy Butt Shaping!!! :)
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