Sabotage

I think everyone has been subject to sabotage at some point, I know I have. A friend or family member encouraging you to stop losing weight or for you to have a day off plan.

Some friends and family will be doing this intentionally because they are worried about you, some will do it intentionally because they are jealous and other will do it without even realising they are doing it.

The problem is, how do I get around this? Getting around this will not always be simple, the first step is to say no, simple say you do not want whatever they are offering you, they may take offence or be unhappy with you, just explain, explain your doing very well at the moment and you do not want to ruin your hard work. You do not have to be left out, for example if your at a coffee shop and they are eating cakes, have a fruit salad or offer to share with someone so its half the portion.

If you have explain before and they still are not getting it and their sabotaging efforts are getting more regular, have a word with them. Maybe they do realise they are doing it and will be shocked when you speak to them, when you have spoke to them they may realise that they are upsetting you and stop it. If they do realise and are not willing to stop (which I find unlikely) you can discuss their reasons. You can explain your happy losing the weight, you can tell them why you are losing the weight and reassure them that it is healthy and you will not go too far.



Guilt

Guilt - the state of being responsible for committing an offence.

The above definition of guilt is a bit extreme for guilt relating to our weight loss journeys but for some people the guilt of giving into temptation does feel like a big offence.

We have all given in at one time, had a big blow out or just gone over our syns and I bet at one time or another one of us has felt a tremendous amount of guilt over giving in.

So how do we deal with this guilt? Move on! It was one mistake, it has happened and cannot be undone. Just forget it, accept it has happened and learn from it so it does not happen next time. Make sure you get on plan at your next meal, if you have gone off track at lunch then make your evening meal an on plan meal, do not wait till tomorrow or the guilt will be worse which will make it harder to get back on track.

Guilt is a horrible feeling, we all feel it at some point but the best way it to forget and get back on plan and the next possible time.

Temptation

Temptation is something we all face everyday, some of us more than once a day. It is a very tricky situation, it is a fabulous feeling if we resist, we feel proud and like we can take on the world!

If we give into temptation, we feel happy for a short while, it tastes so good, we feel so happy. Then we finish, the happiness is replaced with guilt we feel sick, sad and regret giving in. We wish for a magical time machine to go back and resist.

It takes so much will power to resist something, if there is a fruit bowl for dessert or ice cream, I bet most of us would want the ice cream. If we resist, we sometimes sit for a while afterwards thinking about the temptation, in some ways regretting our decision and maybe wishing we had given in. The feeling is short term, eventually regret is replaced with feeling proud and we are glad we resisted.

Next time it will be easier, we all face temptations whether we are new members or target members but the more we resist the easier it gets. It will never be pain free, there will always be a tiny bit of doubt as to whether we should have eaten a chocolate brownie all to ourselves but we will feel happier than we would have if we had eaten it and our waist will thank us too ;)

Positivity

Being positive is very difficult sometimes. When something negative happens it is very difficult to look past the bad things and find something good, a silver lining no matter how small. Not just in everyday life but in our weight loss journeys.

For example, you have had an amazing week, you have counted every syn and eaten lots of super free and exercised, yet the scales say a maintain of weight. You instantly forget you did everything you could and more and focus on the negativity that you did not lose any weight. Your not alone, a lot of us do this, instead why not forget it and move on, do the same this week and I bet you see the results next week. If you sit and think, there will be a reason behind not getting your results, you might not be able to think immediately but maybe later on, ping, it will come to you.

Sometime it is a struggle to stay on plan, things come up so you cannot make something healthy, other people make your food or it is just simply unavoidable. Do not fret, get on plan again as soon as you can, forget the time off plan and just draw a line and a fresh start. I could not stay on plan Friday or Saturday and it was completely out of my control but today I woke up, got back on it and forget the other two days, there is no need to throw a whole weeks hard work away just for a simple slip up. I am not expecting a loss this week but I know I will not gain as I have taken control.

Try this also in your personal life, it is not always easy but it is possible. If something bad happens, look for the positive side, sometimes it is very hard to find them but nine times out of ten there is something positive to look for. 

Remember...always look for that silver lining....

Goals

We all have one main common goal to lose weight and get to our target weight. Some people focus too much on the end goal, it sometimes makes more sense to, things that can be achieved sooner to spur you on.

For example, doing regular exercise. That was my mini goal and I now do 30-60 minutes a day and really enjoy it.

Also aim for each half a stone (7lb) goal, then every time you reach a new half a stone goal you will get a sense of achievement.

Focusing on mini goals instead of the end is a simpler way to look at things and you will be at your own goal in no time if you focus on the mini goals to get you there.

Reasons

We all have our reasons for wanting to lose weight; to be happier, to be healthier, to fit into a certain dress size, to be able to wear nice clothes, to be able to play with our children etc. Everyone has their own unique reason for doing it and something that pushes them closer to their goal everyday.

I have a combination of reasons, some other people will share such as wanting to be able to wear nice clothes without feeling like a hippo and being able to feel confident in myself. I also my main personal reason that I would like to share.

In November 2009 I went to the doctors for my 6 month pill review, she took my weight 16 stone (I almost died of shocked, I'd never been over 15 7!), my height and my blood pressure. I was around 6.5 stones over weight, my blood pressure was just into the high category and my BMI was 39.7, I was obese. The doctor then explained to me that I had gained half a stone in 6 months and my BMI and blood pressure had both increased. The pill I was on was no longer any good, I had suffered bad side affects from it and wanted to change to another pill that was not known for the side affects I had experienced and also reduced bloated which is always a plus! Then the bad news, my BMI had to be under 35 to be able to take it, over 35 I was risking heart attack, blood clots and stroke. At aged 17 it is shocking knowing these. A week later I joined Slimming World.

Slowly and surely I have been losing weight, it has been a long journey but I am proud to say I am now 13 stone 7.5lb, my blood pressure is normal and my BMI is 33.5 that's 6.2 points dropped! I have 3.5 points to drop into the overweight category and I know I will do that, that's around 1.5 stone to lose.

I feel very confident that I will get to my goal, oh and in case you are wondering I did get put on the pill due to lowering my BMI.

Obsessive weighing

We are all guilty of a sneaky mid week weigh in at some point. Is it really good? One of my friends admitted to weighing herself up to 3 times everyday and another had a sneaky weigh in and was disappointed with the result.

Some people can get weighed midweek see a result their not happy with but think that's ok I've done everything right & I will get a good result but for others it's the be all end all, they see the result think sod it I won't get the result I wanted on weigh in day so I'm giving in now.

I personally think if you can't do it and move on and keep your head on track don't do it. I do it now and again but ever regularly.

Weight fluctuates through the day and day to day that's why we only weigh in weekly for the accuracy.

On Monday I did an experiment, I got weighed several times throughout the day and here were my results;
9am (when I woke up) - 13 st 7 (0.5 loss since Friday weigh in)
1pm (before lunch) - 13st 8 (1lb on since this morning)
3pm (after lunch) -13 st 10.5 (3.5lb on since this morning)
6pm (after dinner) - 13st 11 (4lb on since this morning)
10pm (before bed) - 13st 11 (4lb on since this morning)

Weight difference between waking up & going to bed - 4lb on

I got weighed again this morning (Tuesday) and I was at 13st 6.

I know some people will always weigh themselves obsessively but I just wanted to give an insight into fluctuation throughout the day.

Binge eating

'A binge is any behaviour related to excess' Dictionary.com

We are all capable of binge eating at some point, not always to the extreme of someone who has an eating disorder but of some description. Binge eating is what got us to the size we were, eating excess of everything, even good things can be come bad in excess.

Some people just binge eat generally, but for most of us their is a trigger - usually an emotional trigger. When we are upset or stressed because eating makes us happy and binge eating makes us forget about the upset and stress temporarily. But is it worth it? When the happiness wears off you then feel sick, fat and even more upset that before.

Some people who have/are still losing weight have been known to still binge, after weigh ins as a 'treat' or on bad days and class is as a 'flexi day'. My binge used to be a post weigh in treat, a big Chinese, a pizza & chips, pretty much anything I wanted. I still lost weight but only 0.5lb - 1lb a week. I recently gave up binging, approximately 7/8 weeks ago and since then my losses are 2-3lb so the evidence is there.

Binging isn't healthy, whether you have a lot to loose or you are at target, it is still unhealthy. Physically it is as your overloading your body with excess you do not need, but also mentally, binge eating is not mentally healthy especially if you cannot see the problem.

Some people have serious problems with binge eating and just stopping will not help them, they need long term care and help to get over their issues but for others - like me its pretty simple...STOP!

Of course I did not just go cold turkey and stop straight away, it is a gradual thing. At my worst point my binges lasted all day - eating whatever I wanted all day without a thought of what I was actually consuming. My first reduction was to a syn free, healthy breakfast and a 'what ever I like' binge meals for lunch and dinner, eventually just dinner, then just a little treat and now nothing unless it is synned and within my daily allowance.

It is hard work, it does take a lot of will power and motivation but it is POSSIBLE!

If anyone does struggle with this and does need help, you can always message me, I am happy to help in anyway I can.

Changes...

In 2011 I did very little exercise, a few walks here & there and the race for life but nothing regular. On the 1st January 2012 I decided to change this and do something daily unless something got in the way (illness etc) and today is 8th January and I have managed something everyday, nothing major but at least something that I can count as exercise.

My daily exercise ranges from a wii game to a 2 mile walk. I am feeling massive benefits physically, emotionally and mentally.

Physically I lost 3lb in my first weigh in since starting the regular exercise, my calves and thighs are becoming more toned and I have more stamina and I am less out of breath.

Emotionally I am happier in general,I have a lot of personal upset with my grandmas terminal illness and my parents divorce and stress from university but this is affecting me less, I am learning to try and see the positives in every situation and try not to let things get to me. I can honestly say I have only noticed these changes since starting the exercise.

My relationship has also improved, we laugh more, we are happier and I am
Over the moon!

Finally, mentally, I am in a much better place. I have much more motivation with Slimming World, I am more motivated to succeed and reach my goal and to resist temptations as I do not want to undo the hard work I have done with the exercise. My motivation in everyday life has also increased, , my house is the tidiest it's been since I moved in six months ago!

I cannot recommend exercise enough, you do not need to do much, I am for at least 30 minutes a day but something is better than nothing! I feel a different person since starting regular exercise.

The benefits are endless!

A day in the life of a slimmer


A day in the life of a slimmer.

I thought it would be good to give you an insight into my day, obviously not in detail but things related to weight loss.

This morning I am having a syn full breakfast - I am doing a McDonalds free 2012 and my biggest addiction was their new breakfast wraps which are a whopping 29 syns! Today I am making my own low syn version - it will consist of 1 weight watchers tortilla wrap (4.5 syns) , a thin egg omelette , 2 slices low low cheese (healthy extra a), 2 slices of bacon - fat removed, 1 eat smart sausage meat removed and flattened (0.5 syn), 1 hash brown (4.5 syns) & 1/2 tbsp ketchup (0.5 syn) - 10 syns - massive saving on the real McDonalds and much tastier! Everything is cooked before it goes into the wrap then just folded up ! Yummy!

Actually got up later after writing this so I skipped breakfast (naughty me!) as I was going out for lunch!

This afternoon we are having a meal out, we decided on Pizza Hut, used to be a big demon for me but not today.
I decided to have their new pizzerra- under 500 cals, I had a vegetarian pizza which was gorgeous & around 22 syns seems a lot but it was very filling better than 12 syns a slice for a normal pizza. It was very filling and after I felt nicely full not sick & bloated like I would feel after a full pizza. 22 syns for something nice better than 48 syns for half a regular pizza. I also filled up on lots of free salad - always a bonus!

This afternoon I finally got a fridge freezer , we've had a fridge & a freezer but fridge was inside & freezer outside as when we moved in they were donated to us to save us money but 6 months on we got out fridge freezer. As our freezer was outside in the out house we were reluctant to use it as it was so cold to get out but now it's inside we can batch cook & get lots of frozen bits to save money :) I love having it so this afternoon I went to farm foods & I got ;
- 12 slices of bacon
- broccoli
- cabbage
- carrots x2
-casserole veg
- diced cooked chicken
- curly fries (7.5 syns for 100g - a nice treat)
- quorn mince
- quorn sf chicken burgers (2.5)
- hash browns (4.5 syn)

All good to have veg in so no worrying what's in!

Now I'm making tea 1 quorn burger (2.5) & 100g curly fries (7.5 syns) that's 10 syns for tea.

Decided to use my syns better and had 2 quorn Burgers (5 syns) & scruffy chips using extra virgin olive oil as my healthy extra b so thats 27 syns used. This week I'm starting with a total of 105 syns and knocking down so that's 78 syns left for 5 days! Not bad

My day is coming to an end, I have just done 30 minutes exercise on just dance 3 on the Kinect.

I have had a green day today so I am going to have my second healthy b & a and have cheese on toast ! Then it's time to chill & watch a film!

Hope you all enjoy a little insight into my day!

Slimming student

I am a university student so there are extra struggles with weight loss, money and keeping on plan.


My saving grace is uni meals, £1.59 for a jacket beans & salad - bargain ! Saves me money and keeps me on plan!I

I get up at 6 for uni but I try my best to have a big breakfast usually cereal and fruit if I can face it which can be difficult at 6am!

Uni is a 1.5 mile walk, 90% uphill so uni does provide me plenty of exercise which I am very grateful for

In my bag I take some fruit for our 10am break and sometimes after uni nip into the shop near the train station for fruit for way home as by 4pm I'm
Very tired and have 2 hours till I get home so need to be prepared in case hunger hits!

Sometimes days at uni slimming are difficult but majority are focussed, my friends know I'm doing Slimming world so keep me on track :)!

Just because your a student doesn't mean weight loss cant happen or should be hard!

A fat girls guide to exercise

I put my hands up, I am not great with exercise and I am sure I am not the only one! If I was good at exercise I probably would not have gained as much weight, I love the idea of exercise but doing it is a different thing.

The hardest part of exercise is getting started, getting up off that sofa and actually doing something.

Exercise from home

A starting point for novices is exercising from home, this is also an easier option for people who work long hours or people with children and want to get a work out when the children are in bed.

The best investment you could make for exercise at home is a wii or a xbox kinect, I have both and love things about both, not sure I could choose between them. The advantage over a kinect is it is motion sensor so you do not need to have a control but the wii has wii fit which is great for exercise.

I try to do at least 30 minutes on a day on either of these. My favourite games for exercise at wii fit or your shape for kinect, they feature games but also proper exercise workouts which is perfect. Another great thing for exercise is dancing games, your burning calories but having fun and not really realising your exercising - its great!

They are constantly bringing out new dance and workout games so you will never be bored and at least other games can be bought so all the family can use it :)

Exercise outdoors

If you have time and can brave the outdoors then this is really effective way to exercise. The best way to start is get a pair of decent trainers and start walking, short distances to start and slowly extending it every time to push yourself, summer is coming so you have no excuses that the weather is too cold!

Once you have done a lot of walking and feel ready to progress, you can invest in some gym gear - a sports bra (if applicable!), jogging bottoms and any top and start jogging. If you are not sure how to start jogging there are plenty of on line guides on how to build up your stamina and also for certain phones there are couch to 5k and couch to 10k apps that slowly build you up from walking to jogging a 5/10k course.

There exercise for everyone and NO MORE EXCUSES!