Keep your weight loss and not yo-yo!

Keeping up your weight loss can be difficult and even if you reach you target weight it can be difficult to keep the weight off.

This is particularly the case if you have been on a ‘diet’ that restricts one group of foods or uses replacement meals.  You will lose weight in this way but if you revert to eating how you did before the ‘diet’ you will more than likely put the weight back on and perhaps even end up heavier.

I speak from experience as I tried many ‘diets’ and became what is often described as a yo-yo dieter.  Eventually in 2009 I decided enough was enough and that I needed to change my eating habits for good and not just go on a diet.  This was the answer to my problems and having lost over 5 stone I have not gone back.

My tips for losing weight are summarised below but if you want to more and think that perhaps I could help you I would love to speak to you

So avoid being a yo-yo dieter

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My 7 tips for losing weight

Tip 1- Have a GOAL

When you decide you want to lose weight you may already have a goal in mind.  It could be an actual weight; it could be a dress/waist size; it could be to look good for a particular occasion or it could be to be healthier.  Whatever it is, it will be personal to you and that is important as it gives you something to aim for. Whatever it is there are two things you can do to make it happen.

Firstly picture yourself at your goal- imagine how you will look, think about how you will feel, think about the things people will be saying to you.  This will help you to focus on how great you will feel when you reach your goal.

The second thing is to think about steps along the way, these milestones could be things like every ½ stone, or each dress size just what you think you want to achieve along the way.  They will help you to make the goal achievable. They will reinforce your progress as you go forward.

Tip 2 – Understand Your Eating Habits

One of the things that will help you lose weight is eating regular meals and cutting out snacking.  In this way you can track what you are eating and make conscious decisions about what to eat and what not to eat.

One way to start this process is to write down everything you eat for a week.  When I say everything, this means including the biscuit you have at a meeting; the food you finish off that the children leave on their plates; the chocolate bar you buy at the petrol station and of course the meals you eat.

This will help you see any patterns of eating you have that you might want to change and it will probably shock you when you see what you eat when not actually having a meal

Tip 3 – Don’t give up the things you love

One of the things that make you feel really miserable when you go on a ‘diet’ is that you often feel you have to totally give up the things you like.  This could be savoury things like cheese or crisps; or it could be sweet things such as chocolate or biscuits, or it could be alcohol such as wine or beer.  You will know the things that you really love.

The real key to losing weight and keeping it off is not to think of your new way of eating as a ‘diet’ but thinking of it more as eating healthily.

In this way you can adjust your eating and portions sizes reducing the amount of calories you eat overall, but can also plan in things you love.  You may find there are things you can do without and others you just can’t and if you recognise this you will be able to adjust your eating and lose weight without feeling miserable.

If you deny yourself something you really can’t live without you are more likely to go back to old habits and not lose weight or even worse put more on.

Tip 4 Getting help from your supporters

Quite often when people decide they want to lose weight they keep it very much to themselves.  This can be a sign that they don’t believe they can do it and don’t want people to think that they have failed, or that they want people to think they are happy as they are.

Being overweight doesn’t have to make you miserable but often people are finding life more difficult; this might be moving around; finding clothes they want to wear that fit; suffering with health problems or lacking in confidence.

Actually sharing your goal of wanting to lose weight with friends, family and or work colleagues will make you goal more real. More importantly you can enlist their help with food choices.

Tip 5 Recognise Your Trigger Points

When you have decided to lose weight and you start to see results you will hopefully stay on track but life happens and this often means that there are things that make you go off the rails

I would term these as trigger points and they can be things such as bad day at work; a crisis at home; an argument with your partner/children/friends; worrying about something you have got to do or should have done and I could go on.  All these things have the potential to send you in direction of comfort food which is more likely to be a bar of chocolate than an apple.

So do you know the things that can send you off the rails and sabotage your weight loss?  When you think about it you will, and the key is to develop strategies to handle these situations without resorting to food or drink.  Working with a coach can really help but there are simple things you can do for yourself.

 Tip 6 Exercise

You may have been wondering when exercise would be mentioned.  The simple equation for weight loss is that you need to eat less and move more so increasing the amount exercise you do is very obvious.  However this does not mean running a marathon or even going to a gym the critical thing is to do something.  If you have a pedometer or app on your phone to check your activity the first thing to do is to see how much you are moving each day.  In you are in an office job and drive to work you will probably be shocked at how little you are moving.

Whatever it is, just commit to increase it each week and build up to doing some exercise.  The critical thing is finding something that you enjoy doing, that could be swimming, walking, running, the gym or at home on a wi fit or Connect.  The key is you need to like it or you will not keep it up.

Tip 7 Celebrate Success

My final tip is to make sure that you celebrate success.  Not only when you get to your ideal weight but also on the way. You may have developed a weight problem by rewarding yourself with food, this is something that can develop from childhood if you have been sweets as a treat when you have done something well.

This is a habit you need to break so reward yourself with something other than food. If you have children you may also want to think about how you reward them so they don’t get into the pattern of food being a reward rather than fuel!

If you have set yourself milestones to get to your ideal weight such as each ½ stone or each dress size then reward yourself with something such as a beauty treatment, a computer game you wanted, a sum of money to go towards you new wardrobe. You decide!

Celebrations allowed

Even if you are trying to lose weight or just eating healthily you can celebrate and I have been having a great time this weekend at my daughters hen party.

The trick however is to just have some days either before or after making sure that you balance the week and I have some typical days planned to help me do that.  I certainly will need them this week following some exciting cocktail making and drinking at the weekend .

This would be a typical balancing day for me  which you might want to try after a party

With your 1/2 pint skimmed milk this will give 1000 calories for a women and 1300 calories for a man. I would never recommend eating less than this in any day.

Breakfast

A tomato and herb omelette

Serves 1       cooking time 5 minutes

150 calories per person

1 Egg

2 tablespoons of skimmed milk

1 teaspoon of fresh herbs e.g. chives, basil or oregano or ½ teaspoon of dried herbs

½ teaspoon of olive oil

2 tomatoes sliced thinly

Salt and pepper

1 slice of brown toast (45g)

  • Beat the egg and milk together season and add the chopped herbs
  • Heat the olive oil in small pan and cook over a medium heat for about two minutes to set the base. Lay the tomatoes over one half of the omelette and season with salt and pepper
  • Cook the surface of the omelette under a grill until set and serve with the piece of toast.

You can carry this recipe by using mushrooms rather than herbs.

For men use two eggs to increase the calories to 225

Eating protein on your balancing day for breakfast will help your metabolism

Lunch

Tuna Cheese Bake

Serves 1        Cooking time about 20 mins

Calories 265

90 grams (3oz) dwarf green beans sliced

1 tomato cut in wedges

90 grams (3oz) cooked brown long grained rice

30 grams (1oz) canned tuna in brine drained

2 teaspoons of lemon juice

1 teaspoon of olive oil

1 teaspoon of chopped parsley

½ oz fresh breadcrumbs

½ oz Red Leicester cheese grated or any type of hard cheese you prefer

Salt and pepper

  • Preheat the oven to gas mark 5/190c. Cook the green beans in lightly salted boing water for 5 minutes and drain well
  • Mix together the beans, tomato, cooked rice, tuna, lemon juice, olive oil and parsley and put into a shallow baking dish and season
  • Mix the cheese and bread crumbs together and sprinkle them over the rice mixture.
  • Bake for about 15-20 minutes until brown of the surface

Add one low fat yoghurt to bring this up to approximately 350 calories for women

Men should increase the amount of tuna to 60 grams and the cheese to 30 grams or 1oz bringing the calorie total 450.

Main Meal    Grilled Chicken with Mushroom Sauce

Serves 1 Calories 380

Preparation and cooking time 1 hour marinating and 25 minutes cooking

90 gram (3oz) Skinless boned chicken breast

2 tablespoons of lemon juice

2 teaspoons of chopped parsley

1 small garlic clove crushed (optional)

1 teaspoon of olive oil

60grams (2oz) of Pasta shapes (farfalle is good with this)

90 grams of button mushrooms sliced

200ml stock made with ½ a vegetable stock cube

2 teaspoons of cornflour blended with a little water

Salt and pepper

  • Split the chicken breast in half horizontally with cutting it right through. Open it out flat and lay it in a shallow dish.  Mix together the lemon juice, parsley and garlic and oils.  Season with salt and pepper and pout the marinade over the chicken.  Allow to marinade for 1 hour turning once
  • Preheat the grill and cook the chicken for about 12 minutes turning it once and basting it with the marinade. Put the pasta to cook in lightly salted boiling water
  • Whist the chicken and pasta are cooking put the mushrooms into a saucepan with the vegetable stock bring to the boil and then simmer for 5 minutes.
  • Add the blende cornflour to the mushrooms and stir until thickened and smooth.
  • Drain the pasta and spoon it on to a warmed plate serve the chicken them pour over the mushroom sauce

You can use basil or chives if your prefer to parsley

Vegetarians who eat Fish can replace the chicken with a salmon fillet.  Men should add an extra 30 grams to both the pasta and the chicken to increase the calories to 450.

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Cocktail Master Class at Smugglers Cove at Albert Dock Liverpool !

Happy Easter

Pretty Happy Easter Eggs

Happy Easter to anyone reading my blog and I hope that you are enjoying the time with your family and friends

If the weather is good it is great to get out and I know that many people on Easter Monday might be starting some DIY jobs or taking advantage of sales in the stores.  Equally you might be using the time to catch up on box sets or just chilling out.

I do find thought that this is the holiday when you start to think about your summer holiday and what you will be wearing.  If you want to lose weight before your summer break there is still time and you might be interested to know that one stone in weight would usually equal a dress or trouser size.

So enjoy the Easter break and then set yourself a goal for the summer.

As my daughter is getting married in June I want to lose a few pounds to look at my best so I am going to lose 7 lbs by the 4 June. Please note in that in setting my goal I state this positively and if you set a goal it helps to write it down and to tell others, as in this way it will make it real. In this way you have made a firm commitment and should achieve what you want to lose and maybe even more.

If you want advice on goal setting and losing weight I would love to hear from you.

Enjoy Easter without overdoing the chocolate

I love the Easter holiday as hopefully the weather will allow us all to get out and about and enjoy some warm weather. I think it really starts to feel like summer as it is followed by 2 bank holidays so you can enjoy longer weekends.  But what about the chocolate!

Certainly as marketing has become so much more sophisticated the chocolate eggs and bunnies seem to be available earlier and you could end up with house full if you have children as it is estimated that each child receives over 8 eggs.

So how do you avoid overindulging. Personally now I longer have children at home I just don’t have anything chocolate at Easter and prefer to be given a plant or some flowers. But I know it isn’t that easy when you have a young family or traditionally you have always had an egg at Easter.

The one thing I did do when I had eggs in the house was to break them up into pieces and keep them in the freezer just taking some chocolate out when I really wanted it and planned into my eating.  This might also help your children from overdoing it as they will know that the eggs are still there and you are not taking them away.

I have promised you a recipe so here is a lovely meal you could cook at Easter. As Lamb is often cooked at Easter this makes a difference to cooking a roast leg and is really delicious

Lamb with White Wine

Great Tasty Food for under 500 calories

LAMB WITH WHITE WHITE

Ingredients

450 grams lean lamb steak cubed

100 grams button mushrooms

4/5 shallots roughly chopped

2/3 cloves of garlic chopped

Beef Oxo Cube

125 mls white whine

1 tsp cornflour or gravy granules

1tsp olive oil

Serve with Broccoli, Carrots and 150 grams of New Potatoes per person

To Cook

Take the cubed lamb and add to a large pan with the olive oil and cook until the meat is browned about 5 minutes.  Add the shallots and garlic and cook for a further 2-3 minutes unto they are softened. Add the mushrooms and stir then add the white wine cooking for a further few minutes.

Make up the Beef oxo cube with 200 mls of boiling water then add to the pan with a Bouquet Garni and simmer for about 25-30 minutes or until the meat is tender.

Meanwhile cook to new potatoes, broccoli and carrots.

Just before serving remove all the meat and vegetables from the pan and put in a warm serving dish.

Add either cornflour or gravy granules to thicken the remaining cooking liquid and this will make delicious gravy.

All this for just under 500 calories

 

 

Getting ready for Summer

If you promised yourself last year that you would lose weight before your summer holiday and didn’t and here you are again looking forward to this years holiday feeling overweight and unhappy about how you look then why not take action now.

If you are going on holiday in July you still have three months to lose weight and with my weight loss plan could lose up to 2lb per week and be around 2 stone lighter.  This equates to 2 dress/trouser sizes so if you have summer clothes you want to get into why not start now.

I have just taken my summer clothes out of the loft and will be going through them this week to check that I still want them all but I do have the comfort that I know that they fit. It can be so depressing when you have clothes you really want to wear but they are too tight.  I will though either sell or give some charity if I know I won’t wear them or they don’t suit me anymore. This makes space for some new items!

So why not contact me to discuss losing weight eating ordinary foods but getting extraordinary results.  You will not have to buy any supplements or shakes and you will be supported with a personalised plan, recipes, hints and tips and personal coaching if you sign up to my full plan.

What have you got lose other than weight!

Summer Clothes ready for sorting

I sort and pack my summer and winter clothes and store them in vacuum packs on the great advice of my daughter Kate who runs a decluttering business if you want advice and help to organise your wardrobes, kitchens or in fact any space that you feel is too clutter then she will be the answer at http://www.roomtobreathe.org.uk