Don’t let blue Monday get you down

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It is widely thought that last Friday (12 January) is the day when most people would give up on their New Year resolutions.  Only to be followed by ‘Blue Monday’ tomorrow which is thought to have the same effect.

January can seem to be a very long month particularly if you were paid early before Christmas and pay day now seems to be so far away.

Equally if you decided to lose weight and adopted a very strict regime involving pills, potions or food supplements you are now probably thinking I just can’t carry on with this.

This why on my Weight Away plans no food is barred and I help people to eat healthy normal meals along side their family and friends, as I truly believe that the only way to lose weight for life is to change the way you approach food.

Changing anything in your life for good needs you to stick at it for at least a month so if you are faltering now it will be difficult to get back on track without help.

My clients tell me they eat well and don’t feel as though they are on a diet when following my plans, so if you think this could help you I would love to hear from you.

So if you want to know more and would like a free consultation then just contact me by email at enquiries@weight-away.org and I would be happy to tell you more and there is no obligation to join.

So nothing to lose only weight!

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Are you keeping your resolutions

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If you set yourself a New Year Resolutions but have broken it already it may be that it was to ambitious.

One of mine was to give up alcohol for January and I admit it has been a bit hard this week but knowing that it only for a month has made me stick to it.

It is a well know fact that if you can stick to something for 30 days then you can keep it up. I don’t think strict diets are suitable for this.

So if you have gone a very strict diet and are not eating normally with your family and know that you want to lose a lot of weight you could be setting yourself up to fail

So if you want to know how to eat normal food and cook healthy meals for the family at http://www.weight-away.org I can help you with hints and tips and lots of recipes. Give it try you have nothing to lose but weight.

Lose weight for life eating ordinary food with extraordinary results

 

 

Happy New Year and a Special Offer

Offer, Sale, Deal, Discount, Promotion

I hope everyone had a great Christmas and enjoyed the holiday season and I wish everyone A Happy New Year.

This is the time when we look forward and often decide to make New Year Resolutions.

I always start the New Year with a Dry January to cleanse my system and to shift any weight I have gained over the Christmas period.

If you have decided that 2018 is the year that you want to tackle your weight then I have some special offers at Weight Away.

If you sign up now for three months on a Weight Away Plan you will qualify for a fourth month free.  You could lose between 2 to 3 stone during that time, eating ordinary food. I am also offering a 20% discount for new mums who want to lose their baby weight.

Get help and advice with specialist coaching, lots of delicious recipes and support and make 2018 the year that you tackle your weight for life.

Check my 7 tips for losing weight and just contact me if you want to know more

Once again Happy and Healthy New Year!

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 think about what 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 snacks.  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 find 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 Wii fit or Kinnect.  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 given 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 your new wardrobe. You decide!

 

Challenge yourself to lose half a stone for Xmas

Here we are at the beginning of November and I have exciting news for you all.  This week I am launching a challenge for anyone who would love to lose weight on the run up to Christmas.

If you lose weight at a rate of a pound a week then you could lose 7lbs.  If however you are losing weight at 2lb a week this is a stone.  A whole dress or trouser size!

So set yourself a challenge and make a written pledge to yourself.  Using the template below.

If you want help anyone who signs up now at Weight Away will receive their January plan free of charge.

So make your pledge and have a look at the recipe this week which is about making your own muesli as a great breakfast

MAKE YOUR OWN MUESLI

Makes 10  servings  (30g each)  at just 125 calories per serving

15 minutes to make and stores in an air tight container

Add a piece of fruit of your choice and skimmed milk for a breakfast

Ingredients

120g porridge oats

3 tsps unsalted sunflower seeds

120g unsweetened wheat or bran flakes

60g wheat germ

15g blanched almonds chopped.

To Prepare

Preheat your grill to medium. Scatter the porridge oats and sunflower seed onto a baking sheet.  Grill them for about 5 minutes until golden

Lightly crush the wheat/bran flakes and add the wheat germ, almonds and toasted porridge oats and sunflower seeds.  Mix well together

Transfer to an airtight container and you now have the basis for 10 breakfast which you just need to add a piece of fruit and skimmed milk which will take you just a couple of minutes.

XMAS CHALLENGE

 I …………………..

Pledge to lose ………lbs

By Christmas 2017

Things that will help me

 1…………..

 2…………..

 3……………

And to sign up to Weight Away go to http://www.weight-away.org

Start your new healthy life now!

So as the summer holiday season comes to the end are you looking back thinking that you wish you had lost the weight you promised yourself you would.

Lots of us start the year with great intentions and plan to lose weight but then find that the weeks just fly by and by the end of summer we are still not at the weight we want to be. So

  • if you are looking at the photographs of your summer holidays and are not happy with how you look
  • if you have spent the summer suffering with your thighs rubbing together in the heat
  • if you are getting out of breath when you walk upstairs
  • if your doctor has told you are facing diabetes or other health risks
  • if you have dieted only to put weight back on again
  • if you really want to get yourself healthy and in shape for life then Weight Away has the answer.

If you want a free no obligation chat about how Weight Away can help you I would love to hear from you.

At Weight Away I offer personalised healthy eating plans that will recognise your likes and dislikes; will allow you to eat ordinary food with your family and friends; will work with you tackle your trigger points for over or emotional eating and will enable you to lose weight healthily and keep the weight off.

In September if you join Weight Away and want to take advantage of a special offer you can pay for 3 months and receive December free.

In that time you could lose around 2 stone and just think how wonderful Christmas would be 2 stone lighter than you are now.

healthy life

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!

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.