Are you fed up of being overweight?

If you are overweight and have tried to lose weight only to put it back on again you may be in despair. You may be thinking that you will never be able to lose weight and keep it off for good.

If knowing that you can eat normally with friends and family, still have things that you love and lose weight and be healthy how would that be for you?

Well at Weight Away I work with people to develop healthy eating plans that enable them to lose weight and keep it off.  This has worked successfully for both women and men and my clients tell me that this has changed their lives for the better and that they feel fit healthy and of course no longer overweight.

If you think that this is for you then I have availability to take on small number of personal clients; so if you want to make a change to your weight for good then I would love to hear from you. Just contact me at enquiries@weight-away for a free no obligation chat.

I know how much better I felt personally going from this

sue before picture

Me on holiday at my heaviest in 2009

to this

Happy Holidays

Me now happy on holiday

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!

Fed up of Yo-Yo Dieting?

If you are concerned about your weight and have tried many times to ‘diet’ only to put your weight back on, then you are probably in the majority so what is the answer.

The key really is not to keep going on a ‘diet’ that asks you to give up things you love or restricts your calorie intake so much that the minute you stop following the diet the weight just piles back on. Sometimes even heavier than you started!

So what is the answer?

I believe that you really need to change your life style and eating habits in a way that you can sustain forever.

This can mean really understanding what you can live without that perhaps has been making you put on weight, but more importantly learning how to add flavour and interest to the things you are eating so that you really enjoy your food.

This is how I base my weight away plans and they are personal to every client.

I know that by understanding my clients likes and dislikes: understanding their life styles and taking into account their personal eating patterns I can devise a healthy eating plan that will help them to lose weight and keep if off.

As someone who knows what it is like to be an emotional eater I am well placed to help others and if you are fed up of yo-yo dieting why not talk to me to see if you think I can help you.

You have nothing to lose but weight!

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How many diets have you tried?

At this time of year there are so many ‘diets’s being promoted in the press; on the TV and across Social Media, it is no wonder that we can all be tempted by the ‘miracle cure’ that looks promising and we think we could do!

If something looks too good to to be true then there is a reason.

It is true to say that any ‘diet’ when you follow it to the letter, will result in you losing weight; the real test is whether you will be able to keep it off.

Many of these ‘diets’ mean you will be either replacing foods with shakes or bars or restricting certain foods such as carbs,  fats, or sugar.

The problem with this type of approach, is that it is really difficult to lead a normal life. In fact you can find yourself spending an enormous amount on food replacements or ready prepared meals and supplements.

Whilst this might be great if you have a small amount of weight to lose and don’t mind changing your lifestyle completely for a short time, it is not the recipe for sustained weight loss.

I know, I have followed in the past things like the Atkins Diet; the Cabbage Soup Diet; the Grapefruit Diet to name but a few.  I know now I could choose the Military Diet; the Peanut Butter Diet; the Oil Diet – just some I have seen in the last few weeks, but I know from experience the only way to lose weight successfully is to change your eating habits for life.

This does not mean anything other than eating a well balanced healthy diet that avoids processed food but enables you to have things you love in sensible portion sizes.

So if you would prefer to eat meals like this

Lamb with White Wine

Great Tasty Food for under 500 calories

rather than meals like this

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then I would love to help you

What would you choose?

One of the things that can make losing weight so difficult is being faced by choice.  This becomes even more difficult when something looks like a bargain and is sugary and sweet.

Which would you choose the doughnut or the apple?

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When you see that 2 doughnuts are only 35p and that a single apple is around 30p it is no wonder that people often opt for the cheaper option let only the fact that doughnuts are a typical comfort food.

Knowing that the apple is better for you is often not motivating enough to make the healthier choice so if this is you

  • try to limit buying a sugary item as a weekly treat and balance it with healthier options.
  • if you are buying for yourself don’t buy packs of two, try to find just one, as if you have two you will only eat them.
  • make sure if you have something as a treat you sit down and eat it consciously rather than on the run
  • finally remember you have had it!

This will help you to become more concious of  what you are eating and hopefully help you in eating more healthily.

If you want more tips and support you can always contact me via this blog or email me at enquiries@weight-away.org

Why would you pay for replacement meals?

When you are desperate to lose weight it can be tempting to turn to anything that offers a quick fix.

A lot of approaches such a Slimfast; LighterLife; Slenderiiz and Herbalife offer anything from replacement meals, shakes, drops and drinks at a price to help you lose weight. There is no doubt that all of these will work depending on your commitment to stick to a plan and you will lose weight often too quickly to be healthy but the chances of you keeping the weight off are slim.

You will also be considerably out of pocket as all these things cost!

I decided to check out just one LighterLife replacement meal- the porridge which costs a staggering £14.70 for 7 days.Looking at the nutritional information it only has 153 calories per 40g serving and more salt than a bowl of Quaker Oats.

40g of Quaker Oats with 300mls skimmed milk will provide 230 calories a much healthier amount to eat at breakfast and is packed with vitamins and amino acids.

You can buy a box of Quaker Oats that provides 25 servings for around £2.00 i.e. 8p per serving which if you add the cost of  the milk at around 40p per serving  for 7 days this gives a total of less than £3.50 against the cost of the Lighter Life replacement at £14.70.

You may think it is worth buying ‘diet plans’ it as it makes your life easier but if the weight all goes back on at the end it isn’t  necessarily the answer.

You may think it is quicker to have the replacement meal but you can microwave the Quaker Oats in just 5 minutes so really it is that easy to eat normally.

If you want to know more about eating healthily without breaking the bank I would be delighted to talk to you  just contact me via this blog or at enquiries@weight-away.org

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What is being overweight doing to you?

I decided to watch the BBC 3 programme on line that shows the effects of obesity through an actual post mortem.

I think that anyone who is carrying too much weight would want to take action to minimise the risk of what fat can do your organs and seeing this in such a graphic way really made me think.

I can remember being given the advice to microwave a pork pie for 30 secs to see how much fat came out of it. The person who suggested I did this said it would put me off pork pies for life.  They were right and you can do the same with a sausage roll but this seems all a bit trivial when you see the fat inside a body.

People who contributed to the show talking about their own weight problems had spoken about health problems but also lack of self esteem and confidence. Their courage to speak out was based on the worries they had about their health.  When you were able to see the fat surrounding the organs in the the post mortem and in particular the impact on the liver it was terrifying.

The fact that 64% of the UK population are overweight or obese now and that is expected to rise to 75% by 2035 is really worrying. Particularly  when we already know that 90% of people with Type 2 diabetes are overweight or obese and that is just one of many health risks.  You can add heart disease, stroke, cancer and liver failure.

If you have the stomach for it this documentary is worth a watch and if it inspires you do something about your own weight then I would be delighted to support you in that. You can contact me by emailing enquiries@weight-away.org 

You can see the programme at http://bbc.in/2cSCh4N

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