You can eat out and lose weight

One of the things that often takes people off track when they are trying to lose weight is eating out.

This is when you can be tempted to eat things you have perhaps been avoiding, or you can overdo it.

I am trying to shift a few pounds I gained over Christmas so when out shopping yesterday I wanted to have a sensible lunch.

I ended up in Zizzi’s Italian restaurant where it was great to see the healthy choice of a light Pizza.  All of these are under 550 calories so are fine to eat as part of a healthy diet.  They come with salad and are delicious I chose the

Skinny Pizza Pollo Roquito as shown here and it was really yummy !

There are usually things you can have when out so don’t let a trip to shops undo your healthy eating

Boots and M&S do good ranges of healthy snacks and I have been to other restaurants who offer lower calorie options.

If you go in with the mind set that you want to eat healthily you will avoid temptation and feel so much better than if you had gone off track.

My Weight Away Plans are full of helpful hints and tips if you want to know more.

Great low calorie meals for the Chinese New Year

As the last weekend in January  will be the Chinese New Year, many of us will want to celebrate it with having a Chinese Meal. But not over-indulge!

There is nothing to stop us doing this, if we know how to cook healthy meals, and this is the whole basis of my Weight Away Plans. I help people to control portions sizes and cook fresh food to enable them to eat well and with friends and family but still lose weight.

I have attached photos for the two meals below which are both healthy alternatives to rushing to the take away for a Chinese meal.  They are both very easy to cook and absolutely delicious.  If you want to know about eating well and healthily but still be able to lose weight then I would love you to hear from you and I am happy to send you the recipe for the soup but the Chicken Pad Thai one is below

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Thai Prawn soup for around 250 calories

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Chicken Pad Thai for around 375 Calories

CHICKEN PAD THAI

Serves 4                                                                 350 calories per serving

35 -40 minutes to prepare and cook

Ingredients

125g rice noodles

A spray of olive oil

2 garlic cloves crushed

2cm of fresh ginger

1 egg beaten

300g chicken breast

3 spring onions

½ tsp chilli flakes

125g fresh bean sprouts

2 carrots grated

3 tbsp of soy sauce

50g dry roasted peanuts

To Cook

Place the noodles in a large bowl and cover them with boiling water. Leave to stand for 4 minutes then drain rinse in cold water and set aside

Spray a wok or large pan with olive oil and heat. When hot add the garlic, chopped ginger and egg. Move it around to scramble the eggs when cooked set aside

Spray the wok again with olive oil and add the chicken which should be cut into strips.  Stir fry for about 8-10 minutes then add the finely chopped spring onions and chilli flakes.  Stir for another couple of minutes.

Add the noodles, the grated carrots and the beansprouts but keep a few to top the dish.  Cook for another few minutes then add the soy and all but 2 tablespoons of the peanuts.

Stir fry again and incorporate the egg and ginger.  Serve sprinkling the remaining  beansprouts and nuts on the top.

 

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

Are you struggling to lose weight ?

If you don’t know why you can’t lose weight and eat too much there may be reasons that make you do this.

If you tend to overeat you could fall into one of three groups-

  • You may be a ‘Feaster’ and have hormonal factors that mean that your body just doesn’t tell you when to stop eating
  • You may be a ‘constant grazer’ and often this is something that it influenced by your genes
  • Or you may be an ‘emotional eater’ turning to food for comfort and support

If you fall into any of these groups you may find that you also have a history of yo-yo dieting.

Do not despair it is possible to lose weight even if you have failed before.

At Weight Away through coaching and support I help you to understand the triggers for your overeating; help you to break those habits and learn how to eat a well-balanced healthy diet that will enable you to lose weight without giving up everything you like.

In fact you will be eating ordinary food but you will get extraordinary results.  You will have no pills or supplements to pay for on top of your food bill.

If you want to know more I would love to hear from you.

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Need help if you can’t stop eating ?

Lose weight for life in 2017

Why not make 2017 the year that you lose weight and keep it off.

If you have been ‘dieting’ for years only to keep putting weight back on then try a different way with

logo ideas two

I know from personal experience that ‘diets’ don’t work. The real key is eating more healthily and moving a bit more so that you lose weight but don’t give up everything you enjoy.  In that way you lose weight steadily but don’t put it back on.

This is the basis of the Weight Away plans where I help you to

  • eat healthy easy to cook meals that you can eat with your family and friends
  • understand portion sizes
  • understand what triggers you to overeat
  • still be able to have snacks without eating too much
  • get your metabolism working for you rather than against you
  • stop you from feeling hungry
  • and of course lose weight

The problem with ‘diets’ that promise you a quick weight loss is that often you will not be able to eat the same food as your family. You may be forced to buy expensive meal replacement food or shakes and you may lose weight really quickly only to put it all back on again.

I don’t think any of us really want to feel that our life revolves around a ‘diet’ that excludes us from eating normally with our family and friends. Or that adds more cost to the weekly budget.

So if you want try something different visit http://www.weight-away.org and contact me for a free consultation and you can also take advantage of my New Year offers to make 2017 the year that you lose weight for life.

If eating ordinary food but getting extraordinary results in 2017 is what you are looking for then you have nothing to lose by talking to me other than weight!

Happy New Year Free Gift

I am sure you will be seeing lots of special offers today as many companies offer discounts and sales.

At Weight Away I am sharing my 7 tips for losing weight as a free gift,  which I hope will be helpful to anyone who has decided that 2017 will be the year that they lose any weight they are unhappy about.

If this is you and you want to know more about the Weight Away plans that will help you lose weight eating ordinary food but still get extraordinary results, then I would love to hear from you.

There are special offers for people joining Weight Away now, so why not check these out, but in the meantime here are my 7 tips for losing weight and I wish you a Happy Healthy and Prosperous 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 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.

For me I wanted to lose weight to improve my health and get to a size 14.  As I progressed I aimed for each ½ stone and when I got to a healthy weight I had lost over 5 stone and was wearing size 10 clothes!

 

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

For me I didn’t have very big meals when I was overweight, but I noticed that I often tasted food when I was cooking  so probably had had at least 100 calories before I served food; that I often bought something when I paid for petrol (either crisps or chocolate) and that I would eat biscuits when I attended meetings.  These were all things I could easily change and this made a big difference to my overall calorie intake.

 

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.

For me my three things I didn’t think I could live without were chocolate, cheese and wine, very much in that order. I gave up alcohol totally while I was losing weight; I only had cheese added to food as part of a recipe, so I still got the taste and used low fat cheese spreads and things like Philadelphia for sauces, and finally I built a small amount of chocolate into my diet as a treat most days.

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 who are overweight 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 your goal more real. More importantly you can enlist their help with food choices.

For me I often volunteered to drive if we were out with friends, therefore I didn’t drink, friends always welcomed that; at work when people often brought in cakes and/or sweets I suggested that we also had a fruit bowl and when I cooked for the family I fed them the same healthy meals I was eating but just slightly larger portions

  

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.

 For me work pressure was always a trigger for eating things like chocolate or having wine when I got home from work. Relaxing in the bath or painting my nails was always a good alternative but ultimately as I lost weight exercise became the thing that helped me to beat stress and improve my mood.

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 fitbit, 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.

For me I was shocked when I realised I was walking less than 1,000 steps a day at my heaviest.  I increased this steadily by 500 steps a day each week until I got to point when I would do at least 10,000 steps each day and coupled this with going to the gym or swimming.  I have found this a great way to keep fit, tone up as I lost weight but most importantly cope with stress without turning to chocolate.  You really can’t lose anything but weight if you exercise.

 

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 you new wardrobe. You decide!

For me I really wanted to be able to wear different clothes so I bought some things in a smaller size, but from a charity shop and sold some of my larger clothes to generate some cash for a new wardrobe when I got to my ideal weight.  Reducing from a size 20 to a size 10 meant everything even shoes were too big.  So putting aside some money was really useful.

I hope that you have found these tips helpful and if you want a free health check and a discussion about joining my weight-away plans I would love to hear from you.

Happy Christmas

Happy Christmas from Weight Away and I hope you enjoy your time with your family and friends and enjoy all the festivities.

If you are thinking that your New Year Resolution will be to lose weight or be more healthy then I would love to hear from you.

I will be offering the opportunity to pay up front for 3 months on the Weight Away Plans and to get the 4th month free. Plans start from £9.99 per month and for most people that would enable them to lose at least 2 stone but up to 3 stone if they have a lot to lose.

So enjoy Christmas and if you want to know more you have nothing to lose except weight by contacting me for a free consultation at http://www.weight-away.org

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