Category: Weight Loss


Jan
2017

My top 11 weight loss tips

Categories: Weight Loss, Weight Watchers

There are a lot of weight loss tips out there and so I thought I’d revisit and share a few that have really helped me over the last year.

1. Plan your meals in advance
If I don’t do this, I’m prone to overeating or letting my sweet tooth decide what’s on the menu (during my Uni days I did have Nutella for lunch on several occasions – just Nutella and a lot of it). Plus, if you have an event coming up – I find this encourages you to really think about the healthy choices you could make.

2. Treat yourself
As much as there are certain foods that should be eaten in moderation, I find banning them completely from my menu are disastrous, and so I will still enjoy a small bar of chocolate, or hot chocolate most days.

3. Record what you’re going to eat before you’ve munched it
On several occasions I have eaten something I thought was healthy (or reasonable in terms of its Weight Watchers Smartpoints values), but only realised I was wrong once it was in my stomach and while I was in the middle of using my Weight Watchers app to record it. I’m embarrassed to say there have also been times when I’ve forgotten whole meals I’ve had… no wonder I put on weight if I can’t remember what I’ve actually eaten!

4. Weigh yourself just once a week
Your weight can really fluctuate throughout the week and if you’re constantly jumping on the scales it can really knock your confidence if it goes up a little mid-week. Pick the same day and time each week to weigh in or skip the scales once in a while and measure yourself. You’ll be surprised at how your body shrinks when the scales might not be showing a change.

5. Book into an exercise class or schedule a workout with friends
This makes you more accountable for your fitness regime and less likely to quit or cancel.

6. Batch cook when you can
If you’re in the kitchen already, make the most of it and make double portions; but put the extra in box to freeze straight away so you don’t pick at it. Now my daughter is a little older I find this helpful as it means I have quick meals for her too. It’s also great on days when you just can’t be bothered or something pops up and you run out of time to cook anything healthy.

7. Have a few healthy ready meals to hand
Again, this is great for when you’ve lost energy to prepare anything decent or your day hasn’t quite gone to plan. All supermarkets tend to sell some kind of healthy option and you may have guessed that I’m a fan of Weight Watchers ready meals.

8. Try a new recipe each week
Keep the spark for healthy food alive! I love a cookbook for inspiration but you can find loads of healthy recipes online – especially on Instagram (I also post a few of my favs on here too.)

9. Plan a tasty and substantial dinner with a little treat
I’m less likely to pick on naughty things during that mid-afternoon slump when I know I have something delicious to look forward to that night.

10. Surround yourself with snacking fruit and veg
I like to snack and so having this stuff around can’t be bad eh?

11. Stock up on frozen fruit and veg, too
They’re so handy to use in smoothies, overnight oats or to cook with. Plus, you can get loads of varieties already chopped or diced for you… Simples!

P.S I hope you find these tips helpful. I’ve compiled them while “i’m in the zone”. If I post about going off track any time soon, please can you resend me the link to this page!


Dec
2016

Great weightspectations

Categories: Weight Loss, Weight Watchers

With the big day just around the corner I’ve been having a rethink about my weight loss goals. All year I’ve wanted to be at my ‘goal weight’ for Christmas, but I forgot what December can be like when it comes to festive occasions dominated by copious amounts of food and drink. So should I keep aiming to reach my target by Christmas or cut myself some slack and postpone my ‘goal weight’ dreams until the New Year?

Option 1 – Lose weight and get to goal by Christmas

The positive side of me says forget about all the hoo-ha of Christmas piss ups and foodie feasts – enjoy the lot but keep aiming to lose what I can by Christmas – especially as I’m so close to my goal. However, I’m nervous that putting pressure on myself to reach my goal over such a busy foodie time of year will only leave me feeling disappointed if I don’t achieve it. Plus, when I set this goal originally it was on the basis of losing 1-2lbs a week. With a few unplanned blips, I would actually need to lose over 2lbs a week to reach my goal in time for Christmas. So, as much as I would love to reach my goal by December 25th, I feel as though I’m setting myself up to fail. Or am I being pessimistic?

Option 2 – Maintain my current weight until the New Year

I feel like maintaining my current weight is more of a realistic goal for this time of year. I would still aim to lose a few pounds, but having a ‘maintenance’ goal as my aim feels a lot more achievable and something that I would feel happy about once Christmas has passed. I could enjoy all the events I’ve got coming up but I’d try to not go overboard with food and drink like I have done in previous years.

Option 3 – Gain weight

I definitely don’t want to do this. I’ve been known to put on 7lbs+ just over Christmas week! So, I will continue to exercise, plan what I eat, fill up on healthy stuff and attempt to have treats in moderation… until Christmas Day itself that is!

P.S
The mince pies in the photo have been in my house for 3 days now, and I’ve not eaten them – winning!


Dec
2016

31 Christmas weight loss tips

Categories: Weight Loss, Weight Watchers

Losing weight over Christmas can be really tricky, and while Christmas shouldn’t be just about food and drink – it does seem to dominate December. With that in mind, here’s a little round up of healthy Christmas weight loss tips I’ve picked up, read or heard over the years and I hope these can help you (and me) stay on track over the festive season.

  1. Christmas is just one day, don’t eat mince pies for the whole of December!
  2. If you’re hosting Christmas parties, stock up as near to your event as possible, rather than bulk ordering weeks in advance. This will hopefully prevent pre-event eating and having to re-stock. Unless you have a second freezer that you can stay well away from!
  3. Plan your meals and activity in advance – there are a lot of days over the festive period you can still be healthy on.
  4. Practice safe/non-binge drinking. Alternative between alcoholic and soft drinks if you can on a night out and batch cook some healthy meals for the days/hungover that follow.
  5. Often find yourself right next to the buffet? Move away after you’ve enjoyed your food and get involved with some festive games or dancing!
  6. Keep your weight loss goals close to mind – write them down and carry them around as a little reminder when you feel like you may be over indulging. 
  7. Eat your greens and lean meat – roast dinner can be pretty healthy if you allow it to be.
  8. Experiment with new Christmassy recipes to impress friends and family. 
  9. Plan a few active days over the holidays instead of planting yourself in a pub for hours on end – visit Christmas markets and enjoy some Winter walks.
  10. Feel Christmassy with some lighter treats – mini mini pies, low calorie hot chocolate, roasted chestnuts… 
  11. Sign up to a charity run or event to keep yourself motivated during winter.
  12. And with that in mind, why not embrace some Winter sports – try indoor skiing, head to a dry slope or go sledging!
  13. Find yourself constantly grazing? Chew gum! 
  14. Are you a prosecco fiend? Stock up on low calorie options. Or perhaps a skinny lager is more your thing?
  15. Bake your own, healthy mince pies! Here’s a healthy mince pie recipe to whet your appetite!
  16. Love a Baileys? Buy the super tiny, bottles so you can enjoy the taste without the abundance of calories (or SmartPoints).
  17. Replace festive snacking to an indulgence of another kind – enjoy Christmas themed scented candles, bubble bath and take a good soak!
  18. Fancy a Christmas movie? Thankfully popcorn is quite fashionable these days and there are loads of options on the market to choose from – buy multi-packs of the skinny variety to stay in control of how much you munch during your favourite Santa flick.
  19. Out and about and fancy a hot chocolate? Why not! Ask for a skinny hot chocolate or feel just as Christmassy with a Chai tea instead.
  20. Paint your nails… that may keep you off the mince pies for a little bit! (Can you tell I’m craving a mince pie?)
  21. Make more time for your spuds over Christmas, and put them in the oven for longer to roast, rather than depending on lots of cooking oil or goose fat to crisp them up.
  22. Transform you everyday porridge, deserts or hot drinks into something festive with a sprinkle of cinnamon – plus, this little spice is really good for you.
  23. Read my blog for inspiration or to at least feel you are not alone if you’re plans, don’t go to plan!
  24. To help balance out any extra food or drink you might have, squeeze in a little more activity before or after any festive occasions you have booked.
  25. Create your own healthy hamper to have around the house for when you fancy a snack. I’m a big fan of Bounce Balls, Naked bars, and protein shakes.
  26. Buy yourself an early Christmas present – some new workout clothes, walking gear, or a pedometer so that you feel more motivated to keep moving while its cold outside.
  27. Download a food diary app and track what you eat before munching, you can then make an informed decision as to whether its worth the calories or SmartPoints (if you follow Weight Watchers like I do).
  28. Serve up some warming one pot meals. They can be super healthy and packed with loads of veggies.
  29. Decide if you’re happy to lose weight, maintain weight or gain a little weight over Christmas – this may help you navigate certain situations with more control.
  30. If you have a foodie event coming up it can sometimes be tempting to skip meals beforehand – unfortunately that can lead binge eating and reaching for high sugary and fat options. Eat as you would usually and enjoy a little indulgence if that happens. It’s Christmas after all!
  31. Most importantly, relax! Whatever happens, enjoy your Christmas and if you’re weight goes in a direction you’re not too happy with, then there’s always January to get back on track!

I hope you found some of these tips useful and please share any advice you may have in the comments box below.

Happy holidays! xx

Photo: This is a pic from an Ocado magazine I received – it contains mouth-watering pages.


Oct
2016

The ‘sad step’ – does The Body Coach have a point?

Categories: Baby & Me, Weight Loss

Last week I boasted about my 4.5lb weight loss. After that post (and in the days that followed) I overindulged and didn’t listen to any of my own advice when it comes to losing weight healthily and eating well. It’s an old habit of mine to have a ‘good’ week, followed by a ‘bad’ week. I seem to get complacent after I lose any weight and think that I don’t have to put in the same amount of effort I had done in the first place to lose it. Plus, my daughter has not been sleeping well at all which means I haven’t been either, and when I’m tired I don’t tend to make the best decisions. Although I was surrounded by healthy foods, I still managed to seek out items that were ultimately going to lead to a gain. With all of that in mind it’s no surprise that I put on most of what I lost last week (3lbs to be exact). I’m so annoyed with myself and embarrassed as to why I didn’t continue to eat well (especially as I’m now confessing what happened).

Strangely, in the week that I put on the most I have done in a while, it’s the same week that I’ve received the most compliments for looking slimmer.

My lovely husband bought me a little present the other day – Joe Wicks’ Lean in 15 The Shape Plan book. I have his first book and love his recipes (and his HIIT workouts on YouTube), so I was chuffed that he had picked me up a copy which I’ve been meaning to buy for ages. I love reading about nutrition and Joe gives a little overview at the start of the book, on things like eating good fats, fuelling your body correctly and lots more. I  often feel conflicted on a lot of the points mentioned as it makes complete sense on paper, but anytime I’ve gone ‘full fat’ with yogurts, or milk for example, I’ve never lost weight or dropped a dress size. Yet, so many people have had huge excess following The Body Coach’s philosophy (not that it’s just about yogurts!).

Interestingly, he refers to bathroom scales as the ‘sad step’ and instead encourages people to take photos of themselves as they change their eating habits and exercise regimes. This week I’m definitely guilty of letting that number on the ‘sad step’ get me down about my weight loss, even though I know I’ve already shifted a lot of my excess fat and I’m getting closer to my various weight loss goals (despite minor setbacks).

It’s all got me thinking… Do I need to change my way of thinking towards healthy foods and how I measure success? Should I incorporate more of Joe’s philosophy into my everyday eating and the way in which I follow the Weight Watchers plan – which I do love, especially as I’ve always felt that it’s the portion sizes that I need guidance with and that’s what SmartPoints does for me (plus it’s the only thing so far that has ever worked).

What do you think? Are there any benefits to eating 0% fat yogurt and drinking skimmed milk? Are bathroom scales a ‘sad step’ or a ‘step of success’? Are lots of us stuck in an old way of thinking when it comes to healthy eating and weight loss?

On that note, I’m off to buy an avocado to up my intake of good fats.


Oct
2016

3 ways I beat my weight loss plateau

Categories: Weight Loss

Once a week I record my weight. For me, this is concrete evidence that I’m eating well and moving around enough to shift the weight I put on during pregnancy. Although dropping a dress size and feeling more confident are incredible weight loss success measures too, I do feel a little frustrated if the number on the scales doesn’t budge after a week’s worth of healthy eating and exercise.

A few weeks ago I realised I had stayed the same weight for 4 weeks in a row. “What a waste of time” I thought. In an attempt to start new and healthy habits, I refrained from self-wallowing in chocolate and decided to look at what I had been eating and how much exercise I had actually done. In hindsight, I had overindulged on chocolate and prosecco. Also, I hadn’t managed to think about my day or week ahead and plan what kind of foods I could eat and when. I’ve always found that having a loose plan of a menu for the day and making sure I’m surrounded by healthy foods always keeps me on track.  From that exercise, here’s what I did and the good news is, after a week of following my refreshed approach to weight loss I shifted 4.5lbs – and that included several meals out too!

Tips to get your weight loss back on track:

1. Own up to facts
I had to really question how healthy I thought I had been over the last few weeks. Having looked at the foods I was eating, it was quite obvious that old habits had crept in and I was overindulging at every meal. I really do believe you can enjoy everything you like when wanting to lose weight, but large portion sizes, alcohol and sweet treats have always been my downfall and it’s something I need to keep an eye on. So, I faced the facts and stopped being in denial about how healthy I had convinced myself I had been.

2. Advanced tracking
So, I use the Weight Watchers app every single day. I record what I eat and when. Usually, I record it as I’m eating it or on a few occasions (and which I wouldn’t recommend) after I’ve finished! This has sometimes backfired as I thought foods were lower SmartPoints than they were! Having spoken to my leader about my weight staying the same, she suggested I track my foods in advance. This means adding everything you’re going to eat for the day or the next day in advance. It sounds simple but it’s made such a difference. I used to roughly guess how many SmartPoints I’d eat, but it was never as accurate as actually tracking the foods in advance. This way, I know for sure that I can stay within my allowance and – this may be a huge sign of still having a baby brain – I’ve actually forgotten on several occasions treats I’ve scheduled into my day. This is especially exciting at the end of the day when I thought I’ve been out of SmartPoints but I’ve already allocated a little Weight Watchers chocolate to enjoy! Yum! I should also add that I had soup whenever I felt that I needed more than just a piece of fruit or veg to keep hunger at bay. Check out my lazy veg soup recipe here.

3. Keep exercising
Exercise makes me feel tons better and I’m sure that if I hadn’t kept up my running, spinning, Joe Wicks videos and walking, I would have gained weight instead of staying the same. So, I vowed to myself to keep up the exercise and I booked in sessions in my diary so that I was more likely to stick to it.

I hope these tips can help anyone who has stumbled across this page. Leave any tips you have in the comments below!


Sep
2016

Diet Dad: Life with a dieter

Categories: Diet Dad, Weight Loss

It’s proven that dieters with family support are more likely to succeed. But what if your other half isn’t on a diet? Below are some tips from my husband, aka Diet Dad, on how to stay supportive of your partner while not getting hangry about the lack of food!

To start with – I could probably do with losing a few pounds. So supporting my wife with her weight loss certainly benefits me. But I’ve never pointed (if you’re a Weight Watcher) anything in my life and believe a bit more in the motto that provided I do an hour or two of exercise per week and don’t binge eat chocolate and take-aways then I’m doing ok. So I’m very much a part time dieter. I generally only eat one meal a day at home – I leave for work at the crack of dawn and often return just in time for bath and bedtime of our daughter. So there’s an entire day where I can go wrong (or right) in my food choices.

I’ve come to expect that my evening meal will be a healthy and probably a low calorie one – and plan my day accordingly. I suggest that anyone that is supporting their partner does the same. I normally start my daily food fix somewhere near Paddington station with a large white Americano: I switched from Lattes in January and did notice a difference. After visiting coffee shops with my wife I know the real dieter would order a skinny white Americano, but it’s too much for me to do – it’s like going up to the bar and asking for tap water! So whole milk is fine. If I have been to the gym I buy porridge from Pret – but my wife’s food influence has led me to buy their Five Grain porridge (review to follow). What I really want to buy though is a pastry or croquet. But I don’t.

Lunch is key for a non-dieting eater that knows come the evening dinner will not be a pig out. Either with clients or colleagues I might have lunch out a couple of times each week. I’m happy to get a starter/sides then too: it’s my big meal of the day. If not eating out I’ll regularly buy a sandwich and maybe something like a protein pot, nuts or fairly often two sandwiches. I don’t feel guilty about this. I’m generally so busy at work that I don’t snack in the day. Food is fuel then I’m back to it.

In the evening after a big lunch I’m happy with the evening meal. If I do feel hungry still I often supplement with a few slices of bread (I have been known to make a weight watchers macaroni cheese sandwich! Double carbs). I also often eat Soreen loaf, nuts, yoghurt and fruit.

I resist buying chocolates and treats to share at home: mainly to support Diet Mum who has a sweeter tooth than me.

Weekends are more problematic – and as we go out less at the weekend these days now we have a baby I am partial to having a big evening meal on a Saturday and Sunday night. And making more of an event of these meals. We generally plan this in advance – so while I tend to be happy to graze all day over a weekend – Diet Mum can plan accordingly. What it means in practice is that often I have eaten the same as my wife all day, which means I can pig out more come dinner time.

And the good news: combined with doing more exercise at the gym I’ve lost close to a stone in weight. So it pays to be supportive.


Sep
2016

You can eat out and lose weight!

Categories: Weight Loss, Weight Watchers

I love eating out and it always make me feel sad when people think you can’t eat out and follow a weight loss plan – you can! Below are a few tips I’ve found helpful when choosing what to eat, when eating out – and a lesson I’ve learnt the hard way!

Tips for eating out and losing weight

Go for lean meat or fish
These options will keep you feeling full and are generally lower in calories and SmartPoints (if you’re following Weight Watchers like me).

Say yes to veggies
Opting for a dish full of veggies will also help you to feel full, contribute to your 5-a-day and will lead you to feeling a little smug that you’ve ordered something healthy out!

Look at the menu before you go
You’re more likely to stick to a healthy choice if you make the decision in advance. That goes for how many courses you may like as well. I’ll often order a starter because other people are, but I’m never that fussed by starters and end up thinking why did I bother eating that? I’d much rather have a pudding!

Ask for sauce on the side
Sauces can be laden with a high number of calories or SmartPoints – ask for it on the side so that you can be in control of how little or much you smother your food in.

Go for a sorbet or share a pud
I love a pudding but out of all the choices on a menu, these are often the most troublesome for someone wanting to make healthy choices and lose weight. That said, most places will offer a lighter fruity option or sorbet. Or, simply share the pudding you want the most with a friend!

For Weight Watchers members –
Check to see if the Weight Watchers app or Eat out book has the SmartPoints value of the dishes available at your chosen restaurant. Then track it! On too many occasions I’ve picked a meal, eaten it and then checked it’s SmartPoints values after. More often than not I’m shocked by what the meal has cost me and wished I had done my research before eating. On special occasions a high SmartsPoints meal doesn’t bother me too much, but sometimes I might be eating out 3 times in week and then I’ve already used up all weekly allowance on the first outing!


Sep
2016

7 ways to stop stealing food from your baby

Categories: Baby & Me, Food, Weight Loss

On far too many occasions I’ve found myself devouring food I’ve prepared especially for my daughter. If she’s too slow to gobble up a spoonful of food, it goes in my mouth. If she pauses for more than 10 seconds, it goes in my mouth; and if she turns her head just once, i’ll take that as a go ahead to eat everything left on her plate.

With that in mind I’ve pulled together a few tips for fellow baby-food-eating-parents like me who may also be on a weight loss journey and want to sort it out! These tips were compiled during a 15 minute window of feeling strong and in the persona of a mother who would never steal food from her baby’s mouth. Things later declined quite rapidly as you’ll find out but stay with me…

How to stop eating your baby’s food – 7 top tips!
(Aka a piggy’s guide on how to leave your baby’s food alone and let them eat!)

1. Prepare actual baby size portions
Don’t kid yourself by loading their plate up high and really thinking they will eat it all. You know that extra dollop has your name on it.

2. Eat your meals with your baby
If you feel as though you may be overeating at times, give yourself a separate plate and eat meals with your baby. That way you will be enjoying mealtimes together instead of feeling guilty about having the extra food you’ve consumed and literally stolen from your child’s mouth!

3. Add plenty of fruit and veg to your little ones dishes
That way it’ll never be that bad if you do finish their leftovers.

4. Save leftovers for another meal
Make life easy for yourself and keep those leftovers for another meal, like lunch the next day. Freeze it, don’t eat it!

5. Keep baby foods in a different cupboard
If you have specific items just for your baby, like Rusks (why are they so moreish), keep them in a separate cupboard from the ‘adult’ food, or in obvious baby Tupperware (I’ve got a few boxes with kittens on them!). For some reason this has helped me leave baby items alone for the majority of the day.

6. Opt for individually wrapped items
If you’re a cookie monster like me, it can also help to buy foods that are individually wrapped. You may have guessed that I find it very difficult to have Rusks in the house (poor child will never enjoy a full Rusk biscuit), however Ella’s Kitchen for example sell ‘grab me’ baby biscuits in a box and these are individually wrapped. I find it a lot less tempting to pick at these if I have to open a new packet to do so – although I have done this on a few occasions, but on those few occasions it tends to just be one biscuit instead of munching away the whole box!

Ironically when I got to number 5 in this list I found myself finishing off my daughter’s squished smoothie fruits pouch. After writing number 6 in the list I had one of the biggest binge eating episodes ever – what the hell! I’m sorry people, I promise that these tips do work but I guess number 7 in the list would be…

7. If all else fails, move on and don’t beat yourself up
You probably haven’t eaten that much – draw a line under it and start again. Eat healthy, enjoy meals with your baby, be a little more active and not only will you feel great, but if you do want to lose weight – this will happen as part of a healthy lifestyle.

I’m also delighted to share that after writing this post I attended my Weight Watchers meeting and I had lost 3lbs in a week! So, take that as my evidence that these tips can help!


Aug
2016

Why does a broken routine lead to binge eating?

Categories: Weight Loss, Weight Watchers

I’ve spent the last few weeks visiting family and celebrating some special occasions with friends. It’s been such a lovely time but in the back of my mind I’m constantly beating myself up over not being able to stay in control of my eating when I’m away.

It means so much to me to to lose the excess weight I’m carrying, yet the sight of cake, ice cream, home cooked pies and prosecco makes me forget all of that instantly!

Breaking bad
I have a habit of either being really ‘good’ when it comes to my diet or ‘really bad’. I try to plan treats into my day, but if I go off course I tend to think – “Oh i’ve ruined it now, so I might as well go crazy and eat everything in sight!”. If I just stopped after a few squares of chocolate for example, it really wouldn’t be the end of the world – or the end of my diet – but do I do that? On this occasion the answer is a big no! I eventually got back on track and had two healthy days before my Weight Watchers weigh-in and I exercised on both days. Amazingly I lost 1lb!

With the new Weight Watchers plan there’s a lot of literature on positive thinking. My personal favourite is the 80/20 rule – the idea being that you make healthy choices for 80% of the time – after all no one is perfect! In hindsight I think this is something I obviously need to remember a little more often, and not let one slip up lead to binge eating on foods that could sabotage my weight loss efforts.

My goal for the next few weeks is to be a little kinder to myself, allow for treats in moderation; and have a go at saying no when I’m offered a tempting and high-calorie food that I know will just leave me feeling gross and too full.

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