Friday, 28 August 2015

How to Avoid Getting Disheartened in Your Weight Loss Journey

Getting disheartened in your weight loss journey is definitely possible. Many people go through it, either because they feel they’re doing everything right or they put more effort in one week. I see it at the scales every week. At least one person is always disappointed with the results, and start wondering whether it is really worthwhile continuing.

It really is. Just think about where you could go back to? Do you really want that to happen?
Avoiding getting disheartened is important. Here are my top three tips to help with this.

Celebrate Your Non-Scale Victories

The scales don’t lie but there are limitations. They tell you your overall weight, and this includes your water retention, the effect your hormones have had that week and anything else going on in your body.

This is why I always say to focus on non-scale victories as well. I remember gaining 3lb one week and not caring. Because I fit into a size 8 dress that I hadn’t fit into in 10 years.

That one non-scale victory led to me having a good week the week after, and I lost the 3lb gain and more. There are many reasons to see a 3lb gain one week. That week I’d changed some medication, which always causes a temporary shift in the wrong direction!

You can go by clothes sizes, inch measurements or your fitness levels. Just make sure you have non-scale victories to focus on, too.

Look How Far You’ve Come

Getting disheartened in your weight loss journey can happen at any time for any reason. I’ve seen people who have lost 100lb stop coming to classes because they’ve gotten disheartened after a three-week plateau.

All that leads to is gaining weight afterwards. Do you really want to put the weight back on?

It’s important to look at how far you’ve come when a few weeks don’t go your way. Think about just how much you’ve lost in total, whether you’ve lost 10lbs or 100lbs. You’re lighter than when you started, and that’s because you stuck with it.

Whether you’ve gained for a few weeks in a row or thought you had a really good week, just look at that total figure. Feel proud of yourself for your accomplishments.

Some complain that their weight loss is too slow. Remember a healthy weight loss is important. You want to look and feel great. Just half a pound a week is a large amount, and it soon adds up. Just look at how much your halves have added up.

Get Your Mojo Back

Sometimes, being disheartened comes from losing confidence or motivation. It’s time to get your mojo back.

I always like to revisit personal goals when someone is really struggling and considering leaving. Finding out why they’re struggling and whether it’s still important to them to lose weight helps me know how to help them.

For some people, it’s about getting complacent. People think they know their portion sizes, but end up over estimating. That leads to weight gains each week.

Go back to the start, as if you were a new member. Pull your books back out and start following it religiously again. You’ll soon see the losses pile up again.

Revisit your goals if you’re really struggling to get your mojo back. Remind yourself why you’re doing this, whether it’s to fit into a dress or get away from a fat photo on your wall.

Getting disheartened in your weight loss journey can happen to us all. Yes, even Weight Watchers leaders suffer from it. But you can overcome it. Following the above three tips are ones that I really found helped me when I was on my journey and help me maintain my weight.

Friday, 21 August 2015

How to Lose Your Holiday Weight Gain Fast

You’ve been on holiday and gained some weight. That’s probably something you expected, but it doesn’t mean you’re going to be happy about it.

Some people are pleasantly surprised to find out they’ve “only gained” a certain amount, while others are shocked to find out they gained more.

However you feel, you likely have one thing on your mind. How do you now lose your holiday weight gain fast? It’s time to get back on track!

The good news is you can lose it, and it doesn’t have to take all year. Of course, the time it takes will depend on a number of factors, and you still want to do it healthily. Here are my tips for losing holiday weight gain as quickly as possible.

Get Straight Back on Plan

Whether it’s the middle of your weigh week or right towards the end, getting straight back on the plan will help you. It really doesn’t matter if you do Weight Watchers, Slimming World or diet on your own. Getting straight back on will get you back into your good habits quickly.

If you get home mid-weigh week, you may find you counter some of the damage when it comes to jumping on the scales. How great will that feel?

It can be hard getting back on track after a holiday. I know how it feels, but it is possible. I’ve already offered tips on how to do this, and encourage you to check them.

Get Out of Holiday Mindset

Getting back on track will help with this, but it doesn’t always keep you focused. You need to do something that makes it clear to your head that you’re no longer on holiday.

We took a week off last week. When we got back late the Saturday night, we admittedly just crawled into bed. The Sunday though, I was straight back to church and then we did a food shop (with a list) and got on with the laundry. These everyday tasks—rather than going out for lunch or going to the park—meant that our heads got straight out of holiday mode.

I was able to get straight back on plan for eating healthily. I may not be following the Weight Watchers pro points due to pregnancy, but I am still following the filling and healthy foods as much as possible.

Look at Your Goals Again

If you’re still struggling to get back on plan, it’s time to look at your goals again. This will help you lose your holiday weight gain fast, because you remember just why you’re doing it. You give yourself the motivation boost.

Your weight loss goals may have changed, and there’s nothing wrong with that. If so, write out your new goals. Stick them up somewhere, so you can check back when your motivation gets low.

It’s also worth looking at some short term goals to lose your holiday weight gain. What’s your goal for next week? I advise my members not to set a very specific number when it comes to weight loss—like 2lb by next week. Instead, I want them to set the goal of planning their meals again and seeing a loss at the scales.

Some will find that the loss is larger than normal, especially if they’ve gotten straight back on it. This is just because the body will retain fluid, and by getting back on track you’ll lose that fluid.

The body is a weird and wonderful thing.

It is possible to lose your holiday weight gain fast. The trick is to get straight back on track, and get back out of that holiday mindset. Just think, there are only 18 weeks to Christmas. Where do you want to be by then?

Friday, 14 August 2015

Why Your Weight Loss Fears Are Stopping You Losing Weight

Your weight loss fears are the reasons you’re not losing weight. It doesn’t matter what they are; they’re hindering you.
Don’t believe me? Well, let me give you three reasons they’re stopping you losing weight and what you can do about them.

You’re Worried the Plan Won’t Work

This is the most common fear, and it leads to many people not trying it wholeheartedly. They don’t want to set themselves up for failure.

The truth is you not trying out the plan fully is stopping you losing weight. A plan will only work if you give it 100%. It does take hard work, but it’s all worth it in the end.

When a member tells me that she or he is struggling with the Weight Watchers plan, my first question is “have you tracked everything?” And when I say everything, I mean it. I want to know if all food, drink and exercise has been tracked.

This really means every little bite or lick. Been baking? Did you lick out the bowl and not track it? What about those leftover chips from the wee one’s plate? They all add up.

If you’re worried the plan won’t work, you’re going to find a reason to stop it from working. All that’s going to do is stop you from being successful and reaching your dreams.

You’re Scared of What People Will Think

I understand why this is one of the popular weight loss fears. You don’t want your friends to know you’re on a diet, because you’re worried about what they’ll think.

There is a huge stigma still with weight loss, but the truth is your friends probably don’t care. If they do care, they’re going to be happy for you. They want you to succeed, and you may have more support than you would have if you didn’t tell them.

When you’re so scared about what others will think of your diet, you can’t give it 100%. You’ll have those cheat days because you want to fit in with your friends. That’s not sticking to your plan—whatever it is. It’s no surprise really that this fear is stopping you losing weight.

Honestly, your friends probably don’t care. If they do, they’re going to be happy for you. Those that want to sabotage you or start belittling you for your decision aren’t real friends.

You Fear the Unknown

What will the future bring you when you lose weight? Sure, you get the body that you dream of, but what about everything else in your life?

There are horror stories of husbands leaving their wives because they’ve completely changed and friends deciding they no longer want to go out with you. Yes, these lead to the weight loss fears, but you shouldn’t let them stop you.

The future is full of a lot of unknowns. It’s not all about your weight loss.

Those who do turn their backs because of your success are just jealous. They may have wanted to lose weight for years and not been successful. I had a friend like this. She stopped coming to Weight Watchers with me because she would gain when I would lose. She made it a vicious competition between us that I didn’t want.

It may come of no surprise to hear that she’s no longer a friend. We haven’t spoken in about three years. I don’t need someone like that in my life dragging me down, and neither do you. The friends I do have are supportive and want to help me keep to my goal weight. They’re happy that I reached it and some of them even celebrated with me on the day that I reached my goal.

Don’t worry about other people. Your weight loss fears are stopping you from losing weight. Now is the time to get over them and take control. You can do it, and it will be good for you.

What are your weight loss fears? Feel free to share them in the comments below, and let’s nip them in the bud now.

Friday, 7 August 2015

Plan Ahead to Lose Weight While on Vacation

You lose weight in time for your vacation and then gain some—if not all—of it back again. Isn’t it time to stop the yo-yoing? The good news is you can!

It’s all about planning ahead, so you lose weight while on vacation. I’m going away tomorrow for a week, and despite being pregnant I don’t want to gain a lot of weight. I’ve been known to actually lose weight while on vacation and over Christmas, and it’s all from these tips I’m going to share with you now.

Here’s how to plan ahead...

Make the Decision to Lose Weight While on Vacation

The first thing you need to do is actually make that decision. You need to say to yourself that this is something you definitely want to do.

Some people are happy with staying the same weight or a small gain. If that’s you, you still need to plan ahead, but you have a little more leeway.

The more committed you are to a target, the more likely you are to achieve it.

Plan Activity Into Your Trip

Just because you’re going away, doesn’t mean you can’t get moving. I know when I’m away somewhere, I tend to move more. There’s a lot more walking because of sightseeing and getting involved with games with the family.

Plan some into your day, so you do lose weight. You could commit to doing an hour of walking each day to see the sights, without giving into ice creams and everything else along the way! Another option is to play games on the beach, if you book a seaside holiday.

The more activity you do, the more likely you are to counter the extra food you have.

Take Control With Your Food

We’re going away on a caravan holiday, which means we get to enjoy our own meals. We have full control, except maybe one night when we’ll go out for dinner.

My husband enjoys cooking, and I don’t mind doing the odd bit. We also like to have meals all together, and encourage our three-year-old to eat the same as us.

Taking control of your food really will help you lose weight while on vacation. If you’re booked into a hotel, you will likely only have one or two meals prepared for you. That means you have the choice of where to eat for lunch. Make the healthy choices, rather than using your holiday as an excuse to eat more.

When you’re snacking, avoid the high calorie options. With Weight Watchers, we have tools to help us swap foods and save pro points, but you can do it just by looking at calories, too. Make a commitment to yourself to have the healthier snacks available the majority of the time.

With some planning ahead, you can lose weight on vacation. These are the tips that I’ve followed over the last three years, and have found success with them. I even lose weight over Christmas with them!