Friday, 26 August 2016

Tips for Getting More Activity When You Work a Desk Job

I work a desk job like so many other people. Mine is a bit more laid back (since I work from home) but I do a lot of sitting. Trying to get more activity can almost seem impossible.

But it’s really not. You can boost your activity levels on a daily basis and get to the point where you’re doing the 75-150 minutes a week (depending on the intensity) recommended by the experts.

How can you manage that? Well, I’ll tell you what I do.

Park Further Away

Whether you’re going for groceries or you drive to work, why not park further away from the building? You’ll need to walk more and that will soon help your steps increase. I do this all the time, especially when I’m on my own.

Parking further away means my car is also less likely to be dinged by others, because nobody wants to park too far away!

If you can completely get rid of the car, do it! One desk job I had, I would walk to work. It would be a 45 minute walk plus a 30 minute train journey vs. the 60 minute car drive but it was so worth it. Granted, I wouldn’t have done this as much if I had the kids, but living alone it was definitely viable. If you live close enough to walk, why not do it?

Get Up Often

Every hour I get up from the desk and have a walk around the house. It isn’t always much but it is something. Even if you work in a traditional office environment, get up and stretch for five minutes or so. Take a toilet break or find a reason to walk around the office—there’s always something.

You’ll actually be a more productive worker by taking a couple of minutes to stretch every hour, so your boss will benefit.

It’s also worth taking a long break away from sitting on your lunch. On ex-colleague went for a walk for her whole lunch break because she was fed up of sitting down all the time. She would only sit down for about 15 minutes to eat her lunch but would try to walk and eat where she could!

The more you move, the more steps you’ll rack up. You’ll be surprised at how easy it is.

Split Up Your Workout

The experts say to do 30 minutes of medium intensity exercise a day. That’s great but where do we have the time?

If we’re not working, we’re running around after the kids, the spouse, and everyone else in our lives. How could we possibly make 30 minutes of time for ourselves?

Well, we can. By splitting up your 30 minutes! Try doing 10 minute bursts instead or even 5 minutes throughout the day. Your 30 minutes will be up before you know it!

I found some great short workouts available on Amazon. It really depends what you want to get from your exercise, but you could try Tony Horton’s 10 Minute Trainer series for a full body workout.

See, you can get more activity when you work a desk job. Please don’t use it as an excuse. Moving more will help you lose more weight and focus on a healthier lifestyle.

Do you need more support to lose weight? Feel free to check out my Weight Loss Support Page on Facebook.

Friday, 19 August 2016

Why Eating Fruit and Vegetables Isn’t Enough to Lose Weight

I received a message yesterday from someone looking for some weight loss support. She mentioned that she was eating lots of fruit and vegetables but still not losing weight.

Okay, well, eating fruit and vegetables isn’t enough to lose weight. Yes, really!

While eating fruit and vegetables can help—it certainly gets you your nutrients—it isn’t going to give you everything your body needs. In fact, too many fruit and vegetables can lead to weight gain.

And you need to look at all the other stuff you’re eating! Be honest with yourself.

So, let’s look at this in stages…

Eating too much of a good thing is bad

Yes, you really can eat too much of a good thing. Want to know why? Because you run the risk of not getting a balanced diet.

While you get your fibre and nutrients from fruit and vegetables, you need to get carbohydrates, protein, and some fats.

Yes, your body needs fat!

By the way, fruit is full of natural sugar. While it’s not as bad for you as refined sugar, eating too much of it can lead to your blood sugar levels rising, an inflammatory response, and weight gain. Eating too much fibre can also lead to bloating, gassiness, inflammation and constipation.

You need to look at the rest of your meals

Okay, so you’re getting healthy amounts of fruit and vegetables. That’s great, but it doesn’t mean you’ll suddenly start to lose weight.

You need to look at all the other meals you’re having.

Be honest with yourself. How much meat do you eat? What about your portions of pasta, potatoes, and rice? How about your levels of chocolate, cakes, cookies, and all the rest?

Fruit and vegetables aren’t the only thing you eat in a day. If the rest of your diet is full of fatty foods or you’re constantly going over your recommended calories, you’re not going to lose weight! You’re going to gain it. It really is as simple as that!

Your whole diet need to be changed. In fact your whole lifestyle needs to change, which brings me to the last point.

You need to think about exercise

Yes, we all hate hearing that word, but it’s important. If you don’t move more, you’re going to find it harder to lose weight.

It really doesn’t matter how healthy your diet is!

Exercise will not just help you burn more calories, but will help you build muscle. With more muscle, you’ll find your body is more efficient at burning calories throughout the day. You can burn more in your sleep!

If you’re eating fruit and veggies but not getting any exercise, why do you really think you’ll lose weight?

Be honest with yourself and stop chasing the “miracle weight loss cures.” They don’t exist. Eating fruit and vegetables isn’t enough to lose weight. You need to do so much more!

Are you struggling to lose weight? Let me help you by subscribing to this blog so you get updates as you need them.

Wednesday, 10 August 2016

4 Tips to Use Your Weight Loss Blog to Your Advantage

Many people think it’s a great idea to set up a weight loss blog to help their journey. That’s certainly the case, and I do recommend it. But what about once you have set it up? Now how do you use it to help you along your weight loss journey?

Blogs can be whatever you want them to be.

Originally, they were an online diary to follow. You could use your blog in that way, but do you really want to put out a lot of personal information the web? You could write under a penname, but someone you know could find it and work out it’s you.

So what options do you have? Here are 4 tips to use your weight loss blog to your advantage.

Keep Track of Your Recipes

Start by making a list of all your favorite recipes and share them online. Be careful with this because there some copyright issues when you share directly from a book or site.

The best thing to do here is to make some tweaks to recipes. I’ll change up ingredients to suit my taste or I’ll try to make something from scratch just going along with what I think and feel. I’ll share these on my blog now and then.

There are plenty of weight loss bloggers who have created successful blogs by doing this.

Share the Tips You Learn

This was the main reason for my weight loss blog. I wanted to help others lose weight, while I did it. I’d share tips along the way.

It’s still something I do. I help people get over a time off weight loss journeys, and help with getting through plateaus. My blog is here mainly so you don’t have to make the mistakes I made!

Keep Yourself Accountable

Another option is to use it as a sort of diary. You can keep yourself accountable with the plan you’re currently following. By letting others know what you’re doing, you feel more focused on getting to the end.

This can also help you when you fall off the wagon. You have others reading to help support you get back on track. They’ll be able to help you reach your goals.

Share your weight loss goals and reasons. Share weight loss results (it only has to be a brief I lost X lbs or I gained Y lbs). There’s no need for lots of details to keep you accountable.

Share Others’ Success Stories

There are lots of people out there who have had success with their weight loss. These stories are really motivating for others who are losing weight. It’s one of the only reasons I buy the Weight Watchers magazine still (it’s expensive herein Canada).

Why not share other people’s success stories? You can ask your friends if you can share their stories (changing their names if they wish). You can ask people to share their tips with others, or tell people what made them start their weight loss journey.

Rather than making it about you, make it about all the others who are losing weight too. How does this help you? Just think of the motivation boost!

Are you ready to take your weight loss blog to the next level? Are you ready to make it help you lose weight and keep it off? Get started with one today and feel free to share it with me. I’d love to keep supporting you.

Saturday, 6 August 2016

Getting Back Into Your Weight Loss Journey: My Tips for Success

Many of you will know that the last few months have been hard, especially when it comes to my weight loss journey. The truth is I fell off the wagon. I had to put so much else before losing weight.

It’s okay, though! Life happens.

Sometimes, weight loss is the last thing on our minds. But that doesn’t mean it always has to be that way. You can get back into your weight loss journey. You can find success.

Now that the big move is all over, I can focus on weight loss again. And trust me I need it! I found out that I gained seven pounds during my time off. While that’s not bad in the grand scheme of things, I went over the 13 stone mark. Not what I wanted to happen.

So now I’m back on track. The good news is in the last few weeks I’ve lost 5lbs in total. Just this week I lost 3lbs!

How did I get back into my weight loss journey? What are my tips for success?

  • Give yourself a new goal: stop focusing on the old ones and get your mind back in the game. What do you want to achieve and why? Keep your goal simple, realistic and timely. This will give you something to focus on when it gets tough.
  • Stop putting yourself down: Don’t focus on what happened, but focus on your future. Keep your head in your current weight loss journey, rather than wishing you’d just kept on it before. Negativity will slow you down and make you doubt yourself.
  • Keep yourself accountable: Weight loss journeys don’t have to be alone. You may remember that I said I love Weight Watchers because of the groups. I may not be going to classes yet (personal reasons) but that doesn’t mean I’m not accountable to someone. I have my husband and friends on social media.
  • Treat yourself: When you have success, treat yourself to something. This doesn’t mean food. Opt for some new clothes, a new DVD, or some new makeup. Let it mean something to you, and you’ll want to reach your next goal.

It’s time to get back into your weight loss journey. You can do it!

Are you getting back into your weight loss journey and need some extra support? Feel free to add this blog to your RSS feed and comment when you need a little inspiration or help. I’m here for you! You can also follow me on Facebook!