Anatomy of a #Plateau #weightloss #frustration

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I’ve lost 38 pounds in the last four months… Don’t get too excited for me though – because it’s been the same three pounds over, and over, and over… and over, and over again.

I made it to 70-pound/5-stone weight-loss whilst I was away at D-Toxd in Spain in September. But I’ve been bouncing up and down through three maddeningly obstinate pounds ever since then. As a word, frustration doesn’t even begin to cover it.

There are a few reasons why this may be happening – and all except one of these are totally or largely within my control:

Eyes off the Ball

2016-07-14 19.11.30I’ve been working on my health/wellbeing and food habits since September 2015.  Healthy is how I eat now.  I’ve given up 99% of added sugar and simple carbs (I have an occasional small portion of potato, the odd piece of bread in a restaurant, a microgram of sweet here and there when it sneaks into a sauce, but no cakes or cookies, donuts or desserts, ever).  I don’t eat ready meals any more, or takeaways, or fast-food, or chocolate – or any confectionary. From where I was, these are all massive changes and I’m sticking with them, because they’ve made me feel healthier and more energised than I’ve felt in two decades. But… … I think I’ve let too many exceptions creep in.

By exceptions, I mean things like:

  • Too much fruit (I know fruit is healthy, but it’s also full of natural sugar and when you’re trying to minimise sugar, there is such a thing as too much fruit);
  • Too much… cheese.  I love cheese. Enough said.
  • Dips, such as hummus, taramasalata and tsatsiki (again, I know these aren’t essentially bad, but they are the kind of foods which you dip, and dip, and dip, and if you’re me, you spread them on crackers too – and that does not a healthy meal make);
  • A few savoury snacks here and there (baked not fried, but these are processed and they are criminally moreish).

Stress and Anxiety

eye-catcher-74182-pixabayStress, anxiety and the associated sleep-loss problems all inhibit weight-loss in a number of ways. Firstly, in times of stress, we turn to food for comfort (and whilst I’m better at not doing this, I still have moments). Then, on a chemical level, physiological and hormonal responses lead to us storing or holding on to fat.  Stress fuels the release of adrenaline (for a fight or flight response), and cortisol, which instructs the body to replenish energy (ie, fat) stores, even though they may not actually have been used for a fight or a flight.  Weary after a night of interrupted or disturbed sleep, it’s all too easy to excuse yourself from early morning exercise. And with lethargy comes the temptation to snack.

I don’t lead a stressful life these days. However, there is something stressing me at present, causing anxiety and disturbed sleep that I could do without, and it’s possible this is impacting my ability to shift from the plateau. It might just be an excuse, but then again… the stressor surfaced in late summer, and that’s exactly when my plateau problem began.

Portion Control

2016-04-03 12.18.36I’ve mentioned this before, that I’m eating a little more, here and there, than I know I should. Still healthy food, but I’ve let a bigger serving, one more spoonful, an extra slice… creep in. I can even see myself doing it, and then I do it anyway. I rein it in, and it creeps back up again – nothing outlandish, but enough to turn a downward sloping graph into a horizontal line, for too long.

Weigh Less, Eat Less

the-suitcase-811122_1920I weigh 70 pounds less than when I started. Yes, that’s great, really, really great. It’s the equivalent of two full-sized holiday suitcases jam-packed with clothes, shoes, accessories and jollops. It stands to reason, I need – in very simple terms – fewer calories of energy, to drag my reduced frame around. So I should be eating less than I was eating when I weighed two suitcases more.  Or…

Move More

… I need to exercise more.  For a while, I’ve been trying to give my gentle exercise regimen a kick up the proverbial, without it taking up too much more time. (I’ve mentioned before, I’m not really in my natural space with exercise – it’s still a chore.) In reality though, with the arrival of winter weather, I’ve probably been doing less, not more, exercise. I know exercise, per se, doesn’t make that much of a dent in matters, but moving more boosts your metabolism and pumps those feel-good endorphins around, which fuels positivity and deepens motivation.  And I could do with a serious injection of motivation just now.

That Extra-Sticky Mid-Life Midriff

We’re told how much harder it becomes to lose weight once those mid-life hormones erect their defences. Men get the beer gut and women just lay on padding all over. My weight has long been high, but it was steady until I hit the menopause and put on a disastrous 20 pounds from one year to the next. I’ve dropped back now to a weight I last carried for any length of time in the last century. But what’s left of the surplus (at least another 30 pounds, perhaps more), seems determined to stick around.

I’m not giving in to the plateau, but I can’t deny, it’s frustrating in extremis, to see the scales bobbing up and down through just THREE stubborn pounds.

The good news is that I’m not on a diet; this is how I eat these days. I just need to tweak the edges, eat off smaller plates, refocus, up the exercise quotient, sleep better, not sweat the small stuff, inject a little positivity and keep things moving, don’t I? Simple.

Darn, but it’s proving harder than I’d like.

Ideas anyone? Any tips and tricks? What do you do to overcome a plateau and kick-start your weight-loss? How do you regain lost motivation or re-boot your exercise regime? 

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New Year, New Vision #2017

My 2017 Vision Board
My 2017 Vision Board

With the quieter days between Christmas and New Year comes a great time for reflection and planning, and I’ve been using those days as best I could (through the brain-fog which descended on me along with a nasty winter virus). I thought I’d share something of how I’ve gone about this, in case it’s useful for anyone else.

My Vision Board

Have you ever done a Vision Board? I hadn’t until this year, but, inspired by a friend, I gave it a go. It’s basically a collage, a visual representation of the things you want to welcome into your life, or make the most of, or channel your energies into, in the coming months. I created it on a whiteboard which is around 60cm x 40cm. The pictures come from my personal collection, and from magazines and the web.  They may look random to you, but each one means something to me – be it a goal, a mood, a theme, or an intention.  Look closely and you will see my board includes references to family and friends, to health, to writing, to work plans and projects… and there are one or two other more obscure references (for me and my private headspace!). I was quite pleased with how it came out although since I completed it, I keep finding other pictures and words I want to include, so it may be an evolving thing.

The Big Question

Imagine it’s the last few days of 2017.  You’re sitting in your favourite armchair, looking back over the year. The question is this – what needs to have happened, what do you need to have achieved, or brought about, or changed, in order for you to feel satisfied, fulfilled and above all else, happy with the year? You can have any number of statements (write them down…), which will begin with “I will have..” or “I will be…”. They will not be things which you cannot influence. These will be your most important projects, missions, goals – and pleasures – on which you’ll focus your energies in the coming months.

My vision this year includes continuing my healthy lifestyle changes and losing another 30 pounds, achieving clarity on some personal issues, maintaining my client work at a specified level, learning to jog (and getting into 5k Parkruns), getting back into writing fiction, being more socially active than I was last year, embarking on my new coaching venture… and a few other oddments. When you take the time to visualise, it’s surprising how quickly the thoughts begin to flow.  My statements are all precise, not woolly, which is all about committing to them and more importantly, calibrating success and achievement.

Themes for the Year

Lastly, I choose a few themes for the year ahead, usually something between three and six words. Last year, my themes/words were: Health, Vitality, Self-respect and Connection. For 2017, in line with my ‘Big Question’ thinking, I’m going for: Health (again, for obvious reasons), Inspiration, Renewal, Social, Creativity and Love.

Maybe this has given you a few ideas for yourself. If you’re looking for more kick-start inspiration, let me guide you to the three New Year posts on the blog of my favourite healthy/lifestyle retreat, D-Toxd, here:

https://dtoxdliving.me/2016/12/31/things-you-need-to-get-for-a-health-and-happy-2017/

https://dtoxdliving.me/2017/01/01/the-happy-and-healthy-2017-list-completed/

https://dtoxdliving.me/2017/01/02/6-ways-to-find-inspiration-for-change/

Happy New Year to all, and I wish you success in all your goals and ambitions, for health and beyond, in 2017.

Have yourself a merry… sugar-free Christmas #weightloss #healthylifestyle #positivechange

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Christmas presents all sorts of challenges for those of us in the midst of a healthy weight-loss campaign.  This is my second such Festive Season…

This time last year, I was looking forward to my first healthy lifestyle, sugar-free Christmas with some trepidation, wondering how I would cope. I’d been working on my mental attitude and better dietary and exercise habits for four months and by then I’d lost 33 pounds – not bad going, if I say so myself. But… Christmas is Christmas, and when it comes to food, the temptation factor is off-the-scale.

Checking back in my food diary, I can see I ate well on Christmas Day:

  • For breakfast: Homemade Bircher muesli; a slice of cheese
  • For lunch: Six mini savoury oatcakes with cream cheese and smoked salmon; Roast turkey with roast potatoes, roast parsnips, Brussels sprouts with chestnuts and pancetta, broccoli, carrots, red cabbage
  • Evening: A little leftover smoked salmon
  • Drinks: Black coffee (copious!), a half-glass of Prosecco; a half glass of red wine.

But there was self-restraint too, I’m happy to report; I didn’t partake in Christmas pudding and mince pies, with their layers of sugar, fat, alcohol, sugar and more sugar. Nor did I drink except with the main meal. Nor, so it seems, did I trough my way through mountains of nibbles whilst watching TV. You know, that mindless time when you seem to have one hand permanently in the confectionary tin or the bowl of nuts; when you say yes to everything – sandwiches and dates, canapés and cake, jelly fruits, chocolates and a tsunami of the sort of icky, syrupy snifters you never partake of at any other time of the year, but somehow can’t get enough of at Christmas – even when your stomach is fit to burst.

My Christmas Day 2015 was still a good day’s eating by anyone’s standards (and cooking too – for it was me taking care of the day’s big feast for the family). My diary says I even made time for a good walk; 50 minutes, first-thing, whilst it was still dark outside.

The rest of the week involved a couple of meals out and, as far as I can make out, an ocean of turkey and vegetable soup.  But at the end of that week, I’d lost weight – an unexpected but joyous 1.7 pounds.

A few things have occurred to me as I look back. I was thoroughly in-the-zone then, keeping an uncompromising tight rein on my eating, planning all meals and being rigorous about regular exercise – even on Christmas Day. I know I’ve become a little more lax lately on both food and exercise fronts. I know this is why my weight loss has levelled off at 70 pounds, and I’m struggling to get it moving again.  To be perfectly frank, there are too many days when I excuse myself from exercise, too many sneaky (though still sugar-free) little treats, and some questionable portion control.

So I’m reapplying myself, as of now. I still have at least 30 more pounds to go and I’m eating for maintenance at the moment, not loss. Keeping on keeping on is the only way to succeed at this game; one day at a time, one pound at a time, until it’s all gone.

When I reflect on my first healthy lifestyle year and reconnect with all the benefits I’m already enjoying (here and here), I kick myself for stalling, as my life, health and wellbeing can only go on improving as I shed the remaining excess. But I’m also going to congratulate myself for having made it this far, because beating-up on yourself, anything more than momentarily, just isn’t helpful.

Happy Festivities and…. THANK YOU!

So it only remains for me to wish all readers and followers of my humble blog every happiness at this festive season, good health and contentment – and success in pursuing your goals, whatever they are – in 2017. Thank you all so much for reading my blog posts, being interested in my progress, commenting, supporting and encouraging me throughout the year.

YOU have all been the wind beneath my wings throughout 2016.

The Peril of #Plateau

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I’m stuck.  Again. I’ve been up and down the same three pounds for 10 weeks. I made it to 200 pounds, hit my 70-pound loss marker (a very big deal for me), squeezed out another pound, drifted back over 200 pounds, then back down, back up again, sticky for a week, then down again, dancing around and about the same three frustrating pounds.  And it’s gone on for… weeks.

I decided I might try and go back to the way I was eating this time last year, when I was comfortably losing between one and two pounds a week. I hadn’t revisited my food diary for this far back before. So what did I expect to find?

To be frank, I thought I’d be reminded that I was eating a bit less back then than I am today; I thought I’d be forced to face an uncomfortable truth. I expected to be jogged into some kind of ‘fair enough, I get it’ response; I thought I’d be forced to admit that as time has gone on, I’d let things slide a bit.

But I hadn’t.  Back then, so it seems, I was if anything eating more – and a little more indulgently –  than I am today.

I was still making my breakfast Bircher muesli with sweetened yoghurt (horrors!). I had a couple of favourite pre-made salads and even one or two less processed ready-meals (I hadn’t yet got properly to grips with a change in my cooking habits). I was snacking on cashew nuts and rice crackers, toasting soy and linseed bread. I was tucking into mixed Chinese starters and crispy duck pancakes. I was treating myself to cheeses and pates on a regular basis. I was getting away with all of this, and still losing a comfy pound or more every single week.

So I already eat less. I eat better too; more ingredients, fewer processed items, almost no bread, rice, pasta or potato, no added sugar.  But somewhere in there, if I’m to chip away at the remaining 30 pounds or so, adjustments must be made.

When you think about it, it makes sense. I’m hauling around the equivalent of two well-packed medium-sized holiday suitcases LESS than I was this time last year.  Logically, it’s taking me less energy to simply… exist; and when it comes to any level of physical activity, I’m expending less energy there too.

When I think back to last year, a simple 40/50-minute stroll was quite an exertion, resulting in me returning home with rather more than a gentle glow about me.  I would need to go out on any kind of walk in exercise clothes, and with time for a shower once I got home. My heart-rate from such a walk would be high, my sweat-glands over-active, my muscles twitching from the efforts. Today, a walk is… just a walk; executed in any old clothes, at any old time of the day, and without the need to carry a pocket full of kitchen towel for brow-mopping purposes. The first time I realised I needed to put a jacket ON to go on a walk (rather than strip down to a sleeveless vest, even on the chilliest day), was a joy.

So… two things:

  1. I burn less energy simply existing, so I do need to consume a little less fuel
  2. Without going all gym-bunny (never gonna happen) I need to up the ante a little in the exercise stakes. Walking still, but faster; maybe try that ‘Couch to 5k’ App I’ve been threatening to deploy.

Nothing stays the same. You have to adapt, modify, re-calibrate. Whilst, like last time, it’s been frustrating, getting plateaued, I’m also pleased, as it’s telling me positive things about the impact my lifestyle changes have had on my health and fitness over the last year and more – and that’s all good.

Wrapping up Warm

frost-1149002_1920Last autumn I was just a couple of months into my new healthy lifestyle programme. I’d lost perhaps 20 pounds – not that much off what was, back then, a very ample frame. This autumn, with over 70 pounds having relinquished their fleshy grip, I’m feeling the cold more than I’ve done for almost two decades.

For the last several years, I’ve needed nothing more than a scarf about my neck on all but the very coldest days. For the last three years my favourite winter outerwear was in fact a sleeveless waistcoat (big buttons, asymmetrical – I love weird clothes). I never wore hats of any kind (in fact the only one I own is an aritsan bobble hat that I keep in the car in case I break down and have to sit out a frosty night at the wheel). My fingers hadn’t seen the inside of a pair of gloves since those ones you used to get sewn on to a string and threaded through your sleeves as a small child.

So it’s come as some surprise – in a good way – that this autumn on frosty mornings and blustery afternoons, I have been properly, seriously chilly, right into my bones. My built-in duvet – those flumpy folds of laid-down fat – has shrunk from a heady 13-tog to a lightweight 5 or 6.  My internal central heating appears to have shifted to an economy setting.  In short, I need winter layers like never before!

Yes, friends, that means… shopping (see – there’s an upside to everything).  I reason that in the long drawn-out autumn/winter/spring chilliness that we get here in the UK, I’ll get probably 6 months wear out of my purchases, even if I am still on the way down the size ranges. So I’ve gone to town a bit. I’ve treated myself to a faux-fur jacket (sublime and tactile to the point of naughtiness), a leather jacket (my first in thirty years, buttery soft and the colour of a Werther’s Original – sorry!) and a slate grey padded high-neck wind and shower-proof zip-up thing (stylish enough for my vanity, but practical for windy walks). Add a snug pair of woollen gloves (which wouldn’t have squeezed over my chubby digits last winter) and I’m all set.

2016-11-08-16-52-44I have the scarves already, you see, a whole drawer full…

Oh, but there’s still the question of my ears; I seem to have what I can only describe as… delicate ears; they’re temperamental, capricious… unsupportive. As a child I remember being prone to ear infections. As a grown-up I’ve had occasional problems when I went swimming or took a long flight. That was all, until I started walking more regularly.  Now I find that if the cold gets into my ears, they protest and deliver me days on end of painful gumminess; and when they’re really playing up, I get bouts of vertigo. In the summer, it’s sufficient to plug in my headphones and walk to music or an audiobook, but the colder weather demands a little extra protection. So I’ve invested in a pair of earmuffs.

2016-11-08-17-08-12Don’t laugh – they’re not the fluffy ‘Princess Leah’ kind, but far more workaday flat-to-the-head ones which hook around the back of my neck.  They do the job, even if they do look a wee bit silly. My vanity can bear it if it means my fragile ears stay toasty (but before you ask, that same vanity won’t allow me to upload a photo of me actually wearing the darned things).

Anyway, with my new outerwear, my old scarves and the pragmatic application of silly earmuffs, I’m all set for the cold months ahead and I’m looking forward to my winter walks.

I’ve been D-Toxd! #healthy #retreat #juiced

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I was away last week – did you miss me? I went to Spain, to a beautiful healthy retreat up in the hills over the town of Calpe.  Check out D-Toxd here.

D-Toxd is a very level-headed Body|Mind|Life experience; not spiritual, but very contemplative, and very real; a well thought-out and balanced blend of juicing, healthy meals, walking, exercise classes, yoga, creativity time, motivational talks, mindset sessions and practical advice. Nobody corrals you into participation – you do only what you want to do.  I spent plenty of time reading by the pool, swimming and even catching up on sleep.  I’m not a big fan of yoga so I dropped out of a few sessions. I also… um… bypassed… the available colonic treatment, but I found time for a blissful Ayurvedic Massage.

Drinking my greens
Drinking my greens

Juiced!

Ah, the juicy detox experience. I’ve juiced intensively before, courtesy of a Jason Vale retreat in Turkey several years ago, so I knew what to expect of the detox element and I knew I wouldn’t be hungry.  Three days of juicing is a wonderful way to flush out – as it were – your internals. And it clears your head as much as it evacuates your intestines.  On day two I suffered an hour or so of caffeine withdrawal headache, which is quite normal apparently; but that was the worst of it. We were treated to a rainbow of juices, and always a choice between a sweeter/fruitier option and a less sweet version with the emphasis on the vegetables. Every vegetable imaginable, and plenty of fruit, found its way into five juices a day, along with ginger, milled flaxseed, bee pollen, fresh mint and more. My body rejoiced!

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A rainbow of nourishment

After three days of wonderful, vibrant juices, and three days of colourful and delicious vegetarian meals, the holiday rounded off with a celebratory fiesta meal and both the first meat, and the first (and only) alcohol of the week.  A grand time was enjoyed by all.

The Social Introvert (with the sensitive skin) goes Walkabout

An aside: I’m not generally shy, and I don’t lack confidence; I interact perfectly comfortably with friends and strangers alike. But I learned long ago that I’m some kind of introvert – I restore my energy by withdrawing, and being by myself. I only became aware more recently that there’s a name for people like me – we are social introverts. That means that whilst we’re cool with social situations and groups, we gain our energy from within ourselves. We love people – but we need solitude too.

Yours truly doing the early-morning no make-up no hairdryer wonky baseball cap selfie thing
Yours truly, doing the early-morning no make-up no hairdryer wonky baseball cap solo selfie thing

A week in the company of a group of like-minded people is very enjoyable on many levels, but it can be a little challenging for the social introvert. As the days pass, I seem to notice noise and chatter, more and more – it’s like the volume gets turned up in my head. Sooner or later when this happens, I have to listen to my protesting psyche and seek solitude.

And something else… The combination of 32-degree scorch, sun, sea-breeze, sweat and suntan oil on the mid-morning walks had been a little harsh on my English Rose complexion.  By midweek my face was puckered, sensitive and overheating.

So it was, for those two reasons, that for the last couple of days, I pulled out of the big walks and instead trundled off for a stroll (along the only path I could be certain I could follow there and back) at 07:30 in the morning, just as the sun began to peek over the hilltops.  This served both my tortured flesh and my solitude-seeking introvert.

Vineyards and olive groves in the early morning
Vineyards and olive groves in the early morning
My early morning walk, the retreat and pink-tinged mountains behind
The retreat at sunrise,  pink-tinged mountains behind
I've always wanted longer legs
I’ve always wanted longer legs

Those quiet early-morning strolls in the cool air, accompanied by nothing more than birdsong and the hum of waking insects, were blissful.

Refresh | Recharge | Refocus

I’d booked D-Toxd to coincide with the first anniversary of my not-so-new healthy lifestyle, and I envisaged it being of value in refocusing me and strengthening my resolve as I continued into my second weight-loss year.  It did the job magnificently.

It served to remind me why I had embarked on this path at the end of August 2015, and how far I’ve already come. It helped to jog me out of a few lazy habits which have crept in over recent weeks, and energise my attitude.  And (woo hoo!) the juices, salads and regular exercise nudged my system into releasing an additional four pounds – taking me over my next big milestone (70 pounds / 5 stone and 25% of my starting weight – gone).

All in all, it was exactly what I needed.

The D-Toxd Philosophy
The D-Toxd Manifesto

Gareth, Jeroen, Louise and the rest of the D-Toxd team go out of their way to deliver a multi-dimensional health and vitality retreat experience, with care and sensitivity.  Their philosophy is worth sharing – see the poster which adorns their wall.  They walk their talk, and D-Toxd has bucket-loads of integrity and passion as a result.  I could not recommend it any more highly.

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Just another sublime sunrise

My Top Ten experience-based tips for sustainable and #healthy #weightloss

2016-07-14 19.11.30Following on from my one-year post, here are my personal tips on achieving sustainable and healthy weight-loss. I stress personal, because I’m not a nutritionist or a medical professional, so I’m not qualified in any way to offer advice. These are simply some things that have worked for me over the last year.

I’ve already written about a few of these, and I’ll be covering the rest in more detail in due course. But for now, in no particular order, these things made the greatest difference to me, and contributed to my success-to-date, over the past year:

(1) Build your support network

A coach, a nutritionist, your GP, a slimming club, a friend on the same journey, an on-line community, supportive friends and family. Doing this alone is tougher, so develop your network of supporters, who will guide, encourage and motivate you.  People who care about you will want to help and encourage you. They’ll want to see you succeed.

(2) Keep a food diary

A full-disclosure, honest account of everything you eat; not to show anyone, but to acknowledge to yourself what you’re doing. Raising your own awareness of your consumption does, weirdly, help you to avoid the ‘bad stuff’ – even though it’s only you that sees your diary. You can’t kid yourself that you’re staying on-message when your food diary says you munched through a whole bag of tortilla chips for the third night in a row.

(3) Weigh yourself daily

Going from weekly to daily weigh-ins was a big breakthrough for me. You become aware of how your body behaves – and misbehaves. Days when you think you should have lost, you gain; and days when you’ve scoffed like a pig, you lose. But however those scales confound you, you only have 24 hours to go until the next weigh-in – that’s not a lot of time to go off-the-rails, definitely salvageable. Take your 7 daily weigh-ins and divide by 7, for a weekly average. If you’re generally staying on-track, even if the daily chart looks like a roller-coaster, your weekly average figures should be heading steadily and encouragingly downward.

(4) Give up sweet stuff

berliner-17811_1920I’ve said a lot before about giving up added sugar – check out the post and the links. It’s made a huge difference to me, in so many ways. I’m not just talking about sweets and cakes either; I’d urge you to become more aware of how much sugar (in all its guises) is hidden in the everyday products you consume. I guarantee you’ll find it where you don’t expect it, and you’ll be surprised – shocked – at how much you get through without realising.  If you’re diabetic or pre-diabetic, this is a particularly vital step.

(5) Minimise simple/white carbs

I haven’t gone totally low carb, but I have dramatically reduced, to almost zero, my intake of bread, pasta, white rice and potatoes. I thought it would result in extremes of hunger, but it doesn’t – really doesn’t! You lose the insulin/glucose ‘spikes’ which kick-off the hunger pangs. Your body rebalances, and your gut is grateful. I waved a not-so-fond farewell to bloating, heartburn and acid reflux too, when I ditched these lumpen ingredients.

(6) portion control

2016-04-03 12.18.36Whatever you think you should be eating, reduce it. Portion sizes have exploded in recent years and we’re all far too accustomed to accepting huge plates, stacked high, and ploughing our way through obscene quantities. The easiest way to lose weight is to eat less. If smaller amounts of food look meagre, serve yourself on a smaller plate, or a bowl.  Serve half of what you believe you want, and return to the pot only if you are genuinely still hungry when you’ve finished your smaller portion.

(7) Plan an exercise schedule

Time does not automatically free itself.  In ‘I’ll do it tomorrow’ world, tomorrow never comes. If you struggle to commit to exercise, as I do, you’ll appreciate the structure of a schedule. I recently came across a neat idea – the ‘3, 2, 1’ approach. You pick three types of exercise; one you do three times a week (for me, that’s a good long or fast walk, for cardio, general wellbeing and the pleasure of fresh air); one you do twice a week (for me, a serious Pilates session for core strength and posture), and one you do once a week (for me, swimming with a friend, cardio again, also sociable). The idea is to inject some variety, to exercise your whole body, and keep you engaged with the whole idea of exercise.  I’m far from perfect when it comes to exercising regularly, but I take the view that whatever you do, it’s better than doing nothing.  We don’t have to all be gym-bunnies and marathon runners, do we?

(8)  stop EATing YOUR EMOTIONS

massage-therapy-1584711_1920One of the first things my Vitality Healthy Lifestyle Coach helped me with, was learning to reward myself – and conversely, comfort myself – with things that don’t involve food. I used to eat for comfort, and eat for reward, neither of which was helpful. Find things you appreciate – a massage perhaps, fresh flowers for your home, scented candles, an hour browsing a magazine, a film or DVD, music, a cosy curl-up in an armchair with a good book, a chat on the phone with a friend – just a few which work for me.

(9) Acknowledge your achievements

I’ve blogged about mini-milestones before.  When you’re on a long weight-loss journey, it’s important to acknowledge your progress towards the bigger goal.  Seeing yourself tick these milestones off, one by one, is very motivating. Learn to appreciate the benefits you’re experiencing beyond pounds/kilos too. Compliments from friends, the pleasure of buying clothes a size smaller, how your more slender body feels and moves – all these things and more can gift you energy and positivity for the next phase.

(10) POSITIVE VISUALISATION

It’s a powerful motivator, when you can visualise yourself as the more slender, more active, more energetic, more toned, healthier person you seek to become. I couldn’t do it at first – it seemed so far away and… impossible.  But as the pounds began to fall away, and I began to imagine I might actually stay with my new healthy lifestyle, not fall off the wagon for good and all, it began to be easier to see myself as the person I wanted to become.

When you visualise, make it very real.  Imagine not just what you look like. Focus on what you feel like, what you’re doing, how you’re moving, what you’re wearing, what you’re eating, where you are, what work you’re doing, who you’re with, and how happy you are. Make a home movie in your head and let the picture become very vivid and colourful, full of energy and vitality.  If you’re a writer – write it! Write the story of your future self. It’s a bit of a psychological exercise, and it doesn’t come naturally for most of us, but it is worth doing. I wrote my visualisation and it sounded crazy, months ago.  Not so crazy now though.

Like I said, I’m not qualified, and I’m not an expert. These approaches have become part of my healthy/weight-loss strategy, along with great bucket-loads of patience. Weight that’s taken two decades to arrive, doesn’t depart in a few weeks. But it does let go eventually – so don’t lose faith in yourself.