Posts Tagged ‘weight management’

I can guarantee that this post will be my highest ranking post since I set up the site in July.
That’s because SO MANY people are overweight and are at the end of their tether with it and that’s because SO MANY people have tried to lose weight SO MANY times and failed AND that’s because they have been sucked in to SO MANY ridiculous ‘lose weight fast’ theories and they’re all BOLLOCKS!! Well actually, people can and do lose weight quickly but 99% of the time  it re-appears twice as quick and twice as much sending them back to square one with twice the problem. A totally soul destroying feeling.

Now, take a breath. I’m going to hit you with the truth straight up so you can get on with the rest of your life ‘without delusion’. 

It takes time to lose weight permanently.

There, you’ve read it and as soon as you accept it you’re half way there, perhaps even three quarters of the way there. Seriously.

This is one area I specialise in and I specialise in it because I have lived it – both ways. I was on the high stress lose weight fast roller coaster for about 20 years then I got smart and got off. I then got on the low stress long term weight loss train and I choofed along over a reasonable period and lost over 20 kilos. Yee-haa!

So what about you? Do you want/need to lose weight?
If yes, you must start by choosing whether you’re going to get on the ‘fast and furious roller coaster’ or the ’steady and smooth choo-choo train’.
It’s a crucial decision.  

Please, I’d love to hear your stories and thoughts on this. You may just help someone else make the right decision.

PS. I’m here if you need support with your weight loss journey. Email me:  jo@urbansmiler.com

Spring has sprung and so has ‘weight loss fever’.

The month of October is always the biggest month for weight loss related enquiries at my workout studio. About 88% of these enquiries are women and they all want to lose their unwanted kilos in a quarter of the time it took for them to gain them. Ba – bowwww….this is instant failure.

I can’t think of one person who has lost weight quickly and kept it off nor can I recall anyone who has gone on a restrictive diet andor a high intensity exercise regime and felt happier or healthier for it. It always seems to end with a sad face mouthing the words “bugger it’, I couldn’t care less if I look like a hippo”.

I hate seeing people sad because of their weight. I lived life as miserable fatty for years so I know what it feels like and I know the nasty thoughts that create that sadness.  I also know what it feels like to lose weight quickly then put it all back on plus a bit more, I did it plenty of times! It took me years to realise I wasn’t being fair and kind to myself so I changed my thinking and behaviour and am now proud to say I am a ‘happy weight manager’. Here’s what I think about being overweight and about weight loss and weight management:

• If you are in an unhealthy weight range you should lose weight for ‘health reasons’. ‘Health reasons’ encompass everything to do with your wellbeing; physical, mental and emotional.
• The most important factor in long term weight management is ’self esteem’, this is because self esteem fosters self care and when you truly care for your health and well being you will make sure  your lifestyle supports it. 
• Losing excess weight permanently is only possible by making permanent changes to the way you value your health. 
• The best strategy for most people on the planet is to eat a bit less and move a bit more whilst continuing to live happy and fulfilling life.
• The mantra, exercise, eat well and think good thingsis a simple and practical approach to weight management and life in general. Since committing to this mantra I have lost over 20 kilos and the fluctuations since have been minimal.
• If you do needto lose weight make a long term commitment to it and to being positive about the changes it will bring.
• Remember small steps lead to great things – you will achieve your goal by doing little things everyday in support of it. 
• If you are negatively affected by the air brushed images of ‘perfect bodies’ in gossip magazines DON”T BUY THEM!

Losing weight is not a mountainous project that warrants deprivation and high stress. It’s just like managing your finances, it requires a bit of dicipline but does not mean you can’t enjoy yourself.

Now, I must do my workout so I can balance out the indulgences I enjoyed over the weekend. 

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Last Monday I wrote about my ideal week of exercise and it was one of the most popular posts I’ve done to date (‘3 ways to lift your libido’ ranks highly as does ‘The top 10 reasons for becoming a regular exerciser’).

Here is part 2 in the ‘Mantra Series’: My idea of an ideal week of eating; my hope is that it will encourage you to ‘eat well’ every week for the rest of your life and you’ll be so glad to know that eating well most definitely includes all your favourite indulgences.

Breakfast 

I start every day with a banana and a coffee (skim milk). This is part 1 of my breakfast, part  2 is my main breakfast which I usually eat when I get to work.

Most Sunday nights I make a big batch of Bircher muesli which takes me through til Wednesday. I eat it with fresh or tinned fruit.

Fruit toast is another regular breakfast of mine, just with honey & sometimes a smidgen of ABC (almond, Brazil & cashew) spread.

At least one day each week I have what I call an ‘egg pancake’. I crack 2 eggs in to a nonstick pan, break and swirl the yolks around & cook for a couple of minutes on both sides. I eat it on a piece of grainy toast with tomato sauce on.

Mid morning/afternoon snacks (only if you are physically hungry)

I rarely eat snacks because I try to ensure my breakfast and lunch take me through however if I do get hungry I usually go for a piece of fruit, a small smoothie/vegie juice/yoghurt. If you feel reallyhungry it might pay to change what you eat for breakfast, either eat a bit more or a bit better – ie. most commercial cereals don’t keep you going very long, not like a good muesli does.  

Lunch

What I choose for lunch depends on what I have on my agenda for the afternoon/evening but as a general rule I eat a ‘light lunch’ of protein and vegetables.  I will either have a salad, sushi, soup or small sandwich (the sandwiches they make these days are far too big- share it with a friend). I often take left overs to work for lunch.

Dinner

I will always have some form of protein for dinner, mostly fish, legumes & chicken, occasionally a juicy eye fillet. I have no ban on carbs for dinner however I’m careful to keep the portion size in check – no more than a cup of rice, pasta or potato is what I work on.

Drinks

Most days I have a hot water & lemon when I first get up. Throughout the day I only drink water except for a strong coffee when I get to work. I don’t have any fizzy drinks/bottled juices/vitamin waters and generally only drink alcohol on weekends (it zaps me of energy). On days when I’m working late I’ll have an organic vegetable juice in the afternoon.

Indulgences 

My favourite treats/indulgences are dips & crackers, Andrew’s hamburger/chicken souvlaki, ice cream, licorice and mint chocolate. I try to keep my treat nights to 2 per week although I do tend to have 1 piece of licorice after dinner if it’s in the house. NB. I very rarely have treats in the house.

Portion sizes

If it’s fat – I work on a teaspoon/thumb tip

If it’s ‘heavy’ carbs I work on no more than 1 cup/fist

If it’s ‘light’ carbs I work on no more than 2 cups/2 fists

If it’s protein I work on ‘palm of the hand’ size

My philosophy

Eat fresh non-processed food, varying in colour and nutritional value. Eat only what my body needs and occasionally what my mind wants. 

Bon appetite!

Love,

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