This blog post is a summary of my journey over the last 7 weeks during which I have lost 10.5 pounds in weight. It's an ongoing journey. I hope it is at least helpful if you are trying to eat more healthily. So settle in with a glass of water instead of a cup of tea (healthy choices start here), and a biscuit (instead of three). It's a slightly longer post than usual - but I hope it's worth it.
Despite the rain and the wind battering the UK this April; I know what you are all doing. All you women that have a holiday booked this summer; are mentally assessing your wardrobe and your weight.
We all do it. It gets to April. There's a hint that summer is fast approaching. The Easter school break comes and goes; and suddenly, the next big school holiday is the summer one. It's time for heading to the beach and baring that skin in a swim suit. Or bather. Or cozzie. Or bikini. Or any number of other terms for the Lycra filled, no holds barred, shows every blemish and roll of flesh - piece of material that we all insist on wearing.
I'm doing it now; the assessing; not the holidaying. I am sitting here with my entire wardrobe flashing through my brain, knowing I've put too much weight on over the last month due to consumption of at least two chocolate bars a day. I know that I can halt the gradual weight increase by cutting back to my usual one bar of chocolate per day. And I also know, that if I want to loose any weight, I'm going to have to cut out the chocolate all together; remember not to replace it with cakes and biscuits thinking they won't count; and I'll actually have to do some exercise.
I've always said I don't do diets. I don't. Not fad diets anyway. All the methods my friends use: Atkins, Dukan, Slimming World, Rosemary Conley, Weight Watchers. I have heard about them all. I've watched people use them, loose weight, stop the diet, and throw the weight all back on again, until they, once again, start the diet, loose it all, and repeat the process in a yo yo fashion.
If you are happy with the yo yo weight management system, then that's fine. Loose the weight for the summer, put it all on again over winter. Ensure to have two separate wardrobes.
Put I'm not happy with that. I don't want to spend half the year craving food and stopping myself have eating what I love. Life's too short. Besides; that doesn't feel like a healthy long lasting approach to looking and feeling good.
So here's my 'diet'. Here's what I do when I feel I have over indulged for a while and I need to get back on track.
There are two stages:
1. Halt the weight increase.
That means I may feel a little hungry to start with. My stomach will have expanded to accommodate my large food intact, so now I need to teach it to shrink a little again. I need to do the following things:
Cut back on the sweet stuff. Recognising that if I've already had a bar of chocolate today I really don't need another. This doesn't mean I can't. It means I take a second to remember that I am trying to adjust my eating habits slightly and make the choice then.
Making a few more sensible choices. Picking lighter or smaller chocolate bars when I do indulge. Or swapping for a biscuit (just one if I can manage it)
Eating a few more omelettes (because they fill you up for longer and reduce snacking).
Drinking more water; particularly before and during meals. Again because the water fills you up (reducing that hungry feeling) and dehydration is a major cause of bloating. Who needs bloating on top of the bulge?
2. Encourage the weight to fall off
Continuing with the list above, I'll also add these things in:
Have soup for lunch at least once a week. This fills you up (liquid does so more than solids) and thus reduces snacking.
Cut back on alcohol. I love wine; but it is full of empty calories; so I try and have only one cherished glass at a time, with a maximum of one bottle per week if I am trying to loose weight.
Increase the exercise. That means anything from walking to school as often as is feasible, to playing chase with the girls in the garden, to getting out to the gym, the local swimming pool, out on a bike or to a dance or Zumba class. For my review of Zumba click here.
Exercise even whilst doing other tasks. There are stretches you can do whilst getting the dinner ready, arm toning you can do for 3 minutes before you settle down to watch the TV (or even during the adverts!) and bottom toning exercises you can do whilst cleaning your teeth (I always do this! Check out how easy it is here)
And always, always have breakfast. There's an old saying which goes something like; "breakfast like a King; lunch like a Lord and dine like a pauper". The idea is that you need the most calories and energy first thing in the morning to get you going, but hardly need any calories to get through the final 2 or 3 hours between your last meal of the day and bedtime. So eat more at the start of the day to enable yourself to have time to use it up and burn it off. I always have cereal for breakfast; but I've noticed that if I add half a banana to it, in slices, I don't get hungry mid morning.
And my biggest tip?
Use smaller plates. It sounds crazy but really does work.
I am
convinced that one of the prime reasons for women putting on weight when
they settle down and get married (or move in with a partner) is that they begin to eat all their meals with a
man. Men need more calories on average. They eat bigger portions as a
result. If you use the same plate size as them; you'll end up eating
just as much. Which is, of course, too much for you.*
Use a smaller plate. You won't even notice the food you've not eaten. If you are anything like me you'll want to clear the plate. My upbringing means my body is comfortable that it's finished it's meal when the plate is empty; regardless of how large, or small, the plate was. I am used to clearing my plate, and we didn't have second helpings of the main course when I was growing up. There just wasn't any need for making more food that was required.
One final word of advice
If you are trying to lose weight, remember this. To lose weight you have to use up more calories than you consume. You know this; don't even pretend you don't! You know also that it will involve feeling hungry to start with, whilst your body adjusts to smaller portions. This is the stage where you have to be mentally strong and remember why you are doing it.
And once you get to your ideal weight the battle isn't over. Now you need to learn what level of food and exercise you need to adjust to, to maintain a static weight.
So don't do 'A' diet. Do 'YOUR' diet. Find your balance. Enjoy your food. Enjoy your exercise. Enjoy your life.
That, ladies, is my secret.
***
I am 5 foot six inches tall and a UK size 12 (US 10 - conversion chart here) usually. This week I am a UK size 14 (US 12). I weigh 11 stone 5 pounds (72.12kg - conversion chart here) at the moment. I am aiming for 11 stone for a comfortable size 12, but really I'll be happier when I can run around the garden for more than 5 minutes without getting tired.
It's often been said that the appearance of your hair has the most impact on your overall look. You've only got to watch a couple of make-over shows to notice that no amount of make-up will compensate for a poor, unhealthy looking barnet.
So what can you do to maximise your chances of having healthy, glossy hair?
Look to your diet and eat your way to healthy hair. All you mummies out there will know that the body is very good at getting nutrients to the important places first. When you are pregnant, and so nauseous you can barely eat, it's easy to worry about the baby getting the nutrients it needs. But it's likely they are getting plenty - it's just you, your poor body, that is usually second in the pecking order. Your body is pretty clever at prioritising!
Similarly the nutrients you take in will go first and foremost to the vital organs. And unfortunately for our appearance, our hair is a long way down the list. So if your diet is lacking, your hair will certainly be loosing out. It'll be dry and slow to grow, just like a plant starved of water and food.
If you are eating a balanced diet with plenty of fruit and vegetables - come on, you know the score - then you are giving your hair the best chance to grow at it's maximum speed, and be strong and healthy.
And what if you are doing all that, and still have problems? Maybe these tips will help.
Dull hair?
If your hair is really dull it is most likely to be caused by chemical processes like bleaching. The dullness is a result of the cuticle on the hair lifting, instead of lying flat. However, if you haven't processed your hair, you may have a lack of protein in your diet. Try gradually increasing the level of protein you eat (lean meat, poultry, fish, seeds, pulses, nuts and dairy products). Don't do it too fast though. Hair only grows at around 14mm a month (when supplied with appropriate nutrients) and so any changes due to dietary changes won't be noticeable for a good three months.
Thinning hair?
This can be caused by an iron deficiency. Iron is found primarily in red meat and green vegetables and you need roughly 14mg per day.
Also, be aware of any supplements you are taking. If they cumulatively result in a high Vitamin A intake, this can also cause thinning hair and too much Vitamin A is toxic. Try and achieve the nutrients required through an increase in fruit and vegetable intake rather than via supplements if you can.
Suddenly oily hair?
If you have always had slightly oily hair, then it is genetically determined and you can't do much about it. But if it suddenly turns oily check your spice intake. Foods that make you sweat, like hot curries, similarly cause increases in oil levels on your scalp - which sweats too!
Dry hair?
Is your hair normally flyaway and frizzy? This is often due to an essential fatty acid deficiency. Eating nuts, seeds and, of course, oily fish, will help. These foods will also provide the proteins needed to keep the hair glossy.
I hope those tips help. But don't forget the all important cut. A good cut can camouflage a multitude of sins!
For 5 quick beauty tips for busy women click here. For our quick 'jargon' buster - what ingredients are in my skin care products and what do they do? click here.
