5 Steps to Overcoming Weight Loss Failure

Stuck-in-the-armchair Do you feel like it’s impossible to motivate yourself to lose weight? Or when you do you quickly lose that motivation and quit? What if there was a way to get that motivation and keep it; a few simple steps to follow in order to put yourself on the right track and stay there. Would it be worth giving it a go?

What’s going to make the difference?

It’s easy to plod along and accept ourselves as we are, which is fine if we’re truly happy and healthy, but we gain nothing from hiding the truth from ourselves. Kidding ourselves that our clothes have shrunk in the wash or that we don’t notice the additional inches on the waistline every time that we look in the mirror. You know what I mean. We’ve all done it: gained weight but not “accepted” that we have. How often do you ask yourself, “Why is it so much easier to put on than to take it off?” For that reason we often find ourselves not trying because we don’t believe weight loss is possible, but is it though? Or is it because actually we can’t be bothered; it’s just too much effort? To lose weight not only requires effort but it also takes time, planning, determination and lots of willpower, and sometimes the fear of failure can be overwhelming. All we focus on is that it didn’t work before so why should it be any different this time? “What’s going to make a difference?”, I hear you ask.

Move out of the comfort zone

So perhaps on this occasion we decide that staying the way we are is a better option, that way you haven’t failed and you won’t feel like you’ve let anyone down when you don’t succeed. But come on isn’t that the easy option, the safe option? To stay the way you are keeps you within your comfort zone and sometimes that feels like a good thing. Ask yourself, “When was the last time I took myself out of my comfort zone?” And not just with weight loss or fitness goals but in your everyday life? Staying the same is easy and comfortable, but life would be boring if we didn’t challenge ourselves occasionally. So if you do need to lose weight and want to then you have to step away from the comfort zone. Be brave. The easy option is to stay as we are. So take pride in yourself that you are setting yourself this challenge and making yourself potentially feel vulnerable. (NOTE: Need help getting motivated? See our ‘Ultimate Diet Motivator Tool’ to set priorities and build a Support Network? You can download it here.)

Be realistic

Don’t say, “I want to lose 5 stone”. Instead make it half a stone and then set the next goal once you’ve achieved the last. Set yourself a realistic goal, one that you truly believe you can achieve. Take it one day at a time, one meal at a time and slowly your confidence will build and you will start to believe that you can and will achieve those goals that your set for yourself. That takes real effort and makes you a true success, even if there are wobbles along the way, always remind yourself that you will be the one feeling the benefits and at some point in the not too distant future all your dreams will come true. That may sound dramatic but when your life is not affected by your weight on a daily basis that really is how you are left feeling. Take it from someone who knows. For the last 8 years my life has benefitted daily from my weight loss. My only regret is that I didn’t take my own advice and take control of my escalating weight 15 to 20 years earlier. So please, if you’re not happy with the way you are don’t leave it any longer. Do it now! Do it for you and your health. Stop fearing failure and the unknown. Take yourself out of your comfort zone and very soon those clothes will start to be feeling a whole lot more comfortable and your life will improve in many, many ways.

5 Steps to success

Here are our five key steps to overcoming weight loss failure.

  1. Make a decision right now to go for it.
  2. Move out of your comfort zone.
  3. Set short term realistic goals.
  4. Tell yourself that you can do it and don’t be afraid of failure.
  5. Make a plan of what you going to do differently.

Ultimate Diet Motivator Tool Write them down or print them off and stick it on the wall where you’ll look at it everyday. Comment to let us know that you’ve signed-up to success and let us know how you’re getting along. This article was contributed by Jo Butcher, owner of Jo’s Fit4All Classes.

We Reveal How to Defeat Boredom the Diet Destroyer

Boredom is the diet destroyer. Boredom with lifestyle, boredom with food, meals and cooking – all very common reasons why your weight loss plan can fail.

So what can you do to beat the boredom beast?

Losing weight successfully isn’t just about a good diet, but also about having a good attitude. Even if you have been dieting successfully for a while, it never hurts to take stock of how you feel about your weight loss programme.

Let’s do a quick review of your programme now.

Boredom with lifestyle

Being bored with your lifestyle often leads to the inability or reluctance to do something different and more enjoyable, because you’ve forgotten how. Perhaps you’ve become stuck in a rut.

So what can you do?

We suggest that you take this opportunity to look at your priorities and answer these questions:

  • Do you want to be healthier?
  • Do you want to be slimmer?
  • Do you want to have more energy?
  • Do you want to eat the right foods?
  • Do you want to do more exercise?

If you have answered ‘Yes’ to any of these but don’t know where to start, have one day when you switch off your TV for two hours and go and do something more interesting instead. Whether it’s going for a walk with the dog, seeing a film or visiting the zoo; whatever you choose should be enjoyable and something to look forward to.

Make a decision now to do something different to break up your routine.

(NOTE: Need help getting motivated? See our ‘Ultimate Diet Motivator Tool’ to set priorities and build a Support Network? You can download it here.)

Boredom with food

There is no reason why your diet food should be boring or bland. There are thousands of places to go to find different meals, recipes and ideas to tempt even the most jaded palate. Our weight loss coaches are constantly providing suggestions to people on how to spice up their meals to combat diet fatigue.

The problem is that we do tend to eat the same small selection of meals because it’s easy. No wonder we get bored and drop off the diet. The way you eat now is probably no different to how you ate before you started your diet. But it‘s almost always the diet that gets the blame if we get bored with the food.

Here are four boredom-busting tips for livening up your diet:

  1. Try something different! Eat something that you’ve never eaten before.
  2. Increase the variety of your regular meals. Add in at least one new recipe to your weekly plan.
  3. Select easy to prepare recipes (this is especially important if you don’t like cooking or haven’t much time)
  4. Make time to select and plan those new recipes

Adopting a more positive attitude will accelerate you towards your goal. It is vital to stay focused on the reasons for your diet, especially when you are feeling your motivation ebb.

Keep visualising yourself slimmer, looking healthier, younger and having more energy and zest for life. This will help you to choose the right foods.

Don’t let the TV win. Get out in the wind and blow those boredom thoughts away.

By tackling the boredom-beast head on you are more likely to succeed.

Do these things and you will be back on the right path sooner than you think!

Why not try planning your weekly meals using the Healthy Food Guide planners. And don’t forget to create yourself a ‘Weight Loss Motivator Plan’ if you haven’t already done so. Use the ‘Ultimate Diet Motivator Tool’ to do this.

Ultimate Diet Motivator Tool Download

This article was kindly supplied by Susan Booth, owner of Alive Fitness based in Derby.

© Copyright 2015 Find My Fitness.

Secrets to getting more fibre into your diet to stop constipation

So why do we need fibre?

Fibre is an important component of a healthy balanced diet.

We get fibre from plant-based foods, but it’s not something the body can absorb.

This means fibre is not a nutrient and contains no calories or vitamins.

Fibre helps your digestive system to process food and absorb nutrients. Fibre can help to lower blood cholesterol. Fibre makes you feel fuller and so helps to control your appetite.

Are all types of fibre the same?

No! There are two types of fibre: insoluble and soluble.

Insoluble Fibre

It helps your bowel to pass food by making stools soft and bulky.

This type of fibre helps prevent constipation.

Insoluble fibre is found in the following foods:

  • Beans
  • Brown rice
  • Fruits with edible seeds
  • Lentils
  • Maize
  • Oats
  • Pulses
  • Wheat bran
  • Wholegrain breads
  • Wholegrain cereals
  • Wholemeal breads
  • Wholemeal cereals
  • Wholemeal pasta
  • Wholewheat flour

Soluble Fibre

This type of fibre lowers cholesterol levels and controls blood sugar.

It can be found in all fruit and vegetables, but the following are rich sources:

  • Apples
  • Barley
  • Citrus
  • Oats
  • Pears
  • Strawberries

How much do I need?

Current advice says adults should aim for 18g fibre a day. Most of us eat less than this, and the British Nutrition Foundation puts the average adult intake at 14g.

How much fibre do foods contain?

Breakfast cereals are our most usual source of dietary fibre. Below are some examples of other foods, so you can compare fibre content. You can also check nutrition labels to find out how much fibre something contains.

What’s good?

The British foundation has issued the following guidelines for labelling food.

  • High Fibre should contain 6g fibre per 100g or ml.
  • A source of fibre should contain 3g fibre per 100g or ml.
  • One portion penne pasta (90g dry weight): 2.3g fibre.
  • One portion wholewheat pasta (90g dry weight): 9g fibre.
  • One bowl Healthwise Bran flakes (30g): 4.5g fibre.
  • One bowl fruit and fibre cereal (30g): 2.7g fibre.
  • One slice (28g) white bread: 0.8g fibre.
  • One slice (28g) wholemeal bread: 1.9g fibre.
  • One portion (80g) lentils: 1.5g fibre.
  • One orange (160g): 2.7g fibre.
  • 80g boiled cabbage: 1.7g fibre.

How do I increase dietary fibre?

Because fibre is central to your bowel health, be careful about suddenly increasing your intake and overburdening your digestive system.

You should only aim for a 5g increase over a three to five day period, and drink plenty of water for it to be effective.

Make sure you get both forms of fibre in your diet.

Tips for healthy living

  1. Start the day with a high-fibre cereal or try this recipe for muesli. Mix oats, bran flakes, sesame seeds, sunflower seeds, nuts, and assorted chopped dried fruits.
  2. For something a little crunchier, toss the oats, seeds and bran lightly in oil, add honey and bake at 150C for 45 minutes. Add the dried fruit and nuts last.
  3. Add lentils, pearl barley, brown rice or cracked wheat to casseroles and soups.
  4. Finish a meal off with an orange or have a citrus fruit as a mid-morning snack.
  5. Replace white bread with wholegrain and seed loaves, they have the highest fibre and nutrient content.
  6. Oats contain both soluble and insoluble fibre. They are cheap, easy to prepare and delicious when eaten with a fresh sliced banana and maple syrup.

This article was kindly supplied by Caroline Ward, owner of Love My Fitness based in Kent.

© Copyright 2015 Find My Fitness.

 

Would you Adam or Eve it?

Apples have been tempting us since the garden of Eden.  Fat free and fibre rich, they are handy sized packs of energy for tucking into lunch boxes, conveniently packaged in their own silky skin, and satisfyingly crunchy and sweet.  They have a low glycaemic index, which means they release glucose into the bloodstream slowly and so keep hunger pangs at bay for longer.  While they are a good source of vitamin C the amount varies between varieties and freshness. Research shows that a flavonoid (quercetin) in apples can apple lower blood cholesterol.

Years ago, during the cold winter months, apples were often the only fruit available and were carefully packed in newspaper or straw and stored.  In the 40s and 50s my father had an old chest of drawers in the garden shed where apples and pears from local farms and our own single tree were carefully kept in their straw blankets away from frost. Then as soon as the stored fruits began to shrivel in the spring they were baked in their jackets and dolloped with custard, packed into pies, stewed to accompany meat and stuffed into dumplings.  In Autumn hard working housewives made windfalls and crab apples into chutneys and jams and jellies, homemade and very potent wine and cider.   Scrumping for apples was a favourite pastime of many a small boy (and girl).

The hundreds of varieties easily available all the year round now present a diversity of smell, flavour and texture  Each variety has its culinary virtues.

The Bramley is the classic English cooker – green-skinned, and slightly acid-fleshed, it melts to a soft smoothness as a sauce for pork and ham. As it’s pectin-rich, it makes lovely jelly to flavour with herbs. Simply chop the whole fruit, cook to a purée with enough water to cover, drain through a cloth overnight and boil up the juice with its own volume of sugar until setting point is reached (dab a drop on a saucer and push with your finger: when it wrinkles, it’s ready). Stir in some chopped mint, thyme or tarragon, pot and seal.

Cox’s Orange Pippin bakes fluffily: simply core, stuff with raisins, drizzle with honey and cook in the oven along with the Sunday roast.

Egremont Russet – citrus-scented, and light-fleshed , ideal with strong cheese (not that we should have this regularly!) and  delicious when cooked  with cloves and cinnamon.

Discovery and Spartan – both sweet, crisp-fleshed, and scarlet-skinned. They have a faint flavour of raspberries and are gorgeous with duck or game or added in chunks to a chicken casserole near the end of the cooking time.

Fiesta (also called Red Pippin) is a cross between Cox and the crisp American variety Ida Red, has all the virtues but is a better keeper than Cox.

Granny Smith is beautiful with broccoli or red or dark-leaved cabbages.

Golden Delicious holds its shape when cooked and  won’t collapse when pushed whole into a chicken or turkey with a moistening stuffing.

Gala from New Zealand, is similar to the Golden Delicious and available in petite size.

Empire, an American variety, is an all-rounder.

When choosing fruit, examine carefully for bruising or wrinkling, judge juiciness by the ratio of weight to volume in your hand, and use your nose to select for fragrance. Don’t discard any apple that has spent too long in the fruit bowl – just cut out the bad bits and cook the rest.  It may not have all the virtues of a fresh one but will certainly be worth eating with chicken or pork.

This article was kindly supplied by Susan Booth, owner of Alive Fitness based in Derby.

© Copyright 2015 Find My Fitness.

Do you drink enough water?

We all know water is good for us but do you know why? Water is our body’s main component, making up on average 60% of our body’s weight, hence every system in our body is dependent on water. If we don’t drink enough it can lead to dehydration and even mild dehydration can drain our energy, make us feel tired and hinder weight loss. Benefits of water:

  • Protects organs and tissues by flushing out toxins
  • Carries nutrients and oxygen to our cells
  • Regulates our body temperature
  • Helps to prevent constipation
  • Provides moisture for our ear, nose and throat tissues
  • Lubricates our joints
  • Lessens the burden on our kidneys and liver by flushing out waste

On a normal day our bodies lose approximately 2 ½ litres of water through breathing, sweating and other bodily functions. On a very hot day or when we’re exercising we lose even more. In order for our bodies to work properly we must replenish this lost water supply by consuming beverages and foods that contain water. Food usually accounts for 20% of our total fluid intake, so if we consume 2 litres of water or beverages such as low calorie squash, coffee, tea including green teas, fruit teas or rooibos/redbush tea each day (a little more than 8 cups) along with our normal diet, we will typically replace these lost fluids. If you are feeling thirsty, listen to your body. It is telling you that you need to be having a drink. Another good guide is to look at your urine. It should be either colourless or of a pale yellow shade and there should be plenty of it. If it is dark in colour, has a strong odour or there’s not a lot of it, then you really need to start drinking more. If your weight loss isn’t as good as you feel it should be, then it could well be worth increasing your fluid intake if you know you don’t drink enough. In my personal experience I know that the weeks where I am drinking adequate amounts of water, they are the weeks where I achieve good weight loss. This article was contributes by Jo Butcher, owner of Jo’s Fit4All Classes. Copyright findmy.fitness 2015. All rights reserved.

Top 10 foods to improve your mood

The nights are drawing in and you may already be feeling a little blue with less of that lovely sunlight. Here’s our top 10 foods that will lighten your mood and help kerb to blues.

1. ORGANIC MEAT

Organic Meat

Organic Meat – it’s higher in omega-3 and eating it regularly is said to cut the risk of depression by 50%

2. CURRY

Curry

Curry – Turmeric, the main curry spice increases levels of a substance called BDNF in your body, low levels are linked strongly to depression.

3. MACKEREL

Mackerel

Mackerel – Not just a great source of omega-3, it also boosts the levels of the brain chemical GABA, which helps to block feelings of anxiety & stress.

4. RED PEPPERS

Red Peppers

Red peppers – Research from Germany shows we calm down quicker when vitamin C levels in our body are higher – peppers are a great source.

5. BLUEBERRIES

Blueberries

Blueberries – Participants in a recent study noted a 15% improvement in their moods after eating a portion of these depression busting powerhouses.

6. WHOLEGRAIN CARBS

Wholegrain Carbs

Wholegrain Carbs – They keep blood sugar levels stable and help to balance essential chemicals in the brain.

7. DARK GREEN LEAFY VEG

Leafy Greens

Dark Green Leafy Veg – High in Folate, which helps the production of mood-boosting neurotransmitters.

8. BEANS

Beans

Beans – A rich source of the amino acid that your body uses to create the feel good hormone serotonin.

9. ORANGES

Oranges

Oranges – Rich in a substance which helps your brain make mood-boosting serotonin.

10. EGGS

Eggs

Eggs – They contain vitamin B which is known to lower the risk of depression.

Fitness Pilates

New Fitness Pilates Classes Opening in Clanfield

I am delighted to announce the opening of my new Fitness Pilates Classes in Clanfield starting on Wednesday 7th October. 

Classes are suitable for everyone whether you want to lose weight or get fit; we have an option for you.

Fitness Pilates aims to identify basic postural imbalances. Pilates based exercises:

  • Increase muscular balance and strength
  • Improve posture
  • Improve Core and Back Strength
  • Makes you fit for life
  • Fitness Pilates is great for central body toning and is a great way to stregthen weak areas. the session are suitable for beginners and advanced.
  • Why not give it a try.

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Fitness Pilates

Clanfield Memorial Hall

South Lane

Clanfield

PO8 0RB

Fitness and Optional Weigh Class Wednesdays 7.30-8.30pm Weigh & Exercise £6.50 Exercise only £4.50

Fitness Pilates 8.30-9.15pm approx

£5.00

To Book please call Alison 02392 353001 or email [email protected]

 

Which exercise might suit you?

There’s no doubt that keeping active makes us feel more energetic. But there are other more specific benefits, including helping to:

  • manage high blood pressure and angina
  • keep you at a healthy weight
  • maintain regular bowel movements
  • stimulate a poor appetite
  • strengthen muscles and bones, reducing the risk of falls and fractures
  • ease discomfort if you have arthritis or Parkinson’s

Regular exercise also boosts the brain chemicals that lift your mood and make you feel happy – so it can be a good way to deal with stress and anxiety.

The 4 building blocks to being active

Developing and maintaining stamina, strength, flexibility and balance are particularly important as you get older, and can help you carry out everyday tasks more easily, as well as enjoy activities more.

Stamina helps you to walk longer distances, swim and mow the lawn.

Strength helps you to climb stairs, carry shopping, rise from a chair and open a container.

Flexibility helps you to bend, get in and out of a car, wash your hair and get dressed.

Balance helps you to walk and climb steps confidently, stand from a sitting position and respond quickly if you trip.

Different activities bring a different range of benefits, so try a variety of things. Finding something you enjoy means you’re more likely to do it regularly.

Exercise Table

You don’t have to be moving around to benefit from exercise. Chair-based exercises, which you can do sitting or holding on to the back of a chair, are ideal for improving muscle strength and flexibility. You can watch videos online that demonstrate chair-based exercises.

If you’re physically able, but find yourself sitting in front of the computer or television for hours at a time, try to break it up and build activity into your day.
Why not go for a short, brisk walk around the garden or in the street after writing an email or finishing another task where you’ve been sitting still.

However, if you have a health condition that makes moving about difficult or painful, such as Parkinson’s, arthritis or osteoporosis, always consult your GP for help in choosing the right exercise for you.

They may be able to suggest suitable activities and may know of special exercises or classes for people with these health conditions.

This article was kindly supplied by Ali Cannon, owner of The Active Weigh based in Bracknell.

© Copyright 2015 Find My Fitness.

Will hot flushes, mood swings and other symptoms of menopause halt when my periods are finally finished?

A question I am asked regularly. Though you may have some idea of what’s in store for you as you head toward menopause, the stage of life when the ovaries stop producing eggs and menstrual cycles dwindle, you may not quite know what to expect when your periods are officially over. A woman is medically defined as being in menopause when she has not had a menstrual cycle for at least 12 months.  At that point, the transition into your non-child-bearing years is complete.

After Your Period Stops

Unfortunately the permanent end of menstrual periods doesn’t necessarily mean the end of bothersome menopause symptoms. The symptoms typically associated with menopause, like hot flushes and mood swings, can occur for some time both before and after that point. Women who have reached menopause can expect menopause symptoms to become worse than they were during perimenopause (the period shortly before menopause). Experts don’t know exactly why this happens, but it’s believed to be related to the hypothalamus, the portion of the brain that regulates temperature. The hypothalamus is acutely responsive to oestrogen. Leading up to menopause your oestrogen levels fluctuate. When they’re high, you don’t have symptoms. But when you go into menopause and there’s a complete lack of oestrogen, you start to notice those symptoms more.

Managing Menopause Symptoms

Replacing the missing oestrogen in the body with medication can help relieve hot flushes and night sweats. The simplest way to take control of your physical symptoms is to stay in good health such as taking regular exercise, developing healthy eating habits and getting enough sleep at night. All can help a woman stay stronger, which makes her more able to withstand the changes that occur as oestrogen levels drop. Women who do these things are less likely to be bothered by hot flushes, and they get less of them.

The Most Important Part of Post-Menopause Life

Along with the physical changes that occur after menopause, women may need to improve their health-care routines. Postmenopausal women are at greater risk of heart disease, so it’s important to redirect your diet toward healthy-fat foods and lower your salt intake — this will reduce your risk of illness. As part of your routine check-ups, you should have a blood test at a minimum of every five years until age 50, and then at regular intervals. Your doctor will recommend what that interval should be based on how high your cholesterol is, if you are on cholesterol treatment, and on other cardiovascular risk factors that you may have, such as hypertension or obesity. Women should also have their bone density checked once every two years to spot early signs of osteoporosis, a weakening of the bones. Postmenopausal women are particularly at risk for this condition: Research shows that up to 20 percent of bone loss can occur in the first five years of menopause. Oestrogen is one of the best stimulators of bone growth. The risk of osteoporosis is very low before menopause, but post-menopausally fractured hips and problems related to bone density are very likely.

This article was kindly supplied by Susan Booth, owner of Alive Fitness based in Derby.

© Copyright 2015 Find My Fitness.

Common Sense Weight Loss Tips (Part 2)

Research shows that a person can lose weight just by practising some common sense weight-loss ideas. Changing how you think about dieting and your health will help you to lose weight sensibly and keep it off. Here are the next five of our top-ten common senses tips for losing weight. All are suitable for young, middle age and elderly people.

Eat high fibre foods: These are excellent at boosting your weight loss. Studies indicate that these foods help to slow the breakdown of nutrients, thereby reducing the release of sugar into the blood. High levels of sugar in the blood increase your level of insulin, which can promote weight gain and the storage of fats.

Avoid eating processed foods: a lot of processed foods are high in fat, sugar and white flour that will hinder your weight loss. Avoid foods such as processed meat, high-fat crisps, biscuits and chocolate.

Regulate your alcohol intake: Alcohol contains empty calories (containing no nutrients); reducing your consumption is an excellent way of boosting weight loss.

Weigh weekly: avoid the temptation of weighing yourself too regularly. Weight loss is a process, and you should take some time before weighing. Weighing yourself every day can be misleading and may make you discouraged, resulting in you wanting to give up.

Replace unhealthy food: keep away from unhealthy foods whilst doing your shopping and replace them with healthy ones. One drawback of a weight-loss plan is that you may have to avoid eating some foods you really love. Try to eat more fruit, vegetables, seeds and nuts instead. Stick to the guidance of your weight-loss instructor!

So, this week:

  1. Build some fibre into your diet
  2. Skip the processed foods
  3. Set yourself a sensible alcohol quota (or abstain)
  4. Go to your weekly weigh-in and resist having a sneak peek
  5. Try some new healthy foods to replace your usual treats!

© Copyright 2015 Find My Fitness.