Sunday 24th June 2012 – The one where I …Talk about the weekly meeting and want to say it how it is

Staying Slimmer in the Summer

This weeks meeting was about discussing the pitfalls relating to weight loss during the summer months and strategies of how to overcome these

 

Quite frankly here in the UK we have not had the greatest summer (here is hoping we’ll at least get some sun!) but despite the miserable weather (torrential rain and flash flooding) many of the challenges we face following a weight loss plan are exacerbated during the summer months.

 

Socializing:  

When the sun comes out, tops come off and we all head outside to a beer garden/back garden.  It seems totally counter intuitive sitting in the sun drinking alcohol, but it is a lovely way to spend an evening, especially if you have had a long day at work.  As such there is a pitfall where you may end up drinking more than you usually would, on a day that you wouldn’t usually drink.

Britain is not a nation of barbeque heroes, however when there is a glimmer of sunshine (and indeed when there is not) the barbeques of the UK come out in force and then to proceed to char any number of food stuffs over hot coals. 

It is also at these occasions that over eating/drinking can occur.  Generally speaking barbequing is a healthy way to cook and you often have a number of salad choices.  But how many of us stop at just one burger (veggie or otherwise)? Or Sausage? Corn cob?  I do find this peculiar that when at home very few of us would make ourselves a ‘platter’ of food, with numerous burgers, sausages, fish, chicken etc?  Most of us would stop at one or two; the idea of eating outside/standing up seems to do very peculiar things to people appetites.

So what to do?  It would be so easy for me to say ‘Don’t drink, don’t eat’ but personally that isn’t what I’d do and I don’t want to be hypercritical.  So let’s get back to basics, Weight Watchers is not a diet it is a healthy eating plan, and within that plan you can have anything that you want (in moderation of course), so if you want to head out for a post work drink, do it.  Only make sure you put it on your tracker.  If you want to eat 4 spicy bean burgers (really do you WANT to eat 4 spicy bean burgers, REALLY?!) put it on your tracker, follow your hunger signals, look out for filling and healthy options, use your 49 weekly points, be a bit more active too make up the shortfall.

 Just because you are going out with your friends it doesn’t mean that you have to stuff your face with wild abandon, but equally you don’t have to be the party pooper, sitting in the corner drinking water and nibbling on bread sticks complaining you can’t eat anything because you are on a diet. 

Use some common sense and if you want to, you can stick to the plan and you can still lose weight, if you want to splurge and put on a few pounds, that is OK too.  Just don’t be too upset when the inevitable happens and you gain a few  (did you really believe that old adage that if you eat standing up it don’t have any calories!)

Holidays:

Ahhh the all inclusive holiday, a newish invention that has been the bane of holiday waistlines across the UK.  OK yes very often all you can eat, you are not in control of what is being cooked, you want to relax, Fuck the Diet!

 

Although you are not in control of what is being provided, you are in control over what you are actually going to eat. 

You need to have realistic expectations about what you want to see on the scales when you get back from holiday.  When we are on holiday you want to relax, and part of that is indulging in little treats.  But ask you self the question, how much do I want to gain?  And be honest, do you really want to gain 10 Lbs over 1 week?  10 Lbs that’s has taken you 5 weeks to lose?  If that is OK with you, great, if it isn’t what can you do as damage limitation?  Move more (swim I the pool not just sit by it), eat in moderation (yes it is ‘free’ but does it really mean you have to eat three of everything?), don’t drink alcohol during the day limit it to the evening (this is a health issue as well as a weight issue).

Relax and have fun, you don’t necessarily want to be thinking about your weight whilst you are on holiday, but do you really want to wake up every morning of your holiday with a hangover?  Do you really want to have to consume a family pack of Rennies to deal with your food hangover?  Treat your body well, you only have one of them.

Self Confidence: 

During the summer months self confidence can take a little bit of a nose dive.  During the cooler months you can hide yourself away a bit under layers of clothes if you do not feel confident about your body.  In the summer with shorter sleeves, shorter hemlines and fewer layers, our well constructed armor of clothing gets removed.  You don’t have to have issues with your weight to feel this pressure; recent shocking studies have found that 90% of women feel unhappy with their bodies.  However when you are struggling with your weight seeing others wearing clothes you wish you could wear can knock a little bit of the wind out of you, especially when you may feel sweaty or be suffering with chafing (yes people I said chafing!).

 Quite frankly unless it’s indecent you should be able to wear what the hell you like and say bollocks to anyone who may have a problems with it.  There are plenty of ‘larger’ folks who are out there who wear their bikinis/shorts et al with pride.  I feel so jealous of this self confidence.  I know that I am not alone about feeling that my wardrobe choices are limited because of my size.

I love clothes, I like to bust out some interesting clothing combinations, just because I am chunky it doesn't mean that I am any less interested in fashion/beauty, and in fact I am probably more aware of it as I want to make sure that the clothes I do pick look good and flatter.

If any of you are like me, when my self esteem takes a crash I go for the ‘comfort’ of food.  Lots of it.  Full of salt sugar and saturated fat. This can really knock any weight loss efforts I have made out of the window.

This point is a really tough one to overcome, but I want you to remember that most women short/tall/fat/thin have body issues, just because someone is smaller doesn’t mean they have any fewer body hang ups than you do and don’t feel any less self conscious.

So my advice here? Treat yourself well, don’t punish your body because it doesn’t look the way you want it too. It is really hard to say to people 'Love your Body' because it is such a hard thing to do, but do look after it and treat it well. Show off the bits you like. Stop comparing yourself with others.

I wish I was taller, had longer legs and smaller thighs. All of the wishing in the world is not going to change anything.  But I have luxurious hair, pert bosoms and a cracking arse (pun intended).  Take compliments, when people say you look nice, don’t think they are taking the piss, accept, it will make you feel a whole lot better.

OK I’ve been dwelling on the negatives but what opportunities does the summer give us to help us boost our weight loss?

Setting goals:  Some times the summer can knock our self confidence a bit (see above) but rather than let it batter it down, use it as a time to set yourself goals for next summer.

 There was a time when, come the summer months, I would be firmly ensconced in jeans, no matter what the weather, feeling hot and uncomfortable.  After joining Weight Watchers the following summer I was wearing skirts and dresses with leggings, this year I have been bear legged, and next year?  I am planning to make next summer the year I wear shorts (not short shorts, lets not get crazy).

Summer is a great time of year to visualise yourself next year.  Lets be realistic having images of myself looking as good as Kelly Brook in a bikini is slightly over reaching, but setting yourself realsitic goals is something we can all do.

Getting Active:  OK up until now (the sun is currently shining and it’s about 20 Degrees Celsius out) getting active outdoors has not been too appealing, but with the onset of the sunny weather getting active is hardly a chore.  Taking a walk in the evening sunshine rather than sitting on my arse watching TV is a pleasure.  Going for a bike ride to/along the seaside, playing Frisbee with the kids in the park, taking the dog for a walk in the woods, these things become something to enjoy when the sun is shining and not a chore it is a joy and an excuse to revel in the good weather that we get too infrequently in the UK.

It’s also a great opportunity to get out in your gardens (yes gardening is an activity too) weeding, planting, pruning and colleting the fruits of your labors (literally).  Washing the car, some vigorous scrubbing buffing (Ooo Sexy lol).  Clearing the guttering, up and down ladders (Not quite so sexy).  Having a go on the kids bouncy castle (strap’em down ladies), running away from a freighted heard of sheep.  Just because you are not wearing gym gear doesn’t mean it’s not activity.  Like the advert says every little helps.

Healthier Foods:  Summer is the fruition of the growing season and at this time of year there are so many fresh fruits and vegetables that are coming in to season, so not only are they low in prop points they are tasty and generally cheaper!

Summer weather is when I WANT to choose lighter (as as a consequence healthier) meals.  Salads are often unappealing in winter months, but with a plethora of fresh veggies and warmer weather salads is my meal of choice when the sun comes out.

 So when you are eating out or shopping in the super market, do you really want to eat the same foods that you can eat at any old time of the year?  Crisps, chocolates, pasties, cakes? When you can eat foods that are only going to be at their best for a few months/weeks of the year?  Buying local and in season, not only tastes wonderful, but helps the local economy and also you own pocket.

So like everything, taking on the summer is all about balance.  Yes there will be challenges, but that is true with everything in life.

Make the most of the sunshine, its not going to be long before (more) rain and autumnal weather return to our shores.  Get outside and enjoy it!

Do you find it easier to be healthy when the sun comes out?  Do you have any ideas of healthy activities/foods to make the most of this summer?

12 Things for 2012

12 Things for 2012

Last year I set out in January with a list of things to do/achieve, the majority of which I achieved.  Unlike resolutions I haven’t set these in stone, they are just a list of things I want to get done at some point.

1.    To Finish 2012 at a lighter weight than I did 2011.  I have always been rather wary of setting myself unrealistic expectations in relation to my weight loss.  However after the spur my ‘Birthday Weight Loss Challenge’ gave me, I think that setting specific targets with dates attached will be motivating rather than disheartening.  I have set specific goals related to my weight loss over the year, but my main ambition is just to end he year lighter than I entered it.

2.    Wear a size 14 Bridesmaids dress.  I haven’t just said this for the hell of it.  I have been asked to be a bridesmaid for my lovely friend Sarah (who I met through Weight Watchers).  The wedding is planned for December, and having hovered around a 16 (sometimes bigger sometimes smaller) I would love to get in to a 14 in time for the nuptials.

3.    Run (not walk) a 10K.  To run a 5K was something I achieved last year.  This year I want a bit more of a challenge, so I think a 10K will offer me that.  Wish me luck, I think that this going to be hard!

4.    Go on a Date.  Last year I set a task of ‘developing a love life’.  This was a little ambitious, as I had no Idea of how to start.  This year I still want it on my list.  I have been single for such a long time it is quite frankly unhealthy (and a little bit sad).  So I have set my target low… 1 date, in the whole 12 months… I can do that… Can’t I?

5.    Drink More.  I feel that I am perpetually dehydrated; I do not drink enough, of anything, in the day.  I am not going to state the stupid figure of 8 glasses of water per day, totally unappetizing, but I want to make sure I have at least 3 drinks whilst at work.  I have previously got home to realize that I have not had a drink all day.  If I’m not careful my kidneys are going to start to protest.

6.    Get more involved online.  This one is borrowed from it sux to be fat.  I have been really lax in getting involved in the blogging community, commenting on blogs, discovering new blogs, posting in my facebook group and tweeting.  OK it’s not like I have a massive following, but what is the point in writing a blog if I don’t get involved.

7.    Drink less coffee.  Anyone who has seen my daily food posts may notice that I have a BIG love for Costa Skinny Cappuccinos.  The benefit of having a point’s card is that occasionally you get a free coffee.  I have been getting a lot of free coffees.  Instead of having my ‘once a week’ post weigh in coffee, I had been visiting 2/3 times a week.  This can’t go on! Drinking a double shot at 6pm generally means I am not getting to sleep until late.  I’m past 30 now; I need all of the beauty sleep I can get!  So bye bye mid week coffee.

8.    Write on my Blog.  This one is related to number 6.  I started this blog and then had a big gap when I failed to post anything.  I hate that when I am following a blog, so why on earth should I do that myself.? It may be a bit ambitious to say I will post every day (although if I am feeling super motivated I may well do) so I am going to aim to post at least once a week…Hopefully

9.    See my friends more.  Last year with family illnesses, I spent most of my time off at home with the parents looking after them.  Quite frankly I neglected my friends, both at home and far and wide.  I stopped texting, Facebooking, calling and I didn’t go visiting.  So I am determined to make more of an effort with texts, phone calls, letters and visits this year…weather they want to see me or not!

10.          Read more books.  I love books and reading, but I am so sporadic in doing so.  I’ll go through a phase when I will read a book a week for 2 months and then not pick one up for another 3.  I also tend to go for the familiar tomes I have on the shelf, even though I have a little stock of books I have not read.  So I will aim for a book a month, and make reading part of my routine.

11.          Carry on with all of the things I achieved in 2011:  Well why bother doing them if I’m not going to keep it up!

12.          Be happier at the end of 2012 than I was at the end of 2011.  2012 is looking bright, granted it is only the 5^th, but what the hell, start as you mean to go on!

 Happy New Year everyone!

Kicking the Habit (Originally Posted 7th February 2011 on WeightWatchers UK)

Meeting Topic: Habits
This weeks meeting topic was about habits, and it got me to thinking about the habits I have developed since starting WW and bad habits I have yet to kick.

I am the first person to state that I am a rubbish weight watcher. I really am, most other people would be at goal already, but here I am two pounds lost, then one back on. Many people would question why if I am sooo rubbish, would I still bother turning up every week? Well although I am rubbish WW has helped me develop some healthy Habits;

1. Going to WW Meetings: Who would have thought I would enjoy getting up early on a Sunday morning?! Going to meeting s is no doubt now a habit, even when I am not in the same town I make the effort to get on the train to head back for my Sunday morning meeting. If nothing else it means that I am not at home eating lol.

2. Drinking skimmed milk: I have had this for so long now I do not think I could ever go back, it is now automatic. Gone are the days I would race my brother and sister to the kitchen to see who would get the top of the milk on their frosties.

3. The Sunday Coffee: Sunday is my day; once the meeting is over I take a walk in to town and head to Costa for a skinny cappuccino. This may not sound like the best habit in the world, but it is what I do there that is. I am usually there for about an hour, and I read my ‘your week’, and then sit and plan my meals for the week, writing a shopping list as I go, and then write down my ideas for my upcoming blog post. It’s relaxing and proactive at the same time. On those Sundays I don’t manage my coffee, I often don’t manage to plan, make a shopping list or actually do any shopping, which mean I then end up eating what ever ready mean I end up finding at Tesco Metro on my way home from work.

I do have some habits that have been hard to shift and I am not sure how I am going to do it;

1. Emotional eating: When I am upset or stressed, food is my comfort. Granted I have been much better but I cannot currently get over it. I don’t have enough emotional support to be able to say I will no longer binge eat when I am feeling unhappy or stressed.

2. Not eating Lunch: I often just don’t have time, but I should try to make some more difficult though it may be. Although it is easy to think I am saving points by not eating during the day, not eating lunch mean I am very hungry when I get home from work. In turn this often means I do not make the best food choices when I get home, snaking on something accessible (and high in points) whilst I am making my dinner.

As well as my existing habits I was also thinking about things I should be doing, and habits I should work on developing.
1. Exercise: I need to develop a habit to exercise more and regularly. A habit takes 30 days to form apparently so I need to think of something that I can do on a daily basis.

2. Eating Fruit: Yes I do love fruit, but when it comes down to it I would rather snack on Haribo than on fruit (despite its 0pp). Eating fruit as a snack is still not appealing to me and it is a habit I need to develop if I want to be any good at this WW lark.

There are so many habits that I have that are sabotaging my weight loss efforts, my next challenge is to try and change them for habits that are going to support my effort to change.