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?

Sunday 8th January 2012 - The one where I get weighed and regret that Apple Strudel

Breakfast:
X 1 WeightWatchers Dark Chocolate & Orange Bar:  3PP

Lunch:
X 1 Costa Skinny Cappuccino: 1PP
X 1 Costa Banana Breakfast Loaf: 11PP

Dinner:

X 1 M&S Chicken Arrabbiata: 12PP

Snacks:

X 1 Greggs Chocolate Doughnut: 10 PP
X 4 Toblerone Mini’s: 8PP

Points used today:  45PP

Weekly Points used: 12PP

Activity Points Earned: 1PP – A walk up the hill and a pootle round town.

Weigh In Result:  +1/2 Lb – Today was my first weigh in at my meeting since Christmas.  I should have been really pleased (I had been prepared for a +3Lbs) but I felt really unhappy as I though I should of lost.  However I have shaken myself out of it, it was my fault for eating such a big meal the night before weigh in and polishing chocolate, apple pie & cream, bacon sandwiches, apple strudel and after eights!  I think that’ll be the delayed hangover kicking in.

Challenges:

I usually make the excuse that as it’s a Sunday I can pig out.  I then usually use all of my weeklies before the week as begun, but not today.  I made a conscious effort to have a treat but not to use them all.  It has been difficult as my Mum has bought me a whole packet of Toblerone Mini’s, but I have had 4 (8PP) and that is enough at the moment, I may have one or 2 more but that is most definitely it!

Achievements:

Only ½ on over Christmas and New Year!  Considering some of the gains I saw/heard at today’s meeting (12 Lbs!) I feel positively saintly.  I am on it this week and without the mistake of eating all my weeklies in one sitting!

Tomorrow:

Planned tomorrows meals, ingredients are in the fridge defrosting.  It’s back to normal this Monday so a long and busy day, therefore PP earned and banked for the weekend!

Verdict:  Good day, and despite my previous negativity a good weigh in a good weigh in.  The meeting was very busy with 17 new members and a positive vibe.  I love my meeting, so many great people and such a mixture of ages and backgrounds.  It’s the people that make’s it worth getting up for on a Sunday morning.

Ready for the rest of the week!

Weekly Meeting (Originally Posted 16th May 2011 on Facebook)

Weekly Meeting: 16/05/2011

Planning (Please excuse the length of this post, once I started this I realized that I had so much to say I couldn’t stop)
 
This week's meeting topic was about planning, and how this can help with your weight loss as well as life in general.
 
Having talked about planning meals many times before in meetings I don't really think I have much to add. What I got from this weeks meeting was about planning things other than my food. However what I think is something pertinent is talking about finding time to plan. Planning to plan so to speak. One of the members who weighed in with me on Sunday said something to me on this very point and I feel a bit disappointed that she didn't stay to the meeting. No matter dedicated you Are if you are not prepared (mentally and well as physically) if is difficult to actually make progress with your weight loss goals.
 
So other than our meals what other plans is it good to have in motion?

Shopping Lists:

OK a boring and obvious one but actually perfectly valid. If you only have 'good' foods in the house it can be difficult (not impossible) to cheat, if you only have enough good to last for the next week if you eat it you go hungry the following day. You don't necessarily even really need to know what you are going to cook when you prepare your shopping list (unless you want to cook something specific)
 
For example, on my shopping list (I keep a note on my phone) I have a list of basics I always buy and with which (and the content of my store cupboard) I can whip up a healthy and tasty meal in a few minutes. With chicken breasts, tinned tomatoes, and various herbs and spices I can make curries, pasta sauces and bakes, casseroles and roasts, as well as many other concoctions. By taking a few minutes to remember the basics means that I am not wasting time and money buying things I don't need and that take up unnecessary points.

Exercise:

Having talked about walking and the some times impromptu nature of walking as a form of exercise I got to thinking about planning more exercise in my week. With the nature of my work I clock up allot of miles on the converse, at least 5 miles per-day, but as WW new strap line is do more than you did before I cannot rely on this as being the soul form of exercise. Therefore planning your day bit more efficiently can mean you can add bonus PP.  Arranging to meet a friend for lunch at a location a little way away from the restaurant so you need to walk there, catch up with a friend whilst walking the dog rather than over coffee and a muffin, arrange to give others lifts to exercise classes (if they are relying on you wouldn’t it be mean to cancel just because you ‘don’t fancy it’?)

Goals: OK this possibly overlaps with other topics, but are setting your self goals making plans of some sort?  Something I used to do (and something I am going to start again) is using my Membership card to plan for special events.  I would highlight boxes for things such as weddings, parties, and birthdays to show me at a glance what I am aiming for.  Also the converse is also true, I will write down events or activities that may mean that sticking to the plan may be difficult and I can highlight the weeks where I may SS or gain, so that if/when it happens I am prepared.

Finding time to plan:

It strikes me that what puts people off planning it the impression that you need tp do it meticulously and it takes loads of time.  For some people it does, but quite frankly I would hate it if I spent hour upon hour making lists and plans of things to do.  So I am going to go over what I do and hopefully it might give you some ideas.

1.  My Phone:  Even before the fancy new iPhone I used it to make notes, shopping lists, things to do reminders.  There are always those times of the day when we are waiting in a queue, sitting on the bus, standing at a bar trying not to make eye contact with anyone when waiting for a friend, even if its 5 minutes make the most of the time which may be otherwise wasted on Angry Birds.  Most people have there phone with them most of the time, who says you have to use it for just calls and texts?

2.  Bed time:  I love my bed, I love sitting in it I love laying in it, most things are better when conducted from bed.  For me that includes tracking.  When I am feeling good and in control of my weight loss one habit that seems to keep me going is sitting in bed 10/15 minutes before settling down to sleep and planning the following day

3.  WW Meeting:  Who gets to their WW meeting early?  Other than sitting and chatting, skimming through your week, drinking cups of tea, sucking on mint humbugs or eating BBQ snacks, do you generally not have a couple of minutes to kill when you are waiting for the talk to begin?  Do you generally have your WW folder with you?  Your tracker/track book? Your WW buddies to give some inspiration and a kick up the bum?

What is stopping you from taking a couple of these minutes and setting your self some goals/making shopping list/planning a couple of evening meals/schedule a walk with a friend?  I’m not saying forgo your social chat (that’s often my favorite bit) but you can always find ways and means.

My final point I wish to make about planning is about telling people your plans. 

I find If I make my plans/goals public (either in WW meetings, through Facebook, talking to others) it makes me feel more accountable.  Just letting someone else know that I am planning to go for a jog, or that I am planning to save my weeklies for a night out, makes me feel I should carry out my plans.  I know that I am not necessarily going to be called on it by others, but just the thought that someone may ask how my run went and I have to reply I didn’t go because I was feeling lazy is actually motivating, if a little bit weird.

You do not have to plan to be successful, but I think it helps. 

Personally even if it’s sketchy I feel more motivated and in control when I have an idea what I am doing (in life as well as with food) from day to day.  When I don’t plan things go wrong.  When things go wrong I eat badly.  When I eat badly Alan (my food baby) gets bigger.

I am going to stop now.

So what do you plan?  How do you do it?  How do you find time to plan?