We are all to familiar to this term it is scary. We have all lost the plot at some point. It is what we do after that counts. I am no saint in this department. If I have a bad WI and feel really crappy I am more than likely to go binge eat.
This week was perfect example. I had a gain last week, this did not surprise me as I had visitors and was not really following the plan. I was having a "holiday" with my folks. Getting back on plan and back in to my exercise routine was hard and even though I was 100% I gained what I had lost over my holiday time. This meant I was back to pre-holiday weight. I could deal with this.
This week was a really hard week. My husband went for an operation and was away from home most the week. WI day last week was my daughters birthday and I had some cake and things with them. Other than that one day I was perfect. I was stressing a little but still kept my snacking to super free food. I was not able to go to WI this week as my husband came home day before and is on bed rest but my scale is pretty dead on with SW scales. What a surprise after a perfect week to have gained another ½lb.
I was not happy to top it off I was moody. This meant one thing, *week. That just peeved me off even more. Started to eat everything that I had wanted to eat that week. Tea cakes, rice crispy balls, cheese and what not. I actually felt sick to my stomach. Now that is truly falling off the wagon. Anyway, the next day I pulled myself together and started a fresh. I forgot about the day I had and started a new week.
Now most of us do want to pull our rains a little when we have had a bad day. That is when you have had more of a flexi day rather than full on pig out. In most cases best thing is to cut syns, however don't cut them all. Have at least 5 a day till WI. Don't cut your HE options as these are healthy, instead have more super free food. Have a veg stir fry instead. Make a super free soup for lunch. Have loads of salad.Don't forget to keep doing your exercise.
One thing that has also come up loads is, "I keep getting caught over lunch while out". If this happens often you should think of making a quiche and packing some in when you leave the house, this will help. There is also other options. Most shops has a lovely range of ready fruit salad. Have this with a yogurt. Most take out places do salads. McDonald's has a grilled chicken salad that is 3 syns with out dressing. If you go to a chippy have the fish and take the batter off. Most say have it with mushy peas. You have other options. I am sorry if you are out over meal time and you do need something to eat there is better options if you really want it. If you are wanting to choose the unhealthy option count the syns and don't do it again the next day. That is how simple it gets. Don't try to blame your choice on circumstance there is always another option.
We all do this at some point. I think one of the things I have learnt is that I am the biggest reason for getting over weight, nobody else was to blame. We have to learn to believe in ourselves and believe that following the plan works. There is many of us that has proved that it works, need I say more.
Showing posts with label discusions. Show all posts
Showing posts with label discusions. Show all posts
Sunday, 28 August 2011
Weekly planning.
People have been asking me what I would normally have to eat. I don't really plan a week in advance. I like to decide the night before or even the morning of. My mind changes to often, don't feel like this today or hubby doesn't want that today or for that matter the kids had McDonald's and I am not making a meal just for me.
I keep basics in the house. What ever is on special is my usual shopping list items. Pork chops, Chicken fillets Gammon roast. whole chicken and the all important mince.
ASDA has a smart price brand of caramel wafers it is only 4 syns a bar and that gives me a chocolate fix. Poundland sells Weight Watchers puff balls and that's only 4 syns as well. That kinda keeps me going on syns and snacks. I do eat a lot of fruit and raw carrots as snacks.
One of my previous downfalls has always been biscuits and the kids sweet jar. I would want a a snack and grab the easy stuff bread with butter or pack of crisps ( and I ain't referring to small packet either.) These day I make sure I have fruit, yogurts and things that is easy to make in.
When I want to make a special meal that is well thought out prior I go to the shop with a list. Weekly planning to me is keeping it simple.
I start my day with coffee with out it you will not get anything out of me. At ASDA I found a container with screw lid that is perfect for milk. I have red milk so it is an exact measure. This is kept in my fridge and everyone knows that is my milk for coffee. This will be my HEA option.
Breakfast: This will be one of a few choices.
1. 28g of Oats (HEB) made with water add some cut up fruit to make it nice and bulky.
2. Fried egg, mushroom and tomato with toast (HEB) and bacon.
3. Cut up fruit with yogurt.
4. Omelet with fried onion, peppers, tomato, mushroom and ham. Topped with cottage cheese.
5. Toast (HEB) with scrambled egg and tomato and mushroom
6. Low syn sausage with sauteed potato fried mushroom, tomato and eggs.
Lunch:
1. Toast (HEB) with ham, cottage cheese, tomato and lettuce.
2. Ryvita crispbread or crackerbread (HEB) with fillings. I have some ideas on previous blog post.
3. Salad.
4. Jacket potato with filling.
5. Tomato Soup
6. Potato tortilla and salad
Dinner: By this time of day my kids are home and they need to eat as well. Most days they eat the same as us.
1. Cottage pie with salad or veg
2. Chicken pasta with salad.
3. Pork chop with veg and potato
4. Chicken Stir Fry
5. Prawn Paella
6. Diet coke Chicken with couscous and veg
There is always 1 meal in a week that is unexpected so don't worry about it to much.
Plan new recipes but try and keep it for weekends. If you work or have kids you don't always have the time and if you are new to the plan you feel very unsure of your self. Start of easy and progress to better things. I have a blog post that has a general shopping list. This would be your best bet. I always have those things in the house as that is what I use all the time.
Good luck.
I keep basics in the house. What ever is on special is my usual shopping list items. Pork chops, Chicken fillets Gammon roast. whole chicken and the all important mince.
ASDA has a smart price brand of caramel wafers it is only 4 syns a bar and that gives me a chocolate fix. Poundland sells Weight Watchers puff balls and that's only 4 syns as well. That kinda keeps me going on syns and snacks. I do eat a lot of fruit and raw carrots as snacks.
One of my previous downfalls has always been biscuits and the kids sweet jar. I would want a a snack and grab the easy stuff bread with butter or pack of crisps ( and I ain't referring to small packet either.) These day I make sure I have fruit, yogurts and things that is easy to make in.
When I want to make a special meal that is well thought out prior I go to the shop with a list. Weekly planning to me is keeping it simple.
I start my day with coffee with out it you will not get anything out of me. At ASDA I found a container with screw lid that is perfect for milk. I have red milk so it is an exact measure. This is kept in my fridge and everyone knows that is my milk for coffee. This will be my HEA option.
Breakfast: This will be one of a few choices.
1. 28g of Oats (HEB) made with water add some cut up fruit to make it nice and bulky.
2. Fried egg, mushroom and tomato with toast (HEB) and bacon.
3. Cut up fruit with yogurt.
4. Omelet with fried onion, peppers, tomato, mushroom and ham. Topped with cottage cheese.
5. Toast (HEB) with scrambled egg and tomato and mushroom
6. Low syn sausage with sauteed potato fried mushroom, tomato and eggs.
Lunch:
1. Toast (HEB) with ham, cottage cheese, tomato and lettuce.
2. Ryvita crispbread or crackerbread (HEB) with fillings. I have some ideas on previous blog post.
3. Salad.
4. Jacket potato with filling.
5. Tomato Soup
6. Potato tortilla and salad
Dinner: By this time of day my kids are home and they need to eat as well. Most days they eat the same as us.
1. Cottage pie with salad or veg
2. Chicken pasta with salad.
3. Pork chop with veg and potato
4. Chicken Stir Fry
5. Prawn Paella
6. Diet coke Chicken with couscous and veg
There is always 1 meal in a week that is unexpected so don't worry about it to much.
Plan new recipes but try and keep it for weekends. If you work or have kids you don't always have the time and if you are new to the plan you feel very unsure of your self. Start of easy and progress to better things. I have a blog post that has a general shopping list. This would be your best bet. I always have those things in the house as that is what I use all the time.
Good luck.
Wednesday, 15 June 2011
Group discusions
There has been a lot of controversy over the following subjects and I for one did not really want to believe in any of this. So, I went and did some research on the subjects and found that know that I have read the following I understand it better. It makes more sense if you get all the facts and things behind it.
Is muscle heavier than fat?
"Now, there is something else that can happen that will result in a weight gain and will show up in the muscle tissue and may increase the size of the muscle and it is not more muscle. It is glycogen (which is 75% water). So, if you are glycogen depleted in anyway and go on this program, you will fill your glycogen stores and you may see yourself gaining a few lbs and appear a little leaner an/or muscular. There are actual studies documenting this phenomenon and showing changes in muscle weight and size (and % Body Fat) coming strictly from increased glycogen stores."
http://www.healthscience.org/index.php?option=com_content&view=article&id=549-muscle-weight-more-than-fat&catid=102:jeff-novicks-blog&Itemid=267.
Is there such a thing as slow metabolism?
"Yes, there is such a thing as a slow metabolism. But it's rare, and it's usually not what's behind being overweight or obesity - that's usually a matter of diet and exercise."
http://www.mayoclinic.com/health/slow-metabolism/AN00618
Has my body not reached it's natural weight loss limit?
This is actually called a weight loss plateau... who'd have thunk lol.
"Nothing is more frustrating to a dieter than not losing weight when you expect to. Just when you've started to get the hang of a new lifestyle your body stops responding to the hard work that you are doing. This is generally referred to as a plateau in weight loss.
What's most frustrating about these signs is the fact that it might seem like you're doing everything right. You're eating what you're supposed to be eating, working out when you plan to, and even cutting back further than you have to on your chosen diet plan.
The reason why your body does this is to avoid starvation. It senses that it's not getting as much food as it used to and so it tries to hold onto what you're giving it. Or it's getting used to the exercises that you're doing, so it's not responding in the same way. Basically, your body is leveling out - hence, the term plateau.
But now that you know what a plateau is and what the signs of it can be, you can start to tailor your weight loss routine to prevent or stop a plateau. What you need to do is change up what you've already been doing so that your body has to respond."
http://www.healthandgoodness.com/article/weight-loss-plateau.html
Hope this helps you as much as it has me.
Is muscle heavier than fat?
"Now, there is something else that can happen that will result in a weight gain and will show up in the muscle tissue and may increase the size of the muscle and it is not more muscle. It is glycogen (which is 75% water). So, if you are glycogen depleted in anyway and go on this program, you will fill your glycogen stores and you may see yourself gaining a few lbs and appear a little leaner an/or muscular. There are actual studies documenting this phenomenon and showing changes in muscle weight and size (and % Body Fat) coming strictly from increased glycogen stores."
http://www.healthscience.org/index.php?option=com_content&view=article&id=549-muscle-weight-more-than-fat&catid=102:jeff-novicks-blog&Itemid=267.
Is there such a thing as slow metabolism?
"Yes, there is such a thing as a slow metabolism. But it's rare, and it's usually not what's behind being overweight or obesity - that's usually a matter of diet and exercise."
http://www.mayoclinic.com/health/slow-metabolism/AN00618
Has my body not reached it's natural weight loss limit?
This is actually called a weight loss plateau... who'd have thunk lol.
"Nothing is more frustrating to a dieter than not losing weight when you expect to. Just when you've started to get the hang of a new lifestyle your body stops responding to the hard work that you are doing. This is generally referred to as a plateau in weight loss.
What's most frustrating about these signs is the fact that it might seem like you're doing everything right. You're eating what you're supposed to be eating, working out when you plan to, and even cutting back further than you have to on your chosen diet plan.
The reason why your body does this is to avoid starvation. It senses that it's not getting as much food as it used to and so it tries to hold onto what you're giving it. Or it's getting used to the exercises that you're doing, so it's not responding in the same way. Basically, your body is leveling out - hence, the term plateau.
But now that you know what a plateau is and what the signs of it can be, you can start to tailor your weight loss routine to prevent or stop a plateau. What you need to do is change up what you've already been doing so that your body has to respond."
http://www.healthandgoodness.com/article/weight-loss-plateau.html
Hope this helps you as much as it has me.
Subscribe to:
Posts (Atom)