So if you follow my blog you'll know all my goals. The big goal for me is I want some definition in my stomach. I've been aiming to eat clean 80% of the time to achieve this and susprisly loving it. I don't feel at all deprived. It really works for me. I finally feel like I'm cracking it with the healthy lifestyle instead of looking for quick fixes. I'm doing it all properly now and when I feel myself getting discouraged with the progress or my failures I remind myself of how far I've came with lifestyle changes. It's so easy to look in the mirror and feel disappointed but results do come, so it's best to focus on 'am I healthier than before?', and as long as the answer is yes you should be proud and those results will follow.
So here is a photo of me from yesterday taken from a screen shot of a video I was recording (I have to do a video for an exam I'm doing in Cheerobics encase your wondering, plus another one of my goals is to evenually do home work-out videos so I'm trying to learn some confidence in front of the camera ;-) ).
Now my goal wasn't just to get definition in my stomach but more inmportantly the lower part so still work to be done, but on the whole I'm really pleased as I feel I'm seeing a real difference.
I'm also coming to the end of week 1 of no refined sugar and this seems to make a real difference for me, but unlike when I did it before I'm learning from my mistakes and being aware of the trap when the plan comes to an end.
My current workouts are just a weekly 'Work it Baby' class and 'Cheerobics' practising at the moment. The class and home practising and healthy eating are getting me close to my goal so I'm so chuffed.
I'm looking forward to hopefully sharing the end result real soon :D
If you follow my posts you'll know I set myself challenges including the month I went without refined sugars. I need to do this to keep myself achieving my goals. I'm an emotional eater and I personally believe everything in moderation but quite often I find the whole moderation thing difficult to do. So instead it works for me to set myself cold turkey challenges. This works much better for me as there is no room for 'well I can just have one more as long as I'm good the rest of the week', which then slowly slips out of control. Generally the more I have the more I want and to be quite frank when it comes to food I get quite addicted to the wrong stuff. I never get bored of eating bad food and that's where my problem lies. I eat rubbish for pleasure, boredom, comfort, celebrating as well as when I'm feeling sorry for myself or stressed. I also eat junk when I don't see the results I want quick enough and think what the heck it's not working so I might as well eat what I want anyway.......as if that's gonna help!!
So as you can see this is why a challenge for me is just much more beneficial. Challenges are bloody hard work or it wouldn't be a challenge, but I'd definitely recommend it if you know your not good at the whole moderation thing as there is no room for I'll just have a little as the plan doesn't aloud for this until you finish it. However be warned it's going to take a lot of grit to get through it.
Now for the most important thing before you start....THE TRAP! Are you aware of this when starting any diet or challenge?
When I finished my last challenge I was so proud of myself that I'd actually achieved it I felt I deserved a reward. So what did I reward myself with.....the obvious CAKE, CHOCOLATE, PIZZA, POPCORN AND CHEESE! Wait it doesn't stop there this wasn't just one evening but I kept doing it. On and off for about 2 weeks until I finally decided enough was enough and I'd just sabotaged a whole month of bloody hard work.
You see a diet or challenge is great if your realistic and don't try to convince yourself you can have something naughty because you've just done so well. It's totally pointless and defeats what you'll done so well at.
There is absolutely nothing wrong with having a treat but it should just be a treat. Not a treat evening or weekend or even a week of booze, takeaways and sweets. In just one evening you can undo all your hard work. Sometimes you can get away with it for quite a while but the truth is eventually it will catch up on you because junk food is addictive. The more you eat the more you want. Basically in the long run you are just making things harder for yourself. Even if your a healthy size you still need to think about what your putting into your body. Bad food will cause you health problems maybe not now but one day.
Be kind to your body and don't fall into the trap of I know I'm going to a party next week so I'll start my healthy eating after that. Well it's perfectly fine to have the night of but why wait till after? Instead be good up till that occasion then enjoy the special occasion and then get straight back on it.
Enjoy those times and don't feel guilty, but earn that special occasion if you want to succeed. Have a treat but make sure it's just the one. Thats' what will get you results and keeping them.
I used to do a treat night and I don't now. I just have a treat when I need one and try to minimise this (it's a working progress to be honest) ,but I'm getting there and it's not about looking at what your still not getting right it's about comparing yourself to how you were. I'm not there completely with the healthy eating but if I compare myself to my food habits a year ago then my palette of food has been amazingly cleaned up. Much more variety, nutritional value and definitely less junk and yes my weight has stayed off even with the slip ups because I always get back onto it. I don't give up on myself. I have a family to think of so my health is important so fighting bad lifestyle demons is a priority. The whole you only live once is true, but I'd rather live a long happy disease free life if I'm fortunate enough to do so and so I'll do what I can to maximise my chances.
Healthy living is not about perfection but consistency. It's not about feeling deprived but learning to control you addictions first and foremost, because without the addictions and cravings there is no feeling deprived. I gave up fizzy drinks and sugar in my tea a few years ago and it no longer bothers me. It did for a long time but now I couldn't care less, I don't feel I'm missing out in fact I cringe thinking about having either now.
These both make me chuckle because I've done them, shamefully A LOT! Although on a more serious side (boring I know), but these hit the nail on the head for me. When I get depressed about not achieving the results I want this is why! I don't give it time and push through. I want results straight away and I'm impatient. When that doesn't happen I think sod it I'll eat cake, it's not working anyway! Or I'll start again on Monday......why? What's wrong with the next day? So I can cheat all weekend and wonder why I'm not achieving? Or I do but then the results slowly slip away. It's good to laugh about your mistakes and learn from them but whilst chuckling over how ridiculous it is that we've all done this, it's now time to look at in on a more serious note and not allow yourself to do this anymore. The only one who can sacrifice your results is YOU! Laugh, love and learn but don't sabotage your own success.
Wishing you loads of success fighting your emotional eating demons.
Hey guys, sorry for big gaps in posts but I have a really good reason. I've moved home and been revising for an exam and been away training in Cheerobics.
Anyway, what I have now completed is a 4 week no sugar challenge. When I say no Sugar I mean no refined sugars but I've had a little bit of natural sugars within foods like milk and fruit etc.
I started the challenge as I believe in everything in moderation, but found with the stress of finding a new home and moving I started to binge and my healthy eating when out the window. I found I couldn't just have a little anymore and was getting addicted to sugar so I decided cold turkey was my best option. I was getting really depressed as I've worked so hard to get results and found that they were slowly slipping away. My stomach had became so bloated that it started looking like a pouch at the bottom and defined at top which made me feel angry with myself as I was throwing away everything I'd worked so hard for. I decided I could feel sorry for myself or do something about it. So I did.
Now for anyone that's not into sweet treats 4 weeks may not seem long, but when you've got a bit of an addiction and eating these foods daily it's a lifetime. The 1st week was a killer and I nearly gave up on the 1st day when my mother in law made loads of homemade cakes. I kept telling myself well I could always start again tomorrow. However I'm really proud as I resisted and did complete the 4 weeks. I decided they would always be temptations, but that it was only 4 weeks and if I really wanted results that I'd do it. The truth of the matter is if you really want something you'll just do it, so I had to ask myself how much I wanted it. The answer was A LOT!
Here is my results, which may not seem amazing but I feel there is real noticable difference.
I recently wrote a blog about setting goals and making a plan for results. In this I talked about setting yourself challenges. However whenever you set yourself a challenge or are following a new exercise regime or perhaps a diet it will only work if you see it through.
Last night after doing a week without sugar treats I was really struggling - in the evenings it really gets to me. I posted on my facebook page "Can I keep it up?" and one person replied "yes you can" and we ended up talking about how they were struggling too and how they'd had a bad evening and ended up eating lots of naughty treats. We shared tips with each other and it made me realise I'm not alone and to come up with a new plan. Introducing 'The dealing with frustration and cravings plan', which I'll go to whenever I'm struggling.
These are my 25 top tips:
1) Share you struggle. Post in on your facebook status, twitter or start a blog journey like me. Or start a group on facebook with friends that are working on goals too. Sometimes all it takes is someone saying you can do it. Or simply check in with me - leave a comment on the fanpage or tweet me.
2) Take photos! You may dislike them but let that fuel you. Don't avoid taking them because you dislike what you see - let the photo drive you. Nobody has to see it. Take a picture of yourself in your underwear in the mirror so you don't have to ask anyone to do it (if you don't wish too) and every 4 weeks take another. Let the photo from the previous month motivate you for the next month.
3) Put that photo in your purse! Whenever your out and nearly go to buy a treat open up your purse and remind yourself that for every treat like that = the photo won't change.
4) Visual aids. Get two plastic clear cups so you can see through them and watch your progress. Count in pennies (or whatever you wish) the amount of lbs or inches you wish to lose (depending on which way your measuring your progress). Then write on one 'lbs/inches lost' and on other 'lbs/inches to go'. Then place the pennies in the 'lbs/inches to go' and as you get closer to your target watch the 'lbs/inches lost' fill up. Place in your kitchen to remind yourself to keep going.
5) Don't weigh, re-take photos or measure yourself without a good gap. Re-do these things every month, it takes approximately 4 weeks for you to notice a change so don't allow the scales to mislead and depress you. Restrain yourself!
6) Give yourself enough time!
7) Start a diary/food logger. Sometimes we don't realise how much we are eating until we write it down. Begin keeping a journal of everything you eat and drink and ensure you control your portions sizes, but are eating enough to keep burning calories. Your body will store fat if you don't feed it with enough good nutrients.
8) Check you are in fact being healthy! Sometimes we think we are eating healthy because of the way food has been marketed or because of the media. Don't assume anything. Google what your eating and check it supports your goal. You might be surprised.
9) Find some inspiration! There are so many motivational posters and success stories online. Google 'Inspirational' images. Put the story or photo that sticks out for you on your fridge!
10) Buy some health magazines and books. Knowledge is key! Some have great tips and it can be really motivating reading other peoples success stories.
11) Remember one defeat isn't DEFEAT. It ain't over till you say. Forgive yourself and move on.
12) Remind yourself why the foods you are giving up are bad for you.
You'll never look like this with junk food!
13) The little things count. Whilst reading this are you drinking water? Is your tummy pulled in and your shoulders back. Do it now :-)
14) Remember you are the only person that can nourish your body. Treat your body, not your mind. Your body isn't craving bad foods but will pay the consequences. Reward your body, don't punish it.
15) Think you can't lose much weight doing short exercise busts? Think again. Doing short intense work-outs will burn a heck more than choosing to do nothing. 20 minutes WILL and CAN make the difference!
Effective but only 4 minutes long :-)
16) Be honest with yourself. If you want it enough you won't quit. Ask yourself 'Do I really want it? How bad do I want it?
17) Keep busy and if it's late on an evening and your considering eating naughty food then just go to bed. Plenty of sleep will only help your results.
18) If you do decide you can't hack it and do indulge then make sure you earn it! Pick an exercise you find really challenging and do 50 reps before allowing yourself to binge. Do warm up and cool down though.
19) Rather than focusing on weight-loss or creating a more defined you focus on becoming a FITspiration. The fitter you are the better you feel and the more likely you are to succeed.
20) Prepare yourself! It will take time, it will suck, it will hurt and it will be emotional, but look at those people who've made it and I doubt you'll find one that will say it wasn't worth it. Expect it to be hard work and suck it up. Be determined. Find a way to stop letting money, time, motivation, stress, depression and so on stop you achieving. Fight for it. Earn it and own it. It's yours for the taking but you can't wish for it you need to work for it.
21) Say 'No' with pride! People will challenge you and try to tempt you. Be proud of what your doing and tell them LOUD AND PROUD 'No thank you'! and when they say 'Surely you can have one' you say 'Yes I can but no thanks, I'm not on a diet you see but I care enough about my body to not load it with junk'! Think about it....they probably don't really care if you succeed or not as they don't feel about you and your body the way you do. They may not feel you need it, but your doing it for YOU not them. Practice saying 'No thank you'!
22) Don't become fixated and worried about everything you eat. Enjoy the learning process. Trial and error wins the race. It doesn't matter if you don't get it quite right, in fact getting it wrong means you'll succeed because you've learnt from it. Don't beat yourself up and don't obsess over everything you eat.
23) Get friends on board. Meet up once a week to share how your doing, start a joggers group. Join classes together. Walk the kids to school together. Off load your frustration and listen to theirs. You'll soon see your not alone.
24) Treat yourself after the small successes. Those small successes all add up and are helping you on your way. Acknowlege the achievements and stop only focusing on the slip ups. Reward yourself after the little successes even if it's just with a file and polish.
Firstly never set a goal to lose weight. Yes you may want this and it's fine to follow a programme to do this, but don't let this be your main goal....trust me! Real weight-loss and not just a quick fix, but something you wish to maintain takes time, but if you focus on being healthy the rest will naturally follow! Of course you can lose weight really quickly following the right diet and exercise regime but if once it's completed you put it all back on it's pointless.
Your 1st goal should always be to re-educate yourself. Knowing how to read food labels, which foods will keep you feeling fuller for longer and so on will make you much more likely to succeed permanently.
Now set specific goals that are achievable but will help your individual needs for e.g if you struggle to stay off the sweet treats then your goal would be to research and learn some healthy sweet recipes that you enjoy.
One of my goals is to try something new every week. The reason for this is I'm really fussy however I know it's important to eat a variety of foods for results and health. Making this a perfect goal for me which allows me to slowly increase my palette of food which eventually will make it easier for me to eat healthy which equals a fitter me. Happy days!
Write a list of your weaknesses and set yourself a challenge based on where you struggle.
My goals are to tone up my rear and get some definition in my arms and lower stomach. I'll be posting soon how I plan to do this with setting specific goals to help me succeed.
Some
people all their life have struggled with their weight and others
like myself got away with eating junk, never touching a vegetable,
drinking excess amounts of alcohol and never having to exercise and
staying skinny. The silly thing is for me I never actually
appreciated at the time that I was pretty perfect and was still
unhappy with the way I looked. I now believe that this is a very
important lesson to learn before going on any health kick......will
you know if you actually look good? If not then really what is the
point if your still unhappy. People lose weight all the time and don't
see it so I think it's important to learn to be contented, but
also I always recommend taking some photographic evidence so you can
visually see your results.
Me on holiday in Tenerife when I was 21 and stupidly thought I needed to lose weight!!
I use to
blame the fact I'm now a mum on why I find it harder to maintain my
size, but actually this is just an excuse that can go on for far too long as to why your not back into shape. For me it was never because I became
a mum but it took me a while to be honest about this. Yes stretch
marks came when I was pregnant but extra weight gain definitely not. I
tried to convince myself it was, but actually I was quite poorly in
pregnancy and lost a stone and eventually at the end put back on
another 3 stone so ended up just 2 stone heavier than what I was
originally. The 1st stone came off more a less as soon as
Peta was born and the extra stone gradually over the first 6 months.
However when Peta was 15 months I was my biggest yet and the blame for my weight was still having a baby, well since I'd already lost that weight once and the
1st stone was nearly all baby and considering her age
well it quite simply was just an excuse to make myself feel better for not taking proper care of myself. It was only when I looked back
on photos of myself at 6 months that I realised this and owned up to the fact I was making
excuses for myself. The reality is you can get away with a lot more when your younger without it visually showing, but it will catch up with you evenually.
Luckily I
was still just classed as having a healthy BMI (a lb
more and I was classed as overweight) but this is about the time I
realised I needed to start appreciating I'm not 19 anymore and
actually I can't live on sh*t without exercise and still be healthy
size. If I continued I would in fact keep putting on weight and
feeling rough from lack of nutrition. This was at this time I starting
improving my fitness and looking at my diet. The first step in succeeding is owning up to any excuses. Do you ever blame time, money
or having a baby for not being in shape? Don't get me wrong I don't
believe in pressuring yourself within a certain time frame to be back
in shape but if like me after a year your still not back where you
want to be it's time to face reality. Yes there are plenty of factors
that make it difficult, nothing in life you really want comes
easy but work hard and evenually you earn your results.
I cannot diet end of. I simply have no willpower for it. I love food, especially junk food and find it so difficult to eat bad food in moderation. So I don't buy it and set myself individual challenges rather than following a specific diet plan that restricts certain foods. I don't agree with restricting yourself something, but everything in moderation. All these diet plans have been set up to make money and don't care if your just losing muscle not fat or if your not getting the required nutrients you need. So to really succeed you need to get the devil out of your body. By this I mean your devil. That one food(s) that you know is really bad for you and if your honest with yourself your most probably addicted too. This is your devil because it's likely making your fat, unhappy and definitely unhealthy. Quite simply you need to tell him or her to pee off!
I had quite a few. The main one for me was fizzy drinks. I went cold turkey about 2 years ago and to this day I haven't had a slip up. I was really addicted to these drinks especially diet coke and would send my hubby out at ridiculous o'clock to get me a can. I drank them everyday and the more I drank them the more I wanted.....yes it may seem crazy but I was a fizzy drink addict! Think about it could you tell me what makes up those fizzy drinks? Basically I was just polluting my body.
If you eat something everyday that you know isn't good for you or you find something difficult to eat in moderation then go cold turkey. If it's just you can't have one packet of crisps and before you know if you've ate 6 bags then just don't have any. Your not restricting yourself to any specific food group then, but just saying no to a bad addiction. After all it's not that tiny mouthful of something naughty occasionally making you fail in your goals it's the food or drink that you eat in excess. Give it up! It will be hard, it may take several attempts, but just from giving up certain addictions you'll be so much closer to succeeding.
