Since I started my Weight Watchers wonder-journey, I have been reading any (genuine) weight-loss-tips out there for motivation and encouragement. I’m *not* talking about those tips that promise you instant results but little nuggets of positivity that can help you achieve your goal.
The latest discovery was 101 Weight-Loss Tips from http://www.goodtoknow.co.uk
I’ve taken those that resonated with me and have added my own thoughts to them as well!
For those who want to lose weight, here goes:
1. Blueberries
GoodtoKnow: You probably already know blueberries are an excellent super-food to snack on, but scientists now say they can also slash the fat cells in the body by up to 73%. The clever little purple fruits are said to change the way our bodies process fat and sugar, helping us to lose inches from our waistline.
Me: Woah! Slash fat by 73%! Shut up! I am a fan of the purple nugget of yumminess and since starting Weight Watchers, have had some blueberries every day – but only because they are delicious and zero-points! Who knew they were the secret-super-food?!
Besides blueberries, grapes and raspberries have saved my bacon (so to speak) since I started my WW journey. Zero-pointed, delicious and filling – the perfect diet snack. I don’t think I would have made it here without them.
2. Stop and think
GoodtoKnow: I rate how hungry I feel on a scale of one to 10. One means I wasn't hungry at all, five means moderately hungry, 10 means ravenous. I have to be at least six on the scale before having something to eat. Anything lower is just being greedy!
Me: I knew, in that vague sort-of-way, that I ate when I was bored or stressed but since I started monitoring what I ate (see point 3), I can clearly see triggers (moods and situations) as well as those moments when out-of-habit, I go to the ‘fridge. I thought this would be one of the biggest obstacles to overcome but I am still shell-shocked how easy it has been. I found myself standing in front of the ‘fridge on Sunday afternoon about to eat something (why, I had the points spare after all) but when I realised I wasn’t actually hungry, I simply turned away. Now that is progress my friends!
3. Keep a diary
GoodtoKnow: I decided to keep a food diary, when I found I wasn't losing weight as fast as I'd like. It forced me to be honest. And yes, eating in the dark does count! I also identified my danger points, like the post-lunch energy dip at 4pm. That way, I could make sure that I'd be distracted by something else.
Me: Isn’t it annoying when one of those tips you read in every magazine, newspaper and feature actually works. Yup, this is one of those. Of course my “food diary” takes the form of the Weight Watchers app on my iTouch and it has helped me identify those moments when I eat more and “dips” throughout the day. But I think it does more than that – for me, it has helped me realise WHY I eat certain things at certain times. It has shown me the emotional side to my eating and that has been invaluable.
4. Once a week
GoodtoKnow: Weigh yourself once a week only. Make sure you do it at the same time of day. If you keep jumping on and off the scales you may get disheartened as your weight will go up and down with water retention.
Me: I am a big believer in this tip – once a week absolutely. There are two further tips I’d give in relation to this:
1. Get digital scales. People, this for me is a must! Some weeks I have lost half a kilogram / half a pound (whatever “money” you use) and my old scales wouldn’t have reflected this and knowing me and my need for visible results, I know I would have been discouraged and disheartened.
2. If possible, choose Saturday or Sunday as your weigh-in day. Sunday is my weigh-in day and was dictated by the day I signed up for Weight Watchers but it has been a Godsend. Sunday is MY day. My only chance to stay at home, do chores, chill out … and previously it was also a chance to pig out (popcorn for movies, eating from boredom etc etc). Knowing Sunday is my weigh-in day keeps me motivated and on-track on Saturday. Not only this but when I see the results on Sunday, it motivates me to keep up the momentum for the rest of the day. Win-win!
5. Minty treat
GoodtoKnow: Don't chew gum when you're hungry, it stimulates your stomach. Have a low-cal mint instead.
Me: Amen! You’re preaching to the choir. With WW minty delights at 2 points for a box full, you’re laughing!
6. Be bold!
GoodtoKnow: Don't be scared to try different foods, sometimes it's the only way to change your diet. I thought I didn't like salads, until I tried mixing in nuts, raisins and little chunks of cheese, and all the other things I really liked.
Me: Somewhere along the way, I not only lost my way with my weight but I lost some of my adventurous spirit and with the weight loss, this too is coming back (as is my joie de vivre). During this adventure food-fest, the results have only been positive. It’s worth the risk!
7. Enjoy your bed
GoodtoKnow: Not getting enough sleep has been shown to increase levels of the major hunger messenger (NPY) in the brain. This promotes food cravings and the desire to snack.
Me: “The amount of sleep required by the average person is five minutes more” - Wilson Mizener
I am a big believer in the power of sleep and not only to starve off hunger pangs. I believe it’s a time when the body and mind rejuvenates and heals itself ~ a time for the batteries to be recharged. I believe it eliminates stress and illness and boosts an ability to be productive, positive and see the best in the world. Finally, I also believe it’s a chance for the mind to work through any issues, worries and fears and bring us out on the other side.
8. Relax
GoodtoKnow: Research shows that stress triggers a hormone that increases our appetite and deposits fat around the organs in our stomach.
Me: Despite being a fan of sleep, I am a new convert to relaxation. I’m one of those people – eldest child, organizer, do-gooder, always-on-the-go and used to view relaxation with loathing and disgust. It just felt …lazy. Well here I am embracing the lazy beast within. Our society, personal lives and work all encourage us to do more, squeeze more out of each day and each moment. What happened to smelling the roses? It worries me seeing this pattern imprinted on our kids with 3,001 extra curricular activities to squeeze into each week. My new mantra – do one thing and do it well. Multi-tasking is a skill and can be handy but for me, I’m learning to slow down, even a little bit, and take enjoyment from life. It doesn’t have to be all work, uber-productive and always at full speed!
9. Set a date
GoodtoKnow: Having a holiday, wedding or special event to look forward to will help motivate you to achieve your goals.
Me: This ties in with another weight-loss-winning-belief for me which is “do it for yourself”. Don’t try this to please parents, family, children, partners, spouses or friends. Start the journey because there’s something in you saying you deserve better than the weight you’re at.
For me, my “date” is a Florida holiday in September. Lord knows there won’t be a bikini in sight but to have fun in the sun with friends and family then look back on the photos only to smile, there’s the best reward!
Wishing you the best with your journey!
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