Time to {diet} {part 1: Planning}

It’s that time of year again.  I’ve enjoyed several months of food freedom but my ever expanding waistline has taken over and it’s now time to say farewell to the weekly {daily} cake run, the glasses {bottles} of wine and scoops {tubs} of ice cream.

Yes that’s right.  It’s time to diet. 

Booooo!

So where to begin on this journey of shredding these extra layers of cuddle {sorry}? I’ve tried several different dieting techniques over the years and although some have worked well for me nothing has stuck to become a way of life which is ultimately what I’m aiming for.  Not a quick fix {although it would be nice to fit into my size 10 jeans next week} but a lifelong healthy relationship with food which enables me to still have the odd treat.  Because let’s face it, my life without chocolate isn’t worth living. 

Heard it all before?  Me too.

So what makes this time different?  In truth nothing really except the fact that I know deep down that this is something that I a) really want and b) am sick to death of revisiting.    They say if you’re tired of starting over then stop giving up and I couldn’t agree more!

  

So why have I failed in the past?

•          Unsustainable plan:  Too few calories
•          Tiredness:  Vicious cycle of feeling sluggish
•          Not facing/addressing reasons for comfort eating:  Mindlessness
•          No accountability:  Why does it matter?  Avoiding situations like swimming
•          Cravings/addiction:  Habit of comfort eating
•          Unhealthy relationship with food:  Lack of nutritional knowledge
•          Lack of time: Easier to get a ready meal/take-away
•          Lack of planning/preparation:  Tied into lack of time/commitment to sit down and plan
•          Giving into peer pressure/temptations:  Another birthday another cake
•          Diet becoming all-encompassing and too much pressure:  An additional pressure rather than      way of life
•          Going it alone:  No support/structure
•          Over complicating:  Everything from scratch
•      It's bloomin hardwork!

 So should I follow a {published} plan?

Before I started writing this post I dug out several books I’ve purchased over the years in an attempt to shift the pounds.  In order they appear in the photo above:

•          Lean in 15:  This is a new book I’ve just bought by Joe Wicks.  I’m yet to read it properly and use the recipes and techniques he suggests but essentially Joe is all about the lifestyle change and banning the word diet by combining healthy quick to make recipes with high intensity interval training {HIIT} workouts.  Sounds ideal!  His 90 day tailored plan is a bit pricey for me but he has loads of workouts on his YouTube channel and quite frankly I could quite happily live off his chicken pie forever {bosh!}.  Definitely going to be incorporating this into my plan!
•          The Diet Doctors:  I bought this book in 2008 and depressingly {according to my entries at the time} I weighed 9st 9lb.  And I thought I needed to lose weight?!  Anywho.  This book is based around a 12-week back to basics diet plan starting by making small changes to your diet then personalising your plan to cater for personal ailments such as hair loss, greasy skin etc and gradually adding in exercise, stretching and toning.  I really like the back to basics idea of this plan and I think it’s a really good place to start without going into crazy lady diet mode.  I also like the monthly rules.  Again something I’d like to incorporate.
•          The Hunger Fix:  I bought this when I had an {oh my goodness I literally think I have a problem with food} moment.  I’m currently reading it so I haven’t yet got the total gist but basically talks about the theory behind and how to overcome food addition.  I’m hoping this book may help me deal with the underlying issues as to why I overeat.  Will update if it proves to be helpful!
•         Detox Yourself:  I bought.  I read the first page.  It sat on my shelf for 5+ years.  Basically I wasn’t and still am not willing to be that extreme.  Juicing, detoxing, living off rice and beans {heeeey I’m a celeb fans!} just ain’t gonna fly with this mamma. 
•          The Flat Tummy Diet:  I followed this diet plan back in 2011 to lose weight before we went on holiday and lost 8lbs in 3 weeks which was amazeballs but the only reason it worked for me was that I limited my calorie intake to 1,200 calories a day and religiously tracked everything I ate and every bit of exercise using the Myfitness Pal app {see my blog posts here and here).  It worked.  I felt good.  But it wasn’t sustainable for me.  But to be fair I probably skipped the chapter on maintenance!  Great for my lifestyle then but I remember feeling really weak and tired and now with two little people to run around after I just can’t put myself through that again.  Although I did enjoy the cake from Jane’s Pantry I treated myself to every Friday!
•          Slimming World:  Ok so this isn’t technically a dieting book you can buy but this is the main book you receive when you sign up for SW.  I joined SW in November 2015 at the heaviest I’ve ever been (12st 2lb) and repeatedly lost weight to -16lbs by February 2016.  I then plateaued and it took me until April 2016 to lose another 1.5lb to reach my maximum weight loss on plan of -17.5lb (10 st 11lb).  This was still way off my target of 9st 7lb and from then on I fluctuated around the 11st mark until I finally stopped attending group in September 2016.  So what happened?  The biggest thing that helped me stick to the SW plan was being held accountable and staying to group each week.  This was fine when the boys were very young and would usually sleep through group but as soon as they started getting more active it became harder and harder to not only listen and get the most out of it for myself but they also started being quite disruptive to the rest of the group.  So I would go and weigh then leave straight away.  For me the accountability stopped as I no longer cared if I gained or lost and my heart and mind just wasn’t in it anymore.  5 months on I could no longer justify the cost of going to group when I knew I wasn’t sticking to plan.  And now the pounds are creeping back up.  I think SW is a fab plan and definitely something I’d go back to.  I’ve looked at going to a different group at a time when Mr H is at home to have the boys but we only get two evenings together a week at the moment and I’m not willing to give one of these up when we barely see each other as it is.   One day J

 Example of how my current week usually pans out {based on my SW week of Thursday-Weds}

•          Thursday:  Weigh in.  +2lbs,  Have a fresh wave of motivation to be good this week - to sit down and plan our meals for the week, to try new recipes, to say no to cake and to lose the 2lbs I’ve put on.  
•          Friday:  Friday treats!  Hot pork roll on my lunchbreak, cakes in the office, easy pizza dinner and chocolate for pudding.
•          Saturday:  It’s the weekend so I can be a bit slacker on the healthy eating right?  Meet up with friends for a coffee {and cake}, treat the boys {and mummy} to a gingerbread man from Tesco.  Eat dinner of sausages, mashed potato and peas with the boys.  Hot chocolate and biscuits in front of the telly.
•          Sunday:  Pop round to mum and dad’s – yummy lunch and pudding, tea and cake mid-afternoon before heading home.  Mr H arrives home ~6pm with a giant bar of chocolate and wine, too unorganised and tired to cook once boys are in bed so we order a take-away.   Was going to do a food plan and online food shop but watch Planet Earth 2 instead.
•          Monday:  Work – didn’t make a packed lunch so grab my favourite spinach and ricotta pasty in town along with something sweet for pudding.  Starving by the time I get home so scoff some biscuits before dinner.  Eat a huge bowl of spag bol and garlic bread prepared by Mr H as a family.  Finish last night’s wine and chocolate.
•          Tuesday:  Must do better today!  Prep a packed lunch which is eaten on the side of the road on way back from one of my work visits.  Hungry again once back in office so much on whatever biscuits/cakes are lying around.  Pick the boys up from nursery.  Shattered so eat bits of toast, biscuits, crisps, crackers all evening. 
•          Wednesday:  Twins club – quick cup of coffee and a catch up with the twinnie mums before heading over to Sainsburys café to give the boys lunch and grab something quick and easy to eat for myself like a panini.  Quick top-up food shop and more treats for the boys {mummy} then home ready to transfer sleeping boys into their cots.  Cup of tea and a cake before tackling the housework.  Dinner of whatever the boys are having. 
•          Thursday:  Weigh in.  +2lbs

 Enough said!

What am I going to do differently this time?

•          Review what’s worked and not worked for me previously
•          Try something new!
•          Ask my nearest and dearest to support me and sign up to helping me stay on track
•      Be honest and open about the fact I'm trying to lose weight/be healthier 
•          Focus less on dieting and more on a healthier way of life
•          Make small changes
•          Weekly food shop with limited top-up shops 
•          Flexible meal plan with ideas somewhere prominent in the kitchen
•          Be more accountable:  Weekly updates on the blog, ask Mr H to weigh me every week
•          Keeping an honest food and mood diary for at least the first 4 weeks 
•          Be open to reviewing and changing my plan if somethings not working
•      Eat regularly and take each day {hour} at a time

Time to {diet} {part 2:  The Plan} coming soon :)

I’ll do it {when I’m slim}

Do you ever find yourself saying things like “I’ll buy that new pair of jeans I like when I’ve lost weight” {whilst simultaneously munching on a Kit Kat Chunky}?

That’s fair enough.  Why waste money on something that’s not going to fit in 4, 12 or 100 weeks time?

 
But let’s think about that differently.  Even if you have committed to losing weight the reality is that weight loss is not something that happens overnight {extreme dieting and liposuction aside}.  There is going to be an interim “active” phase before “maintenance” so why deprive yourself of something that’s going to make you look and feel good and is comfortable for the shape and size you are right now?

You don’t need to spend £££ and can save something really special for when you reach interim goals or target weight but I personally believe that weight loss shouldn’t been about deprivation.  I’ve already cut down on the chocolate and wine – there’s only so much a girl can take!!  When I feel deprived I feel unmotivated, frustrated and rubbish which usually leads to reaching for the biscuit tin.  Reflecting on this I’ve actually found that I’m a lot happier and in fact more likely to exercise and eat healthily if I’m not restricting myself unrealistically. 

It’s summer.  It’s hot.  It’s Britain.  Therefore it’s unlikely to last long.  So yes I bought a pair of {bigger than I would like} shorts because they are comfy and you know what?  I wore them with pride!  They may not fit me next summer but for £6 from Primark they’re worth every penny for the here and now. 

Does this purchase mean I’ve given up on my weight loss goals?  Absolutely not.  But it does mean I can look and feel good whilst I get there J

What else have you put off until you’re a slimmer version of yourself?  Trying out that new exercise class?  Going on holiday or applying for your dream job?

Reaching your target weight may be your destination but don’t forget to make the most out of your journey.  Buy that new shade of lipstick or those comfy jeans, play with your kids, try out a new sport, have a cocktail or go on that road trip!  Take action and join Slimming World {or equivalent} or buddy up with a friend to support each other on your weight loss journey.  Ask yourself why you really want to lose weight, identify your triggers and think about what inspires you.  And more importantly don’t beat yourself up if you fancy the odd egg McMuffin.  Remember you’re still you whatever the scales say.

Take back control and enjoy life – you only live once!

A few things I’ve stopped putting off until I’m slim:

-          Bought a new lippy

-          Planning a spa day

-          Started exercising again

-          Bought some new outfits for work

-          Making more effort with my beauty regime

-          Took the twins swimming

-          Planning a family photo shoot

-          Wearing shorts this summer!

 



Flay Tummy Diet: Update

I think a good way to describe my current diet is......coasting.  After a successful start to my flat tummy diet I hold my hands up and confess the road has been rocky.  I have had some yummy healthy food but also been sporadic in my willpower and motivation (plus had a nasty stomach bug which although made me go off my food initially then left me ravenous and craving carbs).

Now we've moved house and got that out the way it's time to re-focus, get back on that band wagon, set new goals and get into a new routine.  I'm going to start by using the rest of this week looking back over past posts and focusing on the preparation and the past success of week 1.

Setting Goals

I have several events coming up that should help with goals and motivation.  My best buddy Jane is getting married in October so there will be lot's of preparation, girlie days and of course the all important hen do and I'll definitely be wanting to look my best!  I'm also planning to run a 5k personal best at the end of Sept so this will keep me focused on training, as well as getting fit for the start of the netball season.  So lots to focus on!

I'm going to re-start my 21 days of the flat tummy club diet, again using the My Fitness Pal app and introducing the RunKeeper app which is fantastic for tracking your workouts, including GPS tracking of your runs etc!  This then shows a map of where you've been, the distance and time and can be linked to My Fitness Pal to calculate calories burned and add them to your daily record.

So Monday morning my goal is to jump on the dreaded (for now!) scales to examine the damage and start my 21 days.  I still have a goal weight of 133lbs and will put in a time frame for this based upon my current weight.  I've also decided to include goal based rewards to really keep me focused.  More on this next week :)

Flat Tummy Diet Week 1

Well, week one is done and out the way!   So how did I get on?

Week 1:

Start weight: 150 lbs
Target weight: 133 lbs

Days in:  7
Current weight:  146 lbs
Weight loss so far:  4 lbs

Really pleased with this first week's weight loss.  I always find the first week tough as, although you've done the preparation, actually making the changes and seeing them through can be really difficult.  Plus there were the inevitable challenges, such as a family BBQ, which really test your willpower.  But getting past the initial few days without falling (too much) off the wagon is a real achievement.

Family BBQ

I admit that I haven't been 100% good (who can say no when the boss brings ice cream into the office?!) but I feel so much better in myself already - my clothes don't feel so tight, I'm not as bloated and uncomfortable and I'm enjoying my food more.  I've also found that I'm craving sweet foods less and don't seem to be as hungry as I thought I would be when faced with less calories.

Office Ice Cream!

But it's still early days and I've still got two weeks of 1,200 calories left before I raise this to a more maintainable number.  I'm aiming to get under 140 lbs by the end of the 21 days (>10 lbs lost) and will then re-evaluate for the remaining ~7 lbs.  Seeing photos from the weekend remind me that I'm not yet at the weight I'd like to be but I'm definitely feeling really motivated to keep up the diet!

What this space for next week's update!

How are you getting on?

Flat Tummy Diet Day 1

See part 1: background and part 2: preparation.

Ok, so today is the day - My 21 days have started!

Just to recap for the next 21 days I will be using a combination of Kate Adams' Flat Tummy Diet Club and the My Fitness Pal app, used to track calorie consumption.  I will be aiming for a net count of 1200 calories per day (with exercise having a negative effect).  This is a dieting technique I have used before with success; however my downfall has been maintaining the effects long term.  Therefore, my plan is to complete my 21 days at 1200 calories before moving to a more maintainable daily consumption, making adjustments as necessary depending upon how much weight I can lose.

I'd like to use this opportunity to make a life-style change (without expecting results over night) and to look long-term at my relationship with food.  I'd also like to learn to cook home-made nutritious meals and keep to my 'happy weight' rather than yo-yo dieting.

My meal plan for today is pretty standard when I embark on my 21 days, it may not be the most exciting but this is what works for me and I plan to try to spice up my meal plans as I go along!

So here we go - day 1!

Start weight: 150 lbs
Target weight: 133 lbs

Days in:  0
Current weight:  150 lbs
Weight loss so far:  0 lbs

Breakfast:  Granola with raspberries (measured using Rosemary Conely's Portion Pots) with a couple of dessert spoons of natural yoghurt and a cup of tea = 308 calories

Lunch:  Salad made with ham, cous cous, cherry tomatoes and coleslaw = 211 calories

Dinner:  Breaded cod with mediterranean roasted vegetables = 396 calories

Snacks:  Skinny vanilla latte (Starbucks), small apple, cup of tea and Muller Lighter yoghurt = 254 calories

Exercise:  Walking = -56 calories

Net calories for the day:  87 calories remaining

Notes:  Felt really determined to eat well today and not fall at the first hurdle!  It's been nice and sunny which, in my opinion, makes eating yummy salads and fruit easier!  I did have a little treat this morning courtesy of Starbucks but I made sure I allowed for this in my calories and this won't be a daily occurrence! I didn't have any real planned exercise in today so I made sure I had a bit of a walk at lunchtime as well as my usual walk to work.  I ate dinner slightly later than usual which helped stop evening snacking.  I also drank loooaaads of water (partly due to the hot weather!).  All in all a good Flat Tummy day :)

How did you get on?

My next Flat Tummy post will be after the first 7 days and first weigh in!

Flat Tummy Diet Part 2: Preparation

~ Note:  I am not a nutritionist or doctor so please seek medical advice before embarking on any new diet or exercise regime! ~

See Part 1 here.

Ok, so just to reiterate (in my opinion) this part of the dieting process is key and not to be rushed.

I will be following the principles used in Kate Adam’s Flat Tummy Club Diet which follows a 21 day ‘kick-start’ approach followed by maintenance and adjustments where necessary depending upon how much weight you’d like to lose. 

In addition to this I will be using the My Fitness Pal app to track calories and keep me mindful of what I am eating and using tips and recipes from fellow bloggers (Can you stay for dinner? and Nosh and Nourish being a couple of my favorites), Pinterest, magazines (such as Zest Magazine) and a great book I found on my shelf at home: The Diet Doctors Inside and Out.

Ok so let’s get started.  I would say once you’ve got past the contemplation stage (see Flat Tummy Diet Part 1) you will need at least a week of preparation before you start your diet.

During this week really think about what you eat, how active you are and why you want to diet in the first place.  Be mindful of portion sizes and remember that extra spoon of sugar or cream on your hot chocolate.  Remember the aim is not to necessarily change your behaviour this week but to raise awareness and get you mentally ready for the next 21 days (and beyond!).

Ellie’s top tips for successful preparation:

• Keep a food and activity diary
• Be honest
• Clear out your cupboards and don’t buy any unhealthy foods for your fridge/cupboard i.e. a huge slab of chocolate that will only be an unwelcome temptation when you start your diet
• Start researching new foods and recipes to try
• Plan your meals and snacks and make a shopping list
• Look at potential future challenges and how you’d handle them
• Tell your friends, colleagues and family (make a fun no cake zone sign for your desk)
• Write the main reason you’re doing this on post-its and locate in key trigger areas – I had ‘bikini’ written on a post-it on my computer at work which I looked at every time the biscuits were being passed round!
• Hop on those scales and face the music!  Note down your current weight, measurements if you wish and how you feel
• Write down your target(s) and put somewhere visible
• Be confident – you can do this!
• Get excited – this is just the beginning!

I like to move it, move it….

Whether you think of exercise as friend or foe the fact of the matter is, it’s very good for you.  For me personally I can be quite fit but unhappy with my weight and only really lose weight by eating healthily BUT a combination of the two definitely gets the best results.

If you currently don’t exercise at all please do not go mad and throw yourself into a full on fitness routine without at least taking prior medical advice.  Not only will you most likely lose all motivation very quickly and find your new routine unsustainable but you could do yourself some serious injury.  Slowly but surely is the best way to go.

This also goes for sporadic exercisers – if you haven’t done it for a while it’s unlikely that you will be at the same level you were when you stopped! 

Then there’s the honed exercisers – why not try a new sport?  Bootcamp? Shake it up a little and remind those muscles how to work and ache!

Plus remember to put exercise into your diary and commit to it.  Even if t's just for 10mins. 

I’m somewhere inbetween sporadic and honed in the fact that I do exercise regularly but I’m also quite lazy so really need to push myself to see results.  Having an aim helps.  Watch this space for my 10k training plan coming soon!

Yummy foods

Ok, part of the preparation is to think about alternative healthy food options and to write our shopping list ready to start our diet.  I'm really not the best chef but here are some basic ideas:

• Fruit and veg (think outside the box (carrot sticks and hummus), frozen is still good) 
• Nuts (unsalted)
• Wholegrain/brown bread, rice and pasta
• Skimmed or semi-skimmed milk
• Fish – fresh, frozen or tinned
• Ryvita or rice cakes (with chocolate spread = yummy evening treat)
• Dark chocolate (personally I like the fruit and nut kind)
• Lean meat
• Eggs (scrambled, poached, boiled)
• Soup
• Salad
• Cous cous
• Yoghurt

Avoid:

• Confectionery, including biscuits and crisps
• Ready meals
• Alcohol (sorry!)
• White bread and pasta
• Fizzy drinks

Just a note here, I’m not a fan of banning anything completely.  It’s all about portion control and making the right choices.  Do you really need that mound of grated cheese on top of your spaghetti?  Bread for lunch so no bread with dinner etc. Small changes can go a long way. 

Ok so now we’re (hopefully) feeling a bit more optimistic about embarking on our 21 days of Flat Tummy Dieting.  Our cupboards are full of healthy yummy foods, we know what we’re going to eat for the next week, banned cakes from the house and put our targets up in plain sight.

For 21 days (starting Monday 8^th July) I will be aiming for a net consumption of 1,200 calories a day (using exercise as a negative).  Work out your aimed calorie count here.   I have chosen this number of calories based on the calculator but also from previous experience of following this diet.  Please do not set your calorie aim too low!  If you are struggling to exercise on this amount of calories make adjustments as necessary but I would say for these 21 days reduce the exercise rather than up the calories too much. 

Breakfast:  300

Snack:  50

Lunch:  300

Snack:  50

Dinner:  500

Snack:  100

Exercise: - 100 minimum

= 1,200

After the 21 days I will then up my calories to a more manageable level – remember this is a kick-start only!  But also remember this is a long-term health change.

Week 1 plan coming soon!  Wish me luck and let me know your thoughts.  Why not join me?  Would love to hear from you :)

Some Pinteresting Motivation

Some of my favorite motivational (or just funny) quotes from Pinterest :) 

Choose - Pinterest Source

12 weeks - Pinterest Source

Seems impossible - Pinterest Source

Do anything - Pinterest Source

First step - Pinterest Source

Hardest - Pinterest Source

Clear mind - Pinterest Source

Be happy - Pinterest Source

Did you run?  Pinterest Source

Be kind - Pinterest Source

Perfect conditions - Pinterest Source

Run away - Pinterest Source

Start today - Pinterest Source

Oh dear - Pinterest Source

Sorry - Pinterest Source

Thank you - Pinterest Source

Rome - Pinterest Source

Not perfect - Pinterest Source

Buy tea - Pinterest Source

Walk away - Pinterest Source

Why you started - Pinterest Source

Stop giving up - Pinterest Source

Good for my Health - Pinterest Source

Just Run - Pinterest Source

I love running - Pinterest Source

Keep the faith - Pinterest Source