Monthly Archives: September 2011

Staying positive & motivated when your diet isn’t working!

Its one of the hardest things – staying motivated when you are dieting but not losing weight. I’ve become so expert at keeping weight off that this is what’s happening to me at the moment! I’m doing Slimming World Success Express and although I’m on week 5 I’ve lost no weight at all! Every Sunday morning my scales say the same thing; 142lb. I’ve even started taking Adios Plus tablets to try and speed up the loss!

According to some research from the US this week it’s not so surprising. Researchers  say that the common expectation that reducing our intake by 500 calories a day, or upping our exercise, means we will lose about 1lb a week is too ambitious. They say that weight loss probably takes about 3 times as long as that.

So does this explain why I’m not losing weight? Or could my body just want to stabilise at my current weight? Once, when I was on Lighterlife and I was living off 550 calories a day I didn’t lose any weight 2 weeks in a row! I even put some on one week. Bodies are funny things.

Having to occasionally lose weight is just part of keeping weight off
As readers of my ’21 Keys to Keeping Weight Off’ know, I believe that when keeping weight off at times you need to actually diet. Every bit of research backs this up; everyone who keeps weight off has a way to monitor their weight and size on an on-going basis and takes action quickly when they know the pounds are starting to go back on. That’s what I’m doing at the moment so I can stay a size 10.

I don’t actually weigh myself normally; in fact I recommend ditching the scales. That’s because we all know our weight can fluctuate up and down various reasons – water retention, time of the month, building muscle etc. What does it matter if our weight goes up but we still like how we look and our clothes still fit? That’s why I recommend having a favourite outfit as your guide; when the outfit is too tight that’s when its time to take some action.

Not all doom and gloom though…
All is not lost though. Although I’m not losing weight at the moment, I am losing bulk. My favourite dress is certainly less tight around the hips than 5 weeks ago even if I know I still need to lose some more before I could wear it. Plus my tape measure is showing some improvement with at least one cm off each measurement.

 

So how do you stay motivated when the weight isn’t falling away?

It is hard to stay motivated when the weight isn’t falling off. That’s why on some occasions over the last few weeks I’ve not kept to the diet – the odd cake here, or a curry there, or crisps and biscuits at a mates house. If I’m honest it’s often been more than one; with one leading to another to another. But I have to face facts. All I am doing is making things harder for myself as at this rate I’ll be on this diet for months, not the weeks I originally expected.

So to get back on track I’m focusing on the positives. I keep reminding myself:

  •  That losing weight can be slow.
  • I am losing bulk as my green dress is getting that bit looser each week.
  • My measurements show I’ve lost some size over the last 5 weeks.
  • All my friends tell me I look great the size I am ; one even said I looked ‘perfect’ this size.
  • I actually don’t crave foods like cakes and chocolates when I cut them out all together so it’s easier to have none at all.
  • I have lost weight before; I can do it again.
  • There are still other options I can try if I decide this diet isn’t working; but I need to give it a few more weeks.

That’s what you need to do too if you are dieting and not getting the results you hoped for. Or if you are trying to keep weight off and putting some back on. Don’t let some slips push you totally off course. We are all humans so if you have a bad day or two don’t punish yourself. Instead, say today is another day, dust yourself down and just make some agreements with yourself that you’ll get back on course.

And to help me get back on course I’m making sure I cook food which feels comforting and lovely and is allowed by the diet. Here’s one of my favs – sweet and sour chicken/quorn. Its tasty, gooey and sweet, really quick but still hardly any calories. Brilliant.

Fat burning and low GI Sweet and Sour Chicken / Quorn

Ingredients:
3 shallots per person
½ to 1 bulb garlic per person for sweet and sour
Chicken breast cut into small slices or quorn pieces (defrosted)

For the sauce – each person:
1 tbsp soy sauce
1 tbsp passata
1 tbsp rice wine vinegar or wine vinegar
1 tbsp sweetener
Large pinch of hot chilli powder to taste.
If using quorn you may need some additional sauce per person – 1½ – 2 tbsp.  

Stir Fry Veg
1 bulb garlic
1 cm of ginger minced or chopped into small pieces
Prepared stir fry veg

Instructions:

  1. Chop the shallots finely. Fry in some fry light and little sherry if so inclined. Mince the garlic and add to the frying pan. Fry for about 5 minutes till nicely browned.
  2. In a bowl mix up the sauce.
  3. Add the chicken / quorn to the pan and fry for around 3 minutes or until the chicken is cooked.
  4. Add the sauce and allow to cook over a medium heat.
  5. Meanwhile spray a wok or large frying pan with fry light and add the remaining garlic and ginger. Fry for about 30 sections then add the stir fry veg. Cook for about 2 minutes. Add splash of soy sauce and cook for a further 1 minute.
  6. Serve together and enjoy!

 

NOTE: If  you can’t open and watch the videos, view this blog on www.keepingweightoff.co.uk.

Like eating a lot but keeping weight off? Just go for fat burning foods

 

There were reasons why I used to be a size 22 and according to the doctors ‘morbidly obese’. The main one was that I like eating. And I like to eat big large portion sizes. That will never change. After losing weight I had to find a way I could still eat a lot and maintain my new size 10 weight. Aiming for maximum volume for minimum calories I started looking at what happens when you eat different kinds of foods. That’s when I discovered fat burning and calorie neutral foods.

Fat burning foods are foods that:

  • make the body work very hard and use up calories in the food when processing it, and/or
  • start a reaction or process which speeds up your metabolism and manages your blood sugar, and/or
  • fill you up more so you eat less, and/or
  • are not digested at all and just pass through the body.

Calorie neutral foods are those that use up more calories than there are in the foods in processing them so you actually lose weight by eating them.

Of course it’s a lot more complicated than that but you get the idea.

Calorie counting assumes all calories are equal; they are not.

One of my ’21 Keys to Keeping Weight Off’ is to remember that not all calories are equal.  This is why I do not believe that simple calorie counting is the best way to manage your weight when you are keeping weight off .


If you rely on calorie counting then, in theory, you could eat chocolate and crisps all day and so long as you don’t go over the recommended calories for your height, current weight and activity levels then you would keep weight off. But you wouldn’t be healthy and in the long term that will make keeping weight off neigh-on impossible for someone who has struggled with weight gain. (If you want to find out how many calories you need you can click here to check your BMR).

Brownies made with added fat burning ingredients

Keeping weight off requires you to have a healthy, balanced diet and to keep your metabolism as fast as possible. One easy way to do this is to eat lots of fat burning foods. There is a real variety of fat burning foods, something for everyone, and they are foods you can easily just make the staple of your day to day diet. Or, you can adapt recipes to include fat burning foods to make your favourite dishes more fat burning. It’s amazing how easy and routine ‘easy swaps’ can become with a bit of thought. And then, like me, you can eat loads and still keep weight off.

So, want to know what these wonder foods are? For a list of fat burning and calorie neutral foods click here.

Good luck, enjoy the foods. And let us know on here or on facebook about any fab recipes you have using fat burning foods.