Tag Archives: feel good inside

2 weeks into my diet – but is it for me?

 

I’m now 2 weeks into my diet. When keeping weight off, it’s inevitable that you put weight back on. Keeping weight off does not mean not putting any weight on at all, it’s about when do you decide to do anything about it. Due to medical reasons I’ve put on nearly 2 stone more than I want. So now I’m dieting to lose this.

I’ve chosen to do Slimming World this time and I’ve now been to 3 classes. I really like the leader and the people are very nice but truth be told I’m struggling with it. All the research shows that you are more likely to succeed with a diet as part of a group. But 3 groups in, I’m honestly wondering how many more groups I’ll be able to stand……

Eating out
I had an OK week. On the Saturday I went to one of the best and poshest restaurants in the UK and negotiated a meal in advance that was OK. On the Sunday I went to a BBQ. Slimming World says 1/3 of your meal should be fruit or veg so I had a slice of cake with some salad!!!

Your ‘success’ or not is public
When I went to a Lighterlife group for nearly 2 years, your weigh-in is private. At Slimming World it’s the opposite – read out to the whole group. If you lose you get applause; maintain or add and you get sympathetic noises. And despite that the fact that generally I’m open about my weight I’m struggling with this. The first week I just maintained and I honestly felt totally humiliated at the prospect of this being read out. It felt better having a loss of 3lb read out but I was still nervous.

Making sure 1/3 of my plate was fruit or veg!!

It’s a whole life change
Having spent so long thinking about why I got fat in the first place, and reading the research about how what we eat as children effects our weight later in life, I’m struggling with the fact that there are loads of kids at the class who seem to all be eating sweets, crisps and other processed foods; I’ve not seen any eating fruit, or raisins or carrot sticks for example. And so I find it frustrating that some of the excellent messages the leader is giving about healthy eating and this being about a whole life change don’t seem to be cascading down to the kids. Maybe I’m being unfair or just haven’t noticed; I do hope so.

Bodies are so unpredictable
Hearing how people have done and then they talk about the week they have had it’s also so clear how the human body is so unpredictable. Some people stick to the plan and put on weight; others eat all sorts and still lose. Time of the month really effects me and it all leaves me feeling a lot that weight is not the best judge as it seems so arbitrary; how our clothes feel or how we feel about ourselves I think are much better judges.

But despite all this I think the group is working
I sat in the group making notes surreptitiously on my phone for this blog, noting how I don’t feel motivated by competitions even if it seems to work for others. And then she announced that I was Slimmer of the Week!! And guess what – that has felt pretty motivating after all!!! And if I’m honest the public nature of the weigh-in is having an effect. This morning I’ve been on the scales and my weight is slightly up so I’ve said no to going out to eat this evening which I probably would have done if there was no group to go to.

Horses for courses
Ultimately, although I’m finding this hard, it is making me think and it is changing my eating habits. And I can’t argue with the thousands of people for whom it works week in, week out.

I think it’s a case of horses for courses. What suits one person doesn’t always suit another. And what suits you at one point in your life may not be the right solution at another. The trick is when anything doesn’t motivate you or you find it feels ‘heavy’ inside, stop. Don’t just give up. Maybe it’s just not for you and no doubt there is another way for you.

Love your holiday and still watch your weight!

So, its holiday time again. I love summer holidays, but they can be a mare when it comes to managing my weight. And spending hours in shorts and a swimsuit isn’t good for my mood if I feel I’m bigger than I want to be. But at the same time, a holiday is not a holiday if I cant enjoy myself and food and drink is such a massive part of that. Some people even lose weight on holiday! So here are my top tips for having a great holiday and still watching your weight.


1. Got a smart phone, get an app!
My last holiday was in Portugal. So before I went I bought a translation app that could work without WiFi or 3G. I put in a load of phrases to be translated into Portuguese to help me ask for my food how I want it. So phrases like ‘Please cook in as little oil as possible’ or ‘Please do not put cheese on top’ made it really easy to order brilliant food.

2. I’ll manage the day so I can enjoy the evening….
Having lovely meals out and a fair few glasses of red wines is all part of a holiday for me. So I manage my breakfasts and lunches then I don’t worry about the evening. I took some sugar free muesli with me which I had with fruit for breakfast. I booked self catering so I could make my own lunch. When I’m not self catering I’ll buy salad stuff each day. Drink lots of water during the day and you’ll be set up nicely to enjoy your evening out.

3. Don’t compare….
Bad habit on holiday No 1. Looking at other women and thinking how much slimmer they are then me. The reality is always that some are, some aren’t. And so what?

What’s important is that we all feel good about ourselves and learn to love ourselves as we are. Remember no one else can be you. So what if they are a different size or shape?

4. When eating out still make sensible choices….
Some things are better to chose when eating out and managing your weight. Click here for a guide.

I’m a real pudding girl and holidays are no exception. In Portugal often I’d go to the ice cream stall and choose some fresh fruit covered in dark chocolate. Lovely. And I used the little freezer compartment in the fridge in our room to freeze some fruit to eat in the afternoons rather than ice-lollies. And of course I kept a nice stocked fruit bowl in our room.

 

Even with the most rubbish equipment you can still cook your own

5. Beware the all you can eat buffet….
The truth is that going all-inclusive or to all you can eat buffets everyday on holiday is going to make it really hard to manage your weight. So if you are all inclusive or going to all you can eat buffets, still try to watch what you eat and still bring your own more healthy alternatives. Use a small plate, only put small amounts on your plate at a time, take a break between going back to fill up your plate, and drink lots of water. Don’t eat just because the food is there. 

 

6. Stay active….
Even if you are going for a total chill-out holiday by the pool, its still possible to keep up some activity. Swim as much as you can and walk everywhere rather than getting lifts or a bus; in the sun its lovely and there’s nothing nicer than walking home in the sunset after a great meal and evening out.

If you can and its your kind of thing, go dancing to dance off your evening meal. And if your on holiday with the right person then remember that getting active in the bedroom uses up lots of calories; even more when its hot!!

7. Be grateful for all you eat and drink…
I believe that how we feel about things effects how our body responds. I’m convinced my body deals with food better when I feel good & not worried about what I’ve eaten. So be grateful for everything you eat or drink and for your brilliant holiday. Before you eat think about how good the food you’ll have is for you. Be determined to enjoy everything you eat and drink and to have a brilliant holiday.

x

Staying positive when life is crap

Earlier this week I have had a major setback in my life. The week then seemed to just go from bad to worse. I didn’t get a job I wanted, I had a horrendous expereince travelling, I put on weight even though I’m on a very low calorie diet. I’ve started worrying about money and haven’t slept very well. I even managed to get bitten by something when I was in a café and have been in pain since. And, all of this has come after a very difficult few moths following a house fire. But despite all this, I am feeling OK. Actually I’m feeling even more than OK and I’m looking forward to next week. Because even when life is really really crap it is possible to try and make yourself feel a little bit better.

For me, feeling good about life and me is completely linked to my ability to manage my weight. If I feel rubbish then I am less likely to make good decisions about food because I can feel I’m not worth it. I’m more likely to think I should ‘treat’ myself with calorific food or a real blow-out. Plus I tend to stay in more and have less energy. And that again makes me want to eat more sugary food which, of course, is a vicious cycle because it actually makes me more sluggish. Keeping weight off is as much about how we feel as it is about the food we eat.

So how can you feel better when things are really hard? Well here’s my top 10 tips.

1. Allow yourself to feel sad or down. Have quiet ‘me’ time if that’s what you want, cry and get it out. But after you have, tell yourself its time to change how you feel.

2. Do it gradually. Don’t expect to feel positive overnight. Go for small steps and know each time you feel a bit better you are moving forward.

3. Smile and think of nice things, no matter how small or insignificant to help you feel better. Last thing at night is a great time.

4. Make a list of all the things that are good in your life, no matter how small. When you feel down get out your list. Keep adding to it.

5. If your initial response to a difficult situation is ‘chocolate’ or ‘take away’ or similar, just stop and think before you eat it. Think about it they will probably actually will make you feel worse. Instead, eat good foods, like blueberries, that make you feel fantastic.

6. Treat yourself and be proactive. If you know you are facing a tough situation plan something nice to do afterwards or to have the support you need ready in place. Treats don’t have to cost and don’t have to involve food. Try a lovely long bubble bath or a walk, or a great bunch of flowers. Remember taking exercise releases hormones that make us feel better too.

7. Think about the things you love in life and put them around you. Put on some upbeat music or watch a film you love that always makes you smile. Looking at art or images that you like produces brain hormones which make you feel happier. So really look at pictures you have on the wall or at photos of people or places in your life. Even have a scrap book of images you love to look at when times are tough.

8. If something goes the wrong way for you try not to be bitter and angry. As hard as this can be, when we are, it is generally only us that suffers. Instead, try to look at situations in a different way. Do a ‘that feels better exercise’. Write down what you are feeling about the situation and then do a tick, x or ? at the end of each statement to see if it makes you feel worse, neutral or better. As you start to find ideas that make you feel better keep going. Smile and you will find that you soon start to feel a little better.

9. Have an action plan for how you will move forward. Steps can be very small and achievable and this will help you not feel ‘stuck’.

10. Ask for help; it’s not a failure, in fact it shows strength. Ask your friends, family and colleagues, and seek professional help if this is what you need.

Lastly, remember there are always good things that happen even in the midst of rubbish if you look for them. A few months someone stole my husband’s golf clubs. I said before we buy some new ones let’s ask people on Freecycle if they have any they need to get rid of. So a few weeks ago I posted the request. No response initially, but this week we got an email offering us a set that were even better than the ones that were nicked. He’s been on the driving range this morning and it’s put a big smile on his face. No matter how rubbish some things can be, remember there are always nice, good people in the world.

Have a great week. Peg xx

Quorn – brill for dieting and to keep weight off

When it comes to your new year diet or if you want to keep weight off, quorn is simply brilliant. Really versatile, it can be made into almost anything you would normally make with meat. And best of all it is really very low fat, low GI, high in fibre, high in protein, keeps you feeling fuller for longer, is fat burning and very low calorie. So all in all, a brilliant diet and weight maintenance food.

If you haven’t been converted yet, read on…..

What is quorn?
Quorn is a micro-protein, made by adding oxygen, nitrogen, glucose and minerals to a fungus called Fusarium venenatum which is described as being like mushrooms and truffles. Many quorn products also contain eggs. Quite disturbingly it was originally used to make material and animal feed! However it was quickly realised that because it has a good texture (some say its like it has been ‘knitted’) it is possible to shape it into various formats. By adding flavours it’s made into a meat-free alternative for everything from chicken fillets to fish fingers; from sliced deli-ham to a meat free pate.

What can you get…..
Quorn products which are great for slimming and watching weight include:

Need to be cooked:

  • Mince
  • Sausages
  • Chicken style pieces
  • Chicken style fillets
  • Beef strips
  • Swedish style and Italian style meatballs
  • Burgers
  • Pepper steaks
  • Lamb steaks.

Deli food ready to eat:

  • Sandwich meats – ham, chicken, beef, turkey
  • Fajita strips
  • Roasted fillets
  • Tikka fillets.

There are loads of other products too but not all are low fat or good for slimming. For example the bacon and Southern Style Burgers taste great but have more calories (though they are still relatively low calorie). And many of the ready meals or products can actually be quite calorific. So you need to check those carefully.

Really easy…..
Two great aspects of quorn which make it even easier to use are that it keeps quite well out of the fridge for a day or so if you are having food on the go. So I will often make a packed lunch/tea of deli products and a tub of salad.

Also you are OK to defrost and re-freeze. So even if I make a meal with frozen quorn I often re-freeze the cooked meal to have when I need something quick and easy.

Good on diets…..
Quorn should fit well with your diet. On Slimming World mince and pieces are superfree foods; on Weight Watchers  basic quorn products are low in Pro Points. It is also a low GI food so will fit with your low GI diet. Just check your particular diet for more details.

You do need to cook slightly differently though…
Believe me, if you slightly adapt how you cook quorn you can give it to unsuspecting meat eaters and they will often not know. The trick is to use more liquid than with meat and add in some additional flavours such as herbs and spices, marmite, Bisto, balsamic and other vinegars, Worcester sauce, fish sauce, soy sauce, lemon juice, stock cubes or bullion etc.

A note of caution…..
However there is a note of caution with Quorn. Some people are violently allergic to quorn and it is thought this is linked to people who are allergic to certain fungi. I have a friend who will be really sick within hours of eating any quorn – tough for him as he is a mainly veggie! Although its believed the numbers of people allergic are relatively small, if you are new to quorn and you are ill after eating it (or if you get ill after eating a lot) then maybe you are one of those people.

So what are you waiting for? How about trying quorn soon in….
Bolognaise, curry, chilli, lasagne, stir fry, pasta sauce, with couscous or rice, sausage casseroles, cottage pie, roast dinner, fry-ups, steaks on their own with salsa and salad, meat loaf, paella, risotto, Thai curry….

Staying motivated when dieting

It’s sad but true that many people fall off the new year diet wagon by 14thJanuary. So if you are on a new year diet, or trying to keep weight off, and you are finding it hard to stay motivated, read on. Staying motivated can be a challenge but it is possible. So here are some tips to help you keep motivated and keep on track with your new year diet.

Courtesy of Will Merydith

  1. If you do go off course don’t give up or think that means you cannot diet. Just accept you wobbled a bit and decide to get back on track from this very moment. Don’t beat yourself up – instead concentrate your energy on keeping on with the diet in future.
  2. Remember that most people don’t lose the weight they put on each Christmas. So year on year it just piles on. So its important if you want to lose the weight to try and shift it right away.
  3. Have you lost any weight or bulk at all in the first two weeks? Smile and feel positive as you think about even the smallest amount that you might have lost.
  4. Write down all the reasons why you went on the diet in the first place. Keep this list to hand and add new ones as you think about them. When you are funding it hard look back at the list.
  5. Think about all the food on your diet that you do love. Smile as you think about them and the fact that you can eat them on your diet. 
  6. Remember a diet is not for ever. Take it one small step at a time. You don’t have to conjure up motivation for the rest of your diet – just the next few hours or day.
  7. Join in with group activities, go to classes, call on your friends, do a hypnosis CD, download an app to help you monitor your weight and food. Take inspiration from others. That’s what Fiona who regularly contributes to my Facebook page does; she recomends Dietgirl. Do anything that will help you keep on track. 
  8. Visualise your end goal – how you will look when you reach your target weight. Get out photos of you the size you want to be or get a picture of someone else and put your head on it so you have a positive image to concentrate on. Make this your phone home screen or computer desktop and smile and feel positive everytime you look at it.
  9. Up your exercise – even little things like doing  a short 10 minute walk or a quick swim can make all the difference. Exercise makes you feel better and helps to supress appetite. And obviously it burns off calories too!
  10. Lastly – if you are finding the diet you have chosen really hard work, have a good think about whether it’s the right diet for you. If you want some hints about this have a look at my last blog post.

So good luck. And keep us updated about how you are doing or sharing any other motivation tips you have.
Love your body and love yourself.

Peg x

How to survive Xmas Tip no 5 – Dont panic!!

Peg Alexander worried about XmasCan you have a Lite Christmas? Can you enjoy yourself this festive season and not become the Christmas pudding? Of  course you can; just follow my 5 Golden Rules of Christmas.

Golden Rule of Christmas No 5:
Don’t panic! You always have January to deal with any extra festive weight.

Watch the video about this Golden Rule here.

Even if you follow all these tips you may still end up putting on SOME extra weight. It’s pretty inevitable if you eat or drink more than usual, you eat different foods and do less exercise. So don’t beat yourself up or give yourself a hard time; accept it’s inevitable and decide that you will deal with it in January. BUT MAKE SURE YOU DO! Research suggests that most people don’t lose the weight they gain over Christmas – and year on year that could add up.

From just cutting things out through to a full-on diet
For some people, all they will need to do to get back to normal is to cut out the extras they’ve been having – such as cakes, chocolates, take-aways or even alcohol – for a few weeks.

Other people may need to go a bit further and cut out foods like bread, pasta, potatoes and rice for a few weeks. This isn’t as hard as it sounds. A bolognaise sauce or a chilli can be just as good on a bed of salad leaves as on pasta or rice. Just swapping your morning toast for a bowl of porridge may be easier than you think, and it will keep you feeling fuller for longer. If you do have carbs such as bread, pasta or rice, always keep them brown as wholegrains don’t turn to fat in the same way as refined carbs.

You may decide you need to go on a formal diet. Research shows that people who follow a recognised programme where they are part of a group or structured programme do better than those who try to go it alone. Remember there are loads of different diets and different ones suit different people. So think about the diet you choose carefully and whether it is one that will suit you. If you try one and it’s not for you, look at others rather than totally just giving up; there’s bound to be one that suits you.

Go to rule no 4 -Dont slump – find ways to be active

Surviving Christmas & manage your weight – Rule no 4

 

Peg Alexander worried about XmasCan you have a Lite Christmas? Can you enjoy yourself this festive season and not become the Christmas pudding? Of  course you can; just follow my 5 Golden Rules of Christmas.

Golden Rule of Christmas No 4:
Don’t slump – still try and keep active.

Watch the video about this Golden Rule here.

It’s just too tempting to be a couch potato over the holiday period. We’re often indoors for longer and our usual routines go out of the window. So be conscious of this and try and find ways to get as active as you can during the holiday period.

  • Try to avoid internet shopping – going to the supermarket uses up calories. See filling your shopping trolley as a workout and enjoy! Can you make shopping for presents a day out? Go by public transport, walk round loads of shops, carry bags and enjoy!
  • Go for family walks. Wrap up warm and all go out together and make it a lovely social occasion. Make it a part of your holiday.
  • Play games with the kids and get as active as possible – really go for it on the Wii. Choose active games rather than sitting watching the TV.
  • If you go to parties,  be the king or queen of the dance-floor. Boogie on down all night and burn off those calories.
  • Find other little ways to be as active as possible – if you’re on holiday from work,  you have more time – so use it! Park your car a bit away when you go out. Do small shops at local shops and walk. Use public transport as much as you can. Keep things upstairs so you have to keep running up stairs to get them. Get amorous! Having sex is a great way to burn off calories.

Go to rule no 3 – Plan, plan, plan!

Surviving Christmas & manage your weight – Rule no 2!

 

Peg Alexander worried about XmasCan you have a Lite Christmas? Can you enjoy yourself this festive season and not become the Christmas pudding? Of  course you can; just follow my 5 Golden Rules of Christmas.

Golden Rule of Christmas No 2:
Christmas is a social time – so think about how you will deal with people who you know find it hard when you are careful about your food and drink. Just because others are eating and drinking doesn’t mean you have to.

Watch the video about this Golden Rule here.

Unfortunately we all know someone who finds it hard to accept other people’s decisions about food and drink. For example people who want you to eat loads – like Mrs Doyle in Father Ted (Go on, go on, you will, you will, you will!) This can be really hard if you are staying with others over Christmas and you feel you have to follow their food and drink habits.

So remember that mostly, this is THEIR issue, not yours. Think about anyone in your life with whom, when you spend time with them, you find it hard to keep to your food and drink decisions. Have a think about why this is and try to talk to them BEFORE the holiday period about why you want to make certain food and drink choices, about how important this is to you, and ask them to help you keep to these decisions. Offer to sort out your own food if this will make it easier. How about asking for this as your Christmas present! Remember, just because other people eat or drink to excess this doesn’t mean you have to.

Go to rule no 1 – Christmas dinner is not the problem.

How to survive Christmas and keep weight off! Rule No 1.

Peg Alexander worried about XmasAre you dreaming of a Lite Christmas? How not to be the Christmas pudding!

Christmas is the hardest time of year for many when it comes to watching your weight or keeping weight off. And if you are dieting you may as well forget it! Putting it bluntly, many people will put on weight over the festive season (studies suggest an average of around 4lb with some saying up to 10lb!). So is it possible to still have a brilliant Christmas and New Year without becoming the Christmas pudding yourself? Can you indulge without the budge?

Of course it is!!!!
So how do you make sure you don’t become the Christmas pudding but don’t feel like you are missing out on everything? I recommend following my Five Golden Rules of Christmas….

You can hear a lighthearted short radio interview about the Five Golden Rules by clicking here.
You can also check out a more factual interview by clicking here.

So what are the Five Golden Rules of Christmas?

Well over the next few days I’ll be sharing a Golden Rule each day….. in writing and on video. So here goes.

Golden Rule of Christmas No 1:
Christmas dinner is not the problem – it’s all the parties, events, mince pies, chocolates, alcohol and extras that happen during the festive season.

Click here to watch the video.

In the weeks running up to Christmas and between Christmas and New Year it’s party time! But that means nibbles, buffet food, mince pies, cakes, sweets and chocolates – and loads of extra alcohol.

So you have to think about how are you going to deal with this. Staying at home is not an option. Instead work out which of these things you can’t do without, and then make deals with yourself about what – and how much – you’ll have. So for example I’m not bothered about crisps or buffet food but I find it hard to resist chocolate and cake. So I’ll allow myself one or two per party and not eat the stuff I don’t really want just because it’s there. And when I do have cakes and chocs, I really enjoy them!! And fill up with low fat food before you go to parties so you are less tempted to pick.

Are mince pies a problem for you?
If so, accept it and work round it. Many shop-bought mince pies have high levels of sugar and fat. Processed food is more likely to turn into fat on you than home-made. So if you love mince pies, make your own and take them with you to parties. Click here for a quick and scrummy no fat or sugar added recipe. Then you can still have them – but manage your weight. You might make yourself popular with your host as well!

You really need to watch alcohol intake
Alcohol represents empty calories. It has no nutritional value at all but contains plenty of calories. It’s very easy to drink too much over the festive period. So monitor how much you are drinking and think of ways to cut down. Alternate between alcohol and soft drinks – just watch out how much sugar there is in some fruit drinks.

Think about what else you will be eating
Try to fill up at breakfast with a bowl of home-cooked porridge with fruit and nuts (avoiding quick cooking oats). If you go to a lunch or tea-time party and there are loads of snacks but you know you’ll probably end up going out to eat that night, then avoid the snacks. And when you go out to eat, think carefully about what you choose. Click here to some advice about what to choose.

Don’t be scared to ask for your own version of the Christmas menu
If you go to a party with a set menu think carefully about what you choose, by using the eating-out guide. Even if you have to chose from a set Christmas menu don’t be afraid to ask for your meal to be adapted so its lower-fat. Choose a low fat option for your starter and pudding (or at least one of them, such as salad without dressing to start or fruit for pudding).

On average, people consume 4000 calories on Christmas day
On Christmas day we drink lots and eat endless snacks, sweets – plus the big dinner. Just a few small chocolates add up – there are between 40 and 60 calories in many individual chocolates, so keep a count of how many you munch; it’s just too easy to pop them in your mouth without thinking. I keep them out of reach, for example in a cupboard. That way you have to think about everyone single one you have.

Make your Christmas meal that bit kinder too
It will always help if think about the calories of your Christmas dinner and to try and reduce the impact of your Christmas meal. Some handy tips for stuffing the turkey, not you, include…..

  • Turkey is a fat-burning food. Avoid the skin and fill up your plate with turkey breast and veggies.
  • If you are vegetarian think about a low-fat alternative, such as quorn or soya. If you have nut roast, watch how much butter you put in and use wholemeal bread crumbs.
  • Think about mixing roast potatoes with lower GI boiled new potatoes or sweet potatoes. You can roast potatoes using low-fat spray. Always avoid potatoes cooked in goose fat.
  • Don’t put butter on your veggies even if everyone else is having them.
  • Cook some extra stuffing outside of the turkey so it’s not soaked with turkey fat.
  • Avoid sausage stuffing and also cut back on the sausages and pigs in blankets.
  • Make some low-fat gravy for yourself. Or if you have gravy made from the turkey juice, reduce the fat by putting it in the fridge and removing the fat.
  • Make your Christmas pudding lower fat – avoid beef suet and use extra fruit instead.
  • Think about the sauces you have on your pudding. Can you swap your normal custard for low-fat? Try yogurt rather than cream or ice-cream or only a small amount of brandy butter or even brandy custard.

And finally – remember just because there are certain foods and drinks around, it doesn’t mean you have to consume them!

Keep checking to see the other five Golden Rules.

Staying motivated when dieting or keeping weight off no 2 – Don’t give up even if you put on weight!

 

In a previous blog I talked about how to stay motivated when you keep weight off or when you are trying to lose weight. Thanks for the comments you sent about this being helpful. In that blog I talked about how you have to concentrate on any positives, even if your weight loss isn’t going to plan. But what do you do if worse than not losing weight, you end up putting it on? Well, that’s what’s happened to me in the last few weeks – I’ve put on weight despite being on a diet – so time for another blog post!

It is hard to stay motivated  …..
There’s no doubt its hard if you are denying yourself and keeping to a diet and then you don’t lose weight or worse put some on. A couple of weeks ago I got on the scales and, horror of horrors, I’d put on about a pound. And I have to be honest and say it’s sent me off-course. Seeing a higher number on the scales bought back the crooked thinking I have about me and weight and I started to catastrophize. I decided that as the diet I was doing ‘obviously wasn’t working’ I may as well give up. Of course, it wasn’t the truth that it wasn’t working as I was losing size, just not weight. But I didn’t see that. I wasn’t concentrating on the positives as I should have been. Old habits returned quickly – I’d been missing porridge for breakfast (not allowed on my diet) so I went straight back to that. Other food came back into my diet pretty quickly. I also went for an impromptu curry one evening, had a couple of cakes at an event one afternoon, and then had puddings every night whilst staying with my in-laws.

We all know it’s just too easy to go back to our normal habits. And what do you think has happened? Well I’ve put on a fair bit of weight in the last couple of weeks; my clothes are telling me this. But I haven’t weighed myself as there is no point in just adding to my misery.

But all is not lost; I’ve not given up…….
So, and I think this is the main point, that sometimes we all fall off the wagon. The point is how do we respond when we do?
I think a lot of the time we think if we have given in once or twice, or even for a couple of weeks, that that is that. It’s all over so we may as well give up on the diet and just go back to old ways. Well ….. WRONG!! Research shows that successful dieters and people who keep weight off don’t do this. When we go off track we accept it, don’t give ourselves a hard time about it. We pick ourselves up quite quickly, dust ourselves down and we just start searching for ways to get back on track.

That’s what I’m doing, and today I am going to try something new to help me eat less! (More of that to come in the future.)

Part of my getting on track involved one last blow out…..
One thing I did decide to do though whilst off the wagon was to allow myself a bit of a blow out and the chance to have some flavours, tastes and foods I don’t normally have. As a calculated decision I decided that having some of these foods on one occasion would help me get my motivation back for the longer term. So last Sunday me and my husband went to the ‘all you can eat international buffet’! Of course I eat loads and came back far too full if the truth be told. But I enjoyed every mouthful and it has helped me prepare for the new method I’ll be trying later today.

I didn’t totally let go though. Here’s some tips I used to still control even at the all you can eat buffet…

1. Quite a lot of the buffet was fried food. Try and avoid food like fried rice, deep fried starters etc. I did have a few prawn crackers and poppadums but kept them to a minimum.

2. Only put a small amount on your plate at a time. You can always go back for more. Use the smallest plate you can find. The puddings section may have smaller ones.

3. Have a break between plates. You may find you don’t want to have as many visits as you first thought you would!

4. Fill up with salads and fruit; most buffets have them. But watch the dressings as they can be really calorific and if you have fruit salad watch for sugar syrup.

5. If you know that puddings will be your weakness plan for this. Don’t have too much first course. Do some extra exercise and think about what else you eat that day. Top up puddings with fruit.

6. Beware of any sauces as they can be very fatty and full of sugar.

7. Drink plenty of water. I also ordered a green tea.

8. Prepare for the sugar rush and carb effect the next day. Have lots of fruit to hand so you can manage it.

9. If you know you are the kind of person who will keep going back for more even if you aren’t hungry, do some deals with yourself about how many times you will do this and stopping before you end up feeling sick!

So if you’ve fallen off the wagon don’t panic. Just get back on, no self re-criminations. And good luck!