Tag Archives: walking

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

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

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!

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!

Wandering around …. and feeling great

I believe that feeling good inside is as important to keep weight off as watching what you eat and being active. I know for me that when I feel good inside, and appreciate and admire my body, I treat it better and feel more able to make good choices with food. At its’ most basic level, when I feel good I don’t comfort eat!

Iphone Maps App brill for wanderingOver recent months my maps app on my phone as been really helping. Because I walk everywhere I’ve started just wandering up roads, paths and lanes that look nice; knowing if I get lost my app will help me out, or if worst comes to the worst, I just turn round.

It’s been brilliant. I’ve found so many nice places near where I live; lovely streets, parks and open spaces, guinels and alleyways leading to old farm houses or quaint streets. I’ve met people with lovely dogs and had brief chats I wouldn’t have had. I’ve spotted gorgeous plants and trees and views; simple things bringing real pleasure as I go about my business. And I’ve found shortcuts so I can get around more quickly.

Even in a strange place…..

The other day I was in a strange town headed to the train station. Even then I couldn’t help following a couple of people down this beautiful rose lined path. It took me into this beautiful Georgian courtyard, with gardens full of bright colours and people enjoying the sun. It was a dead end in terms of getting to the station, but a lovely sight and it put a huge smile on my face.

That’s the brill thing about just wandering around on little adventures. If you go wrong, just turLovely hidden back streetsn round and get back on track. And you will probably have learned or seen something that enriches your life along the way.

I had another win in my little detour the other morning. It made me a bit late so I had to really step on it for the rest of my walk. Good thing as walking fast with 3 large bags and a suitcase helped me walk off the 2 glasses of wine I had the night before. A win/win situation in every way. And I still made my train.