Maintaining a healthy eating plan can become incredibly difficult when life throws us unexpected challenges or delivers terrible news. Emotions run high, stress levels surge and the last thing on our minds is often sticking to a structured eating regimen. However, while it may seem daunting, it’s essential to understand that coping with bad news while staying on a healthy eating plan is not impossible. It can be a crucial part of self-care during tough times.
Accept your emotions. Bad news can trigger a range of feelings, such as sadness, anger, or anxiety. Instead of suppressing these emotions, allow yourself to experience them fully. Emotional eating is a typical stress response, but it’s important to recognize when you’re using food as a coping mechanism. Understanding the difference between physical hunger and emotional hunger is vital. If you find yourself reaching for food in response to stress or sadness, take a moment to pause and assess whether you’re hungry or seeking comfort.
Take it one day at a time.
One strategy to stay on track with your healthy eating during difficult times is to focus on self-care activities that don’t revolve around food. Engage in activities that bring you joy and help prevent stress, such as walking, meditation or yoga, spending time with loved ones, or pursuing a hobby. These activities can serve as healthy distractions and provide emotional support.
Maintaining open communication with your support system can be incredibly beneficial. Whether it’s friends, family members, or a support group, sharing your feelings and struggles with others can lighten the emotional burden and provide perspective. Your support system can also offer encouragement and accountability to help you stay committed to your healthy eating goals.
Perfection is not a goal, it’s Healthy Eating long-term.
It’s important to remember that perfection is not the goal when it comes to healthy eating. Allow yourself flexibility and forgiveness. If you’ve veered off course with your healthy eating due to bad news, don’t dwell on the setback. Instead, focus on getting back on track with your next meal or snack. No matter how small, every healthy choice is a step in the right direction.
Incorporating mindfulness techniques into your eating habits can help you stay grounded and make more conscious food choices. Pay attention to your body’s hunger and fullness cues, and practice mindful eating. Finally, remember to be kind to yourself throughout the process. Dealing with bad news is challenging enough without adding additional pressure.
In Conclusion, to Healthy Eating
Staying on healthy eating when faced with bad news requires patience, resilience, and self-awareness. By acknowledging your emotions, seeking support from others, practising self-care, and incorporating mindfulness techniques, you can navigate difficult times while remaining committed to your health and wellness goals.
As you are aware, I am on a weight loss journey. I am putting my health and well-being first, along with many others who have joined Slimming World. I am pushing ahead to get the body I want and the health benefits of a slimmer and fitter me. Slimming World has many tools, and I use all of them, but the one I want to discuss today is the Visualisation of Weight Loss.
I know that embarking on a weight loss journey is a combination of physical and mental challenges. While eating a healthy diet and exercising can play crucial roles, the power of the mind and visualisation should not be underestimated. Indeed, you can see this whenever you join a Slimming World group. Their visuals are all over the place. The group’s warm orange and yellow banners, The Slimming World Certificates and the shiny stickers we receive when we lose weight. Yes, adults enjoy receiving stickers as well.
I have started to use visualisation as one of my weight loss tools. I want to share with you the importance of incorporating this powerful tool into your weight loss strategy and how it could help you. This is not to say I am not following the Slimming World Food Optimising Plan because I am. This is just another tool.
Why Visualisation on Weight Loss Matters:
Visualisation is a technique that involves creating a mental image of your desired outcome. When it comes to weight loss, this means vividly imagining yourself at your target weight and embracing the positive changes in your life. The mind is a powerful force, and by aligning your thoughts with your weight loss goals, you can pave the way for success.
When to Start Visualisation on Weight Loss:
Start incorporating visualisation from the very beginning of your weight loss journey. The earlier you integrate this technique, the more it can positively influence your mindset, motivation, and, ultimately, your actions. Visualisation can provide the mental strength needed to overcome challenges, whether you’re just setting out on your journey or hitting a plateau.
Top 10 Tips for Effective Visualisation in Weight Loss:
1 Set Clear Goals
Defining your weight loss goals is the foundational step in your journey. Be specific about what you want to achieve –shedding a certain number of pounds, fitting into a particular dress size, or reaching a specific fitness level. The more detailed and clear your goals, the more tangible they become in your mind, enhancing the effectiveness of your visualisations.
2 Create a Vision Board:
A vision board is a powerful visual aid that brings your goals to life. Collect images that resonate with your aspirations and arrange them on a board. Include pictures of your ideal physique, images of healthy meals, and snapshots of activities you want to engage in. Place your vision board in a prominent location where you’ll see it daily, reinforcing your commitment to the journey ahead.
3 Morning Visualisation Routine:
Begin each day by dedicating a few minutes to focused visualisation of Weight Loss. Close your eyes and picture yourself making positive choices throughout the day. Visualise yourself enjoying a nutritious breakfast, engaging in a satisfying workout, and feeling the energy that comes from living a healthy lifestyle. This sets a positive tone for the day ahead.
4 Positive Affirmations:
Integrate affirmations that resonate with your weight loss journey into your visualisations. Repeat phrases such as “I am strong and resilient,” “I make healthy choices every day,” and “I am transforming my life for the better.” Positive affirmations act as anchors, reinforcing your positive changes and building a solid foundation for your mindset.
5 Use All Your Senses:
Make your visualisations more immersive by engaging all your senses. When imagining your meals, visualise the vibrant colours, savour the taste of nutritious ingredients, and feel the satisfying textures. Envision the sensation of energy coursing through your body during a workout and hear the upbeat music from your favourite playlist. Engaging all your senses makes the Visualisation experience more vivid and exciting.
6 Visualise Overcoming Challenges:
Anticipate and visualise scenarios where challenges arise, such as a tempting dessert or a skipped workout day. Imagine confidently overcoming these obstacles, making healthier choices, and staying on track. This mental preparedness empowers you to face challenges with a positive and determined mindset, reducing the likelihood of setbacks.
7 Celebrate Small Wins:
Regularly take time to Visualise and celebrate your achievements, no matter how small. Whether it’s sticking to your meal plan, completing a challenging workout, or making a healthier food choice, acknowledge and savour these moments. This positive reinforcement boosts your confidence, builds momentum, and keeps you motivated on your weight loss journey.
8 Incorporate Visualisation into Workouts:
While exercising, visualise the physical changes happening within your body. Picture your muscles getting stronger with each repetition, envision yourself becoming more flexible, and imagine getting closer to your ultimate fitness goal. This mind-body connection enhances your workout experience and reinforces the positive changes.
9 Evening Reflection:
Wind down at the end of the day by reflecting on your achievements. Visualise the positive choices you made throughout the day and replay moments of success in your mind. This reflective practice reinforces your commitment, provides a sense of accomplishment, and sets the stage for continued motivation in the days to come.
10 Stay Consistent with visualisation on Weight Loss:
Like any habit, consistency is crucial for the effectiveness of visualisation. Integrate visualisation into your daily routine – whether in the morning, during workouts, or before bedtime. Consistent practice reinforces positive thinking patterns, strengthens your connection to your weight loss goals, and cultivates a resilient mindset that will carry you through your entire journey.
Conclusion Visualisation on Weight Loss:
In the pursuit of weight loss, it can be a powerful tool that can reshape your mindset and fuel your journey towards a healthier you. By incorporating these visualisation techniques into your routine, you’ll enhance your weight loss experience and cultivate a positive and determined mindset that will contribute to your overall well-being. Remember, the power to transform begins within your mind, visualises your desired success and lets your journey unfold.
Continuing my Slimming and weight loss journey is not merely a personal quest but a grand adventure. I would suggest that it is akin to conquering the heights of Mount Everest. I have pictured my family and friends as my dedicated base camp support team. They are positioned firmly at the mountain’s base, ready to rally behind me with unwavering support. It’s here that I stand, gazing up at the towering peak, feeling a mix of nervousness, fear, and determination about the enormous challenge that lies ahead.
In my continued pursuit of this challenge, I recognise that my weight and appearance isn’t what it should be or how I see myself. I want more, better, smaller. This pivotal moment marks the decision to take further action. To take back control and be the master of my own destiny. So, I decided to rejoin my weight loss group. In my case, I rejoined Slimming World and my friend, the Slimming World consultant I have mentioned in previous posts. For clarity, I had made the decision to stop this weight loss journey as I was getting despondent. However, after some reflection, I am still not happy. I WANT MORE.
Climbing the Mountain
Making this decision was an essential first step toward the transformative journey ahead of me. For me, this is my initial phase, this is Base Camp. Attending my first Slimming World meeting is like getting my equipment ready for the climb. As I walk through that door, take a seat and take that deep breath of relaxation. I am here gearing up for a healthier, happier, lighter me. The mountain looms large, and I know I felt a range of emotions: nervousness, apprehension, and perhaps even doubt. But I know my Slimming World group, my consultant and new friends are here to help me along the way.
Walking through the door to start my slimming journey
Seizing the bull by the horns, I am stepping back into the world of Slimming World. This time I am going to finish this climb that started two years ago. I know I am instantly part of a community of like-minded individuals. By adopting a new perspective on Food Optimising, IMAGE Therapy, and Body Magic; This is marking my transition from Base Camp to Camp 1. Restarting, refocusing, and about to take action to transform my lifestyle. I know the positive changes I need to make when shopping for food, cooking, and eating. My loved ones are my chief cheerleaders, providing continuous encouragement and support. I also know that the new people I meet at my Slimming World group will provide additional support. They will encourage me in ways they don’t even know themselves. We will become a team.
Yet, as my journey unfolds, I know subtle challenges emerge. I know this from my experience of losing weight over the last two years. Well-meaning individuals accidentally introduced small obstacles at Base Camp. The occasional indulgence in a biscuit with coffee or putting a little butter on the vegetables ‘because they taste so much better that way’. These hurdles, though minor, can test my resolve.
Melting the Pounds to a Slimmer Me
As the pounds melt away, I know I will see my newfound vitality and determination that 2024 is my year. This is the year where that final two stones will go. I know that there are going to be weeks where I may YoYo. However, it’s a shared challenge, a reminder that my journey is multifaceted, with its ups and downs. In these instances, my success becomes a personal triumph and hopefully an inspiration for others facing similar struggles.
As I continue to climb, reaching Base Camp 2, I know it will be a testament to my tenacity and determination. I know the climb will become steeper, mirroring last year’s challenges, but I am determined to push beyond my comfort zone. Despite this increasing difficulty of nearing my target, my support team will help me grapple with a mix of emotions, potentially feeling a twinge of envy or discomfort at the remarkable transformation I am undergoing. The changes I embrace, both in my physical appearance and newfound self-assurance, may trigger reactions from those around me and not on the same transformative path. I know I have to persevere for my sanity. Only for me, not for anyone else. It is my time to shine, my time to climb. My time to win.
A Slimming Support Team
As I climb higher, a refreshing wave of encouragement surges from a new support system within my Slimming World group and my Slimming World consultant. These individuals intimately understand the peaks and valleys of the weight loss journey. My new friends offer solidarity, constructive advice, and empathetic understanding. Their support changes tough days into opportunities for personal development and learning.
My journey will become even more than a personal endeavour at this pivotal stage. It transforms into a collective climb. I know this because I have already lost three stone 7 pounds. I know how it works. Our shared experiences and vision for success create a bond that transcends individual struggles. I am preparing to embrace this camaraderie, for in the faces of my fellow climbers, I will find strength, inspiration, and a shared commitment to overcome the obstacles that lie ahead.
Through the twists and turns of my expedition, I know that each step upward is a testament to my resilience and commitment. The summit is within my reach. It’s the promise of a healthier, more vibrant me. The collective passion and purpose of my support network and Slimming World group fuelling my journey, making each challenge an opportunity for growth and each triumph a shared celebration. I will keep climbing with determination and enthusiasm; the summit symbolises my triumphant transformation.
In conclusion
The mountainous path ahead of me is challenging, but I will remember I am not alone. I will embrace the camaraderie of my weight loss group, draw strength from my loved ones at base camp, and let each step forward be a testament to my resilience and determination. The summit of my healthier body and a more vibrant self awaits. With every challenge conquered, I inch closer to the peak of my transformative journey. I will keep climbing and let the encouragement of my support network propel me to new heights! I am worth it, and I am determined to achieve my goal. Two stones to go, three and a half gone. I’m ready…
As we enter 2024, prioritising health and wellness becomes paramount for individuals. Amidst the hustle and bustle of modern life, setting thoughtful and achievable health goals is essential to ensure a balanced and fulfilling lifestyle. This guide will explore strategic approaches to setting new health and wellness goals for 2024.
Assessment and Reflection
Before establishing new health goals, it is imperative to conduct a thorough assessment of one’s current health status. Reflect on physical and mental well-being, considering diet, exercise, stress levels, and sleep patterns. This reflective analysis forms the foundation for crafting realistic and personalised health objectives.
Smart Goal Setting
When setting an effective health and wellness goals, it is advisable to follow the SMART criteria – Specific, Measurable, Achievable, Relevant, and Time-bound. For example, rather than setting a vague goal like “lose weight,” consider a specific and measurable target such as “achieve a 5% reduction in body weight by June 2024 through a balanced diet and regular exercise.” This precision enhances the clarity and accountability of your goals.
Prioritising Mental Well-being
In the fast-paced environment of the 21st century, mental health is equally crucial as physical well-being. Consider incorporating stress-management techniques, mindfulness practices, or even seeking professional guidance to address any mental health concerns. Allocating time for self-care and relaxation can significantly contribute to a holistic sense of wellness.
Stress Management Techniques:
One key aspect of prioritising mental well-being involves adopting stress management techniques. Incorporating mindfulness meditation, deep breathing exercises, and yoga into daily routines can prove invaluable. These techniques have been shown to reduce stress hormones, improve cognitive function, and enhance emotional well-being. As part of your health goals, consider allocating dedicated time each day for mindfulness exercises to create a mental sanctuary amid the demands of daily life.
Culinary Exploration and Balanced Nutrition
Most countries have a rich culinary heritage, providing an excellent opportunity to explore diverse and nutritious food options. Embrace a balanced diet that incorporates a variety of fruits, vegetables, lean proteins, and whole grains. Engaging in culinary adventures makes healthy eating enjoyable and could support the local food industry.
Social Connection and Community Engagement
Building and maintaining social connections are integral components of overall well-being. Consider joining local clubs and fitness groups or engaging in community events to foster social relationships. Shared experiences contribute to a sense of belonging and provide motivation and accountability in achieving health goals.
Health Screenings and Preventive Measures
Regular health check-ups and screenings are essential for early detection and prevention of potential health issues. Stay updated on routine screenings and immunisations, and consult healthcare professionals for personalised advice on maintaining optimal health.
Work-Life Balance
The work culture in the twenty-first century is characterised by high expectations and demanding schedules, often contributing to stress and burnout. As part of your health goals, prioritise achieving a healthy work-life balance. Set boundaries on work hours, take regular breaks, and ensure sufficient time for rest and recovery. Striking this balance safeguards mental well-being and enhances overall productivity and job satisfaction.
Digital Detox
The omnipresence of digital devices and constant connectivity can contribute to information overload and a sense of being constantly “plugged in.” Consider incorporating a digital detox into your health goals for 2024. Designate specific times to disconnect from electronic devices, allowing your mind to unwind and rejuvenate. This intentional break from screens can significantly reduce mental fatigue and promote more restful sleep.
Cultivating Positive Relationships
Social connections play a pivotal role in mental well-being. As part of your health goals, focus on cultivating positive relationships with friends, family, and colleagues. Quality interactions contribute to a sense of belonging and emotional support. Plan regular social activities, whether a simple coffee catch-up or a weekend outing, to foster meaningful connections and create a robust support system.
Mind-Body Connection
Acknowledge the profound connection between the mind and body. Engage in activities that promote this mind-body connection, such as regular exercise, which has been proven to release endorphins, the body’s natural mood enhancers.
Physical activity is a cornerstone of a healthy lifestyle. Depending on your location, you could leverage the country’s picturesque landscapes and historical sites for outdoor activities. Whether it’s a brisk walk in the countryside, cycling through scenic routes, or joining local fitness classes, incorporating regular physical activity enhances cardiovascular health, boosts mood, and aids in weight management. Yoga and tai chi are excellent practices integrating physical movement with mindfulness, fostering a harmonious balance between mental and physical well-being.
Prioritising mental well-being is not just a component of holistic health; it is a cornerstone for leading a fulfilling and resilient life. By incorporating stress management techniques, seeking professional guidance when needed, achieving a healthy work-life balance, embracing digital detox practices, nurturing positive relationships, and recognising the mind-body connection, individuals can ensure that their health goals for 2024 encompass a comprehensive approach to well-being. Remember, a healthy mind is the foundation for a vibrant and purposeful life.
Conclusion when setting goals in 2024
As we embark on the journey of 2024, setting new health and wellness goals should be a priority for every individual by conducting a thorough assessment, adopting the SMART criteria, prioritising mental well-being, exploring balanced nutrition, engaging in regular physical activity, fostering social connections, and embracing preventive measures. You can pave the way for a more fulfilling year ahead. Let 2024 be a year of proactive health management, enabling you to thrive in all aspects of your life.
Hey there, fellow dragon slayers of the corporate world! It’s your friendly life coach and part-time creative writer with world domination in my sights. Weaving dreams and untangling the mysteries of personal and professional growth. Today, let’s dive into the confounding world of being self-employed and wanting to write the next Harry Potter series. How do you find time to write those fantastic blogs and craft tales that could make even a snoozing dragon sit up and notice?
Our top 10 tips – Find time to write when self-employed
Now, let me spill the beans on a secret – being a writer and a life coach has quirks. I spend my days donning two capes – one for the relentless pursuit of helping clients conquer their goals and another for penning down adventures that would make James Bond rethink his career choices. But, oh boy, the struggle is real. The stories in my head are like impatient commuters in a crowded subway, all trying to squeeze out at once and take shape on the blank canvas of my computer screen.
So, how do I, the master of life advice, carve out time for my creative pursuits in the chaotic battlefield of self-employment? Buckle up, my friend. As I share my top ten tips for reclaiming your time and making room for your creative juices to flow, those mystical worlds start to take shape.
Tip 1: Time is Money, Honey!
Picture this: You, in your dragon slayer cape, bravely fighting the forces of procrastination and time-wasting activities. As a self-employed individual, every minute is a currency. Allocate specific time blocks for your writing adventures as you would for client meetings or coffee breaks. Treat your creative time with the same respect you give to your most important business tasks. Trust me; your inner storyteller will thank you.
Tip 2: Delegate Like a Boss
You, my friend, are not a one-person army. Even Buffy had Giles. Consider outsourcing tasks that eat up your precious time, leaving you with the freedom to soar through the realms of your imagination. Hire a virtual assistant, let them handle the mundane, check out the outsourcing websites and watch as your schedule miraculously clears the way for the grand symphony of your imagination.
Tip 3: The Power of Saying ‘No’
Repeat after me: “No.” It’s a complete sentence. As much as I love being everyone’s go-to problem solver, there comes a time when you need to be your own dragon slayer. Politely decline commitments that don’t align with your goals or drain your energy. This isn’t about being rude; it’s about protecting your creative space like a dragon guarding its treasure. Be honest and say “No”.
Tip 4: The Tactical Retreat – Schedule ‘Me’ Time
In battle, even the mightiest warriors need a strategic retreat. Block off chunks of time in your calendar for self-care and creative recharge. Make it non-negotiable, whether a walk in the park, a power nap, or a spontaneous interpretative dance in your living room. Your writing will flourish when you’re firing on all cylinders. Grab a dictaphone or mobile and record your thoughts and stories if you’re out walking. You’re always creative when left alone.
Tip 5: Embrace the Chaos (with a Sidekick)
Life is messy, and so is the creative process. Embrace the chaos, but don’t go at it alone. Find a writing buddy, a fellow wordsmith, or a trusty sidekick who understands the struggles. Together, you can navigate the stormy seas of deadlines and client demands, ensuring your business and creative endeavours thrive. Be accountable to each other.
Tip 6: The Magical Art of Batch Writing
Abracadabra! Imagine summoning a magical writing potion that lets you conjure multiple blog posts in one sitting. Batch writing is your wand for efficiency. Dedicate a block of time to focus solely on your creative endeavours, allowing you to weave several tales simultaneously. It’s like multitasking without the chaos – a writer’s dream come true!
Tip 7: Tech Tools to the Rescue
In the digital age, our sidekicks wear the guise of apps and tools. Embrace technology to streamline your tasks and free up valuable time. Use project management tools to keep your writing projects organised and let scheduling apps be your time-travelling assistants, ensuring you never miss a creative rendezvous.
Tip 8: The Sanctuary of Silence
Every dragon slayer needs a secret lair, and so does your creativity. Designate a sacred writing space where interruptions fear to tread. It could be a cosy corner of your home or a local coffee shop where the hum of activity becomes white noise. Guard this sanctuary fiercely, and let the silence be the canvas for your creative masterpiece.
Tip 9: Unplug to Recharge
It’s time to pull the plug – literally! Take periodic digital detox breaks to recharge your creative batteries. The constant buzz of emails, notifications, and social media can drain your creative energy. Set specific times to disconnect from the digital world and reconnect with the analogue beauty of your imagination.
Tip 10: Celebrate Small Wins
You’re probably familiar with the power of celebration. Apply the same principle to your writing journey. Celebrate the completion of each blog post, no matter how small. Treat yourself to a victory dance, a decadent piece of chocolate (as long as it’s part of a calorie-controlled diet or syned, see my other posts), or a cup of tea in your favourite mug. Acknowledging your achievements fuels the motivation to keep the creative fires burning.
There you have it, my fellow crusaders, find time to write! Our ten tips to reclaim your time, tame the chaos and let your creative spirit soar while maintaining the delicate balance of work and conquering the business realm. Remember, you’re not just here for your clients or boss; you’re a multifaceted dragon slayer with the power to inspire, transform, and write captivating blogs that leave the world spellbound. Now, go forth and unleash your creativity – the adventure awaits!
You know when people say they have ‘Fallen of the Waggon on their weight loss journey’? Well, I have fallen off, broken all four wheels, eaten the horses, and returned for seconds and then thirds. I know I shouldn’t have. I knew I needed to be strong and create those good eating habits. But that tiny little voice started its chatter. You had to be really quiet to hear it. It started it’s whispering, but only to me:
“Eat the Chocolate; it’s good for you.”
So, gather ’round, my friends, for a tale of temptation, chocolate, and the internal struggle we’ve all faced on this magical ride that is our quest, and yes, I say, that is our weight loss journey. I resisted. Believe me, I fought like a superhero, fending off one villain at a time. For three days, I stood firm against the siren call of that little voice in my head. It was a battle of epic proportions, and I was the brave warrior, armed with willpower as my shield and determination as my sword. The goal on this weight loss journey is to be thinner, stand tall and fit into those size 12 jeans. As I said, it is a battle of mighty proportions.
The Warrior Folds
But oh, that voice! It was velvety and soft, bordering on seductive. Then it started to nag and poked at me until it was practically screaming in my ear. “It won’t hurt you,” it said. “It’s just a bit of chocolate!” it said. Famous last words, right? Little did I know, I was about to embark on a journey to the land of regret, powered by the sweet seduction of a specific box of Quality Street, patiently waiting in the cupboard like a mischievous evil baby dragon plotting its holiday mischief. It’s a vicious plot, I tell you, a vicious plot.
So, there I was, facing the forbidden treasure, and in a moment of weakness, I succumbed. I hang my head in shame. I opened the tin, and before I knew it, the wrappers were strewn around me like confetti at a chocolatey celebration. I felt sick, not just from the sugar overload but from the crushing disappointment in myself. Damion, as I’ve now dubbed that little dragon that sits on my shoulder, won this round, and I am left with regret as my not-so-sweet reward.
As an Aside
Now, let’s take a moment to appreciate the absurdity that is the matt wrapper situation. Quality Street, we need the shininess back! I mean, sure, it’s not a life-altering observation, but let’s be honest: a little extra sparkle in our lives wouldn’t hurt.
Back to the main event – my weight loss journey. I’m on the brink, teetering on the edge of my goal weight, a mere two stones away. Yes, it was only a stone and a half a few weeks ago, but picture this: 28 measly pounds. The exact number of the chocolates I inhaled during my moment of weakness. Coincidence? I think not. That universe thingie is yelling and screaming at me. 28, 28, you fool.
In an attempt to redeem myself, here I am, munching on a Danish pastry. Irony, I name thy “weight loss journey”. I claim to be desperate to shed those pounds while my actions scream, “Bring on the pastries!”
Moving Forward on my Weight Loss Journey and the Talk
In a fit of self-reflection, I’m gearing up for a massive talk with myself. The right side of my brain, filled with wants and desires, is having a wrestling match with the left side, currently occupied by that instant gratification dragon in disguise, Damion. It’s a mind maze, a conundrum of cosmic proportions, and I’m just a woman trying to navigate through this mental carnival.
I apologise if you stumbled upon this post seeking inspiration or sage advice. Today, there are no words of wisdom. Just a dissatisfied woman pondering the mysteries of self-sabotage and wondering why she can’t resist the call of the chocolatey abyss when victory is so close. Welcome to the chaos that is the human experience – chocolate edition.
When a person makes the mammoth decision to embark on a weight loss journey, the subtle art of self-deception can often become a stumbling block. One poignant question always lingers: ‘Have you been lying to yourself when on a diet?’ This subtle dance between commitment and compromise can be challenging when trying to lose weight. This is often the experience, challenging many Slimming World Consultants every week. There is a tendency for members to deceive themselves and the consultant when the scales are not moving in the right direction.
Are you really telling the truth or lying to yourself when on a diet?
As many of you who follow this blog regularly know, my best friend is a Slimming World Consultant, and I help her with her group. This week, we had a member come in and weigh. They were confident that they would have a loss this week and happily stepped on the scales. This is when the results of their deception to themselves are discovered. They were so disappointed at the results on the scales and talked about leaving Slimming World, as it wasn’t working for them. They were adamant that they stuck to plan 110% when discussing how their week went. There should be no reason why they have not lost weight. There weren’t tears, but they were about to chastise themselves and Slimming World.
After some brilliant questions from my friend about how their week went and what they ate, they saw where they had gone wrong. It’s not that this person was lying to their consultant, but they were lying to themselves and didn’t realise what they were doing.
This is what I had, honest.
For example, when asked what they have for breakfast, they replied that most mornings they had porridge (their healthy B option). When asked if they weighed out the porridge, they said no. They just did it by eye, and what they thought was about 40 grams. When asked how they made the porridge, they said it was with water and milk.
Asked if the milk was part of their ‘Healthy A’ allowance, the answer came back as No. It was just how they made their porridge. This was just one meal out of 21 in the week. They are absolutely convinced that they have followed the plan when, in actual fact, they have been lying to themselves about the amount of food they consumed that week.
Well, maybe not, but no one saw me.
Lying to yourself when on a diet is a subtle art, often veiled by the best intentions. This is all about the psychology of weight loss. The missteps are not grand betrayals but rather the whispered compromises—the splash of Olive Oil when frying onions, the extra dash of milk in the coffee, or omitting a few syns. These small, seemingly inconspicuous lies form the psychological labyrinth of weight loss, where the concept of “Fear of Missing Out” (FOMO) takes centre stage. Lying to yourself when on a diet is so easy to do. To a certain extent, I think that we all do it. A bit of cheese has slipped off the knife when cutting some for a sandwich. No one will see me eat that extra piece of bread, but it’s outside the day’s allowance. All of these slip-ups come under the title of lying to yourself when on a diet.
The psychological battle is encapsulated in the whispers of that inner voice, resistant to change and protesting against the newfound food limitations. The struggle arises from the perceived unfairness of reduced portions and the perception that habits should remain unchanged. This internal turmoil can undermine the most steadfast commitment to a weight loss journey. And there it is, the crux of failure when on a diet. That little voice at the back of your head that is having a tantrum because you can’t suddenly have something. You need to restrict your food intake and be mindful of what you eat.
I want, I want it now.
If you want to lose weight, you will have to make some changes to your eating habits. Some are going to be pleasant changes, others are changes that are going to be difficult, and the remaining ones are just painful. The most significant change you will have to make is to stop lying to yourself when you are on a diet; it won’t help you get to your end result. It won’t help you lose weight and be on target.
Why can’t I have,
I always have had it before.
It’s unfair that I have to have smaller portions than anyone else.
The most significant shift in this journey is in dietary choices and the commitment to honesty with yourself. You have to stop the self-deception, as it won’t help you achieve your end goal. It won’t give you the weight loss you desire or bring you closer to your target. The journey to successful weight management begins with authenticity in actions and self-reflection. Embrace the changes, be truthful with yourself, and witness the transformative power of an honest approach to your weight loss endeavours.
Lying to yourself when on a diet
This member has now resolved to reread the books, write down everything she eats and weighs, and measure where appropriate. I wish her luck in the week ahead, as it’s hard. Changing those habits. It’s even harder when you know and accept that your weight loss this week was hindered by you. This week, you were lying to yourself when on a diet.
What about me?
Current Weight: 13 stone 6 Pounds (It’s out there)
This week, I have found a new passion for weight loss. I have been sticking to my plan and enjoying what I am eating. It’s a bit strange, as I don’t know where the passion has come from. I woke up on day one of the new week and made the decision. I am trying to lose 3 pounds this week. That will push my weight loss along very nicely.
On this journey, I have removed all weight as I wanted to keep my weight to myself. However, putting on my big girl pants, here it is. My current weight is 13 stone, 6 pounds. By Christmas, I would like to be 12 stone 7 pounds. It’s a bit of a leap, and I am trying very hard. I have a few Christmas meals to navigate and a drinks party that has already been planned. My focus is to move forward and not damage my weight loss.
I am looking forward to getting the maintenance book.
What I think it is, I am fed up with being on a diet. I want to be on the maintenance plan as I believe that will be much easier than the restrictions I have lived with and have done for most of my adult life. It’s a whole different story once I lose the pounds and get to Target. Fingers crossed. I will let you know how much I lost next week.
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Embarking on a Slimming World weight loss journey is an empowering decision, often involving re-evaluating our relationship with food. One integral aspect of this transformative process is mastering portion control, a cornerstone that can significantly influence your weight loss success.
Understanding the Importance of Portion Control
In my journey with Slimming World, I’ve developed a profound understanding that mastering portion control isn’t just about deprivation; it is a strategic approach that enhances the enjoyment of a balanced and sustainable diet. The significance of effective portion control becomes increasingly evident when considering the following key aspects:
1. Calorie Awareness: Enlightening Your Food Choices
Portion control is a powerful tool in heightening your awareness of the calories you consume. Even seemingly healthy foods can contribute to unwanted weight gain if consumed excessively. By embracing a mindful approach to portion sizes, you actively strike a delicate balance between nourishing your body with essential nutrients and effectively managing your overall caloric intake. This awareness empowers you to make informed choices that align with your weight loss goals.
2. Preventing Overeating: A Guardrail Against Temptation
In a world teeming with tempting treats and oversized meals, it’s easy to lose track of the quantity of food we actually consume. Portion control is a buffer against overindulgence. You create a protective barrier that prevents mindless overeating by consciously moderating your portion sizes. This fosters a mindful and intentional meal approach, allowing you to savour each bite and cultivate a healthier relationship with food.
3. Balancing Macronutrients: The Key to Holistic Health
A harmonious balance between carbohydrates, proteins, and fats is critical for weight loss. Portion control emerges as a guiding principle that empowers you to distribute these essential macronutrients effectively throughout your meals. By embracing this balance, you support your weight management goals and contribute to overall health and well-being. The strategic allocation of macronutrients ensures that your body receives the fuel for optimal function while aligning with the principles of a healthy and sustainable lifestyle.
Mastering portion control transcends mere dietary restrictions; it becomes a holistic approach to cultivating a conscious and balanced relationship with our food. By incorporating these principles into our daily lives, we navigate the complexities of modern eating habits, ensuring that each meal is a mindful and intentional step toward achieving our weight loss goals and fostering enduring well-being.
Practical Tips for Portion Control
Now, let’s delve into some practical tips that have been instrumental in my Slimming World journey:
Use Smaller Plates: Opting for smaller plates naturally limits portion sizes. It tricks your brain into perceiving a fuller plate, fostering satisfaction with smaller portions.
Practice Mindful Eating: Slow down, savour each bite, and focus on your body’s hunger and fullness cues. Eating mindfully can prevent mindless overeating and promote a healthier relationship with food.
Weigh and Measure Food: Investing in a kitchen scale or measuring cups lets you be precise with your portions. This accuracy ensures you’re staying within your Slimming World guidelines.
Prioritise Water Intake: Drinking water before meals can help you feel fuller, preventing the temptation to overeat. Sometimes, our bodies confuse thirst with hunger.
Workout Portion Control: A Balancing Act
Balancing portion control with a workout routine is a dynamic duo for effective weight loss. Here’s how to strike that balance:
Fuel Your Workouts: Consume a balanced meal containing carbohydrates and proteins about 2-3 hours before your workout. This provides sustained energy and helps preserve muscle mass.
Post-Workout Nutrition: Refuel your body with protein and carbohydrates after exercising. This aids in muscle recovery and replenishes glycogen stores.
Remember to stay hydrated: Many people overlook proper hydration in weight loss journeys. Drinking water is vital for overall health and aids in controlling appetite, supporting your portion’s control efforts.
What Happens if You Overeat?
While occasional indulgences are part of a balanced lifestyle, consistently overeating can hinder your weight loss progress. Here’s what might happen:
Caloric Surplus: Consuming more calories than your body needs results in a surplus, leading to weight gain. Slimming World emphasises creating a calorie deficit for effective weight loss.
Slowed Progress: Overeating, especially high-calorie foods, can slow down your weight loss progress. Finding a balance that aligns with your Slimming World plan is essential.
Ideal Portions: A Visual Guide
Understanding what appropriate portions look like is pivotal. Here’s a visual guide to help you navigate your plate:
Carbohydrates: A portion of cooked rice or pasta should be about the size of your clenched fist. For potatoes, aim for one medium-sized spud.
Proteins: A portion of lean meat or fish should be roughly the size and thickness of your palm. Eggs can be considered one protein portion.
Fruits and vegetables: Aim for at least a third of your plate to be filled with various fruits and vegetables. These are low in calories but high in essential nutrients.
Conclusion: Your Path to Success
Mastering portion control is not a restrictive measure but a liberating strategy that encourages you to make informed choices. Combining this approach with regular exercise, staying hydrated, and understanding your body’s needs will set you on a path to success in your Slimming World journey. Remember, it’s about progress, not perfection. Celebrate the minor victories, stay consistent, and embrace the transformative power of balanced portions in achieving your weight loss goals.
The fundamental principle of Slimming World is creating healthy eating habits and nutritional choices. This is the same with most good eating plans, but sometimes you get waylaid with the newness or sparkle of what you are looking at. For example, the marketing material is exquisite when you look for a new diet to lose weight. It promises fantastic weight loss. It promises a new lifestyle that will bring you the happiness you have been missing, all at the rock-bottom price of £12.99 a month. The last one I really took notice of was the Atkins diet. I am not saying that the Atkins diet doesn’t work. It does. Like any diet, it restricts the number of calories you take in, and therefore, you will have a loss. Atkins states you will lose weight if you limit your refined sugars and carbohydrates and increase your fats.
This is not the same as Slimming World. Yes, there are some sparkling adverts, but once you get into the plan, you understand that the plan is all about eating healthy and creating good eating habits. It’s about giving you choices and helping you make the right ones. It’s challenging to understand this when you start with this plan. Sitting down and having the new member talk when you are told about the plan is exhausting, and there is so much information that it’s challenging to see the wood from the trees.
The Concept of a healthy eating habits
Slimming Worlds concept of a healthy eating plan consists of free foods, speed foods, healthy A and B and then the Syns. (Read this article to find out more) here is a lot of information coming at you quickly. My friend told me that the new member talk should only take 25 minutes, and they have to put you on the right path to a fantastic weight loss. It’s not long, 25 minutes to change the eating habits of a lifetime. To introduce new habits, consider your current eating habits and make changes.
What is the definition of habit?
A settled tendency or usual manner of behaviour. Sally’s habit of taking a morning walk.
B An acquired mode of behaviour that has become nearly or completely involuntary.
It’s true that most people’s eating habits are not the best to start with. We must be honest. You wouldn’t have to have help and advice on weight loss if your eating habits were healthy. I wonder if our weight gain over the last few years is down to schools not teaching cooking lessons anymore or the lack of sports. It’s been a while since I have been in school, but I think there must be some correlation here. Also, we rely on more processed products than ever before. The final straw came when I saw Baked Potatoes partially cooked for sale. Have people got so little understanding of how to cook that they can’t even put a potato in the oven or microwave? Look at me going off on a rant. I don’t mean to, but it’s one of those days.
I’ve finished my rant – honest!
Back to the point, Slimming World is about creating new healthy habits. It’s about looking at the foods you should eat to have a healthy diet and eliminating those that will make you gain weight. Those foods that have fat and sugar. The sad fact about those foods is that they taste nice. Foods that have added sugars and fats hit our neuroreceptors. These pleasure centres of the brain tell us we want more. We must have more, and we demand more. We eat our fill, and then the self-reflection comes in. Why did I eat this? Why didn’t I resist? It’s a bit of a self-fore fulling prophecy. We want more, eat, and attack ourselves for our weaknesses.
Resisting these high-fat, high-sugar foods starts at week one with Slimming World. In that first week, Slimming World knows you will have your highest resolve. It’s that week when you will have the most significant weight loss. Week two will also be good. The aim of Slimming World is to get you to lose half a stone in your first three to four weeks. This is when you demonstrate to yourself that you can lose weight if you follow the plan.
Image Therapy
Image Therapy then kicks in, and this is where you are going to be re-educated about your food intake and how to lose more weight. The consultant will ask you how much you want to lose and what you will do to lose that weight, and the consultant will keep a check on you to ensure you get that loss. Now, it must be said that you are an adult, and the consultant cannot stand over you and tell you what to eat. That is down to you; it’s your choice. All the consultants can do is coach, guide, and support you. If you are not eating well, that is down to you. If you are not losing weight, that, too, is down to you.
When someone comes to a group and has not lost weight, it will be because they have not followed the 100 per cent plan. By this, I mean that they have not swapped high-fat, high-sugar foods for healthier foods. They have not had a third of speed foods on their plate at every meal, and they have had more syns or not counted those syns all week.
Most people fail to understand that this food restriction is only temporary. Once you have reached your goal weight, you are off the restriction part of the plan and will then enter the maintenance plan, which is a whole new beast. I expect we will discuss this in a later post when I get there!
In Conclusion
In short, the critical principle of Slimming World is that their plan is to help you re-educate your eating habits for the long term. It’s there to support you when you need that help. Unlike other eating plans, the Slimming World plan is there for life; it’s there to help you when you have lost that weight and prevents you from putting it back on.
Before you ask, if you have put weight on after Slimming World, I suggest you have used the plan as a diet and not as a way of life. You have not changed unhealthy eating habits for healthier ones, and the call of high-fat, high-sugar foods has become a habit.
The allure of success stories and transformations in the magical realm of weight loss is undeniable. How did they do it? Did they have a magic pill or system? Was it easy and did it take 24 hours? The impact of success stories and transformations can be profound, serving as powerful motivators and sources of inspiration for those embarking on their own journeys. They can serve as beacons of hope, guiding us towards the promise of transformation, healthier futures, and the empowerment that comes with shedding those extra pounds. These narratives often carry the weight of inspiration and motivation, reminding us that change is possible and within our grasp.
Are success stories and transformations worth the read?
I’m in two minds on the subject. On the one hand, success stories and transformations play a crucial role in some people’s weight loss journey. They are more than mere stories; they embody what’s achievable. They provide insights into how individuals achieved their goals, the strategies they employed, and the valuable lessons they learned along the way. These narratives offer guidance and encouragement, telling us, “You can do it too.”
Success stories and transformations can be inspirational.
They can resonate with us personally, offering tangible proof of the extraordinary changes that can take place. If we have that belief in ourselves and in our own ability to make a change. They remind us that success is within each of us and that the path to transformation is within our grasp.
However, the extent to which these narratives resonate with individuals can vary; some may find connecting with the stories being told challenging. I have experienced moments where I struggled to relate to specific success stories and transformations, leading to feelings of frustration and a subsequent disconnection from the narrative.
However, it’s essential to acknowledge that within these stories, a somewhat frustrating aspect exists—the tendency to justify the reasons for weight gain. I must clarify this point. We all face challenges and adversities in life. Life events such as parental illnesses, job loss, family issues, and personal health problems can put tremendous stress on us as individuals. Sometimes, this leads to stress eating and then weight gain.
Why lose weight in the first place
When people think about losing weight, they tend to look at themselves as they are now and where they were three, four, or twenty-four years ago. The weight difference can be massive. Some of us could have been a size 10; now we are a size 20 or 24. In some of these photos we could look unrecognisable. Looking back is often the starting point of most eating plans. Others may have had a visit to the doctor and are advised to lose weight for health reasons. Whatever reason you used to decide to lose weight is a tough decision. Now you have to choose how and what it is you are going to do.
The other side of Success Stories and Transformations
There is, however, one side of a success story and transformations that annoys me. The bit where someone justifies why they have put on weight. Let me explain. We all have different issues in our lives. We may have parents who have a life-changing illness, redundancies, children, death, divorce, personal medical issues, etc. Many of these success stories and transformations are brought to the forefront and explain why people put on weight.
Do you find them inspirational?
Most people are already on the road to increased weight. By the foods we eat and portion sizes we consume. Yes, I agree that a life-changing event will push you towards the cupboards where the biscuits lives. Stress eating is real, and comfort can be found at the end of a chocolate bar. However, some of us put on weight because we EAT TOO MUCH. Some of us put on weight because we like chocolate, biscuits and cake. This was evident during the pandemic. I agree it was massively stressful and the restrictions on our lives and liberties. How many of us took advantage of the time at home to get fit and healthy or to exercise more? To learn something new or did we take advantage of the time to eat whatever we liked? To eat lots of it, knowing that people can only see your head on a Zoom call.
Am I being mean here?
I don’t know. I am lucky in that I have never lost a child or a parent. But I have had other life stresses. I worked 70 hours plus in a week, staying in a hotel because my boss wanted me in the office at 7 am, and I couldn’t leave until 9 pm (I was bullied in the workplace), being made redundant, setting up my business and then just living. There is stress there. This, however, is not why I put on weight. I put on weight because I overate and I didn’t care about my health, and I wanted instant gratification. I own this story, and it’s mine. It is not one I would include as part of the success stories and transformations you read about in magazines.
These stories are helpful if you can relate to them. If not, then they fall on deaf ears. What are your thoughts? Am I being very mean and closed-minded here? I firmly believe in taking ownership of our choices and recognising the role of our habits in our weight management journey. I refuse to let external circumstances overshadow my responsibility for my dietary decisions and their impact on my overall well-being. While I acknowledge the validity of the struggles faced by others, I believe that a genuine narrative should encompass honesty and self-awareness, shedding light on the true motivations and behaviours behind weight gain and loss.
Back to Me
Why start, what was your reasoning?
There are so many diets and eating plans you can choose from; selecting the correct one is the most critical decision you will make. For me, it was Slimming World, but you could choose another eating plan. I like the freedom of the Slimming World; I can select any food I want, and nothing is off-limits. (Check this post here for more information about the plan).
Reflecting on my recent journey, I recognise the importance of staying focused and committed to my goals. While facing challenges and setbacks, I put on half a pound this week. I remain determined to make even positive choices, such as prioritising breakfast and packing nutritious lunches. I am setting the stage for a more prosperous and fulfilling week ahead.
