How scales can help you lose weight

How scales can help you lose weight

Yes it's 60kg not 603 ha ha and the .3 is the mobile phone I'm using to bend over and take the shot.

I started at about 78kg a few years ago and have now lost about 18kg.

I thought I should mention some things about using your scales to help you on your weight loss journey, which were a help to me.  One author I noticed had told her clients to throw them away entirely but I think they can be a useful motivation tool, when used correctly.  It takes longer to lose a couple of sizes and see the room in your clothes.  How you look in the mirror and feel is the most important of course.

Here are a few suggestions to keep in mind when looking at scales to see how you are going -

• weighing yourself about once a week is helpful (twice if you like)
• I do it in the morning before breakfast at the same time of day
• if you do it too often it could become obsessive and frustrating
• wearing the same sort of light clothes (like my PJs) will help accuracy
• using your own scales at home is cheaper and reduces variations
• its ideal to lose weight gradually if you want to keep it off
• don't expect to weigh what you did when you were young
• aiming to lose in stages of a few kilos at a time is easier to deal with
• make your goal realistic in the healthy weight range for your height
• if you reach a plateau don't give up, try changing your lifestyle
• cutting down on fat and sugar and moving more is the best way
• see my first ten posts this year for an overview of how I did it

BarbeJeffs@hotmail.com

WL4MBS

Be Inspired by the Olympic Games

Be Inspired by the Olympic Games

I always love watching the Olympics and look forward to it each time it comes around again.

This morning I saw the host nation, the Brazilians, finally win their first men's soccer gold medal and go absolutely crazy celebrating it. 

I remember being able to watch their team play back in 2000 when one of the games was played in Brisbane.  I myself never made the soccer team, probably just as well as I'm not that sporty really.  However we can all benefit from getting into some form of exercise or competitive sport, whatever turns you on and gets you moving.

A regular exercise routine doesn't have to exhaust you or hurt.  Even activities like walking and yoga, which is what I do, are excellent ways to stay healthy.  Also dancing, which I do if the weather isn't the best, is a fantastic means of exercise and fun.  You could play a sport and combine exercise and team work if that's your thing.  Find something that works for you.

Some of the benefits of exercise include -

• a healthy functioning body
• increased metabolic rate
• burning some fat
• lean muscle mass
• cardio endurance
• getting well internally
• general sense of well being

If you want to share your thoughts about the Olympics or sport go ahead in the comments section or email me.

BarbeJeffs@hotmail.com

WL4MBS

Daily Diet Example

Daily Diet Example

Breakfast -

• Glass of water (a few per day - lemon optional)
• Rice bubbles (change for variety) or oats (porridge) with rice milk
• Nature's Cuppa tea with skim milk (a few per day)

Lunch -

• Sandwich (rye bread/no butter or marg)
• with avocado
• or tuna
• or vegemite (good for lunch out on the go
• or salad
• or banana (and a little peanut butter)
• or chicken (leftovers)

Afternoon Tea -

• yoghurt
• or and banana
• or toast (avocado or jam optional)

Dinner (options) -

• Stir Fry (as shown above - portion not filling whole plate)
• Turkey and vegs
• Chicken and vegs
• other lean meat and vegs
• Sushi
• Pizza - more veg than cheese* (once you can afford to if you like - not a whole one;)
• plus a variety of other options

After Dinner -

• 2 arrowroot biscuits with tea
• carrot/celery juice (using juicer - pretty filling)
• rice crackers (small packet)
• or apple/mandarin

The above is just an example to give you some idea of the food options I usually choose from each day.  Everyone has their own tastes and ideas of what is healthy for them of course.

BarbeJeffs@hotmail.com

WL4MBS

*Note - I only have pizza a family member likes from the supermarket and have a no cooking night.

Drop a couple of sizes in jeans

Drop a couple of sizes in jeans

Would you like to drop a couple of sizes in your jeans or be able to get back into some like I have?

If so check out some of my tips, especially my first 10 blog posts.

We all like to hang on to some old favourite clothes and buy new ones.  I'm due to get rid of the old ones on the left that are too baggy now, as I don't plan to go back.  The ones on the right that are smaller look better on by the way, but you get the idea.

If you'd like to have more choice in what you can wear, start making changes and remind yourself every day of your goal until you have new healthier habits.

Let me know what changes you'd like to make and if I can help.

BarbeJeffs@hotmail.com

WL4MBS