What upcoming event will motivate you to lose weight?

What upcoming event will motivate you to lose weight?

Here are a few events people sometimes find are a reason to get the weight off -

• school reunions
• family reunions
• celebrations
• looking for work
• looking for a partner
• weddings

Once I read how women's weight can go up and down during the events in her lifetime -

• during courting average loss 2kg
• in a relationship gains 4.5kg
• for wedding loses 3.6kg
• having kids gains 6.5kg
• after kids loses 4.7kg

It is good to have something to motivate you to make healthier choices and lose some weight if you need to.  However it was better for me to do it at my own pace for health reasons without the added stress of one particular event coming up.  By the way I did go to a couple of reunions which is always interesting to say the least.

Was there an event coming up that motivated you to lose weight? 

BarbeJeffs@hotmail.com

WL4MBS

Counting calories, fat and sugar help

Counting calories, fat and sugar

It is important to have at least a reasonable idea of the calories, fat and sugar content of food.  You don't need to count every calorie which would be both tedious and boring.  However educating yourself will help you to make healthier choices and keep your weight under control.

For example I found out that an average muffin is about as fattening as have a piece of cake.

Having no more than 30 grams of fat per day or in any food is ideal.

Some of the ways you can find out the most important contents of food as far as weight management and nutritional value are -

• Having a small reference book like the long standing one above by Allan Borushek
• Checking the food label contents per 100g on packaged food you buy
• Googling the food item for a breakdown of the contents
• Checking menus and restaurant websites

The more you know the easier it will be to make an informed decision.  Remember to watch for the hidden calories in flavoured drinks.

Good luck

Any queries let me know.

Barb

BarbeJeffs@hotmail.com

WL4MBS

Dealing with opposition to weight loss

Dealing with opposition to weight loss

There are many ways you will be confronted with opposition on your weight loss journey.  I was surprised and a bit confused when I first saw this sign outside a café and then on the internet.  It does get your attention using humour to try to get you to their way of thinking so you'll spend more.

However you look at it people will try to play on your fears or tempt you in to do what they want.  The problem is you want to lose weight and be healthier so this doesn't fit in with your goals.

Some of the people and things you will have to learn to deal with include -

• Friends
• Family
• Co-workers
• Groups
• Parties
• Lunches
• Dinners
• Advertising
• Shopping
• Yourself

Ways to put opposition to you changing to healthier habits in it's place include -

• putting yourself first
• planning ahead
• having alternatives
• choosing the healthiest option
• eating beforehand
• being honest about your goals
• saying you have to for health reasons
• saying you have had enough for now
• politely declining their offer
• choosing a different café or restaurant
• making your own choices
• avoiding trigger foods and situations
• resting if you are feeling tired or stressed
• focus on enjoying other things besides food
• keeping away from the food table
• reminding yourself of your goals

It takes a bit of practise but it is surely worth it to be firm with yourself and others and stay focused on getting in shape and healthy.  The alternative is more guilt, self loathing or ill health.  So learn to have your "treats" if and when you choose to at special times now and then.  Don't please others too often at your own expense.

Cheers

Barb

p.s.  If the people around you won't accept the new you and continue to try to undermine you, you may have to see less of them or get rid of them from your life.  Also it's better to be a good example when you can, rather than try to convert others who may not be ready yet.

BarbeJeffs@hotmail.com

WL4MBS

How do you think you measure up?

australia.gov.au/MeasureUp

How do you think you measure up?

There are a few ways you can measure whether you are in a healthy weight range or not.  The usual checks we can use to see how we are doing include:

• weight on scales
• waist measurement
• BMI or body mass index (fat measurement)

Weight on scales is fairly straight forward to measure.  For example I am around the middle of the

healthy range for my height between about 55 - 65kg. 

You can google a scale to see what range is healthy for your height.

Waist measurement - between the bottom of your ribs and the top of your hips -

  women over 80cm

  men over 94cm

could be putting their health at risk.

BMI is calculated by your weight divided by your height squared.

Mine is under 25 now fortunately which is the healthy range for women.

This might help give you some idea to get an overall picture of where you stand

BarbeJeffs@hotmail.com

WL4MBS

Going further and a further away for a day

Going further and further away for a day

Recently during the holiday season I finally went for a drive and rediscovered the Gold Coast again.  It had been years since I'd bothered to go since I favour the North Coast scene more if I do go.

After driving past the new stadium at Broadbeach ready for the Commonwealth Games next year,  I stopped at Burleigh Heads.  I had a sandwich I'd brought with me for lunch to save on costs and calories.  I then went on to the upgraded Pacific Fair shopping centre to browse.  I stopped for a cuppa on the balcony by the waterway with Jupiters Casino in sight.  The trams were nearby.

I ended my time at Surfers Paradise (in the distance in the photo above).  I was impressed by the long wide boardwalk they'd built a long the beach front being used by holiday makers and the odd skate boarder.  Great posters of the old days too.  After trying some arm resistance equipment out, I walked a long to Surfers where I bought a drink before getting back to my car for the drive home.

Anyway I wanted to get across that sometimes it helps to -

• go a bit further on your walk
• enjoy a change of scenery at a different location
• shake up your routine
• take time out to get away for a while
• be inspired
• be surprised
• be refreshed by change
• be open to new possibilities

BarbeJeffs@hotmail.com

WL4MBS

Get moving and outside 4 Mind Body and Soul

Get moving and outside for mind body and soul

I need to take my own advice today and get outside soon.  I do like my afternoon walks locally of course but a reminder to get moving after the festive season doesn't go astray.

With our hot weather here lately the tendency to conserve energy is there.  Yesterday I was enjoying a good book on the porch but I think I should get moving more today and get outside for a change of scenery as well.

I was reminded of the importance of movement again this week for overall health.  Sitting around for too long is just not good for us.  Exercise of some sort is more than just to maintain our weight and get fitter.  We need some activity, fresh air and stimulation for our mind body and soul.

So I hope you will join me is making a move to become more active and explore what is out there to enjoy as the year begins again.  The weather doesn't have to be perfect and you don't need a lot of money to enjoy yourself.

Cheers

BarbeJeffs@hotmail.com

WL4MBS

New Year Review and Resolutions

May the force be with you;)

New Year Review and Resolutions

Happy New Year!

I had a break from blogging over the festive season due to visitors and going out and about as you do.
We had a fun for the most part but there are always surprises and ups and downs as you know at this time of year.  Now the family visitors have gone I have more time for things like blogging.  At least you get to catch up with people and go places you don't normally in the holidays.

I did an end of year Review just before new year's eve as Marie Forleo suggested  -

1. What were you most proud of during the past year?
2. Which mistake/lesson can you learn most from?
3. What (story) can I let go of?

As far as Resolutions for the coming year, here are a few suggestions from Susan Jeffers -

1. Create specific resolutions and goals
2. Take personal responsibility and make a commitment to yourself
3. Create a timeline for achieving measurable goals
4. Follow through
5. Have faith in yourself and your objective

I'd like to add, besides the obvious commitment to a lifestyle of healthy eating and exercise, I find it can be the timeline I set for achieving my goals to be challenging.  I think you have to find a balance between making it happen and being realistic about what you can really expect to achieve in a year.

As I've said before I want it to last and become a life long habit so I didn't rush weight loss and made gradual improvements.

Cheers

BarbeJeffs@hotmail.com

WL4MBS