I am getting a little addicted to Facebook Live and have started putting out some videos…yet I don’t want to stop writing – I need to have some balance…the story of my life!
I talked last week about tips – the things that have helped me, and might help you, to stay on track and keep working towards those health goals.
First up was the old adage about not being too hard on yourself…life’s fucking hard enough without us being super hard on ourselves. Sometimes you need to be tough on yourself…when you find yourself telling food fibs for example. Yet if you are having a hard time of life, sometimes being too tough on yourself leads to an overly rigid and strict approach that is no good for anyone! I often ask myself what I would say to a friend in the same position that I am finding myself in…as we tend to be nicer to our friends than we are to ourselves!
Then there is an element of enjoyment. Enjoy your treats…but remember you aren’t a dog – food rewards aren’t really good for people who love food too much…people like me! I have been known to celebrate weight loss with a burger…it’s laughable but I have done it! I have also rewarded myself with chocolate, cakes, and crisps. Utter bollocks! Now I try and reward myself with things like a massage or a facial…or a lovely salad – yes, a salad dodger like me now enjoys a good salad!
Opportunities to stay on track come around regularly. Three or four times a day in fact. Don’t let one meal throw you off track! If I told you you could stay on track 95% of the time then you would take it. I know I would! So when I broke down the numbers – three meals a day, twenty one in a week…one thousand and ninety two in a year – and looked at eating out once a week, that equates to 4.76% of those opportunities…so I would be on track over 95% of the year if I ate out once a week. Don’t let one evening out ruin your week. Have a good breakfast on plan , followed by a good lunch, followed by an amazing evening, followed by a fabulous on track breakfast the morning after!
Recognise your excuses…me and my fellow fatties can be full of them. ‘Oh…I had to eat an ice cream as the kids wanted one.’ ‘Well it was Mikes birthday at work and he bought cakes in.’ ‘I couldn’t bear to throw the chocolates away that I was given for Easter.’ Erm…the kids can have an ice cream without you – they will enjoy it just as much without you joining in – in fact, if you turn into a moody git after indulging because you’ve ‘blown it’ then they will probably enjoy it more without you! Mike couldn’t give a shit if you eat his birthday cake or not! And the wheelie bin won’t get fat…better yet, donate the chocolates to the local food bank. Ditch the excuses and make progress…and own the times you choose not to.
Something that I have found works well for me is to narrow down my options. I find that too much choice can be a nightmare…I am like a kid in a sweet shop! If I go out and have to look at a menu it hurts my head. I struggle to decide what to have. The same goes if I have a fridge full of food. I like to keep my options limited but tasty. And regular Facebookers will know that I have the same breakfast pretty much every day. The same goes for lunch…all very similar. I read a couple of studies on this actually and apparently it helps switch off parts of your brain that get super-excited about food…and you tend not to overeat the stuff that you have on regular basis – so it can actually help you control your portions and learn to stop eating when you are full…apparently!
One of the biggest ‘finds’ for me was that of a food and mood diary. I started writing one years ago and it really helped me recognise the patterns in behaviour and meant that I was able to put strategies in place to deal with these patterns. All of the books I have read about overcoming binge eating disorder talk about the importance of tracking your mood before and after eating…especially binge eating. It raises awareness like nothing else does…as long as you are honest. I have taken it a step further and now track my food intake on My Fitness Pal…it has done wonders for my awareness of calories, macro intake, and has helped control my portion sizes.
I will come back another day with the rest of the tips…it’s been a knackering day and I am tired and grumpy…yet happy – I blame the hormones for the grumpy happiness!
The thing I have learnt about weight loss is that no one size fits all. A bit like those fucking t-shirts that say ‘One Size Fits All’…no it doesn’t you mother fucker! So I think tips and hints are all well and good…some will work for you, some won’t – you know yourself better than anyone else does.
On that note, I am off…but not before the obligatory picture of my food for the day:
Breakfast – Green shit omelette…tenderstem broccoli, asparagus, spinach, mushrooms, and mozzarella.
Lunch – Smoked salmon with rocket, olives, cherry tomatoes, goats cheese, and avocado.
Dinner – Chicken and veggie soup.
Thank you for reading,
P.S. Apologies for any typos…I can’t find my fucking glasses!