Eating high calorific foods, reduced activity levels and increased alcohol consumption were some of the thing’s lockdown comforted us with.
But moving forward it’s time to get out of our comfort zone on the couch and get going again.
With the easing of lockdown many of us moving forward will want to make some changes. Whether its healthier eating, more exercise or reducing our alcohol intake.
NO PLAN IS A PLAN TO FAIL
For positive change to be effective we have to plan ahead.
KEEP A DIARY OR JOURNAL- If you write down your goals in a way that inspires you, you increase your chances of success in achieving your goals by a whopping 30%!
KEEP FOCUSED – If you can measure your progress when working towards your goals, this figure increases to a staggering 60%!!!
SMARTER- As a Coach one way I help clients increase their chances of success in any endeavour is to, make sure my clients create SMARTER Goals.
These are: –
SPECIFIC – YOUR Goal, e.g. to be a certain dress size.
MEASURABLE- Size 10 e.g. is the measurement you want to be.
ACHIEVABLE – Make a meal & exercise plan to achieve your goal e.g. fruit salad for breakfast, soup for lunch, fish & salad for supper- aerobics 3 times a week.
RELEVANT- It must mean something to you, e.g. to look amazing in your bikini.
TIMED- when do you want to see the results, e.g. 6 months from now in time for your holiday in Spain.
ENTICING- How would that impact your life in exciting ways e.g. feel confident to start dating again.
RECORDABLE- Recording and Reviewing your results along your journey will keep you motivated to continue and help you change your plan if somethings not working.
TAKE CHARGE OF YOUR ENVIRONMENT- So for example if your goal is not to drink alcohol on a weekday, you have to make sure that you have no alcohol in your house to tempt you. If its to eat healthier then a good plan would be to stock up on fresh fruit and vegetables, so you have a handy snack available when you need it and have fresh wholesome foods to include in your meals.
PREPARE AHEAD- when going to work planning what you’ll have for lunch and taking your own packed lunch will not only save you some pounds money wise but also weight wise if you choose healthy options, so if one of your goals is to lose weight or just be healthy this will help you achieve that goal.
Also, by shopping in advance for groceries (when you are not hungry, I recommend eating something before you do your grocery shopping) that are healthy and batch cooking meals on your day off and freezing them, you ensure that when you get home from work, exhausted and starving, that you’ll have something quick, convenient and healthy to re heat.
My 5 Moving Forward Changes are;
To eat at least 2 servings of fresh fruit a day
Make a third of my diet vegetables
To only drink alcohol at the weekend
To do weight bearing exercise 3 times a week
To stop eating processed meats like ham, bacon, sausages etc…
What’s YOUR 5 Moving Forward Changes?
Now its time for you to break each change down into mini changes and make them SMARTER by answering the following questions.
I will achieve the following (e.g. Lose weight and be a dress size 10) ————————————————————————————————————————————————————
I will achieve this because (I want to look good in my bikini on holiday)————————————————————————————————————————————————————-
Here are the things I need to do (my mini goals) in this order to achieve my goal.
First: (e.g. snack on fruit) —————————————————————————–
Secondly(e.g. increase my vegetable intake) : ———————————————————————–
Thirdly (e.g. remove all alcohol from my environment):—————————————————————————
Fourthly (e.g. order some home weight bearing equipment such as handy dumbbells and some resistance bands and make an exercise plan):————————————————————————-
Fifthly (e.g. make a shopping list to include plenty of fresh fruit vegetables and fish and no processed meat):—————————————————————————–
Today I will start by (e.g. looking for healthy vegetable soup recipes on the internet) ——————————————————————————————————————————————————————————-
For this I need access to the internet, find some recipes to follow, to buy a hand blender and some ingredients and I will get these from the supermarket and the internet ———————————————————————————-
I will know when I’ve been successful in achieving my mini goal when- (e.g. I find a healthy soup that I enjoy eating and is quick and easy to make.)
I will reward myself for achieving this by – (e.g. buying a new bikini in my goal size 10) ——————————————————————————
The obstacles I may face are (e.g. not finding a recipe I like or can quickly or easily cook)————————————————————————————————————————————————————
To over come this I’m going to- (e.g. try a few different recipes on my day off, when I can take my time and then make a big pot of my preferred soup and freeze for the rest of the week) —————————————————————————————————————————————————————————————————————————-
I will review my progress ( e.g. in 2 weeks’ time on the 15th of July)——————————————————————————————————————————————————————————————————–
This is the progress I’ve made (e.g. I’ve lost 4 pound)————————————————————————————————————————–
I will be ready to tackle my next mini goal when (e.g. I have formed the habit of having home made soup for lunch everyday for 2 weeks)———————————————————————————————————
My next mini goal is (e.g. to start weight bearing /resistance exercise/ to join my local gym or buy some resistance weights I can use at home or do push-ups & sit-ups)——————————————————-
And then start the 12- step process above again for measuring that mini goal. Until eventually you will be on the path of achieving all 5 of your Moving Forward Changes.
Don’t dive straight in and try to achieve all 5 Moving Forward Goals at once, start with the easiest one first then, once you feel you are in good stride with that mini goal move onto the next, ideally leaving two weeks between them.
Don’t forget to keep a journal or diary of- your goal, your progress, your setbacks and success!
Let me know your goals moving forward, you can tweet me #My5MovingForward or DM me on Facebook, Instagram or Twitter. When you share your goals, you make then real and commit so share with your friends and family too
Or if you’d like 1:1 help in achieving your goals email me today firstname.lastname@example.org or take a look at our Mumatherapy page for more information. link here
Wrong … this year there’s going to be a difference … it’s the old YOU we want back. Flat belly, super sexy, slim, confident, and stress-free, you remember how it used to be pre -baby (well pre -motherhood really, most of us mum’s are past the baby phase and with teenagers in toe we still blame the baby weight for not feeling great.)
Well 2020 marks a new decade, it’s a big milestone so it’s time for big changes!
January, we turn to resolutions to make changes in our lives, and the number one for most mums is to lose weight or eat healthier.
But usually by February, that all falls by the wayside as motivation wanes and our old habits return to comfortably seduce us back to the familiar foods we know and love.
As a Mum and nutritional therapist, myself, I know how all too easy it is to do. I may want to change but my family may not, and staying strong and encouraging them can be a difficult task when I’m also craving certain foods and drink.
Most of us know that we should exercise, eat at least five portions of fruit and vegetables a day and get a good night’s sleep, its common sense, but how many of us actually do that every day?
And if we don’t, how can we make our kids?
Just knowing what to do, doesn’t make it automatically happen.
As Voltaire’s dictum goes;
‘That common sense is not so common’
We know what we should be doing to help ourselves as well as our children but often we just don’t know how or where to start?
As our childrens most influential role model starting with ourselves is key, and here are 7 tips to get you started in 2020.
1. No plan is a plan to fail – Snacking and eating at irregular times of the day stimulates weight gain. A good regular mealtime routine just like the one you would provide for your child as part of the U URSELF Routine is just as important for you as it is for your child. So, plan ahead, decide a menu of meals in advance and write a list of ingredients before you shop, this means you’re more likely to stick to the plan. Preparing meals in advance and batch cooking with a few key ingredients helps too, as well as taking your own packed lunch to work. Stocking your kitchen with healthy snack options and discarding unhealthy options is advisable, when we are starving it’s easy to reach for a quick fix in sugar or salt. You can’t rely on will power in those moments of weakness so best not to put temptation in front of you. To boost your motivation, keep a journal of everything you eat and drink either buy a nice notebook or use an app on your phone, there are some really good free ones where you can scan bar codes on food to keep track of every calorie or oz of fat. This can be a real eyeopener. I use MyNetDiary https://www.mynetdiary.com/ on my iPhone s its free, quick and easy!
Research has proven that those who write their goals down meaningfully increase their chances of success in achieving those goals by 30% and keeping track as in using the above app and measuring your progress along the way helps you to increase your chances of success by a whopping 60%!!!!
Reviewing your goals is a must, it keeps you motivated, on track and shows you what changes need to be made and helps you to see your progress. You can’t conveniently forget when you record what you are eating and drinking. Being honest with yourself is essential to maintaining or losing weight.
2.Meal monotony – Eat the same meals, boring I know but that’s the secret to eating less, your taste buds are less likely to overeat when you’re full, if what’s on offer is a boring plate of food they are used to, and this will stop you over eating. Plan meals in advance and shop online for the ingredients, this way you won’t be tempted to buy the foods you don’t want or need, saving you money as well as calories, opt for soup, salads, fish pulses and drink plenty of water. You may not like fish or salad for example, but love chicken and vegetables and that’s okay, just eat lots of veg instead. It’s important to find those foods that you do like, not to eat things because you think they’ll help you to lose weight. Don’t deny or forbid yourself- this is important because the reason diets don’t work long-term is because we can’t deny or deprive ourselves forever and why should we?
The key to permanent weight loss is finding a healthy lifestyle that you can enjoy and live with forever, not until you reach your weight loss goal.
3.EAT MORE- for most of us it’s not how much we eat that causes us weight gain it’s what we are eating. Ironically another key to losing weight is to fill up, when we are hungry, we make unhealthy choices. Bulking up on healthy, nutritious food prevents us feeling ravenous.
Foods that are filling are those that weigh more, have larger volume and a higher water content (more on this later under Water). Fruits and fibre, beans, lentils, quinoa, oats and barley absorb water and are high in fibre. Water and fibre add bulk making you feel fuller for longer and the good news is, water and fibre have zero calories. To lose weight we need to choose more slow carbs too, these are known as low glycaemic foods or low GI foods, these make you feel full for longer as they keep your blood sugar even, preventing cravings, regulating your appetite and helping you to last longer between meals so you are less inclined to snack. These are what we call ‘good carbs. A low GI meal inhibits a spike in insulin, promoting satiety and rate of weight loss. You can find some low GI Recipes here https://www.gisymbol.com/low-gi-everyday-meal-plan/
You will consume more volume and weight without feeling hungry by adopting a low-density diet.
4.RESISTANCE EXERCISE- Now I need no excuse to resist exercise, this is something that comes naturally to me, in fact out of all the possible addictions in this world I could have, exercise is probably one of the only ones I don’t have!!!
But I’m only joking, when talking about resistance exercise I’m referring to muscle strengthening. We need to work our arms, shoulders, legs, hips, back, chest and abdomen at least twice a week to be of any benefit, using heavy weights to lift or using our body weight such as push or sit ups, or using resistance bands, if you’re a scaffolder or do manual work you’re ahead of the game. Also, if you do any sporting activities regularly such as rugby or gymnastics. But you do need to push yourself when strengthening those muscles to the point where you feel you can’t possible do one more lift of crunch. But this muscle building needs to be done gradually so you progress over time and eventually 15 repetitions turn into 50, as your strength and stamina increase. This is important as we age as resistance exercises can help to prevent brittle bones, and increasing your muscle mass helps you to burn more calories, so the more muscle the better. If you are reducing your calorie intake you will lose muscle as well as fat however, when including muscle strengthening exercises you keep hold of more muscle and end up losing more fat. It also accelerates your metabolism which means that you continue to burn calories hours later following exercise, according to Melby et al., 1993 your BMR is elevated for up to 15 hours after exercise, due to the oxidation of body fat, and it increases the effectiveness of your nutrient uptake in your muscles reducing insulin-related fat storage.
Seems there are no better reasons to use weight resistance training to burn fat and build muscle – this doesn’t mean though, you have to go to the gym lifting heavy weights, as a parent especially of younger children you probably won’t have time or a babysitter to allow for this, but don’t worry, all you need is a couple of hand weights or a resistant leg exerciser that can fold away, or some stretchy bands, and if you only have ten minutes a day that’s all you need to feel and see the positive changes that can occur over time, with consistent use. Excuse me while I convert my clothes horse back to the weights bench I bought one January, aeons ago….
Anyone who knows me will know I love a drink, but I know that although alcohol is socially acceptable and even associated with good times and celebrations, it’s still a neurotoxic, psychoactive drug that depresses the central nervous system. That’s why the government offer guidelines for how many units we should drink a week, but who pays attention or really knows what they are? Well in the UK it’s no more than 14 units per week for both genders last time I checked https://www.drinkaware.co.uk/alcohol-facts/alcoholic-drinks-units/latest-uk-alcohol-unit-guidance/
Still means little to me, after a few I’ve lost count of how many glasses of wine I’ve drunk let alone units per glass. But if we are counting calories shockingly, for anyone trying to lose weight, there’s approximately 500 calories in a bottle of wine!
Add to that the fact alcohol makes us feel hungry and crave unhealthy food types, then its best to stay away completely if we want to be slim and trim in 2020. But I’m no party pooper, if you socialise there’s great alcoholic beverage alternatives these days or low alcoholic ones.
Low alcoholic drinks are poised for big business in 2020 but I don’t particularly like the taste of them, in fact, most of us drink for the buzz not the flavour we get from booze, so many of us will be better off with a normal soft drink. My favourite is flavoured, fizzy water, it still feels like a treat compared to the plain still water I drink all day, as it’s got the sweet fizz to fool my brain into thinking I’m having a reward. This is important as having rewards is vital to changing our habits. Some of us may not be motivated by rewards so we may want to focus on avoiding a negative consequence instead, such as a hangover. As we age, we do tend to suffer more with hangovers as our bodies struggle to metabolise alcohol, and we fight intoxication and dehydration, then as soon as our liver has had enough, we get a headache.
6.WATER – THE ELIXIR OF LIFE
That’s when our faithful sober friend, water helps, by drinking buckets of the stuff, we dilute that alcohol and relieve that banging head.
Our bodies are around 60% to 70% water in weight a day. Some of us can be carrying an extra 10 to 15 pounds of excess water daily, which has become trapped in our tissues.
This excess water causes abdominal bloating, face & eye puffiness and cellulite, and it can be caused from many things such as;
• Food sensitivities
• Nutrient & antioxidant deficiencies
• Hormones i.e. menstrual cycle
• Not enough protein
• Not enough WATER!!!
Yes, ironically not drinking enough water can actually cause water retention.
Our kidneys need water to flush toxins and waste from our bodies, but when water reserves are low i.e., we haven’t drunk enough water, our kidneys end up storing water.
On top of that, not enough water and our lymphatic system slows down too.
When this happens and our bodies can no longer carry waste away, that waste then accumulates in fat cells leading to cellulite, particularly in women.
And what better reason do we need to increase our water intake, than the fact that it suppresses our appetites, and naturally helps our bodies to metabolise stored fat?
As an added bonus drinking enough water gives us clearer complexions.After only 5 days of not drinking any alcohol and increasing my water intake someone commented to me this week, on how good my skin and complexion looked.
And of course, when we are drinking plenty of water then we are not drinking too much caffeine, fizzy drinks and fruit juices. All of which cause us to gain weight and increase our daily calorie intake considerably.
WEIGHING ALL THIS UP
Our weight changes due to our hydration levels.
Therefore, if you do weigh yourself regularly, for accuracy make sure you weigh yourself at approximately the same time of day, with similar hydration levels. For more in-depth readings you can also buy Bioelectrical Impedance Analysis [BIA] scales, because these can measure your body fat percentage and hydration levels.
HOW MUCH WATER DO WE NEED?
Water is essential for survival.
We can live without most things but not water.
It maximises our muscle functions, rids our bodies of excess water, and increases our metabolism. But to do all that efficiently we need to drink about two litres [or eight glasses of water] a day, for our bodies to function properly.
On top of that, in hot weather we should all be drinking more than the recommended daily amounts.
And did you know that if you are overweight, you will need an extra glass for every twenty pounds of excess weight you carry?
HOW CAN WE INCREASE OUR WATER CONSUMPTION IN ORDER TO LOSE WEIGHT?
– TOP TIP 1
Get into the habit of always carrying a bottle of water with you wherever you go!
– TOP TIP 2
ADD WATER TO MEALS
To help with weight loss, drink plenty of water prior to and during meals.
Also, drink your daily calories in vegetable soups, because soups fill up our stomachs more and for longer.
Research has also shown that low energy density foods- that is foods that have a high-water content such as stews and soups, and foods such as salads and fruits that are naturally high in water; reduce appetite and make us eat less high calorie foods.
So, we need to increase our intake of water rich foods, as well as foods that absorb water during cooking, such as rice and pasta, if we want to lose weight without feeling hungry.
WATER THE ELIXIR OF WEIGHT LOSS
So, there you have it, weight gain can be attributed to water retention, and paradoxically water can be the answer to weight loss.
So, in either case drink up if you’re trying to lose weight!
7. SLEEP- We are all different and the amount of sleep each one of us needs will vary, some will bounce out of bed after 6 hours of sleep, others need 9 hours to feel refreshed. Quality and quantity of sleep is important. As parents though both of these are usually in short supply. Getting our children into a good bedtime sleeping routine early on is best as that will give us the time we need to relax, unwind and eventually get a good night’s sleep ourselves.
Lack of sleep is not only detrimental to children, it’s also detrimental to our own mental state. If we can sleep soundly, undisturbed, and comfortable for around seven hours a night, we will be in a better position to deal with our children the next day.
But if we scrape by on a couple of broken hours here or there, we are likely to find ourselves overreacting on Auto Pilot Parenting Mode.
Everybody experiences times when they can’t sleep at night, but if its ongoing with no apparent cause, and it isn’t to do with physical factors such as temperature or something we can identify with such as pain, then we need to be proactive and find out what the cause is.
Being a parent is exhausting enough when we can sleep, let alone when we can’t.
Our children can seem more challenging at those times when we are tired, and their unwanted behaviour can seem worse than it actually is.
Although their behaviour is actually worse when they don’t get enough sleep. This is because the amygdala, the emotional part of the brain, is more active when a parent or child is sleep deprived. This explains why a tired child is usually very emotional for no reason and parents are angry, impatient, and frustrated more.
Together, a sleep deprived parent and child is an emotional disaster.
Lack of sleep can be detrimental to overall health and wellbeing, none of us should be deprived of the basic necessity to sleep.
Lack of sleep is also accumulative, and its much harder to catch up on missed sleep than you may think.
That’s why we have to catch up on sleep whenever we can.
Even if this means a nap in the day to make up for lost sleep at night. Parents sometimes avoid their children taking daytime naps, fearing they won’t sleep as long at night, but the reverse is actually true.
Sleep deprived children have the worst sleeping habits, and those who nap in the day, actually sleep better at night. Children who need, but do not take a nap in the day, become overtired.
Once irritable, they find it difficult getting off to sleep or staying asleep throughout the night. This results in further irritability and oversensitivity the next day, causing challenging behaviour which can then lead to hyperactivity, especially at bedtime when they should be tired.
As children get older, days get longer, and nights shorter, then, more than ever, they need to rest from all the stimulation and digest the information and experiences from the day. We need to allow them the freedom to sleep whenever they feel the need to, not just when we want them or don’t want them to. This way, they will sleep more soundly at night.
If their mind and body is telling them to sleep, no matter what their age, from five weeks to fifteen years, then they need it.
How do you feel when you do not get your nightly quota of sleep?
Do you ever feel so tired you struggle to get through the next day, only to go to bed that night unable to go to sleep?
Children do too! They get overtired and stimulated, resulting in unhealthy sleeping patterns. The only solution is for them to sleep whenever they can, to restore the balance and improve their sleeping habits.
Think about a time when your child kept you awake all night for whatever reason. Then imagine how they must have felt and how tired they must have been the next day, probably ten times worse than you, I bet.
They do not understand why either we or they themselves are irritable, annoyed, upset, and emotional when tired. This becomes a sleep deprived combo not to be crossed.
We need sleep to normalise hormones: melatonin and cortisol. Cortisol regulates our immune systems, metabolism, blood sugar and stress response any lack of sleep will instantly impact your cortisol levels. Melatonin regulates our sleep-wake cycle and is needed to regulate metabolism, the immune system, reproduction and co-ordination. Not having a regular sleeping routine or working nights or shifts, change these hormones. If trying to lose weight sleep deprivation won’t help, research shows when you sleep less you eat and drink more calories and if you are fighting to stay awake, you are probably going to turn to high sugar and high fat foods and drinks.
Unfortunately, for many of us we spend that tossing and turning. Comfort is crucial for this heavenly retreat we call bed, so investing in this is a true investment in our health and wellbeing. Satin sheets are great anti-aging, skin creasing fabric for looking younger, longer and also for cheeky sensual early nights with a loved one, but for comfort, cotton in the highest thread count that you can afford is the best chance of a soothing, peaceful deep sleep.
It’s also advisable to get into a regular sleep cycle by going to be bed and waking up the same time each day, including weekends (forget those lazy Sunday lie ins…ooops I forgot we don’t get those anyway we are parents!)
And don’t eat big meals where you are stuffed, or drink alcohol for at least 2 hours before bed. Poor nutrition can also cause chronic fatigue, so avoiding sugar and stimulants such as alcohol, coffee, tea and chocolate is recommended along with including more vitamin C into your diet and eating healthy antioxidant-rich foods.
Keeping your bedroom around 16°C to 18°C degrees is the best temperature for encouraging a good night’s sleep too.
So, whether its a fresh start you’re after or finding the old You that you know and love, I wish you a happy, healthy, fun, sprinkled with sleep, Mumilicious 2020!