my journey to become thin

Weight loss motivation

Mon, 20 May 2013 11:18:17 -0500

More tips from real-life slimmers

Keep a photo diary
From Carrie Sorrell, 20, from Hertfordshire.
Lost 28kg (four and a half stone).
“I asked my partner to take photographs of me in my underwear, and kept a photo diary. It meant I could see what I really looked like underneath my clothes. I also recorded my measurements, targets and feelings. It was a great way to keep motivated as I saw the pounds and inches disappearing.”

Track weight-loss monthly, not weekly
From Wendy Jenks, 38, from Eastleigh, Hampshire. Lost 24kg (three stone 11lbs).
“One thing I was told stuck in my mind: it’s a good idea to consider your weight loss over a month rather than getting disheartened after a disappointing week.”

Find ways to walk
From Karen Baird, 31, from Shepshed, Leicestershire.
Lost 25kg (over four stone).
“I used to hate the fact that I seemed to be constantly going up and down the stairs. Now I see it as a leg-toning exercise. I also walk a couple of miles a day with the children instead of always using the car. It’s good for me, them and the environment.”

Visualise the new you
From Karen Thompson, 28, from Bedford.
Lost 32kg (five stone).
“I used to meditate and visualise the new, slimmer me. I would imagine myself wearing a brand new dress or a tight pair of jeans and feeling great. Not only did it relax me, but it really helped me stay focused.”

Set small, achievable targets
From Sonia Nurse, 34, from Holmes Chapel, Cheshire.
Lost 54kg (eight and a half stone).
“I know how soul-destroying it can be to think how far you’ve got to go, so my advice is to set little targets along the way, such as the next half-stone or dress size. That’s what worked for me.”

Get sponsored
From Amanda Richards, 35, from Sussex.
Lost 19kg (three stone).
“I signed up to run a 5km race. I got loads of people to sponsor me and it was for a charity that meant a lot to me. I knew I had to get fit to run the race, and I couldn’t let everyone down. So I had the perfect reason to stay motivated.”

Bonus weight loss tips

Talk to yourself positively. Drown out that negative voice and replace it with ‘I can see the me I want to be’ or another positive message that works for you. If you think it, you’ll start to believe it.
Continue to weigh out meal basics such as rice and pasta even if you’ve hit your target weight. It helps you stay in control of portion sizes. Drink plenty of water. It helps you to feel full, and can lessen the risk of snacking.
Measure yourself as soon as you start to lose weight: your weight loss doesn’t always show on the scales, but you may have lost inches.
It’s important to enjoy a little of what you fancy and not feel you have to completely cut out the foods you love. If you’re craving chocolate, have a few pieces. That way you won’t end up bingeing.

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Ten weight loss myths

Mon, 20 May 2013 05:39:08 -0500

So much is said about losing weight that it can be hard to sort truth from fiction. Here’s the truth about 10 common weight-loss myths.

1. Starving myself is the best way to lose weight
Crash diets are unlikely to result in long-term weight loss. In fact, they can sometimes lead to longer term weight gain. The main problem is that this type of diet is too hard to maintain. Your body will be low on energy, causing you to crave high-fat and high-sugar foods. When you finally give in and eat those foods, you will often eat more calories than you need, causing weight gain. Learn more about a healthy diet in Eight tips for healthy eating.

2. A radical exercise regime is the only way to lose weight
Not true. Sensible weight loss involves making small changes that you can stick to for a long time. That means building regular physical activity into your daily routine. Adults between 19 and 64 should get at least 150 minutes of moderate-intensity aerobic physical activity - such as fast walking or cycling -every week, and those who are overweight are likely to need more than this in order to lose weight. Learn more in Physical activity guidelines for adults. To shift 450g (1lb) a week, you need to create a calorie deficit - that is, more calories used than consumed - of 500 calories per day. This can be achieved by eating less, moving more, or, best of all, a combination of both.

3. Slimming pills are effective for long-term weight loss
No, they’re not. Slimming pills alone will not help you keep the weight off long term. They should only be used when prescribed by a doctor.

4. Healthy foods are more expensive
In fact, healthy foods are not necessarily more expensive than their unhealthy alternatives. You’ll typically pay more for a high-fat, high-salt ready meal than you would if you had bought fresh ingredients and made the meal yourself.

5. Foods labelled ‘low fat’ or ‘reduced fat’ are always a healthy choice
Be cautious. Foods labelled ‘low fat’ have to meet legal criteria to use that label. Labels such as ‘reduced fat’ do not have to meet the same criteria, and can be misleading. A reduced-fat snack should contain less fat than the full-fat version, but that doesn’t automatically make it a healthy choice: it could still contain a lot more fat than, say, a portion of fruit. Low-fat foods also sometimes contain high levels of sugar. Learn more in Fat: the facts.

6. Margarine contains less fat than butter
Margarine and butter contain different types of fat. Margarine is usually lower in saturated fat than butter. But it’s more likely to contain hydrogenated fats. Hydrogenated fats, also called trans fats, may be more harmful to health than saturated fats. To lose weight, and for heart health, reduce the amount of saturated and hydrogenated fats you eat. If oil in margarine has been hydrogenated, this has to be listed on the ingredient listing on packaging, so check labels carefully. Learn more in Eat less saturated fat.

7. Carbohydrates make you put on weight
Eaten in the right quantities, carbohydrates will not cause weight gain. A 2003 study published in the New England Journal of Medicine concluded that dieters on the best-known low-carb diet, the Atkins diet, tended to lose weight not because they ate fewer carbohydrates, but simply because they ate less overall. Eat wholegrain and wholemeal carbohydrates such as brown rice and wholemeal bread, and don’t fry starchy foods when trying to lose weight. Learn more in Starchy foods.

8. Cutting out all snacks can help you lose weight
Snacking isn’t the problem when trying to lose weight: it’s the type of snack. Many people need a snack in between meals to maintain energy levels, especially if they have an active lifestyle. Choose fruit or vegetables instead of crisps, chocolate and other snacks that are high in sugar or saturated fat.

9. Drinking water helps you lose weight
Water does not cause you to lose weight, but it does keep you hydrated, and might help you snack less. Water is essential for good health and wellbeing. Sometimes thirst can be mistaken for hunger; if you’re thirsty you may snack more. Drink around two litres of fluid a day. Learn more in Water and drinks.

10. Skipping meals is a good way to lose weight
Skipping meals is not a good idea. To lose weight and keep it off, you have to reduce the amount of calories you consume, or increase the calories you burn through exercise. But skipping meals altogether can result in tiredness and poor nutrition. You will also be more likely to snack on high-fat and high-sugar foods, which could result in weight gain.

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my journey to become thin

Weight loss motivation

More tips from real-life slimmers

Bonus weight loss tips

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Ten weight loss myths

Recommended physical activity levels for adults

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