10 more things you didn’t know about me

Tag: Weight Loss

29
Apr
2021

10 more things you didn’t know about me

To all of my new blog readers and social media followers, I wanted to (re-)introduce myself to you and share 10 things you may not know about me!

1. My blog used to be called Diet Mum Feed and focussed primarily on my weekly weight loss results and losing post-baby weight gain. As my ‘weight loss journey’ and freelance work has evolved, I tend to post less about my day-to-day food intake and weekly scale number.

2. Linking to the above, I’ve come to realise just how important and integral mental health is to wellbeing, which is why in recent years you can find more posts on my blog and social media pages relating to mental health matters.

3. I’m a freelance writer and I’ve recently had several features published for Cosmo and Black Ballad.

4. I have flat feet. No arches. I’m quite envious of those with a good foot sole!

5. I asked my husband to describe me in three words for this post, after a joke set of words (one day I’ll share what those were) and then a lot of awkwardness (he’s not one to put on the spot when it comes to feelings) he said… kind, upfront and vivacious (I had to look up what this last word meant).

6. I lost 6 stone with the 1:1 Diet by the Cambridge Weight Plan and I will be forever thankful to my wonderful consultant Vicki who has and continues to help me put healthy eating habits into practice.

7. This is a weird one but I’m going to put it out there. I’m very self-conscious about my voice and how I sound (for many different reasons), which is very annoying when you actually like talking a lot!

8. Putting clean clothes away after they’ve been washed is a chore I just can’t stand. I of course love clean, fresh clothes, but the folding and putting them away is just so boring!

9. I’m most proud of my beautiful children and amazing husband.

10. Saving the best bit till last… I’ve recently joined the team at Orbit as Content and Press Advisor! I’m honoured to be working with such an amazing group of women, who have created an incredible support platform for mums to connect with one another. I will continue in my freelance work alongside this role and you can expect to see some more updates and posts on all things Orbit very soon.

If you enjoyed finding out more about me, you may like a previous post creatively titled 10 things you didn’t know about me!

Thanks for reading,
Chloe x

[Image description: One of my flat feet can be seen clearly next to my youngest daughter who is wearing bright pink leggings. Bonus fact – today was the first time I ‘successfully’ wore ‘mom’ jeans after buying many pairs previously which were just too mumsy!

10
Sep
2020

The 1:1 Diet by the Cambridge Weight Plan Review

Categories: My Journey, Weight Loss

After my second baby I managed to gain a lot of weight, again. Having preached about never letting history repeat itself I felt incredibly embarrassed by my size, but more than anything I felt physically unfit. I discovered the 1:1 Diet by the Cambridge Weight Plan and since March of this year I’ve lost almost 6 stone. Here’s how I stumbled across the plan and how it works.

March 2020
It’s accurate to say that in March of this year I felt extremely low about myself. I’ve always battled with my weight but in 2013 I lost 50lbs for my wedding and I thought I’d found a way to manage my weight for good. Then I fell pregnant with my first child and I put on 5 stone. I eventually I lost a lot of that weight and vowed to myself to never gain so much weight again. However, old habits die hard and pregnancy cravings are a force to be reckoned with! Long story short, I gained over 6 stone during my second pregnancy and I felt awful for it, physically and emotionally.

In January I decided I was ready to do something about it and I lost almost a stone over a two month period, however I know from past experience that I always benefit from creating a weight loss support network when I embark on a new healthy eating regime. I started to look for weight loss groups in my area, as I’ve had success with them before and I’m a big fan and advocate on them. In researching groups nearby I came across astonishing before and after photos from people who had followed something called the 1:1 Diet. It’s a programme I hadn’t heard of before and the transformations were incredible, so much so that I initially didn’t believe they were real. After some more investigating I found out they were very real and it seemed to be a plan that truly worked and could work quickly if you stick with it.

How to start 1:1 Diet Plan
If you head to www.one2onediet.com you learn more about the plan and can search for consultants in your area. Each consultant has a web page sharing their own personal weight loss journeys and detailing their services. Many offer virtual and in-person consultations, loads of one to one support (hence the name I’m assuming) and everything you need to start the plan. I found a consultant close to where I live who offered lots of flexible ways to meet and get started on the plan. I sent my consultant, Vicki, a message. She was quick to reply and I instantly felt at ease and happy I had contacted her. She explained the plan and how it works so brilliantly. The programme is a keto based diet that enables your body to go into ‘ketosis’, a process that encourages your body to use fat as its main source of energy. Once your body is in ketosis, you can expect to see amazing weight loss results. There are 6 steps available on the plan, ranging from complete meal replacements to having just a few meal replacement products, alongside eating a healthy, balanced and low carb diet.

The 1:1 Diet by the Cambridge Weight Plan review
My consultant was both encouraging and realistic with me. The step we decided was best for me is a strict one and not for the faint hearted (it’s called step 1B). I replaced all my usual foods with four 1:1 products and promised to drink 3 litres of water. Being on such a strict diet, after eating (on reflection) a fairly carb and sugar heavy diet, brings about some unpleasant side affects. Not everyone experiences them and thankfully my first week on plan wasn’t too bad, but I did have some headaches. By day four something weird happened, I didn’t actually feel too hungry and the headaches subsided. I found the plan straight forward to follow, too. Removing all food was for me a blessing, because it took away temptation. If I could stick to this plan for one week, I’d now whether I wanted and could continue.

“I lost 14lbs in my first week”
After 7 days following the 1:1 Diet I was absolutely shocked and thrilled when Vicki weighed me and I had lost 1 stone, 14lbs, in my first week! From that moment on I was sold. The headaches for a few days were definitely, in my opinion, worth it! From then on I continued to lose 4 to 5lbs every week and after a month I had lost just over 2 stone. Flash forward six months and I’ve lost almost 6 stone and I feel amazing! Don’t get me wrong, I’ve had bumps along the way and days when staying on plan has felt harder than others, but the wonderful thing is you have a consultant available to talk to anytime you’re struggling. Any time I needed some practical tips or motivation, I’d get in touch with Vicki and she’d helped me; even through lockdown when we then couldn’t meet in person, she continued to support me through virtual meetings, FaceTime and delivering food straight to my doorstep. Vicki would also send me lots of encouragement throughout the week, which really kept me going.

What do you eat on the 1:1 Diet?
I have mainly been on ‘step 1b’ which means I eat four 1:1 products everyday. Products available on the plan include shakes, bars, soups and meals (such as spaghetti bolognese, which is my favourite and actually vegetarian). On my step I’m also allowed to eat a small packet of fava beans daily and I’m a huge fan of the water flavourings available. There are sweet flavours such as pineapple, which makes a squash type drink, and a savoury vegetable stock which tastes like a cuppa soup. These are great to have in between meals and really keep you going when you feel hungry, plus they count towards your water count which you really must keep on top of. Drinking lots of water (minimum 2.5 litres) is vital when you follow this plan as it helps your body get rid of excess fat – you literally pee fat out! (Plus drinking lots of water is generally very good for you to do anyway.) Another little extra you can have is the ‘mix a mousse’ which lets you change shakes into mousses and the water flavourings into jelly or jelly sweets. These are all great for keeping what you consume on plan varied and help you feel better in-between meals.

As mentioned before there are 6 steps you can choose from and move between. The higher number steps include eating several ‘real’ foods and meals. The 1:1 plan guides you on what foods to pick, but to give you an idea you’re encouraged to choose lots of green vegetables, lean protein and eventually a small amount of wholegrain carbs.

5 stone weight loss in 5 months
I’ve now lost the weight I gained during pregnancy and I’ve also been able to start running again. Keeping up with my busy children feels physically easier too, which is a huge benefit. I feel so much fitter and way more confident than I was before embarking on the 1:1 Diet. The plan may not be for everyone, as it is definitely a strict plan and quite a shock to the system. That said, I’m delighted with the results and excited to start maintenance through healthy eating (everyday ‘real’ foods) and with the support of my consultant. It’s for those reasons that I would 100% recommend this programme, especially if you have a lot to lose.

Thank you for reading,
Chloe x

11
Feb
2019

What is a healthy diet?

Categories: Food

In a world full of nutrition confusion, I’ve been seeking a simple answer to the question, what is a healthy diet?

A diploma in Nutrition and Weight Management
Despite previous success in losing weight, it occurred to me last year that I still didn’t know what actually made a healthy diet. So I decided to embark on a diploma in Nutrition and Weight Management. I’ve been studying an accredited course by the Association for Nutrition (AfN) and I’m delighted to share that I’ve passed part of the diploma that allows me to train as a Nutrition and Weight Management advisor (but I still have several modules to study before I achieve the full diploma – wish me luck). Although I have lots more to learn, I would like to share my main takeaways from the course so far.

1. Visit NHS.co.uk
The NHS, among lots of other things, is a fantastic nutritional resource and a good place to visit if you’re ever unsure what to eat for good health. My favourite resources are the Eat Well Guide and 12 week NHS weight loss plan. The whole site is filled with tons of information on healthy eating along with more specific notes on things like, food advice for vegans, a guide on vitamins, meal ideas for kids and lots more.

2. Carbs are not the enemy
I’ve always felt conflicted about carbohydrates. There are so many low carb diets out there that seem to work, but anytime I’ve tried them I’ve been left feeling rubbish. Since studying nutrition I’ve gained a much better understanding of the role of carbs and just how important it is to consume this food group (e.g. rice, potatoes, porridge). In a nutshell, it’s our body’s main provider of energy and the main source of energy when it comes to ‘brain’ fuel. Plus wholemeal/wholewheat varieties are usually high in fibre which is also incredibly important for good (gut) health and something people in the UK are known for not having enough of. What I have also learnt is what makes a healthy portion and in hindsight, this is something I personally struggle with (aka. I eat too much for my body). Which leads me onto…

3. What to put on your plate
The Eat Well Guide referenced earlier not only gives a visual demonstration of what kinds of food you should be eating, but also an idea of how much from each food group. This has been a great help for me when it comes to understanding portion sizes.

4. Macros and micros
I’ve been intrigued by these words for a while and this is what they mean. Macro stands for macronutrients – these are the food groups we need to consume the most of everyday. This includes fat, protein and carbs. Micros stands for micronutrients, also important and are vitamins and minerals we need to consume regularly, in smaller amounts. For good health it’s important to consume a range of foods from that contain these macros and micros. With regards to fat, protein and carbs, it’s recommended that 10-15% of you calorie intake comes from protein, 30-35% from fat and 50-55% from carbs (these vary a little if you drink alcohol). When it comes to vitamins and minerals, you’ll be in safe hands if you eat a wide range of fruit and veg. Which brings me onto my next point…

5. “Eat the rainbow” aka lots of fruit and veg
I always new fruit and vegetables where key to a healthy diet, but I really didn’t appreciate just how amazing these things are. They’re a great source of vitamins and minerals and also contribute towards your macro intake. If you’re ever unsure what to eat, just make sure your plate is piled high with these and ‘eat the rainbow’ as they say – as different coloured fruit and veg actually provides you with different vitamins and minerals.

5. Moderation and balance
I used to think phrases like a ‘balanced diet’ or ‘all in moderation’ were boring sayings, and that there must be something far more complicated behind heathy eating and successful weight loss. However, now that I have a better understanding of how everything we eat works together I appreciate that this really is the key to a healthy diet and healthy weight loss. When it comes to the foods that we love the taste of but know aren’t the best for us (e.g. foods high in fat and sugar like chocolate) it’s ok to have them… but in moderation. This is something in particular that I’ve tried hard to do, otherwise the alternative (cutting foods out) can lead to binge eating, and usually binge eating on that exact food you were trying hard to ignore.

6. Calories and weight loss
There are lots of methods out there with regards to how to lose weight, but essentially you need to consume less calories than you’re using (than you’re burning/working off) to create a deficit and that leads to healthy weight loss. This is usually a different of 500cals per 1lb of fat. Team that with eating the right kinds of foods (my next point) and you’ll lose excess fat and feel great, too!

7. Foods to eat
Foods that are great for your health and weight loss are…
– A wide range of fruit
– A wide range of vegetables
– Wholegrain varieties of rice, pasta and bread (as these are higher in fibre), along with potatoes, porridge and other starchy carbs
– Protein, from foods such as chicken, tofu, eggs and fish
– Beans, lentils (lots of legumes and pulses)
– Unsaturated fats (e.g. avocados, salmon and nuts)
– Dairy or alternatives, such as milk and yogurt. (There are conflicts in whether you should consume full fat or low fat, but for weight/fat loss, lots of experts agree that its better to go for low fat diary options as you can consume good fats from other sources).

15
Nov
2018

5 ways batch cooking can help you lose weight

Categories: Weight Loss

I’m a huge fan of ‘batch cooking’; so much so that I’ve decided to dedicate a whole blog post to it. Here are five reasons why I love to batch cook and how it can help you to eat well and lose weight healthily (if that’s your goal).

Weight loss tips
Batch cooking: To cook more than you need to in order to create extra portions for future mealtimes.

Batch cooking helps you to stick to a healthy diet
When you’re tired and hungry it’s easy to reach for foods that might not be best for your health or weight loss; I’m talking about high fat, high sugar and overly processed convenience foods. If you’re like me, it’s at these times when we’re more likely to overeat too. Having healthy meals already cooked, that just need heating up, is a great way to stick to your healthy eating goals.

Batch cooking comes in handy when unplanned events strike
I remember an occasion when my daughter was a baby and it was the first time she was really poorly. Anytime I left her she would cry and so cooking dinner that day was the last thing on my mind – until I got really hungry and I had nothing to eat! (I should add I was also behind with my food shop.) When I got back into the habit of batch cooking, having some healthy meals to hand felt like a lifesaver for moments like these (and there have been several moments like these). Batch cooking is also great for if you ever have unexpected guests around mealtimes – this one hasn’t happened as much to me, but if you surprise me with a visit then I can heat up some chilli con carne for you!

Batch cooking saves time
I first started batch cooking to save on the amount of time I needed to spend in the kitchen; this was when I didn’t particularly enjoy cooking – just eating! Now, I see batch cooking as a huge timesaver for my future self! If I know I have a few hectic days coming up that will leave me short on food prep time, I will turn to my pre-cooked meals to help me stay on track with my healthy eating. (I now like to cook, if you were wondering.)

Batch cooking can give you a break from cooking!
Batch cooking is perfect for when you simply want to do other things and have a break from cooking but still eat healthily.

Batch cooking saves on waste
I’ve also found batch cooking to be a good way to use up any ingredients that might be on the turn – particularly vegetables. I often make batches of vegetable curries, or roast a load of veggies – they make a great side dish.

If you found this post helpful or interesting, leave me a comment or give me a thumbs up on Facebook, Twitter or Instagram.

Happy cooking!
Chloe

08
Oct
2018

My weight loss journey

Categories: My Journey, Weight Loss

I used to find the phrase ‘weight loss journey’ really bizarre and a little bit silly, until I realised that changing your eating and exercise habits for good really does take you on a journey of discovery. It was seven years ago that I decided to start my own weight loss journey and today I’d like to share with you what 2018 has contributed to my weight loss experiences. Warning: This post contains verbal diarrhoea.

Pre-2018
In case you’ve not read my blog before (or you’re not one of my family and friends… hi Michelle), let me share with you why I wanted to lose weight.

I’ve always felt like the ‘fat’ one and over the years my ‘obese’ (according to the NHS BMI charts) weight levels started to get me down. I would cry a lot about my body image and I would feel guilty eating (be it healthy or not). So, I joined Weight Watchers (now called WW) after many years of yo yo dieting. It was the first slimming group I’ve ever been too and the only time I successfully lost weight week after week. Not just that, but it encouraged me to exercise and learn how to cook healthily from scratch. (This is not a WW advert but the way, just what happened to me). A little while after I joined WW I got engaged and my motivation to get to my ‘goal weight’ went through the roof. Fast forward two years, I lost 50lbs, got to my goal weight, dropped 5 sizes and felt amazing.

Then I went on honeymoon and gained a lot of weight in just two weeks – almost a stone if memory serves me right. I was disappointed and disgusted with myself. In hindsight I still looked slim and could fit into my smaller dress size, but I wasn’t happy. Months went by and I maintained the new higher weight and came to terms with it. I then fell pregnant with my first child and gained five stone.

Having a baby and that extra weight completely threw me. Not only was I learning how to be a mum, but those old feelings of hating the body I was in came rushing back with great force. I’m very aware as I write this that way worse things could happen. I just had a precious baby (and my daughter is everything), but my body felt so alien and simply disgusting. Which is really harsh considering it (my body) just grew a human being and managed to push it out of another one!

A negative start to the year
It’s been three years since then and I did reach my ‘goal weight’ once more, but that was in 2017; and so my 2018 started in a less than positive way. I was heavier than I was in 2017 and feeling incredible down about that fact. In hindsight, (again) it really was only a few pounds but because I beat myself about it so much, I ended up comfort/overeating and the weight crept up towards the end of 2017.

In 2017 I had also run 10k in under hour in a fun run, and whilst I’m incredibly proud of that I hadn’t realised just how much of my year had been focused on training for the run. Without a major event to work towards, and with the change in weather, I was lacking enthusiasm to get out and work out.

Body positivity
I started reading more about body positivity and felt that I needed to change my mindset in 2018. It wasn’t healthy for me to be so transfixed on a number on the scales and having that fun run to work towards made me realise that it’s the getting fit and healthy that really inspires me. If I aim for that, then any excess weight (fat) will in turn come off. I absolutely loved reading Megan Jaynee Crabbe’s Body Positive Power and it had a way bigger impact on me than I could ever imagined. I would hugely recommend this book if you are constantly beating yourself about your body.

New learnings
My thinking started to change and I decided that I wanted to learn the facts about good nutrition and exercising healthily. This is something that, in my view, WW has always encouraged but I wanted to further my understanding and seek out more sources of information – which I’ve been doing and I have enjoyed. I’ve also seeked advice from Personal Trainers and have learnt a lot about the importance of resistance training, and protein – to name just a few things.

Wrap it up
In a nutshell, I’ve been re-educating myself this year and working hard to question my attitude towards food, exercise and body image. It’s been challenging in places but I feel like (without being super cringey) I’ve grown a lot and have made some good progress in cementing healthy habits and a healthier outlook.

Give me the facts, how much do you weigh?
I’m not going to tell you that, although I’ve had some fun featuring in various WW articles and you will probably find the answer if you Google it! I will say that I’m 12lbs away from my ‘goal weight’ and feeling a lot slimmer and toned than I did at the start of the year (despite weighing a little more). I’m also feeling less bothered by that number on the scales and have enjoyed working on my muscles! Yeah I said it, if you happen to be in my house after I’ve been to the gym it’s common to see me flexing my new muscles to anyone willing to inspect them – normally my 3-year-old.

Binge eating
Plus, one of the biggest changes and something I’m most proud off is the decrease in binge eating episodes, which used to be a common occurrence. It was usually set off by bad news or having an indulgent weekend and then feeling guilty about it come Monday. Instead, I’m enjoying those occasions where I may eat and drink a little more but not letting then send me into a downward spiral of unhealthy habits.

The end
So, good luck to you all if you are trying to improve your health (be it physical or mental) and if you managed to read the majority of this post, then well done to you because I really did go on a bit!

Chloe xx

03
Sep
2018

Hello September!

Categories: Baby & Me, Weight Watchers

Although I’ve not been in school for quite some time, September for me still feels like the start of a new year and a chance to embrace new (or old) goals and to get stuff done! Holidays have come to an end, there are less and less social functions to attend and getting back into a routine actually feels good. This month has already started with a huge positive…

Post-holiday happiness
I write this post after a two week vacation in Italy, which was absolutely amazing and I was able to witness two of my best friends get married. I’m well and truly still in a happy holiday bubble, but instead of having post-holiday blues (which may still come), I feel rejuvenated and excited for the rest of the year. Towards the final days of my holiday I was delighted to see a little feature in Weight Watchers magazine of me and my daughter.

Weight Watchers
The article is all about how Weight Watchers encouraged me to get back into exercise after having my daughter. Seeing the feature made me feel so proud of the many healthy habits I’ve adopted since being a Weight Watchers member. The holiday I’ve just taken was a huge example of how different I am compared to trips away pre-Weight Watchers.

A healthier me
Over the course of two weeks I went for several jogs, walked lots, swam, went to the gym and enjoyed plenty of healthy food choices with a few treats thrown in (aka wine and ice cream). A younger me would of binged on unhealthy food just because I was away and would of left all gym clothes at home. That same person would of returned home a stone heavier and feeling terribly guilty about all the indulgences. Then I would of fall into a downward spiral of feeling horrible about my weight and myself.

For some this may sound crazy and a bit dramatic, but this has been a previous consequence of many holidays. I know a lot of people who are able to go away, eat what they like, come home happy and not give a damn about any fluctuations in weight – so please don’t take this as me saying you’re doing anything wrong. It’s just for me that ‘letting go’ approach on holiday meant eating everything and anything and then feeling rubbish about myself after.

“Fruit salad mummy?”
I’m also incredibly proud of daughter who appears in the magazine article. She is such a confident little thing and was both hilarious and well behaved during the photoshoot. It’s for her that I also want to continue eating well and exercising regularly – I want to be a healthy mum that can play without getting out of breath within seconds and to set a good example of how to eat well. On holiday when we were talking about the day ahead she would often ask if I was going to eat a fruit salad again for breakfast. It may sound silly, but hearing her recognise me eating something healthy made me feel great.

Support
I’m so thankful for Weight Watchers for encouraging all of the healthy habits mentioned above. Joining the programme has deepened my interest in nutrition, has encouraged me to try new sports and in turn has led me to meet whole host of fantastic people who continue to support me as I work towards my health goals.

Never sporty
I was never a sporty kid at school and if you told me then that I would one day enjoy running, spinning, long walks and would even have one-on-one personal training sessions, I would of burst out laughing. Weight Watchers taught me the importance of exercise and gave me the confidence to try new things and discover activities that I could keep up long-term. I am also so thankful for the several PT’s I’ve been in recent contact with, who have helped me embrace lifting weights and have giving me extra guidance on what to eat for good health and effective weight loss.

A negative outlook
I have to admit, that until I saw the final Weight Watchers article mentioned and had a little September inspired overview of how far I’ve come, I was feeling less positive about myself and weight. Whilst I’ve lost a lot of post-baby weight and am proud of all the healthy decisions I made on holiday, I’ve been feeling frustrated that I’m not at my goal weight. I got there last March and somehow it’s crept up a bit. However, with this new month and feeling inspired I would like to announce that I will draw a line under that, and do my best to get to that goal, but ultimately to continue to work on leading a healthier life for the rest of my life.

Thank you for reading this mind dump,
Chloe xx

01
Sep
2018

Weight Watchers helped me rediscover exercise

Categories: Fitness, Weight Watchers

I’ve recently had the pleasure to feature in a photo shoot with my daughter Eleri for WeightWatchers magazine! I’m delighted to share a few photos from the day and how WeightWatchers continues to help me lead a healthier and fitter lifestyle.

Chloe: Weight Watchers helped me rediscover exercise

Keep an eye out the next issue of the WeightWatchers magazine to see me, my little girl and to read my story.

12
Jul
2018

Weights for weight loss

Categories: Weight Loss

For a long time I’ve bypassed the weights corner of any gym, and resistance* training happened once in a blue moon. Curiosity however got the better of me and after researching what it’s all about, and giving it another go with a Personal Trainer, I now feel foolish for having neglected this type of training. Here are 7 weighty facts about dumbbells, barbells and everything else you can find in that part of the gym!

1. Weights will help you lose excess fat
Many people who have excess weight to lose tend to focus on cardio pursuits, which are important, but building muscle will also help you to lose actual body fat and will ensure that the weight you’re losing is excess fat and not vital muscle.

2. Weights do not make you bulky
Some people think as soon as you lift a weight you’ll suddenly turn into the incredible hulk – not quite. Lifting weights can lead to a lean and toned figure, especially if you get advice from a professional on what weight size to lift and how many reps per movement you should do.

3. Weights can give you a slimmer looking body shape
Similarly to the above, building more muscle can really help you tone up, creating a slimmer looking physique.

4. Resistance training is important in the prevention of osteoporosis
Lifting weights/resistance training can help increase bone density, which is very important as we get older (as this can decrease). Increased bone density means that if we fall, we’re less likely to seriously injure or break a bone.

5. Weight training makes for more varied and interesting workouts
If the thought of going to the gym and running on a treadmill bores the life out of you, I would definitely recommend incorporating some weight/resistance training in to your routine. You’ll be surprised at how quickly the time flies by and with that…

6. Resistance/weight training can offer you new challenges to keep workouts interesting
It’s a great feeling when you notice that you’re able to complete a set of reps easier that the first time you tried or perform a full push up without being on your knees – it happened to me once! Plus, the Department of Health recommends resistance training twice a week for adults aged between 19 and 64.

7. Building more muscle through weight and resistance training can actually help you burn more calories over the course of the day.
How? This type of training increases the body’s fat free mass which in turn increases your body’s basal metabolic rate (BMR), which means your body will be able to burn more calories over time.

Read more:
Exercise recommendations from the NHS
www.nof.org
Strength training guide from MyFitnessPal

* Resistance training also strengthens your muscles but may not necessarily require any weights or equipment. Using your own body weight to perform various exercises, for example push ups or pull ups, can also build and strengthen your muscles.

14
Jun
2018

What to eat for more energy

Categories: Food

After waking up tired one too many times, I’ve decided to investigate what foods are best for energy. For anyone interested in food for fuel, here’s a roundup of what I’ve found out.

4 Food Fuel Tips

1. Fill up on carbohydrates
This is our body’s main source of energy and far too many weight loss plans give carbs a bad name. Opt for whole grains, like brown rice and wholemeal bread, and starchy carbs such as potatoes. Not only will you be eating a good source of energy, you’ll also consume a healthy dose of fibre too; which (as a nation) we’re apparently not very good at consuming enough of*.

2. Seek out low GI foods
GI stands for glycaemic index and it’s all about what happens to your blood sugar levels after you’ve eaten different types of carbs from various food sources. Low GI foods can help to keep your blood sugar levels stable, preventing huge spikes and falls in your blood sugar levels/energy.

Although, take caution when looking up GI values for various foods and be sure to check the portion size of the GI value and what you’re actually consuming – for example parsnips have a high GI value, but that’s because 500g of parsnips are used in the calculation of their GI value is*. Would you ever eat 500g of parsnips? The likelihood is that the value you’ll eat wouldn’t lead to a high spike in your blood sugar levels.

3. Eat at regular intervals
Going too long without food can encourage your blood sugar levels to drop and leave you feeling tired. Eat healthily at regular periods to prevent that crash in energy.

4. Opt for a balanced diet rich in B vitamins and iron
Here are a few examples of foods filled with either B vitamins or iron, all of which are known to help contribute to how energised we feel.

Green vegetables
Fortified cereals
Whole grains – brown rice, wholemeal bread
Porridge
Red meat
Fish
Chicken
Marmite
Cheese
Eggs

For more information on foods best for energy, visit NHS energy diet.

Notes

26
Feb
2018

Weight Watchers for beginners

Categories: Weight Loss, Weight Watchers

For anyone wondering about joining Weight Watchers, I’ve put together a little overview of what Weight Watchers is like – everything beginners to Weight Watchers may want to know.

I’ve been a member for quite some time now and the plan helped me lose 50lbs for my wedding back in 2013 and another 50lbs after having my first baby (forget eating for two, I was eating for 10 at the time!). If it can work for me, it can definitely work for you!

What is Weight Watchers like?
It can take a few days to get used to, but once you understand how the plan works it’s straight forward to follow, plus there is an amazing app included which makes it all really simple. You can eat anything you like, but you get more from the plan when you pick healthy foods. Plus, you’ll receive loads of great information and advice on what’s best to eat for weight loss.

What is Weight Watchers Flex?
If you join Weight Watchers today, you’ll be following their new ‘Flex’ plan – it includes more foods than ever before with a SmartPoints value of 0. There’s also more flexiblily with when and how you use your daily SmartPoints values.

What is Weight Watchers No Count?
There are two ways to follow Weight Watchers, counting (every food as a SmartPoints value which you deduct from your tailored daily and weekly points allowance) or no count. To follow no count you eat foods from a set list, which includes things like chicken, wholegrain pasta and fat free greek yogurt. If you fancy chocolate, or booze you then have to deduct their points value from your weekly allowance (which you still get with no count).

What’s a Weight Watchers meeting like?
A really friendly, informal place to talk about your weight loss. There’s a Weight Watchers Coach waiting to chat about your weight loss and to weigh you – no one else sees or knows your weight. This happens first and then there’s some time to pick up some weight loss friendly treats, gadgets or cookbooks, if they take your fancy, from the pop up shop. Last part of the meeting is where a Weight Watchers coach focusses on a particular aspect of the plan and weight loss tips, this is also a time for you and other members – if you wish – to talk about your weight loss so far, anything that you struggle with, or anything that you find helpful.

What kind of food can you eat on Weight Watchers?
Anything! The personalised allowance you’re given helps with portion control, but you can use it to eat anything you like. However, you’ll get the most out of your allowance by opting for foods best for good health and weight loss, such as lean meat, fish, eggs, fat free dairy, wholegrain pasta and rice, fruit and vegetables.

Top tips for Weight Watchers beginners

Download the Weight Watchers app – it makes it really easy to follow the plan.
Opt for lean meat, fish, eggs, fat free plain dairy alongside plenty of fruit and veg – lots of these foods have a 0 SmartPoints value and will help you make the most out of your Weight Watchers allowance.
Plan your meals in advance if you can – this helps you stay on track.
Don’t deny yourself anything, have what you enjoy just work out the SmartPoints value of it first. If it’s high in SmartPoints just have a little bit of it or seek out an alternative.
Attend your Weight Watchers meeting every week or if you’re an online member, weigh yourself just once a week at the same time.

P.S This is not a promotion – I am not being paid to write this – but for full disclosure I did previously work for the company. But I really should get some commission for how much I talk about Weight Watchers 😉

I hope you found this useful and thanks for reading,
Chloe x