Month: November 2016

Self-gifting: A new way to lose weight!

I’m starting to appreciate the positive effect being kind to yourself can have on weight loss. This does sound very cheesy but being able to say I’m not perfect but I’ll keep on going has (I think) enabled me to stick with Weight Watchers (and try to improve my eating habits) for longer than I have ever have done on any other weight loss plan. It’s about progress and not perfection – stolen from a meme I saw this morning!

Being positive and kind to yourself can help you recover quicker from a minor blip too. In the past if I felt as though I went off track, I’d write-off the whole week. Now, I might have a little pep talk with myself and start afresh there and then; or the next day at the very latest.

Being kind to yourself may also mean putting yourself first and being a little ‘selfish’ – be it making the time to cook healthy foods, going to a gym class you like or simply giving yourself a pat on the back once in a while.

I’ve had to remind myself of this lately, as I’ve had some set minor set backs in the last few weeks. You can probably guess what one of those is if you’ve read my last post and another was my local Weight Watchers meeting closing.

Finding another to go along to as proved way more difficult than I thought it would; and until it closed I hadn’t appreciated just how important it was to me and my weight loss success. It’s been a good month of trying to find times and venues that work and up until last week, my weight loss had pretty much stayed the same. This week however I was gutted to have put on 2lbs. On the flip side, I think I’ve found a new meeting to go to weekly, as it really helps me to stay focus, and the members were (as always) so lovely. In this meeting we talk about kindness how we’re often kinder to others than ourselves – which led on to jokes about buying ourselves gifts but I thought, why not! I definitely need to start doing that more, especially if it could help my weight loss! (And yes I’m aware that Christmas is just 6 weekends away and it’s probably not the most suitable time to be all for buying myself stuff.)

That said, here’s to self-gifting and kindness; because we should be our own biggest fans and not our biggest critics.

My battle with binge eating

I often joke about my obsession food and my ability to eat a ridiculous amount in one sitting. However, from time to time it really isn’t a laughing matter. I’d like to share my experience and for anyone who may be able to relate to this, I’d like to offer a few tips that can help break the binge eating cycle – although I don’t have all the answers and I’m still learning to adopt these new habits myself.

Warning: This post isn’t the most uplifting but I’ll try to end of a high and write something a little more fun next time! No offence taken if you skip this one. In fact, I kind of want you to! There’s no filter here, this is a full on confession…

I’d like to cover this topic as a way for me to try and understand why I binge eat and I’m curious if anyone else has experienced this; and when I talk about binge eating, I mean to the point of feeling sick and in tears. (Wow that was really hard to admit and to see written).

My experience
Various circumstances can kick start a binge eating episode. Boredom sometimes, but I think the biggest catalyst for me is feeling upset, anxious or annoyed with myself. I like a plan too, and if a plan doesn’t go the way I hoped I tend to hit the kitchen and eat for hours (literally).

Over the years I’ve learnt to not have anything too unhealthy in the house in case I do eat to excess, but I can generally find some kind of sweet food to over indulged on. If that isn’t enough, I can make random meals out of anything I can find and I’ll usually have multiples of any item or dish. I’ve disgusted myself when I’ve noticed the time and realised I’ve not stopped eating for over 2-3 hours, probably longer on a few occasions. Once I stop eating I never feel better for it, so I’m not sure why I do it. I’ll often cry or get angry afterwards, and I’ll always feel sick. When I was younger my overeating would lead to being sick on a few occasions but thankfully that is in the very distant past.

Reading this makes me feel terribly guilty for people around the world who struggle to even get enough food to eat, and here I am woofing it down because I feel down. Plus, I’m a mum now and I would hate for my daughter to think of me in this way or to ever have this kind of relationship with food. (This is all so horrible to admit. Should I really post this?)

4 tips to break the binge eat cycle
There are a few tips I’ve picked up over the years to break that cycle of overeating and to try and combat why I’m eating in this way. Some of these tips can help during the moment and others need to be looked at once you’re out of that binge eating spell – I think that will make sense to anyone who has experienced something similar.

1. Stock your kitchen with healthy food
This is a practical one but it can help. If you surround yourself with healthy food, you’d hopefully feel full quicker than you would overeating on junk food (and therefore stop quicker); and you’ll be limiting the amount of weight you could put on from overeating. Even if you have some small treats lying around, hopefully what you may consume won’t be too bad in the grand scheme of things.

2. Ask yourself why you’re binge eating
Eating to the point of feeling sick isn’t going to make you feel happy. Instead, challenge yourself to confront whatever it is you’re really feeling. Write it down, confide in a friend – whatever your method try and ask yourself this in the moment. Move to a different room (away from the kitchen!) and work on what would change how you feel or how you could solve a problem in front of you. Talking to someone is great; going for a walk can clear your head; pamper yourself in some way to cheer yourself up can be fun; arrange something to do if you’re bored; or find a show you like on TV… just give yourself a few minutes to really think everything through.

3. Don’t restrict your diet – eat if you’re actually hungry and focus on being healthy
If you’re trying to lose weight, this one can be a bit tricky to master. My advice here is to not restrict your diet – even treats. Enjoy everything in moderation, focus on eating healthy foods and eat your favourite foods. The times I’ve said I’m only eating X amount of calories, or I’m going to skip a meal to try and lose weight, are the times that have often led to eating far too much because I’ve basically gorged on foods I told myself I can’t have. This leads to my next tip…

4. No one is perfect, don’t try to be
In the past when I’ve followed a diet, I’ve put a lot of pressure on myself to be absolutely perfect at it. I’ll usually succeed for a good few days and then I break; I break bad – very bad! Recently I’ve realised that if I’m ‘good’ 80% of the time (eating healthily and exercising) and a little off track the other 20% of the time is not a big deal; and chances are when I look at the complete picture, I’ve still made a lot of healthy choices.

There you have it, the hardest post I’ve written to date. If you did make it to the end, thank you for reading. If you can identify with anything I mentioned I would love to hear from you. Plus, any tips or insight on the matter are very welcome.

 

15% Off Slumbersac!

A few weeks ago I posted a review of a Slumbersac sleeping bag. I shared it with the company and the lovely folks in head office have given me a unique discount code to share with my readers! I’m so chuffed! It gives you 15% off and is valid until December 24th 2016.

If you use the unique code below, I hope you’re as pleased with your sleeping bag as I was with mine. Simply enter the code below at the checkout for 15% off; and if you missed my review on the Slumbersac sleeping bag, click here to read it.

Diet Mum Feed Slubersac discount code: SBL07

Please note, the code is valid until December 24th 2016 and can’t be used in conjunction with any other offer. Enjoy!

Chocolate velvet post-workout protein shake recipe

This delicious smoothie recipe is inspired by The Body Coach; Weight Watchers; close friends of mine at www.echosupplements.com; a nutritionist at my local gym; and what I had in my kitchen. It tastes great and you’re sure to love it if you’re a chocolate fiend like me! I hope you enjoy it if you give it a whirl… or should I say blitz (poor attempt at getting in a blender reference).

The following recipe includes some of the ingredients The Body Coach uses in his post-workout recipes, but has been tailored to what I usually ‘spend’ SmartPoints* wise on breakfast. It also includes some sneaky fruit and vegetables (tip given to me by a nutritionist at my local gym) and a scoop of PHD diet whey protein powder. Lovely friends of mine who run www.echosupplements.com inadvertently introduced me to PHD diet whey protein bars and powders – during a catch up they shared one of the bars they had on them and it was so good. It completely sorted out my chocolate craving, actually filled me up and as a pleasant surprised had a low SmartPoints value too!

A Weight Watchers friendly Chocolate Post-Workout Protein Shake Recipe
Requires a blender
For Weight Watchers it works out at 5 SmartPoints

Ingredients
20g rolled oats
200ml of Oat milk (could used almond milk)
1 scoop of PHD chocolate diet whey powder
1 banana
Handful of spinach (frozen or fresh)
Handful of blueberries (frozen or fresh)diet-mum-feed-chocolate-protein-shake

Method
Chuck in a blender and whizz!

Do check out www.echosupplements.com or give them a call if you’re interested in trying PHD for yourself or want to know more about protein powders. They’re so knowledgeable and super friendly.

Enjoy the smoothie!

P.S I also noticed that the smoothie matched the colour of my nails, and so I thought I’d share that pic in this recipe too! haha.

 

* When you follow Weight Watchers – the counting method, as there is a no count method – every food and drink as a SmartPoints values

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