Christmas, food and diets: it’ll be okay!

Hello guys

So, with Christmas just days away, I thought I’d share my views about how to handle food, etc. during what can be a testing time for many. Yes, things might be a bit different this year but I still think there can be different types of pressure when it comes to Christmas and other holidays around food. I wonder whether you can relate to any of the following:

*******

I know I’m going to blow my diet

How am I going to avoid all those tasty temptations that I can normally say “no” to?

If I eat one mince pie, I’ll end up eating the whole pack

My family will expect me to eat loads and they won’t let me say “no

I’m scared to eat and holidays are all about food. I’m dreading this

I’m going to put on so much weight

*******

So, let’s take a look at where pressure comes from:

EXTERNAL PRESSURE

So, you’re visiting someone who’s served dinner and tells you that you must eat up. They say that they’ll be disappointed if you don’t. They comment about you not eating as much as they think you should. They tell you that they’ve gone to all this trouble and they don’t want to be left with leftovers. My view? I would say that they’re projecting their hopes and expectations on you and perhaps some guilt too but it’s okay to say “no”. Yes, they may make comments but I can’t urge you enough to stick to your guns. At the end of the day, it’s your body and you can still be in control. There are plenty of recipes out there about what to do with leftovers!

What can you say to others?

“That’s really kind of you but eating any more will make me feel uncomfortable“.

“That’s kind of you but no thank you“. (It’s okay to say this over and over until they give up).

And then change the subject. Ask them an open-ended question to take away the focus from you. Saying no can be incredibly hard and, goodness, I used to struggle with this but the more you practise, the easier it does get. Don’t let their issues about you not eating more become yours. It’s YOUR body. You’re in control.

*******

INTERNAL PRESSURE

Even if you’re not on a weight loss journey, food and eating can still provoke fear or worry.

What can you say to yourself…which will depend on what’s hard for you?

It’s okay to eat more today. One day isn’t going to undo all the work I’ve done.

To even put on a single pound, I’d need to consume an extra 3,500 calorie which is so unlikely.

If I do put on weight, I’ll get it off again in the next couple of weeks.

I deserve to eat what I want to eat today!

I’m in control of what I’m eating today. Just because there’s more food around, it doesn’t mean I have to eat it.

I will stop when I’m physically comfortable and being honest with myself will help me know when I’ve got to that point.

I know myself best and how today’s eating regime needs to be like any other day.

I can still make good choices today.

Christmas Day is one day. Even if I’m dreading the holidays, this will be over very quickly

I’m going to have that mince pie because I fancy it. But rather than bring the whole pack into the living room, I’ll take just the one and eat it really slowly. I’m going to think about how it tastes. And then I’ll distract myself with an activity….and if I really can’t avoid eating the rest, I’ll throw them into the freezer.

*******

Before the holidays, perhaps take a moment to think about where pressure for you might come from. Sometimes, we need to rehearse the above lines because they can sound different when we say them aloud to when we read them in our heads. Perhaps write down or take a screenshot of what’s the most helpful statement for you (of course, you’re likely to have others that speak to you more).

Please feel free to share this post with anyone who needs a bit of support right now and feel free to share in the comments about your thoughts re food during this coming holiday season.

If you really struggle during these holidays, you’re so welcome to comment below (I will respond) or reach out to other support whether it’s a supportive friend or, if you have an eating disorder, your state/country’s eating disorder charity.

I’ll be back on Monday with my next weigh-in but we’ve got this! We really have!

Love Erika xx

How to stay positive when weight loss slows down…or plateaus

So, you know you’re eating healthily, you’re moving your body much more than before, you’ve been seeing the scales drop every week without fail for months on end and, then, BAM!! The numbers don’t drop so quickly or you may find that they don’t budge at all. What do you do?!

This where I’ve been for the past few weeks after dropping an average of 3lbs a week since mid February. My last recorded weight losses are:

  • 3rd October (6 days ago) 1lb
  • 25th September (14 days ago) 2lbs
  • 15th September (24 days ago) 2lbs

Now, of course, this is STILL weight loss but it’s just very different to the past few months. And I won’t lie when I say that I really hoped to be under the 230 lb mark by now. So, if you can relate, here are some things to check or try out:

  • Check that you’re slowly reducing your overall calorie intake as you need fewer calories the lighter you are….just make sure you’re not consuming the same calories as when you started out
  • Are you eating enough or too much? It can be easy to under or overestimate so some careful calorie checking can be a good idea.
  • Are you being honest with yourself? Those extra bites of whatever can soon add up.
  • Is your metabolism slowing down a bit? Perhaps you body is getting too used to this new way of eating. You can try eating more calories for a few days (often called ‘cheat days’) to wake up your metabolism and then drop back to what you’ve been doing.
  • Try out new exercise! Rather than walk, try out jogging or high intensity workouts. Shock your body into wondering what’s happening to it!

But don’t give up! There’s no point thinking “Well, what’s the point of sticking to this healthy lifestyle if I’m not seeing BIG results?” You see, if you mix it up a bit as described above or stick to your healthy way of eating, you WILL see the figure on the scales budge. Think about how far you’ve come. Look back at old photos. Grab the tape measure to compare the new you with the old measurements. Think about all those mini goals you’ve achieved so far. You’ve got this and you’re still on track for achieving all those other goals too.

Have a great weekend everyone

Love Erika xx

Week 5 weigh-in: Anyone else dance like no one’s watching?!

Feeling the beat!

If none of my family is around and music comes on the radio or TV that gets my feet moving, there’s nothing better than jumping up, dancing around my living room without a single care in the world and knowing that calories are being burned. Can I dance? No, not really! But it does the power of good for mood and, as the weight comes off, I’ve far more energy to do this. After being on crutches for 5 days and my leg feeling so much better, I’m going to introduce dancing into my daily workout and that’s got me thinking. Which are the top songs that you like to dance to? I’m going to compile my top 10 songs for dancing and I’ll share these with you later this week.

Today’s result on the scales

On Thursday, I shared with you that I did a sneaky mid-week weigh in and was SO pleased to have lost 3lbs in 3 days! And today, the scales are exactly the same as then. However, whilst part of me is a tad bit disappointed, I must tell myself two things:

  • 3lbs is still great and in fact more than the 1-2lbs suggested. I think the weight’s currently coming off quicker as I have so much to lose. So, be kind to yourself, Erika!
  • I’m experiencing water retention with my period now due. And girls, this is where it’s important that we try to not let ourselves be affected by our monthly cycles. Try to fight any cravings, keep an eye on those calories and still do some exercise because once that water retention goes, those pounds are going to fall away!

Setting my June target

Rather than set a weight loss target (I know I’m focused on the pounds dropping anyway), my target is to drink water and unsweetened black tea every day. I drink way too much Diet Coke – I almost live on it – but let’s see if I can improve what I choose to drink for the whole month.

Love Erika xx

Total weight lost:Still to lose:Current weight: BMI:
33 lbs117 lbs275 lbs41.8