7 minute read
Post lockdown weight loss
- tips & hints from local practioners!
As we move into this next phase There is no magic trick to of Covid recovery, more and losing weight. It’s something more businesses can open again, that most people have to including gyms. But don’t rush work at. When slim people back into fitness, always be say they eat what they ready to take in any challenge want, it usually means they while ensuring it’s within your don’t want to over eat. For capabilities... the gym, healthy weight loss: focus on eating eating and weight loss all come a healthy diet using portion as one package and should be control (try cutting your treated as a lifestyle change portions in half), and no not as a fad diet. We’ve been snacking between meals. fairly sedentary over this last Combine that with aerobic 18 months or so because of the and strength training pandemic so if you are feeling exercise and getting enough you would like to trim up and sleep. When dieting, it’s best shed a few pounds then please not to drink alcohol as it is high in calories, and causes you to eat more! Aim to do it properly. Everything can Claire Cross The Spin Room lose 1kg per week. Lose more than that and you lose muscle. To maintain your be eaten or drunk in moderation desired weight: during the week be reasonably controlled with your eating and and with the right amount of alcohol consumption. At the weekend you can loosen the reins a bit and enjoy a salad, vegetables and fruit; there are so many healthy food options out there, so yummy treat or two, along with a drink or two too! Lastly: eat slowly and savour much help and so many clean healthy nice things available to us all... I’m sure your food. Life wouldn’t be worth living without fine food and wine; it’s just if you spoke to anyone at your gym they will be able to guide you in the right getting the balance right. My mantra is to not ‘waste’ your calories on something direction. More than anything, make sure you build exercise into your new healthy that’s not that great; instead, save them for something that is really good and lifestyle and create better habits that will give you the changes you are looking for. enjoy it! You really are what you eat, literally! Ellen from the Liven Boutique, which is all about stylish, comfy and affordable fashion, presents her top tips for fashion which make you feel and look slimmer. A great fitting trouser is key, as it will avoid cinching you in and having the dreaded muffin top - go for comfort! Try Liven’s Fizz & Gill styles of Magic Pants. A loose top or shirt works well with fitted trousers, alternatively if you want a fitted top wear loose-fit trousers. This will give you the confidence to highlight your best assets. Try the Kylie Silk Palazzo Pants or Kara Silk Hanky-hem tops from Liven. Go for long layers and thigh grazing tops. Add a belt but not too tight! Try the Hari or Kathy linen tunics. Wear a statement scarf – there are so many ways to wear a scarf – you could even use one as a belt! Wear top to toe black or a dark colour – make sure that you are wearing underwear which fits! Or try some shape wear. Tuck in your top or try a half tuck, this will make you look slimmer than an untucked top. If you have broad shoulders go for wider leg trousers to balance your silhouette – it instantly makes you feel more proportioned. And highlight your assets with bright colours!
Cheryl Baskeyfield Yoga
The Effects of Emotional Eating
If you find yourself going to the fridge or the biscuit tin when you are feeling angry, sad or frustrated, then you are one of the millions of people who would classify themselves as an emotional eater.
Stress, anxiety, lack of joy and low self-worth cause us to feel empty and we turn to food as a source of comfort, to distract from painful emotions and to fill the hole in our lives.
We are all guilty of reaching for certain foods to comfort us during an emotional time - If done occasionally, it is not necessarily problematic; however, constant emotional eating can lead us to feeling guilty and ashamed, and of course leads to weight gain, which often reinforces our guilt and shame.
It is a vicious cycle for so many.
There are many things that influence our food relationship: Uncomfortable Emotions Stress Comfort Eating Boredom Loneliness
Some emotional eating triggers run deeper than you are aware of. Emotional eating is one of the leading reasons it’s so difficult to lose weight. It is also a significant cause of shame and self-loathing.
We are our own worst critics and don’t need another item on the ‘self-criticise’ list.
Remember, you deserve to have a healthy relationship with food and live a healthy, thriving life.
Don’t let emotional eating get in your way!
Hayley Perkins Emotional Eating Recovery Therapist 07961001616 hayleyperkinstherapist@gmail.co
Paula Meek’s tips for losing weight *
• Focus on your WHY? What made you decide to lose weight and keep this in your mind. • Drink plenty of water, especially before meals. • Read food labels and learn to understand fats, carbs and proteins and how to balance meals. • By eating around 25% of your daily calories as protein you can reduce thoughts about food and less likely to be a late-night snacker. • Chew more slowly and be more mindful about what you are eating. Almost everyone eats too fast. It takes 20 minutes before the stomach can tell the brain it is full, yet the average meal lasts only about 10 minutes, resulting in eating far more than we need. • Plan for the week and make a shopping list. Make easy meals. • Use a smaller plate. • Avoid alcohol. • Get a good night’s sleep – a well-rested body is one of the best defences against stress-related weight gain. • Celebrate your ‘non scale’ victories, e.g. getting into a smaller size of clothing or having enough energy to play with the children or grandchildren.
Reward yourself with a ‘well done’ card – trust me, this really is motivating! • If you focus on noticing the change in your body and the positive effects of your new healthy habits, you are more likely to stick to them. • Introduce exercise, e.g. walking or swimming.
It’s a great way to burn calories and improve your physical and mental health.
*Check with your doctor before embarking on any diet or exercise routine. The 1 to 1 Diet by Cambridge Weight Plan
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