A Slimmer Summer with Slimming World

lynzpower

Well done on your loss Dizzy

consultant31

milliemonster wrote: »

I'm absolutely gutted, I have gained 3lbs in this last week for absolutely no reason, I am a slimming world veteran so know the plan inside out and have stuck to it religiously, I have eaten more than in previous weeks but I have not deviated from the plan, I have had around 8 syns a day on average and have been running also.

What makes me so angry is that this always happens when I get down to this weight and the only way I can lose more is my reducing my food intake and I don't want to do that as it's not sustainable, I am still around 8lbs overweight so it's not even as though I am within the normal weight range.

I am so mad and fed up...so where am I going wrong?

Bexstars wrote: »

Morning everyone

I had WI lastnight and maintained, Im feeling really fed up with it as for the past month or so weight has been creeping back on half a lb here and there. Last week I stuck to the plan totally, weighed everything that needed it, counted my syns and then flippin maintained! Told the consultant I as fed up lastnight and he has suggested adding in a few green days to my week, I usually just stick to EE so maybe a change will work, but Im not sure

Whatever happens week by week, you can be sure that if you follow the plans properly you will lose weight. Though you can eat lots, you're meant to be full not stuffed at the end od each meal. Vary meals as much as possible and if you find some things make you feel bloated (like bread, pasta etc) stop having them for a week and see how that affects your weight. Remember to drink lots of water (especially when it's warm weather) as it really does help.

I found the following in one of my SW manuals, maybe it will shed some light on the situation:-

Weight loss plateau

Starting your weight loss programme with gusto, losing a few pounds and then finding that your progress has come to a dead stop is a natural and common occurrence for many dieters. This plateau is a result of the body's constant need to maintain equilibrium.

When you start a new diet or fitness plan, you usually consume fewer calories but also burn more through exercise. Because you're expending more energy than you take in, your body burns those few calories for energy first, then you begin to burn stored fat quicker than before, when your calorie intake was higher.

However, like a finely tuned machine, your body settles into this new pattern of outgoing and incoming calories and gradually adjusts by burning fewer calories in order to safeguard its reserves. The result? Weight loss slows down as your body tries to retain fat stores so it can use its reserves as sparingly as possible.

It's at this point that you'll notice your eating and exercise efforts aren't producing results and that you can't seem to shift the weight any more. In order to break through the plateau, you have to do two things: alter your eating habits and change your exercise programme in a way that challenges your body.
Start first with your diet.

Keep a food diary: If you've been following a diet plan for some time, you may be bored and your motivation for staying with it may be fading (after all, what's an extra Hob Nob now and then?). Keeping a food diary, or a record of what you eat each day, will help you pinpoint situations where you might be indulging more than you realise and help you get back on track.

Try again: Many people get trapped in cycles where, amidst their efforts to follow a healthy diet they stray and can't seem to get back to a healthy pattern of eating. This is often due to an 'all or nothing' way of thinking, whereby dieters feel guilty or angry with themselves for the lapse and then continue eating poorly because of these negative feelings. The first step is to forgive yourself. Look at past patterns and see how unhelpful these emotions are. What you've eaten isn't the problem, but how you've reacted to it is. If you've fallen off the wagon, remind yourself that no one's perfect and focus on getting back to your eating plan.

Ask for help: Social support from a partner, your slimming world group, friend or website can provide essential help and emotional encouragement. And statistics show that people who have a support system tend to lose weight and keep it off, as they can share their diet ups and downs with others.

Get real: Are you trying to lose too much weight or shed the pounds too quickly? If so, your goals may be unrealistic. Dieters tend to lose most of their weight in the first few weeks, although most of this is water. After losing this initial weight, people tend to lose one pound a week on average, which is still considered good progress.. Remember, you didn't put the weight on overnight, so you can't expect to take it off instantly either

Look beyond your diet: Are there other factors getting in the way of your weight loss efforts? For example, stress might be bringing up inner feelings and needs that are sabotaging your eating plan. Go back to your food diary and jot down the thoughts and feelings that make you want to eat, or use your social support network to talk about the emotional connection between food and mood.

Be prepared: Always eat breakfast so you don't start the day feeling hungry, and make sure your environment complements your diet. This might mean taking smart snacks to work with you or filling your fridge with healthy foods so you're not tempted to eat things that might sabotage your diet.

Keep it varied: Some people find it easier to follow what they know leaving little room to stray. However, others need variety to stay true to a plan. If you get bored easily, try looking at websites and books for new and interesting recipe ideas so you don't feel your diet is too tedious or depriving. Slimming World members need never be boring with all the free foods!!

Eat little and often: Eating small meals frequently can help regulate your blood sugar and appetite. Also, as your body expends energy when digesting food, eating several mini meals a day can help boost your metabolism. Drinking water can also help fill you up and regulate your appetite. It's important to be sure you are getting enough water since many people can mistake thirst for hunger.

Now that you know what kind of changes you need to make to your diet to start losing again, you can focus on subtly modifying your workout routine to get the results you want

Run on empty: If you can manage, try doing a cardio workout of no more than 30 minutes first thing in the morning before breakfast. Why? Exercising on an empty stomach can help you burn fat stores and kick start your metabolism.

Get pumped: Are you doing enough strength training? Muscles require more energy to function than fat does, so if you increase your muscle mass you'll raise the speed at which you burn calories and, consequently, fat. If you continue to have trouble losing weight, you may need to increase the intensity of your strength training routine.

Change your workout: If you feel a sense of dread every time you put on your trainers, it may be time to try a new routine. Perhaps you need to make it more enjoyable and less like drudgery. Why not take up a new sport or try a dance class? Also, evaluate your current exercise regime, even if you're happy with it. If you've been doing the same workout for a while, it might be time for a change since using muscles in a different way through a new form of exercise can make you work harder than usual and increase your calorie expenditure.

Have a rest: Recovery is an essential part of training. If your body isn't able to properly heal after each workout, you may not see results. This is because during exercise, you stress your system and if you don't allow your body to adequately recuperate between sessions, you can actually lose muscle tissue. This, in turn, will cause your metabolism to slow down. Allowing your muscles to recover, along with following a proper diet, is ultimately what makes you more toned and sculpted. Also, by letting your body recover properly, you can work to maximum capacity in your next workout and so burn more fat. So if you are exercising more than five days a week or for more than two hours a day, it may be time to cut back.

Drink up: Drinking plenty of water is essential to weight loss, since burning fat increases the toxins in your system which then need to be flushed out by your liver and kidneys. If there isn't adequate water to do this, your body will burn fat less efficiently as this natural function won't be triggered. If you're eating properly and exercising regularly at a high intensity, increasing your water intake may be just the thing you need to get your weight loss back on track. You should drink up to two litres a day (or more if it's hot), and cut back on coffee, tea or other drinks that may dehydrate you.

Remember, muscle weighs more than fat, so even if the numbers on the scale aren't budging, it doesn't necessarily mean you're not making progress. Fluctuations of a few pounds can also be down to things like your menstrual cycle or water retention. In the long run the most important factor is how you feel - not the number on the scales.

consultant31

dizzyk wrote: »

just back from WI..... (had to weigh & run as my usual lift is on holiday so MR DIzzy took me after work)

the result is ........1lb loss AND :j:j

Ooh well done you, a shiny sticker, yay

lynzpower

minxtress wrote: »

Well done for resisting! Your a better woman than me! Im sittting here chomping at the bit to eat c**p!! Yes its stress it gets me every time, but ive resisted....so far. Think il have to go to bed at 9 to avoid all temptations. Il go have some strawbs and pretend theyre dipped on choccie.

think the golden rule is "do something nice that is not eating" when dealing with stress:

Some good ideas are:
Walk round the block just breathing, take mind off it by looking at flowers, litter, cars, anything, jsut for 10 mins
Look in a shop window - especially if its "thin clothes"
Walk about spotting thin people ( especially good if they are eating, you see lot of people eating on the run round london)


At home:
loud music and singing
Candle bath
Excercise DVD
read a book or a SW magazine for inspiration I love reading about these achievers in the SW mag or online

I should take my own advice

confused57

dizzyk wrote: »

just back from WI..... (had to weigh & run as my usual lift is on holiday so MR DIzzy took me after work)

the result is ........1lb loss AND :j:j

YIPPEE (I'm not sure if that's the correct spelling but hey ho) That is great DIZZY - well done you.

Query: Will you be even more wiser when you get that tiny filling done in your wisdom tooth? can't imagine that - enjoy your praise, there'll be loads and it's really well deserved. x

consultant31

lizzie_b wrote: »

Hello everyone
Please can I join you?? I dont go to a group as I simply cant afford it so I'm pinching all the info off here and my friend who goes, and doing it myself. At least I'm going to try :S so please be gentle with me.

I've had a bad day food-wise, demolished nearly a whole galaxy easter egg when I got home from work cuz I felt c*ap, made no difference at all and now I'm just annoyed with myself, and I'm drinking diet cherry coke which I doubt will do me much good either.


Trying to redeem myself at teatime though, got two small jacket potatoes in the oven that I will have with baked beans, is this good??

I have no idea what I'm doing, but I know that it's about time my weight (9st12.5) started to come back down before I look like a whale (I'm only 5ft4 so look ridiculous if I hit 10st) just in time for the summer.

So now I'm off to read the rest of the thread for inspiration

xxxxx

Hello and welcome. The jackets and beans are good the chocolate egg is not so if there's any left, either give it away or break it up and pop it in a bag in the freezer then you can get a couple of bits out if you're desparate and the rest is out of sight.

If you could afford to go to a group one time, get the books you'll need and an explanation from the Consultant you'd be in a better position to get stuck in to the plan. It would cost you about £10 and you don't need to go back any more - the books will cost you far more off ebay and you don't get the talk bit.

Whatever you decide, we're here to help, ask anything you need and enjoy your new-found healthy eating regime

hollydays

Are there any cardio workouts on tv channels? This would be really handy,now I have a blind where neighbours might see in!ER..ps Am recovering from broken shoulder so can only do SO much

AnnieG

Hello everyone!
I'd planned for a day of eating today, but it's actually been ok (ish) and I don't think I've used the 70 syns I'd saved, so I think I'm still on track.
I've had:
Scrambled eggs on toast (HEB)
about 4 biscuits
a wm roll with cheese and tomato (HEA and
also a goats cheese and tomato wrap and a quite large chocolate and orange cookie (syns?)
2 quorn skewers (not sure exactly what they're called)
and some fruit

I can have a no-syn day tomorrow then my week starts again on Saturday morning, so fingers crossed I haven't jeopardised anything.
Annie xx
so not tooooo bad and within my syns I'm absolutely certain

consultant31

Billie-jo wrote: »

Cant say I was thrilled with the cottage cheese - it must be an acquired taste - and I havent acquired it.!!

You should try Aromat on cottage cheese (and on scrambled egg). It lifts the flavour so much I'm sure you'd grow to like it. It can be found in the spice isle of Asda, Tesco etc and comes in a small round green and yellow tin.

hollydays

mixed beans- dont understand the online tools.it says package size/portion size,what does that mean? the only info i have is the contents are 200g drained weight,above it says 7 and a half sins-that cant be right,can anyone check for me?

calories per 100-74
protein 4.5
carbs 3.1
fat .4