Different measures of weight loss

 Non Scale Victories 👏 Remember the scale is not the only measure of success! This week’s topic we discussed our non scales victories and the importance of them.  Remembering the scale is not the only measure of success, here’s a few of the ones the members mentioned:- Measuring inches lost Clothes getting too big Getting into smaller sizes Rings getting looser Sleeping better Clearer skin Fitting in the bath better Towel now fitting around you Not being able to carry the weight you’ve lost Using stairs and not getting out of breath Fastening laces Receiving compliments Before and after pictures Seeing reflection in shop window and not realising…

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Interesting lunches

DON’T EVER SKIP YOUR LUNCH! – BE PREPARED An amazing 209 marbles gone forever at BEEWEIGHED weight loss support group.  That’s a massive 104.5 pounds lost!  We welcomed new members Sarah, Claire, JJ and Terry. Awards 👏Michelle and Mike got their stone awards 🙌Fab five% went to Gaynor 💪Abbi got her super seven 👊🏻Slimmers of the week went to Angela, Gaynor, Chrissie, Julie, Judy, Abbi, Rose, Trish, Jane, Paula, Judy and Karen! Have the best week ever everyone 👊🏻💪👊🏻 We discussed lunches and shared lots of our favourite recipes:- Eating lunch raises your blood sugar levels in the middle of the day, which gives you the energy you…

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Are You Mindfully Eating?

 Sometimes speed eating is hard to avoid, you’ve overslept and scoffed down a quick breakfast before work, for example.  But regularly racing through your meals could be taking it’s toll on your waistline. This week at BEEWEIGHED we discussed adopting Mindful Eating into your lifestyle to help with your weight loss goals. Change Habits Eat slowly – don’t be the first to finsh.  Watch the speed your companion is eating and try and mirror it. Savour every single mouthful, we are supposed to chew our foods 30 times, we don’t have to be that strict but we should chew until it has been chewed properly, this in turn…

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Being Accurate With Your Portions!

Portion control helps prevent over-eating and plays a huge part in any diet when losing weight Some tips to ensure portions are accurate:- Meat (Pork, Beef and Lamb) 100g is approx palm of your hand or a deck of cards White Fish – size of your hand is approx 150g Teaspoon of butter – thumbnail Chicken Breast – size of your hand is approx 200g Oily fish SMASH – Salmon, Mackerel, Anchovies, Sardines and Herring – palm of your hand is approx 100g Cheese – Matchbox is approx 30g Alcohol – if you’re unsure of measures, buy yourself a wine measure or spirit measure – both available in…

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Different types of fasting

  Fasting has become more and more popular over the past few years. Previous advice to always eat breakfast or to never skip meals is much less current and in its place is advice to do some form of fasting.  This can really benefit your body and gives it time to rest and repair, helping with dieting and weight loss Different types of FASTING OMAD – eating one meal a day during a one hour window! The 5:2 method. This is a very fashionable approach to intermittent fasting, two days a week you eat 500 calories (women and 600 calories (men) then the other five days you eat…

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EATING OUT & STICKING TO PLAN!

Eating Out & Staying on Plan Topic this week was eating out and managing to stay on plan, with imminent Valentines Day coming up only a small handful said they celebrated but we still discussed the obstacles we face when going out for meals so we discussed various tips and ideas to deal with situations. Plan ahead – Check the menu online, see what the healthiest choices are, contact them and ask if they can cook a certain way for you. You choose the restaurant – that way you can choose the healthiest choice and still be part of the celebrations. Make a meal out of side dishes.…

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Tips to ensure you get your 2 litres of water each day

WATER IS NATURE’S APPETITE SUPPRESSANT When the stomach senses that it is full, it sends signals to the brain to stop eating. Water can help to take up space in the stomach, leading to a feeling of fullness and reducing hunger When your body is not getting enough water it holds on to what it has, resulting in water retention. As a simple survival mechanism your body has a tendency to hold onto and store what it doesn’t think it will get in the future. Once your body recognises that it is getting a steady supply of water it will release the water weight it has been holding. Water weight is stored…

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Tackling Your Diet Saboteurs

Diet Saboteurs As if dieting isn’t hard enough without having to deal with saboteurs.  They can make you feel deflated. Sadly many diet saboteurs are the people closest to us, like our friends, family and colleagues.  Confronting them may be able to turn them into supporters instead. One wont hurt – If you have one! But often one can lead to coming off plan! You don’t need to lose anymore – You know your target and remember WHY you started to lose weight and what your ultimate target was.  Explain this to your friends and ask for their support until you reach it. Have one day off! –…

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Week 45 – The Importance of Tracking

Food tracking is extremely important when dieting! Food journals can certainly help with weight loss, since it’s a record of exactly what you are consuming and when. Keeping a food diary or journal is very helpful for weight loss. It can help you see patterns to what, when and why you eat. It can also be a deterrent to over eating because you don’t want to write down that you over ate something. It keeps you accountable. If you are a results person there are many free online websites and apps for tracking your food and activity each day that are quick and easy to use. Studies show…

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Week 44 – Saboteurs – Tips on how to deal with them!!

Dealing with your diet saboteurs Often, the people you spend the most time with — your family, friends and colleagues — may create high-risk eating situations for you. This could be an intentional attempt to undermine your weight-loss effort from a jealous friend or sibling, or it could be unintentional because many people don’t understand how difficult it is to eat healthy on a consistent, ongoing basis. To stay focused on your goals, you need to know how to manage negative influences in your social circles. Review these scenarios and make a plan for the next challenge a potential saboteur presents. WAYS TO DEAL WITH DIET SABOTEURS Acknowledge…

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