Category Archives: Weight Loss

Jan 26 2018

What you need in your wardrobe whilst dieting

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Dieting? Here are my top picks from ESPRIT that’ll help show off your progress, even if you’re in-between sizes.

A casual look at my Facebook feed tells me I’m not the only one on a weight loss mission this January. Last year I got totally fed up of bumping into school friends and having them not recognise me, zips breaking, and having to suck in my tummy when I pull up my jeans. So as of Jan 1st I popped myself on a diet, cobbled together from things I’ve seen on the telly, Buzzfeed and protein powder adverts. Somehow it’s seen me drop some 14lbs already and I feel pretty good; My thighs are no longer rubbing together, and my third chin has disappeared. My tummy is no longer bloated, and supported by some shapewear, actually looks flat to the casual observer.

Despite this weight loss, I’m still suffering from phantom weight. That’s to say, I look in the mirror and still see the lumps and bumps that were there before I started. Although my clothes are falling down and I’ve clearly dropped a dress size, given I’ve another to go, I’m a bit to loathe to hit the shops and buy a new wardrobe that will most likely be too big in six months time.

So I’ve popped together a few looks that will support me throughout my dress size transition. From dresses that will cling flatteringly to a size 14, then skim reassuringly over a 12, to oversized jumpers, and belted trench coats that’ll see you through the fat days and skinnier ones.

Navy

Featured (all from ESPRIT): Lace & chiffon day dress (navy) £69 / (Body con block dress) Sundresses £55 (mixed blue) / Chiffon mini dress with trumpet sleeves (navy. dotty) £55 / Fitted sweatshirt dress, Bouclé £39 (in grey blue) / Stretchy denim dress with a flared skirt £59

When I was carrying the extra poundage, I lived in black. Now, having dropped a dress size, I’m feeling a little braver. I’m not quite ready for white jeans, body suits and boob tubes (more’s the pity), but I am loving navy at the moment. It can be dressed up and down, and accessorised with brights when I’m feeling particularly confident.

When it comes to dresses when dieting, it’s a great time to experiment with different hem length. Top pick for me is therefore this super cute poka dot chiffon dress from ESPRIT. The floaty material skims over lumpy hips and thighs, with full length trumpet sleeves to both cover your upper arms, and help create the illusion they are perfectly proportioned. Throw in the little belt to adjust the waist as the weight comes off, and you have a perfect little number that looks equally great on the school run as it does on date night.

If your arms are toned but you’re currently battling with excess stomach fat, the lacey number above is also incredibly flattering. The full length flared skirt will do all the right things to your legs and thighs, with an oversized belt to hide away your wobbly tum. Throw on a shawl at night, with coordinating heels, and you’re good for any after work occasion - or team with a cardi and knee high boots to add a touch of glamour when ferrying the kids to and from after-school clubs - who said cocktail dresses were just for weddings!. Check it out here.

Pink

Featured (all from ESPRIT): Ruffle top (mixed) £29 / Long sleeve top (bardot peplum) £25 / Fine-knit jumper with frilled sleeves (baby pink) £39 / Trenchcoat (light blue) £99 / Mac (baby pink) £99 / Lace overlay top (black) £29 / Oversized jumper (white/black) £29 / Blazer (black) £ 55.00

It’s all very well buying the perfect dress, but the wind has literally just torn down a fence panel in my back garden. The fact is, just when you’re slimming down and need encouragement from mums at the school gate, you’re layered up with hats, scarves and heavy winter jackets that do nothing to show off your flatter stomach. In short, you need a tailored raincoat that nips in at the waist.

I’m loving this baby pink mac with drawstring waist and oversized hood for everyday. Perfect with jeans, it’ll offer you enough protection from the rain whilst showing off all your hard work. If you’re still a bit unsure your bum and thighs, the pale blue trench coat above is available in a variety of sizes and colours to lift your outfit into spring when winter eventually clears off and leaves us all alone!

Light cotton mix sweaters, with sleeve details and ruffles also help draw attention away from areas that still need work. By adding a little fluff and frill to your boobs and shoulders, it forces the eye out then back in, showcasing any lost inches. Even better, as you drop a dress size, these same tops will get slightly more free-fitting, making them bang on trend for summer evenings.

In conclusion. there’s no reason to put yourself on a shopping ban if you’re dieting. A pretty new dress, statement sweater, or to-die-for coat will give you the motivation to push on through to your goal weight, so try not to deny yourself the odd treat.
Sep 1 2017

Avoiding “Gym-Juries”

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Fed up of my bingo wings, I recently joined the gym. To further incentivise myself to stick with it I spent a small fortune on kit that neatly skimmed my lumps and bumps, and cobbled together a rough workout plan from YouTube tutorials. I swerved the induction by fibbing to the receptionist as I stupidly thought it would call attention to my newbie status. Yet within about 15 minutes of being left to my own devices it was pretty clear I had all the gear and no idea.

I spent my entire first session on an exercise bike as I couldn’t even name some of the other equipment there let alone work out how to use it. Even then, I couldn’t monitor the distance I’d clocked up or calories burnt as I didn’t know how to reset the damn thing from the previous bum sat upon it.

It might have been a complete fail, but at least I didn’t bruise anything other than my ego. Lucky really, as a recent study conducted by Hayward Baker, suggests a whopping 47% of us Brits have suffered ‘gym-juries’ in our quest to get the perfect body. With ankle sprains being the most common reported injury, closely followed by resultant back problems, I suspect I’m especially high risk given the extra poundage I’m hauling around.

Despite the fact that some 45% of those surveyed are pessimistic about achieving their summer fitness goals, I’m determined to stick with it. I’ve 3 sessions under my belt now and am pretty sure I can score a healthy BMI by 2020 (slight exaggeration) if I force myself to turn up a few hours every week. Still, I am going to be a bit more careful. My ankles are a mess following numerous fractures, and I’m pretty sure if I get an injury it’ll squash all my motivation to go again.

So here’s a few tips from an amateur to help you avoid a gym-jury on your first trip to the gym:

DO an Induction

Regular gym-goers might make it all look easy, but if you haven’t put in many hours at a gym before, your induction is invaluable. In fact, you will find it beneficial to undertake an induction every time your switch gyms as the machines are very likely to vary from gym to gym. Far from looking like a wally, your fellow gym-goers will have seen a million inductions going on around them, and won’t be sizing you up on your first day.

If you’re unsure ASK

All reputable gyms will have instructors on hand to assist you with machines. If not, ask your fellow gym-goers if you need a little help. Don’t feel nervous about doing so, as it’s better to ask than plough on and risk coming a cropper.

Warm up before hitting the machines

Failure to warm properly accounts for a significant number of gym-based injuries. An effective 5-10 minute warm-up prepares the body for exercise by increasing the blood flow to your muscles, and lubricating your joints. This will reduce the chance of soft tissue (ligament, tendon and muscle) injuries by allowing them to move through a greater range of motions easily . It’ll also get your heart rate up safely, helping you avoid a rapid increase in blood pressure when you hit the machines.

Buddy up

Not only will having a gym buddy keep you motivated, they can also check your form to make sure you’re not putting undue pressure your body. Make sure you tell each other of any health concerns or aching muscles each time you head to the gym, so you can help hone each other’s workouts and stop each other burning out.

Stay hydrated

You bought that fancy water bottle for a reason, so use it. A good workout should get you all sweaty, and you’ll need to replenish lost water -especially if you consider you could lose up to a litre an hour. Failure to do so will likely make it far more difficult to control your body temperature, cause muscle cramps, dizziness, and other more serious health problems. Being dehydrated can also seriously affect your energy levels making your time spent at the gym less effective. Your muscle cells are almost three-quarters water so if you’re short on fluids, you’ll feel the strain. Drinking little and often will give you the best chance of hitting your exercise targets.

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Following these simple tips should help you avoid common gym-juries, however should you have an accident, check out Hayward Baker’s free-to-use injury compensation calculator. to get an idea of how much compensation you might be entitled to. If you’re stuck at home and unable to work off those indulgences for awhile, knowing you might qualify for a pay-out should help take the edge off.

Happy exercising!

 

 

Jul 6 2017

DIY Meal Replacement Shakes

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Everyone is doing it, social media channels are full of it, kitchens up and down the country have been transformed by it - juicing and shaking is now a multi-billion industry. As with everything, there are a few basic rules to follow to get the best of the trend - whether you’re aiming for a summer body, energy boost, or are just on a health kick.

If you replace a high-calorie meal with a meal replacement shake containing fewer calories, this will help you lose weight - this is obvious. Many people do so and are happy with the outcomes. However, it is important to choose a proper meal replacement product for weight management, and brands differ so dramatically in calories, quality of ingredients and price it can be hard to make sense of them . As an alternative, you can prepare a MR shake by yourself. In fact, do-it-yourself shakes guarantee the lack of artificial components or any hazardous ingredients, and the nutritional values can be perfectly adjusted to suit your diet. Shakes prepared from protein sources, vegetables and fruits provide the same benefits of branded shakes but without drawbacks.

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Preparing a DIY shake couldn’t be easier. Simply select and base flavour, then pack it out with vegetables and fruits that best complement this. Use bananas, mangoes and coconut milk to create a tropical shake, or if you prefer chocolate shakes, add some berries or cherries. Vegetables such as carrots or beet can be used to create veggie shakes.

You’ll then want to pop in the core ingredient of any shake – protein. The role of protein in shakes is to suppress craving and supply protein to muscles, making it an ideal component for weight loss, muscle-building or body sculpting. It is advised to use qualitative protein source like whey, however there are many cheaper protein powders available in stores or markets, comprising of soy, egg whites, and a host of vitamins and flavouring additives. Read up on each to ensure you are selecting the optimum product for your needs.

Of course, you can swerve artificial protein altogether, but I’d still advise adding a substitute like yogurt, almond or peanut butter to thicken your shake, and deliver energy to your muscles - especially if you are replacing a meal with a shake.

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As regards the volume & type of ingredients needed for your shake, if you’re not following a set recipe much of this is down to trial and error. Yet there are a few very basic rules that will act as a loose guide. Liquid-wise, you’ll not want to exceed 8 ounces. You might also want to add natural flavor extracts including peppermint, vanilla, lemon, or cinnamon for added taste. As soon as you added together all ingredients of your shake, hop onto Google, find a calorie counter and tot up all the calories to discover the energy value of your DIY shake.

Then you’ll want to blend everything together. I thoroughly recommend investing in a Nutribullet or other electric blender if you intend to make shakes regularly - titanium blades will cut through the most formidable ingredients in seconds saving you time and hand ache! Include milk, water, or juice to dilute if necessary. If you prefer chilled drinks, you may add some ice cubes to the shake (again, a good quality blender will make short work of these) or opt for frozen fruit over fresh fruit.

My final tip, is to research super fruits and vegetables. Many of these will have proven health benefits and will help you safely lower your cholesterol level, speed up your metabolism and more. Good luck, and happy shaking!

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