The Key to Weight Loss

scales

As we age – even just getting past 30 – the pounds seem to creep on.  It isn’t a myth, age related weight gain happens due to a variety of reasons – we become less active than our younger selves, we have more stress, and we tend to have less muscle mass. So the middle age spread occurs. Remember these key points –

80% of weight loss relies on a reduction of calories (food or drink, yes dry white wine does count)

20% is down to toning

Therefore the key to weight loss has to lie in what, or the amount that, you are eating and drinking. Find ways to become interested in what you put into your body – keep a diary, be mindfull when you eat (not sitting in front of tv or having a row with your kids), keep the mood calm so your digestion can process food properly, and make your food a special occasion not just ‘fodder’.

Relax often, use CDs or online guided relaxation (find some here) and get your full 8 hours of sleep. Recent studies have shown that people make bad food choices when they are tired and often would not eat at all if they had had sufficient sleep.

A good question to ask when reaching for that biscuit is ‘Am I really hungry?’ or ‘am I just thirsty?’ or ‘am I just bored?’

Another good solution to hunger pangs is to get your yoga mat out and tackle some core posture work – yogic bicycles, alternate straight leg lifts, boat pose or plank. These will not only tone the superficial layers of muscle but will actually work on the deep muscle tissues as well. In turn this will distract your mind from wanting to eat/drink and help you to feel good about yourself. It can be good to have your own yoga routine to turn to – a 1-2-1 yoga session will provide you with exactly that – a routine to target the specific areas that you want to tone up.

STEP AWAY FROM THE MINCE PIE…

mincepies

Did you know that it takes on average 3 months to lose the weight gained over the Christmas period??? According to research by MSN, for Christmas lunch alone the average person in the UK eats two to three servings, consuming a whopping 2,300 calories in one meal.  That accounts for 115 per cent of the recommended daily intake for women, and 92 per cent for men – and that’s before taking into account the nuts, chocolates and alcohol we consume.

Here are a few ideas that may help you survive this Christmas without piling on the pounds…

PASS ON SECONDS

Practice saying, “Thank you that was delicious, but I’ll pass on seconds.”

PLAN AHEAD

If you are going out to a group meal – try to get a look at the menu online and choose beforehand the least calorific choices.

DRIVE

By being the designated driver of your group you’ll have to forgo the alcoholic part of the evening – but you will also miss out on the hang over and calories too!

EXERCISE PORTION CONTROL

Most people don’t want to be over-faced with a huge great pile of food.  We have a tendency to think that feeding people up is a way of showing our love – well it won’t if the person becomes obese!

DON’T STOCK PILE

The shops are only shut for a couple of days – save the money and take the family to the movies instead.

GET FRESH AIR EVERY DAY

Try to get out into the open air for a walk, the fresh air will do wonders for everyone’s lungs and the movement of the legs will aid elimination.

ALTERNATE YOUR DRINKS

Try having a glass of water in between each alcoholic drink.

The Yogic Approach to Eating…

The yogic approach to eating is worthy of a mention at this point…the ancient text ‘Hatha Yoga Pradipika’ suggests that you should only fill your stomach to half way with food, then another quarter should be filled with water and the other quarter left empty.

This is easier said than done, for a start off if you are constantly holding the tummy in, you won’t be able to allow the food to pass – constant tension in the abdomen means that you are restricting the peristalsis movement of the intestine and therefore the stomach doesn’t know it’s full until it’s too late. Creating the right atmosphere – relaxed – is therefore important before you eat and then taking time, looking at food, chewing slowly and really appreciating the flavours and textures all go a long way to ensure that the stomach receives food that is correctly prepared. I don’t think we can expect the Christmas dinner table to offer all these attributes – but perhaps we can with one or two other meals over the festive period?

 

Weight Loss Yoga Workshop Rescheduled

weight loss yoga

The Preston Yoga Workshop will be rescheduled to November 16th – Sunday afternoon 2 – 4.30pm.  Lightening struck the building last Saturday (11th October) and burnt out cables/switches/thingamujigies and all other things electrical.  So we had no power on Sunday and had to abandon our workshop which was a pity.  Never mind!  Think of it as an opportunity to come back and have another go… I’m pleased to say that the hall managers worked fantastically to get electrical fixers out on both Sunday and Monday so that we were warm and cosy for my Tuesday classes. A BIG thank you to you!

For all those who couldn’t make it and wanted to join in now is your chance! Please contact me asap to book your spot.