Weekend Survival!!

I'm sitting here in work and I can already feel that this weekend will be tough. I thought to help me stay on track I'd post my meal plans for the three days. 

Friday:

Breakfast - smoothie and grapes 0 points

Lunch - 2 ryvitas, 2 slices ham, 2 slices turkey, 30g low low cheddar, low low cheese and ham triangle 7 points

Dinner - wholemeal spiegel, 20g flora (10 for spiegel, 10 for cooking), 1 rasher, 1 chicken fillet, 1 onion, low fat Caeser dressing, balsamic vinegar, some veg (whatever is in the house) 9 points

Treats - I have the house to myself tonight so I'm thinking of treating myself and using the rest of my dailies and some weeklies tonight. Not sure on what yet but definitely some wine. I normally don't allow myself to use all my weeklies but I'm planning on doing lots of exercise this weekend so I think it'll be okay. 

Saturday:

Brunch - Omelette, slice toast and glass slimline milk 13 points

Dinner - nachos with homemade Bolognese 11 points 

Treats - purple snack bar and Malteasers bar 8 points. Normally I'd only have one but I'm planning for a bad day so going to allow both.  

Sunday:

Brunch - Omelette, slice toast and glass slimline milk 13 points

Dinner - homemade Bolognese with 40g pasta 9 points 

Treats - purple snack bar and mars bar. Okay I know a mars bar is really bad but I have a feeling its going to be one of those weekends so by allowing the points for the treat then I'll be able to maintain some element of control.

I should also note that while it seems like I'm not including any veg, I have included them in the Bolognese sauce and in the omelette. I will post the recipes for them tomorrow. In keeping up with my challenge, I am also trying out a new veg this weekend, courgette. This one will be harder as I'm not including it in a smoothie but in the Bolognese sauce. So if I don't like it, I could struggle with my main meal and it could cause me to go off track. 

I will also probably be picking at fruit over the weekend; grapes, mandarins, apples.

It is really important that I stick to plan not only for my WI but also I want to compare this week with last week. Last week I did zero exercise, this week I'm doing 30DS and some other workouts. It is important that all else is equal so I'm comparing like with like. The reason why I'm comparing the two weeks is that I tend to either put up, STS or have a really small loss when I up my exercise. This was the case the last time I did WW. What I'm wondering now is, was I really good with my food or was I complacent, which I certainly can be at times on WW. So hopefully Wednesday will tell me one way or another. 

I also want to achieve my first mini goal; to be in the 13s again. I'm 1lb away so its definitely doable. I'm also 3lbs away from my first silver seven so I would like to get that within the next week or two as well. 

Hope everyone has a great weekend and that you stick to your points! 

Weekly WI

So I had my WI last night and I am delighted I was down 2.5lbs. I really wanted 3.5lbs so I could reach my first mini goal; 13st 13.5lbs. I probably was a little too ambitious with that target though. What I really wanted this week was to lose more than what I had gained last week. I gained 1.5lbs last week so I am happy to have that off again along with another pound. When I was updating my weekly results in the side bar, I did get a bit upset. I have only lost 1.5lbs in the first 4 weeks and only 4lbs in 5 weeks. Now don't get me wrong, 4lbs down is still 4lbs down, which is good. However when you hear of others losing a stone in a month etc. it does get a bit disheartening. Being honest though, the first few weeks I wasn't as good as I should have been. This week I did try really hard and I enjoyed my week and it showed on the scales. It is time to put that effort in every week and I know if I do, I will get the results I want. I have six weeks until my holidays and I'd really like to get my first stone by then. 10lbs in 6 weeks. A bit optimistic but as long as I am sticking to the plan every week  and losing every week, I am happy.

Along with the challenges I set for myself this month, I am also setting myself a new one this week. I have realised I am a bit obsessed with the scales. Every time I am in the bathroom, I hop on them. Ideally I would love to put them away but I am not the only one that uses them. Digital scales are also sensitive to movement so its best just to leave them where they are. So I am going to use every bit of willpower in me to avoid the scales until Saturday. I will take a sneak peak then as I found last weekend, when I saw I was down, it helped me stay on track for the weekend. I will then stay off them until my WI on Wednesday. I am liking setting myself challenges, as I find they help me stay on track. So if you are struggling, set yourself some weekly goals or challenges. Keep them small and simple such as trying new foods. It really does help :)

WW Catch Up

I haven't posted in the last few days as I have been really busy. I posted my meal plan for the week last Tuesday and I have pretty much stuck to it except for a few changes here or there. I have been bang on points every day except fro Friday. Friday, we decided to go for drinks after work which led to eating out so I have no idea how many points I used. On the plus side, I have taken a sneaky peak at the scales yesterday and this morning, and it is showing a loss. I have been stuck in and around the 14st 2/3lbs mark the last few weeks, so I think I may just break that! Seeing the loss on the scales has definitely helped me stay on track this weekend and I'm working really hard for a good loss on Wednesday.

My May Challenge has been going really well so far, besides my little slip-up on Friday but I wouldn't completely classify that as a binge. My new fruit & veg last week was spinach and bananas. I have to say initially I hated the smoothie initially, but definitely by the end of the week I was enjoying it. I also had kale this weekend in Colcannon mash. I only tried kale for the first time a few weeks ago and now I love it mixed with mash. This week I'm trying my Summer Berries Juice with apples, pears and mixed berries. I've never had a pear before in my life and the only berries I have had is strawberries. Also next weekend, I am going to try courgettes with a bolognese sauce I am going to make. I will post the recipe next weekend. 

The only part of my May challenge that I have not completed this week was the exercise. I have done absolutely none which also means my 30DS challenge has gone out the window. There are a few reason I didn't do any. It started off with being exhausted after work but then I got thinking about my WI. I always find that on weeks I exercise, my weight loss is either very low or non-existent. So seeing as I had done very little already this week, I have decided to wait until after my WI on Wednesday to start exercising again. It'll be interesting to see the comparison with this Wednesday's WI and next Wednesday's WI; no exercise vs exercise! Of course that will only work with everything else being equal.
I also am going to start level 2 30DS from the start. I had done 5 days of level 2 but they've been very scattered so I want to start it again to see the full effect. I can definitely feel the effect of all the exercise I have done to date, which is why it is important to look at the bigger picture. Yes the scales may slow down, but the inch loss and your body shape will continue to change. Exercise is also important for your general well-being which is why I would never give it up entirely. 

Summer Berries Juice

I made this gorgeous juice this morning to have with my breakfast. My new fruit & veg for the week is pear and berries/cherries. Fruits and smoothies are a great way to incorporate fruit and veg into your diet if you are not normally a big fan of them. This fruit juice is zero points and is a great start to your morning.

Serves: 2
ProPoints: 0

Ingredients:
2 pears, cored
2 apples, cored
2 handful of mixed summer berries, fresh or frozen

Method:
Place all the ingredients into a blender or juicer and blend until well mixed.
If you are not a fan of bits, strain the juice.
Add some water or orange juice to the mixture if it is a bit thick.

Green Smoothie

As promised here is the quick and easy recipe for the green smoothie I have been drinking this week. As part of my May challenge I am trying at least one new fruit and veg each week. This week it is bananas and spinach. My mum used to try and get me to eat bananas when I was younger but I refused to. I think it was more the texture than the taste, that I had a problem with. Spinach I always associated with Popeye! Smoothies and juices are great for increasing your veg and fruit intake. If you are not a veg eater, then I would recommend trying this recipe. The great thing is you can put in as much or as little as you want. You can also try using kale instead of spinach or different fruit if you would prefer.

ProPoints: 3
Serves: 1

Ingredients:
300ml skimmed milk
2 handfuls of spinach
1 banana

Method:
Put all the ingredients in a blender and blend until you get your desired consistency. I found when blending, it tends to get quite foamy, so leave it to settle for a few minutes after blending.

Week 4 WI

Week 4 and only 1.5lbs down :( I'm annoyed at myself and at work for my 1.5lb gain tonight. I was working late all last week and while I tried my best to stick to points and stay on track, obviously it wasn't enough. It is really frustrating when you try your best and you don't get the results you want. I missed my WI last week due to work, and to be honest, I probably should have had a gain last week. If I had made an effort to attend another meeting last week and accepted the gain, I would have had a loss this week. It just goes to show how you should always attend your meeting, as it does set you back if you don't. I'm still on track for my May Challenge. Okay 8lbs is now looking unrealistic but there's no reason why I can't achieve my silver seven during that time. I have all my meals planned for the next week, so I thought I would share them with you all:

Wednesday:
Breakfast - spinach, banana and milk smoothie 4pps
Snack - Grapes 0pps
Lunch - 4 ryvita original, low low cheese triangle, 30 low low cheddar cheese, 4 slices ham, tomato 9pps
Dinner - 2 eggs, 10g flora light, 30g low low cheddar cheese, onion, 2 rashers, red pepper, glass of milk 14pps
Treat - Malteaser bar 5pps
Total 32pps


Thursday:
Breakfast - 40g porridge, 300ml milk, 1/2 tsp sugar 8pps
Snack - Grapes 0pps
Lunch - 4 ryvita original, low low cheese triangle, 30 low low cheddar cheese, 4 slices ham, tomato 9pps
Dinner - spiegel, chicken fillet, 20g flora light, onion, balsamic vinegar, roasted veg, glass milk 10pps
Treat - Malteaser bar 5pps
Total 32pps

Friday:
Breakfast - spinach, banana and milk smoothie 3pps
Snack - Grapes 0pps
Lunch - eating out so whatever soup they have. I point it as 8pps
Dinner - 2 poached eggs, 20g flora light, balsamic vinegar, spiegel, onion, 150g beef, glass milk 17pps
Treat - Malteaser bar 5pps
Total 33pps

Saturday:
Lunch - 200g colcannon mash, 60g bacon, veg 11pps
Dinner - 2 spiegel, 150g beef, balsamic vinegar, 30g flora light, onion, roasted veg in olive oil 14pps
Alcohol - 3 vodkas and diet drink 9pps
Total 33pps

Sunday:
Breakfast - spinach, banana and milk smoothie 3pps
Snack - Grapes 0pps
Lunch - 200g colcannon mash, 60g bacon, veg, glass of milk 15pps
Dinner - 2 spiegel, 150g beef, balsamic vinegar, 30g flora light, onion, roasted veg in olive oil,  15pps

Total 32pps

Monday:
Breakfast - 30g porridge, 300ml milk, 1/2 tsp sugar 7pps
Snack - Grapes 0pps
Lunch - 2 ryvita original, low low cheese triangle, 30 low low cheddar cheese, 2 slices turkey, tomato, 2 slices ham 8pps
Dinner - spiegel, chicken fillet, 10g flora light, onion, balsamic vinegar, 2 poached eggs 11pps
Treat - homemade pear, apple and cherry fruit juice 0pps
Options hot chocolate with 300ml milk and purple snack bar 7pps
Total 33pps

Tuesday:

Breakfast - 30g porridge, 300ml milk, 1/2 tsp sugar 7pps
Snack - Grapes 0pps
Lunch - 2 ryvita original, low low cheese triangle, 30 low low cheddar cheese, 2 slices turkey, tomato, 2 slices ham 8pps
Dinner - spiegel, chicken fillet, 10g flora light, onion, balsamic vinegar, 2 poached eggs 11pps
Treat - homemade pear, apple and cherry fruit juice 0pps
Options hot chocolate with 300ml milk and purple snack bar 7pps
Total 33pps

 

So that's my plan for the week. I am going to work really hard and hopefully I will see a nice little loss next week. I just have to keep reminding myself of this

My Fitness Challenge and Challenge for May

My exercise challenge has been put on the back burner this week because of work. I was working late all week so I never got a chance to do any. The last day I did 30DS, prior to yesterday, was last Monday which was day 4 of level 2. I found it so tough and I actually threw up during it. I was so confused as to why I was finding it so difficult in comparison to the previous day until I saw my time.....32 minutes! My previous time was 37 mins so I was extremely proud of myself for doing it in that time. Just to reiterate, I time myself to stop me from taking breaks, no other reason. You can only do the DVD as fast as Jillian herself does it! Also it is important not to compromise on form. I did it yesterday and today as well. I didn't time it as I have had a head cold and it was a miracle that I did it all! I definitely need to up my exercise, especially at the weekends.

In the spirit of challenges, I have set a few challenges for the month of May. I am a bit late starting, but better late than never.

1. Lose 8lbs.....okay may be a bit optimistic but I'm going to give it my all and try and get as close as possible.

2. No bingeing.....I have come a long way since I rejoined for the umpteenth and last time, but there have been a few slip ups.

3. Fizzy drinks on weekends only......I know I was supposed to give them up altogether but I will admit I slipped up badly this weekend. So I am going to stick to the squash during the week and allow myself a fizzy drink at the weekend.

4. At least one workout a day, except for Wednesday (WI day)

5. Try a new fruit or veg each week......this week its banana and spinach. I'm making a green smoothie for a mid-morning snack. I hated bananas when I was younger so its going to be a big step. I haven't tried it properly but I did take a sip when I made it and it wasn't too bad. I'll post the recipe for it tomorrow.

6. Stick rigidly to my daily points except for Friday and Wednesday where I will have a treat within my weekly allowance.

7. No mozzarella cheese.....it is low in points but I have a tendency to open the fridge and pick at it so I'm not having it in the house any more!

8. I am not going to let my weight affect my mood. Since I regained the weight, I have not done a proper clothes shop. As a result I have been wearing the same clothes, leggings and baggy tops, all the time. Today I went on a big shopping spree (my bank balance will not thank me) and bought nice clothes that fit me properly. I didn't care what size was on the label as it is only temporary. I was actually surprised though as everything I tried on fitted me and they were all 14-16. There was even a 12 thrown in there! I know I will feel much better about myself for having nice clothes that look good on me.

If you have been lacking motivation lately or looking to try new things, set yourself some challenges. Even set yourself just one new thing to do this month. Don't be afraid to challenge yourself but also don't push yourself. My list may seem like a lot, but most of it is stuff I have already set in motion, I just need to stick to it!

How to Survive the Weekend......Weight Watchers Style.....ctd.

The worse weekends are not necessarily the ones where we have numerous social events but rather the ones where we have absolutely nothing on. Boredom eating.....we have all fallen victim to it and know the damage it can do on the scales. The question is how do we overcome it?

The good old reliable of PPT is the first thing you need to do; plan, point and track. I find the best way to survive the weekend is to have two meals rather than three. I don't know about anyone else but I LOVE my sleep-ins at the weekend. I don't wake up until around 11. I would wait a while until I eat as I'm not hungry when I wake up. At that stage I just have my lunch and then I'd have dinner around the usual time. By only having two meals, it frees up points to use on treats. This option may not suit everyone so don't forget you have your 49 weeklies to use as well. If you plan your take-away and treats in advance then it allows you something to look forward to and you are less likely to have a disastrous weekend.

So you have done everything right but you still can't keep your head out of the fridge. Exercise is the next step. If we are lucky enough to get nice weather then get out of the house; go for a nice long walk or run. Not only are you burning calories but you are also keeping yourself away from the fridge. If you do go over your points then try and increase your exercise to counteract the extra points eaten.

If you are a really bad boredom eater then keep yourself busy. There are lots of things you can do; housework, gardening, shopping, make plans with friends in situations that you can control food e.g. cinema. Spending the day sitting watching TV allows you to spend time thinking about food and not the good kind! If its not in the house, you can't eat it. If you are prone to boredom eating then don't buy junk food. If you do get cravings then get out of the house and don't bring your purse with you.

Weekends can be both a blessing and a curse for Weight Watchers. Being out of our usual routine and social events can easily cause a 2/3 lb gain on the scales. You have to ask yourself what is more important; socialising or weight loss. One of my favourite quotes, which I got from my WW leader is, 'you have to have to give up the life you have to get the life you want.'  I am not saying lock yourself up in a WW world. It is up to you what sacrifices, if any, you want to make. For me I forgo alcohol on nights out. I save it for the special nights but for a regular Saturday, I avoid the drink. Some of my friends know the real reason why, others think I'm a 'freak' who doesn't drink. It doesn't matter to me what others think, as when I reach goal, I'll know it was worth it. I often get asked by friends how do you lose weight. I even have a friend who has every eating disorder known but still can't understand how she cannot lose the belly fat. My simple answer to them is give up the drink. These are people who drink every weekend and can drink the lads under the table. Alcohol is the worse for belly fat and just by cutting down you will make such a huge difference in your weight loss journey.

So make your decision now. If you want to keep the life you have, then by all means do and enjoy it. You will still lose weight but you have to be realistic about your results on the scales. If you are willing to make changes, then do it one thing at a time. Remember why you are doing it and you will be rewarded for your hard work. Before you know it the weekend will be upon us again so start your planning now!

How to Survive the Weekend......Weight Watchers Style

Some of the lovely ladies (and guys), on the Weight Watcher thread on boards.ie have been asking for a weekend WW survival guide; so I thought I'd give it a try. It is by no means a perfect guide and a lot of it we already know but we fail to apply it.

First off...what are your plans for the weekend? Are you staying in or do you have plans?

IF YOU HAVE PLANS

The obvious plan, point and track applies here. I am now an old hand at WW but it is only this time around that I have actually bothered to point alcohol. Be honest with yourself. Don't just write down two vodkas when realistically you are going to have 4 or 5 and/or shots etc etc. If you are honest with your alcohol consumption prior to your weekend and point and track it, then you are less likely to fall completely off the wagon.

Going out for dinner

If you are going out for dinner most restaurants have their menu online. Look it up a few days before. Decide there and then what you are going to order. Decide if you are going to try your hardest to be good or if you are going to allow yourself a treat. If you are going to allow yourself a treat/night off then it will probably be extremely hard to point. You should still try your best and write it down. Don't be too disheartened if your way over your points as remember you have allowed yourself a treat and one every so often is allowed. Have a look here for tips on how to limit the damage at your next WI.

If you are being good then stick to one course. Put the bread at the other end of the table or even better ask for it to be taken up. Avoid all creamy dishes and oily dishes. Do not be afraid to ask how things are cooked, what is in the dishes and to have them cooked a different way or without things. As a former waitress, I used to get all sort of dietary requests and we always tried our best to provide what the customer asked for.
Tomato dishes and salmon dishes are always a good option to go for. Be aware of salads as they may not be the best option. A chicken caeser salad can be as high as 1,000 calories. I often go for the chicken caeser salad but I ask for it with the sauce on the side and no croutons. I will then point the remaining ingredients to the best of my knowledge. If you are going out after and planning on drinking later as well, then try and avoid alcohol at the meal. Wait until later. If you are just going for a meal then enjoy your class of wine. You can check the points for a glass here.

If you get sides, like chips, that come unexpectedly with the meal, or you don't finish your meal; offer them to someone else or pour pepper on top. That may sound weird but trust me it works and stops you from picking!

Hitting a nightclub

Dance, dance and more dancing. You can really burn the calories in a hot, stuffy nightclub by spending the night on the dancefloor. You will also probably drink less than if you spend the night in the smoking area or in the booth. Keep track of what you are drinking on your phone. If you have planned in advance, then muster up all the motivation you have and stop at your limit. If you do go over the limit then make sure to keep tracking so you can point it the next day. If you do go over, do not allow it as a free pass for the rest of the weekend. You know the damage done so see the link above for tips on how to undo that damage. Remember that damage is done but ask yourself do you really want to add more on top of that?!

AVOID at all cost takeaways after the club. You are drunk not hungry! Anything you get is going to be at least 20 points if not 50. It really will ruin all your hard work and it is not worth it. I have a friend who says she has to get food after a night out or else she will be really hungover the next day. That may be true but it doesn't have to be a greasy takeaway. Have something at home like a bag of crisps and a bar. It is still not the best but much better than curry chips!

Those nibbles that magically keep appearing in front of you

Get up and walk away! You do not have to spend the evening sitting/standing at the food table. You can subconsciously end up eating nearly a full share bag of Malteasers if you're not careful. A share bag of Malteasers is 19pps. Avoid finger food at all cost. The typical finger food, cocktail sausages etc, are deep fried and are very high in points. My advice is eat properly before you head, that way you will be less likely to pick.

The next day hangover cures......

Get it out of your head that the only cure to your hangover is food. Think of how you will feel on Monday morning if you succumb to that Dominos craving. This is going to be the hardest part but it really is about self-motivation and willpower. What do you want more the pizza or a loss on the scales? There is no reason why you can't have a WW friendly hangover meal. Find a low point favourite to your usual hangover meals. If you know you are going out and you are prone to hangovers then plan in advance. By planning in advance then you can fit your hangover meal within your points. Don't forget you have your weeklies as well, unless you used them the night before obviously! 

Most of the above we know inside out. The problem is actually doing it. We can get all the advice in the world about how to be good at the weekend, but at the end of the day if we don't apply it then we only have ourselves to blame. PPT is what you have to remember; plan, point and track. So you don't have a good weekend but if you still follow PPT then that is a start. You can look back over your tracker and try and find ways you can improve. The important thing is to get back on track first thing Monday morning. Do not let your bad weekend spill into the week. You still have time to undo the damage through healthy eating and exercise.

I didn't want to overload with info and I tend to ramble on a bit; so tomorrow I will post the second part which will be for those weekends where we don't have plans.....boredom eating every weight watcher's nightmare!