Eating out and Losing Weight...

Most people think eating out and getting Lose and Shape Up results don’t really go together...

Well they can...

But like anything...

it’s not easy...

It certainly requires a certain mindset...

Especially at this time of year...

In fact, you may have already passed your “see it, eat it” date...

But if you are still aiming to create the balance of fun and healthy...

Or thinking, I will keep reading, these tips will come in useful in January, I will try and remember them...

Then read on...

Like I said Mindset is a biggy...

That and it really helps to know the sort of food you will be eating...

Then during the day, you can decide what decisions you are going to make...

Let’s say it’s a post Christmas do of some kind...

Essentially a Xmas meal or roast is meat and veg, with that you can’t go wrong...

Well, there’s other things to consider; a starter, if so which...

portion sizes...

and of course desserts...

It’s only a couple of things to think about, but can make a big difference...

Eating out is one of the chapters in my 12 week programme...

Because advising “don’t eat out “ isn’t exactly realistic...

All it is, is a few tips that can applied to any out eating out scenario, whatever type of food they are serving...

Essentially, the initial key is just to have a plan...

And with a few key tweaks...

You can do both...

And enjoy the nice and let’s be honest, smug feeling of eating clean and enjoying it, feeling satisfied and light and optimistic about reaching healthy goals...

Rather than feeling uncomfortable, bloated and heavy and very lethargic...

Which, let’s face it is how we probably will all felt on Christmas Day afternoon...

Again though to stay on track during festive season is the difference of a few lifestyle tweaks.

www.loseandshapeupexpert.com

What's the one thing people I help did to get weight loss results?

As we get near the end of the year...

I’m certainly looking back at the results those I help are getting...

And I can’t help but smile...

Those that have just kept their unwavering consistency...

Those that have just suddenly committed and got some great results...

People like your self who are on the go all day too...

In my experience sometimes when you hire someone to help you...

You can think no need to try now, results will follow...

But to get results, you still have to do the necessary things...

Yes, someone will guide you through personalised exercise sessions and if necessary have you commit to doing your own exercise sessions on top...

Not to mention make a few lifestyle adjustments...

And come up with all sorts of ways to hold you accountable :-)...

And in observing those getting results...

What super human traits did they have in common?...

How did they do it?...

Hypnotherapy?...

Did I put a padlock on their fridge?...

Enlist their children as spies who could get in touch and say “Mummy is only supposed to have one glass and the bottle is gone”...

Did I get them one of those novelties hats that dangled a glass of their favourite tipple/snack in front of them and leave them on a treadmill trying to reach it?...

No! But might give that last one a go...

Here’s what they did...

What they have in common...

They. Just. Decided.

They had already been contemplating and knew what they had to do...

But contemplation doesn’t equal results...

Taking action does!...

They just decided that from now and with my help, that that was was they were going to do...

They went from knowing what they needed to do...

To doing it...

Not aiming for perfect, when good enough will do...

And realising it’s easier than they thought it was...

Now you if you are super dedicated you can start now...

You just have to decide and if you have question or need help, just reply.

To get weight loss results, do the most important things first.

I get a lot of questions...

Which I quite like to be honest...

Maybe it’s massaging my fragile ego...

That someone might think I know something about something...

But a lot of the time I find it’s easy to get bogged down in the details...

Or worse that working with me means they are going to have to give up all the small things they enjoy...

“I will never be able to have wine again, I can’t forgo my wine, or favourite snack and after what I have to go through in my day- it’s the one thing that keeps me sane”...

“I like peanuts but I heard they were not the best nut”...

“Can I still put sugar in my tea and coffee?”...

“Can I still have my favourite little treat at the week end?”...

These are details, this might be the most hippiest way I describe something...

But these are “small rocks” and if you worry too much about them, you haven’t got much room for the big rocks...

The things that really matter...

That will make a difference...

Some big rocks are...

Having a modest portion of a protein rich food at each meal...

Drinking enough water...

Having enough and a variety of vegetables...

Doing exercise that stimulates muscle combined with heart healthy exercise a few times a week or at the very least, just being active enough...

Once these become part of your lifestyle, if you are thinking I want to go further...

Then it’s time to go on to the next biggest thing...

And so on...

But it shouldn’t be one more thing you have to think of...

Go with and focus on those things that make a big difference...

Or if you don’t need another thing to think of...

Then get help from someone you consider knows something about something...

Reply in the comments if you have any questions.

But only if you are willing to apply those big rocks I mentioned before.

Thanks Ed.

www.loseandshapeupexpert.com

Weight Loss is all about calories, or is it?

One of the first useful things I learnt in helping Busy people lose, fit better in their clothes and have more energy was about calories in and calories out…

We all know we put on weight (fat) when we continuously consume more calories than we burn…

And the excess gets stored as the flabby stuff at the rate of 3,500 unused calories to half a kilo of body fat (1lb)…

So common sense tells us to lose, we just have to consume less than we burn…

So if we eat the right amount of calories is doesn’t matter how healthy the food or drink is…

Or does it?…

See I totally agree that 1,000 calories of Coca Cola and 1,000 calories of Broccoli burned in a laboratory would release the same amount of energy…

But things change when you actually consume them…

Coke and Broccoli trigger different responses in the body in relation to metabolism, hormones and lots of other messengers…

The coke will spike blood sugar and insulin leading to increased hunger and fat storage…

Whilst the thousand calories of Broccoli will stabilise blood sugar, make you feel full and increase fat burning…

So whilst they are the exact same number of calories to start off with, they will have a very different effect on the body and your health and ongoing lose and shaping results.

Thanks, Ed

www.loseandshapeupexpert.com

Do you relate to this losing or gaining weight scenario?

I talk a lot about Blood Sugar Stabilisation...

It’s sounds like a fancy term...

I could talk Science and hormones, it’s ok though I’m not going to!...

So in real terms, how does stabilising blood sugar effect wether you as a Professional on the go are celebrating the fact that your shape is changing or are you left feeling unhappy that your clothes don’t fit or you feel unhealthy and sluggish...

Well how about a Monday Morning where you struggle out of bed, make a coffee to give you a much needed kick, get ready for work, help children get ready if you have them, make sure you have everything ready for the day and start thinking about your to do list and then suddenly “oh my god look at the time!” Pack everything into the car, jump in, battle the traffic and travel to your place of work, on the way maybe you stop somewhere for fuel or more coffee or you are on public transport and you decide to get one or to give you that kick to start your to do list, you go to get a coffee at work then the smell of sugary warm pastry hits you...

suddenly you are very aware of the empty void feeling in your stomach, you press your face against the glass (the only thing between you and a sugary breakfast) the sugar glistens, you start salivating...

You are trying to be healthy, so you try to be strong...

But it could be ages before you get something to eat and then for it to be healthy it may take preparation or a short journey and right now, you don’t have time for it that! “Yep, I will take that one, in fact put it in a bag to go” it can be eaten on the go- saves precious time...

If the above scenario is a “just this once” then it’s not much of a problem...

It’s when that becomes the habit, it’s when things are repeated over and over, that’s when it adds up...

It will take a conscious effort, but how would the above scenario play out if you managed to have a quick, planned and ideally balanced breakfast?

Or some balanced snacks you take with you, that could have at least taken the edge off the hunger until you get chance to have something balanced...

Those pastries may still look appealing, but it would be easier to pass on a satisfied stomach...

What if that was your on going habit, what kind of effect could that have?

Like I say, you’re only a few habits from making progress...

If you would like help to do this just reply to this post with any questions...

Would love to help.

Ed.

Knowing what to do for weight loss is not your problem, its how to start and keep going!

It’s not that you don’t know what to do to lose and be in the shape you want to...

Or the health...

Have the energy...

You know you probably need to reduce portion size a bit...

Eat more vegetables...

Exercise consistently enough...

If you did that regularly enough you would make progress...

But knowing isn’t the problem, it’s how do you start and do those things often enough to see change?...

That’s the hard bit...

There are a few distractions along the way...

“Anything else with your coffee?” “Mummy I really can’t eat any more” “Let’s not eat rabbit food again, can’t we have steak and chips?”, it’s thingy bob’s birthday we are all going to that posh Italian” “I baked this cake, want a small slice (slab)” “it’s so late, we still have to eat-takeaway?” and it’s been a long day/week/play date/ let’s face it anything really- “I will poor you a glass or two”...

The things that pop up that can stall progress will pop up all the time...

And the route to success shouldn’t mean becoming a hermit...

But where there are situations at every turn to derail you...

How can you have the right mind set to start and stay on track?...

Well to start, you have to have one great big reason as to why you want to achieve what you do...

“I would like to lose a bit of weight will only take you so far”...

Maybe take that statement and ask yourself “why” five times and see what you come up with...

Where are all the clothes you long to wear again, probably hidden away?...

Then put them somewhere you can’t miss, that you have to see again and again...

Already got a holiday booked?... use a picture of the place as your screen saver...

Set alarms if you need to...

have the reason to lose and shape up so at the front of your mind, that when of those scenarios comes up...

You choose something different or compromise...

“Steak?” “Ok, but I will have a salad with it and just steal a few of your chips, because I know you like that” instead of totally joining in...

Do that and compromise with the different scenarios and before you know it, a different habit has been formed...

And another...

Baby steps is fine, but continue that...

It will then take you somewhere.

Or if you need something to get you started, go here...

www.loseandshapeupexpert.com...

and click "get started for free".

Kind Regards,

Ed.

Maybe in your younger days pre children you could do things on a whim...

Life could have a certain spontaneity...

Not so much anymore now you are older, have more commitments and possibly children...

Life involves a lot more planning and routine...

But you could really use this to your advantage for losing and shaping!...

Maybe why I have some kind of success is because I am a little bit “routine”...

I know, not a great brag, but hopefully evidence I’m trying to help rather than impress :)

But if you have stable routines around your other commitments, build in your own routines...

I have said it before, success at this is doing the same mundane healthy habits over and over...

So if your life had become a lot more routine than it was before then use it to your advantage...

I know you are short on time, but find habits that are so quick to implement...

Could be as simple as having a healthy breakfast buy setting your alarm five minutes earlier...

Packing healthy snacks and drink if you spend a lot of time in your car...

On the flip side, it’s easy if life involves routine to keep repeating unhealthy habits...

Are there any when thinking about it that you do over and over without thinking or can you increase your awareness to look out for them?...

How could you take baby steps that wouldn’t require time, just doing things slightly differently...

So if life has got a bit predictable and routine, use it to your advantage, do that rare thing of helping yourself and  start putting in some habits that will effect your losing and shaping efforts and effect your health and happiness for the better.

If you read my blogs and wish I would cover a certain subject, just let me know!

Here to help.

Ed (I remember one of the little ones saying “Mummy, Eda is very predictables”) Stride.

Maybe you are losing despite what the weighing scale says...

I’m quite sure I have mentioned it before...

I’m not a great fan of weighing scales...

They don’t tell you the big picture...

It’s not always bad if you gain or stay the same...

Not always good if you lose, good for the mood I know...

Maybe there are alternative ways to measure...

Let’s be honest, most of us really want to lose and shape up to look better...

I know I do!...

The scales don’t always tell us that...

Graphs that measure BMI don’t always give us the big picture regarding our health for that matter...

What about some other ways??!!...

I would measure this with people, even when I started way back when...

The waist to hips ratio...

Here is the scenario...

You are feeling miserable, you got on the scales and despite even doing strength type exercise regularly, despite making very good food choices, even having to be extra strong at week ends not to go off track too much...

The scales say you are exactly the same...

Despite all that, absolutely no progress what’s so ever...

I know I would be asking the same question - “What is the point??!!”...

But then you decide a second opinion is needed, recently you recorded your waist to hips ratio...

(Measuring circumference of tummy and hips and taken a ratio)

You notice, that the tummy measurement has decreased!...

Progress after all...

You have lost fat, but gained a little bit of metabolism boosting muscle and health inducing hydration is up too...

You thought you looked a bit better...

Muscle doesn’t weigh more than fat, a pound of each is the same, but the same amount of muscle is much more dense and takes up way less room hence inch loss!...

A waist to hips ratio is always a good measurer of health, a ratio of 0.8 or less is healthy for ladies...

Unlike how much you weigh, there is no second guessing...

There are many other ways - how tight clothes are for example...

And I know it’s important but, all measurements don’t have to be about aesthetics...

How about how you feel? How you deal with stress, your strength, sleeping patterns?...

Energy levels are a good one...

At the beginning I like asking people I’m working with how confident they are at achieving their goal (out of 10)...

Then later on, I ask again (they rarely remember what they said)...

When the number is higher, they realise they must be making progress and that their out look has changed...

It’s quite powerful when someone realised they are actually more confident about getting results...

You can do this...

Ed ( When I took a waist measurement I would always stay there for a minute or two, wait for that big exhaling of breath to come) Stride.

Weight Loss, In order to be great, you do have to get started...

After another one of my small group Personal Training sessions...

Luckily I have a group incredibly motivated to attend...

But say on a Friday morning, there is that end of the week feeling...

Your body is ready to wind down a little for the week end...

And in my exercise demo’s I give easier and harder options...

It’s funny but once the warm up is completed, suddenly things change, they can still pick the easier options- but they don’t!...

And then at the end, everyone is lifted and optimistic...

It’s only in its first month but I should have run this sooner!

In the short term I have had comments like 

“I feel like I already have more energy”...

“I can feel things have started and I only had to make a few changes”...

“If I keep doing this I will actually feel confident in a bikini”...

“Actually I broke this down cost wise and although it’s about heading to a result it’s only just over £10 per session”...

(That’s if they come to all of them, see what I did there?)...

I think that’s the difference, I never underestimate how hard it is to get started with something...

The motivation and commitment to it...

But it usually is the difference between feeling stuck and completely unable to change a situation no matter how much you want to...

To suddenly having a different outlook - to now being aware of what’s possible...

Introducing a few lifestyle habits that fit, that can be done with with a little help and support from others doing the same...

Or yours truly 😉...

Suddenly the outlooks different, yes I will tell it like it is- it has to be steady to work...

So many have come to me after trying the rapid loss thing and gaining it back...

But those in the know are seeing the short term results and know there are still enough weeks until Christmas to really make a difference...

And some are even focused on next summer!...

With a consistent plan and realistic lifestyle there won’t be a gaining back phase...

But that is the power of getting started, it’s not about being stuck any more, it’s about possibilities...

How the future is going to change for the better...

It doesn’t matter how small the things are that you have to do in the beginning, I’m sure you can list a few that you can do bit by bit...

The big question is: isn’t time you got started...

You don’t need to wait for a new year...

The best time is right now...

If you are wanting to get started head to www.loseandshapeupexpert.com

And click "get started now" for some free actionable tips to get you started...

Any questions, leave me a comment...

Thanks,

Ed.

Ed (

How is Losing and Shaping different?

Is there any other subject that has as many myths as losing and shaping?...

Even after all these years that my mission has been to help people lose and shape and become altogether healthier...

A lot of these myths still exist...

Rather naughtily some entities like this to try and extract money from people that still believe them...

For instance in the gym I still see loads of people spending lots of time doing stomach exercises trying to tone the body fat on their stomach (which isn’t possible)...

Or those worried if they have shapely arms, legs, mid section it will turn into fat, if they don’t use it...

If you do the right exercises, at the right level of challenging at the right weekly amount, you probably have shapely muscle...

But no need to check your self quickly...

I said you probably have it, if your eating habits have the right balance and have done for long enough...

Then you can probably see it...

The two are separate, one works with the other... 

Body fat does two things in relation to ongoing calorie quantity...

It creeps on or creeps off, or stays the same or it steadily accumulates or is steadily lost...

Muscle depending if it’s used or not does two things, it shrinks or it grows...

And sorry to the ladies, although great for metabolism because of your hormonal balance, it’s unlikely to change very much, but needs working regularly to keep its shape and enable you to keep a fast metabolism...

But it won’t turn flabby if you don’t use it, but it will shrink and lose its shape and if you take on more calories than you need over time, body fat then creeps on and obscures your shape but fat and muscle don’t turn into each other either way...

But if you do your best to do muscle shaping exercise regularly and you get the eating habits balance right, then you will lose and shape.

Ed (aiming to keep avoiding shrinking and creeping) Stride.

You can do this.

Is Something Stopping You From Losing Weight?

Maybe it’s a bit cynical of me, but the food industry at some point must have reached a decision point...

To either make food as nutritious as possible, super food that would combat lots of nasty illnesses...

Or make food taste and look as nice as possible so we buy as much of it as possible and even become addicts...

It would be great to know what they decided?...

In the UK there are numerous companies who’s advertising spend last year was nearly £10 million...

Coca Cola, Cadbury’s, Walker’s, Lucozade, Ferraro, Maltesers, Pepsi, M&Ms, Haribo...

All more than the governments alternative voice the Change4life campaign with little characters like morph telling us to watch out for hidden sugar...

But some of the figures are quite scary, the chief executive of the NHS has stated that obesity is in danger of  bankrupting the NHS and 1 in 5 children are considered obese and all these problems are steadily growing...

Just a little bit scary...

But if you are reading this then being healthier is something you already practice...

It’s a challenge but you already know that you can enjoy the unhealthy stuff as long as a balance is struck...

You know that how you look and feel now is relative to this also...

That your little ones observe your habits and copy, I never really mention it to the little ones but I am always humbled if they choose to copy healthy habits they have seen me practice...

But trying to be healthy is a challenge with adverts that usually state how much better and more interesting your life will be if you buy their product (actually could be were I am going wrong)...

Or those lunch time eateries stock piling their sugary wares in the window catching you at your hungriest and knowing that a coffee would get lonely on its own...

But if you are being mostly healthy in-spite of all this then know you are in the minority...

Or if you find yourself repeating unhealthy habits and they have got in your head already, yet you have some healthy goals and want to look and feel better and have good health, you could go here for help

www.loseandshapeupexpert.com

You can do this.

Ed

Fast weight Loss!

That's usually how they entice you in...

"Fast Weight Loss"...

"Rapid Weight Loss"...

There are numerous low calorie diets on the market...

They know you want fast results...

I liken it to get rich quick schemes...

It's pretty obvious in a nutshell the main principle of weight loss is "eat less, move more"...

Which is partially true, unless taken to the extreme...

And I just don't see how low calorie diets are sustainable in regards to metabolism or being able to consume the amount of calories...

When calories are lowered significantly, we don't just lose fat, we lose muscle and water which explains the quick loss...

"Quick weight loss, that's great!” I hear you cry"...

The thing is if you lose water and muscle the number of calories you burn per day decreases...

Meaning even on a low calorie plan at some point results grind to a halt as the decreasing metabolism closes the gap on calories in and calories out...

Most would find a low calorie plan unsustainable and this is where someone with a slowed metabolism piles the weight back on...

I have mentioned it, I like my food, I couldn't think of anything worse than a restrictive thin air, dust diet...

I wouldn’t be too keen on the side effects either, dry mouth (I’m not that good at public speaking, I remember during one it felt like my tongue had glued itself to the roof of my mouth) diarrhoea or constipation, headache, cramps, hair thinning and they are just short term ones...

It’s all starts getting similar to malnutrition, the body needs all these  different nutrients for different reasons, without them the body starts shutting down certain things...

It’s about a balanced plan to steadily lose and exercising helps especially if you are recruiting big muscle groups; conserving the muscle you have (difficult even if you are trying to be healthily lighter) is key for maintaining a fast metabolism...

And when you exercise depending on the intensity and metabolic effect even in the short term you are burning calories!

If you have done these in the past and you find yourself back to square one or are doing the right things but are tempted to speed it up...

Just stay on that path you know works, a sensible long term approach to healthy eating where you just aim to look at what you enjoy eating now and make step by step healthier changes...

Of course there maybe blips, just except you are human and keep doing the things to keep making progress...

You can do this.   

Ed.

www.loseandshapeupexpert.com

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