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