Fitness motivation: The difference between weight loss successful & failure

A river cuts through a rock, not because of its power, but because of it's persistence.

A successful weight loss programme doesn't stem from a quick fix, fad diet or rapid results, it develops as a result of your strength, discipline and determination to find a way to overcome the obstacles that challenge you on both a physical and psychological scale.

You will experience the overwhelming urge to quit, and you will feel disheartened, defeated and drained, but the sweat, tears and pain that have pushed you to your limits resemble one thing - the fine line between success and failure.

Those with the strength, discipline and determination to rise each time they fall regardless of the sweat, tears and obstacles they face, succeed. Those who quit at the first sign of defeat and discomfort, fail.

In order to change, you need to challenge yourself to the point of stepping outside of your comfort zone - to the zone where you feel physically and psychologically challenged to the point of defeat - and it's what you chose to do outside of this comfort zone that will determine whether your weight loss journey is a success, or a failure.

Cowards and the weak will always find an excuse in every obstacle, but winners resemble a river - they see past the obstacles and find a way to work around the excuses that may otherwise jeopardise their success. Which would you rather be?

Exercise is for all shapes & sizes

Stepping outside of your comfort zone resembles more than just pushing your body to its limits. Those who are 'bigger' or new to exercise are also susceptible to triggering the detrimental voice at the back of their head - the voice that tells them they 'can't' - as they face the fear of how others will perceive their exercise efforts. In fact, according to Sport England, women are so embarrassed about exercising in public, that many resort to shunning exercise altogether in an attempt to avoid being judged in a negative manner, but is this superficial barrier really worth sacrificing your health and happiness for?

Although size, shape and stamina are a natural concern for those who are new to an active lifestyle, becoming fixated on your fitness levels, weight and how others may perceive your appearance during physical activity, will only intensify your fears and prevent you from experiencing the life-enhancing benefits associated with moving more.

Regardless of your size, shape, weight, age or ability, everyone resembles a hyperventilating mess during, and after an effective workout - even elite athletes are renowned for their grimacing faces and sweaty silhouettes - but when put into perspective, an hour of psychological discomfort is far more appealing than a lifetime of flaunting a physique that will not only attract negative judgement, but a multitude of internal and external health concerns that will make the embarrassment of exercise seem minor.

It doesn't matter if you start slow, workout at home or chose to venture out at a quieter time, all that matters is that you suck it up and make the most of your right and opportunity to be a fitter, happier and healthier you - something that those who feel the need to judge can do so for all the right reasons.

You only get one body - don't let others define its health and happiness by forcing you to avoid exercise in fear of their perception of your efforts because everyone, big or small, has to start somewhere.

Healthy recipe: Spicy potato wedges

Although 'dieting' may be renowned for its deprivation, many fail to realise that a healthy, balanced diet is in fact based on healthier alternatives of their favourite desserts and dishes.
If you're struggling to find a savoury substitute for chips, this versatile alternative is guaranteed to tickle your taste buds without expanding your waistline.

Ingredients - to serve two:
• 2-3 large potatoes 
• Herbs and/or spices of your choice - garlic and basil are delicious!

What to do:
• Pre-heat the oven and half fill a large saucepan with water - adding a pinch of salt if desired.
• Peel the potatoes before rinsing and cutting into your chosen shape and thickness - the thicker the potato, the longer it will take to cook.
• Place the cut potatoes into the saucepan and boil until soft - using the tip of a knife to check the potatoes texture by gently pricking its centre.
• Once boiled, drain the potatoes and place onto an oven tray sprayed with fry light - leaving plenty of space between the potatoes in order to allow them to cook quicker.
• Lightly spritz the potatoes with additional fry light before sprinkling with your chosen herbs - gently turning to ensure that both sides are thoroughly covered.
• Turn at regular intervals until the potatoes appear golden brown.
• Enjoy!

Potato wedges are such a versatile dish that anything goes! Don't be afraid to get creative by experimenting with a variety of herbs and spices - you can even sprinkle them with low-fat cheese and make your own delicious dips!

When is the 'best' time to exercise?

First thing in the morning, last thing at night or on an empty stomach resembles one thing - the difficult dilemma fitness addicts face when struggling to determine the 'best' time to train, but does the time of day that we chose to participate in physical activity really have an influential impact on the results we reap from exercise?

Although the time of day that you chose to train - be it early morning, after work or late evening - may have a negative impact on your exercise efforts, it won't necessarily effect your long-term results. In fact, time will only pose as a problem if you fail to listen to your body by forcing it to participate in physical activity during a period where it's least energised, for some that's first thing in the morning and for others it's after a long day at work, as you'll not only be unable to maintain mental motivation, but struggle to perform to your full potential - if repeated over a prolonged period of time, half hearted workouts can deter progress and leave you feeling increasingly more fatigued.

When it comes to the 'best' time to train, opt for the time that you feel most energised, focused and motivated to give it your all, the time when your mind and muscle connection is on point and you feel that you can give 110% to every rep, step, lift or cadence - this resembles the best time for YOU and your individual body.

Food for thought: Brain Fog

Brain cells use more than twice the energy of any other cell in the human body - even when we're asleep they require a sufficient supply of energy in order to repair and regenerate.

If we fail to provide our brain cells with a steady supply of oxygen, glucose - the brains primary source of fuel obtained from carbohydrates - and specific nutrients such as those found in healthy fats, we are not only susceptible to suffering the physical effects associated with nutrient deprivation, but the poor memory and lack of concentration that results from brain fog.

In order to ensure that your brain continues to function on a healthy and sufficient scale, it is not only vital to consume a healthy, balanced diet, but prevent blood sugar levels from falling too low. This can be achieved by providing your brain with a sufficient supply of glucose (the sugar obtained from carbohydrates) via food sources such as fruit, vegetables, whole grains and legumes which all allow the slow absorption of sugar into the blood stream.

An adequate intake of healthy fats - think coconut oil, oily fish such as salmon, mackerel and sardines and nuts such as walnuts - will also prevent the development of brain fog and improve the health and function of brain cells and myelin sheath - a fatty sheath that covers our nerves.

Under eye bags: Treatment & Tips

Insufficient sleep, allergies – often accompanied by redness and itching – age, genetics and the excessive application of superficial eye treatments are just a selection of the culprits responsible for the development of under eye bags – a common condition characterized by a mild swelling and puffiness of the under eye area – but did you know that you don’t have to resort to invasive and expensive procedures in order to prevent the puffiness? Here are my top tips for reducing the unsightly appearance of under eye bags:

• Avoid the excessive application of superficial eye treatments - overloading the eye area with rich creams – particularly those of a greasier nature that are applied as a nightly treatment – can block the tear ducts and cause fluid retention the following morning (the eyes will appear swollen and puffy) as the cream is forced to melt and invade the eye area due to an increase in body temperature – the body heats up during the hours of sleep. Always use these particular products sparingly and gently blot any excess using a tissue.
• Apply chilled slices of cucumber – acting as a cooling compress, the application of chilled cucumber will not only have a hydrating and soothing effect on puffy eyes, it will also aid the relief of any irritation such as the redness and itchiness associated with allergies. Ensuring that your head remains elevated throughout this particular method of treatment will also allow any excess fluid to drain from the affected area.
• Change your diet – too much alcohol, caffeine and dietary sodium can all contribute to the development of dark circles and under eye bags by forcing the skin to dehydrate (alcohol and caffeine) and retain fluid (sodium). Swapping processed foods – pay additional attention to tinned foods, crackers, cheese, sauces and certain breakfast cereals etc – for fresh and healthy alternatives, limiting your alcohol and caffeine intake – think chocolate, tea and fizzy drinks – and ensuring that you drink at least two litres of filtered water a day – this will aid the prevention of fluid retention by flushing excess sodium from the body – will all prevent the risk of puffiness.

Although under eye bags rarely indicate a cause for concern, don’t be afraid to seek medical advice should you continue to experience chronic puffiness – particularly if a change in diet and use of natural remedies have failed to improve your condition – in order to rule out an underlying medical condition such as thyroid or kidney problems.

Irritable Bowel Syndrome: Before & After

Pain, discomfort and embarrassment are just a selection of the words that spring to mind when I'm asked to describe the effects of IBS - irritable bowl syndrome - and how this common condition makes me feel on a regular basis.

Affecting an estimated 1 in 5 people, IBS has the ability to have a detrimental impact on sufferers physical - lower abdominal pain, bloating and a feeling of urgency to open the bowels - and psychological health- embarrassment, shame and crippled confidence - as many are forced to avoid dining out and social situations in fear of a public flare up.

Although I have established my personal triggers - stress, lactose and skipped meals - IBS has proved to be a complex condition to control, as the re-introduction of new foods throughout my eating disorder recovery have not only aggravated my symptoms to the point of causing severe bloating and extreme abdominal pain, but forced me to experience crippling discomfort as a result of my size 8-10 frame rapidly expanding in such a short period of time.

Despite continuing to battle the physical and psychological effects associated with irritable bowel syndrome on a daily basis, I am confident that this unsightly condition can be controlled and improved via basic diet and lifestyle changes - changes that I will be sharing with you over the forthcoming months in the hope of raising awareness of IBS - and the elimination of potential triggers.

In order for you to gain a better understanding of how extreme irritable bowel syndrome can be, the images below show my abdomen before and after IBS symptoms are triggered. On the left is my stomach at its normal size and IBS free. On the right is my stomach suffering from IBS related bloating after a period of severe stress and consuming a lactose based food product. As the images indicate, irritable bowel syndrome can have a damaging impact on sufferers life, confidence and body image in a matter of minutes.

Healthy eating tips for children

Although the human brain is capable of changing its structure in order to create and alter new and existing neural pathways – it has the ability to adjust to new experiences, learn new skills and information and create new habits and memories – the psychological habits and relationships children develop throughout their childhood will have a significant impact on their weight, dietary habits and perception of food during adulthood – this is particularly relevant to young girls who are heavily influenced by their mother’s attitude towards her own body, diet and weight.

Despite many children being susceptible to fussy eating and a sweet tooth, one of the most important aspects of a child’s diet is the development of healthy habits in order to ensure that they learn to incorporate and ingrain healthy eating and exercise into daily life from a young age. This can be achieved by using some or all of the following methods:

• Colour and texture – kids, particularly those of a younger nature, are often attracted to bright colours and new, contrasting textures. Use this to your advantage by gradually introducing them to a variety of colourful fresh fruit and vegetables that are both hard and soft in texture, and visually vibrant. Ensuring that children develop a taste for the natural sugar found in fruit as opposed to the added variety in sweets and biscuits will also help them to maintain healthy dietary habits throughout life.
• Experimental fun – make meals and snack times fun by cutting food into different shapes and experimenting with a variety of food alternatives. For example, if your youngster despises milk, make your own tasty alternative by mixing a banana with a little water.
• Encourage exercise – whether its regular family walks and bike rides or an exercise based after school activity, encouraging your children to participate in physical activity will ingrain the importance of an active lifestyle from a young age, and make them far more likely to continue to participate and enjoy sports throughout life.
• Cleaver cooking – fresh meals, healthy snacks and tasty treats can all be made healthier when made from scratch with carefully selected ingredients. Allowing your children to help, watch and assist during the preparation and cooking of food will not only encourage them to opt for homemade alternatives, but allow them to develop a domestic habit that will benefit their health and waistline for life.
• Sugar swaps – introducing sugar to children from a young age can quickly lead to a taste for sweet treats that’s difficult to break and in effect, increase the risk of future health conditions. Swap sugary drinks, sweets and biscuits for fresh fruit – fruit sources such as apples contain safe levels of sugar – and teach them that sweet treats are for special occasions only.

Remember that as children develop, their bodies require the same healthy food as adults, but in smaller portions – kids should never be given the same sized portions as adults – and with more vitamins and minerals to support their growth i.e. whole grains, a variety of fresh fruit and vegetables, healthy proteins and calcium for adequate bone health and development.

Sugar comparison: Cake and yogurt

A little food for thought...

One 175g pot of Muller light fat free yogurt contains more sugar - a contributing factor to weight gain and health conditions such as fluid retention and tooth decay - than one custard and raspberry jam doughnut.

Never assume that a product claiming to be light, fat free, reduced fat or with no added sugar is automatically healthy. These particular products are often far worse for your health, teeth and waistline than some cakes, yet are still aimed at dieters seeking excess weight loss.

The realism of the UK's obesity crisis

Proud fatties aren't beach body ready...but body bag ready.

Although I despise the vile filth that Katie Hopkins often feels the need to share, her opinion on obesity is one that echoes that of many - being obese isn't something to be proud of, but a serious and potentially life threatening medical condition that needs to be addressed.

With 1 in 4 UK adults and 1 in 5 UK children aged 10-11 considered obese, our nation is facing a crisis that is not only expected to affect over half the UK population by 2050, but is portraying an accumulation of excess body fat and a BMI of 25 or more as acceptable. Why? Because as a nation, we find strange and some what concerning comfort in this particular crisis and the statistics that tell us that the majority of the UK weigh dangerously more than their ideal body weight and as a result, have convinced ourselves that it's ok to suffer with such a common condition - sad, but unfortunately a fact that is very much true.

Societies increasing acceptance of plus sized models, obese children and being 'big' but body beautiful isn't the result of times changing, it's the result of a serious health risk we now deem normal due to the frightening fact that so many of us are no longer a healthy weight.

That said, obesity should never be something to be proud of, nor should it be glamorised or accepted as a normal way to live. It is a serious medical condition associated with a multitude of potentially life threatening health conditions such as type 2 diabetes, coronary heart disease and stroke to name but a very few. As extreme as it may sound, allowing statistics and the medias new found acceptance of all things 'big' to reassure you that it's ok to risk your life and health for the sake of an excessive food intake and sedentary lifestyle, will ensure one thing - that you are body bag ready.

So, the next time that others try to convince you that it's 'ok' or 'normal' to weigh a few extra pounds, remember this - if losing as little as 5-10% of your current body weight is enough to benefit health, imagine the detrimental health effects that can result from weighing as little as 5-10% more your ideal body weight...

Top weight loss tips

You've spent weeks working towards a happier, healthier you only to end up feeling drained, discouraged and defeated at a lack of results.
If you're struggling to lose excess weight and can't help but question whether it's even worth the lifestyle change, the following tips will prove invaluable throughout your weight loss journey and give you the motivation you need to persevere:

• Be realistic - gruelling exercise regimes and strict dieting aren't realistic nor sustainable. Long-term results stem from lifestyle changes that can be maintained and incorporated into daily life.

• Be patient - you didn't reach your current weight over night nor will you lose it in the same timescale. Be patient, don't beat yourself up if things take a little longer than planned and most importantly, don't give up.

• Be persistent - weight loss is far from easy. In fact, it resembles a roller coaster of emotions and on occasions, the overwhelming urge to quit, but every blister, tear and ounce of sweat is taking you one step closer to your goal. Push through, persevere and you WILL get there.

• Eliminate temptation - if food is your weakness and willpower your downfall, remove every source of temptation from your fridge, freezer and kitchen cupboards. You can't binge on something that isn't there and by the time you've reached the shops to stock up on tasty treats, your craving would have subsided and your logical side would have kicked in.

• Have a reason - be it a holiday, wedding or to improve an existing medical condition, having a reason to lose weight will act as your motivation and focus when times get tough.

• Diminish deprivation - deprivation, limitation and restriction all have one detrimental thing in common - they intensify your cravings and make you want the one thing that you've told yourself that you can't have, regardless of whether you actually want or need it at all. Don't deprive yourself of tasty treats or attempt to follow a limited and restricted food or caloric intake - this is a recipe for disaster and will have a significant impact on the likelihood of weight loss success.

• Think small - setting small, attainable goals and taking one day at a time will not only increase the likelihood of success, but allow your body and mind to adequately adapt to your new lifestyle changes on both a physical and psychological level.

• Be prepared - weight loss isn't referred to as a journey for no reason so prepare yourself for a bumpy ride with some unexpected obstacles along the way. You will get injured, you will have moments where you feel drained and defeated and life will be life, but don't use these common obstacles as an excuse to ruin all your hard work. Adapt things accordingly and be prepared to tackle unexpected challenges.

• Change - your body won't go where your mind doesn't want it to. Changing your phycological approach to health, diet and fitness will allow your mental strength to increase and a healthy mindset to develop. Can you do this? Yes you can. The human body is a fascinating machine capable of incredible things, it's your mind that requires the attention vital for change. Never underestimate what you are capable of achieving with a positive mindset and the right determination and self belief. Positivity really is power.

• No more numbers - scales, calories and carb counting can all lead to one lethal thing - the rapid development of an obsession that's both difficult to break, and detrimental to weight loss. Your body is the most realistic and reliant tool for tracking progress and counting carbs and calories - use it. It will tell you when you're not eating enough and need more energy i.e. carbohydrates, and will allow you to see and feel when you're losing or gaining weight - how your clothes feel will also act as a reliable indication in terms of the progress you are or aren't making.

• Pace yourself - although it can be tempting to jump in at the deep end, don't let desperation be the death of success. Pace yourself by reducing your caloric intake gradually and increasing your physical activity over a prolonged period of time. The aim is to ensure long-term results and a healthy weight loss of 1-2lbs a week. Not rapid results that are both dangerous and short lived.

Obesity: Children

With a quarter of UK under 5's deemed overweight or obese and a third of 10-11 year olds classed as overweight, it shouldn't come as a shock to learn that obesity is set to overtake smoking as the biggest cause of cancer - or should it?

As a nation who refers to weighing more than our ideal body weight as a 'common' and some what 'normal' condition, we're often guilty of overlooking the health risks associated with an accumulation of excess body fat and as a result, fail to acknowledge the detrimental impact obesity - a serious and potentially life threatening medical condition - can have on the next generation.

Although manufacturers are partly to blame for the creation of convenience foods and sugar fuelled treats, we, as parents, have a responsibility to ensure that our children remain as healthy as possible on both a physical and psychological level in order to prevent them from falling victim to a medical condition that is growing increasingly more common throughout the UK - a medical crisis that will continue to deteriorate if our nation fails to address the seriousness surrounding it.

As a health and nutrition professional, I am truly saddened to see headlines such as 'sweets a slow poison to kids' not only because of the realism of the obesity crisis we face, but because despite the implications obesity is renowned for, we continue to put our children's - and our children's future children - health and life at risk by feeding them the wrong food and drink sources.

I understand that healthier alternatives may appear to be more expensive and time consuming in comparison to energy dense junk food, and I understand that kids will be kids, but please take a step back and think about the short and long-term health effects associated with the food that you chose to feed your children. Why? Because as drastic as it may sound, opting for the wrong dietary options has the ability to slowly poison your children via fat and sugar and as a result, can not only lead to obesity, but a multitude of potentially life threatening health conditions such as cancer, diabetes and heart disease to name but a very few.

Don't allow your children to resemble the alarming statistics that reflect our country's obesity crisis and most importantly, don't allow your children's children to grow up convinced that it's ok to be overweight. We have the opportunity to ensure a healthy future for all generations. Let's take it.