Sunday, 9 January 2011

The Big Momma Challenge 2011: week 2

Week One was quite difficult for me, and I spent most of the week trying to readjust to going back to work after a two week break and getting back into a normal eating schedule. Instead of grazing all day I am now trying to keep to strict mealtimes. Not easy, but I'm getting there. As a result I haven't lost any weight this week, but also I haven't gained any either and for the first week that'll have to do.

After relaunching The Big Momma Challenge last week, there is now a little group of us doing it:

Very Bored In Cataluyna

I've found the support of other bloggers to be crucial in keeping going. For me, having to declare our progress and then also offering tips, support and encouragement makes it so much easier.

If you'd like to join in, please do - the more the merrier. There is no diet plan - this is not a diet it's a commitment to choose a healthier lifestyle - and you do it your way. You decide what your targets are and how you are going to reach them and then blog about it, or just leave a comment each week to say how you're doing.  If you do blog about it, please link to my blog in your post and then add yours to the linky below. 

I watched an interesting BBC programme the other day about achieving a healthy weight. 10 Things you should know about losing weight gave tips about the best ways to lose excess weight, which after all is part of having a healthy lifestyle.  It's worth watching if you get the chance as all of the points are examined and explained in more details,  but if not I'll summarise the main points here.
  1. Don't skip meals. Our brain is hardwired to search for high fat, high calorie foods if we miss a meal;
  2. Use a smaller plate. The simplest of ideas, but if you change your dinner plate from a standard 12" plate to a 10" plate you are likely to eat up to 22% less food;
  3. Making lots of small changes in your calorie intake will result in a big change overall. Seems obvious but it went on to explain that if we choose the low calorie option of our favourite foods we will see a massive decrease in our calorie intake, e.g. a coffee with skimmed milk instead of a creamy cappuccino; a thin crust margarita pizza instead of a deep pan pepperoni, and so on;
  4. Don't use the excuse that you have a slow metabolism. You probably don't, you are just kidding yourself about the amount of food you are eating. This was tested with a woman who felt she just couldn't lose weight no matter what she did, but it turned out she was conveniently 'forgetting' some of the foods she was eating on a daily basis and was also underestimating her portion sizes.. A very interesting experiment;
  5. 10% more protein in your breakfast will keep you fuller for longer and can mean you'll eat a smaller lunch.  There is a hormone in lean protein (PYY protein) that triggers a message to the brain that switches off your urge to eat;
  6. Soup keeps you feeling fuller for longer. It stays in the stomach for longer that solid food, therefore keeping the hunger pangs away;
  7. Our brains are hard-wired to look for variety in food. The wider the choice the more you will eat, so avoid buffets and meals where you have to choose food from a selection;
  8. Dairy calcium helps the body to excrete fat more efficiently. So, low fat dairy may help you absorb less fat from your food;
  9. Your body continues to burn calories long after you have done even moderate exercise.When doing exercise your body burns carbohydrates, but after the exercise has finished and the carbs have been depleted your body burns fat;
  10. You don't need to join a gym to burn off extra calories. Small changes in your daily routine can significantly increase the amount of calories you burn. Just stay active: take the stairs instead of the lift; get off the bus/tube one stop earlier and walk the rest of the way; meet a friend for a walk instead of lunch.
Good luck this week!