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Mumstown FREE Weight Loss Group

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Mumstown FREE Weight Loss Group

Postby admin » Fri Feb 10, 2017 2:29 pm

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Ok gals, this is it! Our guide to helping you lose weight and feel healthier and better about yourself. Whether you need to lose a little weight or a good amount of weight (like I currently do) don't fret, we can all help each other and we will reach our goals.

Dave Kavanagh is our health expert who is going to guide us all through this process.

Dave is going to post some tips below about keeping a food diary, increasing water intake, doing a little exercise to start off before building up and how to plan for being healthy (i.e. Not buying loads crisps and bikkies in the shop!). If you buy healthy, you'll eat healthy!

I'll be first to start off with my Goal.

I'm Siobhan and my goal is to lose 2.5 stone

I am aiming to get back to my pre knee injury weight. I know I've put on alot of weight but instead of getting upset, I am getting active and doing something about it. A long road ahead but together, we can spur each other on.

Re: Mumstown FREE Weight Loss Group

Postby Financial Companion » Fri Feb 10, 2017 4:39 pm

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For the day that's in it, something to consider as a starting point:

Grocery shopping today? The single, most important part of any weight-loss journey, is the food and drink you buy. If you don't buy the crap (that you already know is crap, despite all the excuses for buying it, "in case anyone pops in for a coffee", "just so I have something for the kids", "I'll get it just to have but I won't touch any myself" etc., etc.!) then you can't eat/drink the crap. Make a list before you go. Don't shop while hungry. Include in your shopping plenty of healthy options that you can put together during the week, for main meals and snacks. Plan to do something you'll enjoy with money you save by not buying biscuits, cakes, crisps, fizzy drinks etc., like go for a massage or a manicure.

Have a great (healthy) weekend ;-)

Re: Mumstown FREE Weight Loss Group

Postby Amber » Fri Feb 10, 2017 4:42 pm

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Hi im amber ! Id love to lose a stone by june! Im curently breastfeeding and swear im hungry alll the time lol to often i reach for the quick fix rather then the good food. Hoping the weigh ins will give me more drive to plan ahead nd start eating better !

Re: Mumstown FREE Weight Loss Group

Postby munchin » Fri Feb 10, 2017 5:20 pm

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Hi all Munchin here.
I'd love to lose 2 to 2.5stone. I did get to my goal almost 2 years ago but have let a lot of it creep back on my. Have my notebook at the ready.

Am hoping in group format I'll stick with it and get weight off and keep it off

Thanks Mumstown and financial companion

Re: Mumstown FREE Weight Loss Group

Postby admin » Fri Feb 10, 2017 6:23 pm

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Great stuff, welcome aboard Amber & Munchin :D

Are you drinking loads of water? One thing you can do easily is switch fizzy or sugary drinks for water. One simple thing like that can make a difference.

And make sure to snack in between meals to keep your metabolism up and also, you won't be starving then and won't be as tempted to eat sugary foods.

Please let us know how you're getting on!!

And if you would like some recipes or snack ideas, let us know

Dave - can you give us some suggestions for mid-morning snack, afternoon snack and evening snack?

Best of luck!!!

Re: Mumstown FREE Weight Loss Group

Postby admin » Fri Feb 10, 2017 6:25 pm

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As well as eating well, we all need to do some exercise. Walking is a good one to start with.

I am going for a walk on Saturday afternoon on Laytown Beach if anyone wants to join me.

I'll be walking from beach entrance at The Coast Tavern up towards Bettystown and back. I am thinking of heading off around 2pm.

Anyone is welcome to join me :D

Re: Mumstown FREE Weight Loss Group

Postby Sabbi » Fri Feb 10, 2017 6:50 pm

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I got a shock when I weighed myself. I knew I had put on some weight but I had no idea I had put on so much.

Even still, despite how upset I am by my weight, sometimes I am tempted to have a biscuit or cupcake (my daughter was having one today and I knew it would be delicious!) but I just thought to myself 'How will I feel when I go to bed tonight if I eat that' and the answer was, 'bad'. So I didn't have it and now, a few hours later I am so glad. It wouldn't have filled me up. It would have just made me feel guilty.

Every time I'm tempted, I am going to think about how I will feel if I give in and eat sugary foods.

I have a good chunk of weight to lose and I am so unhappy with myself right now and I know if I stick to this, I will be so happy with myself.

I will be wearing jeans that currently do not fit me.

I will feel lighter, better, healthier and happier.

So its Friday night and I usually eat crisps and chocolate on Friday night. But tonight, I'll have a little popcorn instead. Home made, low fat popcorn with no butter! And maybe a small glass of wine. Just one or two though.....

Trying to stay strong!!!

Re: Mumstown FREE Weight Loss Group

Postby susied80 » Sat Feb 11, 2017 12:57 am

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Hi My name is Susan. For me it's not so much what its says on the scales but more how I feel in my clothes! At the moment I am kidding myself trying to squeeze myself into my ill fitting clothes!
My diet is horrendous and the more annoyed I get, the more I comfort eat!
I want to be fit ans healthy to keep up with my spritely 3 year old twins and want to be a good role model for them too!
I am ready to do this! Good luck everyone! :D

Re: Mumstown FREE Weight Loss Group

Postby happymumblemum » Sat Feb 11, 2017 9:23 am

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Hi all HMM here aka Kay.
After resisting all this weight loss stuff over the years as I'm gorgeous anyway :-)I realise actually I'm quite fat!!!

I want to loose at least 3 stone. A stone for each baby !!

I love love food, love treats, hate the word diet , don't drink enough. Work late and
eat late. Don't excersise apart from horizontally ;-).

Dave your and my work is cut out for us with me !!!

Look forward to this.

I think I'm around 15 and half stone and 5 foot 10

Re: Mumstown FREE Weight Loss Group

Postby Financial Companion » Sat Feb 11, 2017 11:35 am

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I've never shied away from a challenge HMM ;-)

So, with some of the groups I've been helping in this area in the last few years, we usually kick off with a meeting that allows me to outline a few helpful points, dispel a few myths and give people some of the tools to be able to motivate themselves going forward. I know some people will be able to get down to the Bagel Bar next Thursday but I'm aware that most people on here will not, so I will try to post in a way that helps people going forward.

A few starting points. People will have various different reasons for wanting to lose weight. The aim should include being healthier and a little fitter, giving your heart and lungs the best chance to function efficiently.

Once you decide to start making changes, be aware that it is long-term sustainable lifestyle changes that will give you the most effective results. Diets do not work. Any drastic change to your usual habits is not sustainable and will most likely leave you back at square one. Don't expect to lose in 6 weeks what took 10 years to add. If you make one change per week, that is 52 changes in a year. This is not a TV show so we are not aiming to show 3-4lb weight losses every week. Remember, 1/2lb per week is almost 2 stone in a year and if you lose it this way, you are far likelier to keep it off.

A point worth being aware of (which also explains why sometimes someone can lose a large amount the first week and then little or nothing after that). You are not a weight, you are a band of weight that fluctuates up to 3-4lb each day. It takes between 24-72 hours from ingestion of food to expulsion of waste, so whether you like it or not, you are carrying around 3-12 meals of waste at any given time. A sudden "healthier" eating plan just means you are still expelling waste but not replacing it as much, hence the sudden weight loss in the first week (and the same with any fads that suggest you practically starve yourself for the first few days).

The first thing to do to kick off a healthier lifestyle, is to keep a detailed, honest diary of every bit of food, drink and exercise. Don't just put "chicken, potatoes and veg", instead list "1 boiled chicken fillet, 5 baby potatoes baked, 2 tablespoons carrots and 3 tablespoons peas". Instead of "tea", list "large mug of tea, 1/4 milk, 1 sugar" etc. We can try examine some of the diaries going forward and make some subtle, slow changes.

It takes a deficit of approximately 3,500 calories to burn a pound of body fat. So to achieve half of that, it is only 250 calories per day. This could be achieved by cutting out a slice of white bread with butter and walking for 20-30 minutes. Don't try to change too much in one go.

I'll cover a lot more over time but hopefully this gives a flavour of things.

Have a great (healthy) weekend.

Dave.

Re: Mumstown FREE Weight Loss Group

Postby Sabbi » Sat Feb 11, 2017 1:18 pm

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Right so, I am off for a walk at 2pm from Laytown beach if anyone fancies it. My knee as its still healing after surgery so I won't be running but I think a good walk will help get the juices flowing!
As the saying goes

'Sweat is your Fat Crying!!'

Bring it on.....

Re: Mumstown FREE Weight Loss Group

Postby happymumblemum » Sat Feb 11, 2017 1:29 pm

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Thanks Dave great post !!!

Working all weekend, not easy coming in starving at 11 /12 pm. Hopefully you can come up with some tips for that for me. I am leaving at 4.30 usually..never hungry enough at lunch to eat big :-( and then busy up till leaving so never eat properly :-(.

Any one on here member at energie fitness who'd fancy meeting for a class or something ?

I'm a member 4 years and shamefully have only ever used the pool !!!!

Re: Mumstown FREE Weight Loss Group

Postby Sabbi » Sat Feb 11, 2017 2:28 pm

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Oh dear God!!! Just got off the beach and I think my legs may be frozen. Time for a skinny latte to defrost!!!

Re: Mumstown FREE Weight Loss Group

Postby Haileysmum » Sat Feb 11, 2017 3:07 pm

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Hi Everyone, I would like to lose one stone ideally but would be happy with anything over half a stone as I feel my clothes are tight around the middle- I carry all my excess weight around my tummy.( i feel I look 4 months pregnant and fear someone asking me when im due :oops: )

Looking forward to all your tips Dave :D

Re: Mumstown FREE Weight Loss Group

Postby happymumblemum » Mon Feb 13, 2017 9:53 am

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Right everyone today is my first official start !!!

Getting my notebook today and I'm away.
Heading down to old bridge now with the dog for a walk and I've had an egg and orange for breakfast.
Usually skip break or eat 3 slices toast white.

Re: Mumstown FREE Weight Loss Group

Postby Financial Companion » Mon Feb 13, 2017 10:23 am

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Name:
17/02/2017 24/02/2017 03/03/2017 10/03/2017
Height
Weight

Neck
Shoulders
Chest
Stomach
Glutes
L Thigh
R Thigh
L Upper Arm
R Upper Arm

Above is an example of how you can track your progress. Just make sure that you take measurements in the same way each time (same part of stomach etc.) and for weight, try compare same time and circumstances each time. E.g. if you weigh yourself at 8am before breakfast and wearing t shirt and shorts, then make sure that is how you do it each time. You can lose a pound of body fat and the scale can show you as 1/2lb heavier on occasion. This will not matter in the longer term as you can then see proper results. Don't fool yourself into thinking "I'll weigh myself on Fridays so I can relax the weekend and "enloy" it. You are only undoing any good work during the week. I'll cover this in more detail.

Happy Monday ;-)

Re: Mumstown FREE Weight Loss Group

Postby happymumblemum » Mon Feb 13, 2017 11:31 am

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Hour walk done :-)
Dog thinks all his Christmases have come at once.

Came back starving. But actually probably thirsty so I'm drinking a pint water.

Re: Mumstown FREE Weight Loss Group

Postby Sabbi » Mon Feb 13, 2017 11:47 am

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HMM, did you have anything else with the egg and orange? I'd be starving if I just had that. I'd probably have the egg on some toast!

This may be why I am the way I am!!!

It was tough walking in that weather yesterday - I thought the wind was going to blow me away at one stage when I was walking around the beach. But glad I did it!!

Did ye all have porridge this morning?? :lol:

Re: Mumstown FREE Weight Loss Group

Postby Financial Companion » Mon Feb 13, 2017 12:07 pm

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I had my multi grain porridge with blueberries and orange segments and 2 boiled egg whites.

Breakfast really is an important meal. You've woken up and your body will detect if there is no fuel coming in within a reasonable period of time and if not, effectively tighten its grip on reserves. One of the keys to assisting metabolism is to eat small and frequent. A mid-morning snack of a banana, boiled egg-white or handful of nuts and raisins (not salted!). Is good and it will also help you to not be too hungry at lunchtime and make bad choices. Aldi do little pouches of nuts and berries at the checkout for about 55c. They're handy for carrying around. I usually boil a few eggs and then have one as a snack (just the white) when needed. They have 5-7 grams of protein and very few calories. Similarly, in the afternoon, have something light. Once dinner is finished, just keep water handy as this is where most people fall down, eating too late and eating to satisfy cravings, not hunger.

Re: Mumstown FREE Weight Loss Group

Postby Sabbi » Mon Feb 13, 2017 12:18 pm

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What would be a good evening time snack Dave?

We usually eat dinner around 5pm and if I go to bed at 10pm, I would need to eat something around 8pm.

I sometimes have a small bowl of Shreddies - how's that?

Re: Mumstown FREE Weight Loss Group

Postby Financial Companion » Mon Feb 13, 2017 12:38 pm

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Yeah, dinner at 5pm would certainly leave you a little hungry later on. The main thing is to keep it light. It could be a little tuna on wholemeal crackers or ryvita. An egg white omelette with smoked salmon and peppers. Even some muesli with fruit. You can even have some options prepared like tuna, pasta and sweetcorn or cherry tomatoes in a tub in the fridge. (Wholewheat pasta). I try to have dinner about 7 ish so that I won't need anything else after that but if circumstances don't permit that, then something light. It goes back to the planning when shopping so that you will always have options on hand.

Re: Mumstown FREE Weight Loss Group

Postby Sabbi » Mon Feb 13, 2017 12:49 pm

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#weightlossgoals

I am so hoping to be wearing this dress for Mother's day again this year. This was me in it last year - over a stone and a half lighter than I am now.

This is my motivation!!!!

Image

Re: Mumstown FREE Weight Loss Group

Postby Sabbi » Mon Feb 13, 2017 12:50 pm

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Our children all do training so dinner needs to be quite early in our house.

I used to eat Ryvita all the time, haven't bought them in ages. They are going on my shopping list today, And Granola, I love Granola but haven't had it in ages either!

Re: Mumstown FREE Weight Loss Group

Postby Denise91 » Mon Feb 13, 2017 2:04 pm

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Good luck everyone. I cut down the amount of chocolate and sweetsI used to eat and I can manage my weight quite well now. I eat alot of eggs and I use a George Foreman grill for cooking meats, its great at taking all the fat out. I eat alot of chicken and put spicy seasoning on it to make it tasty. When cooking chicken and pasta I use loads of veg and I do not use jars of sauce, just plain passata and a tin of tomatoes. I use spices to give it some flavour. There can be alot of sugar in jars of sauce so be aware of that.

I use wholemeal pasta too. tastes the same and has more fibre.

I would also recommend everyone to drink at least 2 litres of water a day. And make sure to sip the water all day long, don't down a full glass every few hours. Slowly and steadily is best way

Re: Mumstown FREE Weight Loss Group

Postby happymumblemum » Mon Feb 13, 2017 2:44 pm

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Yeah I was a bit hungry but not too bad. I knew I'd be eating a bit of bread at lunch so didn't mind.
Usually skip breakfast so anything was good.


Dave my work means I miss Dinner so I'm eating at crazy o clock. Sometimes midnight.
I don't really have time to eat past 1 o'clock so I'm starving by evening and grabbing whatever I can find ....any tips.( no time to eat at work either other than a nibble)

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