I received an email this week from a reader who was curious to know what my ideas about weight loss are. Now personally I have quite strong opinions about weight loss, and the pressure that society puts on women to look a certain way. A member of my family has struggled with depression and an eating disorder, and watching her go through what she has gone through has really opened my eyes to a few things. So here are my thoughts on health, fitness and weight loss…
Understand that you are unique. Your mind, your body, your soul and your lifestyle is your own. What works for other people will not necessarily work for you. Once you understand this, you will understand the need to do what feels right for you. No more unfair comparisons. You are not the other women in your life, or the celebrities/personalities that you may be inspired by. Learn to listen to your body, because it will tell you what you need. It will tell you when you need to slow down, or when you’re capable of pushing yourself a little further. It will tell you what sort of foods you really need to be eating.
Realise that being healthy is more important than being ‘skinny’. We are not all designed to be a size 0. Some people have the frame and structure to be that small and this is beautiful on those who carry this naturally, but a lot of us don’t. It’s more important to focus on health and well being, rather than losing weight and being a certain size. We each have a certain weight range that our body should sit at. Your BMI (body mass index) is an interesting tool to see where you might be at. Again, this is a general calculation and may not be useful for everyone. You can be healthy or unhealthy at a size 0, a size 8, a size 12, a size 16. Remember that being happy and healthy is far more important than being a certain size. You are not the size of your jeans or the number on a scale.
Write things down. For a week, write down everything you eat and all of the exercise you do. At the end of the week go back and take a look at what you’ve done. How much of what you’ve eaten has provided you with energy, nutrients and other good stuff? How much water have you managed to drink? How much exercise did you do? This week is a good starting point to see where you need to make some changes.
Think about food. For most of us, what we are eating and what we should be eating are two different things. How many of us eat a perfectly balanced diet of fruit, vegetables, meat and wholegrains? It seems hard, but it’s really not. Here are some good tips to remember:
> Eat breakfast! This is honestly the most important meal of your day. It is the perfect way to start your day off on the right foot. If you eat a healty and filling meal for breakfast, it will stop the mid-morning hunger and help you make healthier choices at lunch. It will also kick-start your metabolism, and provide you with the energy you need to get through the hardest part of your day. (at least for me, I hate mornings!)
> Fit your fruit and vegetables in where you can. Have fruit with your breakfast. Order a side salad at dinner or lunch. Ask for extra salad in your sandwich. It’s easy to get your fill of fruit and veg if you sneak it in to meals you’re already having.
> Be prepared. I have a busy lifestyle, and I find if I am not prepared and organised as far as food goes, all of these rules will fall by the wayside, and I will slip into buying something unhealthy because it’s fast and it’s “easy”. Think about what you’re going to eat that day either that morning or the night before. If it’s easier for you, write yourself an eating plan. Keep healthy home-made meals stored in the freezer for those nights where you just do not have the time.
> Snack right. If you’re going to snack in between meals try to make healthy choices. Fresh fruit and nuts with lower fat content are good options. Try to keep a bottle of water near you at all times, to sip on throughout the day. For some reason I find it easier to drink out of a large water bottle with a pop top lid. Don’t ask me why, but it works for me!
Design a workout routine that works for you. Going to the gym works for some, and not for others. Personally I try to do the majority of my cardio work outdoors where I can. (But I am lucky enough to live in a mild climate where it is possible to get outdoors nearly every single day of the year.) Do things that you enjoy, and don’t try to force yourself to do things you hate. You’re more likely to stick with it, and actually do the exercise if you’re doing something you like. Try a few different things before settling on a routine. Remember to mix it up though, because your body can adapt to what you’re doing. Focus on being healthy & strong, rather than wanting to lose weight to be a certain size. It’s such a great feeling when you get yourself to the point where you know you can go a little further or push that little bit harder. Exercise is good for us in so many ways. It will help clear your mind, relax you and give you more energy.
Spoil yourself. I do not believe in restricting yourself in any way. I think the more you tell yourself you can’t have something, the more you want it. But we need to make smart choices. If you get a craving for something, stop and think about it for a minute. Do you really want it, or is it just a side effect of something else? Is that chocolate bar really what you want, or have you just had a crappy day and want to indulge? Either way it’s fine, as long as you take responsibility for what you’re doing and what you’re consuming. Spoil yourself in moderation, and you will enjoy it far more than if you constantly indulge and feel guilty for it.
At the end of the day, none of us are perfect. And we will never be “perfect”. But we can be healthy, and happy and strong. I personally think it’s very important for the next generation of women (including my daughter) to grow up in a society that encourages self belief and the appreciation of beauty that comes in all shapes and sizes.
