Unlocking the secrets of weight loss

If you have read my blog will know I have struggled with weight loss over the years whether it’s a lack of motivation or simply not having the will power to succeed! It’s been a long  and painful journey!

As a child born in the 60s the food I ate at home and school was very different to what is available today, my Mum was a different generation and looking back there was not the nutritional awareness or variety that we have today of food types and diet.  Whilst the food was wholesome, I think back of the staple school dinners of pies, minced beef cobbler, vegetables and sponge puddings with custard I ask myself – was it really that healthy? My generation always ate school dinners and likely Mum cooked dinner in the evening when Dad came home from work. Perhaps by today’s standards of school dinners ours  were better but perhaps not as balanced. The food we had when I was a child was mainly cooked from scratch it wasn’t the over processed and fast food of recent years. Of course school dinners are a whole other issue #jamieoliver  #schooldinners and not a topic for today’s blog 

In my days of school, food and nutrition was not a subject that was widely available. PE or games was doing the activity not Learning about how the body works or responds to exercise and nutrition. Nowadays there is the option to learn more but should more time be spent in bringing these subjects into the general curriculum?

Of course Mum gave us a balanced diet at home but was it as healthy compared to today’s standards and have those bad eating habits developped through childhood lead the way to weight gain?

My Mum often says that she survived her pregnancy on chip butties as she could not tolerate other foods. I now know that did not help me in my body make up and the way I respond to food.

So how are the secrets to weight loss actually unlocked? Interestingly in his book The Obesity Code Jason Fung explores calorie deception, the new model of obesity what is wrong with our diet and the solution (amongst other aspects)

As a failed dieter and someone whose weight has gained after each relapse I can relate totally to his writings. My weight has steadily gained and in the last few years where my work has be come exceptionally stressful I can see the impact that has on my weight. I do now go  to the gym but only 2/3 times a week – This is not ideal but an improvement on not doing anything! No exceed isle is where I’d fallen to 6 months ago when my stress levels meant I could not be bothered to do anything. I don’t overreat, my diet is healthy but I can’t seem to kick start that weight loss. 

On Monday TOH and I decide to break the code with the suggested intermittent fasting. Monday was a total fast day and I have to say I was pleasantly surprised. I did it, it wasn’t as difficult as I thought it would be! Tuesday I ate simply and to suggestions in the book and today Wednesday is another fast day. Ideally Friday I should fast too but I have a work BBQ so maybe just an evening meal! My aim is to try to follow the plan for 4 weeks doing the 36 hour fast protocol, i.e. fasting on 3 days a week to reset my homeostasis, my insulin levels and my body! Watch this space, please send your positive energy to my for success and I will report back to you!

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Staying focused

Can anyone explain to me why it’s so difficult to have that memento and stick to something? I seem to fail continuously at this whether it’s sticking to a diet or going to a gym. The sad thing is I know I’m doing it yet it keeps happening and I do want to get fit and lose weight! 

Perhaps I have an underlying desire not to succeed and it is much easier to fail. My excuse is my work. I have a very pressured job. I’m always bringing stuff home to do sometimes I do it sometimes I don’t but it sits there mocking me and consequently I don’t go to the gym and then feel guilty! That then spirals into what’s the point!

I have a 10 year old and she does so many things after school and weekends I find I don’t have time and come 9pm I am winding down. On the odd times I have taken her with me she is happy to wait for me if I do a spin class or activity. 

I need to lose a good 40 pounds but I think  the answer is locking me up. I want to see results in weeks though!  

I need my own personal trainer! Vinnie Tortorich are you free! I need the worlds angriest trainer to yell at me! 

I have read loads of books and understand the healthy living approach , no sugar no grains, paleo approach and I love the food. I confess I have had some chocolate this week and for the first time in ages pizza! I was persuaded by my daughters friend to get a dominos. Not only did it cost the earth but it was revolting. I genuinely felt sick, bloated and had a headache afterwards. It didn’t even taste good! 

What is the secret of success and being able to stick at something? Perhaps I believe I will fail at the outset and it’s one of those self perpetuating cycles 

Feeling fed up!  

 

Why ketogenic?

The whole idea of a ketogenic diet sounds so appealing. To be in the state of ketosis when your bodily fat is being effectively consumed from within is something that I would imagine all of the overweight people would hope to achieve. It’s almost like creating your own science project and you are the project. The extremes of it is what worries me, the need to check urine samples and some even go so far as blood samples to see if their body is in the state of ketosis. It’s all going a bit far for my liking and maybe though it’s why I am a failed dieter as I will not go the extra step and have the single mindedness to pursue this dream.

The whole paleo, Banting NSNG is appealing as of course their diet, in my opinion (theirs may differ) is ketogenic.

You do need the right tools though to be successful. Obviously firstly is frame of mind and with that comes determination and self belief, we can all diet it’s not rocket science – just eat less! Also we need to have the right foods available to us and to plan our menus for tasty and satisfying food that once eaten will not cause us to waiver! Sometimes that is of course easier said than done.

I have found that I am most successful when dieting if I record what I eat and initially check quantities as guessing portion size can sometimes be haphazard. To this end the wonderful app My Fitness Pal (MFP) is very useful and once you have stored your favourites on it you will find you can add your daily foods simply and sometimes just by scanning the bar code. Recipe creation is easy too, though not so easy to amend a recipe once created!

My failure to date has been not correctly measuring my quantities and recording my foods – well and of course eating the wrong foods!

I have also discovered a great website that actually works out for you on a ketogenic basis what your protein carbohydrate fat intake should be! As the app MFP gives you a breakdown of these ratios in food they both work together really well. Here is the site:

http://keto-calculator.ankerl.com

Or you can try:

http://www.ruled.me/keto-calculator/

For the next week I am going to use the MFP to track my success and monitor how closely I am following the suggested ratios and what the results for me are.

I am also conscious that I don’t drink enough water. I probably have only 4 drinks a day, MFP enables you to record your drinks too so I need to make use of this and record!

Exercise is another issue, you can record what you do on MFP so it’s a really handy app to have!

What is your body fat percentage? These pictures help you to have a rough guess

Fat bombs!

Shared from Howikis

Make a fat bomb for your weightloss
Edited by Ian Gabriel T. Tolledo, Maria, Lynn, Marian Raquel F. Roncesvalles and 2 others

Fat bomb: What is it and how does it work?

1. Fat bombs are snacks/foods which contain high concentration of fat.
Oftentimes, fat bombs are consumed by people who are on a low-carb diet, which prompts them to eat fat bombs as an alternative.

2. Ultimately, fat is our body’s main source of energy, it is the preferred fuel for human metabolism.
Actually, people only require minimal amounts of glucose (sugar), most of which are supplied by our liver regularly.

3. Fats are essential nutrients for a healthy body.
Our adipose tissue (stored fat), gives cushioning and insulation to our body’s internal organs aside from protecting nerves and moving vitamins throughout the body.

4. It may surprise you, but fat is our largest reserve of energy available for any activity.
Fat is stored automatically by our bodies when we consume more calories than we should. Ever wonder why fat was more desirable than a slim body during the ancient times? Because come winter or famine, those fat reserves can be used to nourish the body.

5. People prepare fat bombs for diverse personal reasons, some of those reasons are:

Extra energy during an athletic activity.
Energy source when dieting.
Alternative snack option.
Leisure and fun (for some)

6. If properly used and consumed, fat bombs can help greatly in losing weight, maintaining overall health, or holding your carb and protein cravings at bay.

Chocolate fat bombs
These are the most common kind of fat bomb, and if you’re new to this, I suggest you try this recipe first.

Ingredients
3/4 cup melted coconut oil
150g melted salted butter
60 drops liquid Stevia
150g almond butter
50g cocop
Cayenne Pepper (optional) FYI – spicy food makes you sweat more, and aids when you’re dieting.

Instructions

1. Stir all ingredients in a big bowl, making sure that it is all mixed well together.

2. Put the mixture into small cake holders (cupcake, muffin, etc).

3. Put into the freezer for half an hour.

You can also keep your fat bombs in the freezer if you want.

This batch’ content would be 91 percent fat, 5 percent carbs and only 4 percent protein. Of course you could try putting other ingredients that you want in the mix. Some suggestions are nuts, cream, honey, vanilla extract, cocoa nibs from cocoa plants, dried fruits, etc.

From me! I made some fat bombs yesterday. Just to see what they tasted like. The recipe I used was a bit different

Ingredients:

185 grams coconut oil
50 grams nut butter (almond or macadamia)
4 to 6 teaspoons xylitol or equivalent sweetness using stevia (sweeten to taste)
3 tablespoons unsweetened cocoa powder
125 grams unsalted butter
pinch of salt
1 tablespoon vanilla extract/essence
Method:

Melt all ingredients together in a pot. I left the nut butter till last to create a swirl effect.
Cool mixture slightly and pour into ice-cube trays or silicone moulds.
Put into freezer to set for a few hours.

My problem was I used salted butter as its all I had so the bombs tasted a little salty and the almond butter was probably a bit old and didn’t melt and stayed in a lump so I had to remove it. Once frozen the coconut oil rose to the top and doesn’t look to nice! I will persevere and adapt the recipe and maybe check out the Banting site for some more details. I think maybe some double cream would be nice or maybe the first recipe on this page as not so much coconut oil! TOH had a couple and found them quite filling!