Weight loss motivation quotes

Sometimes we all need a little pick me up to keep going with our weight loss efforts. If you’re having a tough day, or simply looking for a quick motivational boost, you may find the following inspirational quotes helpful.

1)      Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.
Thomas A. Edison

2)      If you wish to grow thinner, diminish your dinner.
Henry Sambrooke Leigh

3)      Skinny cooks can’t be trusted.
American Saying

4)      The rest of the world lives to eat, while I eat to live.
Socrates

5)      Take twice as long to eat half as much.
Anonymous

6)      Gluttony is an emotional escape, a sign something is eating us.
Peter De Vries

7)      Your body is the baggage you must carry through life. The more excess baggage, the shorter the trip.
Arnold H. Glasgow

8)      Feed sparingly and defy the physician.
James Howell

9)      Never, never, never quit.

Winston Churchill

10)   The tragedy in life doesn’t lie in not reaching your goal. The tragedy lies in having no goal to reach.

Benjamin Mays

11)   Success is not final, failure is not fatal: It is the courage to continue that counts.

Winston Churchill

12)   Every accomplishment starts with the decision to try.

Anonymous

13)   Success means having the courage, the determination, and the will to become the person you believe you were meant to be.

George Sheehan

14)   Don’t wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.

Mark Victor Hansen

15)   Motivation is what gets you started. Habit is what keeps you going.

Jim Rohn

16)   Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice.

Wayne Dyer

17)   Little by little one walks far

Peruvian Proverb

18)   You can’t cross the sea merely by standing and staring at the water.

Rabindranath Tagore

19)   The greatest barrier to success is the fear of failure.

Sven Goran Erikkson

20)   Striving for success without hard work is like trying to harvest where you haven’t planted

David Bly

Healthy snack swaps which will allow you to have that snack and still lose weight

Eating small, regular meals can really help to boose your metabolism and weight loss by keeping your blood sugar levels stable throughout the day and keeping the munchies at bay so you don’t overeat. But if you don’t know which foods to choose, snacking can be the undoing of your weight loss program.

Choosing calorie dense snacks that are high in fat or sugar may be satisfying in the short term but they are quickly digested and won’t keep the hunger pangs at bay for long. So instead:

• Choose foods that are high in fibre and nutrients such as wholegrains, fruit and raw vegetables, proteins and low fat dairy so that you’re not just filling up on empty calories that have no nutritional benefit.
• Include “good” or low GI (glycenic index) carbohydrates such as oats, wholegrains and nuts which won’t make your blood sugar levels spike and trigger cravings.
• Add in small amounts of high fibre and “slow release” foods such as protein, monounsaturated fats and omega-3 fatty acids which are good for your heart and will take longer to digest and keep you feel satisfied for longer (for example, lean meat, eggs, nuts and seeds, avocado and olive oil).
• Choose low GI fruits such as cherries, grapefruit, strawberries and oranges and kiwi fruit

Be sure to take your time eating your snacks rather than wolfing them down in a few seconds and keep each snack to 100 to 150 calories -for example, have a cup of soup instead of a whole bowl.

Here are some ideas for swapping sugary, high fat snacks for healthier alternatives.

1)      Fizzy drink for 100% fruit juice or 100% fruit juice with fizzy water

2)      Full fat milkshake for semi skimmed milk or homemade smoothie

3)      Crisps/potato chips for breadsticks with low fat cream cheese or unsalted rice cakes

4)      Sweets/candy for fruit juice ice cubes or dried fruit like raisins and sultanas

5)      Chocolate bar for a handful of nuts or a banana

6)      Cookies for unsweetened popcorn

7)      Biscuits for oatcakes

8)      Cake for English muffin with low fat spread or plain raisin bread

9)      Ice cream for frozen low fat yoghurt or fresh fruit and yoghurt

10)   Pain au chocolat for thin pancakes with fruit

11)   Croissant for a crumpet with a thin layer of jam/jelly

12)   Chocolate spread on white toast for Mashed banana on wholemeal toast

13)   American style pancakes and syrup for scrambled eggs on wholemeal toast with a grilled tomato

14)   Sugar topped cereals for porridge with blueberries

15)   Fried egg sandwich for beans on toast

16)   Bacon sandwich for mushrooms on toast

17)   Chocolate mousse for low sugar jelly

18)   Carrot Cake for Fruit salad

19)   Sweet puddings for a fruit scone with low fat spread and jam

20)   Fruit pie for fruit crumble with oat topping and a couple of dessert spoons of low fat custard.

Losing weight as a family can be a fantastic way of boosting your weight loss motivation and helping you stick to a diet and exercise program.

Being overweight often runs in the family, not only because of inherited genetic factors but also because the example set by parents has a powerful influence on theeating and exercise habits of children.

Children who have overweight parents (and in particular an overweight mother) are more likely than other children to be overweight themselves. They are more likely to enjoy foods that are high in saturated fats and sugars and to eat less fresh fruit and vegetables than children of a normal weight. Plus they are likely to be much less active than the average child.

Becoming healthier and more active and trying to lose weight as a family is a worthwhile goal in and of itself, but knowing that the lifestyle changes you are introducing and the positive example you are setting are also benefiting your partner and children may give you the added motivation you need to stick to your diet program.

Here are just a few of the benefits of trying to lose weight together as a family:

• You’ll feel good about the fact that you’re doing something that will improve the health and well-being of your family and this in turn will reinforce your own positive feelings about the changes you are making to your own lifestyle.
• The fact that you are trying to make changes together and have a shared goal will bring you and your family closer together and allow you to forge even stronger bonds as you share the ups and downs of your collective weight loss journey.
• You’ll have a ready made support group, so you’re much less likely to feel isolated, left out or deprived while everyone else is tucking into things you know you shouldn’t eat plus you’ll be able to encourage one another when the going gets tough.
• Knowing that you’re setting a good example for the rest of the family will give you the added motivation you need to keep going when you are tempted to cheat.
• You can make preparing healthy meals and regular exercise a normal part of your family routine and something fun you all enjoy together rather than a chore or something you do on your own. You can even add an element of competition to spur you all on and give your weight loss motivation an extra boost!
• You’ll be less likely to lapse if you know that there aren’t lots of unhealthy snacks and other foods to hand.

Here are our top weight loss tips for embarking on a family weight loss program:

Set some short term goals

You and your family should be aiming to make lasting changes to your eating habits and  activities, so that you all learn how to manage your weight and adopt a healthy lifestyle on a permanent basis. Choosing some short-term goals and introducing a fun element of  competition may help your family to focus and succeed but as each member of the family will need to lose a different amount of weight and at a different rate, this should never be about who has lost the most or who has lost weight the fastest.

Increase activity

Children need to do between 60 and 120 minutes (one to two hours) of moderate to vigorous intensity physical activity every day. This can be one session of activity or a number of sessions of 10 minutes or more. Try incorporating activity into everyday life, such as walking or cycling to school or the office and leaving the car at home. Do activities together as a family, for example, going to the park and playing football. Help your children to choose more structured activities that they enjoy and encourage participation in after school clubs they are interested in joining.

Reduce inactivity

This may be a difficult task but try to cut down on inactive pastimes. Reduce the amount of time your family spends watching television or surfing the web. Try to limit this to less than two hours a day or 14 hours a week.

Involve the whole family

It’s important to get everyone to eat healthily and become more active so try to involve the whole family (even the ones who may not need to lose weight – they will still benefit from healthier meals and regular exercise). Make time to sit down together for meals and set a good example with the foods you eat and the activities you do. It will be challenging at first but your family will soon adapt to the new routine if everyone is supportive of the healthier lifestyle changes and committed to the goal of losing weight as a family.

Each person who has struggled to lose weight has their own story to tell. But they all have one thing in common. They don’t want to be fat any more. If that’s you take a moment to think about why you have struggled with your weight so far. The reasons why are often so obvious that most of us miss them completely. Have you been ignoring the signs or did you just drive past them entirely?

In this article I’m going to suggest simple four reasons why you may be overweight.

You’re not eating the right kind of breakfast

Research shows that people who regularly eat a nutritious breakfast tend to find it easier to maintain a healthy weight. If you eat breakfast and find yourself feeling hungry again two hours later there is a good chance that you are not eating the right kind of foods in the morning. Think about what you eat for breakfast on a typical day. Be honest. Is it high in fat, salt or sugar? Is it low in fibre? Is it nutritious or are you stuffing yourself with empty calories? Or worse still, do you skip breakfast altogether?

If you want to ensure you have the fuel you need to get through your busy day you should aim to include more complex carbohydrates in your breakfast. Foods that are high in fibre tend to fall into this category. Porridge oats are an excellent choice, and wholegrain and bran based cereals are harder to digest so it will take your body longer to break down these foods. The digestion process takes time and you will continue to feel full while your body is busy.  Most of us eat too little fibre and too much sugary food, particularly at breakfast and this is why we feel hungry sooner than we expect.

For more nutritious breakfast ideas that will help make you feel full of energy and keep the hunger pangs at bay check out the video below.

You’re not keeping yourself busy

Most snacking occurs due to boredom. We have all done it. Sometimes we are aware, sometimes we don’t even notice that we’ve munched our way through a big bag of potato chips. It’s not a good habit to get into and it’s hard to get out of. The best thing to do is to try to occupy yourself when you find yourself with time on your hands.  Play a card game, take a walk, read a magazine or start that new book you got for Christmas. I always keep a small book of crosswords or Sudoku with me to keep myself occupied. If you have a significant amount of time on your hands, try volunteering at a local charity, investing your time in a new hobby or joining an exercise class instead of pigging out in front of the TV.

You’re eating too quickly

It takes 10 – 15 minutes for your stomach to tell your brain that it’s full. Some of us eat our meal far too quickly, thus eating more than we actually need. Our brain has not had sufficient time to register the food we have consumed. Slow down. Listen to some relaxing music while you eat, or take the time to talk about your day with your family and friends between mouthfuls. By slowing down you will improve digestion and by the time you finish your meal, you will feel full and satisfied. Due to busier lifestyles, many of us are starving hungry by the time we have our lunch or evening meal.  Keep a healthy snack with you so that you can keep hunger at bay until mealtimes.

You’re an emotional eater

Many people eat because they are sad or depressed. Food does have a comforting effect but it won’t solve anything and will most likely add to your problems if the reason for your sadness is because you are unhappy with your weight and the way you look. If you think you are eating because you are depressed, talk to someone, a friend, family member or your doctor about your problems. Being overweight can get you down in the dumps but only you have the power to change your downs to ups. Keep your mind and body active. Start exercising. Do a crossword. Achieve something each day. Five minutes on the treadmill yesterday, six minutes today. Fantastic. The only way is up!

Fish is one of the best foods for weight loss. Rich in protein, vitamins and amino acids but low in saturated fat and calories, it is an essential element in a healthy diet.

We all know that meat is one of the best sources of protein but because of its high levels of saturated fats, it is not a good idea to eat it every day. Processed meat and methods of cooking (frying, grilling and chargrilling) can affect the breakdown of the product in the body and can cause irritation to the gut and generally make us feel sluggish.

But the fact is our bodies need protein. We need it to build ligaments, muscles and skin so it is vital that we include protein rich foods into our diets. Although it may seem like there is no other choice when you browse the supermarket aisles, meat is not the only source of protein. Fish is an excellent alternative. There’s a huge variety and it’s tasty too.

Over 1 billion people all over the world rely on fish as their primary source of animal protein. Most fish contains 20-25% protein and therefore an excellent choice for healthy breakfasts, lunches and dinners. A portion of fish will provide you with around half of your protein requirement for the day.

The Department of Health recommends eating two portions of fish, one of which should be an oily fish such as sardines, mackerel or salmon, each week.

Unfortunately most people don’t eat the recommended amount of fish each week. Not even close. This means that many of us may be deficient in omega-3, the essential amino acids produced in oily fish. Our bodies require this protein to function properly.

The protein we need is made up of cells called amino acids. There are about 20 different amino acids, eight of which are the essential amino acids. These acids can only be found in certain foods like fish. Oily fish such as mackerel contains good fats including omega 3 essential amino acids, so its calorie content will be a little higher than white fish. This is because oily fish store their fat reserves in their flesh and white fish store their reserve fats in the liver.

White fish is very lean, low in fat and low in calories because we do not eat the part of the fish where the fat is stored. A 100g portion of haddock contains less than 1g of fat whereas the same amount of an oily fish like salmon would contain more fat. However, white and oily fish are equally good for your health.

Different kinds of fish contain different nutrients, minerals and vitamins so be sure to introduce a variety of fish into your diet. Give it a try. It is best to eat fish that is caught in season. For information on what fish to eat and when, visit http://eattheseasons.co.uk/foodseasons.htm

Your local fishmonger will know a lot about the different fish and seafood available during the year. Ask about recipe suggestions and they will give you advice on how to cook your catch! Click here to find out more about the health benefits of eating fish and tasty recipe ideas.

Exercise of all kinds is beneficial to anyone who wants to lose weight and shape up, or just generally maintain their weight and fitness levels.  However, when exercising you build muscle and as muscle weighs more than fat, you may find the weighing yourself isn’t always the best way to judge how well your exercise is working.  Taking your measurements could give a more accurate, rounded view of just how well you’re doing.

Having said that, listed below are some of the best exercises you can do to help you lose weight (and, of course, tone up):

Swimming – a great all round exercise which not only gets your heart pumping but also tones your body at the same time, burning around 800 calores per hour.

Cycling – fantastic aerobic exercise which also gets you outdoors.  However, if you’re limited for time, or a fairweather cyclist, you can use an exercise bike indoors.  And even distract yourself by watching the TV or reading whilst cycling.  Before you know it you could have burned anywhere between 500 – 1000 calories per hour!

Running – excellent cardiovascular exercise which costs little to do – just a pair of decent trainers are needed.  Running can burn some serious calories, up to 300 in just half an hour depending on the intensity of the running.

Step Aerobics – mainly targeting your legs, hips and bum, areas which most women want to work on.  You can burn up to 800 calories per hour with this exercise.

Elliptical Trainer – if you’re a gym bunny, then jump on the elliptical trainer to get an all round body workout as this works your arms while also toning your legs and can burn around 300 calories in half an hour.

Rowing – good for cardio but also gives your arms a great workout and you can burn up to 300 calories in 30 minutes.

Walking – if you’re just beginning your diet and exercise regime, walking can be a good way to get out there and start getting fit before you feel ready to move onto any form of higher intensity exercise.

Or maybe try these fun activities where you won’t even feel like you’re exercising!

Skipping – remember those days in the school playground?  Skipping is good for not just your heart but also for your bones, flexibility and co-ordination.  And you can burn between 70-110 calories in a 10 minute session.

Dancing – put on some music you love (fast paced though, no ballads!) and dance around the room.  You’ll be burning calories whilst having a great time!  Depending on the intensity, 10 minutes of dancing can burn around 65 calories.

Play with the kids – whether your children or grandchildren, do something active with them such as playing football or trampolining.  You’ll be setting them a good example while also doing yourself lots of good by burning those calories.

The best exercise is the one that’s right for you.  Find something that you can incorporate into your daily routine, even if it’s ensuring you take a 20-30 minute brisk walk each day.

The key is to get active, and stay active!

If you’re eating a balanced diet but are constantly feeling hungry, have you stopped to consider whether you’re drinking enough water?

Sometimes when we feel hungry we are in actual fact thirsty so before reaching for the nearest snack, drink some water and see if that curbs the hunger pangs until your next meal.

Drinking enough water is important to everyone, young & old, small & large, as it keeps our body hydrated ensuring it can work to its optimum capacity.  Children are now encouraged to drink water during the school day as it improves their concentration.

But it’s even more important whilst dieting for the following reasons:

• Any initial weight loss may be largely due to loss of water; this water needs to be replaced in order to avoid dehydration
• To burn calories your body needs a good supply of water so it can function efficiently; fat burning slows down if you’re dehydrated
• If eating a balanced diet which includes plenty of fibre, water is needed to help digest the fibre (otherwise you will be constipated!)
• If you’re well hydrated you can reduce muscle and joint soreness when exercising as water helps maintain muscle tone by helping muscles to contract and lubricating joints
• Water is needed to flush out the toxins created when burning calories
• Drinking water with a meal may make you feel full sooner and therefore you will eat less

As a general rule you should drink about 8 glasses of water per day, but this will differ from person to person and from day to day.  If, for example, you are doing lots of exercise or it is hot, you may need to take on more water.  If you eat lots of fruit & vegetables which are water dense foods, then you may need a little less.

Your body will tell you if you’re drinking enough water – on your next visit to the bathroom pay attention to the colour of your urine – it should be a pale straw like colour.  If it’s a very strong colour or has a strong smell, then you probably need to increase your water intake.  To give you an idea of what you’re looking for, take a look at this chart.

Be aware that by the time you’re feeling thirsty you’re already dehydrated so make sure you drink throughout the day and carry water with you wherever you go.  However, don’t go to the other extreme as it is possible to drink too much water which can lead to a rare condition water intoxification (but don’t be alarmed, it is incredibly rare).

So you want to lose weight but you don’t want to completely eradicate every little joy out of your life! Well the good news is that you can still snack, you just need to ensure that you snack on healthy or low calorie options.

In addition to snacking feeling like a “treat”, it’s also a good way to maintain your blood sugar levels during the day, ensuring that you’re not starving and feeling tempted to gorge on biscuits, crisps and cakes.

So, here are some ideas of low calorie options for you to try:

• 1 apple & a handful of grapes
• 1 low sugar cereal bar
• 2 small chocolate chip cookies
• 1 small pot of reduced fat chocolate mousse plus a handful of strawberries
• 2 rye crispbreads with 3 tbsp cottage cheese & salad
• Bowl of sugar free jelly with one scoop of low fat ice cream
• 1 Weetabix with skimmed milk
• 1 tbsp sunflower seeds
• 1 satsuma, 1 kiwi fruit, 1 apple
• 100 calorie pack of crisps

All of the above suggestions are around 100 calories, so easily allowed for a snack if you’re following a calorie controlled diet. And as you can see, if you’re really craving a taste of chocolate or your favourite savoury snack, you can still do this without blowing the diet!

Eating breakfast is important. Why? Well, for one reason it’s “break”ing the “fast” that you’ve been on while asleep during the night. It’s key to ensuring that your blood sugar levels don’t fall too low and you maintain your metabolism.

Avoiding breakfast may mean bingeing when it comes to lunch or nibbling on calorie laden snacks through the day. It’s important to kick start your metabolism; the enzymes needed to metabolise fat to lose weight won’t be produced otherwise.

There are studies which show that those who eat breakfast continue to maintain their weight loss compared to those who don’t. In addition, breakfast eaters are more likely to exercise, more likely to eat fewer calories during the day, and less likely to eat later in the evening.

So, if that hasn’t yet encouraged you to change your breakfast habits, how about some of these tasty but healthy breakfast ideas to tempt you?!

Porridge Oats with Skimmed Milk

Lovely and filling to keep you going all through the morning until lunch. Add some berries such as blueberries or strawberries, and a little honey. The oats have a low GI (glycaemic index) and therefore the blood sugar level raises slowly which helps to stabilise the appetite.

Smoothies

If you’re in a rush and want to “eat” on the go, a fruit smoothie could be perfect for you. Just blend your favourite berries with some skimmed milk or low fat yoghurt and you’ll have a healthy, low calorie breakfast full of antioxidants.

Fruit with low fat yoghurt

So simple, so quick! If you’re one of those people who claims “I don’t have time for breakfast”, this is one for you. With some berries ready in the fridge alongside a yoghurt, it takes a matter of seconds to prepare and probably not much longer to eat. Make the time!

Breakfast cereal with skimmed milk

Cereal is a good choice as long as it’s not high in sugar, as so many are. Ensure you read the packaging when buying your cereal to make sure you buy a low sugar option.

Eggs with wholegrain toast

Eggs, cooked healthily, are a great breakfast choice. Poached, scrambled or boiled eggs are perfect. Skip the butter on the toast and you’ll have a perfect morning meal combining protein and complex carbs. Low fat, low GI, you’ll release energy slowly during the morning rather than all at once, meaning you’ll be satisfied until lunch.

Healthy Cooked Breakfast

If you really can’t resist a cooked breakfast, why not try this healthier option instead:
grilled bacon, poached eggs, mushrooms, tomatoes & reduced calorie baked beans. If you grill the bacon rather than fry, poach your eggs, and add them to some mushrooms, grilled tomatoes or beans, you can still enjoy your favourites with some wholemeal or granary bread (no butter!) without piling on the pounds.

Come on now, no more excuses! Just remember that eating breakfast will help with your overall weight loss.

Weight gain in the menopause is a very common problem for women in their early 50s. In this post we look at why women may gain weight at this time and what can be done about it.

Changes in weight during the menopause could be due to various factors including:

• Hormone Replacement Therapy (HRT)
• Change in metabolism
• Change in appetite
• Food cravings
• Fluid retention

Although menopause is a natural process in the body, some women suffer such severe symptoms that they choose to take HRT, often with the result that the weight piles on, partly due to oestrogen creating a change in appetite and body fat levels.

Alternatively, some women may find they’re unable to eat the same foods as they used to due to a change in metabolism. It’s a fact that our basal metabolic rate (the rate at which we burn calories) slows down from the age of 40. So if we continue to eat and exercise the same way as we ever did, sadly we will still gain weight. Very frustrating!

A change in appetite can also be a contributor, with cravings playing a part; many women develop a sweet tooth around this time. The craving for sweet foods is primarily caused by fluctuations in the hormones in the blood and although it’s tempting to have a “quick fix” such as a bar of chocolate, this is the worst thing you can do as you then get caught up in the vicious circle of energy and mood swings. Instead, when the sweet craving hits, choose a high-fibre carbohydrate food such as a piece of fruit or a wholemeal biscuit or food rich in protein such as a chicken or ham sandwich on wholemeal bread.

If fluid retention is the issue, something which many women suffer with but particularly those on HRT, ensure you visit your doctor to ensure there is no underlying problem. If not, try these tips:
• Drink plenty of water every day – 2-3 litres
• Reduce caffeine intake
• Eat lots of fresh fruit & veg
• Reduce salt intake – enhance flavours instead with herbs and spices
• Exercise regularly to maintain good circulation

If you have a body mass index (BMI) of 25 or more then do as much as you can to bring this down as the more weight you carry as you grow older, the higher the risk of heart disease, joint problems and cancers. Increase your activity and exercise. Include some resistance type exercise to increase your muscle mass which declines at the menopause. Muscles are efficient at burning calories and your metabolic rate can therefore improve.

Make the menopause a time in your life when you become revitalised. Changing your lifestyle so that you eat more healthily and exercise regularly will be a huge help during menopause, making you feel better overall and therefore reducing the times when you may resort to emotional eating and go hunting for the biscuit barrel!