For a great number of people, managing their personal weight for optimal health, energy, and longevity, is a daily struggle for a number of reasons, and mindset, along with emotion, plays an enormous role for a woman to live each day without the need to focus on food.
For your greatest success in moving forward, we recommend you avoid these common mistakes.
Living Under a Cloud of Ruined Attempts
No-one is successful with everything they set out to do in their life … no-one. Some things will fall into place, and some things will require many, many attempts before success is reached.
Try to break poor habits, emotional ties, or mindset beliefs, are the things in life that will challenge you, and create personal struggle in some way, until strategies come together and your poor habits, emotional ties, and mindset beliefs are changed forever.
Trying to improve your health and fitness for the purpose of losing excess weight, calls on every bit of mental and emotional strength you have. Not so much if you have a kilo or two to lose, but if you are carrying unhealthy excess weight of 10, 20, 30 or more kilo’s, then changing habits, your beliefs and emotions around food choices and physical activity, is not going to happen with ease.
So when setting out on lifestyle changing program like Take A Load Off (50+ TALO) accept that you may not follow the recommendations precisely for the 6 week program. You may sneak something “not recommended” into your daily food intake, you may miss out on taking part in physical activity, you may have an extra glass or two of wine.
Don’t see this as a fail and eliminate any emotion that may arise that you have tried losing weight time and time again, and you keep failing.
Go straight back to your bright future plan on your very next meal. Exercise 10 minutes longer the next day if that’s what it takes to abolish any possible guilt.
No longer think about yesterday or the past 2, 5, 10 years of your life that you have been trying to lose weight. Only focus on today and your future. Just keep looking forward, because that’s where the success line is.
Checking Your Weight Everyday
If you’re 40 years or older, stepping on a scale to check your weight and focusing on the numbers you see on the scale face, may be an important daily or weekly ritual but a woman’s body fluctuates constantly. Every day, and many times throughout the day.
Scales are a guide and if you feel the need to track your weight, we personally, recommend you weigh yourself once a month, on the same set of scales, using the same floor surface, at a similar time of the day, with no clothes on.Even these four mentioned factors change the reading of your scales.
Below is a graph to suit your height (bottom of graph) and weight (in pounds on the left and kilo’s on the right). Are you in your happy place?
Counting Calories at Every Meal
Many Australian’s have been counting calories for so long now that all food is gauged on the number of calories it provides in a daily meal plan.
Are we doing the right thing?
Is that the only way to balance food intake when trying to control your eating and fluid intake, when trying to manage or lose weight?
It’s actually a very dated exercise, not to mention mind consuming and time consuming. No matter whether having a snack, eating at a restaurant or friends for dinner, breakfast, lunch, dinner, preparing meals, shopping for food, your mind is focused on food. That’s just draining.
Today it’s about balance and better food choices. Have you heard of macronutrients or marcro’s (no, not macaroons) The three main macronutrients or protein, carbohydrates and fat should be your main focus when feeding your body. How many macronutrients you require each day is determined by your age, gender, level of physical activity, muscle mass, and weight. What we know for sure is that you need a sensible balance between the three.
If processed, high sugar, salty, bleached, “manufactured” foods and beverages were reduced in your diet by 75% or more every day, then your daily food and beverage choices would come down to serve size/portion control so that you are not filling the gut to over-full. Drinking lots of water and eating a high protein, lower carbohydrate and “good” fats diet is the answer to managing your weight and eliminating the need to tirelessly count calories.
Whatever did happen to simple meals, three times a day?
Today food seems to be a competition, a challenge that requires home meal providers to become chefs. Social media and television have set the bar so high with fancy foods that the average home cook is immediately under pressure to be able to create the same gourmet dish as the picture displays.
Another added concern today is that too many families, couples and individuals are now eating out – restaurant, cafes, take-way venues, and these convenient habits have become a deadly lifestyle weekly and even daily.
What happened to simple steamed vegetables, a seasonal fresh salad, wholemeal pasta, lentils and beans, and mountain blended rices, rice noodles, and quinoa’s, accompanying a palm size serve of protein (red and white meat, seafood, etc) ? Add some simple herbs and spicy and voilah, a great meal.
Cooking the protein base of the meal in different ways should be the focus, opposed to sifting through uncountable recipe’s for variety and flavour.
How nice would it be if eating out was again considered a treat. Something you do on a special occasion. There’s absolutely no control of what goes on in a commercial kitchen. It’s all trust based. The time it takes in a restaurant from seated, to ordering, to waiting for the chef to create your order, to eating the food and paying the account, takes the same, if not great deal longer, than preparing a simple home kitchen or BBQ meal.
Poor Gut Health
Your gut is more powerful than you may know. An unbalanced and will regulated gut may make you feel tired and run-down and will affect your immune system, disrupt your hormones and have an impact on your weight, mood and energy levels.
You can get away with short term gut imbalances however, if not recognised and treated poor gut health may create Irritable Bowel Syndrome (IBS), bloating, reflux, heartburn, constipation, diarrhoea, food intolerances or allergies, or worse still celiac disease or ulcerative colitis or Crohn's disease
Simple steps can be taken to balance your gut flora but the first step is to reduce or eliminate high processed, sugar based foods and build probiotic foods into your diet.
If you’re wanting and trying to lose excess weight, and your gut is unbalanced, your results may be quite insignificant. Balance your gut first, then aim for high nutrition to feed your cells and provide amazing energy.
Reducing You Physical Activity
For many, as we age, our hormones gives us grief, and our tolerance to heat and feeling hot, reduces greatly. The concern of injury, breaks and falls also play on people’s minds and sadly, some people’s self-esteem lowers along with the mindset that there’s no need for them to exercise to upkeep their appearance any longer but physical activity is important for everybody, no matter what age. Some would argue that the most important time to exercise is from the age of 50 years onwards.
Participating in physical activity, a little each day, has uncountable benefits for the participant, and too many to list here however, the greatest benefits are improved brain function, raised energy and self-esteem, stronger muscles, improved stability, mobility and heart health. There are activities around to suit every body.