Size Matters serialisation – Chapter Thirteen – Before you get started.


Losing weight is not a sprint it is a marathon and your mental and emotional attitude towards the project is a key factor in your successful weight loss.

Over the last few weeks I have looked at the factors that have led to you being overweight. It might be 10lbs or 100lbs but whatever the amount, it did not magically appear. There might be emotional, physical and mental issues that needed to be addressed such as low self-esteem, yo-yo dieting in the past or illnesses that impacted your body’s ability to maintain a healthy weight. I have also looked at foods from our body’s perspective. What it needs to be fit and healthy. Ways to identify what emotional factor has made eating certain foods so important to you.

Now is the time to put all of that preparation into practice.Over the next couple of weeks I will be introducing you to more strategies and to the tools that will enable you to manage this extremely important project. There will be high points and days when you wonder why you bothered but overall as with any marathon if you keep walking and running, you will reach the finish line.

images

With any project there needs to be a clear timeline with specific goals that need to be achieved. This will not be accomplished if you are half-hearted about the need to get to the finish line. There is no need to be obsessive but being organised will help.

Forms and graphs do not translate well into WP but if you would like me to send them to you once we get into the next few chapters then very happy to do so.

41mynoqwwnl-_uy250_

Before you begin your program, it is important to set some ground rules. There are not many to remember, but they will assist you in becoming successful at sensible and healthy eating.

  • Do not skip snacks or meals. Remember – you must eat something every two or three hours so that you stimulate your metabolism and keep your blood sugar levels stable. This will help prevent cravings later in the day and will stop that nagging feeling of hunger. There are a lot of articles about Intermittent Fasting and leaving a long gap between your last meal at night and eating in the morning. But if you are overweight and have been dipping into the cookie jar every time you felt the need; it will be much more difficult to stick to the programme. Despite your body continuing to work overnight it does so on standby mode. You should not go to bed with a full stomach and I suggest that you allow at least three to four hours after eating and you will get a better night’s sleep. If you finish eating by 7pm and eat your breakfast at 8am. You will have given your body thirteen hours to recover, digest and use up some fat before you begin eating again. If you can get in 30 minutes of moderate exercise before breakfast that would be even better. Then for the next eight hours or so eat moderate main meals with healthy snacks between.
  • Keeping a food diary is essential for the first few weeks of your program. Not only will it encourage you to be honest about your daily intake, but you should make the effort to learn from it.
  • For instance, if in one week you met your weight loss target, felt energetic and looked great, what were you eating to achieve that? By reviewing your diary, you gain insight into the fuel mix that works for you. It can be easy to skip snacks, thinking that you are not hungry, but you will soon see that gaps in your food diary can lead to hunger or picking at food later in the day. The diary is your basic tool to help you establish a pattern of healthy eating that one-day you will automatically keep to.
  • Make sure that you keep your food program varied. Not only do you need the full spectrum of nutrients, but you should also avoid boredom. Get out the recipe books and be creative, especially in substituting other products for fat and sugar. I have compiled a list of possible substitutes (Chapter sixteen), but if you look around you will find many more.
  • We lose around two litres of water each day, and this has to be replaced in order to remain hydrated, and to prevent our bodies from taking fluid from sources that may contain a high percentage of sugars. If you feel tired, and/or suffer from headaches and irritability, it could well be that you are dehydrated. Start the day with a large glass of water and then drink regularly throughout the day. It is better to drink a glass of room temperature water 30 minutes before your meal and then leave an hour before having another.
  • Avoid drinking large amounts of water with your main meal, since this can drown the gastric juices that process your meal and cause wind and bloating. Drink a glass of water 30 minutes before your main meal and then about an hour afterwards. There are some fluids that aid digestion – a glass of red wine occasionally, or a peppermint tea after a meal out.
  • Only weigh yourself once a fortnight to begin with, but never more than once a week – always at the same time and on the same scales. Your weight will fluctuate during the week, so hopping on and off the scales can be demoralising.
  • Control your portion sizes. Just because a food is good for you does not mean that you can eat huge amounts of it. Remember, if you eat more than your body requires, you will put on weight.
  • Alcohol may be low in fat but it is high in carbohydrates and sugars, and therefore calories. One glass of wine a day, seven days a week, can add up to 30 lbs (14 kg) of body fat a year. Try to limit drinking alcohol to special occasions, and then have only two or three drinks at a time. Drinking more than this can put additional stress on your liver which has to deal with the alcohol in your system.
  • Tea and coffee if you enjoy them should be part of your new programme. One or two cups of tea a day, can be beneficial because of its anti-oxidant properties. I love my morning cup of coffee – it is as a social event as well with family and friends and meeting for a cup rather than a meal is a way to maintain contact without over indulging. Herbal teas,are not stimulants and can be enjoyed anytime of the day. Green tea is a big part of my day as, apart from several health benefits, it also has a thermogenic effect that can help you burn more fat.
  • Stop thinking like a fat person and start thinking like a slim one. Start talking about ‘when’, not ‘if’, I lose weight.

Remember – this is not a diet! It is a healthy eating program. It must become integrated into your life, so it needs to be interesting, stimulating and non-restrictive in order to work. And as they say. A little of what you fancy does you good!

Dog-Eating-Ice-Cream

Here are the previous twelve chapters.

https://smorgasbordinvitation.wordpress.com/size-matters-serialisation/

©sallygeorginacronin Size Matters 2001- 1015

Please feel free to comment and to share this with others.. thanks Sally

Size Matters (Especially when you weigh 330lbs.) – Diary of a fat woman – Serialisation


Size Matters (Especially when you weigh 330lbs.) – Diary of a fat woman – Serialisation.

Size Matters (Especially when you weigh 330lbs.) – Diary of a fat woman – Serialisation


I am not tied into any other publisher or Amazon so I am fortunate enough to be able to share part or all of my books here on my blog. When I wrote my first book it was as a journal during the 18 months it took me to lose 11stone (154lbs.)

After many failed attempts to lose weight over the years, I had finally taken matters into my own hands and grabbed books on the human body and nutrition. This provided me with the basic knowledge to change my diet and lifestyle and I later went on to complete a diploma course in nutritional therapy.

Size Matters was not just my journal, but when published, was a way to spread the message that obesity kills and that you could change that outcome, by making some very simple decisions and changes to your lifestyle.. I realised very early on that respecting my body did not mean starving it but feeding it.

When I returned to Ireland from Belgium in 1998 I bought a health food shop and in the back office I opened the Cronin Diet Advisory Centre. over the next three years I saw over 1000 clients who were either overweight or suffered from lifestyle related health issues such as elevated blood pressure, too much of the unhealthy LDL cholesterol or pre-diabetes. At the end of the post I have included some of their comments about the programme I designed and still use today with some small tweaks tailor made for my age and activity levels.

Size Matters was published by Trafford Publishing in 2001 and received a lot of national press as it was one of the first ‘weight loss’ stories. Updated version two of the book was one of our first as Moyhill Publishing in 2004.

For the last 18 years my goal has not changed. To try and spread the message about healthy eating as far and wide as possible in articles, radio programmes, books and of course here on the blog.

To that end I am serialising Size Matters over the next few weeks freely on the blog. I hope that having read my own story, you will feel you can share with others and perhaps encourage them to take that first step towards a healthier life. First the introduction and then coming up soon Chapter One.

41MyNOQWWNL._UY250_

Introduction

This is the fourth edition of Size Matter and although I have continued my nutritional studies and developed new programmes for healthy eating, I still believe that this basic weight loss programme works. Even when I work with clients who have arthritis or diabetes, I still approach their programmes from the three dimensions that I outline in this book. Our emotions, mental attitude and our physical health are all factors in how we overcome disease and obesity and should all be addressed when looking for the right programme that will work for each individual.

Scan222Scan221

I used to be 330 lbs. and was given a death sentence twenty years ago. I had very high blood pressure, cholesterol levels through the roof and my blood was awash with sugar. I took this swift kick up the backside to heart and did something about it, losing 154 lbs. and regaining my health in the process.  Here is a different me… in 1999 in our home in Madrid.

110-1079_IMG

I am now 62 years old, have an active and busy lifestyle and, thankfully, do not need medication other than the odd supplement when required. I still continue to write books, radio programming and a daily health blog. Most mornings I get a couple of miles under my belt on my treadmill outside overlooking the garden. Mid stride, whilst listening to a bit of Status Quo, I think about those days 20 years ago, when even climbing the stairs to bed were a challenge and left me breathless.

There have been times in the last twenty years when I toppled and nearly fell back into old ways… Stress, slipping back into the old sugar addiction and simply taking my eye of the end game… easy to do when life intrudes.

My story, and the programme that I have adapted over the years, is still relevant today, as we face a massive increase in obesity and in the associated health problems – Cardiovascular disease, Diabetes and Dementia.

I hope that you will find the following chapters of help to you as you take back control and responsibility for your weight and your health.

As you read this book you will realise that I am very anti crash and fad dieting. I starved my body into submission for over thirty years and my body responded by storing everything I ate. I will explain this process in more detail later in the book but for the moment I just want to reassure you that this programme is about eating and not starving. You need to provide your body with the nutrients and energy it needs to function and be healthy. This means eating the right food, and plenty of it.

My journey began in despair, with a long road stretching ahead of me. Luckily I had a wonderful team to support me and I would have achieved very little in those first few months without my husband’s love and support. My family, friends and my dog loved me whatever weight I have been but I know that they were tremendously relieved when I gave up my self-destructive behaviour and changed my life so drastically.

I now communicate with people around the world who have severe obesity problems as well as those people who want to improve the standard of their health or support their body as it deals with certain medical problems. I believe passionately in the power of food to help you lose weight and regain health and I am on a constant mission to learn more about all the wonderful varieties that are available to us.

This book is not just about promoting a healthier lifestyle. It is a personal story that I hope will inspire other people who are desperate to find a solution to their weight or health problem.

This was my journey and I hope that after reading the first few chapters you will relate how I felt, to your own story, and be motivated to take control of your weight and health. Whether you need to lose 14 lbs. (6 kg), 50 lbs. (23 kg) or 150 lbs. (68 kg), it is still necessary to understand how you managed to become overweight in the first place.

There are mental, physical and emotional reasons that affect our lifestyle and remembering those difficult, formative times in our lives can sometimes be painful. I was lucky, in that I had many happy memories too. When you finally succeed in making all the jigsaw pieces fit it gives you an amazing buzz and that feeling persists for me today.

Along the way I have climbed a very steep learning curve. For instance, I came to appreciate the power of that little word NO. Instinctively we want to fit in, to have people like and accept us, and so we say YES, but trying to please everyone is stressful and unrewarding.

The satisfaction of eating a bar of chocolate is nothing compared to the satisfaction I feel now when I say NO to eating one. I can now say NO to many things that have caused me harm, though I have had to learn to say it graciously without offending well-meaning family and friends.

My reason for sharing some of the most challenging and also the brightest moments of my life is to show others who have a self-destructive problem such as obesity that you can say NO and transform your life. Furthermore, saying NO to dieting and YES to eating is a lot more fun!

I believe in working with people on a one-to-one basis, rather than in a group, helping them to achieve their desired weight loss. In a way that is also achieved as you read this book or follow my daily health blog. The program that many now follow forms the second part of this book. Everything is there for you to design your own healthy eating program around your personal likes, dislikes and lifestyle.

If you are overweight, you need to take back control of your life and your eating habits, and this program is a tool to do just that. No gimmicks, pills or special diet foods, just good healthy eating, several times a day, with some walks thrown in. Nothing hard about that. We all possess the ingredients to ensure the success of this program – determination, willpower and patience. All that remains is to discover how to activate those particular skills and start using them.

My life has been transformed, and there is no way in the world that I will go back to the old life. The new life is too exciting and rewarding. If this book makes a similar difference for just one person, then it will have been worth it.

If I can communicate a single message to you it is that obesity, and the misery attached to it, need not be for life.

Here is the book trailer which was a kind gift from Catalina Egan http://thebridgeofdeaths.com/

Comments from some of my clients over the years.

I came to see Sally Georgina in November 1999. My weight at the time was 336 lbs. and to be honest I was feeling tired and unwell in myself. I was put on a food plan suited to me and I have lost over 98 lbs. in eleven months and feel great. (L.B.)

Over the past twenty years I have tried everything that came on the market in order to lose weight, spent a fortune and still ended back in the yo-yo dieting syndrome. In the last ten weeks my life has changed. I have lost 28 lbs. Doing what? Eating! – Eating properly and regularly, and exercising sensibly. The hard part … remembering to eat all that I’m supposed to. (M.M.)

I have had a weight problem since I was pregnant with my first child nine years ago. The weight ballooned up with each pregnancy since. I have tried many diets. They work for a little while and then it is back to square one. I called into the advisory centre with the idea for a quick diet in my head and was told there was no such thing. When I heard this I was very disheartened but I made an appointment three months ago and I have never looked back. It has been a life-saver to me because I thought there would never be a way back to the old me who was happy in herself and not always making myself feel like an outsider. (M.B.)

I lost 38 lbs. eating six times a day on the Cronin Program. With an easy, healthy, eating plan – and support from Sally Georgina – I achieved my weight loss for the first time in fifteen years. I was shown how to stick with it and have patience. Believe me, if I can do it you can. (H.L)

For the first time I have lost 14 lbs. and I feel great, full of energy and very healthy. I recommend this approach to losing weight. (M.W.)

I have tried all the diets available, had some weight loss but no change in my dietary attitude or behaviour. Until the Cronin Weight Reduction Program. Wow, it is really something! I have lost over 23 lbs. to date with a few more to lose, but my idea of ‘eating’ has changed for the positive. My health has improved and my energy levels are those of a woman at least twenty years younger. It is brilliant. (F.R.)

I think it is very good. I have lost 42 lbs. in three months. I feel much better, I am getting my confidence back and I have loads of energy. It has changed my life. I would recommend it to anybody who finds other diets difficult. It is great to see that you succeed at something when you really try. (J.K.)

Since starting the program in October I have lost 17 lbs. I thought that I would never do it. I kept to the program and it really works. It was the first time I ever kept to a program and it was not so hard. I feel a lot better and have lots of energy. I would recommend anyone to do this. You never feel hungry when you eat six times a day. I feel good. (M.K.)

I was 205 lbs. when I came to see Sally Georgina. I walked out feeling a different woman after just one hour of talking. It has changed my life and it is the best I have felt in twenty years. (G.C.)

Next time Chapter One…Life or Death… I am told by a doctor that at 42 it is likely that my obesity related health issues would make it unlikely I would reach 45.

©sallygeorginacronin 2001

Please feel free to comment and share this and the upcoming chapters.  Thank you Sally

Food Pharmacy – Stops Vampires in their tracks and the inspiration behind breath mints! Onions and Garlic.


Food Pharmacy – Stops Vampires in their tracks and the inspiration behind breath mints! Onions and Garlic..

via Food Pharmacy – Stops Vampires in their tracks and the inspiration behind breath mints! Onions and Garlic..