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5 Steps to Overcoming Weight Loss Failure

Do you feel like it’s impossible to motivate yourself to lose weight? Or when you do you quickly lose that motivation and quit?

What if there was a way to get that motivation and keep it; a few simple steps to follow in order to put yourself on the right track and stay there. Would it be worth giving it a go?

What’s going to make the difference?

It’s easy to plod along and accept ourselves as we are, which is fine if we’re truly happy and healthy, but we gain nothing from hiding the truth from ourselves.

Kidding ourselves that our clothes have shrunk in the wash or that we don’t notice the additional inches on the waistline every time that we look in the mirror.

You know what I mean. We’ve all done it: gained weight but not “accepted” that we have.

How often do you ask yourself, “Why is it so much easier to put on than to take it off?”

For that reason we often find ourselves not trying because we don’t believe weight loss is possible, but is it though? Or is it because actually we can’t be bothered; it’s just too much effort?

To lose weight not only requires effort but it also takes time, planning, determination and lots of willpower, and sometimes the fear of failure can be overwhelming.

All we focus on is that it didn’t work before so why should it be any different this time?

“What’s going to make a difference?”, I hear you ask.

Move out of the comfort zone

So perhaps on this occasion we decide that staying the way we are is a better option, that way you haven’t failed and you won’t feel like you’ve let anyone down when you don’t succeed.

But come on isn’t that the easy option, the safe option?

To stay the way you are keeps you within your comfort zone and sometimes that feels like a good thing. Ask yourself, “When was the last time I took myself out of my comfort zone?” And not just with weight loss or fitness goals but in your everyday life?

Staying the same is easy and comfortable, but life would be boring if we didn’t challenge ourselves occasionally.

So if you do need to lose weight and want to then you have to step away from the comfort zone.

Be brave. The easy option is to stay as we are. So take pride in yourself that you are setting yourself this challenge and making yourself potentially feel vulnerable.

(NOTE: Need help getting motivated? See our ‘Ultimate Diet Motivator Tool’ to set priorities and build a Support Network? You can download it here.)

Be realistic

Don’t say, “I want to lose 5 stone”. Instead make it half a stone and then set the next goal once you’ve achieved the last.

Set yourself a realistic goal, one that you truly believe you can achieve.

Take it one day at a time, one meal at a time and slowly your confidence will build and you will start to believe that you can and will achieve those goals that your set for yourself.

That takes real effort and makes you a true success, even if there are wobbles along the way, always remind yourself that you will be the one feeling the benefits and at some point in the not too distant future all your dreams will come true.

That may sound dramatic but when your life is not affected by your weight on a daily basis that really is how you are left feeling.

Take it from someone who knows. For the last 8 years my life has benefitted daily from my weight loss. My only regret is that I didn’t take my own advice and take control of my escalating weight 15 to 20 years earlier.

So please, if you’re not happy with the way you are don’t leave it any longer.

Do it now!

Do it for you and your health.

Stop fearing failure and the unknown.

Take yourself out of your comfort zone and very soon those clothes will start to be feeling a whole lot more comfortable and your life will improve in many, many ways.

5 Steps to success

Here are our five key steps to overcoming weight loss failure.

  1. Make a decision right now to go for it.
  2. Move out of your comfort zone.
  3. Set short term realistic goals.
  4. Tell yourself that you can do it and don’t be afraid of failure.
  5. Make a plan of what you going to do differently.

Ultimate Diet Motivator Tool

Write them down or print them off and stick it on the wall where you’ll look at it everyday. Comment to let us know that you’ve signed-up to success and let us know how you’re getting along.

This article was contributed by Jo Butcher, owner of Jo’s Fit4All Classes.

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We Reveal How to Defeat Boredom the Diet Destroyer

Boredom Banner Wide

Boredom is the diet destroyer. Boredom with lifestyle, boredom with food, meals and cooking – all very common reasons why your weight loss plan can fail.

So what can you do to beat the boredom beast?

Losing weight successfully isn’t just about a good diet, but also about having a good attitude. Even if you have been dieting successfully for a while, it never hurts to take stock of how you feel about your weight loss programme.

Let’s do a quick review of your programme now.

Boredom with lifestyle

Being bored with your lifestyle often leads to the inability or reluctance to do something different and more enjoyable, because you’ve forgotten how. Perhaps you’ve become stuck in a rut.

So what can you do?

We suggest that you take this opportunity to look at your priorities and answer these questions:

  • Do you want to be healthier?
  • Do you want to be slimmer?
  • Do you want to have more energy?
  • Do you want to eat the right foods?
  • Do you want to do more exercise?

If you have answered ‘Yes’ to any of these but don’t know where to start, have one day when you switch off your TV for two hours and go and do something more interesting instead. Whether it’s going for a walk with the dog, seeing a film or visiting the zoo; whatever you choose should be enjoyable and something to look forward to.

Make a decision now to do something different to break up your routine.

(NOTE: Need help getting motivated? See our ‘Ultimate Diet Motivator Tool’ to set priorities and build a Support Network? You can download it here.)

Boredom with food

There is no reason why your diet food should be boring or bland.

There are thousands of places to go to find different meals, recipes and ideas to tempt even the most jaded palate.

Our weight loss coaches are constantly providing suggestions to people on how to spice up their meals to combat diet fatigue.

The problem is that we do tend to eat the same small selection of meals because it’s easy.

No wonder we get bored and drop off the diet.

The way you eat now is probably no different to how you ate before you started your diet.

But it‘s almost always the diet that gets the blame if we get bored with the food.

Here are four boredom-busting tips for livening up your diet:

  1. Try something different! Eat something that you’ve never eaten before.
  2. Increase the variety of your regular meals. Add in at least one new recipe to your weekly plan.
  3. Select easy to prepare recipes (this is especially important if you don’t like cooking or haven’t much time)
  4. Make time to select and plan those new recipes

Adopting a more positive attitude will accelerate you towards your goal. It is vital to stay focused on the reasons for your diet, especially when you are feeling your motivation ebb.

Keep visualising yourself slimmer, looking healthier, younger and having more energy and zest for life. This will help you to choose the right foods.

Don’t let the TV win. Get out in the wind and blow those boredom thoughts away.

By tackling the boredom-beast head on you are more likely to succeed.

Do these things and you will be back on the right path sooner than you think!

Why not try planning your weekly meals using the Healthy Food Guide planners.

And don’t forget to create yourself a ‘Weight Loss Motivator Plan’ if you haven’t already done so. Use the ‘Ultimate Diet Motivator Tool’ to do this.

This article was kindly supplied by Susan Booth, owner of Alive Fitness based in Derby.

© Copyright 2015 Find My Fitness.

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Secrets to getting more fibre into your diet to stop constipation

So why do we need fibre?

Fibre is an important component of a healthy balanced diet.

We get fibre from plant-based foods, but it’s not something the body can absorb.

This means fibre is not a nutrient and contains no calories or vitamins.

Fibre helps your digestive system to process food and absorb nutrients. Fibre can help to lower blood cholesterol. Fibre makes you feel fuller and so helps to control your appetite.

Are all types of fibre the same?

No! There are two types of fibre: insoluble and soluble.

Insoluble Fibre

It helps your bowel to pass food by making stools soft and bulky.

This type of fibre helps prevent constipation.

Insoluble fibre is found in the following foods:

  • Beans
  • Brown rice
  • Fruits with edible seeds
  • Lentils
  • Maize
  • Oats
  • Pulses
  • Wheat bran
  • Wholegrain breads
  • Wholegrain cereals
  • Wholemeal breads
  • Wholemeal cereals
  • Wholemeal pasta
  • Wholewheat flour

Soluble Fibre

This type of fibre lowers cholesterol levels and controls blood sugar.

It can be found in all fruit and vegetables, but the following are rich sources:

  • Apples
  • Barley
  • Citrus
  • Oats
  • Pears
  • Strawberries

How much do I need?

Current advice says adults should aim for 18g fibre a day. Most of us eat less than this, and the British Nutrition Foundation puts the average adult intake at 14g.

How much fibre do foods contain?

Breakfast cereals are our most usual source of dietary fibre. Below are some examples of other foods, so you can compare fibre content. You can also check nutrition labels to find out how much fibre something contains.

What’s good?

The British foundation has issued the following guidelines for labelling food.

  • High Fibre should contain 6g fibre per 100g or ml.
  • A source of fibre should contain 3g fibre per 100g or ml.
  • One portion penne pasta (90g dry weight): 2.3g fibre.
  • One portion wholewheat pasta (90g dry weight): 9g fibre.
  • One bowl Healthwise Bran flakes (30g): 4.5g fibre.
  • One bowl fruit and fibre cereal (30g): 2.7g fibre.
  • One slice (28g) white bread: 0.8g fibre.
  • One slice (28g) wholemeal bread: 1.9g fibre.
  • One portion (80g) lentils: 1.5g fibre.
  • One orange (160g): 2.7g fibre.
  • 80g boiled cabbage: 1.7g fibre.

How do I increase dietary fibre?

Because fibre is central to your bowel health, be careful about suddenly increasing your intake and overburdening your digestive system.

You should only aim for a 5g increase over a three to five day period, and drink plenty of water for it to be effective.

Make sure you get both forms of fibre in your diet.

Tips for healthy living

  1. Start the day with a high-fibre cereal or try this recipe for muesli. Mix oats, bran flakes, sesame seeds, sunflower seeds, nuts, and assorted chopped dried fruits.
  2. For something a little crunchier, toss the oats, seeds and bran lightly in oil, add honey and bake at 150C for 45 minutes. Add the dried fruit and nuts last.
  3. Add lentils, pearl barley, brown rice or cracked wheat to casseroles and soups.
  4. Finish a meal off with an orange or have a citrus fruit as a mid-morning snack.
  5. Replace white bread with wholegrain and seed loaves, they have the highest fibre and nutrient content.
  6. Oats contain both soluble and insoluble fibre. They are cheap, easy to prepare and delicious when eaten with a fresh sliced banana and maple syrup.

This article was kindly supplied by Caroline Ward, owner of Love My Fitness based in Kent.

© Copyright 2015 Find My Fitness.


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Do you drink enough water?

We all know water is good for us but do you know why? Water is our body’s main component, making up on average 60% of our body’s weight, hence every system in our body is dependent on water. If we don’t drink enough it can lead to dehydration and even mild dehydration can drain our energy, make us feel tired and hinder weight loss.

Benefits of water:

  • Protects organs and tissues by flushing out toxins
  • Carries nutrients and oxygen to our cells
  • Regulates our body temperature
  • Helps to prevent constipation
  • Provides moisture for our ear, nose and throat tissues
  • Lubricates our joints
  • Lessens the burden on our kidneys and liver by flushing out waste

On a normal day our bodies lose approximately 2 ½ litres of water through breathing, sweating and other bodily functions. On a very hot day or when we’re exercising we lose even more.

In order for our bodies to work properly we must replenish this lost water supply by consuming beverages and foods that contain water. Food usually accounts for 20% of our total fluid intake, so if we consume 2 litres of water or beverages such as low calorie squash, coffee, tea including green teas, fruit teas or rooibos/redbush tea each day (a little more than 8 cups) along with our normal diet, we will typically replace these lost fluids.

If you are feeling thirsty, listen to your body. It is telling you that you need to be having a drink. Another good guide is to look at your urine. It should be either colourless or of a pale yellow shade and there should be plenty of it. If it is dark in colour, has a strong odour or there’s not a lot of it, then you really need to start drinking more. If your weight loss isn’t as good as you feel it should be, then it could well be worth increasing your fluid intake if you know you don’t drink enough.

In my personal experience I know that the weeks where I am drinking adequate amounts of water, they are the weeks where I achieve good weight loss.

This article was contributes by Jo Butcher, owner of Jo’s Fit4All Classes.

Copyright 2015. All rights reserved.

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Top 10 foods to improve your mood

The nights are drawing in and you may already be feeling a little blue with less of that lovely sunlight. Here’s our top 10 foods that will lighten your mood and help kerb to blues.


Organic Meat

Organic Meat – it’s higher in omega-3 and eating it regularly is said to cut the risk of depression by 50%



Curry – Turmeric, the main curry spice increases levels of a substance called BDNF in your body, low levels are linked strongly to depression.



Mackerel – Not just a great source of omega-3, it also boosts the levels of the brain chemical GABA, which helps to block feelings of anxiety & stress.


Red Peppers

Red peppers – Research from Germany shows we calm down quicker when vitamin C levels in our body are higher – peppers are a great source.



Blueberries – Participants in a recent study noted a 15% improvement in their moods after eating a portion of these depression busting powerhouses.


Wholegrain Carbs

Wholegrain Carbs – They keep blood sugar levels stable and help to balance essential chemicals in the brain.


Leafy Greens

Dark Green Leafy Veg – High in Folate, which helps the production of mood-boosting neurotransmitters.



Beans – A rich source of the amino acid that your body uses to create the feel good hormone serotonin.



Oranges – Rich in a substance which helps your brain make mood-boosting serotonin.

10. EGGS


Eggs – They contain vitamin B which is known to lower the risk of depression.

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Common Sense Weight Loss Tips (Part 2)

Research shows that a person can lose weight just by practising some common sense weight-loss ideas. Changing how you think about dieting and your health will help you to lose weight sensibly and keep it off. Here are the next five of our top-ten common senses tips for losing weight. All are suitable for young, middle age and elderly people.

Eat high fibre foods: These are excellent at boosting your weight loss. Studies indicate that these foods help to slow the breakdown of nutrients, thereby reducing the release of sugar into the blood. High levels of sugar in the blood increase your level of insulin, which can promote weight gain and the storage of fats.

Avoid eating processed foods: a lot of processed foods are high in fat, sugar and white flour that will hinder your weight loss. Avoid foods such as processed meat, high-fat crisps, biscuits and chocolate.

Regulate your alcohol intake: Alcohol contains empty calories (containing no nutrients); reducing your consumption is an excellent way of boosting weight loss.

Weigh weekly: avoid the temptation of weighing yourself too regularly. Weight loss is a process, and you should take some time before weighing. Weighing yourself every day can be misleading and may make you discouraged, resulting in you wanting to give up.

Replace unhealthy food: keep away from unhealthy foods whilst doing your shopping and replace them with healthy ones. One drawback of a weight-loss plan is that you may have to avoid eating some foods you really love. Try to eat more fruit, vegetables, seeds and nuts instead. Stick to the guidance of your weight-loss instructor!

So, this week:

  1. Build some fibre into your diet
  2. Skip the processed foods
  3. Set yourself a sensible alcohol quota (or abstain)
  4. Go to your weekly weigh-in and resist having a sneak peek
  5. Try some new healthy foods to replace your usual treats!

© Copyright 2015 Find My Fitness.

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Common Sense Weight Loss Tips (Part 1)

Studies show that you can lose weight just by following some common sense weight loss tips. Changing how you think about food and your health will help you lose weight sensibly and keep it off. This article covers the first five of our top ten common sense tips for losing weight. They include techniques that are suitable for young, middle age and elderly people.

Exercise: getting some exercise is paramount when it comes to losing weight. Through a simple activity such as walking, the body burns off the calories. Exercising is one of the productive ways of shedding off extra pounds of fats from the body. Before starting any exercise, it is important to consult your g.p. about your current medical condition.

Avoid skipping meals: when you embark on a weight-loss programme there can be a temptation to skip meals. Beware, as you may end up consuming more calories than if you had eaten 3 meals as you will be so hungry. You need breakfast to get you brain into gear for the day ahead. Skip lunch and you may be reaching for that chocolate bar mid-afternoon! Eating at regular times throughout the day helps keep your blood-sugar levels steady.

Drink enough water: this is a basic tip. Maintaining a hydrated body is very important when comes to losing weight. Doctors recommend drinking six to eight glasses of water a day, about 2 litres. Water is essential for healthy body function. Also, drinking a glass of water before eating makes you feel fuller, and consequently you eat less, drinking water will keep you from high-calorie, sugary fizzy drinks and energy drinks.

Eat slowly: research indicates that brain takes roughly 20 minutes to register food in your stomach and when you are full. This means that eating slowly creates more time for the stomach to send signals to the brain. This leads to satisfaction and therefore, reduces chances of overeating.

Get enough sleep: according to research, lack of sleep may interfere with your weight loss success and may cause you to crave high-calorie foods. Also, sleep deprivation can increase fogginess, lower motivation for exercise, change your overall mood and affect you eating at the right time.

So this week:

  1. Plan your daily 30 minutes of exercise
  2. Make time for your breakfast
  3. Don’t forget your water bottle
  4. Pace your eating, concentrate on slowing down
  5. Turn off phones/tablets an hour before bedtime

Have a great week and watch out for our next five tips.

© Copyright 2015 Find My Fitness.