My husband and I have got a week off together and so we’ve done a lot of going out and eating at restaurants and ordering take aways when we are too tired or too lazy to cook as a treat! But this does mean higher calorie foods and because I still have a cold, exercise is few and far between right now!

There’s nothing wrong with treating yourself, but that’s what it should be…a treat. Something every now and again. We hardly have take aways or eat out now because of money mainly, but this week we are truly treating ourselves as we want to relax as much as possible and have a good time.

So when ordering your meal at a restaurant or ordering your take away, you don’t have to go for the most fried most fattening thing! For Chinese, I love sweet and sour chicken or pork when the meat is deep fried first and then have egg fried rice with prawn toasts….loooads of calories! Instead of having that, I’ll have a simple non fried chicken dish with steamed vegetables and add a little sweet and sour sauce to it for the flavour I want. Plain boiled rice might not be as interesting or tasty as egg fried rice, but if you want to keep down the calories, it’s a good way to go! With Indian food, have something that’s not in a thick creamy sauce as they’re the ones that have a load of cream and yoghurt inside! Have a chicken tikka and vegetable rice instead. It’s still tasty and cutting back on extra calories!

There’s nothing wrong with having that deep fried sweet and sour chicken or chicken korma every now and again though. Another way to have exactly what you want is to control your portions. Have your korma, but share it with someone else to lower your portion size. Have less sauce and replace it with some vegetables.

I don’t like not being able to have the foods I love, and you can start feeling low if you can’t have chocolate bar every now and again! But controlling your portion sizes and checking the ingredients can really make a huge difference. Also, changing what you order from your local take away or restaurant will still be a really nice treat but still keep the calories lower than what you might normally have.

And don’t be afraid to ask which dishes are lower in fat or ones that contain no cream, butter or the likes to help cut down the calories!

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6 Commandments

So, each and everything started off so well. You were doing just fine, losing weight steadily and happily for weeks. And then…all of a sudden, it stopped, freezing your scale and, of course, your hopes as well. What has actually happened?

You may have entered a weight loss plateau!

What causes weight loss plateau?

When you first change the way you’ve been eating by reducing your calorie intake slightly and start exercising, you burn more calories than your body takes in which results in the initial weight loss. However, once your body is smaller, you still continue to burn the same amount of calories that you are taking in and, therefore, do not lose any extra fat. In fact, you just “maintain”.

The good news is that it’s perfectly normal for a dieter to reach a plateau. Following are some of the best tips that will jumpstart your weight loss once again and will also help you recommit to your program and re-ignite the weight loss process when you feel compromised.

1- Be SMART: Your weight loss goal should be specific, measurable, attainable, realistic, and time-bound. It means that you need to be your own boss, set the target according to your needs and lifestyle and don’t compare yourself to anyone else. A simple way to approximate your ideal weight is by referring to a Body Mass Index chart. Be realistic and do not aim too high in the beginning. Similarly, set a deadline to keep yourself enthusiastic and focused.

2- Be active: Regardless of their gender, people who achieve consistent weight loss and successfully avoid the plateau phase show increased physical activity either by picking up the intensity with some interval training or changing their weight training routine. This can be achieved by doing exercise in any form, like walking, cycling, weight lifting, and aerobics. According to a study, an hour a day of moderate-intensity activity such as brisk walking helps men and women burning off an average of 3,293 and 2,545 calories respectively. If you are short of time, you can also burn your calories faster by practicing more intense activities like running, jogging, swimming & bicycling etc.

3- Eat less: Good dieters usually show gradual yet consistent weight loss. Their daily calorie intake is reported to be an average of 1800 calories / day with about quarter of this coming from fats. They usually eat out less than two and a half meals per week with less than one meal comprising of fast food. However, be careful and to avoid getting into the starvation mode, aim to reduce your calorie intake by not more than 20%.

4- Be measurable: To check your efforts to get out of the weight loss plateau, make a habit of checking your body weight frequently and regularly (ideally you should do it daily or at least once in a week). This enables you to notice even the smallest weight gain and, thus, you can take prompt corrective and preventive measures for the same.

5- Be consistent: Studies show that those who are consistent about their meals are more likely to get out of weight loss plateau. Therefore, be consistent and try to eat the same way on weekdays and weekends. This may seem a little tough at first but gradually you will get used to it.

6- Be strict: It has been observed that those who are able to prevent an additional pound or two from adding up are more likely to achieve their weight reduction continuously and successfully over the long term. Similarly, it is very difficult to successfully recover if your weight gain is more than 2 to 4 pounds. Accordingly, strict monitoring through various means such as keeping a food diary, exercise chart and noting down even the smallest gains will keep you well-aware of even the minute changes and you will then be able to deal with this change promptly. Likewise, it will also empower you to control your own calorie consumption and you will have a command over how much calories you need to burn daily.

All in all, the objective of successful weight reduction is incomplete if you do not get out of the weight loss plateau. Some might believe this is the toughest part but, to tell you the truth, it actually gets easier with time. Making just a few of these changes can help you break that dreaded plateau and revive that significant weight loss all again.

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Well, here’s a little update. Unfortunately, I’ve been rather ill with an ongoing cold which has caused a lot of interruptions in my gyming!

I’ve recently had to change my gym schedule again as going after work and in the evenings has been far too tiring. I really wanted it to work, but I ended up not being able to go so many times because of chronic fatigue…

So, I’m back to going on my days off, which is twice a week and I’m getting in an hours workout. 30 minutes weights and resistance machines and 30 minutes on the cross trainer.

I’ve also been tweaking my diet again and I avoid having heavy carbohydrates like potatoes, rice and pasta in the evenings and have it for lunch instead. I’ve cut down on more sugar and making sure I have plenty of fresh fruit and vegetables every day.

So after a couple of weeks of doing that, I weighed myself at the weekend to see how I was doing, and guess what….5lbs lost! I’m overjoyed! I’m back on track and feeling good! Getting back into an hours session at the gym when I can give it my full effort is obviously really paying off and is very motivating!

Exercise makes such a huge difference to weight loss and this proves to me once again that I really need to be exercising more regularly to be getting the results I want.

I know that if I keep up this exercise and eating, I’m on a sure weight loss winner!

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Discovering the close connection…

What is sleep apnea?

Apnea means absence of breath. Sleep apnea occurs when the airway from the mouth to the lung collapses during sleep. The person with sleep apnea may have hundreds of these episodes throughout the night, disrupting their sleep and reducing oxygen supply to vital organs. Sleep apnea is a common condition affecting about 5% of adults. Fortunately effective treatment is available and once treated the person with sleep apnea leads a normal healthy life.

Who gets sleep apnea?

Sleep apnea can occur at any age. In childhood apnea is commonly the result of enlarged tonsils or adenoids.. In adulthood apnea becomes more common in middle age and is more common in men than in women, although after menopause women may be at increased risk. Sleep apnea is often associated with being overweight, particularly with excess fatty tissue around the neck.

Sleep apnea and obesity

In many people sleep apnea results from being overweight. Obesity, particularly having fat around the abdomen is a particular risk factor even in adolescents and children. If this is the case, losing weight may help or even cure the apnea. In any case, losing weight may assist with cardiovascular disease such as high blood pressure and with diabetes management. It should be noted, however, that many people with sleep-disordered breathing, particularly women and small children, are not obese.

Things to avoid if you have sleep apnea

There are some things that make apnea worse and even if you are on CPAP treatment, should be avoided. Alcohol relaxes muscles and may worsen apnea as may sleeping tablets which depress the drive to breathe. It is advisable to try and maintain a regular sleeping pattern. Other things that disrupt sleep such as caffeine and eating late at night should also be avoided.

Treatment of sleep apnea

There are several options for the treatment of sleep apnea:

Weight loss: It is considered as the first and the most important recommended measure to prevent and / or reduce sleep apnea. Weight loss should be recommended for all overweight or obese people with sleep apnea. Some time-tested tips to lose weight include regular physical activity (at least 30 minutes a day), avoiding junk / fatty foods, eating diet rich in proteins & calcium, drinking plenty of water & getting a good 7-8 hours sleep.  Avoiding alcohol and sleeping pills is likely to be beneficial.

Oral Devices: These devices such as dental appliances can be made that help keep the airway open during sleep. Such devices can be specifically designed by dentists with special expertise in treating sleep apnea.

Surgery: Surgery may be considered in some cases, particularly when people have enlarged tonsils and adenoids or nasal polyps or if people have facial deformities such as a small jaw or a deviated nasal septum.

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Top tips to lose weight fast and for long…

The best way to lose weight is to use more calories than you take in. You can do this by following a healthy eating plan and being more active. Before you start a weight-loss program, talk to your doctor.

• Safe weight-loss programs that work well:
• Set a goal of slow and steady weight loss — 1 to 2 pounds per week
• Offer low-calorie eating plans with a wide range of healthy foods
• Encourage you to be more physically active
• Teach you about healthy eating and physical activity
• Adapt to your likes and dislikes and cultural background
• Help you keep weight off after you lose it

How can I make healthier food choices?

Focus on fruits

Eat a variety of fruits, fresh, frozen, canned, or dried, rather than fruit juice for most of your fruit choices. For a 2,000-calorie diet, you will need 2 cups of fruit each day. An example of 2 cups is 1 small banana, 1 large orange, and 1/4 cup of dried apricots or peaches.

Vary your veggies

Eat more:

• Dark green veggies, such as broc­coli, kale, and other dark leafy greens
• Orange veggies, such as carrots, sweet potatoes, pumpkin, and winter squash
• Beans and peas, such as pinto beans, kidney beans, black beans, garbanzo beans, split peas, and lentils

Get your calcium-rich foods

Each day, drink 3 cups of low-fat or fat-free milk. Or, you can get an equivalent amount of low-fat yogurt and/or low-fat cheese each day. 1.5 ounces of cheese equals 1 cup of milk. If you don’t or can’t consume milk, choose lactose-free milk prod­ucts and/or calcium-fortified foods and drinks.

Make half your grains whole
Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice, or pasta each day. One ounce is about 1 slice of bread, 1 cup of breakfast cereal, or 1/2 cup of cooked rice or pasta. Look to see that grains such as wheat, rice, oats, or corn are referred to as “whole” in the list of ingredi­ents.

Go lean with protein

Choose lean meats and poultry. Bake it, broil it, or grill it. Vary your protein choices with more fish, beans, peas, nuts, and seeds.

Limit saturated fats

Get less than 10 percent of your calories from sat­urated fatty acids. Most fats should come from sources of polyunsaturat­ed and monounsaturated fatty acids, such as fish, nuts, and vegetable oils. When choosing and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free.

Limit salt

Get less than 2,300 mg of sodium (about 1 teaspoon of salt) each day.

How can physical activity help?

The new Physical Activity Guidelines for Americans state that an active lifestyle can lower your risk of early death from a variety of causes. There is strong evidence that regular physical activity can also lower your risk of:

• Heart disease

• Stroke

• High blood pressure

• Unhealthy cholesterol levels

• Type 2 diabetes

• Metabolic syndrome

• Colon cancer

• Breast cancer

• Falls

• Depression

Regular activity can help prevent unhealthy weight gain and also help with weight loss, when combined with lower calorie intake. If you are over­weight or obese, losing weight can lower your risk for many diseases. Being overweight or obese increases your risk of heart disease, high blood pressure, stroke, type 2 diabetes, breathing prob­lems, osteoarthritis, gallbladder disease, sleep apnea (breathing problems while sleeping), and some cancers.

Regular physical activity can also improve your cardiorespiratory (heart, lungs, and blood vessels) and muscular fitness. For older adults, activity can improve mental function.

Physical activity may also help:

• Improve functional health for older adults

• Reduce waistline size

• Lower risk of hip fracture

• Lower risk of lung cancer

• Lower risk of endometrial cancer

• Maintain weight after weight loss

• Increase bone density

• Improve sleep quality

Health benefits are gained by doing the following each week:

• 2 hours and 30 minutes of moder­ate-intensity aerobic physical activity or
• 1 hour and 15 minutes of vigorous-intensity aerobic physical activity or
• A combination of moderate and vigorous-intensity aerobic physical activity  and  muscle-strengthening activities on 2 or more days

Finally, following the above-mentioned simple and short tips will not only improve your overall health and the sense of general well being but will also help you lose weight significantly and for long term.

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