Tips

[Luisa838]

Hello, I am Luisa!

I joined this website hoping to find some advice as well as hive some if I can!

I have been on Slimming World for quite a while now and lately I am really struggling, so I wonder of it's time to try something new!

Any good plan anyone can advise on?

Luisa

[linlow]

Hi Luisa, how much do you need to lose and why are you struggling? (To be honest if that is a current photo you look like you don't need to lose anything.)

[Luisa838 in reply to linlow]

Hi Linlow!

My face doesn't really show what I need to lose!

Ideally I would need to lose 20 kg, according to che charts about weight and height!

I already lost as much in the past 3 years.

I think at this pint I am stucked both physically and mentally and that's why I am not loosing. I was trying to build up an healthy plan for myself, leaving behind diets and guilt for a while.

[linlow in reply to Luisa838]

I understand that feeling I struggled for years but recently found out what the problem was. It basically comes down to counting carbohydrates not calories. Now I have to go out right this very moment but can explain it to you when I get back - do you want the long story (which explains where it all went wrong and why it needs to change) or d you just want the changes?

I'll check back later.

[Luisa838 in reply to linlow]

Hi!

Please tell me the story! If you don't mind write it all!

☺️

[linlow in reply to Luisa838]

Right, yes, about those weight and height charts. You know how some people lie? Well so do businesses and organisations , the food and pharmaceutical industries have become experts at this with governments and health services so gullible they are taken in every time - often despite evidence to the contrary theguardian.com/lifeandstyl... More recent research into the concept has shown that being overweight is actually healthier independent.co.uk/life-styl... So, for starters, I would go back to those weight charts and recalculate just how much you actually need to lose - at the very least you probably want to be somewhere above the bottom of the overweight range.

Having said that, those weight charts are based upon the body/mass index. BMI, as a measure for health, has been around for a long time. Unfortunately it is one of those 'one size fits all' measurement scales and, as many of us have learnt to our dismay, one size does not always fit all. Muscle weighs far more than fat so a well toned person without an ounce of fat could be deemed unhealthy whilst at the other end of the scale someone who is all fat and no muscle could be fooled into thinking that they have no issues. Similarly those with heavy bone mass would fare poorly against someone with lighter or osteoporotic bones who is in fact more at risk. medicaldaily.com/body-mass-... Essentially you should be at least twice the height of your waist line - measured with a relaxed belly and a loose tape. This is a fairer measurement but doesn't take into account those who have no muscle tone in their stomach muscles, leading their tummys to bulge - fat or no fat.

So, having looked back at those weights and measures charts and decided that you may be the correct weight after all, we need to look at image. There is nothing better for image than toned muscles - the ones that do their job as it was meant to be done. Standing in front of a mirror, note the shape of your tummy. Tighten your abdomen muscles in as far as you can. Now relax those muscles just one third between what was and what is. This is how it should look with toned muscles. Are you happier with that shape? If so then exercise is the way to achieve it and more. There are lots of ways to tone muscles up. Just doing the belly tighten whilst you are sat or stood doing other things is one way to start. You should also do it whilst doing other exercises.

Strengthening your core stability muscles is an excellent place to start. These not only improve the shape of your midriff but protect your spine too. You will find 6 easy starter exercises here realsimple.com/health/fitne... There are many ways to improve core stability both with and without equipment. The internet is full of suggestions and you will find videos on youtube that actually demonstrate some of them. Pilates and yoga are well known exercise regimen that can be employed for the same result.

But core stability is only a starting place. The rest of your body needs to be equally developed. And the absolute best exercise program for overall health, though it needs equipment, is rebounding chrisbeatcancer.com/rebound... Rebounding is suitable for just about any level of health or fitness rebound-uk.com/resourceArti... Again there are videos on youtube (other sources are available). I can promise you that it is possible to lose inches on every part of your body through exercise without recourse to diet. I know, I have done it. (Though this is no excuse to spend all day every day in the sweet shop!)

Exercise should be for fitness not fat.

If you still believe you need to lose weight hang on. I'll be back later with information about diet and how we have been led up the garden path with that too.

[BadHare]

Hi Luisa,

I like eating, but keep to unprocessed foods, & try not too eat too many starchy meals.

I'm Veggie, so eat lots of nuts & pulses for protein, & kefir made with semi-skimmed milk. I eat salad with apple cider vinegar most days in summer, & soups all year round.

Mel