A girl's weight-loss-journey #6 - Staying on track

Hello there!

This won't be a long one, as I will to busy and gone at the next weekend - it's Easter and I will be down in Galway for the Food Festival  - to write a proper article.

Statistics and key information:

Check out my other weeks here

Number of weeks: 9

Weight loss this week: -2 lbs, ~ 0.9 kg

Weight loss in total: -2^st ½lbs, ~12,5kg

Feeling: I reached another “milestone” this week, with losing my second stone in 9 weeks. I am so happy, and without sounding to cheeky, I am proud of myself and it's just great, to get the applause from all the other members after my leader announced my two stone weight-loss at the end of the meeting this morning. I kind of had a good week, although I “just” lost 2lbs. I am happy with that and haven't had any cravings during my PMS this time, which totally surprised me.

This whole week, I never thought of the amount I would have lost, but last night in my bed, I was kind of thinking, and panicking: What if I haven't lost anything? I kind of pressurized myself and I, myself, would have been disappointed. I know, that there could be weeks without seeing anything on the scales, but it would have meant, that I didn't put in all my effort. Actually no one would say that, except of me, and just me.

I know, as well, that I should change my attitude and that means, I will try to take it from week to week and every week, as it comes. There might be better ones than others.

Favourite food: Prawn Curry with rice, pasta bake with mushrooms and tomatoes, pork fillet with potatoes and vegetables

Favourite treats: Hot cross bun, Cadbury Roses

Goals & plans for the next week: Last week: walking on three days, due to weather conditions and school holidays.

Next weekend is Easter, so I might use more than my weekly ProPoints, I am used to, for some Easter chocolate indulgence. Chocolate is definitely my downfall. I will also be in Galway for it's annual food festival. I am really excited about the things, I will see there. I hope it won't be to hard to stay on track. I think, this is my first real challenge, as it is something unusual and I don't know what to expect. But I am really looking forward to this weekend, anyways, and food should not reign over your whole life.

Tips and thoughts: I just have two ideas for this week: 1) Make your weight-loss visible: put two cents, for example, in a glass for every pound you've lost during a week and 50 cent for every whole stone you've lost. At the end of your journey, you could use the money for buying yourself a new top in your new size or something else, that symbolizes your “new you”.

2) Award yourself with something non-food related for every “milestone” you achieved. Buy new earrings, nail polish, a book or something else you would like

Zero-Points Vegetable Soup with Butternut Squash, Carrots, Leek & Peppers

I would say, that I am kind of addicted to soup. I love to eat a bowl just for lunch or as a starter for dinner. At any time of the year, you would be surprised how many combinations there are for cold soups, perfect and refreshing for a hot summer day.

There are so many vegetables you could combine and the taste of fresh products is always amazing.

As soups are kind of filling, they're always making a zero ProPoints alternative if you want to spend your points on something else.

Today, I have a recipe with butternut squash, leek, carrots and red and yellow peppers:

This will make a large batch of soup, would say, at least 8-10 large bowls of soup, you could just let it cool down and pour them into individual containers to put them in the freezer.

You will need: 

2 peppers, I used one in red and yellow, each

5-6 carrots

1 butternut squash

1 leek

2 small or 1 large onion

2 cloves of garlic

1 vegetable stock cube

about 1,5 litres of water (+additional 500-750ml to add after/while blending)

salt & pepper, pinch of chiliflakes

no-calorie cooking spray

1. Peel the carrots, deseed and peel the squash. Cut all the vegetables in large junks. 

Half the onions and chop them in rings and the garlic in fine dices.

2. Turn on the heat of your hob, mist a large pan with the cookingspray and saute the onion and garlic until light brown. Then put in the vegetables and the 1,5 litres of water cover with a lit and bring to a boil.

3. Let the soup cook for about 20 minutes on high heat, till the veg is soft. Turn of the heat and use a hand blender or a conventional blender to create a smoth consistency. If you like it junky just blend about half of the soup.

4. Use the aditional water, if necessary, if you like your soup  more runny.

5. Serve in large bowls as a starter for your dinner or as part of your lunch with a sandwich, made with calorie controlled bread, low fat, wafer thin chicken, a sclice of half fat cheddar, leaves of lettuce & slices of cucumber

A girl's weight loss journey #5- Filling & Healthy food doesn't need to be boring

Hello there!

I hope you're all fine and you had a wonderful weekend!

F If you want to know, how I did this week, just scroll down and skip my text! You'll find all the stats and key facts for this week at the bottom of this post

Find my other posts HERE!

Maybe you know the feeling of completely being not motivated in doing something. You know exactly what you should do, like eat this food, because it's a healthier choice, but you just feel not like it or you just got that craving for that cheeseburger with a large portion of chips. (Well this wouldn't be me, as I am not mad about fast food chains, my weakness is chocolate and everything sweet, like baked goodies).

Well, so am I, usually we take the way with the least resistance, we're having the things we love and enjoy, no matter if they are unhealthy or not. And usually when you are on a diet special things are NOT allowed. And that, the sooner or later, will end in cravings and starving for your favourite food. (But why do you have to pass on your favourite treats?) You'll have it and abandon your good intentions, with the bitter sweet feeling of failing, once more. You won't be motivated in doing another diet and you won't try a new start.

We are all afraid to fail, maybe, this is the reason, why some people don't start something, at all.

There might be to many restrictions in a specific diet, and this just reasons why we won't even try it.

The key to that is, to have a programme, that allows you, to have everything you want, BUT in moderation. To be clear, no one could use weight, when having their fast food or cakes every day in huge amounts. If you have a sweet tooth, allow yourself a treat, on maybe two or one day a week. I save special points for these treats.

Starving and craving won't make you happy in the future, nor will you be successful on your weight loss for a long time.

When you are following the programme, like me, and count your points daily, sometimes, it could get a bit boring and you need to do something else. So there are the “Filling & Healthy Food Days” you could try. Basically, this means you could eat food of a specific range without counting the points or control your portion sizes. You just need your own feelings of satisfaction. When are you comfortably full. (Well, if you do not know that feeling, or if you know, that you'd eat to much, you should stick to the ProPoints)

So actually, you are allowed to have all fruits and vegetables, specific meats & almost all kinds of fish and shellfish. Eggs, wholegrain pasta, rice and couscous and of course potatoes. Filling and healthy means that these will keep you fuller for longer, as they tend to be high in proteins and fibre, but less in calories or points. So all the things you CAN'T find on that list of food that are allowed will be counted in points and you have to take these of your weekly allowance.

But now, I want to tell you about my experience with Filling & Healthy food days and I'd like to give you some ideas and inspiration for breakfast, lunch and dinner.

Who said that filling and healthy food is boring? - Get yourself creative and choose the food you like

Once you've decided to do a filling and healthy food day you maybe ask yourself, what should I eat then? I found this very easy, to be honest, as I am eating filling and healthy food mostly during the week, so my anxiousness was more of that kind: Will I eat to much? Do I really now, when I'm comfortably full? Will I use more ProPoints than I am allowed to on a normal day? Will I be hungry?

The reason, why I was excited to try it, was to get to know the feeling of counting no points for a day, to get to know my new eating habits and how I improved my eating in total (portion control & food choices) and the main reason was to have a day without eating any rubbish-like things such as biscuits, cakes or chocolate. And as we talked in one of the last meetings about it, I felt really comfortable, at the end, to try this other way, Weight Watchers has to offer.

So first I went through the list of food, you're allowed to eat, the day before , just to PLAN my day AHEAD. And this is, what I made out of it: I had porridge with half milk, half water and fruits for breakfast. As I usually have a bit of porridge or weetabix and then toast with jam or ham. Instead I had a bigger portion of oats and I felt really good and full after this so it kept me going until lunchtime where I had some potatoes fried in a pan with wafer thin turkey, egg, cottage cheese and vegetables. As you can see, there is a wide range of different foods, that are available and keeps you full for a longer time. I had the cottage cheese as well as I had the egg and these are both high in proteins and this just kept me till the evening time. For dinner, I chose to do an oven dish with loads of vegetables, potatoes and chickenbreast, I used a chicken stock cube dissolved in water as a fluid (one stock cube has a ProPoints value of 0, it's also a great addition for 0Points vegetable soups, as it gives flavour without adding points).

For a little dessert I chose a fruit salad made with pear, blueberries, aples & pineapple.

At the end of this day, I was really surprised, that I managed it, without any cravings for sugary treats. I didn't feel hungry at all and with knowing it better to not count the approximate ProPoints for that day, I did exactly that, and found out, that I used less points, that I am allowed to on my daily allowance.

I had three Filing & Healthy food days in the last two weeks, so far, and all of them were good and I enjoyed the food I was eating.

Well, during the week I don't have a cooked breakfast, what is kind of traditional for Irish breakfast. I'd do that on a weekend, that sounds like the perfect breakfast for a lazy Sunday morning. I would have some scrambled eggs with mushrooms and tomatoes, bacon medallions and baked beans.

For Lunch you probably have a salad with cooked chickenbreast, boiled egg and a dressing with oil and vinegar. (You are allowed to have 2 teaspoons of oil without counting the points for it) This makes a nice alternative to a simple, mostly not filling, sandwich (also when you are counting points). You could also do a frittata with cooked potatoes, your favourite vegetables and an egg.

As a filling dinner you could make a roast chicken with roast vegetables and potatoes, by using a teaspoon of olive oil. Like fish or shellfish? Try a fishbake with wholegrain pasta or potatoes. Why not try a stir fry with loads of fresh and in-season vegetables, pasta, praws or shrimps, turkey or chicken breast slices. You could also have a lean fillet steak with a baked potato and green beans.

As you can see, there are loads of things available, also a dessert, like fruit salad with plain no fat yoghurt (put a little bit of sweetener in it, if you wish), grill pieces of pineapple and serve with a dip made with quark cheese, a bit of skimmed milk and a pinch of cinnamon.

Start to be creative by choosing the food that is available and you like to eat and combine!

Statistics and key information:

Number of weeks: 8

Weight loss this week: -2 lbs, ~ 0.9 kg

Weight loss in total: -1^st 12 ½lbs, ~12kg (only another 1 1/2lbs to go for my second stone! Yay!)

Feeling: I am really happy, that I lost these 2 lbs this last week, as I know, that there was St. Patrick's Day weekend and I had a lot if treats and stuff like that. So this means, that I only have one and a half pounds to go for another stone gone. At the moment I am just thrilled and so completely motivated to do it the next week!

You have to know, that I've lost weight before Weight Watchers, but I put it back on. But in my adult life, I have never weighed that “less” as I do now, and for me, this is a great feeling, and it's kind of a goal I reached this last week.

Favourite food: Pasta with mushroom-carbonara sauce, pork-chops & potatoe mash, poached chicken breast with vegetables & potatoes

Favourite treats: Jelly in green & orange with vanilla ice cream for St. Patrick's Day, cooked breakfast with Hash browns, black pudding, scrambled egg, rashers, sausages & brown bread

Goals & plans for the next week: I was walking on 4 days the last week and I went to the pool for a swim on the bankholiday the last monday. It was great, I really enjoyed to swim these lengths and it was a different activity from walking. I know now, what I've missed and I'll definitely do it a again any time soon.

So my goals for the last week will stay the same. Walking – but I need to start to increase my speed/pace I want to walk my usual route faster than I ever did before.

As Easter is around the corner, I really do not want to eat to much chocolate this week, as I will indulge on the Easter weekend (you know, that I am a chocoholic, so I'll have my Easter chocolates in moderation).

The last week, I had another filling & healthy day, and I enjoyed it, to eat a specific range of food without counting points.

Tips and thoughts: Don't just concentrate on what is happening on the weighing scales! There are other milestones that could add to your achievements, while losing weight.

Not only, that you are dropping weight, maybe you've noticed other, non-scales related things. Maybe you dropped a dress-size or you need a new bra, because the old ones got to big. Maybe you lost several inches around your waist, your upper arms, hips or thighs. Maybe you recognised, that you aren't out of breath after walking up the stairs or you could walk your usual walking route on a faster pace/in less time you used to. Or maybe you just feel more confident after starting to lose weight & getting compliments for your new you.

Maybe you should start to think in other dimensions apart from the scales. Think of buying the dress for your birthday in one size smaller than you wear now or try timing your walk and improve your time week after week or you want to walk a 5 or 10k in a few months, then let that be your goal.

So, the ultimate tip for this week is: Make yourself a list with achievements you could and want to reach while losing weight and that have nothing to do, with the number the scales are telling you.

A girl's weight loss journey- #1 getting started

So when I arrived here in Ireland, it was kind of a new start for me.
I ate healthier, more vegetables, salad and fruit. I went outside, walked and I started to be more active in general. And I lost weight. Well I don't know, how much, because I didn't weigh myself for a longer time, then.

At the beginning of this year, however, I decided to do that weight loss theme properly. Well, I was encouragement from my hostmum, she always mentioned, that I lost weight, and told me, that I would look better, without the additional weight. And I really felt better. So it was her, who brought me to Weight Watchers, as she lost weight herself through this programme.

So I went to my first meeting on a Wednesday in the middle of January, 5 weeks ago. And I have to say, that I love it. First it takes some time to get used to count the points but, when you have an idea, what products are having less or zero points you are on a safe side. Fruits and lots of vegetables have a ProPoints Value of Zero, so it's great to fill you up. Having a salad with chicken and egg sounds really yummy to me, and makes a great and filling lunch.

Well, I am not advertising for Weight Watchers, but I want to share what works for me and I want so show and tell you, how I keep going, and maybe you want to join and follow me on my journey!

So let me tell you something about the Weight Watchers programme. It's not a strict diet, its kind of a change into your eating habits, and I think this is what I really needed. You have to change your eating habits rather than dieting, e.g. eating only carbs or proteins. Nothing is not allowed, but some food has higher ProPoints than others (based on Proteins, Carbs, Fats and Fibres). I would say, in theory, you could eat everything, but in moderation.
You have a daily allowance in ProPoints, based on gender, age, height and weight and a weekly allowance of 49 ProPoints that you could use for special treats or if you want to go out, having a Pint or going to a restaurant.

I, for example, found out, that 7 pieces of fruit and veg a day keep me kind of happy. I feel fitter, less lethargic and not that tired as I used to be. I tend to eat more veg & salad than fruits, because fuits usually contain fruit sugar, that has calories as well.

So and yeah, I know pretty well by myself that I am fat. So everyone who sees me on the streets should shut up, I really don't need anybody to tell me that. I am not a fan of negative criticism, it would hurt me more than it would help me. I need someone who keeps me motivated, even if I just lose one pound a week or nothing.

And this is why I love my meetings. Actually, it's my favourite day during the week. The meetings are great fun and the members all in the same boat. Well, maybe there are people who could do it all on their own and just want to do it alone, because they feel confident to stay on track. I, myself, found out that I need that extra push. The support keeps me going and focused. It's definitely worth it to have this day during the week, where you meet the others and you have your "weigh-ins", and seeing a minus on the scales is such a great feeling.
But even if that's not the point, there is your leader to cheer you up, you know, there is always a next week! And I love my leader, she is great and she really knows her job.

So, with this new kategory on my blog, I will keep you informed about my weekly process. I want to share my feelings & goals for the upcoming weeks, tips, recipes and so on.

This was my fifth week, I attended a WW-meeting, and so the fourth week I lost weight:

Number of Weeks: 4

Weight loss: -4 1/2 lbs/ ~2kg
Weight loss in total: -13 1/2 lbs/~6kg

Feelings: I am so so happy! I was dissapointed about last week, because I lost only one pound then, although I should have been happy, that there was a minus on the scales.
This week on the other hand, I thought, that I didn't lose anything, I didn't feel to good, I was craving for a lot of sweet things (what doesn't mean that I ate all of them).
So this was a real surprise for me and I couldn't be more happy with this week's result.

Favourite Food: homemade Pizza, with lots of yummy vegetables - roasted chicken with potatoes and veg
Favourite Treat: Cupcakes by M&S - Brownies

Goals & Plans for this week: more walking, at least 30minutes 5 times a week. I really want to see a total weight loss of 1 stone next week (I have 1/2lb to go) but I would love a weight loss of 4 pounds as well :-)
I'd love to go to the pool for a swim, hope I could realise that this weekend, why not using a wonderful Sunday morning for a little pool session?

Tips/Inspirations for the week: Set yourself small goals. You can't do it all in one week (You know the saying, that Rome wasn't build in one day, right?!)
You have to want it for yourself and just do it for yourself, not for anyone else, if you don't want it, you won't be motivated, but if you really want to change something, do it now and not in one week or one month, start today by moving more, walking doesn't cost anything, except your own effort to do it!!

A girl's weight loss journey- #2 Impatience is my biggest weakness

I finally did it last week and wrote my first blog-post, concerning my weight loss and the joining of Weight Watchers.
And by the way, thanks for the lovely comments, here on my blog and on facebook. All of them were much appreciated!
It's kind of a big deal for me, because  I kept my weight-issues and problems most of the time by myself.

Not that I've never tried to lose weight.
My diet history started in school I guess, when I was in secondary school, but the effort was mostly not very high and so I've never been much successful. When I lost weight, I gained it back, the sooner or later. 
So I had times when I was dissatisfied with my image, I saw in the mirror, the size of clothes I wore and the health conditions I've been in. Then, there were times, where I thought maybe I'm not meant to be thin, and I accepted, that I'll always be the big girl. 

But you know, nothing happens just with luck, you need to have a plan and you have to be active and doing something for yourself.
Yes, nobody said, that weight loss will be easy, and that'll happen just with a snap, it takes time.

My weakness is my impatience

I'd love to lose all the 13 stones now and immediately without waiting. I'm a person who is really imaptient and I'm dissatisfied when I just lose a pound, although I know, that this is totally normal, and you can't always lose 4 pounds a week. And one pound is a great loss for one week.

I also know that it's better to lose the weight in a moderate time than in a short crash-diet-like-way.

On the one hand, I don't think that my skin would cope with a fast weight loss and I would just have aweful flabby skin. (Although, as I mentioned in my first weight loss post, I never was thin, always big and I don't know, how my skin would cope with the weight loss. My horror imagination would be, if my flabby skin would just hang off me and my skinny new body, so that I would need an operation to lift all my flesh.)

On the other hand, it's safer to lose weight steadily, if you want or need a special weight and want to maintain it. It's easier if your body has the change, to cope with the changes. For some people it's harder to maintain their weight, than losing an amount of weight.

So this is finally another thing to learn for me. I have to be patient and accept the changes of my body. I can't do it all in a short period of time. So, the sooner I face the thought, that it'll take a while, I'll be able to enjoy my journey to a new me.



Number of Weeks: 5

Weight loss: -3 lbs/ ~1,1kg
Weight loss in total: -1st  2 1/2lbs/ ~7,4kg

Feelings: Awesome! One stone is gone, at least 12 more to go! I am really happy and satisfied. My next goal is to lose the second stone and to be more active.
The last Saturday, I bought myself a top in a NORMAL shop for the first time of my life! And it really felt great. It shows me, that I'm on the right way.
My hostdad told me yesterday morning before I left for the meeting, that I seem to be happier the last weeks, and I would agree with that.
It shows me, that I can do it, and that's not just the weight loss, that gives me a slimmer body, it's also my feelings and my inner me, just changes as well.
It'll might take a while and there is a long way to go, but I won't give up.

What frustrates me: You know, that I'm, although I lost a stone, still big and that's what people on the street and in the shops think and see. They don't know, that I already lost a lot, since I've come here.
Maybe you will say, that I shouldn't bother because they don't know me and my story, my success and my goals but it still kind of hurts facing these comments, since forever. (And yes I know that I have less self-confidence)

Favourite Food: turkey-ricenoodle-veg-stir fry
Sunday Lunch: roast chicken with potatoes and veg
Veg stir fry with pasta and king prawns
Favourite Treat: Scone with Jam and Cappuccino
Selfmade, 1ProPoint, Biscuits
Justin's Sponge Cake

Goals & Plans for this week: How did I get on the last week? I walked 5 days during that week for 40 or more minutes. I wanted to go to the pool, but sometimes things happen, so I couldn't go, instead I spent the time with Laoise and Evin playing and colouring.
So for the next week I want to increase my activity level, walking longer distances or 6 or 7 days a week, going to the pool on Sunday OR Aqua Fit on a Monday morning is still on my agenda.
I also want to eat more at Lunch-/Dinnertime, meaning spending my ProPoints on propper food instead of snacks. Should keep me happier.

Tips/Inspirations for the week: Staying satisfied is important! Nothing is more crucial than being hungry and craving for something fatty or sugary. That said, I love to eat plenty of fruits and veg during the day. A fruit salad with a no fat yoghurt and a meringue makes a great dessert for 3Pts. And I enjoy it!
But let me tell you about myself this week: The last Friday I was craving for sweet and fatty things. I helped myself to a slice of Pizza, garlicbread and biscuits. Did I feel happy or satisfied that night? NO! Did I enjoy it? Well, no.
And it was not only that I felt guilty to eat all that rubbish, it was more that I ate the things without thinking, not having control, although I should have known better.
And I definitely know now, why I had these cravings. It was my PMS, funny that, I don't have the need for sweets during my menstruation, it's more the days before it. Knowing that and I still lost weight, I know that I have to control myself the next month and react wiser in situations like this.
I also have some Weight Watchers biscuits at home or on the go, when I really need something but don't want to spend loads of ProPoints.
Stay positive: it doesn't matter if you lose 5lbs or one, every loss is great and counts. You have to tell yourself, that you are on your OWN journey, so you decide the pace.

A girl's weight loss journey #3 - When you're not satisfied with yourself, go and change something

Hello there!

I hope you're all fine!

F If you want to know, how I did this week, just scroll down and skip my text! You'll find all the stats and key facts for this week at the bottom of this post

I had a lovely, funny and informative meeting the last Wednesday and I cannot say how much I enjoy these get togethers.

I like to walk to these meetings. And yes, this week, it just happen to start to rain on Wednesday. We had great springish weather the days before, but since Wednesday it really got wet again. Well, my point is, that I walk in every weather condition (rain, sunshine or ice). It takes me about 20 minutes to get to the hotel, where the meetings take place from around 9:15am until 10:15. (Well, the next class starts at 10:30 and usually our leader talks just till this time) First you have your “weigh-in”. So you got weighed, you can see all your progress on the laptop, how much you lost this particular week, how much in total, how many points you are allowed to spend per day, what your final goal weight is and how many stones and pounds you have to go to that weight. It's always a great feeling when the scales show a minus and the exact number of pounds you lost. It's just the leader and you, no worries about other members. This takes about half an hour and then the leader talks about a special topic, it is a different one every week and I find it really informative. I really see myself in a lot of these positions and it is good to hear the support and tips of successful members, like swapping different foods or acting in different situations.

So, today, well I was working on it the week at night, when I couldn't sleep, I'll have my third blog-post about my weight loss journey (find the others HERE) online, thinking about small changes you could make – in general, if you are not satisfied with you and your life (or a special part of it), and not everything I was thinking about is food and diet wise. It's about making you feel better (things that make me feel better and behaviours and habits I have changed or learned since I started to do the Weight Watchers programme – I will talk about habits, good and bad ones, in one of my next blog posts of my “Weight-loss-journal”) and that is not always food related. At the end of the day, you have ask yourself: What are the things, that make me happy? What gives me a good feeling? What makes me comfortable? What encourages me and what demotivates me? How could I change something with little steps? What could I do in a different way?

And let me say, thanks to you all for the support, it means a lot to me and is always much appreciated.

When you're not satisfied, go and change something OR for every piece I like of my body, there are two I hate

I've always kind of hated (Wait is hate maybe a too negative, strong, harsh and destructive language? Should it rather be dislike? Hate would implicit a deep antipathy or aversion against something or somebody, if that matters, and I am not sure if you could soften that expression or that relationship between you and something/somebody you hate, so maybe I should have said, that I don't like some parts of my body in my current situation) most of the parts of my body and I couldn't see parts that might be really nice. So I kept asking, I am big, why should I have parts that are likeable?

For example, I hate my belly, my arms, my butt and my thighs. And apparently, these are the most and obvious parts of a body.

Actually, my waist is high, just under my bust, and it looks kind of defined, since I started to lose weight. Funny that, I lost most of the weight on my upper body, but if you are losing weight, it will be just a matter of time, that you lose it everywhere. (Well, hopefully soon on my belly)

However, in the last time I came to the reason, that there are parts of my body, that I quite like, just like my waist, breast or fingers, that changed during the weight loss or the things, that stayed the same and won't change, like my hair. Well it's neither straight, nor curly, but I like it and it's colour, a darker blonde with highlights in it (it's my natural colour that I am wearing for a couple of years now. As a teenager and in my early twenties – tough to say that as a twenty-five year old woman – I used to change my hair colour a lot, I had a brownish phase and a red one)

I also like the colour of my eyes, a blueish grey and I like the form of my lips. (I'd love to put on darker vampy shades of lipstick, but you know, you don't clean the house with that kind of lipstick on your lips. Well, I don't, do you? - And for the matter of fact, I like to use make-up, when I'm out and going to town or even to my Weight Watchers meetings)

So when you are looking in the mirror and you are happy with what you are seeing, you mightn't change a thing, but if you are dissatisfied, will you stay this way or is it time for a change, then?

-First thing, you always have to want it yourself, and you have to do something. You can't keep your fingers crossed and saying, it will be okay or waiting for a fairy or someone else, to put you out of your current situation.

-Small steps sometimes make huge changes! Wear the colours and clothes you like. Wear accessories, like earrings, necklaces, scarves. Wear make-up or paint your finger nails.

-Do something for you and your body. Remember, you just have one and one live and you should treat it like that. There is no point in dying with 40 years because of a heart attack, caused by to much fat and sugar. Go for a walk, a swim or cycle as often as you have time. It's fun, it'll get your head free and it'll make you happy, and that is just not a cliché.

-Relax in your own bathroom. So go and get yourself a new shower gel, body lotion or bathing foam.

-Read the new book you bought in the bookshop or listen to your favourite CD.

-Make small changes in your daily food routine: Swap full fat milk for half fat or skimmed milk. Use sweetener or honey instead of sugar in your coffee or tea. Use wholegrain rice, bread or pasta. Try healthy and filling oats/porridge for breakfast instead of sugary cereals. Swap sugary fizzy drinks for their diet version or water and fruit/herbal teas.

Eat at least five pieces of fruit and vegetables a day! Snack on them, instead of biscuits and cakes.

Enjoy a self made dinner with chicken, turkey or fish with vegetables or salad and potatoes, pasta, rice or couscous for dinner, instead of a highly processed and salty shop bought food like Pizzas, burgers or a Chinese takeaway. Not only it's healthier it is also a lot of fun to cook and create new dishes instead of putting some chips or Pizza just in the oven. (And yes, of course I love to have fish and chips every now and then, but I will have a big portion of mixed salad – lettuce, cucumber, tomatoes, pepper, onions, carrots, beetroot- a stir fried vegetables or a ratatouille with it and a smaller portion of chips and size of the fish)

-Allow yourself treats. One or two days a week should do the trick, but NOT everyday, so a treat would still be a special occasion.

-Stay positive! Don't let a bad day ruin your new way. There are always bad days, bear that in mind. You shouldn't give up to early, give yourself a change don't put all of your plans away, to early.

I will leave you with a beautiful phrase by Audrey Hepburn:

“I believe in pink. I believe that laughing is the best calorie burner. I believe in being strong when everything seems to be going wrong. I believe that happy girls are the prettiest. I believe that tomorrow is another day and I believe in miracles.”

Statistics and key information:

Number of weeks: 6

Weight loss this week: -2lbs, ~ 0.9kg

Weight loss in total: -1^st 4 ½lbs, ~8.4kg

Feeling: Well, of course, I am happy, that I lost 2lbs. I was eating a lot of rubbish this week, although, I wanted to avoid to do it like that. I eat loads of biscuits and cake (although I always stayed in my daily points allowance without using any of my weekly allowances). But I don't know, how I felt this week. I felt pretty good on Wednesday, Thursday, Friday and Saturday, but then, on the other days, I felt really exhausted and tired. I didn't sleep well the last nights and this kind of made my days. I did not feel motivated, to do some exercise like walking or even go to the pool (so, yes, I skipped that). But in the end, there is a reason to celebrate: I reached my 5% goal (meaning I lost 5% of my original weight) and this keeps me motivated for the next weeks!

Favourite food: Roast chicken with potatoes and vegetables, pasta-vegetable-stir-fry, beef curry & rice

Favourite treats: Buns from Orlagh's Mum, Fish&Chips with Onionrings, Scone & strawberry jam

Goals & plans for the next week: This week, I went for a walk on 5 days but did not increase the time I exercised and as I said earlier I neither went to the pool nor did I eat less rubbish. So I am not really happy with all of this. So it'll be the same for the next weeks I guess. More and different exercise and less rubbish-like food.

And of course I want to lose that 2 ½lbs for my next “silver seven” (marking another half stone gone)

Tips and thoughts: -Think twice before you eat that other chocolate bar (or whatsoever). Do I really need and want it (most of the time you want it but don't need it), usually, it's just a craving. I get myself something else to do, like putting the plates in the dishwasher or cleaning the kitchen. It takes 20 minutes, till your brain realizes satisfaction or that you have eaten enough. Usually, you won't need anything after that, but if you still want something, got for a piece of fruit, fat-free yoghurt or sugar-free jelly.

- Eating too much is as worse as eating too less. Your body needs some “fuel” to work, if there is no fuel, your body will not lose any weight or fat in particular. Get the right things: double protein at lunchtime. It will keep you full for a longer time. I aim for cooked chicken breast, fat reduced cheese, quark cheese or eggs with salad and wholegrain bread.

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A girl's weight loss journey #4- Re-educate your habits, swap the bad for good ones!

Hello there!

I hope you're all fine and you had a wonderful St. Patrick's Day weekend!

F If you want to know, how I did this week, just scroll down and skip my text! You'll find all the stats and key facts for this week at the bottom of this post

Find my other posts HERE!

Last week I reached my 5% goal, what means that I lost 5% of my original weight the last 6 weeks. It is kind of a great feeling, as I was really surprised, when the computer, that is connected with the scales, showed the 5% sign and so I got my sticker as a reward.

(By the way, I love to get stickers like that, you also get ones, when you lose 7lbs or half a stone, the so called “silver seven”. It keeps you motivated on the one hand and shows you, how far you've come, by collecting all your silver sevens through your journey)

This 5% goal, however, shows me, that I was capable to start with the weight loss. I know, that I am just at the beginning of my journey and that I have a long way ahead of me, but I'll stay focused and I am determined to get to the end of it.

So when you've lost an amount of weight, there are some changes, that come naturally with it. Maybe you dropped a clothes size or you're feeling fitter, more energetic and less lethargic and probably, you discovered new habits and dismissed some of the old ones.

So I thought, it's time to talk about some of my old and new habits, surrounding eating and weight loss.

Re-educate your habits – swap the old bad for newer good ones

When you've decided to lose weight, this usually comes with a change of older eating habits for a new and healthier life style. New habits are a key to weight loss, but are sometimes not so easy to develop, when you're sticking to some of the old ones. The dictionary's definition of habit says, that's an acquired behaviour pattern regularly followed until it has become almost involuntary.

Let's think of non-food related habits you may have, like brushing your teeth in the morning and evening, turning the kettle on of a cup of tea, first thing in the morning, as a woman, cleaning and moisturising your face in the morning and evening time, taking the same seat in the bus or train on your way to work or university.

Sometimes, we pick up things, not thinking what they could do and how fast they could become habits, food-wise means that having that biscuit or two (or maybe you don't know how many) with your afternoon coffee or tea, picking on sweets or crisps in the afternoon or night time, while watching your favourite TV show, and not because you are hungry, just because you used to or you are bored.

So how to develop new habits? Simply by doing new and different things every single day, repeating the action regularly till it has become you new habit.

To get a bit personal, let me tell you about my older bad habits and the new ones I've adapted the last weeks. First, let me tell you about the bad habits:

-I love chocolate, well, not just chocolate, all kinds of sweets were welcome. I am a dessert fan and usually I enjoyed and loved a dessert more than the main dish. I am also a muffin and cupcake fan. And I still love to have these. But as a treat. That means I won't have them every day, and I would be happy with a smaller amount or less pieces of chocolate. You need to start thinking of the food's value and/or the calories and if you would be happy with one piece or if you'd need all of them.

-I ate, because I felt boring, while having nothing to do, I ate all night while watching TV. Things like crisps, nuts or chocolate bars, non of them was filling or healty and I just ate, 'cause I used to eat, not that I enjoyed the food, I just tucked in without thinking what amount of food I have just consumed. You know, sometimes, when you are big you thinks, who cares if I eat this whole box of chocolates, I'll never going to be thin.

One thing, I also recognised was, that I ate more, when I was alone. When no one was there to judge me I just ate more and without using my brain.

-I used to have a mid-afternoon-low and I needed something to cheer me up between lunch and dinner and so I would have had biscuits or a chocolate sandwich with my cup of tea.

-I used to use oil or butter in huge quantities. Thinking of using a good quality oil does not reduce it's calories. All of them have a high amount of calories for less quantity.

While revealing my bad habits I changed some of them or just avoided different situations I was afraid of.

-Swapping full fat for skimmed milk. Actually, I do not like the coffee or tea made with full fat milk any more. It makes such a difference when you are using one product for a time.

-Eat more fruits and vegetables. I eat my porridge or weetabix in the morning mixed with fresh or frozen fruit, I love to have a fruit salad after my dinner or having a fruit in the afternoon. I now eat my lunchtime sandwich with a salad and have vegetables with my dinner, that would be chicken and potatoes for example.

Try to snack on vegetable sticks with plain no-fat yoghurt, cottage cheese or quark cheese. Have a fruit salad with no-fat yoghurt and a meringue for your dessert.

-Tracking: everything that goes into my mouth is written down in my journal. And no, you do not have to count ProPoints for doing that, just write down, what you're eating throughout the day. Sometimes you'd be surprised by the amount of food you're eating without thinking.

-Choosing healthier food. Have chicken breast and mashed potatoes instead chicken nuggets and chips. Steamed salmon and pasta instead of breaded fish with chips.

-Portion control. I weigh my portions to track down exactly what I am eating and how many points I am using. So besides of the quality of food you are eating it's also important what quantity you are eating.

-Less snacking on rubbish-like cake, biscuits, crisps, chocolate. Sure, I do have them, as I mentioned earlier, nothing is not allowed. You have to understand that Weight Watchers is not a diet, it is a change of your eating habits a change of life style, a programme that makes you think about your food, instead of tucking just into. Have your favourite chocolate bar or whatever, but as a treat, not every day. Rely on proper food, that fills you up and makes you happy as well. Do not tell yourself, that from now on, you won't be allowed to eat all the things you love. Restrictions aren't a solution and would be too difficult to maintain. The sooner or later you would have meltdown, craving for the favourite thing you gave up, and this would be worse, than having it every now and then.

I now think twice, if I need that biscuit or slice of cake after my lunch and usually I keep myself busy with something else, so I forget about my craving for a sweetie.

-Plan your meals ahead. This means, that you should plan your meals for the week ahead. Create a menu planner and do the shopping according to that. Try to buy the things you really need for the next week. Do not fall for the 2 for 1 chocolate bargains, leave them in the shop, because when they are in your cupboard, you are going to eat them. So I usually have some Weight Watchers biscuits or Chocolate bars in the kitchen and less other rubbish. Honestly, this just made such a difference to me, but I know, that these offers are everywhere and sometimes it is really hard, to stand in front of the sweet treats in Tesco's and thinking “No, I will not buy any of them, because I don't trust myself” (And I really don't!)

-Don't make to many big changes at the same time. Try to do small steps. If you fail by following all of your new habits at once you mightn't be motivated to continue your weight loss.

Statistics and key information:

Number of weeks: 7

Weight loss this week: -6lbs, ~ 2.7kg

Weight loss in total: -1^st 10 ½lbs, ~11kg

Feeling: Wow, I am a bit flabbergasted. I never thought, that I would've lost 6 lbs this last week. So every time I step on the scales, I am more than surprised. And at the moment, I doesn't feel like I am over 10kg lighter, than I used to be in January when I started with Weight Watchers. I also don't have the feeling that I am missing something. I still have my favourite foods, my chocolate and desserts. I am feeling great, I got a lot of compliments for my weight loss from my hostmum's mum and from fellow members, who keep telling me, how well I am doing this is such an awesome and incredible feeling for me.

I need new trousers, as well. My jeans are too big, I would lose them now, and that is kind of weird, because there was a time, when they barely fitted the other way.

And I also had such a great weekend in Salthill and Galway, I really enjoyed the beach and Atlantic, and the walk on the prom.

Favourite food: Chickenbreast, potatoes and vegetables, steak, onions & chips, grilled chicken and pasta.

Favourite treats: Champagne, scone and jam, fish & chips with onionrings

Goals & plans for the next week: I alway kind of have the feeling that I do not keep up with my goals or plans I have for the week, I was walking on 4 days the last week, but had a lovely 2 hr walk between Salthill and Galway and back. I loved it. The weather was great. Sunshine, the wind and smell of the Atlantic Ocean. Just amazing.

Then, I had 2 Filling & Healthy Food days (I want to talk about this the next week) and so I simply reduced the days where I was eating some biscuits or other food like that.

I still haven't visited the pool yet, but I'd love to do some aqua-fit lessons.

I also would love to start running, but now, I have the feeling that I am to heavy for this and it wouldn't be the best for my bones and joints. So I will stick to my normal walking activities, 4-6 times a week or so and hopefully I will start to join some aqua fit classes the upcoming weeks.

I guess it would be to much to say, I want to lose another 3 1/2lbs the next week, with St. Patrick's day on Sunday, for my next stone lost, right?

Tips and thoughts: It's simple! Enjoy your food! Love your favourite treats. If you want that muffin or cupcake, go and have it. Enjoy it and don't feel bad about it, if you really wanted this treat. (If you would feel bad about eating it, so don't have it, this is what I would do!) Do not give up the food you love, you won't keep it up for, let's say, the rest of your life, to be honest, I would miss my desserts!

Life is just to short (I just found that out this week, how fast a young life is wasted and how fast a baby is without his mother) not to enjoy food and life or having any restrictions. You should be happy BUT you need to have a healthy way dealing with food. (Either you have it or you have to learn it by starting to adapt new habits!)

And if you need some new ideas for great low calorie/low ProPoints food, have a look on this blog! Janey has a great variety of recipes, such a true inspiration!
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