Good morning and welcome to this weeks class! It's great to have you all here supporting each other
More fantastic news this week - you lost another whopping 64.5lbs! So far this year, 15stones 3.5lbs of you have been slimmed away! That's just amazing! I am so pleased Keep going!
The motivation is still thankfully running high as is your wonderful support for each other, but I am aware that not everyone is finding losing weight easy just now (that's normal!!) so I have a few words of encouragement and advice for you all today. If this doesn't apply to you just now, then that's fantastic, but keep this information in your head just in case you ever need it. ( I hope that you wont!! )
EVERYONE can lose weight - yes, you all CAN do it! Keep reminding yourself of that. It's really easy to think that you are the only person having a challenging time whether that's over a period of time or just 10 minutes. I said to you in an earlier class this year to use an event to motivate you to lose weight for and work towards being lighter by then. Accept that sometimes you may find things more difficult than others but always remember that any minute of any day is a great time to draw the line and award yourself a fresh start - don't award yourself with the rest of the day off PEPping if things went wrong!!!!! There is a lot to be said for damage limitation! Remember the reason you decided to join us at Scottish Slimmers - for all of us there was someting that made us realise that things had to change and so we made the best decision ever and joined Scottish Slimmers to change our lives for the better. Not one of us were happy with ourselves when we joined up but everyone has moved on from there and made great strides towards a happier, healthier and lighter lifestyle. YOU DON'T WANT TO GO BACK THERE!!!! Use that as motivation too!!
I think that it's great that you are all so good at counting up your checks spent and saved. There is no doubt that keeping a food diary is one of the most important factors in successful weight loss. It has to be done as you go throughout the day as it is so easy to forget little bits and bobs. Every lick, pick and nibble has to be recorded and counted!! Have you all got a set of food scales? Are you using them? If PEP ME says 30g of something, it means 30g, not a guesstimate! It really is important to get quantities right as in my experience, we are much more likely to over estimate than under estimate and that of course, knocks the check count off.
Exercise - that's important too. We all know that we should, but be careful not to eat more just because you know that you have burned of xxxxx amount of calories! Make sure that you have a lovely filling PEP meal to enjoy once you finish. It's just too easy to grab snacky things after exercise for a quick fill up which won't help your weight loss.
Instead of making up your own menus and counting the checks, eat from PEP ME. Then you can be sure that you are getting the right balance of nutrition that will give you good weight losses. I am convinced that theat's the problem for a lot of people who stay within their check total but don't get consistently good weight losses - perhaps just not getting the protein/ carbs balance right. Try it!!
Never be disappointed with a STS!!!! It's much better than a weight gain! If you do have a weight gain 9 times out of 10 you will know why, so annoying as it may be, it isn't a mystery. Take it on the chin and move on. At least you know what not to do the following week! If you don't know why, then check the above.. The answer will be in amongst it!
Lastly, this week I would like you all to take your measurements this week as inch loss is every bit as motivating as weight loss. As this is the last Monday in January, let's make it a date to check the measurements on the last Monday of each month. I'm looking forward to hearing how it goes.
I hope that in amongst my ramblings, that each of you will find an idea that you can use.
Onwards and downwards
Have a great week and well done for just being here!