Note:  If anyone has any concerns about their health before embarking on any type of diet or exercise plan please go and see your doctor who will discuss what a suitable weight loss program is for you.

Trying to drop the pounds?  Tried all the diets, pills and shakes but none of them worked, or you lost weight but put it all back on again once you stopped dieting.  There is no quick fix to losing weight and maintaining it.


There could be many reasons why people struggle to lose weight.  For example, they became fed up with a monotonous diet, or lost motivation.  There were stress issues over something and in some cases, this leads to the biscuit tin!  There could be a health problem.   If someone is on a diet and exercising and the weight is not reducing, go and see your doctor there could be a medical reason for this.

Emotional feelings can sway the way we think about matters in general, and this includes losing weight.

Set your goal to lose weight for yourself and not anyone else!

Firstly,  you must want to do it and do it for you, not for anyone else.  Take this example, Jayne a work colleague has made an unpleasant comment about your weight, and your thought is, “I must be fat otherwise why would Jayne have said that.”  You may start a diet because of that comment and not because you decided to slim down.  Dieting to appease someone else is a path to failure unless someone is supporting you for health reasons.  On the other hand, the comment could make you start eating more to compensate for the hurt you are feeling.  Being told you must diet by some medical professional, could make you feel defensive thinking, “don’t tell me what to do!”  Does any of this sound familiar?

What is a sensible weight loss on a weekly basis?

Lose the weight at 2 to 3 pounds a week this is better than losing  7 or 8 pounds a week. Your system will cope better with a few pounds, and you will gradually become more comfortable with the new way of eating.

Food and Drink  you need to stop consuming

Just imagine eating fish and chips, chocolate bars, cakes, crisps etc. during a typical week and a takeaway at the weekend washed down with wine or whatever alcoholic beverage you like. When you decide to go on a diet, these food and drink items will not form part of your weekly intake.   There must be a determination not to given in.    It is pointless dieting all week then consuming alcohol and takeaways at the weekend because the weight will pile back on.

How to stay motivated?

Think about how you want to look after losing your weight and be realistic about this! Do not compare yourself to that of the models you see in the media because some of them are gaunt and if they want to remain in the limelight they have to battle to keep thin and thin is not slim!

Look through a magazine, newspaper or on the internet and see a shape that you like, cut it out or print it off.  Find a photograph of yourself, cut off your head and place this on the body of your cut out. Put the image where you can see it, the fridge or food cupboard are ideal places.  That is the second step the first one is to do this for yourself and no one else.

Next, decide on a diet plan that you know you can live with and you choose.  Your decision should be to eat healthy because you know that doing this will eventually enhance the way you look outside; such as your skin and hair and how beautiful your body will look in your new clothes. You will have more energy and feel more confident in all areas of your life;  as you can see emotional feelings, all come into this.

Diet plans do not have to cost the earth or be boring.  Everyday foods like fresh or frozen fruit and vegetables, lean meat, fish, nuts and seeds are all healthy choices.  Eat fruit for snacking in place of biscuits, chocolate or crisps.  Breakfast bars or cereals (not those covered in chocolate, sugar or yoghurt etc.).  Drink skimmed milk and make water part of your fluid intake. Water is marvellous for the skin and gives you so much energy and mental awareness.  Baked potatoes, or plain boiled. You can still enjoy your roast dinner now there are the one cal spray oils and as long as you remove the skin from chicken and the fats from steak, lamb, pork, and beef this would be fine. Give yourself a treat once a week but not something you became addicted to before dieting such as chocolate or crisps. Choose something nice but not too naughty!

Invent your Own Diet and Exercise Plan

Inventing your diet and exercise plan is your bespoke little gem.  For example, if this works out well, it could lead to you teaching other people and starting your own weight loss business, now that is motivation!  Keep a diary of your daily dieting and exercising;  you will need your notes to refer back to if you decide to go into business.

Walking with a spring in your step will give you exercise.  Do not pay for expensive gym sessions or tie yourself up into a yearly subscription if finances will not allow it.  However, if you can afford this then go for it! Swimming is another excellent source of exercise and dancing.

Note:  If you have a disability you will find some links at the bottom of this article for you to check out.

What if I give in to certain cravings?

Here is another way to look at what may stop you from reaching your weight loss goal.

Your goal (ideal weight) is inside a  building, but the building is across the water, and the water has hungry sharks swimming around waiting for a victim!  Name the sharks that will stop you getting across the water so you can reach your goal. One shark could be alcohol; you like this at the weekend after a hectic week to relax,  can you give this up at least for the first month into your diet.  Another shark is called chocolate it is your favourite snack.    These are your sharks, alcohol and chocolate there could be others such as exercise, you have not done any since leaving school. How will you avoid these hungry creatures so you can cross the water and reach your goal, your ideal weight!Weight

The Bridge Exercise

You need to build a bridge, but the bridge needs to have steps you can take to get across.

Let us look at a new, fun way of doing this:
I believe that on or before (you choose a date) that I (Rah Rah –  you) will celebrate that I see an increase in my success and I have not drunk alcohol for *4 weeks into my diet because I see a difference in my measurable change (*the time limit you give not to drink alcohol). I am guided to what I need to know (your diet and exercise plan), and I engage the support of my imagination and intuition to work with me.

Take one step at a time, in this example alcohol is the first shark out of the way.  Next is chocolate and then exercise.   Set small step goals, that way your cravings whatever they are will soon disappear.  Let your goals excite you and retain the excitement because you are stepping nearer and nearer to the other end of the bridge and the building that holds your goal!

Going back to your cut-out look at this every morning and imagine achieving your ideal weight. Choose an aromatherapy scent, something like orange or lemon smells associated with healthy foods.  While you picture yourself,  find a word or phrase to associate with your image and smell, it could be “healthy new me.”  Look into a mirror, deep into your eyes imagining, smelling your scent and saying the phrase, “healthy new me” as you see the new you staring back.   It will only take around 5 to 7 minutes of your time every morning and if you want you could repeat this in the evening.

These steps may appear a bizarre way of coping with obstacles that can hold you back from achieving your weight loss, but it can work.   Be on your guard, when a nagging voice inside your head is trying to sabotage your goals by saying, “I’m going to protect you from those sharks.  You do not want to cross the bridge to your goal.”  But, you have to counter-attack and think, “I do want to cross the bridge and achieve my goal, and the sharks won’t stop me!”  Think positively and do not talk negatively to yourself.  Once the weight starts to melt away, your confidence will soar, and you will begin to feel great inside and out!

Everyone deserves a treat now and again.  However, it is over-indulgence all the time that causes weight to pile back on.  Do not let all your efforts go down the drain once reaching your ideal weight.  Eat healthily and exercise a couple of times a week.  Just imagine how fabulous you are going to look!

Note: There will be some links at the bottom of this article to help you find wholesome and filling foods for your new diet and new you!

Food Talk

Plain foods like chicken and poultry can be spiced up with garlic, lemon and ginger, rosemary and thyme and other herbs and spices. The same applies to fish such as plain cod or haddock. Salmon and trout are good healthy choices.  Spice up your fish with parsley and other herbs there are many recipes on the internet to make these delicious meals.

Note: There will be some links at the bottom of this article to help you find wholesome and filling foods for your new diet and new you!

If you don’t have a slow cooker invest in one, they are cheap to buy, and you can cook up delicious meals that are full of taste.  Just switch it on before going to work, and your meal will be ready when you return home.  Slow cookers are economical and less washing up!

Here is a list of 5 Superfoods to help with losing weight:

Ginger – It is an anti-inflammatory, antioxidant and regulates the insulin response.  It builds up the immune system and can reduce the symptoms of flu and colds by killing harmful virus and bacteria.  It controls the digestive system.  Ginger is rich in potassium, magnesium, phosphorus, and folate. It detoxifies the body from harmful elements.   Helps to reduce bloating because it improves the digestive system.    If consumed often it stimulates the metabolism, and this helps the body to burn calories at a much faster pace.  Sniffing ginger for a few minutes can relieve stress and lighten the mood.

Blueberries – Rich in antioxidants and high levels of vitamins K and C. There are only 40 calories in half a cup of blueberries making it an ideal snack if feeling peckish before a meal.  They help to eliminate constipation; essential for weight loss.  Blueberries contain catechins which are fat-burning.  Include them in your cereal and porridge for extra health benefits!

Avocado – This is the beautifier! Fantastic for the skin and body organs. Instead of using salad creams or oils replace them with raw sliced avocado and your health will be boosted ten-fold! They strengthen the immune system with vitamins K-C-B5-B6-E plus potassium.  All these vitamins are essential for regulating the blood pressure, lowering bad cholesterol and increasing good cholesterol.

Avocado does have high-calorie levels, but they are still an essential part of the weight loss diet.  They help to regulate insulin, so when you consume foods made of simple carbs or sugar instead of your body becoming over-weight from these carbs, the body digests them as other foods and keeps blood pressure under control.

Avocado has been shown to fight the cells of prostate cancer and reduce the side effects of chemotherapy.  Just eating half an avocado per day can be a weight reducer and immune booster.  Because they are rich in fibre, you will feel fuller much sooner than if you decided to have a low-fat option.  They are best eaten raw rather than cooked.  Like many things, cooking can destroy the health benefits of some foods.

Broccoli – This helps to prevent illness and eliminates bad bacteria plus it is a powerful immune booster. Research has shown that broccoli can reduce cancer cells especially those found in the mouth, throat, and stomach and reduces the risk of cardiovascular disease because it lowers bad cholesterol levels and bad fatty cells.  It contains vitamins A-C-K-Calcium and is rich in antioxidants which are great for reducing stress levels.   Dark green leafy vegetables are especially good.

Garlic – An immune booster, bacteria fighter, antioxidant which helps to lower bad cholesterol.  It regulates blood and sugar levels.  The ideal amount is around two cloves per day, squashing it releases the goodness in the garlic.  If you don’t fancy eating garlic alone, spread some pure organic honey on a slice of bread and add the crushed garlic.  It helps to battle against the common cold.

Overeating garlic can cause:
Bad breath and body odour
Heartburn, burning in your throat and mouth
Nausea, vomiting, gas, and diarrhoea
Only consume two raw garlic cloves per day, and you will be fine, anything above this amount is not advised.


If you followed your diet and exercise plan, you should begin to see the results.  And finally, you will have beaten all the sharks and reached your… drum roll…


Well done, fantastic and look at the new you!

Link for healthy recipes and health information click here. 

Link for healthy slow cooker meals click here

Link to NHS diet plan – online community – click here

Exercises for the disabled click here 

Exercises for the disabled click here

Chair Exercises click here

© Life Coach You