The Body Retreat

Women Only Weight Loss & Wellbeing Retreats

It’s Time to Stop Eating Less & Moving More!

 Eat Less and Move More!

You’ll have heard it said many times before…if you eat less and move more you will lose weight. It’s simple mathematics.

The old Energy Balance Equation.

Energy In (Calories) – Energy Out (Exercise) = Weight Loss.

Except that it doesn’t work…

Well, let me be very honest… it does work …to a point.

Usually a very short lived point.

That first couple of weeks on your new diet, when you are watching what you eat like a hawk, weighing out tiny portions of food, hitting the gym like a demon or working out in morning bootcamp every damn day… the scales move in the right direction and you think HURRAH!!!

Diets work, I am eating less and moving move…it is working. It was me all along. I was too lazy, too greedy, too relaxed, too slow, too generous.

But then… the weight loss slows down or even stops. You eat a little bit less, you go to an extra class, your Fitbit is sending you messages about how you have climbed Kilimanjaro and Mount Fuji you are walking so many extra steps….still, the scales don’t budge.

You are exhausted … you are hungry… you are off the diet!!

Sound familiar???

We hear this story time and time again on retreat.

Just like you, these are smart, intelligent, educated women who have run companies, raised families, held down important jobs, become experts in their own field… all beating their heads against the diet brick wall.

Why doesn’t it work… it makes sense.

It’s logical.

Calories In minus Calories Out and you lose weight. Everybody knows that!!

“What the hell is wrong with me that it doesn’t work for me!!!!”

They feel that they have failed at something that had such a simple set of instructions, Eat Less and Move More.

But here’s the thing…they didn’t fail the diet ..the diet failed them.

 

The Real Energy Balance Equation

 

If we were going to use an equation to lose weight it would look a bit more like this

Energy In

(the real amount of food eaten & the actual calories consumed – the food not absorbed)

minus

Energy Out

(your resting metabolic rate, + the thermic effect of eating + exercise & movement energy use + non exercise thermic energy use)

 

Many parts of this equation you’d need a week in a lab with men in white coats testing to even come close to your actual numbers.

The reality is that how much weight you lose is determined by your metabolism, your age, your sex, your genetic make up, your stress levels, your water intake, your sleep pattern, your gut microbiome…to name those factors we now understand better.

 

Eating Better & Moving Smarter

For us here at The Body Retreat we prefer to focus on Eating Better and Moving Smarter.

Yes, you do need to watch not only what you eat, but how and when you eat it…you cant just live on coffee all day and then wolf down a pringle pizza for supper. Likewise, you can’t simply hit the gym and attain your calorie number on the treadmill or your step number on your Fitbit.

It’s a much more subtle ‘equation’ than just eat less and move more. It’s not one size fits all…but then let’s be honest … you have probably already figured out that that isn’t working for you.

 

Three Top Tips to help you start to make a shift today away from Eat Less and Move More

Eating Better

  1. Focus on good quality Protein at every main meal. Enjoy meat, fish, seafood, eggs, tofu, beans and pulses, nuts and seeds.
  2. Eat the rainbow. When you look at your plate you want to see more than three colours
  3. Eat your main meals sitting down. Even if its only for 5 minutes, this will improve your digestion and absorption.

 

Moving Smarter

  1. Move your body every day. Even if your day job is sedentary make it a habit to move your body regularly through the day.
  2. Find something you love and commit to doing it every week, it might be swimming, dancing, spinning etc. It doesn’t matter so long as you are having a blast while you do it. This means you are less likely to get bored and just stop.
  3. You are going to have to sweat. If you want to change your body shape and size and improve your fitness then you need to be sweating every exercise session….not just glowing. It doesn’t have to be for long, but you need to be sweaty at the end.

 

Is it time to stop the diet merry-go-round?

Are you ready to stop the diet merry -go-round?

How many times have you “tried” to lose weight?

I can tell you from both personal experience and about 6 years of working here at The Body Retreat that trying to lose weight is pretty much setting yourself up for failure.

I started to put on weight after the death of my mother when I was aged six… I literally ballooned over night. I went from a little string bean of a kid to a round faced cabbage ( to keep the vegetable analogy going LOL)

I went to live with my maternal grandmother who was a one woman feeding machine… and one that never said no. I can only surmise that she felt that having lost my mother I should never be deprived of anything else.

Naturally, children push boundaries, test limits, try their luck and so I wanted to enjoy all the treats, snacks puddings and favourite dishes that I could get.

Over the years I just kept on growing , out as well as up.

All through my teens and into my twenties I was always known as “big girl”…its something of a term of endearment where I’m from in Northern Ireland. “What about you big girl”, “Nice to see you big girl”. You get the picture I’m sure.

Of course, there were others who were less endearing…being the but of a group joke as being a pot bellied bear still stings even now some 30 odd years later.

As a young girl I “tried” my first diet…it was called the F’Plan. I was about 11.

It worked …for about a week and then the lure of the puddings and my grandmothers cooking lured me away from the high fibre bran and back on the bacon and eggs.

I was taken to the GP who told my granny off for being soft with me, so we were left to our own devices trying whatever new diet seemed the rage.

My Personal Diet Merry-Go-Round

The South Beach Plan

The Cabbage Soup Diet

The Beverly Hills Diet

Slim Fast

Weight Watchers

Atkins

Decades I have spent trying to lose weight, with varying degrees of success.

It wasn’t until about the ripe olde age of 39 that something clicked…

Shift your Mindset to Shift the Weight

Having studied NLP (neuro linguistic programming) I began to realise that all the negative self talk and feelings I had about food, weight, the way I look, how much I weighed were all mixed up with the feelings I had about my mother, my grandmother, who I was as a girl and now a woman.

I was trying to lose weight by any means necessary but at the same time I found food to be a comfort, it felt like love, food made me feel safe. Why would I stop those feelings!

My brain was filled with so many mixed up messages… and these in turn led to self sabotaging behaviours.

I was like a hamster on a wheel…round and round the diet merry go round I went…getting smaller, getting bigger but getting more and more ground down by it all.

I never found the prefect diet…because that doesn’t exist . If it did there would be no obesity crisis, every one would be slim.

What I found was a healthy mindset…one that let me define myself and let me make my own choices.

I lost about four and half stone and give or take a few pounds (ok who am I kidding I put on 7lbs over Christmas…im only human) I never regained the weight.

Mindset is a Key Pillar of Health

That is why Mindset is the first pillar of Women’s Wellness on all our retreats but the one that is so important on our Weight Loss Retreat. Changing your Mindset is the first step to stop the diet merry-go-round.

Mindset is about acknowledging where you are at, you don’t have to like it, but you do need to acknowledge it. Then start to make small changes that all add something positive to your health. Not because you have to …..but because you want to. Because you care about your body and your health.

Trying to lose weight and keeping yourself stuck on the diet merry go round will grind you down.

Perhaps its time to try something new?

Maybe it is time to change your self talk. Shifting from being negative and critical of ourselves being positive and encouraging

 

 

Self Talk Exercise

 

Get yourself some small index cards or note cards.

On each card write one individual negative thought or belief that you currently hold about yourself, your body and your health.

For example:

 

I am always going to be fat

 

I hate my body

 

I cant lose weight

 

I am not good enough

 

I can’t exercise

 

Next over the next couple of weeks take each card in turn and take 5 five minutes to review the statement you have written.

Now under your original statement write down a new positive statement.

So for example if you wrote “I hate my body” you might now right, “I like my face, eyes, ankles, hands etc etc”. You do not have to like everything but there is always some positive to be found if you choose to look for it.

As simple as it sounds…looking for the positive, no matter how small it might seem helps to move your brain from a negative into a positive frame of mind. You shift from thinking it is impossible, to possible and then probable.

 

 

Get Back On Track 3 Day Plan

If you have a few pounds to shed after the  excesses of the festive season then don’t panic, it really only takes a few days to get back on track.

Our Get Back on Track 3 Day Plan is designed to help you to over come those sugar and carb induced cravings that lead you to want more and more sugar and carbs, it will balance your blood sugar levels meaning your energy levels will stabilise and you will loose the bloat and an inch or two from your tummy.

If you have really over indulged over the festive period then you might find that you do feel a little hungry on day one of this plan, but the key to be consistent with the timing of your meals and to keep your water levels up.  that way by day 2 or 3 you will have gone over the hunger hump and be feeling great again.

This plan is not devised to be followed long term, it really is a short kick start.

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The Rules for the Three Days.

 

  • NO added sugar for three days
  • NO added salt to cooking or any meal
  • NO salad dressing apart from freshly squeezed lemon juice and black pepper
  • No Fruit other than the apple and avocado
  • Start each morning with a mug of hot water with the juice of 1 lemon.
  • Unlimited salad veggies but no prepared salad, coleslaw or beetroot etc
  • Keep starchy veg to a minimum at night (carrots, parsnips etc)
  • Choose mainly green veg and salad items, eg spinach, celery, cabbage, spring onion, cucumber, peas, broad beans, broccoli, cauliflower, courgette etc
  • You Must eat every 3 to 4 hours
  • Nut Butter should be 100% whole nut, with no added oil, sugar or salt etc
  • Drink at least 8 glasses of water through the day.
  • Only herbal teas for rest of day
  • No carbonated drinks, no diet drinks.
  • 8 Min HiiT workout Every morning before Breakfast.
  • Walk for at least 30 mins every day to a rate where you can not hold a conversation

 

Let me know how you get on if you follow the Get Back on Track 3 day plan, I’d love to have your feedback.

If you know anyone who might find our 3 Day Plan useful then why not share using the social media buttons

 

Ditch the Crazy Quick Fix Diets

Its Silly Season For Weightloss Diets

Some women will go to extreme lengths to become slimmer versions of themselves. Just have a look at the weight loss products advertised at this time of year – everything from miracle diet shakes, detox drinks made with lemon and pepper to Brazilian berries and slimming tea – just to name a few.

Now we see the evolution of the 5:2 diet, it seems the diet industry knows the importance of continuous movement to keep its products fresh.  The newspapers and magazines are full of “get thin quick” diets.

The promise of the new year and a new you.  At The Body Retreat, we hate that phrase, New You, it implies there is something wrong with the old you, it makes people feel that they are some how not right.

At The Body Retreat we encourage our women to be the Best You, rather than a new you.

In an attempt to become the New You that the magazines offer most people will try any quick-fix miracle weight loss aid or quick fix diet that promises to do the trick.

These crazy gimmick diets play on the hope that we have that maybe this time the miracle will work.

To compound matters in the beginning they do seem to be keeping their promise, when you make a change to the diet you follow a certain amount of weight will be lost, but why do so many women find themselves on new years day looking for yet another miracle… because whatever the quick fix diet, the shake, the pill, the juice,  they are no substitute for a healthy banned diet.   One that is based on solid nutritional principles to not only hep you to lose the fat you want to shed but to promote strength, energy and health.

The Danger of Quick Fix Diets

The truth is that quick fix diets can actually be harmful to your health in the sort term as they rob you of vital nutrients for daily health as well as leaving your energy levels in the toilet.

In the long term many quick fix diets relay on serious calorie deficits and so place your body into a starvation mode, which in turn slows your metabolic rate, this means that when you do eventually fall of the quick fix wagon you actually starts to store the extra foods you have consumed directly as fat.

That’s not even the worst case scenarios… quick fix diets can upset your appetite and satiety hormones meaning that they are out of balance for up to 2 years.

Ditch The Diets

Ditch the Quick Fix Diets and instead find a nutrition plan that suits your body and your lifestyle and you will never diet again.

We work with you in making a plan that works for where you are right now, where you want to be and factors in your likes and dislikes, your time commitments and budget constraints.  There is no other take home plan that is as tailored.

Thats why at The Body Retreat we work with you to change your mindset and behaviour, to make  healthy choices so that you can enjoy a balanced lifestyle, that you can enjoy occasional treats without guilt and without increasing your waistline. You start to find it easier and easier to make the choices that are what your body really wants and needs right now.

If you have decided that this is the year when you are going to lose the weight that is unnecessary for you then you may find you will succeed in your goal with the right support and guidance.

Thats were the Body Retreats unique Weight Loss Retreat can help.

Our luxury weight loss retreat will change your relationship with food while at the same time boost your energy and fitness levels, so you return home stronger, leaner,  healthier having lost up to 10lbs.*

We have helped hundreds of women ditch the crazy quick fix diets that promise so much and deliver so little.

We keep our retreat numbers small so that you get the best individual attention to ensure that you leave us in the best possible shape with the right tools, resources and midst to succeed in your goal and active the body and fitness you want and deserve.

Contact us to set up a time to chat through exactly how we can help you to turn your back on quick fix dieting for good.

 

* Average weight loss at our weight loss retreats.

Why Counting Calories Will Not Achieve A Beach Body

Its that time of year when the world goes “Beach Body Crazy”.

Of course it can be pretty hard to not feel a certain pull of beach body worthiness when our society is so image obsessed. Put to one side for a moment that a lot of the images we look at in our media are not real, having had the support of some tech wizard and the mighty Photoshop pen.

But if you are hitting the beach or poolside this year then it’s quite natural to want to feel good.

Feeling good poolside is very different from a desire to look like a Photoshop model poolside and just to be clear, there is no such thing as a beach body…your body is your body, summer, winter, spring and autumn. Feeling good inside and out is a 365 option not just for two short summer weeks. Ok…rant over.

But if you have been thinking that you want to shed your winter poundage (those unwanted pounds that have crept on since you layered up and started hibernation eating over the winter) then I want you to think differently about how you approach your weight loss this year.

In the interest of full disclosure I will say that I am much more an advocate of Gaining Health , not Losing weight. But I live in the real world and I know that there are times when we all want to trim down and tone up.

For decades now we have been told that when it comes to weight loss you need to count calories and then reduce them.

Put less in than you use up and hey presto you lose weight. It’s the perfect equation…except that it isn’t!

Playing the calorie counting game doesn’t work in the long term and even in the short term it may do more harm that good as you can actually gain weight and upset the hormones that control your metabolism, your sleep patterns even your sexual appetites!!

Why Counting Calories Doesn’t Work

Firstly,

All calories are not created equal.

For example you want an afternoon snack and you have budgeted about 250 calories. What to have?

How’s about a chocolate bar? A Mars bar has 260 calories or a Kitkat is even better at only 230 calories.  Or how about a boiled egg and half an avocado coming in at 270?

The chocolate bar will give you a real rush, your blood sugar levels will be flying for about 30 – 40 mins then you will feel totally flat as you crash and burn. Your insulin levels will be sky high coping with the sugar. You are also training your brain to respond to sugar and so set yourself up for a lifetime sugar addiction.

By contrast the Egg & Avocado option, while not as attractive from a calorie perspective of is full of good fats and proteins and so the energy is slowly absorbed, avoiding those blood sugar and insulin spikes. You will literally feel fuller for longer and you will have had the vitamin, mineral and antioxidant boost from this snack. It’s also much less likely to have you chewing your arm off on the journey home from work or craving carbs in the evenings.

Choose the chocolate and you could have saved yourself 30 calories, but you will most likely eat much more than that to climb out of the sugar crash.

It’s not about the amount of calories but rather the type of calories that you are choosing to consume.

You May Be Tempted to Eat “Fake Food”

The saviour of any calorie counting diet plan are the artificial sweetners, and processed foods.

“Need an afternoon snack? Why not enjoy our chocolate flavoured yoghurt with mini crispy balls on top for only 99 calories!!!”

Why not? Well, before you tuck in take a quick look at the ingredients list. Does it read like a chemical experiment? Are there lots of words you cannot pronounce and have no clue what they are? You are consuming chemicals, chemicals which fool your brain into thinking you are eating real food. Yes you have only consumed 99 calories but you have consumed a whole lot more “stuff” that messes up your metabolism and endocrine system.

Hormones Regulate Metabolism, Not Calories.

This is a good time to give a quick plain English explanation of metabolism.

We tend to think of metabolism as a furnace that gets switched on or off depending on what you eat and how much you exercise. But actually is much more than that.

Metabolism in your biochemistry, its actually hormonal reactions in your brain, your gut and even your fat cells that tells the body what to do with the energy you have consumed. Burn it as energy, store it as fat or use it to build muscle its your hormones that dictate that and its much more about what type of food you eat rather than the calories composition that makes these reactions.

When you eat Fake Food or very low calorie food you aren’t giving your hormones much to work with and so your metabolism gets sent into free fall.

You might lose weight this week and then having eaten a fewer higher calorie food the next you put on 3 or 4 pounds!! How did that happen? Well your metabolism’s is out of whack. You need start eating real clean food all the time…no exceptions and no exclusions. Your hormones will love you for it and so will you waistline.

When You Calorie Count You Stop Listening to Your Body.

We have all done diets. Day after day of having a fixed reduced calorie intake goal. “Today I’m eating 1,200 calories” and so you plan the day out, splitting the calories into manageable portions.

Picture the scene, you are sitting down to dinner with your calories counted portion and towards the end of the meal you start to feel full. But you still have all those calories left on the plate that you allocated, it would be a shame to waste them…so full or not… most people keep eating and clear the plate. After all they are still within their calorie budget so no problem right????

Not really.

Firstly, when you eat to feeling full that means exactly that, your stomach is full. Which means that you are every so slightly stretching your stomach. So the next time you eat, you find that you need to eat just a little bit more to gain the same feeling of fullness, then the same thing happens the day after and the day after… before you know it your stomach has stretched and you cannot seem to find that same feeling of fullness you once did.

Admittedly you are not very likely to stretch your stomach on a diet of lettuce leaves, but the problem with diets is that they never last…never! And once you have created the habit of always eating until you are full you continue this habit with the higher calorie foods, consuming the same sized portions of food that will now stretch your stomach and are stored as fat.

You Can Become Obsessive About Food

 Viewing foods only in terms of their calorific value encouraged disordered thinking about food. You can so easily become obsessed about hitting the lowest number of calories per day or working out to burn off as many calories as possible…leaving yourself under nourished and over exerted. What you fail to see is the real nutritional value of the food. Often times choosing a high calorie whole food is a better option for your waistline. Note the word whole food, we are talking organic meat and diary, fatty fish, avocados, nuts, seeds and great oils…not donuts and takeout.

What’s the Alternative?

We our top tips at The Body Retreat when you want to tone up and trim down are pretty simple..and nothing to count, measure or weigh.

Eat Clean Whole Foods…cut back on the starchy foods and increase the lean proteins and lots of green. Green is Good!

Only Eat When You Are Truly Hungry…get out of the habit of eating. Don’t eat when you are bored, stressed, upset. Learn to listen to your body, listen out for the signs of real hunger.

Never Skip Meals, (if you aren’t hungry after about 4 hours or so are you listening to your body?) You will probably eat about 4 times a day, about every 4 or so hours, this is about how long it takes for your body to use up the energy you have given it along with some of your fat stores.

Keep Hydrated…don’t confuse hunger with thirst. Stay hydrated all day, your skin, hair, eyes and waistline will love you for it.

Move More Every Day…there is no getting away from it. You do need to move. Aim for about 20 – 30 mins of activity every day to help control your blood sugar levels.

Get Your Rest….sleep helps to reset those all important hormones meaning your energy levels and hunger levels are better balanced during the days.

Relax… your body is already beach ready. When you make the decision that it’s ok, but you now choose to nourish your body and mind with real whole foods, enjoy moving your body and feeling how strong it is, how much it can do then your confidence to peel off those extra layers will be right there.