Fat to Fit - M is for maintenance

M is for maintenance

A is for APPETITE (listen to your hunger signals this helps with your metabolism)

B is for BONES (eat lots of calcium rich foods)

C is for CARING FOR YOUR BODY

D is for DAIRY (eat lots of dairy products as it will assist in not gaining osteoporosis)

E is for EXERCISE (do lots and get into a regular routine. The more you do the easier it is to keep it up )

F is for FAT AND OILS (a little of the right fats is key to any healthy diet)

G is for GI (Low Glycaemic Index Foods) ( Eats lots of Low GI foods Read labels to make sure not high in salt ,fat or sugar. )

H is for HAPPINESS

I is for IMAGINATION (use your imagination when planning exercise or your meals. Visualise your ideal body form the start and you'll know what to expect when you get there.

J is for JOINING IN (take that step to join a club/gym, weight loss program or try something new)

K is for KERATIN (needed for strong hair and nails)

L is for LIVING YOUR LIFE TO THE FULLEST

M is for  METABOLISM ( the great your energy expenditure the faster your metabolism runs)

N is for NUTRITION (Eat food in moderation from all of the food groups)

O is for ORGANISED (Be organised in your planning, shopping and tracking)

P is for PORTION CONTROL (measure and weigh everything)

Q is for QUIET TIME (make time to sit and contemplate)

R is for REST (Get your beauty rest as this is the time your body repairs and regenerates itself)

S is for SUPPORT (Have a great support network, family, friends, Weight Watchers Team)

T is for TOUGH (you need to be tough and NEVER give up on yourself; it is hard but rewarding to lose weight and keep it off)

U is for USE IT OR LOSE IT (This goes for your brain and your body)

V is for VARIETY (in diet and exercise)

W is for WIDTH (make sure your waist is under 80cmfor women and 94 for men)

X is for EXPECTATIONS (Have ideal expectations and ideas of your goal weight and what your body will look like)

Y is for Yield (keep track of exactly how much weight you have lost, I correlate it currently with my dog's weight 25kg.)

Z is for Zeal ( you need allot of willingness to lose weight and maintain it for life)

Here are some ideas that I tried last week:

• Eat more fruit and vegetables In pasta, risotto, salad, wraps, sandwiches, for breakfast on Sat /Sun
• Cut down on sugar (includes sweeteners and honey) 1/2 amount of sweetener / honey
• Eat more unprocessed foods > Burgen Bread for breakfast instead of Rolled Oats
• Eat a variety of foods for lunchTurkish bread rolls with salad Monday,
  
• Up the exercise Renovation, ride and workouts.
• Recover from DOMS from pushing barrows and barrows of bricks
• Plan meals for the week (saves time and money) DONE ALL WEEK

 Pedometer readings for the week of 3rd September -  10th September

Friday	9863 steps	6.21 km
Saturday	7313 steps	4.60 km
Sunday	9057 steps	5.70 km 10km ride
Monday	6231 steps	3.92 km Workout included Paused accidentally
Tuesday	6532 steps	4.11 km Paused accidentally
Wednesday	0 steps	0 km forgot to wear
Thursday	-- steps	-- km

Measurements

Waist: 69cm (at smallest part)

Hips: 81.5cm (on hip bone)

Bust: 87cm

Arms: Right 24cm Left 25.5cm

Thighs: Right 47.5cm Left 47.5cm

Weight: 47.6kg Thursday AM

 

What I achieved last week: 

• Exercise more (keep above 8000 steps)
  
• Track exercise + food + vitamins + water Tracked daily
  
• Cut back portion sizes
  
• Back into routine Started workouts again
  
• Run (Still need to do this)
• Spend less time on PC 
• Garden Daily watering of garden. 

My things to do this week

• Exercise more (keep above 8000 steps)
• Cut back portion sizes
• Continue routine - with exercise, food and workouts
• Get out and ride - On Sunday SE Queensland Mountain Bike Club Ride @ Whyarralong Dam
• Run
• Walk the dog
• Spend less time on PC 
• Garden 
• Clean out house thoroughly so we can be ready for renovations. 
• Make sure yard stays clean of renovation debris

What are you going to do?