{Recipe} Healthy Breakfast–Reisbrei mit Granny Smith & Schokolade

Hej,

wie die meisten von euch ja wissen, ernähre ich mich nach dem Punktesystem von Weight Watchers und war damit bislang ganz erfolgreich.
Meine Devise ist immer, sich Lebensmittel raus zu suchen, wo man viel Lebensmittel bekommt, damit man satt wird, aber wenig Punkte dafür verwenden muss. Daher stehen Porridge und Reisbrei zum Frühstück auf meiner Liste ganz oben. Besonders im Herbst und Winter, wenn es draußen noch dunkel ist, es stürmt oder schneit finde ich es angenehm etwas Warmes am Morgen zu essen. Es schmeckt gut und hält mich lange satt, was will man mehr!



Die Varianten an Porridge und Milchreis sind fast unendlich und bei mir gibt es jeden Morgen eine andere Version zum Essen. Ich würde nie auf Frühstück verzichten, auch wenn ich abnehmen will,  das Frühstück zählt für mich zu der wichtigsten Mahlzeit des Tages (dann kommt Dinner, v.a. weil da die ganze Familie da ist und vom Tag erzählt wird und dann Lunch). Am Morgen kann man schon merken, ob der Tag gut oder schlecht wird. Letzten Freitag hat der Morgen schlecht angefangen und mein Tag war alles andere als angenehm.
Wie ich bereits geschrieben habe, war ich in den vergangenen Monaten nicht besonders konsequent, was Weight Watchers angeht. Ich habe zwar nichts zugenommen, aber auch nicht abgenommen und da ich weiß, was ich alles gegessen habe, in den letzten Monaten, ärger ich mich im Moment um so mehr, denn ich hätte schon viel mehr abnehmen können.
Das Wichtigste ist aber, wieder aus diesem Loch raus zu kommen. Daher ist es für mich aber auch wichtig Routinen zu haben, an die ich mich halten kann und dazu gehören eben auch das Planen von Mahlzeiten und das Einteilen der Punkte. Ich weiß, dass ich immer noch etwas Süßes nach dem Abendessen brauche, daher gabs die letzten Tage Joghurt, Haferflocken, Obst und etwas Peanutbutter, dazu noch ne Kanne Tee und ich bin zufrieden. Diese Punkte plane ich im Moment fest ein, damit ich mir dies auch gönnen kann! 

Heute gibt es aber nun ein Rezept für einen Reisbrei mit Granny Smith & dunkler Schokolade. Mein Favorit ist die 85% Cacao Variante von Lindt. Ich liebe den herben Geschmack und da reicht dann auch nur ein kleines Stückchen aus um meine Lust auf Schokolade zu stillen.


Ich persönlich finde es auch wichtig, selbst wenn man sich gesund ernährt, sich nichts zu verbieten. Wenn man immer schon gerne Schokolade gegessen hat, wie es bei mir der Fall ist, kann man nicht von heute auf morgen komplett darauf verzichten. Und ehrlich gesagt, das will ich auch nicht! Deswegen bin ich froh, dass man sich Schokolade auch mal gönnen kann, nicht in Massen, aber ein kleines Stück hin und wieder befriedigt mich manchmal mehr als etwas anderes.
In diesem Fall kann ich nur für mich sprechen und sagen, was für mich gut ist, meine Gastmutter hat einen Bekannten, der von heute auf morgen auf Süßes verzichtet hat und es auch nicht mehr anrührt, ihm schmeckt es auch nicht mehr. Hmm, aber würde ich freiwillig auf ein Dessert verzichten wollen?! Niemals!
Für den Milchreis nehme ich etwa halb Milch, halb Wasser, da mir es die Punkte nicht wert sind, nur Milch zu verwenden. Auch hier gilt, nach Geschmack handeln, wenn ihr mehr Milch nehmen wollt, tut das, was euch am besten schmeckt! Milchsorte ist auch egal, wenn ihr euch vegan ernährt, könnt ihr natürlich auf Mandel-, Haselnuss- oder Soja Milch zurück greifen.
Süßen nach belieben ist auch drin, ob ihr Honig, Agaven Sirup oder Maple Syrup verwendet bleibt euch überlassen. Ich mags pur am liebsten, deswegen hab ich gar nicht gesüßt!





Für eine Portion braucht ihr:
60g Milchreis
250ml Milch nach Wunsch
100ml Wasser
Honig oder Sirup nach Belieben zum Süßen. Ich habs nicht gesüßt, aber kann man natürlich immer machen
1 Prise Vanille, gemahlen
1 Granny Smith Apfel
ein Stück Lindt 85% Cacao

Wasser und Milch in einem kleinen beschichteten Topf fast zum kochen bringen. Reis hineingeben, Hitze herunter drehen, hin und wieder umrühren und solange kochen, bis fast keine Flüssigkeit mehr vorhanden ist.
Granny Smith vierteln. 3/4 grob reiben. Den Rest in Streifen für die Deko schneiden.
Schokolade grob hacken.
Wenn die Flüssigkeit fast ganz aufgesogen wurde, den geriebenen Apfel und Vanille hinzu geben, umrühren. Von der Hitze nehmen, mit einem Deckel zudecken und etwa 10 Minuten ziehen lassen.
Mit dem restlichen Apfel und der Schokolade garnieren.

[Weight loss] UPDATE - Gedanken zum Thema Gewichtsverlust und Vorher-Nachher Bilder

Hi there,

ich dachte, nach jetzt fast 7 Monaten Weight Watchers wäre es mal Zeit für ein Update bezüglich meines Abnehmens. 

Ja, mittlerweile bin ich bei 40 Kilogramm weniger angelangt und kann es noch gar nicht glauben, was ich bisher erreicht habe. 

http://pinterest.com/pin/89649848805668443/

Dann gibts wieder so Tage, da schau ich in den Spiegel und sehe meinen Bauch und denke, ich werd niemals schlank sein, es gibt Tage, an deinen ich so unglaublich viel Heißhunger habe und soviel schlechte Sachen esse, wie ne ganze Tafel Schokolade, dass ich nicht weiß, warum ich dass tue. Ich hab das zwar schon ziemlich in den Griff bekommen, aber immer noch habe ich solche Aussetzer und an diesen Tagen denke ich, ist doch scheißegal, wenn die Waage wieder mehr anzeigt (nicht dass das jemals vorgekommen wäre, da ich mich ja nur einmal in der Woche wiege, und im Grunde will ich das ja auch nicht, aber an solchen "Ist-doch-alles-egal-Tagen kann ich einfach nicht anders)

http://pinterest.com/pin/89649848805668440/

Es gibt aber auch andere Tage, an denen ich zum Shoppen gehe, was mir mittlerweile ziemlich Spaß macht und ich zu Kleidergrößen greife, bei denen ich beim Anprobieren merke, dass mir die Größe doch viel zu groß ist. Ich hab einige meiner Kleidungsstücke bei Kleiderkreisel rein gestellt. Die meisten Sachen, die mir in Irland zu groß geworden sind, hab ich zum Recycling Hof gebracht, denn dort hin will ich nicht mehr zurück. Ich will mein Gewicht ja auch nicht wieder finden, auch wenn ich es verloren habe (höhöhö).

Sonst, ja, ich hatte Angst, dass ich, wenn ich zurück nach Deutschland komme, wieder zunehme. Nein, das hab ich nicht, ich verwende weiterhin meine Punkte, die ich pro Tag zur Verfügung habe. Ich wiege mich wöchentlich und berechne so mit meinem Calculator meine Punkte, die ich zur Verfügung habe. Was mir leider nicht gelungen ist, dass ich an einem WW Treffen hier teil genommen habe. In Schweden will und muss ich das wieder machen, in der Hoffnung, dass es dort vielleicht auch ein Treffen auf Englisch gibt. Hier bei uns im Ort gibt es kein Treffen, das war in Irland wesentlich besser. 
Das ist eine Tatsache, die mich stört und da ärger ich mich auch selber über mich, dass ich meinen Arsch da nicht hoch bekomme.

Was mich sonst noch nervt: meine Oberarme und Innen Schenkel sehen "arrrg" aus. Man merkt, dass ich ziemlich Gewicht verloren habe, deswegen soll jetzt zu Cardio auch noch Kraftsport dazu kommen, damit sich meine Haut langsam zurück bildet.

Es gibt Tage, an denen ich denke, ich hab noch soviel vor mir, nochmal 50 Kilogramm müssten mindestens runter und dann gibts Tage, an denen ich so vor mich hin rechne und denke, wenn ich so und so viel pro Woche abnehme dann wiege ich, wenn ich an Weihnachten wieder nach Hause komme schon locker unter 100 Kilogramm. Nicht, dass ich während meiner Zeit als Erwachsener jemals unter 100kg gewogen hätte, vielleicht mal als Teenager.

Es gibt Tage, an denen es keine größere Motivation gibt, als die Komplimente meiner Oma, Eltern, Schwägerin in Spe, Cousinen, der Nachbarin, die mich über ein halbes Jahr nicht gesehen und kaum wiedererkannt hat, als die Kommentare auf Instagram oder Facebook, als die ganzen likes, als die Tatsache, meine Gürteltasche beim walken/joggen wieder etwas enger zu ziehen, länger Joggen an einem Stück zu können, meine Hose aus Irland zu tragen, die zwar im Juni gepasst hat, aber etwas zu eng war und die jetzt locker passt und dass mir mein Bruder zum Geburtstag Laufschuhe schenken wird. Am Freitag gehts zum Sportgeschäft.

Und ja, es ist nicht leicht, man muss es wollen, keiner hat aber auch je gesagt, dass man mit dem Finger schnippen muss und dann trägt man statt einer Kleidergröße 56 eine 36, denn dann könnte ja auch jeder tun. Und ja, es gibt Rückschläge, die man einkalkulieren muss. 
Aber es ist das alles wert! Jedes Kilo, das ich weniger mit mir rum schleppe ist es das wert. Es ist es mir wert, dass ich fitter bin, dass ich mich gesünder ernähre, dass ich über Essen und dessen Zubereitung nachdenke, dass ich mehr vegetarische und vegane Gerichte zu mir nehme.

http://pinterest.com/pin/89649848805668466/

So, hier gibt es jetzt noch Bilder (Sommer 2012 - Sommer 2013), lass ich mal unkommentiert so stehen...
Aktuellstes gibts übrigens auch hier auf Instagram

A girl's weight-loss-journey #9 - 3 milestones

Hello from a wet Athlone! (Well we have had fantastic weather the last few days but today it's rainy, and really damp)

So here comes an early post after today's Weight Watchers meeting.

Statistics and key information:

Check out my other weeks here

Number of weeks: 13

Weight loss this week: -3,5 lbs, ~ 1,6 kg

Weight loss in total: -3^st  1,5lbs, ~19,7kg

Feeling: Okay-ish. I guess. I mean, what wouldn't you like about the fact, that you've lost 3,5lbs in one week and three stone, almost 20kgs in three months?
My week was more or less alright, all in all.
I didn't think a lot of my weight loss during the week, except on Tuesday. 
I have the problem, that I put myself under pressure. It's not even that I think, "I HAVE to lose weight", it's more, "I have to lose at least three pounds, better 5lbs". 
I know, that this is so wrong, but I can't help myself. I still have a lot weight to lose and I want to do it in a short time...

Favourite food: Steak & chips with lettuce & mushrooms, meatballs with mashed potatoes, roasted beef with vegetables & potatoes, shepherds pie, spanish omelette

 Favourite treats: double chocolate buns, large chocolate macadamia latte (geez, I was kind of shocked, when I pointed it... :-)), chips & chicken nuggets, Cadbury crispello chocolates

Exercise: I went walking in Wed, Thu, Sat, Sun, Mon & Tue. And I walked to town and back on Saturday, what would be a 10k in total. 

A girl's weight-loss-journey #8 - And life goes on...

Hello there!

I hope you had a great week and a wonderful weekend.
Last week, I was too busy and disappointed with the result, that I just gave it a miss. (For those who want to know the result, I lost 1lb the last week and I did a lot of exercise and behaved really well)

Statistics and key information:

Check out my other weeks here

Number of weeks: 12

Weight loss this week: -5,5 lbs, ~ 2,5 kg

Weight loss in total: -2^st  12lbs, ~18kg

Feeling: Yes, I was sad and disappointed after the last week and I was a bit unmotivated for the weeks to come, I thought, I had a really bad week, and I did not expect a good weight loss, and tadah, I lost 5 1/2 lbs. You see, every time, I am having a good feeling, I do not lose that much, and if I am feeling that the week was bad, I lose a huge amount. Crazy. But so, this means, I've almost lost 20kgs in 12 weeks, since January and I am proud and really happy. Hopefully, I will lose two pounds this week, so I would get a silver seven for 3 stone gone. That would be amazing, honestly!

Favourite food: Pasta & Carbonara Sauce, Spanish Omelette, Lentils with potatoes, chorizo, bacon & pepper

 Favourite treats: Fish&Chips, Buns

Goals & plans for the next week: Well, I walked a lot and long distances. I went to town the last Sunday, and to the centre, it's about a 5 km distance, so I walked 10kms in total and it took me about 1hr each way. So I want to walk a longer distance, at least one time a week, to improve my fitness levels. I really enjoy walking, and I do not mind, if there is rain or if it's cold and windy. 
And I want to concentrate on eating less rubbish, hopefully, I will fit in another Filling&Healthy food day.

A girl's weight-loss-journey #7 - Totally 10%

Hello there!

I hope you all have a wonderful sunny weekend, just like we're having in the middle of Ireland.
Today, I'll have my weekly weight loss update for you

Statistics and key information:

Check out my other weeks here

Number of weeks: 10

Weight loss this week: -5 lbs, ~ 2,2 kg

Weight loss in total: -2^st 5½lbs, ~14,9kg

Feeling: I lost 5lbs this week and I ate chocolates around Easter. Of course, I am more than happy! And with that, I also reached my 10% goal, and that means I am 10% lighter than I was 10 weeks ago! And I do that Weight Watchers programme only for this 10 weeks, and I am neither starving nor unhappy and I am feeling so good.
I also reduced my daily allowance this week (I started with 51, ten weeks ago, and now, I am with 46 PP). Actually, this was one of the things, I was afraid of, that I wouldn't cope with the reductions of my daily allowance, but actually, I don't miss the other points, I've used before. 
Especially during the last two weeks, I recognized, that I haven't had cravings for sweets in the afternoon. The last week (with Easter) I found it actually difficult, to use all of my daily points, but without being hungry or something like that.

Favourite food: Pasta & vegetable stir-fry, pasta & carbonara sauce

Favourite treats: Fish&Chips on Good Friday, it was Easter of course chocolates :-)

Goals & plans for the next week: Last week: honestly, I was walking a lot and for a longer time. I went to Galway's Food Festival, and walked the whole day, I also went to town, and walked back from there, what is a bit over an hour. I also walked my usual "small route" in the fastest time ever.

With the spring forward and the lovely sunshine at the moment in Ireland, I am so motivated, to go outside for a walk, it's such a great exercise and I recognized, that my thighs and bum got more toned, what makes me really happy.

Tips and thoughts: 
1. We usually believe, what we're telling ourselves, so maybe it's time to think positve, don't lose the confidence in yourself. YOU CAN DO IT.

Instead of saying 

I can't

I'll never

Nothing will change

I shouldn't 

try

I will lose weight

I am able to do it

I am capable

I can manage it

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 #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!
Follow her for updates on Facebook or twitter as well! 

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

I've always been the big girl. So I really don't know, how it feels to be thin. But, in school I rather was the kind of girl that didn't get any attention than beeing bullied.

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!!