I am re-sharing this post from last year, with minor edits for us to take on this challenge again. Yay girls, let’s do this.
Thank you for joining me in my journey. Again, just to remind you all, I am not a doctor nor a nutritionist. This is not a diet nor a weight loss programme. I will simply share what worked for me and what I intend to do, to reclaim health, re-tune my habits/lifestyle, and in turn lose the excess fat and get fit again. This is intended to support those who need that first step to jump start the change, and to also support each other during the next 12 weeks.
Join our group, click here>>>> Use it to Lose it with Raga (a closed door group only for women.
Do remember, we all are at different stages in our lives – so although we are embarking on this part of our journey together, there are many factors that will determine the results. So, no comparing. No cheating. No excuses. We will do it our way. I hope we all stay the course and make this work – whatever our individual goal.
One thing works universally for all – commitment. That is the key. It wont’ be easy, but it won’t be hard either. We will focus on re-tuning our thinking, making better food choices, adding activity to our daily lives and supporting each other to stay motivated.
Key is to work together and keep each other motivated, positively.
STOP THE EXCUSES PLEASE (This applies to me too) :
I AM TOO OLD: I was 42 when I first lost nearly 30 kilos and beat diabetes, liver diseases, kidney ailments and host of other imbalances my poor lifestyle had created. I did it through pure commitment. I found my age to be a major strength. My commitment levels are much stronger now.
I RUN AROUND ALL DAY AND YET I GAIN WEIGHT: Well, true, but that is not exercise love. Don’t assume or be in denial about activity. Set time aside each day for exercise in any form you are able to. For those with sedentary lifestyles, this is an absolute must. For those with active lifestyles, change the routine, push harder.
I HARDLY EAT ANYTHING: You do love, you do. There are some of us who have a regular high calorie, high fat diet. Some of us eat small meals, but snack a lot in-between meals, whereas some prefer smaller meals but will eat large portions of dessert. That’s how we get fat.It doesn’t just happen. Can we stop being in denial and don’t let yourself fall into a trap of ‘denial’. Remember, every morsel counts – stop yourself from eating that last piece of pizza, toast, snack from your kids, partners plate.
IT’S NOW ABOUT THE WEIGHT, IT IS ABOUT THE FAT: Let’s stop dwelling on this whole weight loss nonsense. Let’s focus on shedding that fat, losing those extra inches. We don’t all need to have amazing gym bodies. We need to have less fat in our bodies so we can be healthy and stay alive fully. Not on meds, not on insulin. But stay high on life.
WHAT WORKED FOR ME:
1.Re-tune the way I thought about food. We are not scrap yards – so why eat junk food? Seriously, as much as we love our fast food, there are better options available. I will avoid white bread, rice, noodles, pasta (unless whole wheat), sugar, dessert, carbs and sweets are out for me.
2.Eat 6 small meals per day: I divide my day into 6 blocks: Morning, Mid morning, Afternoon, Mid afternoon, Evening and Night and plan my meals accordingly. I eat frequently but make healthy choices. For snacks its mostly nuts, fruit, raisins, dry fruit. I do not indulge in cereal bars or anything that is processed – it has high sugar content that has its own impact.
2. Make small changes:
- Did you know plates can have a huge role in our food portions? for instance, using a smaller plate helps with portion size (even if you fill it up, it is better than filling up a large plate with food), research shows that using coloured plates verses white plates can help with portion sizes. Avoid second helpings.
- Diet coke? Aerated drinks/Energy drinks: These are all excess sugar we don’t need. Junk it. Drink plenty of water (nimbu pani). During my own journey I used to drink 10-12 glasses a day. Helps with detox, makes you less hungry and is extremely useful for digestion.
- Plan weekly menu :I will plan my menu a week in advance, so I have no excuse to eat junk.
- Maintain a Food/Drink/Activity Diary: I joined MFT (www.myfitnesspal.com) a free online diary to log in my food/drinks/activity and manage my calorie intake. You can find me there. My online name is ‘Raaless’. Happy to help you online when you log in as well.
- Add Walk walk walk to your day: I bought myself a pedometer (fitbit) and ensured that I measured number of steps. I started with 5000 steps a day, and slowly built it to 12k-15k a day. It is a great game you can play with yourself. It will come as a surprise to many how little we walk each day, and how much fun it can be to track steps.
- Love yourself: Learning to love myself was most important. We forget the most important person in our lives – and that is ourselves. Less stressing about things, finding time to do little things for myself – sleeping better (8 hours atleast ) and not worrying about every thing in life. All that is so critical as well.
“A Ticking Time Bomb”.
That was the blunt description given the mounting problem of Type 2 Diabetes within the South Asian Diaspora community in the United Kingdom a few years ago.
According to research, immigrants to the UK from India, Pakistan, Bangladesh and other nations from South Asia are six times more likely than the indigenous white population to develop Type 2 Diabetes.
Whilst current evidence is inconclusive as to why British Asians are more susceptible to the disorder, medical experts have pointed to the twin evils of a diet high in carbohydrates and saturated fatty acids (all those chapattis and rice dishes) as well as alarmingly low levels of physical activity, especially among older South Asian women, as two of the most significant contributory factors to a problem that is certain to put a huge burden on families and the community at large.
Alarmingly, there is widespread ignorance about Type 2 Diabetes within the community, according to medical experts, which threatens the lives of thousands.
The 45-year-old mother of twins, whose family had a history of Diabetes, was diagnosed with this illness in 2012. The news brought about a radical change in Raga and has inspired her to help others with Diabetes and raise awareness.
Raga is the Asian Ambassador for Diabetes UK.