The scale is NOT your friend. It can be misleading and leave you feeling like you're not on track to reach your goals.
Having other numbers that you can check in with on a weekly or monthly basis help you to stay on track towards a healthy lifestyle.
Here are 5 numbers to track:
1) Waist measurement
Aiming for a waist measurement of 80cm or less as a woman is, I believe, the # 1 to track.
A waistline over 80cm can put you on the road to a number of lifestyle diseases, like type 2 diabetes, heart disease and cancers.
2) 150 minutes
This is total number of minutes of exercise you can aim for during a 7 day period.
It's roughly about 20 minutes per day or break it down into two 10 minute sessions.
My top tip is to choose 3 songs that you love love love to dance to and play those while you're preparing breakfast in the morning or before the madness of bathtime and supper in the evening.
These are my top 3 songs -
3) 10,000 steps
The American Heart Association recommends that we aim to walk 10,000 steps per day for good health. Now for those of us sitting behind a desk or spending a lot of time in the car this can seem like a mammoth number to reach.
But it ties in nicely with #2 above.
And if you break it down then 10,000 steps over a 12 hour period say 6am to 6pm works out at about 830 steps an hour.
This is 14 steps a minute.
Setting your timer to get up and walk for 5 minutes every hour can certainly see you racking up more than 80 steps in 5 minutes!
You could probably do close to 600 steps. Put your mind to it and walk like you mean it in the parking lot, the corridor or the stairs.
4) 30g of fibre
The average person probably only eats about 1/2 this amount each day.
Fibre helps to slow down digestion and balance blood sugars. It helps to lower blood pressure and gives you a feeling of fullness. Eating fibre also helps in eliminating waste from your body.
Aim to eat fibre at every meal and snack. Include vegetables, fruit, nuts, seeds or legumes to whatever you are eating.
Article about fibre...
5) Fasting Blood Sugar
Aim to have a fasting blood sugar of less than 5.6mmol/litre.
When blood sugar is high it is an indicator that your body is not making enough insulin or is not using insulin properly.
Having too much blood sugar in your blood can damage your blood vessels, nerves and organs.
Make it a priority to reduce your blood sugar to a safe level by including unprocessed foods into your daily meals. This means preparing meals from scratch and choosing foods that will nourish you not soothe a craving.
Do you want to start tracking these 5 numbers but not sure what you need to eat? Let me help you - book your FREE Strategy Session and get a plan of action to move in the direction of good health and loads of energy.
How would you like to start your day?
Do you wake up with a groan and a list of things to do that is longer than your arm? Do you wish for another 15 minutes under the duvet?
Here's a checklist to create magical mornings so that you are ready and in the right frame of mind for the rest of the day...
Don't think of these as chores that you should do. Consider them acts of selfcare to look after yourself so that you know that your health and wellness is important. Afterall, if you are not well then all is not well for your family.
1) Drink Water - Hydrate
When you wake in the morning the best thing to give your body is a drink of water. Your body has been working while you sleep and it is dehyrated.
Drinking water first thing in the morning helps to wake you up. It flushes toxins from your body and helps your joints and muscles to move more smoothly.
2. Focus on Your Breathing - Meditate
By focusing on your breathing you soothe your nerves and reduce stress.
Deep breathing balances your nervous system. Meditation can help support your immune system and fend off illness.
Get in a comfortable position, close your eyes, and inhale slowly through your nose. Hold the breath for a pause and then exhale it through your mouth again slowly.
Download this meditation & breathing audio
3. Motion creates emotion.
This is because endorphins are released by the brain when we move. So when you engage in movement those chemicals are released and you begin to feel good.
Try this speedy workout or flow with these Yoga poses.
4. The Gift of Gratitude
When you take some time to appreciate all that you have and all that you are able to do then your focus turns to abundance.
When you take for granted all the good that is in your life you begin to think that you are lacking.
And what you think becomes.
By taking time to write down what you are appreciative of, you become aware of how much you have. That awareness creates an outlook of abundance. And that in turn brings more of what we appreciate into our lives.
Take time to write down 3 things that you have in your life that you are grateful for.
Would you like to get your free guide to easy meditation? Click the button below to receive your guide.
Let's talk about Hunger....
It feels different for all of us. I’m sure you’ll all agree that my hunger could feel a lot different to your hunger.
But there are some common signs of what hunger is all about like
So let’s take a look at some of these symptoms and what they could mean apart from hunger.
First off, headaches.
If you feel headache, instead of reaching for something to eat first, ask yourself, am I dehydrated, how much water have I drunk today?
Because so often dehydration shows as a headache and you are thirsty.
To avoid that, get a water app on your phone, an app that will remind you to drink your water on a regular basis throughout the day or have a large bottle on your desk, which you aim to empty by the time you go home in the afternoon.
If you’re hungry and you’ve got a headache, then you’re most likely dehydrated and you should drink water first.
Have a glass of water and wait 20 minutes and see how you feel.
Ask yourself, are you stressed?
Sugary foods and carbohydrate rich foods like muffins and cakes and biscuits and chocolates, help to boost our serotonin levels.
This has a calming effect on us and that’s why we reach the sugary foods when we’re stressed.
If you are going to reach for that sugary food, then do so while focusing on that food completely.
Sit in a quiet place, not on a couch watching your favorite TV show. But sit on the couch and really take notice of the taste of the sugary food, the texture of it, how it feels in your mouth, and how you are feeling as you are eating your sugary food.
Also when you are focusing on it so much, then you are less likely to overeat, so you are not going to finish the whole pack and you are also going to find it easier to stop.
Alternatively, get up and move about for 5 minutes or pick up the phone and phone a friend and talk your stress out.
The third thing is if you have low energy levels, and low concentration, you could be tired.
Food fuels us and when we’re tired, we are looking for more energy.
But the thing is that we usually reach for the non-nutritious option, the quick fix.
And that is not going to help us.
Aim for 7 - 9 hours of sleep consistently, every single night of the week.
And if you are really getting good sleep, then you need to look at having an afternoon snack which is high in healthy fats and protein and fiber so that it helps to keep your energy stable until supper time.
Now if you are bored, it is so easy to reach for a pack of chippies or some biscuits and just eat them mindlessly.
Because food actually gives you a purpose.
But instead of reaching for a pack of chippies or biscuits, the next time you find yourself bored, get up and do something.
I have a Sudoku app on my phone which I absolutely love. It is my go-to when I need something to do.
Otherwise, get up, go for a walk, move your body, play catch with your children in the garden.
If you enjoy sewing or knitting a crochet, grab one of those projects before you reach for the chippies and the biscuits.
Choose to do some kind of activity when you are bored.
I had a rave review recently that I'd like to share with you -
I started working with Lee because I did not want to go on ANOTHER diet, but I did need to become more healthy and lose some weight.
After 4 weeks I have lost a pants size, but more than that I feel 100% better then I did.
I no longer hit the 4pm energy slump, I am more motivated to do healthy things with my kids and I feel more positive about my job.
I enjoy the new foods I prepare (especially my smoothies) and my weekly check-ins with Lee keep me motivated and
teach me so much I did not know about nutrition and how our digestive system works.
This is not a diet, it is a new way of looking at food. Thank you Lee! My life is changed.
- Jucintha, Port Elizabeth, South Africa
I'd love to help you reach your health goals.
Go ahead and book your free Ditch the Cravings and Lose Weight Breakthrough Call.