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weekly12TH APRIL, 2015

WEEK 15

“Gettingready for

summer was a

big motivation

– I was jealous of

girls who could

wear bikinis.”

Amy Robinson,

member

Our 7 top tips for keeping motivation on the up and up

MOTIVATIONMAINTENANCE

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feature

MOTIVATION MAINTENANCEGive your motivation some CPR with these seven great tips. They could provide the jolt you need to get off that plateau or conquer your next weight-loss goal. Try them out!

might not shift the way you expect. And that’s ok. But the worst thing you can do is focus entirely on the number and ignore the other things you achieved during the week – like going for your fi rst run, or having a day where you hit your fruit and vegie serves. Or maybe you just feel better and more energetic. Look beyond the scales and you might fi nd more to celebrate. And the more motivated you remain, the more likely it is your scales victories will follow too.

3 Plant carrotsWhen you reach one of your mini-milestones, treat yourself! Just like your goals, rewards should be unique to you. Best of all, they don’t

1 Quiz yourselfWhen you feel your motivation waning, ask yourself a few questions: Am I happy to stay at my current weight? What will the consequences be to my health if I give up? Or even, am I happy to regain the weight I’ve already lost? Asking yourself questions like these can put the spotlight back on the bigger picture when you may be about to make a rash decision in the moment.

2 Set goals beyond the scaleWeight loss isn’t all about the scales. Remember to set yourself up for non-scales victories, alongside the more obvious number-related achievements. Some weeks the scales

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have to put a dent in your wallet. Whatever your circumstances, consider doing something involving some good, old-fashioned fun… Take up dancing or ice-skating, or even visit a theme park, whatever your age! After all, the more you enjoy your successes, the more you’ll want to continue on the journey towards goal.

4 Become a fitness regularGetting involved in a fi tness community, like a regular class or bootcamp, can make it easier to stick with it because a group that knows your name is more likely to care if you show up. It can be enough to give you that extra little bit of accountability to your fi tness goals and also just makes fi tness more fun. And we all know that we’re more likely to stick with something if we enjoy it.

5 GET CHATTINGStacks of evidence shows that getting support from others can help you keep on track towards your goals. In creating support for weight loss and weight-loss maintenance, the bottom line is: Don’t go it alone. Find a friend, family member, or Coach who you can talk with about your journey and give you the support you need. Weight Watchers now

offers an online Coaching service that you can access for that extra bit of support, whenever you need it.

6 Hang it in viewIf you have an outfi t or favourite pair of jeans you haven’t been able to get into for a while, pull them out of the wardrobe and hang them in view. This can serve as a reminder of what you’re trying to achieve. Just be kind to yourself and make sure that what you hang up is actually achievable to get into. Maybe it’s that pair of pants that are just that little bit too snug, or a dress you fi tted into when you were at a comfortable and healthy weight.

7 Rock outWhen listening to music, people run further, cycle longer and swim faster than usual – often without realising it. You can think of music as your legalised performance-enhancing drug – your secret weapon to getting more from your workout. Research from the British Association of Sport and Exercise Sciences also says listening to music that syncs with your movements provides a better workout than exercising without tunes. So rock it out for your next workout!

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newsbite

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Need a meal you can throw together in a minute or two, with no cooking involved? For a simple salad, fl ake a can of drained tuna into a bowl of mixed salad leaves. Top with slices of leftover cooked potato, cucumber and avocado. Drizzle with the dressing of your choice and serve with a small bread roll.

FRESH & HEALTHY SHORTCUT

YOUNG AT HEART

DIGITAL DETOX

the latest research & TIPS

Do you allow mobile phones or devices at the dinner table? It’s ok to quickly update your tracker but it’s another thing to lose track of eating mindfully, especially if you have a young family. New research has shown that mothers with the highest use of devices during meals had 20 per cent fewer verbal and 37 per cent fewer non-verbal interactions with their children, which can impact on healthy eating behaviours.

Turns out feeling younger than you are might be good for you. Research published in JAMA Internal Medicine shows that people who feel three or more years younger than their biological age have a lower death rate compared to those who feel their real age or older. Who says you’re too old to ride the swing set? It’s time to be young at heart.

TARGETYOUR MOTIVATIONMotivation is fl uid – what motivates you on day one of your weight loss journey may not be the driving force that keeps you going six months or two years later. Initially most of our motivation is sourced externally from compliments, rewards and results (such as losing weight). As we progress towards our long-term goals we internally start to associate how great we feel with all those healthy lifestyle changes we’ve made.So, it’s important to surround yourself with rewards and support networks – especially in the early days, until it all becomes easier.

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PROFILE

LOST27.4kgIN 11

MONTHS

amyrobinson

before

While her weight-loss-trigger moment was upsetting, Amy took control to become healthy and happy.One night I was out with friends and a security guard wouldn’t let me into the pub because of my weight. I was all dressed up and excited, standing in the line with my friends. I handed him my ID but he didn’t even glance at it. He looked me up and down and said, “You’re not coming in, you’re too fat.”

I stood there in shock for about 30 seconds, then I burst into tears. I sat down by the side of the road and cried. My friends did their best to comfort me, and one of the guys in our group told me his mum had success with Weight Watchers and invited me to his house to meet her. I went over the next day and she showed me her pantry and explained how she could eat healthy, wholesome food. As an early birthday present, my mum bought me a membership to Weight Watchers.

One of my biggest hurdles was resisting junk food. I’m a manager at a popular fast food chain and have access to a lot of free food and drinks. The biggest lifestyle change I made was to take my own food from home. I work long, irregular hours so I always prepare my food well in advance. The Weight Watchers cookbooks are great too – they’ve made me much more adventurous with food and I’m trying things I’ve never eaten before. A few of my favourites are hoisin chicken, homemade sausage rolls and gnocchi bolognese.

Getting ready for summer was a big

motivation for me. I’ve always avoided going swimming and would

feel jealous of girls who could wear bikinis. I recently went to Thailand for a

holiday and bought fi ve new bikinis. I loved every minute of wearing them! I booked the trip six months in advance and it helped keep me on track.

I’m enjoying summer and being able to hang out with my friends at the beach and wear the kind of things they wear. I feel confi dent in my body now and have a new-found zest for life.

If I saw the man who made that nasty comment to me I’d thank him. If it hadn’t been for him, I’d probably still be overweight and unhappy. Now I feel like a completely different person. It’s not just the weight loss – I’m happier and more positive too.

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ROAST TERIYAKI CHICKEN

▲ 650g kent pumpkin, unpeeled, cut into 8 wedges

1.7kg whole chicken 2 x 110g lean chicken thigh cutlets,

skin on, fat trimmed 2 tbs honey 2 tbs reduced-salt soy sauce ▲ 1 tbs finely grated fresh ginger ▲ 1 garlic clove, crushed 1½ tsp sesame seeds

1 Preheat oven to 220°C or 200°C fan-forced. Place pumpkin on a baking tray.

Lightly spray with oil. Place whole chicken and thigh cutlets in a large baking dish. Combine honey, soy sauce, ginger andgarlic in a bowl. Brush chicken and thigh cutlets with soy mixture and sprinkle with sesame seeds.

2 Bake chicken for 35 mins, basting occasionally with pan juices. Remove

thigh cutlets and cover to keep warm.

ProPoints VALUES PER SERVE | SERVES: 4 | PREP: 15 MINS | COOK: 1 HR

3 Return whole chicken and tray with pumpkin to oven and bake for

25–30 mins or until chicken is cooked (juices should run clear when chicken thigh is pierced with a skewer) and pumpkin is tender (if chicken is browning too quickly, cover chicken with foil).

4 Cover pumpkin to keep warm and transfer chicken and thigh cutlets to

a chopping board. Strain fat from baking dish and reserve any remaining pan juices. Cut chicken into portions (you will have2 drumsticks, 2 chicken breasts, 2 wings and 4 thighs). Remove and discard skin from chicken breasts. Reserve chicken breasts – see note.

5 Divide remaining chicken and pumpkin among serving plates (each plate

should get a thigh and a drumstick or wing). Drizzle with pan juices to serve.

NOTE: Store reserved chicken in an airtight container in the fridge for upto 3 days to use in another meal.SERVE WITH: 0 ProPoints valuesteamed Asian greens, such as bok choy or choy sum.

RECIPE

Filling & Healthy foods are marked with a green triangle.

These foods help fi ll you up and keep you healthy.

NEEDIDEAS FORTHE LEFTOVERS? GRAB A COPYOF OURDOUBLE-UP DINNERS COOKBOOK�

UP S

OKK

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this week’s action...What’s one small thing you can do this week to keep motivated?

NEXTWEEKWe look at the thinking styles that could be railroading your weight-loss efforts, and how to think differently.

Have an idea for a feature or just have some feedback about the Weeklies? We want to hear from you!

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