Being Aware of What You Eat and Why


A food diary is one of the most vital tools in weight loss. When clients come to me I always ask them to keep a food diary certainly in the first few months, not just of what they are eating but how they are feeling when they eat. It's very important to keep a record so that we can become aware of what's going on.

It may seem like a chore at first but it is a small task if you are serious about losing weight.

Often times clients tell me that they can remember what they have eaten, but I find this is not really possible, especially over a week. I keep a food diary myself if I feel I have gained a few pounds and I know that if I leave it more than one day, it's impossible to be accurate about what I ate and certainly about how I felt.

When we are over weight and emotionally attached to food, we eat mechanically, turning to food for all sorts of reasons but not checking what those reasons are. By documenting honestly what we eat and why, we start to learn to become aware of what is happening with us and it is vital to know this before we even start to do something about it.

When my client's get into the Don't Say Diet weight loss programme, they can look back over their food diary which will tell them where they went wrong if they didn't lose weight one week and they can often duplicate what they ate on successful weight loss weeks.

So when if you want to lose weight, start by becoming aware of your habits around food and get writing. :)

​Self Image


One thing that has become very apparent to me during my time with clients, is that our weight is just one part of how we feel about ourselves, and often we put ourselves down. I'm talking about our self-image.

Self-image is how we perceive ourselves, it’s a number of impressions that have built up over time, our hopes and dreams, what we think and feel, what we have achieved throughout our lives. But these self-images are often negative, causing us to doubt our capabilities.

Many of us concentrate on our flaws - our legs are too short, eyes are too small, I wish my hair was thicker etc. We don’t often focus on what is good. We forget to be kind to ourselves and so believe that we don’t deserve certain things in life, including being slim.

We should be aware that our self-image is often far different from how the world sees us. We all know someone who has complained about something about themselves and we just can't see it, but they are adamant about their fault. We should take this as a lesson for ourselves. There will always someone bigger, smaller, taller, thinner, richer and poorer than us so it would be better to put that into perspective when being self critical.

Maybe our poor self-image is defined by our life events such as a bad childhood, not doing well in school, work, or relationships. Or maybe having a positive self-image can help overcome those events for the better. Worth thinking about.

Whichever way round, your self-image has a very strong impact on your happiness, and your outlook on life can affect what happens to you.

Improving Your Self Image

Start with thinking good thoughts about yourself and building on that, focus on one thing at a time and see how you get on.

By working from the inside out, which means focusing on changing your own way of thinking before changing the circumstances around you, you can build your self-esteem. Self-esteem isn't self-absorption; it's self-respect and that’s worth remembering.

A New Start - Being Human


I haven't written a blog for a while but it's 1st September, a new month and a chance to change those old habits.

I know we all use 1st of January to make our new year resolutions and to start diets and thats great, but I always think of September as a new start and I kind of like it better. The weather is still good, the nights are still quite light and the season is only just turning. It's a good time to start thinking of the changes you want to make to yourself before Christmas arrives and we all get too busy.

For me this summer seems to have been an endless stream of celebrations, get togethers, and meals out. I've missed many of my zumba and exercise classes and eaten calorie laden food, enjoyed it all immensely and have gained half a stone in three months. Not the way to go you may think if I am supposed to be helping you to lose weight :) However I wanted to point out that we are all human, including me. It's great to think that once you embark on something that you stick with it throughout, but in reality that doesn't always happen. Don't Say Diet is a journey, we are learning all the time. I let myself go, but I chose to do so. I realised that I was heading for weight gain, but I decided that for a short time, that was OK. I didn't go completely wild and aim to gain weight because I didn't feel deprived (that is diet mentality) but I chose to eat more than I normally would and to miss some of my classes. I knew where this would lead and allowed myself this time out and because of that I didn't feel any guilt or self loathing.

I know that I will get back on track starting today. I feel ready to change back my habits, to be more mindful of what I eat and to step up those classes.

I'll let you know how I get on.



Holidays are usually the time when we really try hard to get into shape so that we feel good when we have more of our bodies on display, but we tend to go wild with food once there, eating like mad and coming home heavier than before we left. I was told by one of my successful clients who went on a two week cruise that some people took two sizes of clothes with them, one for the first week and one for the second. It's amazing that we expect to put weight on when we go away. Why is that?

Is it because when we diet before a holiday we are cutting out things we love and therefore when we get away, we eat them in abundance? Or is it because we want to gorge ourselves on everything like we are never going to eat lovely food again once we get home? Do we really love overeating that much that we decide we are going to give up our dream of being slim?

It does seem like a never ending cycle, but it doesn't have to be that way.

Imagine if by the time you went on holiday you didn't even care that much about food, you didn't feel the need to gorge, you just ate sensibly, left food on your plate and just enjoyed the holiday without guilt or shame or worry about how much weight you would have put on. Imagine what it would be like to not expect to put weight on when on holiday.

This can be you, but you need to give up dieting and the way dieting has made you think and feel. Don't Say Diet can help you to change your outlook, reset your habits and feelings around food and put you in control.

Dieting Words


In my recent blogs I have talked about emotions around eating and dieting. I couldn't resist looking up those words in the dictionary and writing them down so that you can see what they actually mean and why we don't need them in our lives.

DIET: Restricted or regulated course of feeding.

GUILT: State of having done something wrong – responsibility for an offence.

The fact of having committed a specific or implied offence or crime.

WILLPOWER: Ability to control oneself, ones actions impulses.

SHAME: Emotion caused by consciousness of guilt or dishonour in one's conduct or state, cause of disgrace.

I'm pleased to say that none of these are relevant with Don't Say Diet.