WEEKLY28 FEBRUARY 2016

WEEK 9

WHY TRACKING REALLY WORKS FOR WEIGHT LOSS

“I JUST WANTED TO BE HEALTHY, BUT IN THE

PROCESS, I’VE FOUND ME.”

– Ebony Marchetti, member

trackstars

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A life-long COMMITMENT

WW SUCCESSFUL SLIMMER

AFTER A SHIFT IN THE SCALES INSPIRED EBONY MARCHETTI TO GET PHYSICAL, SHE PULLED ON A PAIR OF BOXING GLOVES AND CAME OUT SWINGING. NOW, NOT ONLY DOES SHE LOVE THE SPORT, SHE SAYS IT’S THE REASON SHE FEELS SO FIT AND STRONG.

WHY WE LOVE BOXINGWomen’s boxing debuted in the 2012 Olympics. It not only gives you a sleek, defined body, it also improves your speed and reflexes, which makes it a good all-rounder.

BEFORE

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My friend is a Weight Watchers member and suggested I go with her to Group Coaching

sessions. I’ve got four children and after the last two pregnancies my weight was out of control. I lost 1.5kg after the fi rst week at Weight Watchers. It was so encouraging.

It took me six months to lose 10kg but when I hit my Goal of 72kg, I thought, ‘Oh, I don’t need to worry about it now.’ Six months later, I’d gained a couple of kilos. Th at inspired me to really get on board with the fi tness side of things as well.

One of my trainers, who is also a mum, said: ‘You just have to realise that this is going to be the rest of your life now.’ Once I heard that, I saw exercise in a new light – it was really empowering to realise that working out would lead to a little more time for me, and that it would make my life so much better.

I work out six times a week – three boxing and three Tabata sessions (Tabata is a Japanese-

invented high-intensity interval training method). I’m passionate about boxing – it’s building my fi tness and making me strong, inside and out.

THINK OUTSIDE THE BOXBoxing requires a certain discipline: it’s about composure and technique and being in control of yourself and your life. Whenever I box, the sound of the gloves smacking against the pads gives me a little rush.

It makes me feel strong, and when you feel like that, everything follows – your mind feels strong, and you feel like you can take on anything. My trainer is focusing on my technique now. If I can get down to 63kg, I can enter welterweight division and have a fi ght. It’s exciting to work towards that.

I never envisaged this at the start of my journey. I just wanted to be healthy, but in the process, I’ve found me. Just walking around, I feel fi t and strong. It feels so good.

Lost

16kgin 18 months

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ON THE RIGHT TRACKYou know how much we love tracking! But if you need a little reminder of why we always encourage you to do it, here are three:

1You’ll lose more weight. Recent research showed that people who kept a food diary

lost double the amount of weight over a six-month period compared to people who didn’t keep track of what they ate day to day.

2Your healthy eating habits are more likely to stick. Particularly when the tracking method

you’re using is an easy-to-use high-tech one, like the Weight Watchers app.

3You’ll spot any ‘patterns’. Tracking what you eat and when means you’ll be more likely to

identify any non-hungry eating triggers, like emotions, habit and social cues. And you need to identify them before you can tackle them.

MIND THE APPIf you need help looking after how you FEEL, there are apps for that! Here are five good ones:

HAPPIER. Record happy moments and feelings during the day, and do bite-sized courses to feel calmer and more positive. (www.happier.com, in-app purchases)

BLACK DOG SNAPSHOT. Lets you measure and monitor your mental health and recognise if you need to seek help. (www.digitaldog.org.au, free)

REACHOUT WORRYTIME. A place to store your worries, to help manage everyday stress. (au.reachout.com/reachout-worrytime-app, free)

MIND THE BUMP. Supports new parents with age- and stage-related mindfulness meditations. (www.mindthebump.org.au, free)

HEADSPACE. 10-minute meditations – perfect for a quick dose of ‘me time’. (www.headspace.com, free)

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TRENDING NOW: Next Th ursday, 10 March, is World Kidney Day, which shines a light on one of our most important organs (yep, your kidneys!). By sticking to a healthy diet, being active and losing weight, you’re already doing something to take care of yours. But why not get involved in the cause on a larger scale. Find out how to do your bit next week by visiting www.kidney.org.au or www.kidneys.co.nz.

Technology is everywhere and when it comes to physical activity, there are a lot of great reasons why it’s good to embrace it – as long as you know how to do it right.DO: Use social media

to connect with your friends and the WW online community, and work towards a physical-activity goal (like training for an event) or your weekly FitPoints™ goal, together. It can

HIGH-TECH ACTIVITY

WW YOUR WAY

increase how much physical activity you do by as much as two hours a week.DO: Download and use an exercise-based app, if you want to. Regular use can increase how

physically active you are by 27 per cent.DON’T: Look at your smartphone to check emails or send a text message when you’re walking, jogging or doing any type of exercise. You might think you

can do both at the same time, but the results of a study released last year

discovered that it’s a distraction that signifi cantly reduces exercise intensity.

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OPEN MUSHROOM BURGERS

O 4 large portobello mushrooms (see note)

2 x 50g wholegrain bread rolls, split 1 tbs olive oilO ½ cup (35g) breadcrumbs made from stale

high-fibre breadO 1 garlic clove, crushedO 1 long fresh red chilli, deseeded, finely

choppedO 2 tbs finely chopped fresh flat-leaf parsley

leaves ¼ cup (75g) reduced-fat

whole-egg mayonnaise O 40g baby rocket leaves 50g goat’s cheese, crumbled

1 Preheat grill on high. Place mushrooms on half of a foil-lined tray. Place bread rolls, cut-side up, on other half and lightly spray with oil. Grill for 4 minutes, removing rolls once golden. Turn mushrooms and lightly spray with oil. Grill for

SmartPoints™ VALUE PER SERVE:�7�|�SERVES:�4�|�PREP & COOKING TIME:�10 mins

Filling & Healthy foods are marked with a green circle. These foods help fill you up and keep you healthy.

4 minutes or until tender.2 Meanwhile, heat oil in a small saucepan over medium-high heat. Cook breadcrumbs, stirring, for 2–3 minutes or until golden. Add garlic and chilli and cook, stirring, for 1 minute or until fragrant. Remove from heat. Stir in parsley. 3 Spread rolls with mayonnaise. Top with rocket, mushrooms, breadcrumb mixture and cheese. Serve.NOTE : You can use any large open mushroom for this recipe.SERVE WITH : 0 SmartPoints™ value salad of cos lettuce, cherry tomatoes and Lebanese cucumber, drizzled with lemon juice.TIMESAVER! You can use 1 teaspoon each of crushed garlic and chopped chilli from a jar or tube instead of fresh garlic and chilli. The SmartPoints™ value remains the same. Pre-make breadcrumbs (remove crusts from stale bread and process in a food processor) and keep in snap-lock bags in the freezer for up to 3 months.

For more deliciously fast recipes, grab a

copy of the latest WW cookbook,

REAL FOOD FAST

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QI eat the same thing every day for breakfast (crumpet with Vegemite) and lunch (tuna and salad). Is this

detrimental to my health or weight loss, or is it okay? Renee Boladeras, via email

ASK OUR EXPERTWEIGHT WATCHERS NUTRITION ADVISOR EMMA STIRLING IS HERE TO HELP.

AIt’s really common for people to eat the same

thing at breakfast most days of the week, and being a habitual lunch eater can work for good health and weight loss, too. If sticking to a routine helps you avoid temptation and simplify tracking, then great!

Still, it’s a good idea to try and work some variety into your lunch by mixing up the salad greens with vegetables,

once in a while, and using some add-ins like toasted nuts, seeds or wholegrains. When it comes to maximising your intake of both nutrients and protective phytonutrient antioxidants, variety is key, so having some other ‘go-to’ healthy lunch options is a smart move.

greens

Mix it up and add baby spinch leaves

to your salad.

Rocket spices up the flavour and adds nutrients.

Pepita seeds give a salad

extra crunch and added zinc.

NEXT WEEK A new season can be great news for weight loss. Find out why next week.

GET KITTED UP FOR 2016All the tools you need for your weight-loss journey are gathered together in our WW Starter Kits! So, whether you’ve recently become a member or have just reached Goal, there’s a Kit for you.

The Complete Toolbox Includes My Tracker, SHOP, EAT OUT, WW Program Cookbook, a six-month magazine subscription, SmartPoints™ Kitchen Scales and an insulated lunch bag.($159 AU & NZ)

Little Helpers Includes My Tracker, SHOP, EAT OUT, WW Program Cookbook and a six-month magazine subscription.($79 AU & NZ)

At Goal Kit Includes My Tracker, SHOP, EAT OUT, Your Way, My Success and an insulated lunch bag.($49 AU & NZ)

@slendier slendierwww.slendier.com.au

AAVAILABLE IN THE HEALTH FOOD AISLE