#StepitUpJune Exercise Challenge 2017

Getting fit and healthy is not complicated, we simply need to move, get active and what better way than walking. The lighter evenings and longer days give us more time to take in our beautiful surroundings and explore a little more. This month’s Kiss Fitness exercise challenge is going to help us be more active by walking more & taking more steps. Get outside and enjoy the longer days with our June step challenge.

The Challenge

Each day during June, we’ll be increasing the amount of steps we do slowly but surely from a low 4000 to a very active 15000. Check the target each day and hit that goal, you’ll need to start finding more ways to be active such as parking further away from your destination, walking when ever you can and taking the stairs
 
If you are already a walking fanatic, you might find the target steps a little easy, therefore we’ve added a multiplier depending on current activity level, simply identify your activity level from  the chart below and times your daily step target by the multiplier. Simple.
 
Your daily step target in this challenge should be considered a ‘minimum’, if you hit it, awesome but keep on stepping!
 

Go from sedentary to very active, our challenge starts in the sedentary range which most people will be able to achieve without much additional effort. The step targets increase at 200 extra steps each day for the first week, 300 for the 2nd week, 400 for the 3rd week, 500 on the 4th & 1000 on the 5th week.

By the end of the challenge you’ll be in the range where very active people are considered to be. So get that pedometer out and get stepping.

This challenge can be adapted depending on your current base level of daily activity, the step target is the base range aimed at those who are sedentary, if you are already active simply apply the multiplier below to the base step target to find your new step target.

How to take part in this Challenge

How to Track your Steps

Tracking your steps is relatively simple, all you need is a simple pedometer available from Amazon, an activity tracker such as Fitbit or Jawbone or just your phone!

Pedometers

Basic but they do the job just fine, you can pick one up on Amazon for under a £10 and even the best ones won’t cost much more than £20.

Using your smartphone

The latest smart phones have accelerometers and GPS, they have the basic functionality to ascertain when you are moving, running and when connected to an activity app just as mapmywalk provide accurate steps and distance. 
To get started, download an activity tracking app such as Google Fit or Run Keeper and your phone will be able to track your steps throughout the day. The only problem is that you do need to have your phone on you all the time, for most of us out phones rarely leaves our side but could be difficult depending on your job.

Activity Tracker

Activity trackers allow you to track your steps constantly via a small device, either clipped to your clothing, bra or worn around your wrist. Trackers such as Fitbit & Jawbone to mention a couple will sync to their native apps or 3rd party tracking app allowing accurate tracking of your daily steps. Fitbit makes activity tracking easy and automatic or Jawbone offers attractive looking bands.

What is your Current Activity Level

This exercise challenge has progressions depending on your current exercise and activity level, if you a new to exercise and sedentary, you will be fine to start on the base level target guides. Read the statements below to see which activity level you are and therefore which challenge targets you should follow.

Activity Level
Activity Level Description
Multiplication Factor
Sedentary
You lead a sedentary lifestyle with little to no regular exercise or activity.
none (use chart target)
Mild Activity Level
You undergo Intensive exercise for at least 20 minutes 1 to 3 times per week. If you do not exercise regularly, but you maintain a busy lifestyle that requires you to walk frequently for long periods, you meet the requirements of this level.
1.375
Moderate Activity Level
You undergo Intensive exercise for at least 30 to 60 minutes 3 to 4 times per week.
1.55
Heavy or (Labour Intensive) Activity Level
You undergo intensive exercise for 60 minutes or greater 5 to 7 days per week and/or you have a labor-intensive job also.
1.7
Extreme Level
You are exceedingly active and/or very participate in  demanding activities:  Examples include:  
  1. athlete with an almost unstoppable training schedule with multiple training sessions throughout the day  
  2. very demanding job, such as shoveling coal or working long hours on an assembly line.
Generally, this level of activity is very difficult to achieve
1.9

Target Guide

Download, print off and keep the guide handy, pin it too your fridge and check your step target for the day.

Follow us on facebook & twitter for daily updates and target reminders.

 {loadmodule mod_gantry5_particle,Step It Up June Target Guides}

Download Target Guides

Sedentary

{rsfiles path=”exercisechallenges/stepitupjune/Kiss Fitness June Exercise Challenge 2017 StepitUPJune SEDENTARY.pdf”}

Mild

{rsfiles path=”exercisechallenges/stepitupjune/Kiss Fitness June Exercise Challenge 2017 StepitUPJune MILD.pdf”}

Moderate

{rsfiles path=”exercisechallenges/stepitupjune/Kiss Fitness June Exercise Challenge 2017 StepitUPJune MODERATE.pdf”}

Heavy

{rsfiles path=”exercisechallenges/stepitupjune/Kiss Fitness June Exercise Challenge 2017 StepitUPJune HEAVY.pdf”}

Extreme

{rsfiles path=”exercisechallenges/stepitupjune/Kiss Fitness June Exercise Challenge 2017 StepitUPJune EXTREME.pdf”}

Step Targets with Multiplication Factor Applied

Day Sedentary Mild Moderate Heavy Extreme
Multiplication Factor 0 1.375 1.55 1.7 1.9
1 4000 5500 6200 6800 7600
2 4200 5775 6510 7140 7980
3 4400 6050 6820 7480 8360
4 4600 6325 7130 7820 8740
5 4800 6600 7440 8160 9120
6 5000 6875 7750 8500 9500
7 5200 7150 8060 8840 9880
8 5500 7562.5 8525 9350 10450
9 5800 7975 8990 9860 11020
10 6100 8387.5 9455 10370 11590
11 6400 8800 9920 10880 12160
12 6700 9212.5 10385 11390 12730
13 7000 9625 10850 11900 13300
14 7300 10037.5 11315 12410 13870
15 7700 10587.5 11935 13090 14630
16 8100 11137.5 12555 13770 15390
17 8500 11687.5 13175 14450 16150
18 8900 12237.5 13795 15130 16910
19 9100 12512.5 14105 15470 17290
20 9500 13062.5 14725 16150 18050
21 9900 13612.5 15345 16830 18810
22 10400 14300 16120 17680 19760
23 10900 14987.5 16895 18530 20710
24 11400 15675 17670 19380 21660
25 11900 16362.5 18445 20230 22610
26 12400 17050 19220 21080 23560
27 12900 17737.5 19995 21930 24510
28 13400 18425 20770 22780 25460
29 14400 19800 22320 24480 27360
30 15400 21175 23870 26180 29260
Total
251800 346225 390290 428060 478420

Join in the conversation & get motivated, tag your efforts on Twitter #StepitUpJune

Join our Monthly Exercise Challenge


 
Most apps now allow you to set up challenges so you can compete with your friends, why not set up a step challenge with your friends, a recent app which is almost specific to this purpose is Record by Under Armour.

How Much Salt is Too Much?

Salt is very important to our diets, in nature sodium and chloride are found together to make our favourite table condiment “Sodium Chloride” or Salt. Excellent at enhancing the flavour of our foods, it’s also plays an important role in maintaining water balance in the body for muscle & nerve function.

Certain physiological reactions and illness including excessive sweating, burns, server vomiting and diarrhea and kidney damage can lead to a loss of salt in the body which should be quickly replaced as low levels of salt in the body can lead to dizziness, muscle cramps and exhaustion and if not treated may lead to life threatening shock.

Salt however is generally not a problem, it’s in many foods especially processed meats, snacks and fast food. High levels of salt contribute to high blood pressure and heart disease. 

Check the label

It’s important to check the label for sodium chloride, as a general rule if it’s not in a packet including foods such as fruits & vegetables then salt will not be a problem.

Look at the figure for salt per 100g:

  • High is more than 1.5g salt per 100g (0.6g sodium)
  • Low is 0.3g salt or less per 100g (or 0.1g sodium)

Some of the worst for high levels of salt include; bacon, smoked salmon, tomato ketchup, brown sauce, prawns, feta cheese and snacks such as Twiglets.

Reduce Consumption

In affluent countries, the consumption of salt is very easy and normally always excessive to our body requirements. An obvious way of reducing consumption might be to cut out table salt however as most salt is found in the foods we eat it’s much better to concentrate on healthy foods, less processed meats and packaged snacks.

Adults should not consume more than 6g of salt per day (about one full teaspoon)

This is what 6g of salt looks like!

So remember, next time you’re shopping, check the label and look for Sodium Chloride!

 

 

Coffee & Exercise

Coffee is a habit of many peoples workday starting from when they get up and often continues well into the day but does this seemingly harmless habit that gives us such a boost affect our diet, health or fitness? 

Coffee is a stimulant with the stimulation coming from ‘caffeine’ found in many drinks both hot and cold it’s an addictive stimulant. Caffeine however is not only found in stimulation drinks, coffee & tea, it has an active role in many weight loss pills and fat burners! The reason for this is the physiological affects it has on the body which are similar to light cardiovascular exercise without actually doing it.

It’s what you put in it!

To be honest as far as the diet is concerned coffee won’t tip your calorie count over the edge, well not if you don’t put anything in it anyway. Black coffee has about 4 kcal and it’s only when we add sugar & milk that we increase the count. A coffee with milk is likely to come in at about 15 kcal and with sugar 30 to 45 plus do you have something with your coffee, maybe a biscuit? Most people probably like to have a snack with their coffee and this is where the habit becomes detrimental to out diet. 

So that’s just one coffee but most habitual coffee drinkers hardly ever have one, in fact sometimes two or three before they have left the house!

Is coffee bad for me?

No, at least not in moderation, there is nothing wrong with having a coffee and i’d never ask a client to take it out of their diet if they enjoyed it but you can certainly cut it down to one a day and you can also take out sugar, now you have a sensible drink with not too many more calories than cordial.

However if you are having more than 300mg (about 4 coffee’s) of caffeine then this will start to become a problem, the physiological affects normally produce a low after the high and caffeine artificially keeps your heart rate high! It’s this reason you find it in diet pills and fat burners, it has a positive affect on calorie consumption by raising certainly physiological functions of the body, thus burning additional calories.

Will it help my workout?

Coffee provides a stimulating kick to the body and you might of heard of the use of caffeine before a workout! This can help give you a stimulating boost and prepare your body for training which when combined could lead to increased calorie burn during the session. 

I personally can’t see to much benefit and it can be borderline unsafe for high risk populations, those with high blood pressure for example certainly should not take this approach.

To sum up!

  • Don’t quit coffee, enjoy it in moderation
  • Cut down to one per day
  • Don’t consume after midday
  • Cut of the snacks with your coffee
  • Reduce the sugar
  • Drink it black (only 4 kcal)
  • Avoid that second cup!!

 

The Simple Guide to Creatine

Creatine pronounced (Kre’ah-tin) is becoming increasingly popular in the health and fitness supplements market. No doubt you’ve heard of it but it’s unlikely that initially you’ll have any idea of what it is or why it could help you achieve more and reach your goals.

Creatine is a supplement to primary increase muscle size, it’s not a weight loss supplement, creatine should be taken as per suppliers recommend guidelines together with a structured exercise programme for increasing muscle size and a balanced healthy diet.

It’s worth noting that it will only have any effect if you do indeed work out, it will have no effect if taken on it’s own without working out, other than increasing the amount of Creatine stored in your body which is useless as you are not working out.

What is it?

Creatine Structure

Creatine Structure (Image Credit; Wiki)

The most common form being Creatine monohydrate, it is a combination of amino acids naturally found in the body as well as dietary sources such as meat and fish. 

How does it work?

Before we get on to what Creatine does it helps to have some background knowledge to it’s role in muscle contraction.

Within our bodies and more specifically our muscles, creatine needs to connect with phosphate in order for it to be in a form that we can use, this is called Creatine Phosphate (CP). Muscle contraction is achieved by breaking down ATP (Adenosine Tri-phosphate) which enables contraction of the muscle and is the only energy source your muscles can use for contractile activity. 

At this point we probably have enough energy released to provide action for about 4-6 seconds, this is not much time at all and therefore ATP needs to be regenerated from it’s now broken down form of ADP (Adenosine Di-phosphate) back into ATP, this happens in a fraction of a second. This is achieved by the utilization of 3 pathways, one of these pathways uses Creatine Phosphate as the energy source to regenerate ADP into ATP.

Creatine is simply a high energy molecule that regenerates ADP to ATP, this is used in order to regenerate ADP to ATP, this all happens while slower metabolic pathways (the other two pathways used for regeneration of ADP to ATP) are adapting to the increase demand. Our muscles actually store more Creatine Phosphate than ATP and coupled together the stores of ATP and the almost instant regeneration of ATP with Creatine Phosphate allows for maximum muscle power for around 15 seconds, enough to complete a hard set of 6-8 bench presses.

What Does it Do?

We now know what Creatine is and how our bodies use it, so lets have a look at how it’s going to help your workout and the stimulation of muscle hypotrophy (increased muscle size)

The theory of using Creatine to cause muscle hypotrophy is that we can increase the amount of Creatine Phosphate stores in our muscles, which in turn will slightly increase the amount of maximum muscle power at any one time. Basically, this could increase the amount of reps by 2-3 on each set. This will ultimately lead to an increase in tearing and damage to the muscle. Providing we have a good diet and adequate rest, the muscle should re-build more muscle fibres and lead to muscle hypotrophy.

Summary

Creatine does not directly increase muscle size, it provides the means for this to be possible by giving your muscles the ability to perform additional reps at maximum power. This action leads to increased muscle damage and subsequently increased muscle repair and growth.

Side Effects

As with any additional supplement or performance enhancing product, sometimes side effects are reported and creatine is not without it’s fair share. Some of the most commonly reported side effects for creatine use are listed below: 

  •  Odema (water retention) especially in women 
  •  Undesirable weight gain (through water retention) 
  •  Muscle cramps and spasms Gastrointestinal (abdominal) discomfort 
  •  Muscle tears 
  •  Nervous twitches 
  •  Heightened awareness and insomnia 

As well as these side effects it’s possible there are others, supplements will effect people differently, it’s worth noting that in many cases people using Creatine do not report any side effects at all.

Choose Sport Specific Training for Better Results

Exercising & adhering to a regular training plan is not for those who just want to lose weight. The need to be fitter, more able with better performance is often though participation is sport or a regular sporting activity. While generic training has it’s benefits and to some degree might benefit anyone, training specific for the activity or sport you regularly undertake or compete in will bring about better performance and reduce the risk of injury.

Personal Trainers are trained in creating training plans with the wealth of exercise knowledge to build effective and specific training programmes that reflect sport specific movements, from the warm up to training muscles to fire in a certain order with maximum performance, to get the most out of your training you need to get specific.

Specific Training = Better Results

 


Training is good, sport specific training is better

If you participate in sport, an adventures activity or something you enjoy doing on a regular basis (such as running) you might already be going to the gym and exercising to increase your fitness levels, that’s great and quite often I’d say anything is better than nothing but not always in this case. Training specifically towards your sport or activity will not only have huge performance benefits it, will reduce the risk of injury and improve enjoyment through better aerobic ability.

A classic example is a footballer, bench pressing and running a few miles on the treadmill might seem like a good workout but that’s not exactly the type of movement patterns a footballer will undergo during a game. Football players usually perform sudden short hard bouts of aerobic exercise through sprints with quick changes in direction. Their legs and balance are key enabling this kind of activity and training must reflect this with short hard interval training, reaction based movement though all directions and the ability for the knee to take high and sudden loads combined with core conditioning training for excellent balance.

A personal trainer will provide exercises with similar movement patterns required for your sport, training muscle memory while increasing performance through this exercise action. Another good example would be a kayaker, I mention this example as I am a kayaking coach and I know the movement patterns well plus they are quite unique to the sport. A kayaker users high amounts of rotation type exercise which is powered not by the arms but by the trunk and legs, arms are merely levers controlled by the much stronger torso. Wrist strength and mobility is important with paddle actions controlled though slight movements of the paddle blade.

A programme for a kayaker would focus on rotation movement to engage the transverse abdominus and oblique muscles with balance & stability training, push & pull movements for the arms & chest and upper body aerobic activity such as upper body cycling type machine & rowing.

Get the programme that’s right for you

A sports person has specific goals and planning towards them is vital if you are to avoid injury and increase performance, if you can’t afford a personal trainer you can get a training plan with online personal training, extremely affordable and perfect if you are already training, have some or all the equipment you need and only need the expert help of a trainer to build and maintain a training plan for you while monitoring your progress. 

 

3 Barriers to exercise (and why you think, i’m not fit enough)

By far, the title of this blog post “I’m not fit enough to exercise” is mind boggling as it makes little sense yet it’s often the reason for not participating in regular exercise. Here are a couple of examples you probably wouldn’t say but essentially are the same as our first saying.

  • I’m not dehydrated enough to drink
  • I’m not clever enough to learn

In the saying we are comparing our level or ability to do something against the solution to increasing that level or ability, therefore it’s a very odd statement. There are however various reasons why people who believe they are not fit enough to exercise (this could be you) feel they are not able to, they include;


Perception 

Perceived View = Everyone in the session or activity is going to be super slim, super fit and I will look out of place!

Reality = Many people exercise to get fit, lose weight, make friends and everyone starts at a different level. There are always many different shapes and sizes in an exercise session or activity.

Unknown

Perceived View = You do not know what the session is like or if you will be able to complete it

Reality =  Exercise is progressive, with many levels of intensity for many common exercise and activity’s. Exercise sessions are designed to challenge everyone and there are always alternatives.

I Can’t Do It!

NEVER say “I Can’t” Whether you think you can, or think you can’t, you’re right!” Henry Ford

 

The easiest way to overcome any of these barriers is to experience it with a friend, if you are looking to try a new exercise session, get fitter or engage the service of a personal trainer, taking a friend along is always a great idea. It brings you back into your comfort zone with motivation and encouragement by friends is excellent to keep you going.

How Much Protein do Women Need?

Using protein supplements is often seen only necessary for males or those looking to gain huge bulk in muscle. However this is untrue as we all require protein in varying amounts depending on the demands we put on the body. Often the amount of protein our bodies require from training is more than what we can provide in our everyday diet. To enable full recovery of our muscle and maximize muscle growth that will tone and define, protein supplements might well be the answer. Here is a quick guide to protein for women.


The Basics

When we exercise we break down our muscles, followed by the re-building. This enables us to build strength. Using protein helps this re-building process – without it your body cannot repair itself and can lead to injuries. Without the raw material to build new muscles you won’t be able to progress your fitness, instead your routine will feel harder as you start to feel run down.

How much protein?

An average woman will need 80-100g of protein a day. This can be 2 eggs for breakfast, chicken breast for lunch and piece of fish for dinner.

Protein as a supplement

If you are not getting enough protein in your diet you can use a protein powder. Women may think using a powder is going to make you bulk up like Arnold Schwarzenegger! But don’t worry, just stick to whey protein (the raw form of protein) and this will aid the recovery of muscles and can reduce the effects of DOMS. Make sure you read the ingredients label before buying.

Protein powders are convenient and provide high quality protein. They come in a variety of flavors and can be mixed with water or milk. It doesn’t have to be boring either, you can sprinkle it on your cereal or porridge or make pancakes or home-made energy bars with it!

The Truth About Eating Late!

If you have been on a diet or if you are on one now, trying to eat healthy of just lose want to lose a few pounds then more than likely you have heard someone say ‘don’t eat late at night’. This could be true for most of us, however it is important to take into context of the individual concerned. The important factor here is when you normally go to sleep and for most of us the following statement will largely be true. If you work daylight hours, going to bed and waking at what most would consider a normal time then eating & snacking past 7pm is a horrible idea, especially if you are trying to manage your weight.

You know this right!? well’ here is why!


In an ideal world!

Modern life often makes it difficult for us to eat as we might like, I have always said that if possible your biggest meal of the day should be your breakfast, followed by lunch and finishing with a small dinner. It makes logical sense, the further we get into the day the less time we have to process the food we eat for energy and less time before our bodies go back to minimal energy consumption. 

The truth is, we don’t live in an ideal world, we have work commitments, need to drop the kids of at school, get various tasks done and working within increasingly pressurised environments, we often skip breaks and lunches and consume very little during the working day. In turn we become increasingly hungry and end up snacking into the late evening which is a horrible cycle that’s likely to lead to weight gain.

How late should you eat!

If you work 9 till 5, an evening meal should be at around 6pm and ideally no later, to be honest most of us actually manage to do this, it’s just that’s not normally the last thing we eat. Snacking is great and I strongly advise it, except; if you are about to go to sleep.

So why is this bad! Well it’s going to take about 4 hours for your body to get any useful energy from what you have consumed, if you have a cheeky snack at 9pm (maybe some cheese, grapes, chocolate, cake etc) it really does not matter what it is. There is no ‘good food’ eating this late at night, it’s all bad! It will be 1am by the time your body needs to make a decision; do I need this for energy? The answer of course is No! you’re fast asleep. Your body will now convert it into fat and store it for later!

Do this on a regular basis and you are storing a lot of unnecessary energy as fat, you probably won’t eat breakfast slowing your metabolism down even more and sending your body into survival mode. Your body is now storing more fat and burning less calories.

When it’s OK to eat late at night!

If you are a shift worker, working night shifts or very staggered late shifts then you are likely not going to have a normal sleep pattern, in this case you should act much like anyone else would when they get home from work, your should prepare a meal, relax then go to sleep. It does not matter what time this is, because for you it’s normal. 

Example:

You finish a shift at 3am! Going by my previous advice (eating bad, right!), well not so true here. Finishing a hard days work you need to refuel so have your ‘dinner’ that’s totally fine, you need the energy and your body will use it. 

Advice to remember

  • It’s pointless to eat right before you go to bed!
  • a light evening snack is OK, (less than 50kcal, thus ideally a low calorie, low sugar drink)
  • When you eat late at night, most of it will be stored as FAT.

Sensible decisions is all you need, it’s time to ditch the diet and start eating clean and eating healthy.

Do you have time to exercise?

Finding the time to do things that you want to and need to do, can be one of the hardest things we have to plan around. A busy job and long hours don’t really help us either, if you want to exercise, if you want to get fit and if you want to start leading a healthy lifestyle then “I don’t have time to exercise” is just not good enough. It’s essentially a decision already made up, the statement implies you have little intention to try or plan to exercise. The truth is the things in life we do, we do because we want to do them and therefore have MADE time to do them. If you want to do something, you need to make the time to do it.

I like to quote Henry Ford in this sort of situation with the quote

“whenever you think you can or when you think you can, you’re right”

Stop thinking with the “I don’t” ” I can’t” and start think with the “I will” ” I can” and you will soon be finding time to exercise.

Exercise after all gives us more energy, makes us more productive releasing feel good endorphins, not to mention the physical and health benefits.

I often here people saying they only have 10 minutes, so they can’t do anything. 10 minutes is perfect, get down and do a little core workout or take the time to do some full body stretching, in your lunch break, before or after work. You don’t need to join a gym either, depending on your fitness level start going for a short walk or run, slowly increase it, if your only out for 15 minutes then it’s a start and more importantly your doing something.

Why you shouldn’t weigh yourself everyday

How often do you weigh yourself? Is it a benchmark for your activity & lifestyle decisions? If you are trying to lose weight, no doubt very regularly, you weigh yourself. Looking down at that all important number, if it’s high, your heart sinks and if it’s low, you feel over the moon. 

But, are we looking at the right number?

Many factors influence your weight, it’s important to understand what else is going on and how this might affect your weight before we evaluate our performance on one lonely piece of data.


Don’t weigh yourself everyday!

Weighing yourself everyday simply does not give you enough data, your weight can fluctuate throughout the day, from day to day depending on many things including hydration levels, menstruation, stress & illness. If you were measuring something important, you would not go on data from one day to the next, you would choose a larger time frame to collect more accurate data. The same is true with your body weight, looking at it from week to week, will give you a clearer more accurate result and your head won’t be filled with the useless figures from everyday before hand.

Weigh yourself once a week, at the same time and stick to that, feel free to wear the same thing if you want to or nothing if possible. Just bear in mind if you weigh yourself with clothes on in another environment, such as the gym! you will be heavier!

Are you working out & putting on weight?

If you follow an exercise programme, have a personal trainer, go to the local gym or do anything exercise based, you are training and training affects your weight!

Why? Because resistance based exercise and to some degree also aerobic based exercises and activity act to increase muscle tone and definition leading to an increase in muscle fibres changing the size & shape of worked muscles. It’s what “body builders” do, it’s their main goal but it also happens to ‘average Joe’ training at the gym to a lesser degree.

The reason this matters is because muscle weighs twice as much as fat, a little tone and definition will therefore change your weight (yes it could make you heavier)

I always tell my clients not to expect any real difference in weight within the first 6 weeks due to the fat/muscle trade off, once this has settled down you will start to see a reduction in weight however if you have been monitoring body fat percentage or lean body mass also you will likely have seen the positive results of training before this point.

Scales that also take your body fat percentage will give you much more information than just your weight and help you understand why you might be heavier or lighter.

Worrying about that ‘number’ affects our habits

When you concentrate on your body weight, you subconsciously make decisions which more often than not adversely affect our weight and make the problem worse, which leads to more bad decisions and more weight gain. 

If you see that you are heavier, it’s likely you’ll start to eat less, and less often or cut out a food group to make up for your gain next week! Every one of these things will make you put on weight. When you eat less your body goes into starvation mode and your metabolism slows down, the key is to keep it ticking over by eat good health food at regular intervals with healthy snacks.

When you see a good number on the scale, you are lighter you are filled with joy and you want to reward yourself! A cake, some chocolate you have been craving which again is a situation that will lead to weight gain.

This all sounds like a no win deal, it often is and people struggling with weight loss will be facing these problems. My best bit of advice is not to weigh yourself more than once per week and if possible get scales that also take body fat percentage and/or lean body mass.