When Raymond Guthrie ate the last mince pie over Christmas, he vowed to lose some weight in the New Year.
After joining the 10 Week Weight Loss Club at the Mount Errigal Leisure Club he lost an amazing 1 stone & 12 lbs.
Read on to find out more about Raymond’s success story.
Raymond, can you tell us a little bit about yourself?
I am assistant Director with the Donegal Mental Health Service. I am married to Marie with three children, Lorraine, Gary & Karen.
What was it that made you decide to join the 10 week weight loss club at the Mount Errigal Leisure Club?
After the Christmas break I decided to weigh in, realising I had put on some weight over the holiday period. Rhonda asked me if I would like to join the weight loss club and I agreed.
You lost 1 stone, 12 lbs in 10 weeks. Your goal was 1 stone? Did you find this difficult?
I felt motivated to lose the weight and found that with Rhonda’s weekly feedback and guidelines I was kept motivated throughout.
What was the first thing you did to begin your programme?
My BMR (Basic Metabolic Rate) was calculated by Rhonda, this let me know what my daily calorie intake should be to lose weight. She gave me a weekly sheet called a food tracker to record my daily intake. Every week Rhonda calculated how many calories I had eaten and how many calories I burned in exercise, she then gave me feedback on what I could do differently to help with my weight loss.
What was the best advise you were given?
I was told that ‘diets’ do not work. It is all about developing good eating habits, changing how you think about food. Changing your diet is the only way to achieve a healthy body weight in the long term. Rhonda told me that weight loss is ‘80% food and 20% exercise’. She also explained about ‘energy in v’s energy out’; it’s simple, if you eat more that your body needs you will gain weight, if you eat less than your body needs you will lose weight.
What is one cardinal rule of nutrition you have learned that you always try to follow?
Eat three small meals a day, eat three snacks a day (mainly fruit) and no eating after 7pm. Avoid cake, biscuits, chocolate, sweets, crisps & bread.
What would you say is the most important factor in your weight loss?
Nutrition & exercise go hand in hand. Reducing calorie intake is one part of the solution and increase the amount of calories burned is the other.
What are the best things you have found about losing weight?
I have more energy and I feel better within myself.
What advice would you give to someone who is struggling with their weight/diet?
Increase activity & exercise.
Make changes to your daily eating plan because you are what you eat.
Eat a balanced diet, you can have everything in moderation, you can still have treats if you are sensible
Don’t go hungry or skip meals, it will just lead to over eating and eating the wrong thing later in the day.
Anything else you would like to add?
If you eat the right food and do some exercise you will lose weight.