34 Daily Express Monday April 26 2010

expressyourself

Get your body back

Our panel discovers the best products to remove make-up

No7 Quick Thinking 4 in 1 Wipes, £7 (0845 609 0055) Luxuriously soft wipes removed all traces of make-up with ease and left skin soft and refreshed. 9/10

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ettes Demaquillantes, £12 (maccosmetics.co.uk) Even the most stubborn eyeliner was wiped off easily while skin was left feeling dewy and hydrated. 8/10

SOMETIMES things happen that get in the way of healthy eating and working out. Then when the pounds pile on, it can be hard to fi nd the motivation to pick up where you left off. “All too often a

break from our healthy routine leaves us thinking we’ve ruined everything,” says performance psychologist Chris Walton.

“You don’t think you can ever get back on track, especially if you worked hard to get fi t or lose weight in the fi rst place. Fortunately it’s not tr ue and there are small steps you can take to put yourself back on the path to fi tness.”

Here Chris and two fellow health experts give their simple and effective fi gure-fi xing tips.

THE PROBLEMA MESSY BREAK-UPIt doesn’t matter whether you’re the dumper or the dumpee, messy break-ups generally have you heading for the sofa with a glass of wine in one hand and a large cake in the other. You feel emotionally and physically drained and just want to wallow and stuff your face.

“When you feel emotional pain, you look for fast ways to feel better,” explains Chris (chriswaltonuk.com/07951 043 053). “Comfort food gives you that instant lift but of course it’s only temporary and can leave you feeling worse, especially if you then beat yourself up for pigging out.”

THE PLANFITNESS“Your confi dence has taken a hit and you feel alone,” says personal trainer Cat Dugdale, who runs SUPERchick Training (iamsuperchick.com). “So you should tailor any workouts to those two problems.” Simply getting out for a walk will make you feel better.

“Try to fi nd someone to keep you company as going with a friend will make it feel less like a lonely, single person’s workout and more like a girlie get-together.”

DIET“Classic comfort foods such as cake and biscuits usually contain nothing of nutritional value, just calories,” says nutritionist Alison Duker (eatbetternow.co.uk/020 7064 4249). “If you must have cake, eat slowly so you’ll feel full quicker.”

The best way to banish the blues is with nature’s comfort foods. “Get B vitamins from green vegetables. Eat chicken, turkey or oats for tryptophan which releases the same happy chemicals as eating chocolate. Try salmon or mackerel for essential oils as they’ve been shown to ease depression,” suggests Alison.

MIND“If you’re hurting, don’t add to the pain by heaping on the guilt,” says Chris. He recommends doing yourself a deal. “Let

yourself go for a week and don’t focus on being healthy as this can help release pent-up stress.

“After a week tell yourself you’re ready to take care of your diet and body again.”

THE PROBLEM STRESS AT WORK“Sometimes work takes over and there’s nothing you can do about it,” says Cat.

Long hours at work or trying to impress in a new job mean less time and energy for the gym, it can also mean grabbing snacks on the run and extra caffeine.

THE PLANFITNESS

“Not being able to do your normal workouts doesn’t

mean not being able to exercise,” says Cat. “As soon as you can, get back to regular training but cut your schedule.

“If you can’t make an hour-long aerobics class, aim for just 30 minutes

three times a week. Then when you’ve more time you

can pick up the pace without having to start from scratch.”

DIETHaving no time for proper meals isn’t a problem in itself. “Eating smaller snacks during the day is great for keeping energy levels even,” says Alison. “Just make sure they’re smaller than your normal meals or you’ll be doubling your calories.”

Stress can also ruin sleep patterns. “You crave caffeine because you’re tired but then it stops you sleeping at night. Ask yourself which time of the day you most enjoy a cuppa. Stick to that one but try to avoid caffeine after 3pm.”

Stress can also make you feel bloated. “This is because it dramatically reduces our capacity to digest food,” explains Alison. Choose easy to digest foods such as soups, fi sh and green vegetables.

If your diet and fi tness plans have gone awry there are simple steps you can take to get on track again. SIAN LEWIS asked the experts their tips for success

Tried & tested: FACE WIPES

Daily Express Monday April 26 2010 47

expressyourself

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Get your body back

Asda Skin System 4 in 1 Facial Wipes, 94p (0500 100 055)The fresh-smelling wipes removed most make-up but left a mascara residue around the eye area. 6/10

Clearasil Deep Cleansing Wipes, £3.83 (0845 769 7079)Great for oily skin, leaving it feeling drier. Make-up was swiftly removed by a quick wipe. 6/10

Natio Gentle Cleansing Wipes, £6.50 (0844 561 6161)A luxurious way to deep clean skin. They removed all traces of make-up and left a glowing feel tothe skin. 9/10

BEST LUXURY BUYMac Wipes Ling-

ettes Demaquillantes, £12 (maccosmetics.co.uk) Even the most stubborn eyeliner was wiped off easily while skin was left feeling dewy and hydrated. 8/10

The Body Shop Vitamin E Gentle Facial Cleansing Wipes, £5.50 (01903 844 554) These oddly scented wipes cleaned skin effectively but failed to shift eye make-up, leaving a smudgy mess. 4/10

BEST BUDGET BUYSimple Regen-eration Age Resisting Wipes, £3.99 (01217 126 523) The scent-free, strong wipes removed make-up quickly including some stubborn mascara. 7/10

Korres Milk Proteins Wipes, £5.50 (0870 850 3868)Firm rubbing was needed to remove make-up with these dry-to-the-touch wipes. Skin felt soft after use but not especially refreshed. 5/10

yourself go for a week and don’t focus on being healthy as this can help release pent-up stress.

“After a week tell yourself you’re ready to take care of your diet and body again.”

THE PROBLEM STRESS AT WORK“Sometimes work takes over and there’s nothing you can do about it,” says Cat.

Long hours at work or trying to impress in a new job mean less time and energy for the gym, it can also mean grabbing snacks on the run and extra caffeine.

THE PLANFITNESS

“Not being able to do your normal workouts doesn’t

mean not being able to exercise,” says Cat. “As soon as you can, get back to regular training but cut your schedule.

“If you can’t make an hour-long aerobics class, aim for just 30 minutes

three times a week. Then when you’ve more time you

can pick up the pace without having to start from scratch.”

DIETHaving no time for proper meals isn’t a problem in itself. “Eating smaller snacks during the day is great for keeping energy levels even,” says Alison. “Just make sure they’re smaller than your normal meals or you’ll be doubling your calories.”

Stress can also ruin sleep patterns. “You crave caffeine because you’re tired but then it stops you sleeping at night. Ask yourself which time of the day you most enjoy a cuppa. Stick to that one but try to avoid caffeine after 3pm.”

Stress can also make you feel bloated. “This is because it dramatically reduces our capacity to digest food,” explains Alison. Choose easy to digest foods such as soups, fi sh and green vegetables.

MIND“Lots of my clients work 60-hour weeks,” says Chris. “When you’re caught in a cycle of stress it’s easy to forget what it’s like to think normally. Ask yourself daily ‘how do I feel?’ Then listen closely to the answer.

“If you feel sick with stress, give your mind a time-out at least once a day. Take 10 minutes toclose your eyes and calmyour mind.”

THE PROBLEMYOU’VE BEEN ON HOLIDAYWhether you’ve been away for a long weekend or a couple of weeks, chances are you ate and drank more than normal and moved a lot less.

Now you’re home with a serious case of post-holiday blues and you are feeling sluggish and heavy.

THE PLANFITNESS“Hopefully you’ve come home rested so use that new energy to take your workout to the next level or try a new exercise class,” says Cat.

If you can keep that holiday high going then getting fi t again will happen naturally, she suggests.

DIETPost-holiday is a great time to revamp your diet. “What healthy food did you try on holiday that you really enjoyed? Why not buy it at home too?” says Alison, who says most of us stick to 10 key foods on a regular basis. “We all need variety in our diet and on holiday we naturally try different foods.”

If you’ve put on weight while away chances are alcohol was the main culprit. “Don’t crash diet, simply cut outdrinking for a week,” suggests Alison. “You’ll probably see the extra pounds melt away.”

MINDEven Olympic athletes take breaks which help them in the long-run. “Your mind needs rest to stay fresh,” explains Chris.

“Try something new. If you don’tenjoy your workout it’s much harder to stay motivated.”

THE PROBLEMILLNESS OR INJURYYou’ve been forced to skip the gym for days, weeks or even months and now simply running for the bus leaves you out of puff.

THE PLANFITNESS“Use the break from your normal routine to work on other parts of your body such as your abdominals or posture. This could help avoid future injuries,” says Cat. After illness the key is to start back gently.

“Don’t go straight into a high-impact class. Start light and build up slowly,” advises Cat.

DIET“There are lots of foods that can help the

body heal,” says Alison. “It can be as easy as seasoning your food with

black pepper which is packed with zinc to boost your

immune system. Apples, blueberries and red cabbage and are rich in antioxidants so will help fl ush out toxins.

“When recovering after an injury or operation you need amino acids to help your body build muscle.

Aim for two portions of green vegetables and a

fi st-sized serving of lean meat every day.”

MIND“Whether I’m training an athlete or a busy mum, the mind holds the key,” says Chris. “If you’ve had to take a break be kind to yourself. It’s not the end of the world and your health is the most important thing.

“Set a goal to aim for so you can focus on that and not on what has gone wrong over the time you couldn’t work out.”

THE PROBLEMYOUR FINANCES HAVE HAD TO BE CUT BACKWhen you lose your job, take a pay cut or freelance work dries up, your gym membership and healthy pre-packed salads are the fi rst to go.

THE PLANFITNESSWalking or running outside, especially now the weather is getting warmer, is a great way to work out for free. “Check out cheaper online solutions too,” says Cat.

“My website iamsuperchick.com provides a personal online trainer and access to more than 120 workouts you can do at home for £9.99 a month.”

DIETBuy frozen fi sh, meat and vegetables. “They’re much cheaper than fresh alternatives and often better for you as they are usually frozen immediately to retain their nutrients,” says Alison. “The best way to buy healthy and cheap is at your local fruit and veg shop or farmers’ market. If it comes straight from the producer it will cost less so you don’t need to make sacrifi ces.”

MIND“Losing your fi nancial footing is like having the rug pulled from under you,” says Chris. “It’s a huge psychological blow but you need to get your mind fi t to get yourself back on track.

“The fastest way to do that is to exercise and get the blood fl owing around your body and brain.”

If your diet and fi tness plans have gone awry there are simple steps you can take to get on track again. SIAN LEWIS asked the experts their tips for success

Compiled by SOPHIE DONNELLY Pictures: CAROLINE LEEMING

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