Lose Your Weight in Few Steps

  Many people use food as a source of comfort, security or to feel good… self-medicating.

Creating a list of activities which nourish your very being can be a particularly effective way to cut down on over-eating for these reasons. Use back resistance band workout so that you can lose weight easily.

Again this involves brainstorming activities which you love, make you feel happy, good about yourself, nurtured and loved.

 

You will have your very own, unique list when created but here are some examples to get you started…

• walk in nature
• walk by the sea
• listening to music
• bubble bath
• foot bath
• painting your nails
• reading a book
• meditation
• exercise
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Pulling it all together

• First off, know WHY you really want to lose weight
• Connect with that so strongly and have it ‘in your face’ all the time through anchors
• Get real about the effect of different foods on you, especially sugar. Try daily journalling
• Tune in and develop you internal signals of hunger and fullness to you can hear them, and choose to listen to them
• Discover which forms of movement and exercise you enjoy and can commit to. Try mental rehearsal because the effect is powerful
• And finally be kind to yourself, nurture yourself. As a result you are less likely to use food to make you feel treated, loved

Successfully losing weight healthily and sustainably is usually about a holistic approach.

It is empowering and exciting, and can be completely life-changing.

Just know why you want to do and GO FOR IT! Start using ab exercise with resistance band.

 

All over the internet and television, you can see weight loss programs are being advertised. From natural products to drugs, you have many options to choose from. Some of those who are not successful in non radical procedure try surgical intervention, gastric bypass surgery for instance. People suffering from obesity or overweight try everything possible to lose a couple pounds. Unfortunately, not all of them get satisfying results. As they say, the best way to have and maintain a normal weight is to regularly exercise and eat a healthy diet.  

5 Movement and Exercise to Do These Days

 5  Movement and Exercise

Here again you will find sooooo much information available.

But absolutely key is finding something you connect with, something you enjoy, something you will actually do.

So experiment, try a variety of activities, try taking a friend with you, going a team or a club so that it has ready built-in accountability and support.

Here is a list of various movement activities to consider but it is by no means exhaustive. See what other ideas you can come up with…

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• Biking
• Trampolining/rebounding
• Yoga/pilates
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• Running/jogging/sprinting
• Walking/dog walking
• Gym/weight lifting
• Swimming
• Tennis/badminton/squash
• Dance
• Football
• Playing tag with your kids
• Martial arts
• Exercise machines
• Physical fitness programs
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•  
  

Mental Rehearsal

Many, if not most, professional sports people, as well as many in the coaching world, use a tool called mental rehearsal – a powerful technique to enhance performance.

 

It involves

• Firstly, picturing or visualising yourself going through the particular activity step-by-step
• Imagining what it will be like
• Strategies can be developed to any specific hurdles to success that may be encountered through brainstorming
• Engaging the senses to really imagine what it will be like, what noises will you hear, what smells, what sights etc
• Always picture success – always visualise winning, feeling great, connecting with the feeling of success and achievement

Why does mental rehearsal help? See here for a simple discussion.

Strengthening pathways in the brain which are necessary for performance of the skills rehearsed, has been shown to result, repeatedly and is detailed here. It actually improves performance!

But it can also help you connect with the sense of achievement and how great you will feel after the event, the rush of endorphins.

So if you are someone who struggles with being motivated to, for example, get out of bed and go to the gym, but you decide you really want to do this… Simply try a daily mental rehearsal connecting the sense of achievement and energy you will feel after you workout,

• See yourself feeling great
• Imagine how that feels
• You may well find that you are able to more easily motivate yourself when the time comes to really leave your covers!

How to lose weight and Keep Making Good Habbits

Wow, are you confused? Do you want to lose weight but don’t know what to believe about healthy weight loss and healthy eating? There is so much conflicting information available!

Everywhere you look you can find articles, advice and information on how to lose weight.

Less on how to lose weight and keep it off, which is just as important if not more so. Especially as yo-yo dieting is proven to be hazardous for the body, and makes losing weight increasingly difficult due to the changes in metabolism it leads to.

So, just how do you lose weight healthily and keep it off sustainably?

To know YOUR WHY… Why do you want to lose weight?

What is your motivation?

You need to connect to this WHY… It is key to long-term success; to stopping the spiral into quitting after a bad day, when you messed up as we all do from time to time. It keeps you focused and motivated for success.

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Ask yourself

• Why do I want to lose weight?
• What is important about that? And then again…
• What is important about that answer?
  

Keep digging deeper.

It might go something like… ‘I want to lose weight because I know I should!’

But what is important about that?… ‘Well I know it is not healthy to be overweight.’

OK, but what is important about that? ‘Well… I have small children and I want to be able to play, do more with them, and be healthy and around for them.’

All of a sudden we have moved away from – I know I should, to… I want to live life to the fullest with my kids.

 

 

 

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A powerful motivating factor right there!

And you can use that to fuel your dream and lose weight healthily.

2  So now we need to keep that motivation at the forefront of your mind!

A great way to do that is to create ‘anchors’.

These anchors work in the same way as an anchor of a boat. It keeps you where you want to be, right with your motivation.

Anchors are reminders in your everyday physical life of WHY you are making the changes you are making, especially in the face of temptation.

They need to connect with your senses (one for each sense is perfect, but don’t worry if you can’t quite manage that)…

• sight
• touch
• hearing
• taste
• smell

Let’s have some examples, maybe a…

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• Song that you have on a CD in your car. Every time you get in your car you put that song on and it motivates you, reminds you, gives you that little pep talk… ‘Ah yes, this is WHY!’
• Photo of something, maybe your kids (reminding you that you want to be fit and healthy because of your responsibility to them)
• Picture of you at the weight you prefer
• Mug with a quote on, a piece of jewelry
• Absolutely anything you connect your motivation with

And keep your anchors very present in your physical environment, in different locations, work, home, car, kitchen, since temptation will crop up anywhere!

Finally, try them out for a week and see which ones work, replace ones that don’t with some new ones.