Ever lost some weight then things just slowed down
And you feel like there’s no point and you may as well give up?
Well, what if I told you that this 100% WILL happen.
At some point.
It is ON the way rather than IN the way..
There are physiological reasons:
👉 When you lose weight, you become smaller. When you are smaller you need fewer calories to exist
^^^ one study found that when you wear a weight vest carrying the weight you have lost e.g. if you lost 10lbs then you wear a weight vest weighing 10lbs, then it helps breakthrough these plateaus. Hardly practical but proves the point that we may need to adapt the plan or stay consistent for longer.
👉 You may move less than you were, perhaps subconsciously
But there are also psychological reasons:
👉 You have a belief that if weight loss slows down or it is not working as much as you would like that means you may as well give up …
^^ what if you were one day away from starting to see the results you wanted to achieve but you gave up?
👉 Stress / obstacles happen → social events, family life, work life etc. could lead to stress, which can impact your pre frontal cortex and impact your ability to make better informed decisions.
Maybe this then means you gain a little weight.
You can either blame yourself, shame yourself.
Believe that because you have ‘messed up’ you may as well give up…
Or you can do what they find people who get the best results do:
Shorten the gap between beating yourself up and getting back to it
👉 Comfort eating → You have a habit of comfort eating. How do you feel after? Does it solve the problem? Is the stress still there after you have been comfort eating? So you could say this is discomfort eating?
👉 You are all or nothing → You decide that because there is a social event or work is busy, you do nothing. As it is ‘not the right time’, ‘things need to slow down’,…
^^^ problem with this? There will always be obstacles. There is always something you can do.
And guess what?
Anyone can have a great week when everything is smooth and there are no obstacles.
But you can make surprising results doing small habits consistently
Which means that your ‘so-called’ bad weeks just get a little bit better..
What if you could make those weeks which you usually just think ‘F it’ a bit better?
👉 We underestimate how much we eat → one study showed that in people who have made at least 8 attempts to lose weight, they found that people underestimated food intake by 47% and overestimated their exercise by 51%
And that’s where having a plan of action, which changes as you change
Depending on your lifestyle helps you achieve sustainable results.
Just like we do in the Reboot programme.
Setting a clear, simple habit…
To squash overwhelm
And do the things we know we need to do for long enough to see the results you want.
Over the next 3 minutes I’m going to explain how to get your hunger signals working for you so you can feel more in control and aligned with your body and hunger
Which in turn
Can help with weight loss, blood sugar levels, overeating and health …
Ever eat a meal and think
“Why did I just eat all of that?”
You feel over full
And quite uncomfortable…
Maybe you’ve even looked down from your laptop and noticed your snack is gone and barely remembered eating it?
Well, science tells us why…
And how we override our natural hunger signals
Which can lead us to our hunger hormones..
Studies show say you’re given
Macaroni and cheese (delicious and often used in research)
You might start off really enjoying it
However, you’ll reach a stage where you’ll eventually get full of macaroni cheese …
But you’ll still have room for pudding.
Sounds familiar, right?
When people were given macaroni and cheese
But then offered some chips etc
Whilst eating the meal
People ate more macaroni and cheese
And it took them longer to feel full and satisfied.
There’s even more 🚀
❌ Listening to the radio, being on your phone and watching tv could also increase your food intake and impact how full you feel
you can flip all of this in your favour 😃😃
✅Variety can make you eat more.
Increasing the variety and quantity of veg in and around meals can increase the likelihood we eat more veg.
^^^ interesting study showed giving kids veg as a starter meant they are more veg as they weren’t competing with the pizza or pasta 😉 research in adults also shows that those who have a salad before a meal are less (they had vinegar on the salads too which can help blood sugar levels)
✅ add 10 chews to your mouthful today (super simple one)