Top Five Factors Affecting Your Weight – Not What You’re Expecting?!

Most people think they know what the best advice is to get control of their weight: eat small portions of healthy food and exercise.  Yet, if we look at the science, some different answers come out.

Let’s look at the top five factors that really affect your weight, then think about how best to use this information.

DanceClass5) Exercise

It is really beneficial to exercise on a number of levels.  It boosts your mood, improves how your body processes what you eat, and changes how your body looks.  However, it isn’t the biggest factor in controlling your weight.  There is only so much exercise you can humanly do.  +

Unfortunately, our modern high-sugar, high-fat foods pack a huge calorie punch that you don’t have enough hours in the day to work off.  So, although beneficial, exercise can never be sufficient to control your weight without bringing some other factors into the equation

baby-1151351_6404) Sleep

Lots of studies have shown a direct correlation between getting too little sleep and gaining weight.  That’s the bad news.  The worse news is that more and more people are getting by on less sleep than they need, in our modern society.  Whether you attribute it to electric lights allowing poeple to stay up/work later, too much screen time before bed, or the high stress and long hours of much of modern life, the fact is there.

It’s definitely worthwhile to take steps to improve your sleep quality and quantity.  That might involve looking at your sleep hygiene: avoiding or  cutting down on caffeine (that includes chocolate), alcohol and nicotine; not looking at blue light after a certain time; decreasing sweet foods in the evening; make sure your bedroom is as cool, dark and quiet as possible; establish a pre-sleep routine; do something to drop your stress levels (more below on this).

c71d0-salad3) What You Eat

Of course, what you eat matters.  While food fads come and go at frighteningly regular intervals, and different studies point in different directions, there are some principles which endure.  You may not be sure how much red wine is good for you, but you know that a little can have benefits, at least to your body (your brain is a different matter, according to Dr Daniel Amen, who preaches being teetotal).  And you know that eating crisps, chocolate and pizza, and drinking sugary drinks (or even sugar free drinks with artificial sweeteners) will do you, and your weight, no good at all.

The best advice is to eat moderately from any natural, unprocessed foods.  You may not be able to avoid processed foods entirely (nor want to), but make sure they don’t take over.  And the less sugar, the better.

What To Eat When2) When You Eat

More recently, there has been a lot of press coverage, and a lot of scientific research, on the importance of when you eat.  Of course, there’s the 5:2 diet, where you restrict your calories to a quarter of ‘normal’ on two days each week.  There are also other forms of intermittent fasting, eg. doing a full 36 hour fast once a week, or doing a weekend fast once a month.  Another option is time-restricted eating: going at least 13 hours between your evening meal and when you break your fast.  It seems like everyone has an opinion, and a scientific study or five to back it up, determining when you should eat for optimum health and weight control.

Certainly, eating last thing at night is seen by almost everyone as a bad idea, and giving your digestive system some kind of a break on a regular basis seems like a good idea.

cat-2209105_6401) Relaxation

Stastics on comfort eating and stress eating vary between 25% and 50% of people in modern society.  That’s  up to 1 in 2 people who turn to food for comfort or to deal with stress!  Yet, anyone who has ever done this knows it’s far from effective.  The real result is more stress as you feel guilt and shame, and hate your body for not being the weight you want it to be.

Underlying this are a couple of different factors.  One is boredom or loneliness.  Another is stress and the release of cortisol.  There are lots of studies showing that cortisol triggers appetite for fat and sugar, and that it makes it harder to shift excess weight.  And, to add insult to injury, even over-exercising can be a stressor that causes the release of cortisol!

By relaxing, you can stop the release of cortisol, and balance your autonomic nervous system.  This by itself will help with weight control both at the level of stopping cravings, as well as at a physiological level helping your body to process the food you eat in a healthier way.  It will also help your sleep – so finally we have a win-win.

What’s the solution?

With the stress-relaxation axis being perhaps the single most important factor influencing weight, there is finally some good news.  There are lots of things that you can do to help you relax.  Better yet, many of them can be done in short periods of time.

My top seven picks for de-stressing are:

4-7-8 Breathing

This is a surprisingly simple technique.  The basic idea is that you breath following a three part structure:

First, you breath in through your nose on a count of four.

Second, you hold your breath for a count of seven.

Third, you breathe out through pursed lips on a count of eight.

An added touch is to have your tongue touching the back of your top front teeth throughout, including as you exhale forcefully through your mouth.  However, don’t worry if this is overcomplicated.  Just keep to the basic count, and everything else is icing on the cake, so to speak.

Mini-meditations

There is increasing evidence that meditation doesn’t have to take a long time to be effective.  In fact, some people even suggest as little as three minutes, three times a day, can have a profound effect.  And you can choose from a lot of different kinds of meditation.  Here are a few simple meditation  suggestions:

1)Watch your breath as it flows in and out.  No need to control it or count, just be present with your breath.

2) Imagine yourself in a safe, pleasant place.  Make the space feel as real as possible: what would you hear, what would you see, what would you feel, what would you smell, what would you taste?

3) Be present with your actual experience.  What can you feel right now?  What can you see?  What can you hear?  Can you taste anything?  Can you smell anything?  For three minutes (or more) just keep asking yourself those questions, and seeing what comes up.

Socialising

Take some time to be with other people.  At best, this would be face-to-face.  Really listen to whoever you are with and acknowledge them.  You can also take the time to write a heartfelt text.  The point is to truly connect with someone, so make it a mini-love-letter, rather than a mini-rant.  Or call someone, just to say hello and find out how they are.  We are social animals, and some true human connection works wonders on our mood.

Movement

Pick something you enjoy.  It could be five minutes of chair yoga while you’re on break, or a longer yoga class.  Or it could be dancing, or walking, jogging, skating, weights.  Whatever you enjoy.  And it doesn’t have to take long, even a few minutes will make a difference to your mood.  Moving releases all kinds of natural chemicals to help you feel good, as well as burning calories – yay, another win-win!

Reading

Studies show that just six minutes reading de-stresses you as much as meditating.  How easy is that to fit into your day?

Crafting
Taking up a hobby that relaxes you and keeps your hands occupied is a win-win.  After all, if your hands are busy, they can’t be putting food in your mouth.  Secondly, such pasttimes are meditative, getting you into that flow space where you are challenged just enough to stay interested and relaxed at the same time.  There are myriad different options here, for example sketching, zentangle, colouring, knitting, sewing, painting, felting,

Hypno-relaxation

This is like an amped-up version of meditation.  You are guided, so it’s easier to follow and not get lost.  And extra benefits and suggestions can be added in, to improve your immune system, help you lose weight, teach you a new breathing technique, or many more options.  To try out a mini-hypno-relaxation, just click on the image below and relax!

How To Really Make Healthy Eating Easy

The Starting Point

Have you seen this TEDx Talk, which promises to explain “How to make healthy eating unbelievably easy”?  Unfortunately, it only manages to be unbelievably naive.

The basic premise is that to make healthy eating easy, you have to remove unhealthy options from your surroundings.  Sadly, there is nothing new there.  After all, in Bill Phillips’ 2010 bestseller Transformation: How to Change Everything, he discusses exactly that as one of his first steps.  Clear out your kitchen of any junk food and other triggers to unhealthy eating.

What Else?

More to the point, that was just the first step of many Bill Phillips suggests.  He also talks about motivation, community, accountability, and healing the past, to name just a few.  There’s a good reason for that: the “control your surroundings” plan only works as a short-term measure.

Sure, some people live places where the closest shop takes long enough to get to that it’s an effort you’d be unwilling to make unless you’re desperate.  Or somewhere that the shops are closed for a good deal of the time.  For any city dweller, though, junk food is just a short walk away, day or night.

On top of that, if your cravings are strong enough, you’ll drive half an hour to the closest shop.  Or spend an hour baking something at home from ingredients most people won’t want to remove from their kitchen, even if they have had a clear out.  Hell, I’ve baked flapjacks using oats, apple juice, apricots and not much more.  All healthy ingredients, but eat enough of them and the calories add up!

As Bill Phillips correctly pointed out all those years ago, the most important factor in achieving transformation is not trying to bend your environment to your will, because that’s pretty much impossible.  The most important factor is mindset, and there are several different elements to it.

brain-619060_640Motivation

I’ve written about motivation in the past – the different types that exist, and how to make them work for you.  Motivation is certainly an important element, yet it’s only part of the equation that makes up mindset.  Other elements include environment, capabilities and resources, beliefs and values, sense of identity, and life’s purpose.

Environment

By environment, I don’t mean whether you’ve got cookies in your kitchen cupboard.  Rather, it’s things like how stressed you are in your life.  Do you love your job, your relationships, your financial and geographical situation, your home?  Or do any or all of them cause you stress?  Do you live right next to a really delicious bakery?  Are there always cakes in your office kitchen?  What activities do you do with your friends?  Do you go to the pub, go out for dinner, or are you more likely to do something active with them?

Resources and Capabilities

What resources do you have?  I’m not just talking about whether you have a computer, but also whether you have time to search for the information you need, or someone that you can ask for help.  Do you have a kitchen, and is it equipped with the pots, pans, baking tins and whatever else you might need to make healthy, nutritious food?

And what skills and capabilities do you have?  Do you know how to cook healthy food that is tasty?  And can you do so in the time you have between work and other commitments?  What about shopping for healthy food: do you find you never have the ingredients you need?  How about what goes with what?

Beliefs and Values

What beliefs do you have that may help or hinder you?  Do you believe that healthy food has to be tasteless and boring?  Do you believe that junk food is the only way to reward yourself?  Not only that, but as you make changes to your behaviour you may come across new beliefs you didn’t realise you held.

You can also ask yourself what you value: what is important to you?  Is it important for you to have variety in your life?  That might be a block to cutting certain foods out of your diet.  Or do you feel it’s vital to be hospitable?  How might that affect what you feel you need to offer others who come to your home?

Sense of Identity

Who do you feel yourself to be?  That might seem an odd question.  Still, a lot of people say things like: “I’m not someone who can change,” or “I always fall back into old habits”, or “I just love food too much to give up some things”.  These become part of how you see yourself, and that can be a block to enjoying healthy eating.

Sense of Purpose

This is a biggie: what do you think your purpose is in this life?  Now, you might be wondering what that has to do with healthy eating.  Think about this, though.  If you feel your purpose is to be happy, but being overweight makes you unhappy, then changing to a healthier way of eating will help you fulfill your life’s purpose.  If you feel that being of service to others is paramount, how might you getting on top of your eating help others?  Would it give you more energy to assist them?  Would you be able to act as a role model to inspire others to make better choices?

meditation-1384758_640

How To Change Your Mindset

There are a number of ways to approach your mindset.

Questioning

One of those is by asking yourself some of the questions above.  By becoming clear on what is helping you and hindering you can make changes in a way that suits you better.  For example, if you realise that going to the break room at work is a big trigger for you, can you find a way around it?  That might be going out to the park instead of going to the break room.  Or it might be starting a healthy eating initiative at work, to get others involved.  That way, you improve your environment and also get a community of like-minded people as support: win-win.

Healing the Past

Another mindset transformer is to heal issues from the past that have led you to where you are.  You might choose a talking therapy, or maybe you could try hypnotherapy.  It’s amazing what you can do when you revisit the past in hypnosis, and see how it might have been different.  You can find resources you weren’t aware of, and bring them to bear in both the past and the present, to move you forward into a new future.

Shifting Your Sense of Self

Also, those questions around sense of identity.  How do you change those sabotaging, deeply held views of yourself?  Once again, hypnosis may provide a solution.  In your subconscious, there are myriad different possibilities, and the chance to try on what it might feel like to shift your sense of self a little.  Not that you want to be someone else entirely: you will still be you, just a happier, healthier version of yourself.

Finding and Living Your Life’s Purpose

As for life’s purpose, not everyone is sure what theirs is.  Gaining some clarity on that can be really helpful, as can exploring at a subconscious level what that might look like.  How would you act if you were living your life’s purpose?  Seeing this in hypnosis can give you a greater sense of motivation of the best kind!

Making Healthy Eating Easy

The real way to make healthy eating easy isn’t by clearing out your kitchen, though that may be a good place to start.  The most important factor is to shift your mindset.  If you think about healthy eating as pleasurable and as part of who you are, then it will be easy to maintain.  Otherwise, there will always be the possibility of getting cravings that send you out to the shops, day or night, near or far.

The easiest way to shift your mindset is to approach it at the level where these things reside.  Not in the rational logic of your everyday thoughts, where you know you ought to eat an apple rather than a biscuit, but at the subconscious level of your deep desires, which hypnotherapy gives you access to.  You have nothing to lose but your cravings and guilt.

5 Kinds of Motivation and How to Make Them Work For You

Motivation is often considered the biggest factor in whether or not you succeed at something you set your mind to.  Be it getting a new job or taking control of your weight, if your motivation isn’t clear, you are far less likely to achieve what you want.

All kinds of motivation are not created equal, however.
Studies show that internal motivation is more powerful at helping you stick to a plan than external motivation.  Therefore, understanding the different kinds of motivation that exist can help you to use them to your best advantage.
Self-determination theory distinguishes five different kinds of motivation.  The first three are internal, and the last two are external.  Let’s take a look at each, and also at ways that you can boost them, and use them to help you get where you want to go.

Intrinsic Motivation

Intrinsic motivation is when you enjoy what you need to do to achieve your goal.  For instance, if you want to get fitter or control your weight and you really enjoy dancing, then that is probably the best type of exercise to add to or increase in your life.  If you want to give up smoking, then finding a habit to replace it with, which you enjoy, is a good way to go.  You could drink a herbal tea every time you want a cigarette, for example, or have a small piece of dark chocolate.  Just make sure you aren’t replacing one bad habit with another equally bad habit.

Ask yourself: what aspect, element or variation of this activity or goal do you most enjoy?
How I can help: Hypnotherapy can be a great way to increase your intrinsic motivation.  Firstly, because it can help you become aware of what you already enjoy, which can increase your sense of enjoyment through increased awareness. Secondly, hypnotic suggestions can remind you to become aware of that enjoyment when you are actually in the moment, rather than getting distracted by what you are going to have for dinner, the latest news, or some project you are working on.

Integrated Regulation

Integrated regulation basically just means that the activity you are taking part in aligns with your sense of identity or your values.  Taking the example of becoming vegetarian, that might fit with your view of yourself as an animal-lover, as a highly ethical person and as someone who is highly empathetic.

Ask yourself: how does this goal align with my sense of self, with those things I most value?
How I can help: In terms of this kind of motivation, coaching can make you more aware of what your values are, and hypnotherapy can increase your emotional connection between that value or sense of self and the activity you want to feel motivated to do.

For instance, if you want to control your weight, you may want to exercise more.  Feeling more strongly that you are someone who is independent and that staying active will help you stay independent for longer might help.  Or, if helping others is important to you, emphasising that by getting healthier and stronger you will be able to support others more effectively and for longer could give your motivation that extra boost.  Hypnosis can help you make these high ideals feel real, bringing them into your everyday in a way that connects with both your senses and your emotions.

Identified Regulation

Do you really want one or more of the outcomes associated with that activity you want to stay motivated about?  That’s what the term identified regulation is about.
Thinking about weight control, one outcome associated with eating less sugar and junk food would be achieving a slimmer figure.  Another would be a greater sense of wellness, which could be measured through lower cholesterol and none of the warning markers associated with diabetes.

Ask yourself: what outcome of this activity or goal do I find most desirable?
How I can help: There is good evidence that imagining a desired outcome makes you more likely to achieve it.  With hypnotherapy, you can do that very effectively, bringing all your senses into play and communicating that image clearly to both your conscious and subconscious mind.

You might imagine seeing that new, slimmer you in a mirror, admiring your achievement.  Or you might imagine talking with a nurse who is congratulating you on your blood tests: ‘I wish everyone had numbers that good!’

These internal motivators are powerful and positive, but what about those external motivators?

Introjection

A word many may recognise from psychology, this is about internalising other people’s ideas.  For instance, your parents might have told you ‘Eat your food, there are children starving in Africa!’  In later life, you may find it almost impossible not to eat everything on your plate, even if you aren’t hungry.
While a few of these introjects may motivate you to be ‘good’ – ‘Don’t eat ice cream, it’ll make you fat!’ – this motivation is rarely effective, and may even be counterproductive.  It’s not unknown for people to rebel against such introjects, even if the advice is valid.  This can lead to self sabotage: the overall goal may be one you embrace, and yet you find yourself doing the opposite of what you ‘know you should’.

Ask yourself: What old patterns am I following, and do I really believe in them?
How I can help: Hypnotherapy is great here for untangling introjects so you can either kick them out of your head or embrace that part of them that truly resonates with you.  Either way, you remove the self-sabotaging.

External Regulation

Here, it is still other people’s voices and ideas that act as motivators.  This is the realm of ‘Everyone says you should workout at least three times a week’ or ‘All my friends are having botox’.   While these motivations based on what other people think or do are less likely to lead to self-sabotage, in the long run they are not very effective.  If something starts to feel too hard, like too much of a sacrifice, if the motivation doesn’t come from inside yourself you are unlikely to stick with it.

Ask yourself: Which ideas or habits from other people work for me?
How I can help: Identifying which bits of common wisdom or peer pressure really matter to you can convert some of these into internal motivators.  And then you can apply one of the many strategies suggested above to reinforce them.

The Bottom Line

Getting clear about what motivates you towards a particular activity or goal will help you achieve better results faster.  Develop your strong, internal motivators and make sure there is no self-sabotage getting in your way.  Then, watch how you seem to achieve your goal almost without effort!
If you want some help with your motivation, why not get in touch on 07561 231 281 or on ceejaymccracken@gmail.com

 

Top 10 Vision Board Tips

WellnessVisionBoardWhy Create a Vision Board?

Visualisation (or imagination) is an incredibly powerful tool for getting your whole self on the same page.  By imagining the future you desire, you plant that message in your subconscious, which can then work towards it outside of your everyday awareness.  That way, you achieve success with greater ease.

Visualisation has been used by athletes for decades, and is considered a foundation of many psychological approaches, as well as NLP (where it’s called future-pacing).  A life coach can help you define what you want to achieve, so you can make your visualisation as focused and effective as possible.

Not everyone is naturally very able to create visual images in their mind, though.  Not a problem – with a vision board you find the images externally, and then use them for your inner work.

How to Create a Vision Board

  1. Get yourself into the right frame of mind!

Neuroscience shows that when you feel happy you are more creative, so think about what makes you happy.  It might be looking at pictures itself will help you in this regard.  Or maybe watching something funny on TV or reading a bit of a good book, or simply lighting a candle and thinking about the fact that you are dedicating some time to you.

2) Make a physical vision board

Your vision board can be a physical thing: a cork board with pins, or a white board with magnets, or pictures stuck on your fridge.  It’s good if you can have it somewhere you can see it often.  And while a dedicated space is fabulous, your kitchen can also be just fine.  If you are creating a physical vision board, you’ll need to find images, for example in magazines.  You could also use postcards, or photos (though you may not want to stick pins through them :o)

3) Use tech to make a vision board

Another option is to get a bit more techy.  For example, you could create a board on Pinterest.  Or a collage on BeFunky or PicMonkey (both free at a basic level).  Or use Photoshop, if you have the software and know-how.  Another option is that there are now lots of vision board apps, many of them free, or at least cheap.  With all of these, you can pick images from the internet, finding ones that are just right for you.

4) Get your senses and your emotions involved

When choosing images or words, go for things that move you: images that touch your emotions, phrases that make you feel something!  You want to imagine the things you want to achieve, to really feel and sense them.  Choose images that inspire you: that represent what you want to feel in the future, how you want to look, what experiences you want to have.

This is also where hypnosis can help: a hypnotherapist can guide you into a state where you can more easily create a multi-sensorial imaginal world from those images and words you’ve chosen.

5)  Add some inspiring words

However, it’s not just about pictures.  It can be really good to have a few quotations or inspiring statements on your vision board, too.  You don’t want to be overwhelmed by text, but a few key words can work wonders.  Words are processed in the same brain centres as images – both are symbols, after all.

Overall, pictures are more powerful, and should make up more of your board.  This is because you can absorb them more quickly – you get the point straight away.  Also, they work at a number of different levels: you can get more than one meaning from a single image.  This can happen with words, too, but not to the same degree.

6)  Keep it simple

Remember, too, to keep it simple!  If a picture is worth a thousand words, you don’t need hundreds of them.  You can only take in so much at once (some people say 7 pieces of information, plus or minus two).  While you can focus on different images at different times when viewing your vision board, it’s still a good idea to keep it clear and uncluttered.  After all, you don’t want your life to be cluttered and chaotic, either.

What you visualise is what you draw to you, so make it beautiful, inspiring and clear.

What to Do With Your Vision Board

Once you have created it, there are several things you can do with your vision board.

7)  Put it somewhere you’ll see it regularly

You can simply place it in a dedicated space, or in a place where you will see it frequently.  You could also take a picture of it to have on your phone or as your computer wallpaper.

8)  Create an affirmation to use with it

Whenever you see your vision board, stop for a second to let the images and words sink in.  You could say something like, “I am making this vision come to life,” or whatever makes sense to you.

You can also make your affirmation specific to the topic of the vision board.  Combining the affirmation with the images will make each more powerful, as they reinforce one another.

9)  Keep your vision board up-to-date

You can play around with your vision board, tweaking and changing it, or giving it a thorough refresh, as often as feels right to you.  This is good because it both keeps it relevant, and also keeps you actively engaged with the vision for your future.

10)  Create a game plan of how to achieve your vision

As well as having a vision, it helps to get practical and strategise the next steps to take.  Keep these steps small and simple – as you get closer to your vision you’ll figure out the rest of the path.  For now, think about what you can do today, what you can do this week, and what you can do over the next fortnight or month.  Make sure these plans are SMART – be specific about what you’re going to do, how you will know you’ve achieved your goal, make sure it’s realistic and that you know how to go about it, and set a clear time frame for each goal.

 

I hope you’ll give some of these tips a try, as vision boards really are a powerful way to help yourself achieve your desires.  With a vision board, you can clarify what you want, get your subconscious on board, and if you also set out practical steps to move forward, then you’re well on your way!

What’s your set point?

Everyone has heard how often people lose weight only to put it straight back on.  This can lead to the bane of yo-yo dieting, which is proven to be worse for your health than just maintaining a degree of overweight!  It’s also immensely frustrating and depressing.  So, what can you do about it?

Lifestyle Changes

One reason for you putting weight straight back on may be that you’ve been following a “strict diet” and then go back to “business as usual”.  A far better option is to make lifestyle changes that you can maintain long term.

A big part of that can be about changing your mindset and your habits.  Life coaching can be really helpful in this regard.  In life coaching, you explore what your current patterns are and what small changes you can make that feel manageable, that you can commit to over time.  Life coaching is also excellent at helping establish new, healthier habits.

For example, you might substitute herbal teas for soft drinks, or for snacks.   Or you might take up some kind of craft to keep your hands occupied at times when you’d be most likely to overeat – mid-afternoon, maybe, or after dinner.

In terms of mindset, it’s also improtant to improve your overall sense of well-being, for instance through a gratitude practice.  That way, you will be less inclined to comfort eat.

Set Point

Another reason for you to put weight back on is what science terms your body’s “set point”.  When you lose weight, your body sees it as a potential threat to your survival.  After all, throughout history there has been a much greater chance of you starving to death than of you exploding like Mr. Creosote!

Nevertheless, science shows that the body’s set point can be changed.  One way is to maintain a new, lower weight for about a year.  This is not the greatest of news, as you’ll be fighting your appetite hormones the whole time.

Another way is through hypnosis.  As hypnosis connects with your subconscious mind, you can reprogramme yourself to have a different set point weight.  While it might take a couple of sessions, this is far faster than having to wait a year.

However, you do also have to follow this up with making lifestyle changes – your subconscious won’t be convinced, nor able to do all the work by itself, if you take this as licence to carry on with the lifestyle that got you into your current situation.

This is why combining hypnotherapy and life coaching is such an effective system – you reprogramme your brain at a deep level, and reinforce those changes with practical, everyday actions.  And all with the support of someone who can help you deal with any obstacles that come up along the way.

So, why not give me a call on 07561 231 281, and talk over your options for achieving your ideal, healthy weight?