Over the years I’ve found that 65-70% of the clients I work with are using weight as a form of protection. I call this “emotional obesity”. When you work through the issues that are causing emotional obesity and break the association that fat equals safe, the body is much more willing to let go of the weight. After I broke this association and the weight no longer served its purpose - that is, the armor of fat no longer made me feel any safer - the weight all but went away.
You might think that losing weight will improve body image – but it doesn’t. The only reason it does is through receiving temporary external approval and temporarily experiencing less anti-fat bias. However, at the same time, the person is either worried about how long it’ll be before they start regaining the weight (thereby losing that approval and regaining the stigma), or thinking they still don’t look ‘good enough’ and need to lose more.
According to researchers from University of California San Francisco, practicing mindful eating and stress reduction techniques can prevent weight gain without dieting. The study authors instructed 47 female volunteers—all of whom were labeled as chronically stressed and either overweight or obese—to take part in nine weekly sessions that taught strategies for stress relief and becoming more aware of their body’s signals, such as hunger, thirst, or fullness. The women who experienced the greatest reduction in stress were more likely to have lost the most deep abdominal fat—the type of fat linked to a higher risk of developing heart disease and diabetes.
It is important to understand that weight is entirely a function of input and output. The input is the food you eat and the calories contained therein. The output is your energy output. To lose weight the output needs to be greater than the input. It is that simple. Do not believe any of the diet fads. If you are currently not gaining or losing weight then just burning 300 extra calories per week or eating/drinking 300 calories less per week (2 sodas for example or a small burger) WILL make you lose weight - in this case around 5 pounds of fat per year.
Swapping fattening butter, oil, and cream for zero-calorie spices and herbs is an instant way to slim down a dish. Research has shown that fiery flavors in particular can have longer-lasting weight-reduction benefits. For example, capsaicin, a spicy compound that's plentiful in chile peppers, can be a powerful appetite suppressant, metabolism booster, and fat burner. A a Canadian study found that people who ate appetizers made with hot pepper consumed 189 fewer calories at their next meal.
Make sure you build some rewards into your plan for when you achieve your goals, or to help you keep going if you're struggling. As well as giving yourself a pat on the back for losing weight, celebrate when you've conquered bad habits too. But don't reward yourself with food! Think about other things such as a spa treatment or trip to a sports event. Get a list together before you start – it might be that extra motivation you need.
Control Your Environments. Another simple strategy to help cut calories is to control your environment -- everything from stocking your kitchen with lots of healthy options to choosing the right restaurants. That means avoiding the temptation by staying away from all-you-can-eat restaurants. And when it comes to parties, "eat a healthy snack before so you won't be starving, and be selective when you fill your plate at the buffet," suggests Ward. Before going back for more food, wait at least 15 minutes and have a big glass of water.
“Your heartbeat is automatic, and so is your breathing, but eating isn’t. “There’s always some thought that precedes every eating experience,” says Busis. Maybe it’s “I’m so stressed out, this will make me feel better,” or “my friends are going to really get on me if I’m not eating as usual during the game.” Prepare your counter-arguments ahead of time so you don’t get seduced by the moment. Jot down a list on your phone of what makes you eat more than you wanted (“I don’t feel like eating well”) and how you can counter those thoughts (“which do I not feel like more: eating well, or remaining overweight?”). The Beck Institute has tons of ideas for counter-arguments on Facebook and on its website.
Laverty, A. A., Magee, L., Monterio, C. A., Saxena, S., & Millett, C. (2015, October 26). Sugar and artificially sweetened beverage consumption and adiposity changes: National longitudinal study. International Journal of Behavioral Nutrition and Physical Activity, 12, 137. Retrieved from https://ijbnpa.biomedcentral.com/articles/10.1186/s12966-015-0297-y
In addition to the BioSignature readings, the initial assessment consists of a health and fitness questionnaire where we learn not just the hard facts of your previous exercise experience and medical history, but also seek to understand exactly how we can structure our Fat Loss system to best fit around your lifestyle. Remember this is a strict methodology that we follow in a bespoke fashion to your own unique circumstances.
Spoon Guru nutritionist Isabel Butler (MSc, ANutr) recommends that “the best way to reduce weight and maintain the weight loss is by simply eating a balanced and healthy diet, without refusing yourself particular foods… If you do cut out foods, you need to make sure your diet is still balanced and you are getting the nutrients your body needs from other sources.”
We just don't feel full by liquid calories in quite the same way as we do real food. Drinking a juice or caramel coffee drink just isn't as satisfying as eating a bowl of veggie- and protein-packed stir-fry. So monitor your intake of juice, soda, sweetened coffee and tea, and alcoholic beverages. If you consume each of those beverages during the day, you'll have taken in at least 800 extra calories by nighttime — and you'll still be hungry. (Incidentally, alcohol may suppress the metabolism of fat, making it tougher for you to burn those calories.)
If you hate going to the gym, high five! Gymming is not my thing, but dancing is. I am sure there is a form of exercise that makes you feel better instead of weighing you down. What about brisk walking, walking your dog, jogging, swimming, or cycling? The basic point is, get one hour of exercise every day. Start slow, learn correct technique, prepare your body and mind, and then give your 100% to the 60 minutes that you are going to spend on your body. I guarantee you will fall in love with these 60 minutes of your day and look forward to working out.