Weight Loss Psychology – How To Deal With Emotional Eating

Emotional eating is an issue many overweight women are struggling with. The problem is that they don’t understand the real cause behind emotional eating and thus try to tame the beast with willpower.

This is a completely useless strategy because when you do that, you deal with two completely different levels of your being. Willpower comes from your mind and the emotional eating – as the world implies – has to do with emotions. Emotions can’t be dealt with successfully with willpower. And Dr. Carol Solomon, one of the weight loss experts I have interviewed is – a specialist on emotional eating – explained why willpower is not a good strategy to overcome emotional eating.

Dr. Solomon, a psychologist, has struggled with the same 20 pounds over and over and over again. She said that she was definitely a compulsive eater and that she was really obsessed with food. It occupied a lot of time and space in her head and it just caused her a lot of angst, a state of mind she didn’t like at all. She kept going up and down in her dieting with a lot of yo-yoing, what caused her a lot of problems.

She said that although many overweight women may think, “Only 20 pounds…lucky her,” that to women it doesn’t really matter whether she is 20 pounds overweight or 50 pounds or 100 pounds. The vicious cycle aspect of feeling that you’re going round and round and round with the same issue over and over is always the same, and so are the struggles.”

“That’s the frustrating part that it’s so discouraging for people and I think maybe people with more weight to lose feel even more discouraged. But to me it’s just frustrating, it’s discouraging and it’s demoralizing really,” Dr. Solomon said.

When I asked her what the reason for our obesity epidemic in the Western world might be despite of the fact that we have so much food to choose from, she said, “There is definitely something wrong in the system and there are a lot of factors that contribute to that. I think the whole world is feeling so much stress. People who work in corporate jobs are functioning with so much pressure and so much uncertainty. People are so overwhelmed with their lives; and overcommitted. There are so many demands and responsibilities and less support, and less social interaction; which is one of the keys to happiness. Stress is really equivalent to what smoking was in the 50’s. It’s killing us. One of our favorite responses is to overeat and I think that people just don’t make time for themselves and they just don’t pay attention. There is a lot of unconscious eating going on until something happens and then you say: Okay, I’ve got to do something about it.”

Stress is a huge factor regarding weight issues and a huge trigger. Stress leads to a variety of negative emotions which are mostly ‘undigested’, and we have to do something with them. So food is just a quick and easy answer and comes in handy, although it really creates more problems we can’t deal with.

When I asked her what she thinks about diets, Dr. Solomon answered, “Well, I think that we all know that diets don’t work, and that diets result in a net gain. I think there was a study once that showed that people on diets gain back a 107% of the weight that they lost. So, all the weight that they have lost plus 7%, and yet there is a $50 Billion diet industry out there. That’s a lot of money no matter what currency you are talking about. It just shows how desperate people feel to find an answer.”

“Diets create dependency on something that’s outside of you,” she continued. “Diet programs would have you believe that if you’d relax your guard, you’ll devour everything inside. So if you believe that, then it’s natural to start depriving yourself so that you won’t gain weight. So, it’s either one or the other all the time. You are either devouring or depriving; starving yourself or stuffing yourself.”

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But what is the answer?

If you want to lose weight, you can do it simply by eating when you’re hungry and stopping when you’re satisfied.

Can it be that easy and simple?

“…that’s frightening to many people, because that means taking responsibility and trusting yourself. So a lot of people believe that they have to have this sort of outside structure, this sort of outside control of a diet but it never really works. To do something different; you are going against all the machinery of the culture especially that $50 billion diet industry.”

And, oh boy, can they fight hard to keep you struggling and silence those weight loss experts who dare to speak out the truth. I could literally fill volumes talking about that subject. They just don’t want to lose you as a returning customer.

To demonstrate what a dead-end road the dieting approach can be, Dr. Solomon explains:

“A lot of people like the idea of being told what to do when they are frustrated; initially; that’s part of the appeal of the diets. ‘I’m tired of thinking about food; I don’t want to spend one more minute thinking about it; Just tell me what to do and I’ll do it; Just give me a set of rules and I will follow them.’ The problem is that the rules are impossible to follow and then people blame themselves. It also brings up resistance in people. Weight loss issues in general they really bread resistance. There is something inside of us, we don’t like being told what to do, even by ourselves. We all have these little 5 year olds inside of ourselves saying, ‘I’m not going to do it! You can’t make me!’ Like a 5 year old, stomping her feet. So dieting really perpetuates that cycle of making rules and breaking them that leads into those bigger issues of craving nourishments and gratification but not really allowing yourself to have it. So we end up feeling deprived.”

By passing on the responsibility over our weight and body to a false diet ‘expert’, we not only become dependent, we also willing pass the power over ourselves and our lives to someone else. No wonder why millions of overweight women feel so powerless. This is a crazy downward spiral nobody can win.

We’re trying to control something, and yet we feel out of control. That keeps us feeling small and powerless. Women often don’t see a way out that situation and start feeling very stuck. It’s easy to get into that situation but hard to find a way out. You eat too much and then you feel like you should deprive yourself the next day. So you eat less because that’s what all the books and doctors are saying: ‘Eat less and exercise more.’ But they never tell you how to do that in a way so that you can really stick to. The reason is that they are not knowledgeable about the emotional part of it, so they can’t tell you how to address these emotional issues.

At the beginning I said that you can’t deal well with emotions through willpower. Emotions are emotions and will is will. Both happen on a completely different level. And it’s the same with diet. You can’t deal with emotions by eating less. That is simply stupid. When it comes to emotional eating, the real issue are the emotions. So you have to deal with those and not get on the next diet.

Stress causes emotion, tension, fatigue and a lot more…all reasons that are driving us to the refrigerator. A lot of times you don’t even realize what’s happening there and why you are looking for food.

Diets are so counter intuitive; when we really think about what diets are. We are so used to the dieting approach that we have totally un-learned how to listen to our body, to our common sense, to our own intuition. And that’s what surprises me so much, that we really have lost our common sense in all that. Dr. Solomon said that statistics say that we gain 107% after a diet and I think that everybody reading this would agree. Yet people do it again and again, they do something that doesn’t work that has a 107% to fail! That is simply insane.

We have to gain back the trust in ourselves, and this starts by taking responsibility over our own emotions. And it also starts by saying ‘Stop’ to the insanity and by beginning a normal, healthy lifestyle and reducing stress.

Happy slimming!

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Is your health and weight loss goal worth five to fifteen minutes of your time every day?

If you want to learn a process that leads you to constant weight loss success by baby stepping, check out my Facebook group. 

You can get a feeling for the 4 Pillars of Weight Loss process for free. Simply join my closed Facebook group where you can go through the process by taking tiny daily baby steps completely stress free and still make tremendous progress. 

https://www.facebook.com/groups/4pillarsoflastingweightloss

Your Self-Worth Determines Your Weight Loss Success

How do you feel about yourself?

Do you think you have a healthy feeling of self-worth?

Most overweight women I know have rather a lot to complain about themselves, their body and weight. They just never feel ‘good enough’. They criticize their body, even condemn it. On top of that, they think that having a good sense of self-worth is not high on their priority list, or even worse, they completely ignore that part of their being. 

Feeling worthy determines how you think and act, which ultimately influences any outcome of your life, be it professionally, in your relationships, your finances, your health, and of course your weight.

Women who don’t have a healthy feeling of their self-worth just can’t keep up with any kind of health and weight loss program. Their deep conviction is that they are not worthy to be healthy, beautiful, slim and attractive. And that is such a crucial point that I just have to talk about this topic, whether you like it or not.

If you don’t have a strong sense of self-worth, you will likely fail with any kind of weight loss method.

As a matter of fact, it would be a real miracle if you could work successfully through any weight loss program without a healthy feeling of self-worth.

Did you ever ask yourself what self-worth really is?

Is your self-worth determined by how much money you have in your bank account or how much you are worth to the market place? 

Is it about how you feel about yourself?

Is it about loving yourself unconditionally?

No. Yes. And Yes. But that’s not all.  

The true definition of self-worth is rather intrinsic and internal than external.

Your self-worth has nothing to do with your current weight. It has little to do how successful you are in your job or business. Your self-worth is not determined by the number on your bank account or how many things you own. You could be the richest woman in the world and still be unhappy. You can see that very well in really rich women who need to have the most expensive handbag, wear jewelry in the multi-million dollar range around their necks, and get a new plastic surgery once a year.

If you want to understand what real self-worth is not, watch one of the Real Housewives series. That is really disgusting. These women are the best examples of being shallow and lack any sense of real self-worth. Women with a low feeling of self-worth do not take care well of themselves, eat low-quality food, do not exercise, they often have two or three jobs just to make ends meet or to keep up with the Joneses. And you also have the other group of women with little self-worth who are trying to hide the shallowness behind tons of make-up, the most expensive cloths, an expensive car, an ultra-rich husband and a house large enough to host their big egos.

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On the other hand you can have a mother of twelve children who deeply cares for them and her neighbors, who lives by high moral standards, who is loving, caring, gentle, friendly and cleans other people’s houses with great love and gusto for little money. That woman has much higher self-worth because she has a lot to give to her family as well as to the community. She has no PHD, but she knows how to love and to serve, and she does that within her personal capabilities and by using her talents.

Real self-worth never has something to do with external factors. It comes from a love to life, from gratitude towards life, from a deep rooted love regardless of their imperfections or shortcomings, and from simply knowing that we are a child of God. No matter what we have to give, giving and serving inevitably brings that feeling of self-worth, no matter how humble that giving and serving is.

Every person has a lot to offer regardless of their education. You can’t compete in terms of self-worth. You can only compete in terms of how much of yourself you are giving to the world. Women with a high sense of self-worth do not base their own value on comparisons. They understand that their value is within themselves naturally and given with birth.

And please, don’t get me wrong. I’m not talking about self-delusion, self-centeredness or narcissism. As a matter of fact, people with a healthy feeling of self-worth are by nature humble beings who treat others with the same respect treat themselves. Regardless of their religion, and whether or not they are aware of, deep inside they feel that they are a divine being. They just see everybody as a valuable person, regardless of their upbringings, status, profession or the number on their bank account.

People with a low self-worth break down when they lose the job, go broke, lose friends, lose a spouse, lose their status, grow old or experience any kind of loss. They feel less worthy because they measure their self-worth on external things, situations and on others.

Real self-worth is based on a feeling of being loved by others or a deity as well as by yourself.

On the other hand, a lack of self-worth leads to anxiety, a lack of motivation to take care of themselves, a lack of motivation to accomplish more and become a better version of themselves. A lack of self-worth can even lead to addiction, depression, or suicide. And a lack of self-worth definitely leads to relationship problems. On top of that it makes you vulnerable to being hurt by others. 

A lack of self-worth leads to self-sabotage when you’re going on the next diet or weight loss program…because deep within you feel that you’re not worth looking good.

A person with a healthy feeling of being worthy is ready to take on bigger tasks and is willing to solve bigger problems than someone with a love self-worth who don’t even try in fear of failing.

People with a healthy understanding of their self-worth know that they are not perfect, they know their mistakes, their failings, yet they love themselves nonetheless. They understand that failing does not determine their self-worth a bit. They understand that results are mostly outside of our total control, yet they give their best nevertheless because they know that all we can do is giving our best.

Do you begin to understand why losing weight for good with a low feeling of self-worth is close to impossible?

With a low feeling of self-worth you tend to go for the quick-fixes because you don’t trust yourself and your inner strength and power. You follow the beaten path a dozen times even after you realized that diets don’t work…when you follow the masses and fail, then you at least are not alone with the failing. You try again because X said this about a particular diet. You’d rather follow the stream of the millions of other failures than trusting your gut feeling and trying something new.

For example, when people learn about the dangers of microwave ovens they always say, “Somehow I always had the feeling that they’re not good, but everybody else had them and the newspapers keep telling us they were safe. So I thought that the government would have told us that they are a health threat.” So instead of trusting their gut feeling, they followed the masses and put their families and themselves in serious health danger.

Now let’s talk about how to improve self-worth.

First of all, being a spiritual person who understands that we are all divine beings by nature and thus perfect in God’s eyes find it significantly easier to gain a healthy feeling of self-worth without becoming arrogant.

But just knowing that God loves you is not enough. You have to learn to unconditionally love yourself regardless of your current weight or shape. If you can’t love yourself now, start with being grateful about your body.

Then keeping your word towards yourself is the next important step. Whenever you decide to do something, do it no matter the weather or the circumstances. Just keep your word, even you gave it to yourself and although no one else knows. YOU know. Not keeping your word towards yourself lessens your integrity and thus your self-worth.

If you have experienced lack of love, conditional love, setbacks, and restrictions earlier in your life, then it’s certainly easier for you to stay in that state of low self-worth. But that’s not the solution. You don’t need others to tell you what a great person you are. You don’t need others to love you so that you can love yourself. Simply start by treating yourself well. Take care of your health. Eat healthy. Exercise. Do something good for yourself. Pamper yourself from time to time. Pat your shoulders each time you have accomplished something or made another person happy. Be generous with your smiles when meeting others. Be of service. Make this world a better place no matter how humble the beginnings.

Stay away from toxic people. Become your own best friend. Treat yourself like you would treat your best friend.

Cut off the negative self-talk and criticizing. Stop weighing. Stop beating yourself up! Talk nicely and gently about yourself. Always choose the best when it comes to your health and weight loss.

Change the voice in your head and begin to accept, respect and even love yourself for who you are right now and what you are capable of. And then watch how you will evolve miraculously.

If you had a real tough upbringing where you were beaten up or even punched, you might want to consider signing up for therapy. You can choose any local therapist or hire me if you want to go beyond therapy and go through a real life transformation.

Love yourself. You’re worth it! And start losing weight…

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Is your health and weight loss goal worth five to fifteen minutes of your time every day?

If you want to learn a process that leads you to constant weight loss success by baby stepping, check out my Facebook group. 

You can get a feeling for the 4 Pillars of Weight Loss process for free. Simply join my closed Facebook group where you can go through the process by taking tiny daily baby steps completely stress free and still make tremendous progress. 

https://www.facebook.com/groups/4pillarsoflastingweightloss

Causes of Disease (and Weight Gain)

In 2016, a physician from the UK, Dr. Rangan Chatterjee gave a TEDx talk about disease, and the title of his talk was How To Make Disease Disappear,  chronic diseases. He started overthinking his medical knowledge when his 5-year old son nearly died. So he went back to study human health further and learned in the process that he was much more efficient as a doctor when he eliminated the root causes instead of treating the symptoms.

While I was watching the video I always thought, “This is exactly the same like with weight loss.” Being overweight is most of the time a chronic disease as well.

Then he said something that pieked my interest even more – something I have already known for years, but now I got proof for that by a physician. He said that the medical society is quite good at treating acute diseases, but that the problem is that they try to treat chronic diseases the exact same way like they treat acute diseases. He continued saying that chronic and acute diseases are two completely different things and require completely different strategies.

While I was watching I was jumping up and down on my seat and constantly exlaiming, “Yes! Yes! Exactly! Finally a doctor is talking about that important topic! Yeah!”

He then went on talking about the causes, and named things like:

  • eating too much junk food
  • chronic stress
  • sleep deprivation (just one night of sleep deprivation can lead to the same insuline resistance like six months of eating junk food)
  • chronic inflammation
  • physical inactivity
  • a lack of exposure to the sun (lack of Vitamin D)
  • discruptions in the gut microbiom

Does that sound familiar to you? If you’re on my list for longer, it certainly should.

“The problem is that there are many different causes of insuline resistence (for example). And if we don’t address the causes for that particular patient, we will never get rid of the disease.” –Dr. Rangan Chatterjee

Now when he said, “Diseases are the symptom…” he really began to speak my ‘language’. Instead of asking, “What is the cure to this disease?” he began to ask, “What is the root cause? What triggered the disease?” Like I say it regarding weight issues, Dr. Chatterjee also says that when many people have the same disease, they can all still have different root causes which lead to the very same disease. This is exactly the same like with excess weight. Each overweight person has her own individual set of root causes.

The root causes he lists for ANY diseases are:

  • Stress
  • Sleep
  • Physical Activity
  • Gut Health
  • Infections
  • Environmental Toxins
  • Sunlight
  • Diet

Every single chronic disease he was talking about could be associated with one or several of these root causes. And he clearly said that once ALL of the INDIVIDUAL root causes where eliminated, the body could begin to heal and the disease will be reversed.

All these causes plus many more I have been sharing with you for years. But did you take this seriously? Did you believe me? Did you take care of your root causes? If not, it is my hope that you begin to listen now and believe what comes from a doctor’s mouth. 

“We need to update our thinking. Our genetics are NOT our destiny! Our genes load the gun but it’s our environment that pulls the trigger.” –Dr. Rangan Chatterjee

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Although this talk only covers physical causes like sleep, exercise, gut health, etc., it still applies to maintainable weight loss as well. Because extra weight – especially obesity – is nothing else but a chronic disease.

Everything – literally everything – Dr. Chatterjee said in his talk completely and totally applies to our topic weight loss as well. EVERYTHING, with no exception.

Just think about, if you only could start changing these eight physical root causes Dr. Rangan mentioned, how far would you get? Changing the physical root causes is what leads to fast weight loss. Then, once you will be ready to take it a step further, you and I can begin to talk about the impact your emotions, your mindset, your subconscious mind – your psychology – has on your weight and how you can reverse that part of the issue.

Those of you who know me longer and better will not be surprised when I say that I take this further….much further. I firmly believe that we humans are body, mind, and spirit and that we can’t get cut in pieces or slices. We are whole beings and need to be treated as such, on the body, mind and spirit levels. Then you will begin to make your weight loss MAINTAINABLE!

“We need personalized medizine. We need precision medicine. If you actually take a step back, this is preventative medicine in its purest form.” –Dr. Rangan Chatterjee

Likewise we also need a personalized weight loss strategy. Each of us has her individual bunch of possible root causes that need to be addressed to lose weight. That’s why the diet approach is so ridiculous.  Although exercise is very important for good health as well as for a nicely toned body, it still should never be the only tactic, especially for women. 

“We have to stop applying 20th Century thinking to 21st Century problems. We need to take back control, empower ourselves and re-educate ourselves away from our fear of disease and right back down the curve to optimal health.” –Dr. Rangan Chatterjee

For thousands of years people got only fat through crapulousness. Therefore cutting down on the amount was the only way of losing weight back then. But today we live in a complex world with complex problems. We have hormonal problems, we have a toxic overload, we have food intolerances, we live in an overradiated world where our sleep is constantly disturbed. No longer is diet the only cause of weight gain, actually, with so much healthy food we have today it hardly ever is. And therefore it seldom is the solution either. It can sometimes be part of an overall weight loss strategy, but even then you would look behind the eating habit and ask “Why?” Very often overeating has deeper causes, some are of physical nature (i.e. a parasite overgrowth) and other causes are psychological. 

Complex problems call for complex solutions. So let’s start right away by eliminating one cause after the other, like pealing an onion. 

Now allow me to change one of Dr. Chatterjee’s statements and adjust it to the topic weight loss:

If we do that (take back control, empower ourselves and re-educate ourselves away from fear to optimal health) – you and I together – we can not only change our weight and health,  the weight and health of our families, next the weight and health of our communities, and eventually the weight and health of the entire world.

Happy weight loss!

Healing Excess Weight Through Appreciation

Recently I stumbled on the following story which I find very inspirational. When I read it, I instantly had to think of you. So I decided to share that story with you today. 

Enjoy reading it!

 

Appreciating Appreciation

by Michael Josephson

There’s a song called “Thank God for Dirty Dishes” that makes the point that if you’re lucky to have enough food to make dirty dishes, you should be grateful.

So instead of grousing about your property taxes, be thankful you own property. When you have to wait in line at the bank or are stuck in traffic, just be grateful you have money in the bank and a car to drive.

It makes sense, but that doesn’t make it easy.

I have to admit that appreciation has not been a natural attribute for me. In my more ambitious days when I believed that excess was not enough, gratitude seemed like a form of surrender and a very poor life strategy. After all, if you’re satisfied with the way things are, you’ll never make them better.

What a pity I had to reach my 50s before I began to appreciate appreciation. I finally began to see that it was irresponsible and irreverent not to realize how many things I should feel grateful for. I also came to realize how good it feels to acknowledge how good I have it.

Real gratitude is much more than politeness, like saying thank you when someone passes the salt or conveys good wishes; it’s a deeper psychological state of genuine thankfulness.

Whether we believe whatever good fortune we have is the product of our own labor and talents, random luck, or a gift from God, the fact remains that each of us could spend a full day identifying all the things that merit gratitude.

According to an old proverb, “If you never learn the language of gratitude, you’ll never be on speaking terms with happiness.”

I’m still a beginner, but it’s true; the more I appreciate, the happier I am. That’s a lesson I want my children to learn.

For years I am trying to convince my readers and clients to practice appreciation toward their body, because appreciation can really heal many wounds, especially the wounds of the soul. I do get how hard it is to appreciate a body which is overweight or even obese, a body you don’t like. But sometimes it just takes a small step beyond the ordinary, a step into the unknown, an uncomfortable step, even a step that might seem weird at the beginning to make new and desired experiences and see better results. 

Why can and should we appreciate weight issues?

  1. First of all we should be thankful that we have a body and thus that we have life. Without your body you would not have anything to complain because you would not have a life. You wouldn’t exist in this form. 
  2. Even a bigger reason to be thankful and appreciative our body is the very fact that it is overweight. When the body accumulates extra fat, it always has a reason for it. Under normal circumstances our body doesn’t have a problem to burn extra fat. But sometimes it needs to accumulate fat in order to safe your very life. Two very common reasons for that are being undernourished (through intensive dieting or real famine) or an accumulation of acid and toxins which need to be stored away safely from our vital organs and the blood stream (the fat serves as “storage room”). 
  3. Very often extra fat serves a psychological purpose, for instance when a woman feels unsafe or in danger. So the body helps her to gain extra protection or a “buffering” so she can’t be hurt that much. 
  4. Most of the time excess weight is simply your body’s way of talking to and trying to alert you that there is something “out of balance”. 
  5. Many women like to “hide”; they don’t want to step up and show their talents, they play small for different reasons. To them the extra fat serves a very important purpose. 
  6. Then there are women who don’t like sex or they don’t want sex with their husband. When they belong to the group of women who find it hard to say ‘No’, their body finds a solution to say ‘No’ in their behalf by accumulating so much fat that they are no longer attractive to their partner. Of course that is entirely unconscious and bypasses the mind. 

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Whatever the root cause behind weight accumulation is – yours might be a completely different one than mentioned above -, the body always has a purpose, and thus you have plenty of reasons to show your body your appretiation and be thankful for what it is doing in your behalf. Although this completely bypasses the mind and we often don’t understand what’s going on, your body is actually doing you a tremendous service. Many women, including myself, wouldn’t even be alive anymore without the extra fat. 

And if that all is not enough reason for you to be thankful to your body, how about appreciating everything your body is doing every minute and second of the day, 24/7, 52 weeks of every year? Each second of the day our body is doing a million different things to keep that “machinery” going and keeping you healthy and alive without your collaboration and often even despite of all the bad things you are doing to your body and all the verbal punishment. 

Today I want to challenge you to make a test for the next seven days. 

Write a list of everything you can be thankful for to your body and everything you like about it. Then keep writing that list for seven days minimum. Every morning after waking up and every evening before going to sleep you thank your body for everything it is doing for you. Try to be serious. Remember, you have plenty of reasons to be genuinely thankful for to your body. 

Then, in seven days from reading this article, you post your experiences below. I bet you will feel very differently and have gained a better relationship with your body. Some results are no less than miraculous.

Happy slimming!

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Is your health and weight loss goal worth five to fifteen minutes of your time every day?

If you want to learn a process that leads you to constant weight loss success by baby stepping, check out my Facebook group. 

You can get a feeling for the 4 Pillars of Weight Loss process for free. Simply join my closed Facebook group where you can go through the process by taking tiny daily baby steps completely stress free and still make tremendous progress. 

https://www.facebook.com/groups/4pillarsoflastingweightloss

6 Daily Habits That Are Worse Than Smoking & Make Fat

6 Daily Habits That Are Worse Than Smoking & Make Fat

Since a few years we are occasionally being told that there are some bad habits that are as bad or even worse for our health as smoking.

For decades I thought that smoking is the unhealthiest habit of all, but apparently there are other habits that are as unhealthy as cigarettes. Scientists and researchers say that some habits expose us to the same toxins we get from cigarettes. Other habits can increase the cancer rates as much as smoking does. And worst of all, the habits we are talking about today also make you fat. 

The good news is that fixing those habits is easier than quit smoking.

According to scientists, the worst of all bad habits – besides smoking – is a sedentary lifestyle. Frankly, I have no doubt that sitting all day is very unhealthy. You don’t have to be a physician to understand what sitting all day can do to our body. But what are the alternatives when you have an office job? There are a few ways you can do about that:

  1. Use the breaks to for a short walk.
  2. Use a standing workstation in your office.
  3. When commuting to work, park your car further from the door so that you’re forced to walk a few steps.
  4. Instead of wasting your time in front of the TV, go for a walk in the evening. You will see that this will improve the quality of your sleep.
  5. If you want to do something very good for your body, go to the gym twice a week. 30 minutes each time is already enough.
  6. For the sake of weight loss, going on a daily 45 to 60-minute walk and going to the gym twice per week is enough.
  7. Maybe your issue is not the time but your own weight. If you are too heavy to move, then there is a beautiful thing called water. The heavier you are, the better you will be carried by water and you can move in ways you could never move outside of the water. Swimming therefore is not also healthy, it is also easy on your joints. 

Although eating a good amount of protein is important for weight loss, many people eat far too much meat. The biggest problem is the growth hormone IGF-1 farmers use to raise their animals for bigger profits. That substance can promote the growth of cancer cells.

Ways to do it better:

  1. You don’t need meat for each meal. Reduce it to two to five meals per week.
  2. Only buy meat from organically grown free-range and grass-fed animals from licensed organic farms. You will see that their meat tastes much better. Although it is more expensive than the meat you buy in your supermarket, by reducing the amount you can reduce the costs and make the higher quality more affordable. Besides, since organic meat contains no or less toxins, you save money in health costs in the long term.
  3. Instead of meat you can eat several fish meals per week. In order to be on the safer side regarding toxins, I recommend to go with freshwater fish. Try to eat as much fish you eat meat. That way you get the best nutrients from both. 
  4. Any kind of beans have very high protein levels and beans are ultra cheap. By adding two or three bean meals per week you can better afford the more expensive organic meat and fish. There is a large variety of legumes: red beans, Borlotti beans, white beans, green beans, lentils in all colors, peas, etc. and they are all high in nutritional value. 
  5. Another very good source of proteins is eggs. Here too I highly recommend to only buying eggs from organically raised free-range hens. After a few times of eating organic eggs you will not want any others.
  6. Dairy products is another way of adding proteins. Cheese is great for that purpose. If you are intolerant to dairy products, you can go with Buffalo milk products, they are better to tolerate. 

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I personally loved cooking on my gas stove when I was living in Canada. Many households in North America are equipped with gas stoves. But did you know that every time you cook a meal, you’re getting a dose of carbon monoxide, nitrogen dioxide, and formaldehyde? But not only that. According to scientists, these three contaminants released from gas stoves exceed public health guidelines.

Here is how to avoid that:

  1. While cooking or baking, open your window and/or use your vent hood. This can reduce pollutant levels dramatically. If you only have a vent hood and no window in your kitchen, use the back burners to make sure your vent hood captures the most of the pollutants.

Unfortunately it gets worse regarding cooking. The by far worst and most health hazard habit is using microwave ovens. And it doesn’t matter whether you just defrost some frozen food or heat the food in the oven. First of all, although the manufacturers will tell you, that their ovens don’t leak, they do. Secondly, as soon as you switch on the oven, the electromagnetic radiation goes up dramatically – in other words, they radiate a lot. Thirdly, microwaves alter the DNA in your food and thus your body does not recognize food as such but as toxins. Within only three minutes of eating something microwaved, your blood tests positive for cancer. I know scientists who call microwave ovens “The kiss of death”.

Alternatives:

  1. Use your electric kitchen range to cook and bake.
  2. Heat pre-cooked food in your fry pan with a little bit of healthy oil.
  3. Invest in a steamer oven. They are as convenient as microwave ovens with the difference that the heated food tastes much better than the microwaved food and secondly, they don’t have any of the disadvantages microwave ovens have.

Using bad oils to cook is another health threat. For several years now health experts are warning from using the wrong oils. Most of the time these are cheap ones. When heated, they release compounds that are found in cigarette smoke, such as aldehydes and polycyclic aromatic hydrocarbons.

Healthy oils:

  1. For heating food I use organic, native coconut oil/fat.
  2. For my self-made salad dressings and to sprinkle over the food to give cold and cooked meals a Mediterranian taste I use organic virgin olive oil.
  3. Since I love the smell and taste of butter, for baking and adding to vegetables and smashed potatoes, for example, I use organic butter (from organically fed and grass-fed animals). Do not use the other king of butter. 

Many Americans are insanely sleep deprived. Sleep deprivation leads to symptoms like high blood pressure, heart attacks, strokes, and obesity. Studies show that poor sleep or sleep deprivation can speed up the growth of tumors.

Here is what you can do:

  1. Learn a methodical relaxation method like Autogenic Relaxation.
  2. If you feel tired in the morning, you are not getting enough sleep or good quality sleep. Listen to your body and the alarm signals it’s giving you. Take this seriously.
  3. Ask your doctor to send you to a sleep laboratory to get tested for sleep apnea.
  4. During the day, drink enough water. During the night the body intensively detoxifies and cleanses, and that requires enough water. Not drinking enough water can diminish the quality of your sleep or you wake up in the middle of the night and can’t sleep anymore. .
  5. Don’t watch dark or action movies before going to bed because this causes a lot of stress in your nervous system.
  6. Instead of watching TV, you can go for a short walk around the block or get a dose of fresh air in your back yard. 

Of course, I would never recommend to rather smoke than falling for the mentioned habits. Smoking is still a no go regarding health in general and weight loss in particular. I do understand that there are health experts and doctors who are telling you that just smoking a few cigarettes per day is not dangerous. I vehemently disagree. Especially with an addiction like smoking you can’t just be a little addicted. Either you are addicted or you’re not. And it is my deep hope that none of my followers, readers and clients is a smoker. Smoking and vaping is one of the worst addictions and far more dangerous than we are being told.

Be it smoking or one of these 6 habits, they all contribute to weight gain…some more and some less. Eliminating these habits ASAP will certainly make it easier to lose weight once you will have chosen a sensible weight loss strategy.

Happy and healthy slimming!

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Weight Loss Psychology – Where Do Your Habits Come From?

Weight Loss Psychology – Where Do Your Habits Come From?

Do you agree that bad habit is hard to overcome? In order to make it a little bit easier it’s helpful to understand how habits build.

Every day we make choices in our lives and they are not always helpful or beneficial. We make choices without even realizing that they are not the best for us. And when we get sick and overweight after a while we often wonder why. It may seem like undeserved or without a good reason. But it never is. Every condition in our life we have attracted through thousands and thousands of conscious or subconscious choices we have made in the past.

When we start looking at our habits honestly we suddenly realize that not all of them are good and helpful. But first let us look at how habits can build: the good ones as well as the negative ones.

Whenever we see, hear, experience, say, think, feel or imagine something, our brain immediately registers that information and it will be stored in our subconscious mind as a FACT, no matter whether it’s true or not. The more such information is repeated, the more it becomes a pattern, then a habit and finally reality…without fail. This is true for negative as well as for positive habits.

The way we perceive a life situation or how we feel about and react to, often come from our parents, grandparents, teachers, friends, and mentors, but also through books we read and TV shows we repeatedly watch. The first habits we adopt in life primarily come through our environment. These sources only inspired us to pick up a certain habit, but we were the ones who chose to repeat them.

Later we form habits by making daily poor decisions, mostly in an attempt to stay in our comfort zone and out of laziness. Most of the time these are the poor habits…those habits, which contribute to poor health and weight gain.

Habit is a very important function of the brain, because your brain takes over and does the things you do repeatedly so that it’s free to deal with new and unexpected situations. If we would have to think about everything we do during any given day we would get crazy or at least have a nervous breakdown.

The same is true with our thoughts and feelings. Thought and emotional patterns can become habits as well. When we repeat the same thoughts and feelings over and over again, the subconscious mind will take over after a while and bring the outer results automatically without us realizing how this could happen. This is a great mechanism, but also has consequences for us we do not really want nor appreciate.

For instance, if you think mainly about being overweight, diets, how food can make you fat, how much you hate your body as it is, you will eventually gain more weight. You then think again about being overweight and you will experience the symptoms accordingly. This circle of thinking and feeling and remembering about your weight becomes so automated after a while that you do not even realize what you are actually doing and creating for your life. And the more often you repeat certain thoughts and behaviors, the more your thinking just gets on “auto-pilot” and several aspects are repeated like a CD that is played over and over again without you even noticing because it became so normal.

As a matter of fact overweight people think about their weight all the time. They just have become so used to it that they do not even realize their thinking anymore. And the thinking and feeling about their weight moves to a more subconscious level, and although it’s merely subconscious, these thoughts and emotions are constantly there, bringing more of the results you don’t want. If you think mainly about your weight, you will eventually have weight issues…and more and more of them.

Remember the principle of cause and effect. You can’t sow salad and expect to harvest carrots. Likewise you can’t constantly think about your terrible extra weight and expect to become slim and lean.

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It also works pretty much the same with the food we eat. Our body creates enzymes to digest the food we eat regularly, and it stops creating enzymes for food we never or seldom eat. That’s why we often tend to think that the unhealthy foods we so like were better for our body than the healthy alternatives. Of course, it’s not, but our bodies simply found a way to deal with these unhealthy or toxic substances. And when we change our poor eating habits to healthy eating, it takes our body a while to get used to food it didn’t have in a long time or even never before and start creating those digestive enzymes again.

So we can really say that being overweight in itself is a bad habit as well because of repeated patterns – it has become a complex of habits of our thinking, feeling, acting and dealing with food. That’s one big reason why losing weight and keeping it off can be so darn hard: the problem is so complex. It has become automated. And this on top of all the bad, fattening habits many of us have adopted over the years.

Therefore, the bad habit of being overweight is not only in the eating, drinking and exercising, but also in the thinking, behaving, and feeling. For example, one of my former participants used to enter the gate to her yard side-wise even long after she had lost all her excess weight with WW. That, of course, created a new reality of gaining weight back in order to fit into that old habit of entering the gate side-wise. Only once she realized how she had been creating that reality of being obese through her behavior and by changing that she began to get lasting results. 

Instead of making things more complex than they need to be, it’s very advisable to start your new weight loss process by eliminating and transforming your bad habits so that you can move forward in your progress without constantly sabotaging yourself. 

All that being said I hope that it has become obvious to you how complex the habit topic alone is and why losing your extra weight has been so hard in the past. Your complex of habits has constantly gotten in your way and sabotaged even your most serious attempts to lose that weight. Why did you allow that? You didn’t know better. Nobody told you in the past. Everything you thought you knew was that you needed to eat less and exercise more. That mantra has given you a completely false understanding of the real nature of weight gain and weight loss.

We can make conscious new choices at any point in our lives. The most successful people are good role models for adopting better habits into their lives. Successful people literally depend on good habits. Since inhibiting positive habits helps people to become millionaires, why not also find out how positive habits can help you achieve your weight goal, be healthy and live a longer life?

It’s a matter of making the right choices.

Today choose to take care of your poor habits. Decide which way you want to take: alone (this may take months or even years) or with the help of a coach (takes a few weeks or a couple of months).

Just CHOOSE!

Then set a date in your calendar when you want to begin your habit transformation process, highlighted in yellow.

Happy weight loss!

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Is your health and weight loss goal worth five to fifteen minutes of your time every day?

If you want to learn a process that leads you to constant weight loss success by baby stepping, check out my Facebook group.

You can get a feeling for the 4 Pillars of Weight Loss process for free. Simply join my closed Facebook group where you can go through the process by taking tiny daily baby steps completely stress free and still make tremendous progress.

https://www.facebook.com/groups/4pillarsoflastingweightloss

How Impatience Can Completely Spoil Your Weight Loss Process

How Impatience Can Completely Spoil Your Weight Loss Process

We are living in a time where everything has to happen on the push of a button. Because of cell phones and WiFi radiation, people’s attention span has drastically been decreased. When people want something, they want it yesterday. They can’t wait, they can’t allow processes to happen, things to grow and look forward to receiving a gift on Christmas instead of today. 

A recent experience with one of my clients has demonstrated this so extremely well that it made me cry for a day. 

Let’s call her Martha. Martha has been doing very well with my system. She showed up every day and went through the daily action steps. And because she was so disciplined, she had great weight loss success immediately. Because she was so happy with my program, she decided to become my affiliate partner – partly because she wanted to finance her attendance in one of my programs and also because she wanted some additional income.

Because she was a new affiliate partner I invited her to a free four week affiliate training program where we are meeting four Saturdays for 90 minutes on Zoom. The purpose of that training is to give my partners a great start and fast income, because especially now where so many people in the USA earn less due to the Covid crisis, many people have to earn a side income pretty soon. 

Now, if you guessed that like losing weight, earning money as an affiliate might take some time, you are right. 

Martha was on the first Saturday call, missed the second one and joined us for the third call. That was before we had even started with the promotion. Monday morning I went online and just wanted to send her the good message that I will get some media appearances in her state to help her earn money faster, when I saw her message. In that message she let me know that she could not commit to more Saturday trainings (four in total) and that therefore she would not want to work as an affiliate. 

Did you ever hear about a new job which does not involv any learning? 

That woman was just one inch away from the success she wanted, and she quit because of her impatience. Over time I have come to know her quite well, and she is the kind of person who does something in a rush and then changes her mind. And I also know that my method is the only chance for her because she already had a gastric surgery and gone through pretty much all diets that exist (according to her own words). 

According to her own words she is a quitter. She would begin something and then quickly give that up and turn to something else. This is the behavior of people who are never successful…neither regarding weight loss nor in live generally. 

I see similar situations regarding weight loss so many times. When I work with people in group or one-on-one coaching sessions I see who is shortly before a major breakthrough. And so often women give up right before such a breakthrough moment just because of their impatience.

They can’t wait. They can’t allow a process to happen. And they will never know how close they had come to their goal. 

Then they go on the next fad diet, take expensive weight loss products or get a gastric surgery done which create tremendous health problems and make matters worse in any regard. And at the end they gain that quickly lost weight back because it was not a sustainable method. Yes, they did have quick success…but at what cost? 

All processes and goals require time. We can’t force things into manifestation…we can work them into manifestation. All things have their own timing, be it weight loss or becoming financially free. 

As a surfer you can’t controle the wave – you can only ride it. 

If you want to lose weight for good, you better develop the habit of being patient, otherwise you will find yourself at the end of your life, frustrated, broke, ill and still overweight, blaming anything and anyone else but yourself. Losing weight for good is very much about letting go: letting go of the causes as well as of the extra fat. By being impatient you constantly disturb and stop the process you have started. Then you have to start all over again and you will never achieve enough momentum to achieve your desired goal. And this is really sad. 

Here is what the typical diet process looks like: 

People go on a diet and then stop. After a while they jump on the next bandwaggon, and when they realize that they don’t achieve their goal as they wished, so they stop again. That way they go from diet to diet and program to program, spending thousands of dollars and at the end they find themselves at the old starting point again, and at some point they simply give up. Nobody has enough willpower and energy for constantly losing and failing over a longer period of time. So dieters are literally forced to give up after a while. 

Because of the nature of the dieting approach, people are FORCED to stop the process after some time, otherwise they would get too much deprived of vital substances and become severally ill. So their weight loss process is a constant stop and go and stop and go without gaining any momentum. But momentum is crucially important for any goal achievement process. That’s why patience is so important.

Without patience…no momentum. Without momentum…no goal achievement. 

Therefore, patience is a necessary, indispensable part of your weight loss success. 

“Patience is a necessary, indispensable part of your weight loss success.” 

Would you ever open a petal so that the flower would bloom sooner? Would you break an egg just because you wanted to see that chicken be born sooner? Would you ever cut the cocoon of a butterfly just to let it fly before its time would have come to spread the wings? 

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Nobody who is reading this article would ever be that stupid. But why can so many women not come up with the same common sense when it comes to their weight loss? 

Please keep in mind that you did not gain that extra fat within a few weeks or months. So why on earth can anybody expect to lose it that quickly? Our body is not a machine…it takes the body time to shift all the functions and make the necessary changes so that it can burn off the extra fat for you.

For your body, there is a lot of “underground” and foundational work required before you can see the results on your scale. Expecting the body to do its job much faster than it really can according to its own nature is simply not fair, it’s not realistic and it’s not sensible at all. 

Here is a simple test whether you are on a fad or on a real cause-transformation weight loss program. If you are new to my system, fads lead to fast weight loss at the beginning but the results are not maintainable; the only maintainable method is to transform or eliminate the root causes so that your body doesn’t have the need to hang on to its extra fat anymore. In other words, you change the problem at the foundation, at its roots and the problem changes itself.

Here is the test: 

If you lose weight immediately and if the weight loss gets slower and harder over time, you’re on a fad and doing something that is against your body’s nature. If it takes a while for the weight loss to show on the scale and weight loss slowly increases more and faster over time, then you’re on a cause transformation program. The first one leads to yo-yo dieting and the latter to lasting results. 

Sheeps running off a cliff (www.freethoughtblogs.com)

The problem is that impatient people are constantly demanding and screaming for the next fad diet. They want immediate results. Of course they then complain for years after the diet failed. But sure enough, as soon as the next “new” diet will be advertised, they jump on that bandwaggon like headless sheeps following one another running off a cliff. 

The lasting, maintainable approach of eliminating and transforming the root causes first is only for the smart, educated and patient kind of women. Unfortunately, many of these women have already gone through so many diets and programs that they have lost faith in their body’s capability to burn off fat. The only way for these women to achieve their desired weight goal is by cultivating patience

Cultivating patience is one of the first things for a successful weight loss process.

Happy slimming!

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Is your health and weight loss goal worth five to fifteen minutes of your time every day?

If you want to learn a process that leads you to constant weight loss success by baby stepping, check out my Facebook group. 

You can get a feeling for the 4 Pillars of Weight Loss process for free. Simply join my closed Facebook group where you can go through the process by taking tiny daily baby steps completely stress free and still make tremendous progress. 

https://www.facebook.com/groups/4pillarsoflastingweightloss

Weight Loss Psychology – Habits Can Change Your DNA

Weight Loss Psychology – Habits Can Change Your DNA

I hear it so often.

Especially women try to convince me that their weight issues have a genetic reason. They tell me that their mother/father and grandmother were overweight as well and that they will have to live with their extra weight for the rest of their lives. Yes, doctors do tell you that you can’t influence your DNA, but this is simply not true. There is scientific evidence that we can literally change our DNA with our behavior, not only for ourselves but we can also pass the positively altered DNA along to our children and grandchildren.

We are not just a victim of our ancestors and their genes. There is scientific evidence that our daily habits can turn genes on or off. Scientists call that gene expression or epigenetics. The simple definition of epigenetics is the study of biological mechanisms that can switch genes on or off. Thanks to epigenetics we know that environmental stimuli can also cause genes to be turned on or off (worst of all currently are cell phones and WiFi). Our DNA can be modified by what we eat, where we live, the kind of people we interact with, when and how much we sleep, how and how often we exercise, and the aging process.

“We are not just a victim of our ancestors and their genes. There is scientific evidence that our daily habits can turn genes on or off.”

If you have thought so far that you’re just a victim of your ancestors’ DNA, this is now good news for you. It is worth to eat healthy, it is worth to sleep enough, it is worth to exercise regularly, it does matter who our friends are. Therefore, our health, weight, and pretty much our entire life is very much in our own hands.

Can you begin to see how very important and powerful it is to take care of your habits?

Over 20,000 genes and the endless possible combinations and arrangements open up a whole new world to weight struggling women. If we can reverse the gene’s current state and keep the good while eliminating the bad genes, then we’d be able to reverse obesity and weight issues.

According to The Owner’s Manual for the Brain by Howard, our daily habits can and will turn genes on or off. Our habits therefore determine whether we are opening the door to cancer, diabetes, addictions, brain damage, heart diseases, and early aging or to health, wellness, being slim, and longevity.

“Our habits determine whether we are opening the door to cancer, diabetes, addictions, brain damage, heart diseases, and early aging or to health, wellness, being slim, and longevity.”

Therefore it’s safe to say that our habits literally determine our fate. Bad habits can and often do lead to financial problems, job loss, and health issues. These results all have an effect on our relationships, on our happiness, and on our health again. This all leads to stress what forces the body to create adrenalin and cortisol which switch on a series of bad genes. These then can lead to heart disease, cancer, and autoimmune diseases and weight gain… a veritable downward spiral.

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Habits have always a tremendous domino effect, and it would be a bad decision to ignore them. Especially when it comes to weight loss, habit is at the very foundation of your weight loss success or failure. Your habits either make or break your weight loss success.

“Your beliefs become your thoughts,
Your thoughts become your words,
Your words become your actions,
Your actions become your habits,
Your habits become your values,
Your values become your destiny.”

Mahatma Gandhi

“Your habits either make or break your weight loss success.”

Here are some of the bad habits that turn on bad genes:

  • Consume alcohol excessively
  • Drug consumption
  • Smoking
  • Unhealthy eating (too much junk food)
  • Sedentary lifestyle (lack of daily aerobic exercise)
  • Sugar consumption (sugar is toxic and leads to many bad chemical reactions in the body)
  • Lack of studying (not exercising our brains by reading or learning new skills leads to faster aging)
  • Allowing negative thinking and emotions
  • Using a microwave oven (microwaves alter the DNA and inevitably lead to weight gain)
  • Using a cell phone and WiFi internet (both are based on the microwave technology which is known to alter the DNA)

Since everything has two sides, good habits can also turn good genes on and bad genes off. Positive habits lead to a never-ending positive chain reaction leading to reduced stress, better health, financial freedom, longevity, happiness, good relationships, success, etc.

“Positive habits lead to a never-ending positive chain reaction leading to reduced stress, better health, financial freedom, longevity, happiness, good relationships, success and a lean body.”

Habits which can positively affect your genes:

  • Healthy eating (natural, organic, living food cooked from scratch).
  • Cooking with love the old-fashioned way.
  • Daily aerobic exercise.
  • Daily reading or learning new skills (leads to an increase of your IQ and to more success in business or job).
  • Meditation and prayer (can powerfully turn off bad genes that contribute to various types of diseases and turn on good genes that prevent diseases).
  • Positive mindset and emotions (thoughts and emotions alter the brain’s chemistry).
  • Using a land line for calling and internet access.

It is my hope that you begin to realize how powerful habit change can be, how much easier weight loss can become and how much better your overall life can be.

Being patient with your habit transformation is too powerful, and we’d be stupid to ignore it. On the other side bad habits lead to too much stress, disease, weight gain, faster aging and suffering if left unattended. 

The disadvantages of habit are to great and the advantages of good habit are too good to ignore.

Here’s to your ongoing weight loss success!

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Is your health and weight loss goal worth five to fifteen minutes of your time every day?

If you want to learn a process that leads you to constant weight loss success by baby stepping, check out my Facebook group. 

You can get a feeling for the 4 Pillars of Weight Loss process for free. Simply join my closed Facebook group where you can go through the process by taking tiny daily baby steps completely stress free and still make tremendous progress. 

https://www.facebook.com/groups/4pillarsoflastingweightloss

Weight Loss Psychology – How long does it take to form a new habit?

Weight Loss Psychology – How long does it take to form a new habit?

Did you ever hear the saying that once you can ride a bicycle you’ll never forget how to do it? Even if you would not use it for 20 years and then one day decide that you want to take the bicycle instead of the car, you would still do it the right way without having to think about. 

The interesting thing is that it takes a very short time to form a new habit we find pleasurable. On the other hand it can take between 30 and to 254 days to form a new habit that is not so convenient (Study by University College of London performed on 96 people). Of course, more complex behaviors like playing the piano require more time to become a habit. Less complex habits like pealing an apple in a certain way can be formed within a few days. What all habits have in common though is that, once formed they will never go away. Kind of scary, isn’t it?

There are many different kinds of habits, for instance habits that secure our survival like learning how to walk. If we had to decide each time which step to put forward next, we would get crazy. Our brain would constantly be focused on how to do simple, repetitive tasks instead of engaging in new, more important ones.

Since we form new habits by making choices – most choices we make rather serve our lazy self – we have many habits we are not even entirely aware of. Some habits affect our live more than others. Some are beneficial and lead to health, wellness, happiness, great relationships, success and wealth while others lead the opposite way. Some habits have drastic consequences and others only minor consequences in our lives. Some habits such as smoking, consuming too much alcohol or use other drugs can offset or set in motion several less powerful habits. They literally cause a chain reaction of several more habits that are either beneficial or not.

One of these beneficial habits that are followed by other positive ones is exercising, for instance. Once you exercise daily, you need to drink more water. Then you feel less hungry and eat less heavy food. After a while you develop the desire to eat more healthy food so that exercising becomes easier. In the meantime you start losing weight what motivates you to adopt other positive habits and keep that healthy lifestyle.

Improving the quality of sleep and getting enough sleep (7.5 to 8 hours every night) is another such power habit that creates a domino effect. You lose weight easier and faster, you have more stamina during the day, you are more focused and concentrated, and you have more energy to go out and so some exercise.

Smoking on the other hand can negatively offset the benefits of daily exercising and healthy eating. Because of the many toxins cigarettes contain, the body gets a load of toxins it has to deal with what inevitably leads to weight gain.

The trick is to stick to a new habit long enough so that your brain begins to form new neural pathways. If you give up too soon, the brain will quickly and easily force you back into your old habit and all the effort, time, and energy was wasted. The next time you are making another attempt to change that particular habit, it will be even more difficult to eliminate it. It is necessary to stick with your desired habit long enough so that the brain has enough time to form new neural pathways. This is one reason why over 90% give up on their New Year’s resolutions every year. Poor habit is also responsible for the fact that more people want to become rich than actually are rich…they are just not willing to form the habits which are necessary to achieve success.

Another reason is that people don’t really know how to change their habits and are trying to do it with willpower. But willpower is only needed at the beginning to decide on the new habit. What you will need after that is patience, perseverance and consistency. Most people make the mistake to use the little willpower they have left to keep going, not realizing that willpower is only the initial power. After that it requires discipline to show up every day for a certain time, patience, and perseverance until the new habit (be it weight loss habit, success habit, or any other habit) will be formed. These are also qualities we need to develop to be slim, healthy and successful in life.

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What is very important for that part of habit forming is a strong why. If your life depends on, the chances are much bigger that you will succeed with your habit forming process than just being angry at yourself for giving up too soon.

If you’d try to outsmart your bad habits by taking a weight loss pill or by getting a gastric surgery done, for instance, your habits would still be effective and the struggle would go on and on.  

There are much easier ways to change habit than trying to come up with more willpower than you have. One way is to transform them instead of trying to eliminate bad habit. Habits can’t be eliminated anyway. Once the neural pathways are there, the old habit will remain. The only thing you can do is replacing the poor habit with an even stronger positive one. There are some smart ways you can use to fool the brain into collaborating and embracing a new habit. However, if you don’t know how to do that, the chances that you’re going to lose that war are big.

Our body always follows the rules of nature and is most of the time smarter than the person sitting inside of the body. But once we begin to understand the nature of our bodies, how it works, what it needs to accomplish, and how we can rather support our body instead of trying to force something onto it, we become a team and changes will be much easier and more effective. Then you will be the smart leader and your brain/body will become your enthusiastic partner supporting you in your weight loss goals.

As soon as you let your brain become your partner, habit change can occur almost instantly. Such an immediate habit change makes your whole life a lot easier and things can begin to change immediately as well.

Weight struggles and poor health have mainly to do with some poor habits, and once these habits have changed, our lives will immediately begin to change as well. Weight loss then becomes much more effortless and better health will be another consequence.

The better you and your body become as a team, the faster and easier you can begin to transform other poor habits as well and your live will drastically improve in any regards.

Happy weight loss!

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Is your health and weight loss goal worth five to fifteen minutes of your time every day?

If you want to learn a process that leads you to constant weight loss success by baby stepping, check out my Facebook group. 

You can get a feeling for the 4 Pillars of Weight Loss process for free. Simply join my closed Facebook group where you can go through the process by taking tiny daily baby steps completely stress free and still make tremendous progress. 

https://www.facebook.com/groups/4pillarsoflastingweightloss

How To Rewire Your Brain For Lasting Weight Loss

How To Rewire Your Brain For Lasting Weight Loss

Did it ever happen to you that you started a new diet, totally fired up and motivated. Then a few days into the diet you suddenly realize that you are eating your favorite chips, chocolate or pasta without even realizing? Or maybe you found some “good reason” not to exercise?

As soon as you are trying to change your habits, your subconscious mind will do literally everything to bring you back to your old habits.

Habits are thе brаin’ѕ wау оf engagement so thаt wе dоn’t hаvе tо соnѕсiоuѕlу process аll thе overwhelming ԛuаntitу of infоrmаtiоn it iѕ receiving. Wе live in thе so-called information аgе but our brain keeps doing what it always hаѕ dоnе; dealing with thе constant flоw оf ѕtimuli it gеtѕ whеn we are awake. This hаѕ bееn a full-time job fоr our brain since we wеrе соnсеivеd, and it’s doing that job literally 24/7…365 days year after year. In order to avoid overwhelm and constant nervous breakdowns because of the overload of information, the brain picks out things we do regularly and labels them as “habit”.

Sоmе оf these habits are simply about kеерing our body funсtiоning рrореrlу but a lоt оf habits have to dо with the way wе do things, move, behave, react to people, situations and circumstances; the way we think and perceive our environment. Unlеѕѕ we livе in a ѕоlitаrу wоrld with no intеrасtiоn with thе rеѕt оf thе wоrld оr thе people thеrеin, wе will аlwауѕ bе соnfrоntеd with ѕituаtiоnѕ where wе must mаkе сhоiсеѕ, and these choices often happen within a split second by bypassing our conscious mind. Sоmе are simple, ѕоmе are more соmрlеx like whаt tо еаt оr what not tо еаt, when to exercise and when to relax. Many оf them require nо thought though since our brain is already pre-programmed tо асt in a helpful wау in our body’s terms. We hаvе done something wеll or inappropriately in thе past and our brain hаѕ received fееdbасk (it wеnt wеll, do thаt аgаin; аltеrnаtivеlу thаt wаѕ rubbish, do ѕоmеthing differently). Cоnѕеԛuеntlу the unconscious part of our brain iѕ full of wауѕ of dеаling with situations that wе thоughtlеѕѕlу еmрlоу to make our lives easier.

Hаbit iѕ a learned behavioral response that has bесоmе associated with a раrtiсulаr ѕituаtiоn, еѕресiаllу оnе frеԛuеntlу rереаtеd. This can be things like…

  • what we eat, how we eat, when we eat
  • whether or not we exercise, what kind of exercise, when and how
  • the way we are thinking about ourselves, about food and life in general
  • the way we respond to others, situations and circumstances
  • our sleeping habits
  • how we deal with stress
  • our emotional reactions

Unfortunately, our brain does not distinguish between helpful habits and habits that are negative. When we repeat a certain behavior often enough, our brain turns it into a habit and such a behavior literally gets on autopilot.

It’s no secret, wе do have a severe weight and оbеѕitу problem in the Western world. I dоn’t think thаt wе hаvе a weight loss problem per se…it’s not “losing” extra weight which is the problem. I rather think thаt we have a hаbit problem thаt rеԛuirеѕ uѕ tо dеvеlор mоrе bеnеfiting hаbitѕ that help us make the weight loss process easier, healthier, faster and maintainable.

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These are a few poor hаbitѕ thаt cause wеight gain:

Slеер deficiency

Wоrking ridiculously early оr wоrking late might ѕееm like good habits at first sight, but inѕuffiсiеnt rest can really wreak hаvос оn уоur weight. Both lасk оf ѕlеер and sleep арnеа, combined with nightmаrеѕ, restless nightѕ can change thе hоrmоnе levels in your body, mаking уоu more likely tо gаin wеight. Nоt оnlу that, but it might аlѕо mаkе уоu indulgе in unhealthy eating behaviors. Sоmе diеt ѕtudiеѕ indiсаtе thаt оnе extra hour of ѕlеер might hеlр уоu shed as much as 14 pounds a уеаr!

Cорing with Dерrеѕѕiоn and Low Moods

Whilѕt ѕоmе реорlе might lose thеir appetite whеn fасеd with сhаllеnging situations in their livеѕ, thе орроѕitе thing саn hарреn also. During a depression, many people tend to рау less attention tо thеir diеtаrу hаbitѕ аnd ѕuссumb to еmоtiоnаl еаting because eating certain foods mаkе us fееl bеttеr. We all dо it frоm timе to time when we are feeling low, but еmоtiоnаl еаting iѕ a habit mаnу реорlе аrеn’t aware of…it literally creeps uр оn thеm. Suddеnlу thе bit оf сhосоlаtе саkе оr сhосоlаtе éclair becomes a rеgulаr еаting bingе, leading tо ѕugаr spikes, gluсоѕе аnd inѕulin lеvеlѕ gоing haywire.

 

Mindless Eating

Anоthеr рооr wеight lоѕѕ hаbit iѕ whеn you ѕhоvеl the fооd in your mouth, maybe even without sitting down  inѕtеаd of taking уоur time for a meal. Such an eating habit leads to a lot more problems like stress, poor digestion, over-acidity, etc., all unnecessarily adding up to your weight.

Not Drinking Enough Water

An alarming bad habit is drinking soday pops and bottled juices which contain unbelievable amounts of toxins. Drinking is meant to assist your body in its cleansing and detoxification process. Instead, by drinking anything bottled you are literally adding to the toxic overload the body has alreay to take care of. Drinking pure water is the answer. It’s free and has many benefits that support your weight loss process.

 

These are a just a few of a long, long list of poor habits that lead to weight gain and/or that prevent people from losing extra weight for good.

Habits are such strong components which sabotage our most serious weight loss attempts and can bypass even the strongest motivation, willpower and discipline. There is nothing that destroys hopes, wishes, goals and New Year’s resolutions more and more dramatically than habit. In my Facebook group I can see it EVERY day how people are falling back into their old, poor habits. That’s why a group of like-minded people is very helpful.

You just can’t conquer habit with willpower. The only way to optimally dealing with habit is by understanding the way our subconscious mind works and using it’s own way of forming new habits. By the way, strong willpower is a habit as well. Your ways of aproaching weight loss, your ways of pursuing a goal, your mindset, your motivation (or the lack of it), these are all habits as well and can – need to – be trained.

As you may understand by now is that no matter what you, your poor habits will always get in your way and this is not your fault…it’s how your brain has been wired. And as you may also understand by now is that there is absolutely no sense whatsoever in starting a new weight loss program BEFORE transforming your poor, fattening habits first. Your habits will always set you back to your current status quo….no matter what!

I said that it’s not your fault because your brain is made to work that way and it’s true. Of course you are still responsible because you started these poor habits some day and repeated them long and often enough to form them. Now it’s your responsibility to form new, helpful, slimming habits that give you a real chance to make your next weight loss attempt last. Once your habits will be transformed, weight loss becomes much, much easier and sometimes even effortless.

In my SheSlimEasy 90-Day Habit Transformation program we work on one tiny habit every day over the course of 90 days. This gives you the chance to make small shifts on a daily basis and long enough to rewire your brain for all habits that lead to lasting weight loss.

Happy Slimming!

P.S. More information on how to form new habit will be published in my next blog post. 

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