Fat loss mindset -
Sleep Deprivation and Weight Gain: Lack of sleep can disrupt the balance of hunger and fullness hormones ghrelin and leptin , leading to increased appetite and contributing to weight gain.
Strategies for Better Sleep: Improving sleep involves consistency in sleep schedules, creating an ideal sleep environment, and incorporating relaxation techniques for quality sleep.
Success Stories: Personal anecdotes highlight the positive impact of prioritizing sleep on weight loss, reiterating the necessity of good sleep. Addressing Challenges: Several factors can prevent good sleep including shift work, stress and health conditions.
There are solutions and ways to manage these, including making small, achievable changes. Persistence is Key: In any weight loss journey, persistence and a gradual approach are important.
This includes making sleep an integral part of this journey. Remember, counting sheep is as important as counting calories in the route to weight loss. Sleep well, stay healthy, and keep listening to the 'Weight Loss Mindset' podcast to unlock more secrets on your journey to a healthier, happier you!
For the EEC Emotional Eating Mistakes. Show Notes Summary: Thank you for tuning into today's episode! Below you'll find the key points we covered, along with strategies to help you navigate the discomforts of weight loss.
We've also included some valuable resources for further reading and learning. And remember, we'd love to hear your stories and questions - share them with our podcast community and let's support each other on this journey! Key Points Discussed: Understanding Discomfort in Weight Loss: Discomfort is a normal part of the weight loss journey, stemming from changes in diet, exercise, and lifestyle.
Physical Discomfort: Adjusting to new eating habits can cause temporary physical discomforts like bloating or gas. Gradual dietary changes and staying hydrated can ease the transition.
Dealing with Withdrawal: Reducing caffeine and sugar intake can lead to withdrawal symptoms. Patience and gradual reduction can help manage these symptoms effectively. Exercise-Induced Discomfort: Starting a new exercise routine often leads to muscle aches, which are signs of progress and muscle engagement.
Mental and Emotional Discomfort: Changes in diet can affect dopamine levels, leading to mood swings and cravings. A positive mindset and emotional support are key to managing these changes. Realistic Goal Setting: Set achievable goals to ensure steady progress. Support Systems: Lean on friends, family, or online communities for support.
Patience and Persistence: Remember that lasting change takes time. Visualization: Regularly visualize achieving your goals to stay motivated. Additional Resources: Books: "Atomic Habits" by James Clear - A guide on building good habits and breaking bad ones.
Dweck - Explores the power of mindset in achieving personal goals. Apps: MyFitnessPal: A tool for tracking diet and exercise. Headspace: An app offering guided meditation and mindfulness practices. Community Engagement: We want to hear from you!
Share your journey, challenges, and victories with us. Your story could be the inspiration someone else needs. Join us next week as we explore more topics. Until then, keep moving forward and embrace your journey!
Show Notes Episode Summary: In this episode, we got into the fascinating world of cravings, exploring their biological, hormonal, and emotional roots. We discussed how cravings differ from hunger, the impact of hormones like ghrelin and leptin, and how our emotional state influences our food choices.
The episode also provided practical strategies for managing cravings through mindfulness, healthy substitutions, and portion control, emphasizing the importance of understanding and responding to our body's signals. Key Takeaways: Cravings vs. Hunger: Understanding the difference is crucial.
Hunger is a physical need for food, while cravings are often specific and tied to emotional or hormonal triggers. Hormonal Influence: Hormones like ghrelin and leptin play significant roles in regulating hunger and cravings, affected by factors like stress and the menstrual cycle. Emotional Eating: Emotions can strongly influence our eating habits, leading to specific food cravings.
Management Strategies: Mindfulness, recognizing emotional triggers, portion control, and healthy substitutions are effective ways to manage cravings. Resources for Further Reading and Related Podcasts: "The Hungry Brain" by Stephan J.
Guyenet "Mindful Eating" by Jan Chozen Bays Podcast: "The Psychology of Eating" Article: "9 Hormones That Affect Your Weight — and How to Improve Them" We love hearing from you! Share your experiences or tips on managing cravings with our community. Your insights could be a beacon of inspiration for someone else.
And if you found this episode helpful, don't forget to subscribe for more content. We're here to explore this journey of wellness together. Show Notes Episode Overview: In this enlightening episode, Rick Taylar delves into the complexities of finding true motivation on your weight loss journey.
He explores the psychological aspects, the power of personal 'why', the importance of prioritizing goals, and the role of self-kindness in the journey. Key Highlights: The Psychology of Weight Loss Motivation Understanding the challenge of staying motivated.
Exploring mental barriers and the emotional landscape of weight loss. Accepting change and discomfort as part of the journey. Discovering Your 'Why' Reflecting on personal reasons for weight loss.
Discussing common motivations like health, self-image, and physical wellbeing. Strategies to keep your 'why' as a guiding beacon during challenges. Prioritizing Your Weight Loss Goals Making lifestyle changes a priority without overwhelming yourself.
Balancing health goals with life's other responsibilities. Practical tips for integrating weight loss into daily life. Inspiring real-life stories on prioritizing health.
Embracing the Journey with Kindness Learning and adapting without self-judgment. Viewing setbacks as part of the process and opportunities for growth. The importance of positive self-talk and visualization in weight loss.
Closing Thoughts: Rick offers a motivational message emphasizing the uniqueness of each weight loss journey and the importance of patience, kindness, and consistent forward movement. Listeners are encouraged to share the episode and subscribe for more inspiring content.
Please join us by subscribing and follow us on social media. Remember, every step counts on your journey to health and wellness. Let's keep moving forward together!
Show Notes Summary: In this enlightening episode, we journeyed through the world of mindful eating, exploring its essence, benefits, practical applications, and solutions to common challenges.
Key Takeaways: Defining Mindful Eating: Mindful eating is about being fully present and engaged with our eating experiences. Breaking out of that cycle can be tough, and the notion of mind over matter has never been more important. While it is easy to blame lack of time, work commitments or social life on your weight gain, it is essentially your mind making excuses to avoid implementing those changes in lifestyle to lose weight.
What is your main factor for wanting to lose weight? By examining your motivation for weight loss will make it easier in implementing attainable changes to lifestyle and habits.
It also makes it simpler to assess what is needed to make these changes and outline a plan of action. For example, if your reason to lose weight is to fit in a new dress that is too tight at the moment , you could set a realistic strategy and ensure to leave the dress somewhere visible so that it acts as a reminder every day as to why you are doing this.
This also aids with motivation for those periods of doubt. When deciding to go down a healthier path to achieve weight loss, knowing the preparation needed will make your chances of success higher.
Understanding your body can be a challenge and requires dedication and time. By focusing on educating yourself on fitness, nutrition and diet can aid in successfully losing weight.
The moment you are able to recognise that each body is different, is when you can set realistic and achievable goals to suit your own individual needs. By modifying your mind-set to focus on educating yourself on weight loss can be an extremely beneficial exercise and can make the process of losing weight feel a lot less daunting.
A great place to start is by checking your BMI body mass index. While some people know this figure from the top of their heads, it can often remain a mystery. To put it simply, BMI is a figure which indicates whether your body mass is within a healthy or unhealthy range.
Nowadays, it is common for us to be doing multiple things at once whilst eating, such as watching TV, working, scrolling through Social Media and the list goes on.
Being mindful of the food you eat comes with many benefits such as better digestion, eating less than needed, and making better decisions on consumption. It also shines a light on unhealthy habits that you may not be aware of due to being less present.
However, this then begs the questions…were we even hungry? Probably not. The answer is more likely to be that we were being passive with our eating decisions.
Mindful eating is not something that will happen seamlessly over night, however with practise, you will be making mindful decisions with your food in no time.
Losing weight can seem everlasting without any clear goal setting and rewards to highlight the successes along the way. While goal setting is highly recommended, it is important to ensure the goals are realistic and manageable. Otherwise, goal setting can have the opposite effect if you feel that you are not meeting the targets set.
Small and sustainable goals such as ensuring you have 5 pieces of fruit in a day or drinking 2 litres of water are examples of realistic targets to meet.
Losing weight may not be simply about the food you eat. Some behavior change miindset shows Improving gut health your mindset may be minvset key factor in your healthy weight Improving gut health success. All Budget-friendly meal ideas for athletes mental Fat loss mindset mindest add up to better outcomes and more sustained health mindzet weight loss improvements Improving gut health especially if linked to an eating plan that you enjoy and that, like a low-carb diet, helps you manage your hunger and cravings. This practical guide highlights our top 10 positive steps and mental skills that you can foster to create a winning mindset that lets you be ready, willing, and able to succeed with the diet you adopt. What difference will it make to your life, your happiness, or your health? Your own internal reasons, arising from your own values and desires, appear to be more motivating and lasting than those suggested by others.
Fat loss mindset -
Most of us can successfully achieve weight loss in the short term. But those who hop from one fad diet to the next often experience the metabolic roller coaster known as yo-yo dieting that jacks up our hunger hormones, plummets our metabolic rates, and causes a vicious spiral of weight loss followed by regain.
Even most medical interventions to help treat obesity produce the typical trajectory of rapid weight loss followed by weight plateau and then progressive weight regain. This means that based on our best estimates, only one in five individuals who is overweight is successful in long-term weight loss.
These include various energy intake-reducing behaviors — limiting calorie-dense foods and sugar-sweetened beverages, portion control and a consistent eating pattern across days, increased fruit and vegetable consumption — as well as being physically active for at least an hour per day. This makes sense and is consistent across the scientific literature.
Any successful weight loss necessitates tipping and keeping the scale toward greater energy expenditure and less energy intake a net negative energy balance.
The most important determinants of weight loss maintenance are those that cement changes in behavior. As more recent evidence confirms, the proper psychology for weight loss is critical for regulating the physiology that supports weight loss.
Only recently have we started to evaluate the psychological and cognitive determinants of weight loss maintenance. We all have anecdotal evidence from family, friends, and colleagues.
But systematically collecting, processing, and analyzing the qualitative experiences, strategies, and challenges from successful weight loss maintainers is difficult.
The data to date confirm the importance of self-regulation, and in particular self-monitoring of the day-to-day behaviors that drive energy intake and energy expenditure, especially eating behaviors. While goal setting is highly recommended, it is important to ensure the goals are realistic and manageable.
Otherwise, goal setting can have the opposite effect if you feel that you are not meeting the targets set. Small and sustainable goals such as ensuring you have 5 pieces of fruit in a day or drinking 2 litres of water are examples of realistic targets to meet.
As time goes on, you may want to challenge yourself further and over time, these healthy lifestyle choices will be there to stay. While there will be lows along your journey, it is incredibly important to celebrate and focus on the highs.
Binge eating, overeating, lack of exercise and proper nutrition can all be caused by negative triggers in your life. For some people it could be down to work stressors, for others it could be due to social plans throwing healthy eating and exercise out of the window.
Regardless of the negative trigger, it is important to recognise these early on in order to put a plan in place for when those occur. By understanding these negative triggers, it helps you better prepare mentally for when they happen.
Negative triggers can be used to your advantage and motivate you to work out more or to go to sleep earlier, knowing what is ahead of you. When starting off your journey, it is good to know your exact weight, however during the process it is more about the positive changes you are implementing to your lifestyle for the greater good.
It is also worth noting that many factors can increase a reading on the scale, such as an increase in muscle mass; which is not a bad thing!
After all, muscle weighs more than fat. For some people, the idea of embarking on a weight loss journey can be daunting and without having a support system can make it tough.
We are now living in a time where professional help can be sought to ease you into this. That is why a top-level medical weight loss programme should be built around you and your needs and lifestyle — whatever you need to get you to your goal.
How do you change your mindset to lose weight? Understand your reason why What is your main factor for wanting to lose weight? Education Understanding your body can be a challenge and requires dedication and time. Practise mindful-eating Nowadays, it is common for us to be doing multiple things at once whilst eating, such as watching TV, working, scrolling through Social Media and the list goes on.
It is known that if we overfill out plates, we will most likely eat it all even if we are completely full Take smaller bites and eat slowly 4. Goal and reward setting Losing weight can seem everlasting without any clear goal setting and rewards to highlight the successes along the way.
Understand negative triggers Binge eating, overeating, lack of exercise and proper nutrition can all be caused by negative triggers in your life. Get expert help For some people, the idea of embarking on a weight loss journey can be daunting and without having a support system can make it tough.
Want to start losing weight today? Get your FREE Little Book of Mindset Get more support for your weight loss mindset with our FREE download — available now!
Without changing your mindset in the right way, your results won't be Fat loss mindset and minndset could even put mundset more weight. If you're Fat loss mindset me, Macadamia nut cookies tried many programs ,oss help lose weight and failed miserably. It doesn't mean the program is bad, it just means you must get your mind right first before they'll be effective. Subscribe to the Weightloss Mindset podcast and discover new ways to lose weight and keep it off! Sleep and Weight Loss: Exploring the Link Between Sleep Deprivation and Weight Gain.
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