Have you made your New Year Resolutions? Did you make some last year? To what extent did you achieve them?
So, since you are reading my blog, perhaps you have made some resolutions regarding managing your weight?
Setting yourself achievable targets will help you be successful. I recommend making a few changes each week. So let's say you are overweight and want to lose some weight during 2010.Making modest changes means you will enjoy the benefits of success, and little by little you will move towards your goals. You may not achieve 100%. But 70% might be pretty good, and certainly better than throwing in the towel.
What little changes could you make in the next week to your eating behaviour? A few little changes feel possible, whereas a resolution to lose 2 stone can seem overwhelming. So, if you are overweight because of some bad habits, let's look at removing them one by one.
For example, are you in the habit of going out for a takeaway a couple of times a week? Aim to have a takeaway as a treat, and treats are very occasional things, else they wouldn't be treats, would they? So maybe you can cut this down (to once a month?) and really look forward to it. Try to change your thinking pattern from "but I always get a takeaway on a Monday" to something like "I can be flexible. I don't need to do things that I know are bad for me just out of habit".
Or maybe you always eat chocolates on the sofa while you watch the telly. You might be able to give this up completely all in one go, or you might decide to buy smaller packages, and so eat less.
One of the things I hear my clients say is "Oh, I couldn't live without chocolate (or Coke or biscuits)!" Really? Do you mean if you gave these up you would die? It can be surprisingly helpful to say to yourself something like "I quite like eating chocolate, but I don't need it. I don't need to have everything I want."
Softly softly catchee monkey. Little sticks kindle a fire.
www.carolinebrowntherapy.com
Friday, 8 January 2010
Thursday, 7 January 2010
How to gain 15 pounds year
One 12-ounce can of sugar-sweetened fizzy pop contains 150 calories and 40 to 50 grams of sugar. If these calories are added to a typical diet with no offsetting reduction in other caloric
sources, one can of fizzy pop per day can lead to a 15-pound weight gain in a year.
So says Caroline Apovian of the Nutrition and Weight Management Centre in Boston Medical Centre, USA. She also notes a clear link between drinking sugar-sweetened fizzy drinks and type 2 diabetes.
This is a comment from an American. Does it apply to Scotland too? Definitely. Scotland stands behind America as the second fattest nation and Scots drink lots of fizzy drinks.
Drinking fizzy pop doesn't even quench your thirst. Cutting out the cans is one of the easiest ways to control your weight. What could you drink instead?
If you are in or near Glasgow and want to lose weight, try to make a few small changes every week. To help you, try hypnotherapy with me.
www.carolinebrowntherapy.com
sources, one can of fizzy pop per day can lead to a 15-pound weight gain in a year.
So says Caroline Apovian of the Nutrition and Weight Management Centre in Boston Medical Centre, USA. She also notes a clear link between drinking sugar-sweetened fizzy drinks and type 2 diabetes.
This is a comment from an American. Does it apply to Scotland too? Definitely. Scotland stands behind America as the second fattest nation and Scots drink lots of fizzy drinks.
Drinking fizzy pop doesn't even quench your thirst. Cutting out the cans is one of the easiest ways to control your weight. What could you drink instead?
If you are in or near Glasgow and want to lose weight, try to make a few small changes every week. To help you, try hypnotherapy with me.
www.carolinebrowntherapy.com
Monday, 4 January 2010
How to eat less with less effort
Most of us eat what is put in front of us, no matter what it tastes like. We all joke about airline food but we all eat it up.
Knowing this can help you reduce your eating and when the goal is to lose weight, there is really no option other than eating less. Most of us know that we are eating too much. Like it or not, the answer is to eat less. But we don't want to have to think about it. The goal is to find a way of eating less with as little effort as possible.
So to help you to eat less, without having to think about it, use smaller plates and bowls. Our brains respond to the amount of the plate covered by food. When the plate looks full, we feel positive. When the plate looks a bit empty, we think it is a bit stingy. Take a look at this website for more information about this useful illusion.
Does this seem too obvious? If so, then perhaps you should give it a try! Making a number of small changes, little and often, is the easiest way to change your eating behaviour for the long-term. And to lose weight, you need to change your eating behaviour.
This is where you will find hypnosis helps. It embeds these changes into your subconscious, making it easier and easier. If you are in or near Glasgow and want to lose weight, try to make a few small changes every week. To help you, try hypnotherapy with me.
http://www.carolinebrowntherapy.com/
Knowing this can help you reduce your eating and when the goal is to lose weight, there is really no option other than eating less. Most of us know that we are eating too much. Like it or not, the answer is to eat less. But we don't want to have to think about it. The goal is to find a way of eating less with as little effort as possible.
So to help you to eat less, without having to think about it, use smaller plates and bowls. Our brains respond to the amount of the plate covered by food. When the plate looks full, we feel positive. When the plate looks a bit empty, we think it is a bit stingy. Take a look at this website for more information about this useful illusion.
Does this seem too obvious? If so, then perhaps you should give it a try! Making a number of small changes, little and often, is the easiest way to change your eating behaviour for the long-term. And to lose weight, you need to change your eating behaviour.
This is where you will find hypnosis helps. It embeds these changes into your subconscious, making it easier and easier. If you are in or near Glasgow and want to lose weight, try to make a few small changes every week. To help you, try hypnotherapy with me.
http://www.carolinebrowntherapy.com/
Saturday, 2 January 2010
Rules of thumb for estimating portions
We all use rules of thumb for estimating the right amount to eat.
For example, most of us pour out half a bowl of cereal. No matter how big the bowl is.
We pour out a half glass of orange juice or wine. Use taller thinner glasses. You will enjoy the drink just as much, and your waistline will be happier.
My hero Brian Wansink offers this rule of thumb for checking packaged food.
If the calories are a smaller number than the grams, the food has low energy density. This would be a great choice.
If the calories are equal to, or twice as much, as the grams, eat moderately and watch your portion size.
If the calories are more than twice the grams, limit your portions.
He has teamed up with other foodie colleagues to create a new website full of useful information.
http://www.carolinebrowntherapy.com/
For example, most of us pour out half a bowl of cereal. No matter how big the bowl is.
We pour out a half glass of orange juice or wine. Use taller thinner glasses. You will enjoy the drink just as much, and your waistline will be happier.
My hero Brian Wansink offers this rule of thumb for checking packaged food.
If the calories are a smaller number than the grams, the food has low energy density. This would be a great choice.
If the calories are equal to, or twice as much, as the grams, eat moderately and watch your portion size.
If the calories are more than twice the grams, limit your portions.
He has teamed up with other foodie colleagues to create a new website full of useful information.
http://www.carolinebrowntherapy.com/
Friday, 1 January 2010
How to get rid of those Christmas pounds!
It is normally just a few pounds, and getting back to our normal routines will shift some of them. But we can do a few things to speed the process along, so that we don't enter 2011 with 2009 Christmas bulges.
What has caused those extra pounds? For most of us, we said Oh Heck, and bought sweets and biscuits, and just to be sociable, we tucked into them. Hunt them out now, all those beltbusters, and remove them from the home. Take them round as welcome gift to people with growing children, feed them to the ducks, or steel yourself and bin them. The Christmas self-indulgence is over. New Year, New You!
Avoid eating out and takeaways for a month or so. You have had the Great Feast, now is the time for a bit of famine. Meals eaten at home tend to have fewer calories and fewer courses.
Practice eating smaller portions. After the Great Stuffing, most of us will welcome a bit less food. Use a smaller plate, or fill more than half the half the plate with veg, which is less calorie dense than meat. Practice leaving some of the food on the plate. Use a paper napkin, and when you have finished, screw up the napkin and put it into the plate. That will make it harder for you to continue eating.
Just these few changes will help. Making a few small changes every month means that by the end of 2010 you will have developed healthy eating habits.
www.carolinebrowntherapy.com
What has caused those extra pounds? For most of us, we said Oh Heck, and bought sweets and biscuits, and just to be sociable, we tucked into them. Hunt them out now, all those beltbusters, and remove them from the home. Take them round as welcome gift to people with growing children, feed them to the ducks, or steel yourself and bin them. The Christmas self-indulgence is over. New Year, New You!
Avoid eating out and takeaways for a month or so. You have had the Great Feast, now is the time for a bit of famine. Meals eaten at home tend to have fewer calories and fewer courses.
Practice eating smaller portions. After the Great Stuffing, most of us will welcome a bit less food. Use a smaller plate, or fill more than half the half the plate with veg, which is less calorie dense than meat. Practice leaving some of the food on the plate. Use a paper napkin, and when you have finished, screw up the napkin and put it into the plate. That will make it harder for you to continue eating.
Just these few changes will help. Making a few small changes every month means that by the end of 2010 you will have developed healthy eating habits.
www.carolinebrowntherapy.com
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