From saying no to sugar to not wanting it, and what has 100 to do with it
It is not about saying no to sugar, which you need to do. It is about knowing you will want it but will say no – Photo by Wouter Supardi Salari on Unsplash
When will I stop wanting sugar? Or is it savoury for you?
If you like or have liked sugar, wanting to eat it is unlikely to magically vanish.
Sugar creates a biological reaction in your brain. Your brain will want more and is incredibly creative getting you to give it to it.
“You deserve it”
“You’ve been so good”
“One piece will not matter”
“Nobody will know” (like the only person that matters in all of this, you, will not notice 😊).
Continue reading “How to stop wanting sugar”
For faster results, line-up changes, do not attempt them all at once
One at a time, stop overeating and then decide if you also want to stop drinking, or vice versa – Photo by iorni.com on Unsplash
I suggest you do not attempt all behavioural changes, drinking and weight, at once and here is why.
Alcohol contributes to the energy intake.
If you stop or decrease the amount of alochol you drink it will help you to lose weight.
However, if you decide to decrease alcohol in order to lose weight you might be setting yourself for a more difficult journey than necessary.
Continue reading “Drinking and weight, one change at a time”
Did you put on weight during the various lockdowns?
Lockdown weight? You are not alone – Photo by Chris Montgomery on Unsplash
Lockdown weight exists.
If you did put on weight , you are not alone.
Continue reading “Lockdown weight”
It is complicated and it stops you from listening to your body
Counting calories gives you and exact number but that is unlikely to be true and it stops you from listening to your body. Photo by Sumudu Mohottige on Unsplash
If counting calories works for you (i.e. it helps you to maintain the weight you want to have) and you are committed to continue doing it long-term, by all means, count calories.
This actually applies to everything I recommend or not in this blog. If you are doing something different that works for you, it is healthy and feasible long-term, just keep doing that.
For those of you who count calories but are not seeing the result you want, I suggest you stop.
This is why.
Continue reading “Counting calories: not useful, you do not need it”
More on processing urges: track success, analyse failures
Track 100 processed cravings/urges to snack, you are done! Photo by Marcel Eberle on Unsplash
Have you been processing
Fantastic, it will have given you lots of practice. It will have prepared you for the recommendations I will give you in this post. You do not need to have succeed with every urge. It is the practice that matters.
As long as you are:
Committed to continue (100% committed) Understand why you’ve given in to the urge: ask yourself lots of questions, what were you thinking just before you eat? What ‘excuse’ did you use to allow yourself to eat that snack? Continue reading “Deconditioning the urge to eat something you do not want to eat”
Initially, processing the urge to snack is hard
Stop using will power, process the craving instead – Photo by Gaby Fishman Fosbery on Unsplash
Why should you process a craving?
Are you following through with your plan to stop snacking? If you are I am sure you have experienced cravings.
No, thank you.
Are you using willpower to stop you from snacking?
It works. Initially.
Unfortunately, it only works for a while.
That is why we get mixed up. We use willpower; it works for a bit. We think it is the solution.
However, we cannot keep it for long. We give up. We think there is something wrong with us.
What about trying something different?
Continue reading “How to process a craving. No willpower needed.”
Weight is just the symptom, long term weight loss needs to address the cause and help to stop overeating
You want to lose weight.
You’ve tried many ‘diets’.
You have plenty of knowledge of what healthy eating looks like.
You like to be guided by research and follow good practice. Although you have tried some, you don’t get along with those strange ‘only eat crackers and apples for a week’ diets. You’ve tried them because, well, what else is there to try?
Despite all this, it just doesn’t work. You achieve some weight loss but can’t keep it off. You are tired of yo-yo dieting and weight cycling.
Unfortunately, knowledge is not enough, otherwise, we would all be the weight we desire and wouldn’t struggle with food and eating habits. Continue reading “Do you want lose weight? Stop overeating”