healthy - BRUNA GALOBARDES, MD, PhD

02/05/202202/05/2022

How to stop wanting sugar

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?

Never?

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 😊).

08/04/2022

What if feeling hungry, feeling uncomfortable, is the answer?

We avoid feeling hungry because it feels uncomfortable.

Feeling uncomfortable, feeling hungry

Feeling discomfort is hard.

We avoid it at all costs.

At its essence, it is an instinctive reaction. If we feel the heat of the fire, we instinctively remove our hand. This is our brain and the nervous system working as we want them to. To protect our body from physical harm.

What happens when the danger is perceived rather than real? Public speaking? Asking for a promotion?

Our physical reaction is very similar. It is equally dramatic. It feels like you could die. The brain thinks the danger is real and creates what it thinks it is an appropriate reaction.

Except, we are only speaking. In front of people, yes, but only speaking.

What do we do? It feels so bad that we prefer to avoid doing the thing we know it could help us, the thing we want to do. Just to avoid experiencing that physical reaction, that negative emotion.

02/04/202220/03/2022

Drinking and weight, one change at a time

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.

26/03/202219/03/2022

Lockdown weight

Did you put on weight during the various lockdowns?

Lockdown weight exists.

If you did put on weight , you are not alone.

19/03/202219/03/2022

Counting calories: not useful, you do not need it

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.

12/03/202212/03/2022

Deconditioning the urge to eat something you do not want to eat

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 urges?

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?

27/02/202227/02/2022

How to process a craving. No willpower needed.

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.

Willpower?

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?

30/01/202227/02/2022

Stop snacking to stop overeating: the one thing everyone can do

A simple rule which does not mean it is easy one

*The day before, make a plan, no snacks today*

To stop snacking, plan it ahead and consistently

From last post you know that overeating is the problem. Stop snacking to stop overeating, a simple and effective way I recommend to get started.

The day before, make a plan. Make this plan when you are not hungry or thinking about food. Tomorrow I will not eat snacks. Commit your goal to paper. Write it down, not just it in your head.

Snacks are any food eaten between the main meals.

Snacks are more often than not a source of food that our body does not need.

04/12/202130/01/2022

Overeating is the cause, excess weight is the symptom

Understanding food, eating and overeating

*Overeating is due to an over desire for foods and excess hunger for what your body physiological needs are*

Today’s post is about understanding the purpose of food, eating as a behaviour and the main reasons for why we overeat.

You will discover the specific causes that drive you to overeat and why you feel that you can’t control your eating. Solving these will be the cornerstone to establish a new, positive habit around food.

I have a slightly different format for this post.

28/11/202104/12/2021

Why do you want to lose weight? What motivates you?

Finding your why(s)?

*Find your why(s): many compelling reasons that will keep you going when it gets difficult*
Photo by Simone Secci on Unsplash

Today’s post is about your motivation to lose weight. What are the reasons that will keep you going? Not just this month but the next, and next year and the following. Specifically, what are the reasons that will keep you going when it gets tough?

When you know why you want to stop overeating you will stop trying.