There is no question that lockdown has contributed to our waistlines getting bigger and so many of us are interested in #weightloss plans and #diets to work on our #weightmanagement and are constantly searching for ways of how to lose weight fast.
Less activity on the daily commute, more reaching for treats and / or alcohol to comfort ourselves when our anxiety begins to rise, when the boredom kicks in, the frustration hits, the celebration of birthdays and successes or when sadness takes over upon receiving bad news.
We are unwittingly taught from a young age to use food as a comfort and a crutch for all sorts of situations, positive and negative.
Unfortunately, reaching for food or alcohol as a comfort has a short lasting effect. The sugar rush spikes our insulin levels and gives us that feel good factor but as the insulin in our system crashes, it has the opposite effect of lowering our mood and often adding guilt into the mix.
The more we eat and drink, the worse the problem becomes and then we hit the point of wanting or needing to lose weight and we seek a quick fix solution, perhaps the latest diet plan as hailed by celebrities, a plan that our friend has tried and been successful with perhaps? Often, these diets tend to be very restrictive and unsustainable in the long term without a good support network and a cast iron will.
So how can we lose weight for the long term?
1. Well the first step is to be realistic with your goals. Let's do some maths and make some assumptions .......
A woman's recommended daily intake is 2000 calories (less if you are menopausal) which equates to 14,000 calories per week. One pound of fat is reported to be made up of 3,500 calories. Generally it is recommended that we should not lose more than 2 pounds of fat a week for healthy weight loss though most people want to lose much more each week.
So... a non-menopausal woman needs to reduce her weekly calorie intake BY HALF to lose 2 pounds of fat a week i.e. eating only 1,000 calories a day to attain this loss. That is a huge reduction and so you can see how unrealistic it is to expect to lose more on an ongoing basis without pretty much starting yourself.
2. Look at your diet - I mean, really look at your diet and your portion control. A rainbow pate of food is highly recommended. Eating all the food groups, protein, fats, carbohydrates are important to have a balanced diet that provides you with the nutrients that you require. Importantly though, portion size is most key. Our plates tend to have gotten bigger, we heap food on to our plates and eat whatever is put in front of us. Bearing in mind the calorie intake above, those portions need to be controlled. Try mindful eating where you chew food for longer, you put your knife and fork down between mouthfuls. Perhaps talk to someone, this really can slow down how much you eat and let your brain recognise and send the ‘I’m full’ signals. Oh, and stop eating when you get that signal!
3. Think about exercising more. This could be walking, dancing, housework, going to the gym, taking the stairs instead of the lift. Little changes make a big difference, and your mental health will thank you for it too.
4. Water, water everywhere.... Keeping hydrated is so important for our body’s health. Sometimes we mistake being hungry for being thirsty so keep your water intake up – little and often throughout the day is best.
5. Stress!!!! Did you know that when you are stressed, your body doesn’t optimise food processing? In fact, what happens is that your body stores excess calories as fat so that they can be used when the fight or flight process kicks in. As we don’t run away from sabre tooth tigers any more (which is how our metabolism evolved) the fat gets converted and stays with us. So look at how you can ‘de-clutter’ your lifestyle. What can you do to outsource, stop or change some of things in your life that are causing you to feel anxious?
6. Seek support. There are lots of professionals out there that can help you on a one-to-one basis or perhaps a group program. We all work differently and finding what suits you best is key.
I was thrilled to receive a wonderful review from one of my clients recently who had worked with me where we fitted a hypnotic gastric band. We initially met because she was struggling with restless legs syndrome and wanted help. I wasn’t sure if hypnotherapy could give her any relief but we both agreed to give it a try and the outcome was very positive.
She then explained that she had tried all the diets going and just couldn’t lose weight. She was unhappy, feeling sluggish, miserable and generally fed up with her world. Lockdown was causing stress and anxiety and she felt ‘stuck’. We worked through the virtual gastric band sessions and since then she has worked slowly and steadily towards her goal and she continues to lose weight at a sensible pace which will hold her in good stead for the long term.
If you would like to know more about virtual gastric band or weight management sessions then I would love to hear from you to explore whether I may be able to offer he support and missing link that you need to get you on your own journey.
To book a free consultation CLICK HERE