Eat when you are not HUNGRY.
Eat when you are not ANGRY.
Eat when you are not LONELY.
Eat when you are not TIRED.
1. I don’t have to eat it just because its on my plate.This is a really powerful new thought and changes the mentality that many of us learnt as children that we have to eat every thing on our plate to get a reward of pudding. So be kind to yourself and develop this new thought.
2. BIG PORTIONS – BIG PEOPLE Small portions – small people.Now I am not totally sold on this, but I guess there is an element of truth in it. A big portion of healthy food which provides your daily requirements of nutrients could be right but a big portions of fast food on the other hand would create a bigger person.
3. What have I learned about my eating style today?This is a very powerful question to ask yourself to begin to know what works and what does not for. You can also learn your eating strength and weakness. The best way to understand your eating style is to prepare and eat your food consciously, another post we have done that can help you learn about your eating style called 'The Five Contemplations While Eating'
4. I can DO this just ONE more day.The theory on this thought goes something along the lines of, if I can do this for 1 day then I can do it for 1 more day. If I have done this for 2 days I can therefore do this for 2 more days.
Watch your Weight Loss Thoughts for they become your Weight Loss Words.
Watch your Weight Loss Words for they become your Weight Loss Actions.
Watch your Weight Loss Actions for they become your Weight Loss Habits.
Watch your Weight Loss Habits for they become your Weight Loss Character.
Watch your Weight Loss Character for they become your Weight Loss Destiny.
"I am not losing weight. I am getting rid of it. I have no intention of finding it again"
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During their experiments, the researchers placed a mirror in front of participants and found that those eating in front of a mirror consumed less food. The researchers believe that this is because seeing ourselves eat makes us more aware of our bodies and that we do not want to watch ourselves overeat.This is really interesting and was back by a nudging experiment which was shown on the BBC one show (I have looked to find it for you but can't find it at the moment) that had two bowls, one with fruit and one with chocolate. The first time the experiment was set up most people ate Chocolate. The second time they set up the experiment and a different group of people came to choose between the bowls more of them chose fruit. The only difference between the two set ups was on the second set up they had a mirror behind the bowls so the person choosing could see a reflection of themselves when selecting. When the experiment is repeated it gets the same results. Here is a slightly different method to encourage eating Fruit instead of Chocolate but you can get the idea from the video how similar it is.
Source - Huffington Post
"When you want to succeed as bad as you want to breather then you will be successful"
Eric Thomas
A hermit was meditating by a river when a young man interrupted him. "Master, I wish to become your disciple," said the man. "Why?" replied the hermit. The young man thought for a moment. "Because I want to find God."
The master jumped up, grabbed him by the scruff of his neck, dragged him into the river, and plunged his head under water. After holding him there for a minute, with him kicking and struggling to free himself, the master finally pulled him up out of the river. The young man coughed up water and gasped to get his breath. When he eventually quieted down, the master spoke. "Tell me, what did you want most of all when you were under water."
"Air!" answered the man.
"Very well," said the master. "Go home and come back to me when you want God as much as you just wanted air."
Source - rider.edu
In working with our students we have discovered that lasting success with any health-related goal—whether it’s to shake off a minor ailment or reduce the symptoms of a serious illness—can only happen when you condition your mind for 3 outcomes:
- Develop a deep desire for your goal.
- Whole-heartedly believe that this goal is possible.
- Fully expect this goal to happen.
We call this thought process Desire-Belief-Expectancy or D-B-E, and although it may sound simple on the surface, mastering it requires a significant level of control over your subconscious mind.
Source - Silva Method
"It's the repetition of affirmations that leads to belief. And once that belief becomes a deep conviction, things begin to happen."
Muhammad Ali Click to Tweet Quote
"Belief creates the actual fact."
William James Click to Tweet Quote
"When you believe a thing, believe in it all the way."
Walt Disney Click to Tweet Quote
"We are what we believe we are"
Benjamin N. Cardozo Click to Tweet Quote
"Whether you believe you can do a thing or not, you are right."
Henry Ford Click to Tweet Quote
"Man is what he believes"
Anton Chekov Click to Tweet Quote
"The outer conditions of a person's life will always be found to reflect their inner beliefs."
James Allen Click to Tweet Quote
"To believe in something and not to live it is dishonest"
Mahatma Gandhi Click to Tweet Quote
"One person with a belief is equal to ninety-nine who have only interests."
John Stuart Mill Click to Tweet Quote
"Your chances of success in any undertaking can always be measured by your belief in yourself."
Robert Collier Click to Tweet Quote
"Love means that you accept a person with all their failures, stupidities, ugly points, and nonetheless you see perfection in imperfection itself."
Zizek
"Love the person, Dislike the behavior"This quote is so powerful and I believe that you as a person is whole perfect and complete and can love and accept yourself in the fullest. And seeing as we spend 24 hours every day with our self loving and accepting our self exactly as we are makes sense.
"It makes everything in the fridge unappetizing because we unconsciously associate blue with moldy food"
Source - HowCast Video
"Red, Yellow and Orange stimulate the appetite"
Source - HowCast Video
"I had anxiety in my early 20s so it wasn't until I dealt with that that I could deal with these other issues,"
"I really don't think there's enough focus on the mental health aspects of it . . . I feel like obesity is a symptom of poor mental health. Most of us know which foods are bad for us, so ask yourself, 'Why am I making these choices?' "Like us, I hope you now see that by addressing the mind as your tool for weight loss you can help the body not only lose weight but also keep it off. Well done Kathleen, if you can do it so can others. It is just a case of coping you model. If any readers need extra support with this method please sign up to our eNewsletters or checkout Jon Gabriel who has had similar success using a similar method he calls The Gabriel Method.
Source - smh.com.au
“Never starving, never stuffed.”
Danielle Omar, MS, RD
“It doesn’t take willpower to lose weight for good, it takes good planning!”
Amy McCallister, RD
“Those who don’t TAKE time to eat healthy now, may have to MAKE time for an illness later.”
Janelle Dietze RD CSG LD
“Foods are not fattening.They may be high in calories but they are not fattening.Excess calories, above your daily maintenance requirements, are fattening.”
Lisa Stollman-Smouha, MA, RD, CDE, CDN
“Habits not diets.”
Sheryl Lozicki, RD, MBA
“Seek food rather than avoid it.”
Rebecca Wright, MS, RD, LD
“Hunger is not an emergency.”
Kathleen Searles, RD
“Your next meal is the best time to make a better choice.”
Danielle Omar, MS, RD
“Your body is your house and if you don’t take care of it, you have to leave.”
Tracy Owens, MPH, RD, CSSD, LDN
“What’s going to happen if you don’t change?”
Nikki Ver Steeg, RD
“Eat food that expires.”
Tina Marinaccio, MS, RD, CPT
“We don’t need to live to eat, but learn that we eat to live.”
David Talley, MS, RD, LDN
“There are no good and bad foods, only good and bad habits.”
Jennifer DeLuca MS, RD, LD
Think about what you’re putting into your body and how your body will use it.”
Julie Brake, MS, RD
Source foodconfidence.com
"You've got 3 choices in life: Give up, give in, or give it all you've got."
Click to tweet this quote
“Positive thinking will let you do everything better than negative thinking will.”
Zig Ziglar - Click to tweet this quote
“My life tomorrow will be the result of my attitudes and the choices I make today.”
Click to tweet this quote
“Discipline is remembering what you want.”
David Campbell - Click to tweet this quote
“We must be the change we wish to see in the world.”
Mahatma Gandhi - Click to tweet this quote
“Your body is capable of so much more than you give it credit for.”
Click to tweet this quote
"If not now, when?"
Click to tweet this quote
"Never forget why you are doing this"
Click to tweet this quote
“Your attitude determines your altitude!”
Denis Waitley - Click to tweet this quote
“If you change the way you look at things, the things you look at change.”
Wayne Dyer - Click to tweet this quote
1 Imagine yourself eating like you should be. The more you imagine it, the more likely it will become reality.Picturing the healthiest food and imagining eating it can have a positive effect on your body and mind and can encourage you to eat this food in real life.
2 Picture yourself thin. If you believe that you can and will be thin, then you give yourself the motivation and drive to actually make it happen.By imagining yourself going from you current weight to your ideal weight sends a great message to your body of your goal, you are then much more likely to achieve your desired weight.
3 Think about activities you’ll do when you’re thin. If you’re too overweight to do things you love right now, picture yourself doing those things as the new, thinner you.This is great forward planning and you could even start pacing yourself toward this activity.
4 Relax. You can’t take control over your thoughts and your mind if you’re stressed out and distracted. Simply relax and let go the problems of the day.One good way to do this is to imagine placing all your stresses on to flying saucer about to leave earth and never to return. Really imagine this scenario right the way through to it taking off and going out of sight.
5 Picture yourself wearing something you’ve always wanted to wear. A big reason many people want to lose weight is to fit into the clothes and style that they love and admire. Get a mental picture of how you’ll look sporting something you’ve always wanted to wear to give you some motivation.
6 Imagine that you love to exercise. Rely on the power of imagination to help give yourself the initiative you need to get fit and in shape.
7 Don’t let negative thoughts interfere. It’s easy to think negative thoughts about yourself when you’re tackling a big and difficult obstacle like losing weight, but you have to make sure to keep these kinds of thoughts out during your meditation. Replace them with happy, supportive ones instead.
8 Kick all unhealthy habits and foods out of visualization. Don’t let your mental fantasies include unhealthy foods and behaviors. You might really crave them but the purpose is to retrain your mind to let them go.
9 Breathe deeply and calm yourself. Once you’re calm, relaxed, and in control of your mind and body, you’ll be able to start thinking clearly about who and where you want to be.
Source - totallyzen.com
Fidget More
“You can add up a surprising number of calories simply by fidgeting -- toe tapping, knee bouncing, pencil thumping, etcetera,” says Michele Olson, Ph.D., professor of exercise physiology at Auburn University in Montgomery, Ala. Research from the Mayo Clinic shows that leaner people have trouble being still, and spend about two hours a day fidgeting and pacing. The number of calories you can burn with a fidgeting habit like that can equal around 350 extra calories burned a day, which is equivalent to a 3.5 mile jog -- minus the sweat, says Olson.
Source - ivillage.com
The main things wrong with most diets from our brain’s perspective are:
Unrealistic Expectations – for example, a diet might tell you that you can lose 20 pounds in two weeks.
Rigid Rules – for example, you might be told exactly what you can and cannot eat while on the diet.
Eliminate Foods – you might be told, for example, that you cannot eat carbohydrates, sweets, or your favorite foods.
Have Beginning and End – Why else would people say such things as, “I going to start a diet,” “I just went off my diet,” “I’m going to start a diet on Monday.”
The Brian Dislikes
Rigidity – such as rigid regulations about what we should eat and not eat, when we should eat, and how we should eat.
Deprivation – such as not being allowed to eat favorite foods
Feeling overwhelmed – such as when our goals seem too large to accomplish (e.g. the thought of having to lose 100 pounds as opposed to losing five pounds).
The Brian Likes
Flexibility – knowing that you can change things whenever you want; thinking of “striving” for something rather than “having to” accomplish it.
Praise – pointing out things done right rather than what has not been done right; being reinforced for effort as well as actions.
Small steps – breaking large goals into small steps and focusing only on each small step before going on to the next.
…just add in good stuff and eventually it will crowd out the bad stuff. It’s so simple and deactivates the mental neurosis we have about diets and what we have to eat.
Eat mindfully. Turn off the TV, put away the computer and mobile devices, even put away the book or newspaper. If you eat with any of these things (most people do), eating without them will seem boring. And yet, unless you do this, you are not truly appreciating your food. I like eating my oats (with nuts and berries — see my diet) mindfully, paying attention to each bite. It makes the food taste better, and I eat slowly and with gratefulness.
Leo Babauta
Wash your bowl. When you’re done eating, wash your dish immediately. Do it while paying full attention to your washing, to the water and suds.
Leo Babauta
Block one or more senses. Eat blindfolded, wear earplugs, shower with your eyes closed.
litemind.com
1. Think yourself out of bad habits. Bad habits with food don’t have to take down your weight loss goals. Instead, use the power of your mind to fight these bad habits. It will take some doing but you can overcome them.
2. Look at food differently. Food isn’t your enemy or your friend — it’s neutral. Learn to look at food as a source of nourishment rather than a reward or a way to deal with emotions.
3. Picture what food is doing for your body. When you look at what you’re eating, picture what that food can do for your body and how the nutrients will help you feel.
4. Allow yourself to eat when you’re hungry. Losing weight should never mean starving yourself. Listen to your body and feed yourself when your body tells you it’s hungry. Just make sure it’s actually hunger and not boredom or thirst you’re giving into. Likewise, stop eating when you are full.
5. Eat foods you crave. You can have foods you crave while you’re trying to lose weight if you can do so in moderation. Keeping things totally off limits could cause you to binge.
6. Be conscious. Always be aware of what you’re eating. Eating mindlessly while watching TV can lead to a lot of unwanted and unneeded calories.
Source - totallyzen.com
Moderation is the key to sustaining weight loss over the long term.
iVillage.com
1. Pick out a motivational photograph. Whether you want to look more like you did 20 years ago or have the physique of someone else you admire, choose a photograph you can look at when you’re struggling to help keep yourself motivated.
2. Set smaller daily goals. While your larger goals are important, focusing on smaller, individual goals will give you more of a sense of accomplishment and change your mindset on a daily basis.
3. Use support from friends. There are few things that can change how you feel about yourself and your progress like motivation from friends around you.
4. Reward yourself. When you’ve worked really hard for something it’s only fair to reward yourself. Give yourself an indulgence, though not a food-related one, that you’ve really been wanting.
5. Tell yourself you can do it. Change your mindset about weight loss by constantly reminding yourself that no matter how hard it is that you can and will do it.
6. Never stop thinking about your goals. Keeping your goals in mind throughout the day will help motivate you and keep you on the right track.
7. Surround yourself with good role models. You won’t do yourself any favors when you’re trying to lose weight if you surround yourself with people who practice bad habits and influence you to do so as well. Spend time with friends who motivate you to be healthy instead.
8. Have a mantra. Finding your own personal weight loss mantra can be a great way to help keep yourself positive and focused on your goals.
9. Look at the bright side. Setbacks don’t have to ruin your motivation for weight loss. Instead, think of them as a chance to work harder and prove your commitment to your goals.
10. Create a map to your health and happiness. Spending some time laying out your goals, collecting photos that motivate you, and planning out your steps along the way can help make process easier, more real and something you’re more motivated to do every day.
Studies show that we eat around 40 percent more when watching TV and we’re more likely to eat junk food while distracted.
iVillage.com
In one study participants were placed in different colored rooms to eat. In the blue-colored room they ate over 30 percent fewer calories. In another study blue food coloring was added to food and resulted in fewer calories consumed
FoodtrainerTM
"Ever wonder why McDonald’s color scheme is yellow and red? “We are naturally drawn to red, yellow and orange in our dining area or restaurants because psychologically it stimulates us to want to eat"
ivillage.com
