You are not fat

Such a great perspective to have and I love this statement made on tumblr it really made me think.

You are a soul. You are a mind.
You are not fat. You have fat.
You also have fingernails, but you aren't fingernails, are you?
You have hair, but you aren't hair, are you?
You have fat, but you are not fat.
You are beautiful.

This is really quite profound and is a very clever statement because it enables us to think of our weight loss in a new way.

Some of use have longer fingernails or more hair than others but we do not define ourselves or get in an emotional muddle over it, if the fingernails are too long we just cut them to our desired length. If we do not like our hair we change it to a style we like. These two brilliant examples of fingernails and hair do not define us, so why should we let fat do the same. If we are happy with our weight and feel we have enough fat great, if we have too much then lets remove in with a similar mindset to how we change the length of our nail and hair. No real emotional attachment, just do what is best for you.

You are amazing please do not define yourself by something you have too much or too little off, define yourself by your soul and your life purpose.

Best wishes
Mindful Mark

Eat Slowly

There really is something worth investigating about eating slowly, the naturally lightest person I know is also the slowest eater I know, he chews his food, putting his cutlery down to give him to time to savor the food.

The theory behind eating slow is that it gives the body time to deliver messages to the brain to state that you are full, it also gives you change to fully be aware of the food you are eating. You can then decide if it appropriate for you. Sometimes we eat food so quickly that we do not give ourselves time to realise if this is the correct food at the correct time for us.

If you would like to try this method why not use the suggested technique of chewing your food 20 times between each mouthful.

Please comment below or email us to let us know how you get on because along with eating consciously this method makes a huge difference to your weight loss.

Kind regards
Mindful Mark

Physical Hunger

The image above helps demonstrate the differences between to the two forms of hunger and by listening to our bodies we will be able to tell the two apart.

Physical Hunger

• Comes on gradually & can be postponed
• Can be satisfied with any type of food
• Once you're full you can stop eating
• Causes satisfaction, doesn't cause guilt

Emotional Hunger

• Comes on suddenly & feels urgent
• Causes specific craving, Pizza, chocolate, ice-cream etc
• Eat more than you normally would. Feel uncomfortably full
• Leaves you feeling guilty & cross with yourself

These are fantastic signs to look out for to help you clarify which type of hunger you are responding to. A really great tip is to only eat when we are physically hungry and register our self on the hunger scale between 3 and 7. Learn more about the hunger scale.

Paul McKenna in his book 'Hypnotic Gastric Band' has developed an visualisation exercise to help you re-tune you mind to recognise physical hunger:

1. Think of a time when you were really, really hungry - so hungry you felt faint and even a crust of stale bread would have tasted delicious. Remember that.
2. Now think of a time when you were absolutely stuffed - when you'd feasted and eaten so much you were in pain, even nauseous. remmember that.
3. Do this several times so you emphasize the difference between starving and stuffed.
4. OK, now relax. Those two feelings are the extremes. You never have to feel either of those awful feeling again. you never have o be hungry and you never need to feel that full.

A brilliant mindfulness exercise there from Paul McKenna, if you liked it I can only recommend you purchase his books 'Hypnotic Gastric Band' and 'I Can Make You Thin' because they are full of useful techniques and philosophies that will help you lose weight.

Kind regards
Mindful Mark

5 Questions to Ask Yourself

I found these 5 questions to ask yourself before you eat on mizfits and they really do make you think.

1. Am I dehydrated?
2. Am I trying to overcome emotions with food?
3. Am I physically exhausted?
4. Am I eating to be polite?
5. Do I need to sustain my body?

These are really useful questions because if you are dehydrated drink water before eating anything, if it is emotional consumption deal with the emotions first, if you are tired do you need food or sleep is the decision to make, if it is to be polite you have to make a difficult decision to follow your path or please someone else. Finally question 5 is the crux of why we eat and perhaps the only reason we should eat and that is it going to help me live longer and healthier?

Take and I hope you found this post helpful.
Mindful Mark

Simple Weight Loss Choice

Apart from Shawshank Redemption being my favourite film this key message in the film is very strong and poignant to weight loss.

Why I hear you ask, because some food we put in our body are helping shorten our life and others are helping extend it. the ones which help extend it are obvious and healthy for us. Now I am not saying healthy food will help us live for ever, however what I am saying is healthy food increases our chances of living longer and there for spending more time with those we love. A side effect of eating healthy is weight loss. So what is it going to be when you choose your next meal...

"I guess it comes down to simple choice, really.
Get busy living, or get busy dying."

Remember that food is our fuel so putting the best in keeps the machine (body) running to optimum level for longer, just like any machinery that is well maintained is generally going to last longer than one which is not.

I would love to hear your comments on this post.

Take cake
Mindful Mark

Zen Weight Loss Tips - Part 3

Welcome the third part of Zen Weight Loss Tips we hope you are find this series of post helpful.

This section focuses on Healthy eating.

Water water water. It kick-starts your metabolism. Stop drinking soda.

This is such great advice, I think I read somewhere that we are made up of 90% water so drinking it can only be a good thing. Also check out this post which explains what fizzy drinks does to your body it may stop you drinking them, like it did me.

Be mindful of what you are eating. Keep a food journal or diary. Seeing it in writing always gives it weight and helps reveal patterns or triggers.

Eating consciously is a fantastic way to lose weight, with no distractions you can listen to when you are full. Learn how to eat consciously from this post.

 Eat mostly raw fruits, veggies and nuts.

Such a great tip which we at Mind Body Weight Loss love and have a post called 'Eat Less CRAP, Eat More FOOD' which explains more

Cut out sugar.

In the documentary 'Hungry for Change' sugar was compared to cocaine because the sugar plant like the coca plant is good for you. It is just the refining of both products which make them harmful to us as living beings.  Also check out the post title 'Sugar and Obesity' which also has an interesting excerpt from a radio show which explain Sugar and its effect on your body further.

Positive change is easier than negative change. Instead of thinking of foods that are “bad” and that you feel like you need to cut out, think about all the new recipes and foods you will get to try if you start experimenting with more vegetables, more beans, more spices, etc.

Positive change is so much better which why like the Zen Weight Loss Tip above we feel that adding and focusing on healthier foods is a much better way to lose weight. As this blog post called 'Best Weight Loss Tip, Ever! ' helps demonstrate.

If you would like to learn more you can check out the other parts in this series:
Zen Weight Loss Tips - Part 1
Zen Weight Loss Tips - Part 2
Zen Weight Loss Tips - Part 4

Take care and speak soon.
Mindful Mark

Mind Body Weight Loss Tips

Always stop eating while you’re still a little hungry to make sure you don’t stuff yourself.

Learn to tell physical hunger from emotional hunger to help you eat only when you’re really hungry.

Don’t compare yourself to other people. Some people lose weight faster than others. Your only competition is with yourself.

Don’t starve yourself as this can have a bad effect on your metabolism.

Don’t eat in front of the TV. This is mindless eating and you will never be aware of how much you really eat.

Don’t eat when you’re stressed out or bored. It can lead to overeating.

Eat fresh food, not processed or pre-made dishes.

Exercise the Hara Hachi Bu principle and never eat until you’re totally full. Always eat until you’re about 80% full.

This list, are in our opinion at Mind Body Weight Loss, the best from along list of 70 other weight loss tips but as you can see above we do believe that getting your mind in shape is the best way to get your body in shape too. So please explore the links within the list above to learn more.

Kind regards
Mindful Mark

Good Food to Eat for Weight Loss

Michael Pollan the author of Food Rules has some fantastic tips for Good Food to Eat for Weight Loss, some of which I am going share with you below:

"Don't eat anything your great-grandmother wouldn't recognize as food."
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"Avoid food products containing ingredients that no ordinary human would keep in the pantry."
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"Avoid food products that contain more than five ingredients."
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"Avoid foods you see advertised on television."
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"Eat only foods that will eventually rot."
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All of his points are best summed in Michaels most famous tip :

"Eat food. Not too much. Mostly plants."
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If you would like to learn more about each of these tips please check out the amazing book called 'Food Rules'. It will really make you think and can make a fantastic different to your health and as a result your weight.

Take care and speak soon.

Can Do Craig

Emotions and Weight Loss

An interesting study asked Psychologists the biggest issue that stops people losing weight. The most popular answer was emotions.

emotions play a central role and may be the primary obstacle to weight loss.
Have you ever felt guilty after eating a cookie and then decided to eat the whole box, since you’d already blown your diet? Have you felt low and skipped exercise? Then you’ve experienced emotions interfering with your weight loss.
Source - psych central

So dealing with our mind is the key to weight loss and guilt seems be the key emotion we have to deal with. A post we did a little while back helps with this, it is called - Guilt and Weight Loss.

So lets get our mind in gear to lose weight - you can start with this free eReport about emotions from a guy who lost over 220lbs!

You can also sign up for our eNewletter or read post on this blog or visit our website for more information.

Speak soon

Mindful Mark

H.A.L.T Technique for Weight Loss

This H.A.L.T technique for weight loss provides a fantastic structure of how to listen to your body prior to eating.



Listen to the audio above to learn more about this technique and how it can help you lose weight and keep it off. Alternatively you can read the transcript on our MindBodyWeightLoss.info website

The basic premise of H.A.L.T is:

Eat when you are not HUNGRY.

Eat when you are not ANGRY.

Eat when you are not LONELY.

Eat when you are not TIRED. 

By managing your H.A.L.T you can understand what triggers you to eat more or eat unhealthily.

Kind regards

Mindful Mark

Mindful Eating

We love the plate graphic to help demonstrate mindful eating for weight loss and just had to share it with you.

It breaks down Mindful or Conscious eating in to 5 sections:

1. Savoring - Enjoying each aspect of the food
2. Not Judging the food or yourself
3. Being in the moment, no distractions
4. Observing and listening to your body
5. Being fully aware of the process of preparing and eating your food

This is a great graphic and is really helpful, it was created by Susan Albers the author of the book called "Eating Mindfully: How to End Mindless Eating and Enjoy a Balanced Relationship with Food"

Take care and speak soon

Can Do Craig

Mindful Weight Loss Tips

Mindfulness is fantastic ways to enjoy life in the moment and extend can help you lose weight here are some tips I have found recently which I would like to share with you:

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

As you know we at Mind Body Weight Loss we love mindful and conscious eating and I love the way it is explained in the above quote.

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

This extends upon the mindful eating and can continue in to the washing up, the process of mindfulness can also take place in the purchasing and preparing of the food with thanks for the people who worked to get the food to you.

Block one or more senses. Eat blindfolded, wear earplugs, shower with your eyes closed.
litemind.com

This one sounds like a different way to fully to experience the food you are eating because when one sense is muted the other become more aware and can raise your mindfulness consciousness of the food you are eating.

Mind Techniques for Weight Loss - Part 4

These Mind Techniques for Weight Loss look at food and our relationship to it.

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.

The best two ways we can think of to help you out of bad habits are: 1 - Positive affirmations and 2 - Start adding more good habits whilst doing the bad habit until the bad is overpowered by the good habit.

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.

Probably best summed up as 'Eat to Live' rather than 'Live to Eat', we can see food as our friend because without food and nutrients we will die. So even unhealthy food will keep us alive longer than no food at all. Though unhealthy food will not keep you alive as long as healthy food.

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.

Good point imagine and expect the food you are eating will benefit you in the way it suggests. (Please note if it does not suggest health benefits then the food probably does not have any.

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.

Listen to your body and know the difference between hunger and emotions. Your body communicates to you, if you listen it will guide you in the best direction for the healthiest life. Let me extend on a couple of examples which back this up. When pregnant women get odd cravings the food they crave normally contain the nutrients they are lacking. The next example is of a friend who has low iron, when she craves spinach and chocolate (both high in iron), she checks her iron levels, every time check get this craving she now knows because she listens. So listen to your body, it will guide you.

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.

Point 4 is similar to 5, however this point does highlight that totally avoiding things you like is the wrong way to go because you and your mind will focus on it more.

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

We at Mind Body Weight Loss love the concept of mindful or conscious eating it just makes so much sense to focus on and appreciate your food. Two Posts we have done on this recently are: 'How to Eat Consciously' and 'The Five Contemplations While Eating'.

If you have not already done so, please sign up to eNewsletter for some fantastic Free Weight Loss Goodies, Information, Advice and Tips.

Read more in this series:
Mind Techniques for Weight Loss - Part 1
Mind Techniques for Weight Loss - Part 2
Mind Techniques for Weight Loss - Part 3

Golden Weight Loss Rules from Paul McKenna

These Golden Weight Loss Rules from Paul McKenna are great, you can hear what we at Mind Body Weight Loss have to say about these 4 rules below.



Or read the transcript for the above audio at our website.

Paul McKenna is an expert on Weight Loss and has developed these 4 Weight Loss Rules:

GOLDEN RULE 1: When you are hungry, EAT!

GOLDEN RULE 2: Eat what you want, not what you think you should.

GOLDEN RULE 3: Whenever you eat, do it CONSCIOUSLY.

GOLDEN RULE 4: When you THINK you are full, STOP eating!

As I am sure you are aware some of the above weight loss rule are think that we have talked about at Mind Body Weight Loss for some time, especially the Consciously Eating and Listening to you body to stop eating when you are full, however it is always good to see that they are carried and recognised by other experts in the Weight Loss field.

Paul McKenna is British Hypnotherapist who is passionate about helping people. He has written two book on the topic of weight loss "I can make you thin" and "Hypnotic Gastric Band" both books are extremely interesting and powerful helping change the way we think about losing weight.

Mind Techniques for Weight Loss - Part 1

We love these mind techniques for weight loss below and they are a great way to help you lose weight and keep it off, why not check them out and give them a go?

1. Be patient. Losing weight in any kind of healthy way is going to take time. Give yourself a break and relax, and the weight will come off.

Be patient and kind to yourself you deserve it as much as anyone else.

2. Don’t stress. Stressing about weight loss will likely only make it harder to lose.

This is very true. We recently found an interesting article that demonstrates a way we can change our language to reduce stress. Have a look and let is know how it works for you.

3. Be realistic Setting unrealistic goals for your weight loss isn’t healthy for your body or mind. Get your mind set on more realistic accomplishments and you’ll be happier and healthier.

We hear that any goal set should be smart - Specific, Measurable, Achievable, Realistic & Time Based.

4. Create a routine. Success with any weight loss program requires creating a routine and sticking to it in what you eat, when you work out and how you think about your progress.

They say it take 28 days to get in a routine after that it starts to become a habit. 1 month of conscious effort is required.

5. Listen to your body. It will tell you when you aren’t eating enough, you’re eating too much, or you’re pushing yourself too hard.

As we say about mindful and conscious eating, listen to your body to tell you when you are full or are hungry as it already knows the answers, but if you are distracted or stress it can be hard to hear its messages.

6. Use your imagination. Our imaginations are powerful things and you can use yours to picture your body and your life the way you really want it to be.

There is evidence to show that our bodies do not know the difference between what is imagined and what is real, it reacts the same to the action as it does to imagining the action.

7. Take it slow. You cannot expect to change your mindset or your body overnight. Take the process slow and steady for the best results.

We have all heard of quick change, but does it last? We at Mind Body Weight Loss feel that weight loss should be done once and not over and over. If this means losing weight at a slower pace but keeping it off forever that must be worth it.

8. Be honest with yourself. Being honest might be more difficult or more painful, but you cannot move forward in changing your body or how you think about it without facing some hard truths about yourself.

I always say to myself that honesty sets you free, it also gives an acceptance of exactly where you are in your life from which you will then have a solid foundation to build. It is much easier to build from a solid platform than it is from a soft sandy one. Honesty and acceptance gives us that solidity.

9. Find out what you truly want. The reality is that you might not be ready to lose weight or commit yourself to the work that it takes. Find out what you truly want in your life. Knowing that you really, really want to lose weight can be a huge factor in motivating you. Source - totallyzen.com

Knowing ones purpose is the key to a happy fulling life. Why not try a visualization of your life 10 years from now, imagine what you would like it to be like. Everything exactly how you want it. This will help show you where you want to go. Also you could read the book "Man's search for meaning" by Viktor Frankl who was a in a concentration camp and found that developing a purpose is what allow us to be happy and move forward with our life.

 We hope you found this post helpful and interesting, if so please sign up for our eNewsletter to receive lots of Weight Loss goodies as well as information, tips, techniques and offers.

Read more in this series:
Mind Techniques for Weight Loss - Part 2
Mind Techniques for Weight Loss - Part 3
Mind Techniques for Weight Loss - Part 4

Ask One Question to Lose Weight

Really? All I need to do is 'Ask One Question to Lose Weight'? I can understand the skepticism, however the further you look in to one persons story you can see that it really worked for him.

William Pratt had always struggled with his weight since he was a child, as an adult he weighed up to 30+ stones (424 lbs). When his dad passed he put on 100lbs and got very depressed, his wife encouraged him to see a therapist, which he did.

However it was not until his doctor asked him this question that everything started to open up for William.

"Tell me the one secret that you had never wanted anyone to know"

Now of course we don't need anyone to actually tell us this information, it is a question that perhaps you should ask yourself and answer it honestly.

It took William a couple of weeks to openly answer it, in the post he sent to the Huffington Post he explains his secret was that he was gay. From that point on he could start dealing with alot other emotional issues which he had and once he had done that the weight its self just started to fall off.

The reason he may have lost his weight after dealing with his emotional issues could be that emotional feelings and hunger are all experienced in the gut and can be difficult to distinguish apart. Once the emotions have been explored it is easier to recognize hunger and as such eat when hungry and not for emotional reasons.

A point a clarity here is that not everyone will have a big secret from their past that they need to get of their chest. However it is a good question perhaps to ask yourself to see if it takes you on a journey of fulfillment like it did for William.