Take Control of Your Weight Loss

I love this quote because it encourages us to take total ownership of all we do to gain the best weight loss results. By realizing that nobody other than ourself can make the changes in our life empowers us to make everything happen.

"Today is my tomorrow.
It's up to me to shape it, to take control and seize every opportunity.
The power is in the choices I make each day.
I eat well, i live well.
I shape me."

Friday Weight Loss Affirmation

Say this to yourself over and over as an affirmation today and see how you feel at the end of the day.

It doesn't matter if you say it out loud or if you say it in your head, just say t over and over to get yourself in the correct mindset to lose weight.

"Today I will do my best!

Today, I will try my best to make choices that are healthy and make me feel good.

Today, I'll work on my goal!"

Happy Fantastic Friday To You All!

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

Just keep moving

This piece of weight loss advice comes from a genius, Albert Einstein stated:

"Life is like riding a bicycle.
To keep your balance you must keep moving."

This is genius advice because it doesn't matter if your are moving at the speed of a Tour de France professional cyclist or the speed of pensioner cycling to the shop, either way you are moving forward towards your weight loss goal. And if you are moving forward toward your goal you will in time reach it, be it the end of the race, back home putting the shopping away or your ideal weight you have to just keep moving toward it.

Amazing things happen when you just keep moving! So do just one thing each day which is a positive move toward your weight loss goal and in the end those little changes will make a big difference.

If you would like support to start your movement toward your ideal weight please get our 3 FREE eBooks and our informative eNewsletter.

Kind regards
Mindful Mark

Hunger Scale

The hunger scale can help you learn to listen to your body and its messages. The body know what it needs to be healthy we just need to listen and not be distracted. The hunger scale is a great way to start listening to your body.

You can listen to the audio above or read the transcript on our website.

If you like what you hear you can listen to many more weight loss audio file on our SoundCloud page.

Don't Wait, Be Proud

Each journey starts with a single step so be proud of each step you take toward your weight loss goal.

"Don't wait until you reach your goal to be proud of yourself.
Be proud of each step you take toward reaching that goal."

So today let make a little step in the right direction and keep take lots of little steps until we reach our goals. Put all your focus on your daily small step and do it to the best of your ability and do this every day and all of a sudden you will be at your weight loss goal.

The best example of this is from tennis, each player are told to focus 100% on winning each point. Do this and each game, set and match will take care of themselves. It is so true, the good player don't get distracted by the bigger picture they just concentrate on what they can do here and now and let every thing else take care of it's self from this point of power.

One thing you could do from your point of power is get our 3 FREE ebooks and our eNewsletters

Take care
Mindful Mark

Make That Change

This quote is really quite empowering because it tells us that we have the power to make any changes we wish to improve our look.

"If you keep doing what you've always been doing
You're going to keep looking how you been looking"

 It also reminds me of lines from the Michael Jackson 'Man in the Mirror' song:

"I'm Gonna Make A Change,
For Once In My Life
It's Gonna Feel Real Good,
Gonna Make A Difference
Gonna Make It Right . . ."

and

"I'm Starting With The Man In The Mirror
I'm Asking Him To Change His Ways
And No Message Could Have Been Any Clearer
If You Wanna Make The World A Better Place
Take A Look At Yourself, And
Then Make A Change"

By taking the responsibility to change youself for the better you also make the world as a whole better too, because if you are happier with yourself the world as a whole is a happier place too. This is how much power we each have as individuals. So make that change!

Take care and speak soon
Mindful Mark

Be Brave and Make Some Changes

Making changes can be scary because we are in a rut and use to our current routine and lifestyle. It can take bravery to make a change. By recognising what life will be like if you did not make the change compared to your life if you did is a great way to get you motivated to take the required action.

A quote from the film 'We Bought a Zoo' helps come up with a solution for us to be brave enough to change and make difference to our lifes:

"You know, sometimes all you need is twenty seconds of insane courage. Just literally twenty seconds of just embarrassing bravery, and I promise you something great will come of it."
Source - moviequotesandmore.com

This advice helped his son in the movie ask a girl out because 20 seconds of bravery is achievable to make that change. The choice of having a better lifestyle for himself was worth that 20 seconds of insane bravery.

This is all you need to get started on your weight loss journey too. 20 seconds of courage and the changes have started.

We, at Mind Body Weight Loss, will be here to support you in any way we can, with regular updates, tips, advice, product suggestions and eNewsletters.

Take care and speak soon
Mindful Mark

Correct Your Mind

What a lovely quote by Lao Tzu, it really does show that proper planning and structure of your mind can help you achieve your goals, for me this was extended upon by something Gandhi said:

"Carefully watch your thoughts, for they become your words.
Manage and watch your words, for they will become your actions.
Consider and judge your actions, for they have become your habits.
Acknowledge and watch your habits, for they shall become your values.
Understand and embrace your values, for they become your destiny.”

So very poignant and show how we can achieve anything just carefully watching our thoughts and correcting our minds.

We at Mind Body Weight Loss believe that everything starts from the mind which is why we share lots of tips, information an product information to help you get correct your mind to give you the best change of achieving your weight loss goals.

Take care
Mindful Mark

Weight Loss Begins in Your Head

It is clear that any change that we action in our body start from our head, it starts with a thought which, turns into words, behaviour, actions and beliefs. Weight Loss is no different what you think at the start ripples through to your final results so when I found an amazing article on topendsports.com that shared an amazing 9 exercises for you to use to get your head in gear I had to share it with you.

The nine exercises are:

1. Self Examination
2. You can be what you want to be
3. Keep a journal of your daily successes
4. Go easy on yourself, you are beautiful work in progress
5. Forget about the past
6. Resolve to change today
7. Write a plan for your life
8. Carry affirmation cards about yourself
9. Change your eating habits

You can see read more about these exercises here. They look fantastic to use and I would love to hear how you get on and which ones you found most helpful.

Take care and speak soon
Mindful Mark

Never Give Up on Your Weight Loss Goals

I have to say I absolutely love this little quote, it is humorous and make you thinking about over coming any little setbacks or bumps in the road.

As I have said before in some forms Buddhism they do not recognize the concept of word guilt, so there is no point in feeling guilty or negative about a setback or to overreact by 'slashing the other three tires' all we can do is in this moment pledge to do what is best for us in this moment to make our goal a reality.

Kind regards
Mindful Mark

50 Snacking Alternatives to Try

Distraction is a great way to get yourself through snacking cravings and this Mind Body Weight Loss audio file shares an amazing 50 alternatives for you to try instead of snacking.

We have lots of other interesting audio files for you to listen to at the Mind Body Weight Loss SoundCloud page

The Power of Imagination for Weight Loss

This quote by Albert Einstein helps demonstrates the power of imagination and this post will share why I believe it can help with your weight loss:

"Imagination is more important than knowledge.
For Knowledge is limited to all we know and understand,
while imagination embraces the entire world,
and all there ever will be to know and understand."

How I  interpret this quote is that our imagination includes all the knowledge we already know but is also open to receiving new and wonderful ideas created by your mind in visualization or meditation. With this in mind, excuse the pun, you can see how the day before yesterdays post called 'The Importance of The Mind For Weight Loss' links in with this because if you think something there is a big chance you will talk about it and behave in that way and make the new ideas from your imagination a key part of your weight loss.

If you would like to get started why not try this visualization or learn more about the strengths of visualization and your imagination.

Speak soon and take care
Mindful Mark

The Code for Your Weight Loss

Have a look at this video below and see if it resonates with you and if it does why not learn more.



Find out more

The Importance of the Mind For Weight Loss

We at Mind Body Weight Loss love how the power of the mind helps people lose weight and this quote helps explain why:

"The body achieves what the mind believes"

The basic say to me that everything comes from a thought, before we do anything and I mean anything it is processed in the brain, either consciously or unconsciously but it is processed in the mind first. So if we control our thoughts to be those that will help us lose weight our words, behaviour and actions will then follow on from these thoughts and create our desired outcomes. This is why the mind is so powerful and why Jose Silva believed that for any meaningful change to occur we need desire, belief and an expectance that it will happen.

We, at Mind Body Weight Loss, are here to help you achieve the correct mindset for you to achieve your weight loss goals. We do this with regular posts with tips, advice and motivation. We also have 3 really helpful FREE ebooks cram packed with information, and on top of this to help you achieve the strongest beliefs to aid your weight loss we have regular eNewsletter updates for you.

So let get the weight loss mind activated and get start losing weight!

Kind regards
Mindful Mark

Genius Idea for Fitness Weight Loss.

Who ever thought of this is nothing short of a genius because it changes the attitude to fitness by focus on saving money and it feels we are getting something for free when actually what we a train ride and a healthier body.

I wonder if this idea can be extended in any other ways. If you can think of any please comment below.

Start Where You Are

This post is similar to the theme of yesterdays in that just control, do and use what you can to make your weight loss method as effective as possible. The quote suggests:

Start where you are.
Use what you have.
Do what you want.

So lets break this down line by line:

Start where you are - means to me that in this moment right now with everything the way it is the best time to start losing weight and taking control of your life is definitely now.

Use what you have - translates as find your strength and working them to get the best outcomes, it could also mean getting the most out your knowledge, support groups, shop and food.

Do what you can - With the knowledge you have what can you do to make this happen with full desire, belief and expectancy it is going to happen. You can also look at lots of different method to help you lose weight like The Gabriel Method, Weight Loss Attitude, Fat Loss Code, The Silva Method for Weight Loss, Hypnosis for weight loss and Program yourself thin to name a few.

So lets get started, both Can Do Craig and I here to help support you to lose weight in every way we can. You can also get our free eBooks and sign up for our eNewsletter here.

Take care and speak soon
Mindful Mark

Control the Controllables

Control the Controllables is an important life lesson because it includes accepting certain truths, like we can only control so much of what goes on around us. The crux here is that the things we can control can make a huge difference to our lives, so it make sense to only focus on those things.

Here are some questions to make you think about what you can and can not control:

• Can you control the quality of the food your eat?
• Can you control where you eat your food?
• Can you control how much you eat?
• Can you control your emotions?
• Can you control your hunger?
• Can you control the weather?
• Can you control your family and friends?

As you may guess I think most people can control the top five where as the last two you most probably can not control totally, however the weather you can prepare properly for the event nd family and friends you can at least influence.

For example you can influence what others may buy when they go shopping, or you may influence the choice of the restaurant.

Gerry Pritchard The Mental Coach at the New York Red Bulls explains his understanding of control the controllables in relation to soccer. It is really interesting and can be equally applied to weight loss



The part which jumped out at me in the video is the acronym of E.A.R to describe what you need to control the controllables and they are: Effort, Attitude and Response.

So this all comes down to a weight loss attitude of focusing first on the things you can control, then on the ones you can influence and the rest which can't just ignore, prepare for in advance or stay as far away from as you can.

Why not make a list of the things you can control, the things you can not and the thing you can influence.

I hope you found this helpful.

Take care and control those controllables.

Change Your Thoughts

Today I would like to share with an amazing quot by Norman Vincent Peale the author of The Power of Positive Thinking.

"Change your thoughts and you change your world."

 Think about it for second, if you change what you think about, you change what you say, if you change what say you are much more likely to change your actions and behaviour you are most definatly going to be in a different place than if you had not changed your thoughts. So I for one am a great believer in this quote.

Why not watch and listen to your thoughts today and if you have one that you do not think is going to create the weight loss world you want. Realise that in that moment you have the power to change it to a thought that will create the world you do want.

Start Today

It is so true isn't it that if you look back and think where you would be today if you started living healthy one year ago.

So why not visualize yourself in a years time and think about how you will look and feel.

Then in a years time you can be amazed at how you have actually made your visualization a reality just like many others before you.

Take care and speak soon.
Mindful Mark

Visualization for Weight Loss

Jon Gabriel shares what Arnold Schwarzenegger, Albert Einstein, Michael Jordan and Oprah winfrey all have in common, and guess what it can help you lose weight too.

Learn more about this with the The Gabriel Method.

It's Not a Diet

This quote seems to wrap up an overall theme for this week and that is being healthy and seeing food as a fuel, your body as a machine and to put the best fuel in your body to operate and live as long as possible. I guess it is also called a healthier lifestyle which has the side effect of weight loss.

I hope this has helped and if you want more information on how to gain a healthier lifestyle why not checkout the 'Best Weight Loss Tip Ever' post we did a little while back.

Take care and speak soon
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

You Feel What You eat

This is the whole purpose of eating, is stay alive as long as possible in a happy and healthy way so we can spend time with the one we love. A side effect of eating well and clean is that we will operate at optimum weight, so weight loss would be fixed as a by product of eating healthy.

Eat Crap = Feel Like Crap
Eat Nothing = Feel Like Nothing
Eat Healthy = Feel Helathy
Eat Well = Being Well

Is how I would change the quote because we have the power in this moment to choose what to put in our mouth to make us feel like either, Crap, Nothing, Healthy or Well. In this moment what are you going to choose?

Take care and speak soon
Mindful Mark

Clean Eating

So what is clean eating?
A lifestyle centered around eating mainly unprocessed foods, fresh fruits and vegetables, lean meats and wholes grains.

So what should you eat?
All fresh fruits and vegetables, organic lean meats (like Beef, turkey, chicken, salmon etc.), nuts, natural nut butters, greek yoghurt, whole wheat bread, tortillas and pasta, whole grains(quinoa, brown and wild rice, etc.), rolled oats, hummus, omega-3, enriched eggs, almond or soya milk, coffee, tea, water.

What should you avoid?
Soda and other sugary drinks, fast food, fried foods, white bread, pasta and rice, foods with added preservatives, dried fruits, choose fresh fruits and vegetables over canned ones, products labeled 'reduced fat' or 'low fat', chips, juice, candy bars and cereal.

The 80/20 Rule
Eat healthy, whole and minimally processed foods 80% of the time, indulge 20% of the time!

This advice comes from healthy-craving but is quite a comprehensive list to help you shoul you want to follow the best weight loss tip ever from David Wolfe which is to add healthy foods into your diet and gradually sideline the unhealthy foods.

If you would like to learn why we should avoid the foods in the list you can checkout our review of the documentary 'Hungry for Change'

Take care and speak soon.
Mindful Mark

Water and Weight Loss

You may be surprised just how helpful water can be at helping you lose weight.

If you would like to learn more please listen to the audio of visit our website for the audio transcript and more information about Mind Body Weight Loss.

Weight Loss Attitude is Everything

Learn more about The Weight Loss Attitude and find out how you, like many others, can lose weight too.
Think about this for a moment…

If losing weight and getting the body you’ve always wanted was as simple as following a diet and doing a bunch of exercise, we wouldn’t have so many people constantly fighting a losing battle with their weight.

Recent social studies show that 76% of women would like to lose some weight at any given moment. If it was just down to diet and exercise, that percentage would NOT be anywhere near as high.

Given that you’re reading this today, I should imagine you probably want to lose weight.

Weight Loss Now

This quote help demonstrate the 'Weight Loss Now' mentality I was discussing in a earlier post called 'The Power of Now for Weight Loss' because your point of power is always this moment right here, right now. You can create any life you want from one of billions of options open to you. If you want the future to be a certain way you can start behaving in certain way right now to make that future a reality. For me this is so powerful, especially for weight loss.

Lets read the quote again to cement this idea:

"If you start now
you'll start seeing results
one day earlier
than if you wait until tomorrow
Start Today!"

We can do whatever we want from NOW on, so what life do you want create for yourself, your choice, your life.

Kind regards
Mindful Mark