In this article I will share what has worked for clients who have achieved their ideal weight. We will address together: your relationship with food, self-nurturing, emotional eating and how to stop sugar cravings.
* By achieve your ideal weight, that means, whatever feels like the right, natural weight for you, not a social label created by someone else.
Article updated 19/02/2021.
The clients I see for weight loss, do eat healthily however it is the additional food that can be the problem. Let’s discuss together a food plan that works and does not require using willpower.
The food game is a long term one – that can look after physical health, sleep and energy.
If your current diet involves using lots of willpower, then adjustment is probably needed. You want a food plan that is effective and also, not restrictive. A food plan need not feel like a diet at all, it can be satisfying and have flexibility.
Here are 8 principles that will help achieve an ideal weight.
1. Avoiding Emotional Eating
To move away from emotional/comfort food eating, consider what you are actually looking for. Are you trying to reduce stress? Relieve boredom? Feel fulfilled? Reward yourself? Do you use food when upset or emotional?
Whether it be for one of these reasons or something else, start to isolate what you are really looking for from food and alternatives that satisfy. Using food or alcohol to distract from emotion, should never be a first or only option.
2. Good Quality Food
The nutritional advice I give to all clients is to eat more real foods and eat less processed. Eat foods that have one ingredient; fish, fruit, vegetables, legumes, beans, nuts, seeds, eggs and rice. Combine these real foods (single ingredient foods) together.
If a meal comes from a packet, it may be processed. If it has an ingredient list, it has probably been altered in some way and is not compatible with the human body. Where possible, avoid heavily processed bread, dairy and sugars.
3. Eating Breakfast Daily
Eating breakfast is in the top 3 things you can do to aid in weight loss, balancing emotions and sleep. It is ideal to have your first meal within 1 hour of waking, it has a stimulating effect on the metabolism. Combine this, with drinking water and it will serve you well.
When you skip breakfast, you can get overly hungry by the end of the day. That is when you have a dinner that is too big and crave sweets. It is better to have 3-4 small, proper meals per day, than to snack and have a big meal too close to sleep.
4. Correct Portion Size
There are things you can do to beat overeating and sugar cravings. Start your day with breakfast and having regular meals throughout the day. 80% of the clients I see have irregular meal times.
To achieve your ideal weight, be consistent with food portions and the times you eat.
Using smaller bowls and plates can be a great psychological tool, to stop overeating. By using a small food plate, you feel full sooner, because everything in front of you is finished.
5. Water
Often times when you are ‘hungry’, it is actually the signal for ‘thirst’. The part of the brain where we receive food cravings, is also close to the part where we receive a signal for water.
Drinking an adequate amount water tunes your body to eat correctly and at the right times. Take a water bottle with you, everywhere you go.
6. Effective Body Movement
Some out on the running paths, don’t look like they need to be there. They are already appear in shape. Why do they still exercise? It’s because the habits that get you there, are also the habits that keep you there. Make exercise a permanent, fun addition to your lifestyle.
Choosing exercise you like is important. You probably know what type of body movement you prefer and whether you like doing it alone or with a friend. It’s not meant to be a war. Do what you love. Release all the shoulds and obligations.
Dance, hot yoga, swimming, personal training, gym, jogging, walk the dog with your kids, the beach. What type do you love?
7. Eating Consciously
It is wise to eat slowly and consciously. This means eating distraction free and having awareness of your emotional state.
Have lunch away from your desk and the TV. Put your full attention on the food. You may find it more satisfying to eat healthy food, by giving it the time and respect it deserves.
8. Chromium and Magnesium
To reduce sugar cravings make sure you get enough of the vitamins Chromium and Magnesium. A sugar craving is often a signal you are low in these vitamins. Peppermint based essential oils, tea and toothpaste all assist with unwanted cravings.
Client 1. Was having 1L of Pepsi and 1L of orange juice every day. Upon taking Chromium and Magnesium, this was reduced to one glass of Pepsi in just 24 hours and unneeded snacked ceased.
Client 2. Had a problem with sugar cravings. After one week taking these vitamins, she now experiences no sugar cravings at all. It changed her experience around sugary foods and she “just doesn’t crave them now”.
There is no need to be perfect. If you have a bad day or a bad week, don’t let it mean ANYTHING! Many people have an ‘all or nothing’ approach to weight loss. Do the important things well and consistently. Seek the support of a professional.
Work hard on your goals and allow yourself to have a bad day. You can take the pressure off and let go of all the guilt. Aim to be healthy 90% of the time. Good habits over time create success, not perfection.
I sincerely hope you found some value in this article. Every craving for food has a purpose, it is never random. When you find out why you do what you do, the pattern stops. It is not about repeating the past however empowering yourself with functional food habits.
The Achieve Your Ideal Weight program uses coaching, in conjunction with hypnotherapy, to change your relationship with food forever. With Inspire Hypnotherapy you can deal with food issues more smartly. Weight loss is typically 1/2kg – 1kg per week over a 6 month period of time.
Jeremy Walker’s background is in Hypnotherapy. He created the WARP (Walker Addiction Removal Process) and is located in Brisbane QLD. Confidential appointments are available for quitting smoking, weight loss and anxiety related issues. Jeremy enjoys nothing more than seeing others make a positive shift!
www.inspirehypnotherapy.com/hypnotherapy/weight-loss-hypnotherapy