Weight Loss Without Willpower

Find the video on YouTube: https://youtu.be/WUcMZ3SwVbA

Please note: all Module videos are audio only.

Why DON’T you want to lose weight?

Write down your whys and why nots.

Do you actually believe that you can be successful in your weight loss endeavours?

Think about and consider how you feel about yourself in your successful areas. What beliefs do you have about yourself in these areas?

1. In your Journal, write out your Goals & Targets in the SMART format.

2. Record in your Journal how you’re going to mark and celebrate each successful stage in your journey.

3. Record in your Journal the things you’re going to say to yourself if you don’t make a target.

Mind Magic Moments

If you would like to engineer a way of being that will create a daily positive flow into your life, make a list of how things would be once you are your ideal weight & shape: what things would change and how would you be feeling?

Be very clear about it all and really pump up that positive energy – being your ideal weight and shape would bring so much happiness, joy and satisfaction! Imagine that it’s already happened!

When you consider all the time & effort you’ve put into creating a weight & shape you don’t want, start consciously putting a similar amount of time, thought, focus & energy into what you do want – know that this is one of the keys to release you from the prison of your own mind!

This is a method of positively & powerfully programming your subconscious by re-writing your internal script so you stop repeating the same old patterns.

You’re Not on A ‘Diet’ – How the Language We Use Can Work Against Us

An important factor in this is the language we choose to speak to ourselves and others. Our language helps us to create new attitudes, and beliefs that the subconscious will support.

10 different exercise choices:

1. Walking is one of the best exercises for weight loss, especially power walking, plus you’re outdoors in the fresh air.

2. Jogging and running are great exercises to help lose weight.

3. Cycling.

4. Weight training.

5. HIIT – High Intensity Interval Training – alternating between periods of high & low intensity.

6. Swimming.

7. Yoga.

8. Pilates.

9. Gym classes.

10. Investing in a personal trainer – even if it’s just once a month for them to show you precise exercises.

Here’s a technique that you can use in order to more readily accept the truth of your affirmation from the outset.

For example, say you want your affirmation to be “I am my perfect weight & shape”, but you know in reality that you’re not there yet, then very importantly, you can add the prefix:

• “I am in the process of becoming my ideal weight & shape”.

• “I am learning how to become my ideal weight & shape”.

• “I am teaching myself how to become my ideal weight & shape”.

• “I can now learn how to love myself in the process”.

This is the time to make a list of everything that triggers a negative emotional response in you. Here are some examples: work, colleagues, family members, friends, relationships, clutter, deadlines, unfinished tasks, thinking negatively about your weight, bingeing, loneliness, fear of the future, money, guilt, boredom, bad habits, and so on…

Rewriting automatic behaviour

Here are some suggestions for breaking patterns and re-wiring your thoughts & behaviours.

Let me just explain the simple & yet so powerful process by which our thoughts create our lives:

• Our thoughts become words…

• Our words become our self-talk…

• Our self-talk becomes our beliefs…

• Our beliefs become our behaviours…

• Our behaviours become our habits…

• and our habits shape our lives.

How do you talk to yourself?

It’s time for you to start planning!

Does your diet need to change?

What modifications do you need to make in order to make it more balanced and nutritious?

What would you like to add in?

Checking In with Yourself at The End of Each Day

I cannot overestimate how powerful this time of self-reflection is in creating your sustainable healthy mindset.

If we don’t reflect on the reasons why we made certain choices and then contemplate them, we’ll struggle to change our mindset and longterm behaviours.

Intermittent fasting works by prolonging the period when your body has burned through the calories consumed during your last meal, and begins burning fat.

It’s about having set windows when you know you are going to be eating (healthily) and set periods when you will not be eating at all - you can still drink – it’s obviously important to stay hydrated.

Remember – Serotonin – The Feel-Good Hormone Is Created in The Gut!

Plan on “Eating the Rainbow” each day.  Make a list of the foods you would like to try. Experiment with them, as I say, have fun! It’s a journey and a healthy eating food adventure!!!

This is all feeding into your emotional & physical wellbeing – the better you feel, the more likely you are to make sustainable healthy choices. This is all part of celebrating you!!!

Many of us simply don’t drink enough water. As a result, we can get our signals confused and we think we’re hungry when we are actually thirsty!

Everyone is different, but it’s recommended that we have around, at least 1.5 litres of water each day (that’s around 2 and a half pints). It could be straight water, it could be herbal or fruit teas.

But it’s a good idea to have a way of measuring it – get yourself a transparent water bottle and keep it near you. That way, you can gauge throughout the day how much you have drunk and if you need to drink more.

Consider NOT Handing Over Your Daily Emotional Wellbeing & Control to A Set of Scales

It’s vitally important that our self-understanding is that the scales are not the be-all-and-end-all measure of our success or failure – they are simply an indicator on our weight loss journey.

And it’s really important to take the time to set your mindset so you’re less emotionally affected by whatever number you see on the scales.

Self-Investment steps for sleep hygiene.

Keep consistent – improved sleep may not happen as soon as you start to make changes, but you’re setting your intention and expectation for a change for the better!

A Reminder of The Counter Cravings Techniques.

How Do We Set Effective Intentions

1. Clearly define your goal and realistic time frame.

2. Keep your language positive and in the present tense.

3. When you use the words, “I am …” this gives your subconscious mind a clear message of commitment and ownership.

4. Repeat it daily, more often is even better.

5. Intentions can be modified or changed depending on your life’s journey.

6. As you state your intention, experience the joy of having already achieved it!

Reminders Of the Topics I Covered for Staying Accountable

A Reminder of The Techniques & Suggestions