You want to lose weight? But

You want to lose weight?
But…
When is the word ‘lose’ ever a good starting point?

Thinking about losing weight is all consuming and can move people to extremes of under eating (then often binging), or over exercising (then getting fatigued, ill or injured). It intercepts thought patterns with negativity and makes for a ‘stress’ response. Stress encourages negative self-talk which can lead to poor motivation, emotional eating or giving up after small setbacks.

If the below negative self-talk sounds familiar… keep reading!

• I shouldn’t eat that
• I shouldn’t have eaten that, now the day’s ruined
• I shouldn’t wear that
• I don’t like what I see in the mirror
• The number on the scales is too high
• I have nice arms, but my feet are too big
• I didn’t make it to the gym, I’m never going to lose weight
• I was too tired to go to the gym, so my routine’s messed up
• My friends look better than me
• People think I’m overweight
• My granny’s sweet cupboard is to blame (or blaming others in general)

These negative thoughts are counter-productive to weight loss. They develop patterns and habits that increase stress and cortisol Levels. Cortisol is the body’s primary stress hormone. High cortisol levels are linked to increased appetite, cravings for high-fat and high-sugar, and encourages fat storage, particularly on the stomach. Stress also interrupts sleep, and sleep hormones ghrelin and leptin. Leptin is a hormone produced by fat cells that regulates appetite by telling the brain that the body has the right energy levels which then supresses hunger and increases energy usage. It plays a fundamental part in maintaining energy balance. Its other purposes include roles in metabolism, reproduction, and immune function. When leptin levels are low, the brain thinks the body needs food, which can lead to increased hunger and ultimately weight gain.

So… what do we do? Find ways to feel good! Increase our feel-good hormones: endorphins, serotonin, dopamine and oxytocin. These hormones reduce our stress levels by creating feelings of well-being which then gives us space to create healthy habits, self-control, will power and reduce the physiological barriers associated with stress and negative mental health. Feeling good about yourself, believing in your potential and practicing self-reassurance, can improve confidence in the ability to achieve goals which is a key player in successful long-term weight management. Sustaining a new healthy habit can help you be positive in the accomplishment of something good, which in turn reinforces the new behaviour and fuels further motivation.

Look at my feel-good hit list:

1) Start your day with a pint of water & drink 4/5 pints a day. The brain is around 75% of water, so keeping it hydrated is important in maintaining its function and focus. Being hydrated supports blood circulation so your muscles and organs can take in the right amounts of oxygen and nutrients giving you energy. Water supports digestion, removes toxins supporting kidney function and ensures your joints are lubricated. When you’re thirsty, drinking water gives a reward response in the brain that releases dopamine – a go to if you’re feeling low.

2) Encourage healthy habits by looking after your teeth, hair, skin, feet, and nails. Cleanse and moisturise and develop a daily morning routine. Creating predictability with something positive can establish a sense of control and purpose for the rest of the day.

3) Dress to feel good. Get an online stylist to help you find clothes, colours, styles and materials to match your lifestyle and personality to make you feel good, or at least better. (They’re not expensive online).

4) Aim to eat all the below nutrient dense food throughout the week. Take a deeper look at the benefits of vitamins, minerals, fibre, proteins, fats and carbohydrates. (A google search works!). Eating the below food will support everything including: brain function; all bodily functions; immune response; bone health; skin health; metabolism; digestion; build and repair tissues and muscles; provide energy; store energy; protect organs; aid vitamin absorption; support hormone production and mood-regulating neurotransmitters like serotonin and dopamine; protect against inflammation and oxidative stress, an imbalance between free radicals (unstable molecules that damage cells) and antioxidants (molecules that protect cells); lower the risk of disease, some cancers and type 2 diabetes…

• Fruits (variety): vitamins, minerals, potassium, and fibre
• Vegetables (variety): vitamins, minerals, potassium, and fibre
• Eggs/ dairy: essential nutrients including calcium
• Meat (variety): complete protein, iron, zinc and B12
• Poultry: protein, iodine, iron, zinc, vitamins and essential fatty acids
• Fish/ shellfish (variety): protein, nutrients like omega 3 fatty acids
• Nuts & seeds: fibre, fatty acids & healthy unsaturated fats
• Beans, lentils and peas: iron, folate, and magnesium
• Herbs and spices: antioxidants
• Fermented foods: high in fibre, good for gut health
• Wholegrains: high in fibre, good for gut health
• Bone broth: collagen, calcium, magnesium, potassium, and phosphorus
• Supplements such as Vitamin D, B12 and probiotics

Vegetarians, vegans and those sensitive or intolerant to food groups, have a different challenge getting proteins and certain minerals, particularly iron, calcium, zinc and iodine – looking for fortified foods and supplements with the right potency is important.

5) Work on your strength and fitness. Making this about what you even if it’s just showing up. Look forward to the endorphin release, and the reduction in stress hormones like adrenaline and cortisol, leading to feeling calmer and less anxious. Exercise boosts other important neurotransmitters like dopamine, serotonin, and norepinephrine, which are important for mood regulation. Finally, exercise supports brain health by increasing the neurotrophic factor (BDNF), a protein that is key for memory, learning, and overall brain health.

• Strength: 2 – 3 sessions a week.
• Rest 48 & 72 hours for each muscle group to recover to feel full benefits
• Cardiovascular: 2 – 3 sessions a week.
• Rest 24 – 48 hours recovery to feel full benefits
• Boxing: 1 – 4 sessions a week.
• Rest 24 – 48 hours recovery to feel full benefits
• Walk on rest days

6) Rest, recover, relax. Allow your body to recover from emotional and physical stress (Exercise is included as a stress factor – this type of stress is a normal process that helps the body adapt and get stronger, but the body still must recover.). A bath; read a book; watch something; listen to music; cook; get a massage. Proper rest and relaxation will allow you to perform even better at work and in the gym.

7) Enjoy your alcohol (moderately). Moderate doses of alcohol can reduce stress by calming the body. If you like a drink, removing alcohol completely can cause a cycle of deprivation and then increased cravings. Stick to government weekly guidelines instead:

• 10 small glasses of wine/ 8 cans of beer/ 14 single Gin & Tonics

8) Laugh: gets you breathing in more oxygen rich air.

9) Connect with friends: emotional support and connection are important for feeling good.

10) Learn something new and educate yourself. This improves cognitive function by sharpening memory, concentration and increasing self-awareness, distraction from stress and igniting feelings of accomplishment.

11) Walk outside. Engaging your senses with what you see, hear and smell can have an instant effect on your brain. It can give you a break from daily stressors and give your mind a short rest and reset as well as offering another opportunity to connect with people, animals and nature.

12) Mobilise your body. Stretching triggers the release of neurotransmitters associated with mood enhancement and relaxation.

13) Sleep for 7/ 8 hours a night. Good quality sleep plays a big part in most aspects of day-to-day life: strengthening the immune system, aiding tissue repair and managing appetite; regulating emotions making you less vulnerable to stress; improving focus; cognitive function and memory; encouraging positivity, resilience and motivation.

 

You’ll see I never mentioned weight loss once in my feel-good hit list. However, the above list will aid weight loss. Taking control by changing the focus form ‘losing weight’ to ‘feeling-good’ gives you plenty more options to achieve a healthier lifestyle goal.

 

Asking the question…

‘Will that make me feel good after?’ Is a good starting point…