Category: Weight Loss

Mindset, Weight Loss, Wellbeing, Women's Health and Wellbeing

How To Improve Chances to Lose Weight & Keep it Off

Most women focus on their eating as the main cause of their weight issues. 

That is true, when it comes to eating more then your body needs, but that won’t be helpful if you are trying to make a long term change. 

Your eating is directly related to: 

  • how you have been brought up
  • what was the conversation you heard about food while growing up
  • to your first memory around food, at the table in your own home
  • experiences related to your eating – judgment, criticism, comments related about your body
  • have you been given food as a reward
  • comments about your eating and about the outcome
  • creating opinion about food listening, reading, watching others
  • what food means, represents to you
  • what you feel while thinking about food and while eating
  • why you eat certain foods
  • what is the driver for you restrict the food groups
  • how you learned to react to stress & emotions 

It is very important to address all these connections, for you to be able to do something about your eating. 

If you push under the carpet your challenging relationship with food and your behaviours around food that you find disappointing or unhealthy, you will be spinning in circles. 

Until you become aware of what is happening and you put your head up, nothing will change and fortunately, you are the only one who can do that. 

So how you can lose weight and keep it off?

  • Focus on long term reward, rather than instant gratification
  • Focus on bigger picture, of how much your life can be positively affected if you change what you do and how you feel every day
  • Losing weight as a goal is exciting, but not as exciting to what you will gain for feeling full of energy, stronger, fitter, better mood etc. 
  • Change your approach from all or nothing, to long term learning
  • what gets you results, you will have to keep doing those little things to keep those results
  • it is about your daily habit and behaviour change for long term success and reward
  • create a routine that serves you well
  • implement self care every day
  • sleep 7-9 hours every night
  • move your body daily
  • spend time outdoors
  • self reflect your thoughts and emotions
  • keep learning
  • spend less time browsing 
  • be kind to yourself
  • Energy balance – once you understand this, your life will never be the same
  • for you to lose body fat, you have to be in a negative energy balance
  • all you need to do is to manage your food intake & manage your energy expenditure
  • If you struggle managing your food intake due to poor relationship with food, there will be no diet that can resolve this for you. You have to learn and be guided to overcome this challenge
  • Track for few months everything you consume and see how much calories you are consuming daily
  • if you look tracking as something that stresses you out, you still have to count money you have to not go in overdraft? Food is the same
  • sleep 7-9 hours every night
  • walk every day
  • eat protein with at least 2 meals per day
  • eat vegetables at least one big bowl a day
  • drink fluids
  • manage stress through walking, exercise, meditation, journaling
  • plan ahead! 
  • do a meal prep or use meal prep companies
  • do online food shop
  • buy for home only what you need

 

If you are struggling with mindless snacking and eating, and if you want to learn how to overcome it, join my brand new course how to STOP Mindless Snacking & Eating. 

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Nutrition, Weight Loss, Wellbeing, Women's Health and Wellbeing

Are You Looking To Lose Weight?

Have you been caught up recently in the weight loss trap? 

You wake up feeling you have gained weight and you have to do something about it, but you don’t know where to start and what to do? 

Is your day affected to that extent that the only thing you are thinking about is what food to eat and how much exercise you should be doing?

And then you end up doing nothing about it?

Sounds familiar? 

Since being in fitness industry for 11 years and in the past year I have mainly focused on online coaching, I have seen the frustration of weight loss, weight gain and in general weight loss fluctuations. 

I would like to change the conversation about weight, because weight will always fluctuate depending on time of the month, time of the year, certain life situations, challenges and difficulties and it is impossible to control that number on the scales. 

But what is possible to keep your focus on your wellbeing, health and fitness without getting so concerned about that number. I do think for many women how they look is very important and I will never undervalue their desire, as I share that desire with them. I have found my peace with my body, size and wellbeing and I have seen now what does it take to be ok with all those weight fluctuations, and here is my insight in this journey: 

1. Your weight should be a long term focus on habit and behaviour change. I cannot stress this enough. You cannot achieve long term results without changing what you do daily. If you have a habit to watch Netflix and scroll social media for hours every day, that will impact your self esteem, you will procrastinate and definately convince yourself that you have no time to do something about your health and happiness, which in a long run will affect your mood that will lead to overeating and sedentary lifestyle. 

I would like you to change the focus from the number of your pants, to what you can do consistently that will make you feel good every day. As a result of you feeling good, you will feel empowered to take action towards things that make you feel good, which will be to move more and nourish yourself with food, rather then to seek comfort in food. 

2. Acknowledge what meaning food has in your life – if food is your go-to to seek comfort, joy and happiness, you will always go back to food when life throws at you challenges. That is why is important to develop tools and strategies that will help you to find comfort in things that truly bring you joy. You can watch the video here what you can do to overcome emotional eating. 

3. Establish non-negotiables in your day. Start practicing few daily habits that will help you feel your best. That can be anything that makes you feel good. Here are some of my examples:

  • morning routine
  • bedtime routine
  • meditation
  • breathing 
  • journaling gratitude, self reflection
  • listening empowering music, podcasts, audio books
  • spend time in your day learning something new
  • writing
  • movement outdoors, spending time in nature
  • catching up vitamin D outdoors
  • talking to a friend
  • exercise
  • doing something good for someone else
  • colouring
  • finding a challenge to work towards
  • doing something positive for community
  • volunteer 
  • or you can write list of your own
I really think that seeking for weight loss for the sake of weight loss isn’t worth it. If you don’t learn how to maintain your weight through what you do every day, your efforts will always feel like you are battling the invisible demon, always going back to the beginning. 
I guess you wonder is it really possible to change? Absolutely. Here is the process of long term change: 
1. Learning WHY you eat the way you do, why you don’t do things that you know you should be doing and why you are in the same loop for decades. 
2. Learn tools and strategies to break the habit pattern. This will require self awareness, self compassion, patience and implementation of new tools and strategies that will help you break the pattern. 
3. See your change as a long term investment into learning how to manage your emotions, habits and behaviours and to establish the routine that makes you feel good and also to change the mindset about you, your life and the change you need. 
4. If you don’t know how to do it yourself, ask for help from someone who have been there and who knows how to help. 

I would love to hear from you what do you feel is your focus right now and how are you getting on, on your health and wellbeing journey? 

Just post in the comments below 🙂 

If you are looking in long term change, message me right here. 

Looking forward hearing from you, 

Adrijana 

Adrijana Tomas Goryn
Nutritionist, Personal Trainer, Online Coach