1. Daily Food Diary Women who were more consistent with keeping a food journal lost about 6 more pounds.
If you’ve already logged your meals for the day, kudos to you. If not, get back on the wagon. Staying on the wagon means making logging easy. Try to log all your meals at one time. If you plan at least one meal a day, say dinner, logging at lunch time will help you stay accountable to stick to what you planned.
Be sure to create meals instead of having to key in each item in your meal. After you have a month or two of data, go back and favorite certain foods. You can also replicate entries by searching by date range. Look for your A meals and make sure you incorporate these at lease once a day.
If your work week is easy on your log, but weekends have you lagging, log what you intend to eat on Friday, and make changes through the mobile app as needed. You can also log during a cool down from working out or after taking a leisurely walk. Try to track your progress at eating better every few weeks and that will reinforce the one thing that will help you stay on top of counting calories.
2. Don’t Skip Meals Women who reported skipping meals lost almost 8 fewer pounds than women who did not.
Skipping meals increases food cravings and deadens your mood. A Spanish study found healthy women reported an increased negative mood after fasting. The study also found that food cravings was significantly associated with the number of calories eaten after fasting.
Another study by Cornell University researchers found after fasting, we intuitively reach for high-calorie foods. Instead of testing your willpower to resits, avoid intense food cravings by staying satisfied. That means eating breakfast every morning as well as snacking reasonably when you’re hungry.
Planning meals is the easiest way to go, but plans are made to be broken. You might consider having a small number of go to meals lined up or even eat a standard breakfast to avoid skipping meals on certain days. Oatmeal, Greek yogurt, and hard-boiled eggs are quick morning eats. By always having these on hand, and adding fruit, nuts, or raw vegetables to them, you can make a meal despite any changes in your meal plan.
3. Avoid Eating Out–Especially at Lunchtime Women who ate out for lunch at least once a week lost on average 5 fewer pounds than those who ate out less frequently.
If you skipped breakfast, your lunch break might be a calorie disaster. While many Americans skip lunch all together, for others, it’s the one meal you have to yourself. If you don’t bring your lunch from home, or have a salad bar right outside of your workplace, lunchtime can be a battleground against excess calories that you can’t afford to lose.
Americans on average eat out 5 times a week, and with the hour-long lunch break disappearing, and many Americans commute further than 15 miles from home, chances are you have limited access to healthy food choices. If brown-bagging it isn’t your style, find a grocery store with a deli close to you and pair fresh options with deli fare.
Take note of the food scale and cup size to keep portions under control. If a grocery store is out of reach, stock up a workplace fridge with some options so that you’re not stuck if you forget your lunch from home. You can also avoid eating out at lunch, by building in physical activity. Some alternative options include starting a workplace food delivery.
Delegate online grocery shopping or have a variety of produce sent. Share the cost with health-conscious co-workers. If fast food is all you have, make a list of meals from close restaurants that are under 500 calories and stick the list. Going off-list should be a planned event.
Caloriecount.com
It’s not a matter of whether you can be hypnotized, but whether you’ll allow yourself to be helped to enter hypnosis. Most people go into hypnosis easily once they understand that you remain conscious and do not surrender your will. Fear of loss of control, which is just a myth, is the main reason some people won’t allow themselves to be hypnotized, but if a person is comfortable with the process and with the hypnotist and knows what to expect, it’s surprisingly easy.
Everyone has the ability to be hypnotized; because it’s a natural, normal state that each of us enters at least twice each day – upon waking and falling asleep. We enter a state similar to hypnosis when daydreaming, meditating, driving on the road and arriving at our destination “automatically”, or being so deeply engrossed in a project or conversation that time seems to fly. A hypnotist helps you to enter this receptive state purposefully, and then uses the state to impress suggestions and imagery on your mind.
People seem to be able to achieve different degrees of hypnotic depth, but everyone can be hypnotized to a sufficient depth to accomplish most therapeutic goals. Repetitive hypnosis can increase the depth of hypnosis, but doesn’t necessarily make you more suggestible.
By: Paul Gustafson RN CH
1) All hypnosis is the same: Hypnosis is all about rapport, listening to the clients concerns and explaining the process to develop trust and put the client at ease. I email clients an audio file so they come in with an idea of who I am and what to expect. Those who have had prior experience with hypnosis usually mention the variation in style between practitioners.
2) Subliminal messages work: Subliminal Ads involve messages that you can’t hear. Common sense says they shouldn’t work, and there’s no research proving that they do.
3) Some people can’t be hypnotized: The only reason someone can’t be hypnotized is if the individual chooses not to or is incapable of following simple instructions. In over 20 years as a hypnotist I have experienced this only a couple of times which was when I was knew to the field and inexperienced.
4) Hypnosis is for the weak minded: Hypnosis was accepted by the AMA as a legitimate adjunct modality in 1958 so we are decades past the debate as to whether it is ‘real’ or not. The only debate that exists is if it is right for the individual. I see clients from all walks of life from executives terrified of giving presentations in the board room to physicians and lawyers fearful of passing exams and to truck drivers wanting to quit smoking. These days everyone is learning about the power of thought and how hypnosis is the best tool to get the job done.
5) One relinquishes free will with hypnosis: I’m happy to report I never hear concerns from clients about this ridiculous relic originating from the early 20th century. There are decades of scientific research validating the healing power of thought. Hypnosis is not the process of relinquishing control but rather tapping into powerful inner resources individuals were previously unaware of.
By: Paul Gustafson RN CH
Get things done: Many spend so much time focused on what needs to be done, nothing is accomplished. Hypnosis not only helps individuals experience satisfaction with even the smallest step forward but also offers a view into their clutter-free future. It’s a simple process of spending more time thinking envisioning what you want than what you struggle with.
Get over a relationship: Hypnosis helps you release the unpleasant past and enhance new enthusiasm about the days to come. It doesn’t erase the past it just helps you focus more of what you want than what you previously struggled with. It is the best re frame tool there is.
Find a fulfilling career: Hypnosis creates a sense of calm, centered peacefulness. From such clarity of thought comes new confidence and creativity. Rather than feeling trapped and powerless individuals using hypnosis see opportunity and freedom.
Don’t sweat the small stuff: We are all creatures of habit, both of action and thought. Even patterns of simple worry can become rooted and automatic. I see many clients overwhelmed by an array of simple concerns that just pile up to the point of effecting quality of life. Hypnosis offers a refreshingly rapid disconnect from these concerns.
Have more fun: Every client leaves my office with a smile because of the wonderful cathartic qualities of hypnosis. It creates a sense of unexpected freedom and relief and with repetition becomes the rule rather then the exception. Those who routinely enjoy this peaceful process laugh more and find more ways to add joy and fulfillment top their lives.
By: Paul Gustafson RN CH
