At first, people are excited by their “new diet”.
But after a few weeks it’s just boring!
This is one of the many reasons why diets fail.
of diets fail.
Scientific research shows that, after 5 years, 93% of dieters became heavier than they were before they started dieting.
Research has shown that most people would be healthier, if they didn’t start a diet in the first place!
Source: Traci Mann, UCLA
This IS NOT a diet
- NO calorie counting to calculate
- NO weekly weigh-ins to endure
- NO regular subscriptions to pay
- NO special types or brands of food to buy
- NO special shakes to drink
- NO unusual “food combinations” to remember
- NO pills to take
- NO surgery that might risk your health (or life!)
This 8 week programme combines psychology, mentoring, brain-training, coaching, mindfulness and hypnosis to change your relationship with food.
Week 1 – How Have You Got To Where You Are Now?
How Did You Get To Where You Are Now?
The first week is about examining where you are now. How have you come to find yourself in this situation? How did you get to be in this place?
This first week is about recognising that gaining weight is not an instant event. It has probably taken many years, maybe decades, for you to gain this unwanted extra weight. Looking at the previous paths you have taken will help you choose different paths in the future.
This 8 week programme is the beginning of a process; a process that will permanently change the way you feel about food, and your relationship with food.
Noticing what path you took.
No-one deliberately gains weight (except perhaps actors like Tom Hanks, who gained weight and then lost it all again for the film “Castaway”, and who now has type-2 diabetes because of it.)
How Your Emotions Affect Your Eating Habits.
Your weight change is because of hundreds of small, almost automatic, decisions you have made in the past.
Decisions that seemed so small, you hardly noticed them. It is the combined effect of all those small, seemingly insignificant decisions, that has brought you to where you are now. The cumulation of hundreds of tiny automatic actions, that might have been influenced by your emotions, rather than by rational thoughts, that have given you the shape you have now.
Week 2 – Becoming More Aware And Less Automatic.
The second week is about noticing how your emotions and behaviour can become automatic.
- Noticing how you are feeling now and what emotional state you are in.
- Noticing how you are beginning to “respond thoughtfully” rather than “react automatically”.
- Noticing how this affects many other aspects of your life, not just food.
- Noticing any judgements you might make automatically.
- Noticing new habits you are developing
Disposing of the unwanted, the unwelcomed and the unnecessary.
The second week is also about letting go; it’s about leaving behind anything you no longer want. It’s about discarding anything that no longer serves you.
It’s not just excess weight you will be getting rid of.
- Getting rid of unwanted habits.
- Discarding unhelpful attitudes.
- Letting go of harmful emotions.
- Abandoning bad relationships (with places, events and even people).
The second week is about recognising what does not serve you any more. It’s also about learning new skills and techniques to help you “clear out the habitual and emotional clutter”.
Food Is Your Friend; Not Your Enemy.
Increasing your awareness will increase your enjoyment. Instead of automatically “just eating food” you will start to enjoy food. Not just as a biological essential but as a source of real pleasure and enjoyment
If food has become your enemy, you can make friends with it again.
Week two is about appreciating and valuing food and what it can do for your body.
It is also a chance to review how you have progressed through week one and to evaluate the changes that have happened so far.
Week 3 – Understanding What Influences Your Metabolism.
Easy does it…
Week 3 is all about sustainable changes; making small, incremental, and easy changes. It’s about making changes that don’t hurt, that are easy to do and easy to remember.
This 8 week programme is about changing your attitude and your emotional state, which leads to a change of lifestyle.
Stress And Your Metabolism.
Being stressed can lead you to make terrible food choices.
But stress can also affect your metabolism and can even affect where on your body you gain weight.
Week 3 is all about understanding stress and developing techniques to avoid it and control it.
Sleep And Your Metabolism.
Poor sleep can affect certain hormones in your body, which can interfere with your metabolism.
Week 3 gives you techniques to help you relax and get a good night’s sleep. You will also learn what to do, when you haven’t slept well.
Activity And Your Metabolism.
Exercise and activity can boost your metabolism and have a huge positive effect on every aspect of your health, not just your weight.
But it doesn’t need to be an extreme session at the gym. Even the most modest of movements, when done regularly, can make a huge difference.
Week 4 – Mood Management and Self-Confidence.
Managing Your Mood.
Week 4 builds on the skils you have learned so far and introduces some more skills and techniques for managing your mood and emotions.
Reducing stress will affect your metabolism because the stress hormone cortisol, signals your body to store fat and not build muscle.
Managing your mood helps you make better food choices. Managing your mood will also help you make better choices in life, because honestly, no-one makes a good decision when they are stressed or angry.
Week 4 is also about boosting your self-confidence.
Self-confidence helps you realise you are doing this 8 week programme for yourself, not for anyone else.
Having more self-confidence helps you combat any doubts you may have. It also helps counter any negative comments from other people. You know you are doing the right thing for you, and that’s all that matters.
Your greater self-confidence helps you combat those moments when you feel like quitting. And your improved self-confidence is not just for this 8 week programme. Increased self-confidence will help you in many other aspects of your life.
Week 5 – The Biochemistry Of Weight Loss And Weight Gain.
Food and Nutrition.
The theme of week 5 is learning about food and nutrition.
Using the latest research on:
- Blood sugar fluctuations
- Insulin spikes
- The effects of the stress hormone, cortisol, on sugar metabolisation and fat deposits
- How the hormone oxytocin affects your blood vessels
- The storage of glycogen in the liver and muscles
- How, why and when your body burns fat; and when it doesn’t
- Uncovering the truth about “low-fat” foods and dietary supplements
- How different sugars like glucose, sucrose and fructose are metabolised by your body
- Which type of sugar makes you fatter and why
Why Willpower Doesn’t Work, and What You Can Do About It
Week 5 is about learning simple, practical techniques, so that you don’t have to rely on willpower.
- What specific changes to make to your environment.
- What new daily habits to adopt
- How sharing with other people will help you succeed
Week 6 – Making Weight Loss Easy For Yourself And Those You Love.
Grateful For Progress So Far; Aware Of What’s Holding You Back.
The theme of week 6 is recognising progress and overcoming obstacles.
At this point in the programme, many people are beginning to feel differently about themselves, feel differently about food, and feel differently about their relationships with food.
Often, these new feelings can be profound. Sometimes these can be strong emotions. Here are some possible scenarios:
- ANGER: “The food industry is out to kill me”
- REPROACHMENT: “Why did I do this to myself?”
- REGRET: “I wish I never let it go so far”
- GUILT: “It’s all my fault”
- BLAME: “It’s not my fault”
Week 6 of this programme is about growing positive emotions. And also developing practical, psychological techniques to simply abandon negative ones.
It’s about recognising that you are on the right path and about being grateful for what you have achieved so far.
Week 6 is about recognising how easy it is to fail. In fact failing is much, much easier that succeeding. And sometimes, failing can look very attractive:
- Failing puts you back into “your comfort zone”
- Failure gets you sympathy
- Failure re-affirms other people’s point of view, whose opinions you might value
- Failure gets you accepted by more people
- Success brings envy and jealousy from some people
- Success means proving the naysayers are wrong and some people don’t like being proved wrong
Giving In To Pressure Is A Choice.
There may be many areas of conditioning in our lives:
- Family conditioning: The expectation that at certain times with the family, you will eat certain things, no matter what.
- Peer groups: Is “pizza and games night” a regular thing? Is it always “pies and beers” at the football match? Is it always “cocktails and tapas” with the girls?
- Cultural norms: Are feasts part of your culture?
- Media and advertising: Does the phrase “be beach-body ready for Summer” motivate you or depress you?
They might not be pressures at all. These situations might be welcomed. The key is to be able to recognise when you are making a conscious choice and when you are unconsciously giving in.
Week 7 – Self-Acceptance And The Secret Of Happiness.
Physical and Mental Health.
Week 7 is about recognising the connections between our body and our emotions.
And our emotions about our bodies can affect our physical health. Week 7 is all about recognising and reducing negative emotions:
- Low self-esteem
- Self-doubt and anxiety
Self-acceptance and self-love.
Week 7 is about appreciating how wonderful our bodies are, and what they have done for us throughout our lives.
How we feel about our bodies affects how we treat them. Week 7 is all about creating a positive self-image of your own body and learning to treat your body like the valuable piece of high-precicion equipment that it truly is.
To be grateful that your body can do some, or all, of these things:
- Carries you to different places
- Allows you to experience many different physical pleasures
- Gives you the means to have a job, earn money and help support yourself
- Enables you to help others less fortunate
- Gives you the means to express yourself
- Helps you communicate
- Provides you with the basic tools to be creative
- Empowers you to protect other people and things you value
Week 8 – Beating The Cravings and Creating Long Term Change.
What Causes Cravings And How To Beat Them.
Week 8 is about learning some of the emotional and biochemical triggers that cause cravings.
Week 8 is also a reminder that this programme is not about depriving yourself and making yourself feel miserable. It is about valuing yourself and making the best choices for you and your future.
- Self-compassion is more important than self-indulgence
- It is not an “all-or-nothing” process
- Every new day is an opportunity for a new beginning
- When you value yourself, you make good decisions to protect yourself from harm
- Good habits make willpower unnecessary
- Consciously responding to cravings, rather than unconsciously reacting
- Knowing simple, practical techniques to make the craving pass more quickly
We All Have Our Own Personal “Rules” About Food.
Are any of these familiar to you:
- “They have made the effort, it would be rude not to eat it.”
- Wasting food is bad.
- “But I always eat this at this time?”
- “But it’s two-for-one?”
- “Might as well ‘go large’; it doesn’t cost much more.”
- “It expires soon – have to eat it today.”
- “I’ve had a hard day; I deserve a treat or two.”
Are these simply habits? Are they influenced by external conditioning? Are they affected by your mood?
Being able to recognise what is happening, means you can respond thoughtfully, rather than react automatically.
How Successful People Acheive Their Goals.
Week 10 is about learning some of the simple, everyday techniques, used by all the most successful people. Success, in any field, does not usually happen by accident.
This final week is a reminder that success does not come from suffering. It is not about punishing yourself or judging yourself or depriving yourself. It is about learning to be kind to yourself ; appreciating what you already have and allowing yourself to choose what is best for you, without being influenced by other, outside forces.
- Whether it’s a 8 week weight loss programme or a 8 year business plan, learn the techniques and habits that the world’s most successful people use
- Learn not to judge yourself
- Learn not to accept other people’s judgement
- Learn not to judge other people
- Develop the skills to motivate yourself, even after the biggest of “failures”
- Recognise the benefit of helping others as well as helping yourself
- Discover the power of “why”
- Recognise that this weight loss programme is not just for 8 weeks – it is training for the rest of your life
8 Week Fat Loss Programme.
- 1 Hypnotherapy session each week
- 1 Group discussion each week
- 1 Mid-week on-line mentoring session
- One-to-one phone coaching
- 2 new audio downloads each week