Weight Loss Day 29

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Day 29

Welcome to the start of week 5 – Were going to be looking a bit more into food again this week.

Lets start with cravings

Have you got any annoyingly hard to get rid of habits @user_first_name@?. Changing our day to day habits is hard. It’s even harder when it comes to what we eat and how we move, because so much of what we consume has been very cleverly designed to make us crave more of it. If that’s not enough, it’s usually food that gives us a short term energy hits, that shortly after leaves us feeling tired and completely unmotivated to do anything.

 

How can you beat the cravings?

Sometimes it’s hard when in the moment of craving to make good choices that are going to help you win. Almost 50% of people have regular food cravings, it’s a significant factor in trying to achieve your weight loss goals.

The best strategies to overcome cravings are some of the basics we’ve already gone through over the last few weeks.

• Drink water often. Drink water when you have a craving and try and hold off for 15 minutes and see how you feel
• Eat 5 or 6 smaller meals a day.
• Eat a good amount of fibre and protein – both will help give you a longer sense of being full as the body breaks down the food more slowly
• Something we’ll discuss more throughout the challenge is getting better sleep. Sleep regulates much of our hormones, including two key ones that effect our feeling of hunger and fullness. 
• Eat a good breakfast, and don’t skip meals throughout the day. Allowing yourself to get hungry can often bring on the unhealthy cravings.
• Ask yourself some good questions and answer them truthfully. Am I actually hungry? Do I really need this? What else might I like that’s a better option.

 

Carrying more body fat will likely mean the hormone Leptin is also produced in higher quantities, as it is produced in the fat tissue. This hormone will make you feel hungrier more often. It’s a vicious cycle of eating high sugary low value foods that cause us to crave them, whilst adding body fat that also then produces a hormone response that can cause us to crave the wrong food even more.

 

At some point you have to make a decision to jump off that merry go round – why not make that decision now.

 

These are all ingredients that are going into the foundations of your ongoing health. Try and build too quickly on the wrong foundation, and you're headed for disaster.

Having your regular weigh in is a good way to monitor your weight and waist progress, but there are some other key health measures worth keeping an eye on as well. Wherever we’re on site we can likely help you monitor these, but if not, it’s worth thinking about the last time you had them checked.

- Blood pressure

- Cholesterol levels

- Blood glucose levels

- Your resting heart rate

 

These are some basic tests that can help catch any underlying issues you may have before they become a real problem. If it’s been a while, then book in to see us or a health professional in the near future. These are all a part of the new foundation you are trying to build for long lasting health and wellbeing.

Cross check all the homework you have been given to date and see if there are any areas you need to improve. If you haven’t had a basic health check for some time, make a plan to do that in the near future.