Weight Loss Day 70

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Day 70

 

You have officially made it to the end of the 10 Week Challenge. Now you’re a bonifide absolute legend! What a journey. What does that mean for you moving forward? Whether you feel you have more to lose, or are just wanting to maintain, keep applying the principles we’ve been working through over the last 10 weeks.

Sleep and stress was one of the big themes of week 7-8. It is absolutely vital you keep making sleep a priority in your life, as it can so quickly undermine your efforts moving forward.

 

Some key points to remember at bedtime

• No TV, computers, or phones directly before sleep or in the bedroom
• No eating or drinking within a couple of hours of sleep
• Have a consistent bed time every night.
• Keep your room dark and cool where possible
• Get rid of any pesky clock lights or alarms that are going to sabotage your quality of sleep.

 

Another key issue we looked at was your emotional eating response. Don’t forget some of these tips if you identified this an area of weakness for you.

• Regularly eat good food throughout the day to avoid getting sugary cravings
• Keep drinking water regularly
• If you’re getting an urge, grab a bottle of water and go for a 5 minute walk
• Avoid the 3 white evils where you can, particularly less white flour and sugar
• Know what triggers you and put strategies in place to avoid falling for them
• Don’t focus on the scales, just focus on good consistent healthy choices
• Have a buddy system – someone to share the feelings with not the ice cream
• Like in the 10 Week Challenge, have a goal that’s not just about weight. Get your steps up, drinking water, or focus on better sleep habits. 

 

And remember, that even though the official challenge is over, now is not the time to fall for the all or nothing trap

The solution:
The best way to avoid the "all or nothing" thinking trap is to recognise the symptoms. Hearing yourself say words like “must” or “never” is a big clue. Make a conscious effort to replace these words with more flexible ones, like “sometimes” or "occasionally". The more you practice, the easier it will be.

It has been so great sharing this journey with you @user_first_name@. You should be incredibly proud of seeing it through and the choices you have made to help get the best out of your life.

 

Keep remembering your basic homework – just make it a part of who you are.

• Drink enough water (20-30ml per kg/Body Weight)
• Remember your portion sizes (use a smaller plate)
• Eat enough fibre (aim for 30 grams per day)
• Regular exercise (aim for at least 10,000 steps a day)
• Reduce/limit your alcohol consumption
• Practice good sleeping habits (aim for 7-8 hours of sleep a night)

 

 

Signing off,

Your friend  HBPG Representative