Dump The Diet

Linda Naylor

Can a Life Coach Help Me Lose Weight?

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Congratulations for taking the bold step towards losing weight. Now the next thing is figuring out how you’re going to achieve your fitness goals. This journey is never easy. So why not make it easier by sharing the journey with a life coach?

Finding diets and weight loss routines is easy. But once you begin practising them, it becomes challenging. That’s when it’s easy to give up.

Strictly sticking to a plan devised by someone else very difficult. And that’s where a weight loss coach comes in. Finding a one on one weight loss life coach can help you achieve your health goals. In this guide, we’ll look at the role played by wellness coaches.

Life coaching is used by individuals for assisting them in transforming their lives in varying degrees. Life coaches are, therefore, important for helping one become who they want to be.

Life coaching for weight loss can take many forms, including group coaching sessions. Here, people learn about making wise choices and finding weight loss routines that suits them. There is also one on one coaching which is designed for individuals who want a more personalised plan.

Many people struggle with losing weight because sticking to their weight loss plan until the end is tricky. To see tangible results requires some patience and persistence. And this is where a weight loss coaching comes in.

Although each coach will be different, some general methods used in particular sessions involve:

  1. Setting goals

First, your coach mainly focuses on learning what you want to achieve so that they can work with you to create a plan that’ll work for you.

  1. Creating diet and workout plans

These will be designed around your needs, lifestyle, and goals. One very vital thing is enjoying your lifestyle. So for instance, if someone’s not comfortable working out in gyms, their coach will suggest other options for them.

  1. Motivation

Even as you embark on this journey, it’s essential that you stay motivated throughout. Coaches advise on ways to keep your motivation high such as keeping notes of how you are progressing, including pictures, so when you have ‘off-days’, you can refer back to them to see how far you’ve come.

Final Thoughts

Life coaches can play a vital role in losing weight. My advice is to speak to one that takes time to understand you as a person. 90% of us don’t want an aggressive training and diet plan that impacts on our lives and makes us feel miserable. You should feel happy whilst also making progress.

If you fancy a chat, drop me a message and I’ll get back to you 😊

Love and hugs

Linda x

7 Tips to Stop Binge Eating at Night

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Do you eat a lot in the evening, especially after you’ve had dinner? Or do you find yourself snacking at night even when you’re not hungry? Or do you have no appetite in the morning? If your answers were all yes, then you may be suffering from binge eating disorder. But, you’re not alone.

Many people, especially those who diet, also suffer from this condition. There is some debate whether this habit is physiological or psychological.

Overeating at night is bad since it leaves minimal time for food digestion before you sleep. It can not only affect one’s weight, but it also causes poor sleep. If you’re looking for ways to stop binge eating at night, you’ve come to the right place. This article will enlighten you on how to stop binge eating at night time.

What’s Binge Eating?

Binge eating is a serious condition which can affect an individual’s quality of life. It’s sometimes known as BED (Binge Eating Disorder). It is overeating or consuming abnormal amounts of food while being unable to control yourself. It’s more common in women than in men. Statistics says that BED affects 2% of people but I believe that in reality that figure is much, much higher.

People who suffer from BED struggle with emotions of disgust and guilt that are caused by depression, stress, or anxiety. When not managed early enough, BED causes weight gain, lack of self-esteem, among other negative things.

It’s not known what exactly causes this condition, but several factors are thought to influence its development. They are;

  • Biological- factors such as hormonal imbalance, genetic mutations, as well as gender are often associated with food addiction which causes compulsive eating.
  • Social and cultural- BED is common in people who suffer from trauma or persons who’re always criticized because of their weight.
  • Psychological- mental disorders like depression can often cause this disorder. Also, low self-esteem, as well as body dissatisfaction, are potential triggers.

Symptoms include;

  • Eating even when you’re full
  • Gorging when isolated but eating normally when others are present
  • Stress and anxiety which is only relieved through taking food
  • Never feeling like your stomach is really full no matter how much food one consumes

Ways to Stop Eating at Night

  1. Identify the Cause

To manage this disorder, you need to understand what really causes it. Many factors cause nighttime eating. Some people have this habit because of overly restricted daytime food intakes, while others eat just because they’re bored. Knowing what exactly the root cause is, will help individuals develop effective strategies of dealing with BED moving forward.

  1. Eat Regular Meals

Skipping meals puts people at risk of developing this condition. Experts advise that you aim to consume three balanced meals and an afternoon snack daily. Doing that helps individuals feel less hungry at night. If you eat less at night, you’ll often feel hungry throughout the day. But, if you’ve eaten a large amount the night before, taking breakfast will be hard since your stomach will still be full.

  1. Understand Your Hunger

Sometimes people eat at night because they are genuinely hungry. But, other times, nighttime binge eating is caused by emotional hunger. You should identify whether their nighttime eating is caused by physical or emotional hunger for them to deal with this problem.

Emotional hunger often presents itself as sudden cravings. You’re likely to crave sweet or salty foods. Physical hunger, on the other hand, builds up gradually and usually results when someone starves himself/herself of calories.

  1. Don’t Take Too Much Sugar During Dinner

People who consume too much sugar at dinner time increase their chances of craving for it some few hours later. If you feel like indulging in a sweet dessert, try to eat fruit or something savory. If you must have a dessert, try to make it a homemade one. Commercial desserts have excess sugar and chemicals in them. Do your best to avoid drinking fruit juices, milk, sweetened coffee, coke or any caffeinated soft drink, tea, etc. after 4 p.m, as these can all affect how well you sleep.

  1. Use a Routine

You may experience overeating because you’re not eating enough during the day. If this is the case, then getting into a routine can help. Structured eating and sleeping time will help individuals spread food intake hence feel less hungry at night. Also, good sleep is very essential in managing your food intake. Lack of sleep and the resulting tiredness can cause higher intakes of calories and poor diets. It’s, therefore, crucial that you have set periods for eating and sleeping.

  1. Remove Your Trigger Foods

If there are certain foods that you crave at night, try not to buy them! If you have some left, throw it away or finish it quickly then avoid repurchasing it. If it’s not there, how can you eat it? Individuals should substitute their snacks with healthier options.

  1. Drink Water

Keeping yourself hydrated is an effective strategy for stopping this habit. People can drink water at night as it prevents cravings. Some people may substitute it with other drinks like herbal tea such as chamomile to aid sleep.

Final Thoughts

If you’re doing all these things and still find yourself hungry, a healthy snack or dessert won’t hurt. Also, consider seeing a specialist, especially if you struggle with emotional eating. Therapists provide support, encouragement as well as education.

Love and hugs

Linda x

The Reason You Crave Chocolate and How to Stop It

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Chocolate cravings – we have all been there. Just when you have started eating healthy, then a chocolate craving sets in with a big bang. Food cravings can get out of hand, especially when the food in question is chocolate. Who doesn’t love chocolate? Well, there is nothing wrong with having a sweet tooth, however, moderation is essential.

Though chocolate can help improving one’s mood, this doesn’t mean that you should eat a bar or two of chocolate every time you crave for it. Indulging yourself in these cravings could be unhealthy for you. This is why you should train your body and mind on how to stop chocolate cravings. But before we get to that, let us look at the reasons why people crave chocolate.

Why People Crave Chocolate?

  1. Serotonin Deficiency

Serotonin is the chemical that allows us to feel content and happy. It is a well-being neurotransmitter found in the brain. Due to modern lifestyles, most people have a deficiency of serotonin. Symptoms of serotonin deficiency include pessimistic behaviour, negative self-image expressions, and even anxiety attacks. You may also find it hard to sleep or focus on specific tasks at hand. In most cases, the symptoms of serotonin deficiency appear in mid-afternoon or at night. It is during these periods where you may crave for chocolate.

Chocolate is considered an artificial serotonin booster. That’s why when you eat it, you feel calm and contented. It gives you a feel-good kind of feeling. It achieves this by sweeping out all amino acids except for tryptophan that is converted into the serotonin chemical.

  1. You Have a Sweet Tooth

If you have a sweet tooth, then chocolate cravings are part and parcel of your life. This is a habit that one isn’t necessarily born with but adapts during the course of their lives. If you have a sweet tooth, you will always be craving to throw something sugary in your mouth. And, since chocolate is not only tasty but available in most homes, then it is the ideal food for a person with a sweet tooth.

  1. Sugar Addiction

Did you know that it is possible to have an addiction to sugary foods? If you have a chocolate eating habit, then it may be quite hard for you to go by day without eating some. Do your cravings heighten when you have not eaten anything for a while? The reason behind this is a decrease in blood sugar levels. The cravings are probably signals being sent by your body, indicating the drop. This is when you head to the store to grab your favourite chocolate bar.

Although after eating chocolate your blood sugar levels do stabilize, it does so at a high price. It spikes the insulin levels in your bloodstream, and this is something you should avoid at all costs. The effects of taking foods rich in high sugar are long term and could have an impact on your health.

  1. Magnesium Deficiency

When you are craving chocolate, the chances are you have a deficiency in Magnesium. This is quite common, especially amongst women who are on their periods. There is nothing wrong with eating a couple of pieces of chocolate when you have a magnesium deficiency. You should look for a healthier and more effective solution. Foods such as nuts, seeds, and avocados are rich in Magnesium and can help stop chocolate cravings.

  1. Dopamine

Similar to serotonin, dopamine is also a neurotransmitter which helps fuel our drive or desire for something. Dopamine is released when you achieve something great or eat certain foods. Once it’s released, your body craves for more.

This also happens when you eat chocolate. It is one of the reasons why people feel that they are unable to control their chocolate cravings.

4 Ways To Stop These Chocolate Cravings

The best way to beat chocolate cravings is by identifying the cause. Do some of the reasons listed above relate to why you crave for chocolate? If the answer is yes, looking for an alternative to mitigate that cause will allow you to deal with your cravings. Here are tips on how to stop chocolate cravings.

  • If you have a sweet tooth, there is a healthier way for you to satisfy it. Instead of munching on chocolate, you could substitute it with fruits such as berries and oranges. Or, you could make some herbal tea and add some honey.
  • You may experience chocolate cravings when your energy is low, a result of low blood sugar levels. As mentioned earlier, sugar addiction is real, and one usually feels the urge to take sugary foods when their blood glucose levels are low. There are a couple of energy-rich foods that will keep you active for longer. For example, try preparing apple slices with some peanut butter.
  • As stated earlier, a magnesium deficiency could be one of the causes of chocolate cravings. And since it mostly occurs when women are on their periods, it is safe to take little amounts of quality dark chocolate. It also advisable for you to incorporate dark leafy vegetables, almonds, and avocados into your diet. These are natural sources of Magnesium and will reduce chocolate cravings.
  • Does chocolate make you happy? Well, it is best if you look for other sources of happiness and relief. This is because, ten years later, the same chocolate that once made you calm and content, could have dire consequences on your health. Not to mention, chocolate leads to the release of dopamine, which makes you crave it even more. You can stop this craving by distracting yourself. When a chocolate craving strikes don’t give in immediately tell yourself you’ll have some in 10 minutes and then go off and do something interesting. There are a lot of healthy ways on how you can achieve self-satisfaction and contentment. Engaging in hobbies, playing sports, and exercising are some of the things you can do to feel happy about yourself and your life in general.

A List of Foods to Eat When Craving Chocolate

Despite chocolate having many health benefits such as improving mood and reducing stress, high sugar and fat content makes it not ideal for many people. If you are trying to resist chocolate cravings, here is a list of foods that you can replace it with.

  • Fresh fruits such as berries and apples make an excellent substitute for chocolate. You can even make smoothies for ease of consumption. Add some protein in the form of a few nuts or a small piece of cheese and you avoid the sugar highs and lows and stay satisfied longer.
  • Greek or full fat yogurt is another ideal alternative to chocolate. It’s healthy, rich in proteins, calcium, vitamin B, and much more.
  • Healthy fats such as olive oil, avocados, and nuts can provide your body with essential minerals that you may be lacking.
  • Lots of water to keep you hydrated.
  • If the urge to take chocolate is irresistible, then your final option should be dark chocolate. It is a whole different than regular milk chocolate since it’s made from 70% cocoa. Take it in only small amounts. I suggest keeping a small bar in the fridge break off one piece and put the rest back into the fridge and close the door. Sit down somewhere quiet, pop the piece of chocolate into your mouth, close your eyes and totally focus on the taste and texture whilst making the piece of chocolate last as long as possible.

The Bottom Line

Managing chocolate cravings does have its fair share of challenges. You might find yourself creeping back to your old habits every once in a while. But, the best thing to do is to do what’s right for you. Maybe, for you it has to be all or nothing and once you’re over the initial withdrawal symptoms it’s easier for you to avoid anything chocolatey. Or maybe you feel your life won’t be worth living without chocolate in it, if this is the case proceed with moderation. Enjoying some chocolate is okay, but remember, high amounts of sugar and fat can contribute to weight gain and health complications such as diabetes. Make use of the above tips to help control your chocolate cravings.

Love and Hugs

Linda x

 

 

7 Reasons Why You Keep Failing Diets

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Everyone must eat to live. Food gives you energy, provides the nutrients your body needs to function normally and helps to repair cells and build new ones. Therefore, when different individuals decide to go on a diet, chances are that they feel like they’re depriving themselves as well as their bodies of the foods they want.

If you are overweight, health professionals will advise you to go on a diet. But why is obesity so rampant?

According to statistics, individuals on a diet have a likelihood of losing 5-10% of their starting weight in 6 months but one-third to two-thirds of them regain most or all of it back within three to five years. Popular mainstream diets fail for different reasons and according to research, two out of every five persons on a diet quit in the first seven days, with one out of five giving up after a month. So, if you’ve tried going on a diet to manage your weight and health but failed, you are not alone and here are top reasons why diets don’t work.

  1. Unrealistic promises

One of the top reasons why diets don’t work is due to unrealistic promises. According to research, the mainstream diet might promise rapid results but it doesn’t give a long-term strategy to maintain your weight. Most importantly, diets that only focus on food choices fail to address other important areas of weight loss such as exercise, and without it, your body will burn muscle mass for energy because it’s already deprived of calories. It is therefore important to incorporate cardiovascular and aerobic workouts when on a diet to help burn fat, raise your metabolic rate and promote a healthy weight loss that you can maintain for years to come.

  1. No two dieters are alike

There’s a misconception that ‘one size fits all’ when it comes to dieting and that’s where most people get it all wrong. We are all unique and we have different needs regarding crafting long-term strategies for exercise and diet. This, therefore, means that you cannot use the same approach as your friend just because it worked perfectly for them; you’ll end up being disappointed and frustrated. So I recommend talking to a weight loss professional to craft a unique weight loss strategy based on your body’s needs.

  1. Dieter’s needs change over time

If you keep failing diets over and over again, the reason could be as a result of biological factors that play a vital role in determining your success rate. It is natural for human beings to experience a slow metabolism as they age, making it difficult for older persons to shed pounds and keep them off. According to research, it becomes a challenge for the older dieters to lose weight because their bodies naturally decrease human growth hormone (HGH). Basically, HGH is secreted by the brains and helps to burn fat and aid muscle growth. As you age, HGH decreases meaning that your nutritional needs will change and you’ll find it harder to stay on a diet.

  1. The diet may be too strict, triggering you to binge on forbidden foods

When you are on a diet, you ban your favourite foods such as ice cream, cheese, chips, and even chocolate, leading you to feeling deprived. For the first few weeks, you’ll feel great with your diet but with time, you are likely to get bored with the monotony of eating the same thing over and over again. At the same time, you’ll start missing your old habits and once you finally give in, you may overeat those forbidden foods to make up for all the days you never consumed them.

  1. Becoming impatient for results from your diet

After making a decision to go on a diet and slash that extra pound in your body, it goes without saying that you’ll want to have results as soon as possible. If you realize that you’re losing weight at a rate of 1-2 pounds weekly, you’ll finally get frustrated. After a few weeks of dieting with the same results, you may give up, forgetting that it took months or even years to gain weight and it will take time to lose it as well.

  1. Yo-Yo dieting and the cycle of failure

When mainstream diets fail and you have a history of losing weight and gaining it again (yo-yo dieting), your body learns to be as efficient with food as possible. Your body reacts to such fluctuations in weight by burning fewer calories when at rest and whenever you overeat, it stores more fat in fear of the next crash diet which makes it hard to lose weight and keep it off. Besides, yo-yo dieting comes with a psychological effect; with every successive failure, it becomes difficult for you to keep faith in your goal of maintaining a healthy lifestyle.

  1. Poor timing of meals

Everyone requires a steady stream of glucose all day long to prevent metabolism from slowing down as well as maintaining optimal energy. But, we are living in a digital age and if you are not busy at your workplace, you are probably glued on your screen watching the latest TV series, movies, playing your favourite video game or connecting with your friends on the social media. The busy schedule throughout the day makes it hard for dieters to eat the correct meals at the right time and in proper proportions. For instance, you are supposed to take breakfast within an hour of waking up and a healthy meal or snack 3-4 hours later. Again, you should keep your metabolism steady and therefore, never go for more than five hours without consuming a healthy meal. Unfortunately, if your mind is occupied, you’ll forget about what to eat and at what time and this will eventually lead to failing diets.

Final thought

If you have ever tried to diet, you already know why diets don’t work. If you have not and planning to start dieting soon, it is good to enlighten yourself that diets keep failing for the many reasons outlined in this blog.

I believe that weight loss is more than just dieting, it’s about your lifestyle and mindset. And that’s why I’m on a campaign to dump the diet and help people like you gain control over their bodies and their lives.

If you’d like to join like minded women on the same journey, get in touch today.

Love and hugs

Linda x

12 Women Biographies That You Need to Read This Year

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Sometimes we all need a little inspiration.

And what better way to feel inspired than picking up a great biography. Not only will it help motivate you, but reading is a great way to relax and breakaway from the pressures of modern life.

But which Biography to choose? I’ve listed my top 12 books that I recommend you pick up. Have a read, and let me know if there are any missing off the list!

1. Mistakes I Made at Work: 25 Influential Women Reflect on What They Got Out of Getting It Wrong by Jessica Bascal

The publication has been named by Fast Company as among the top ten books that are a must read for everyone this year. In this editorial, Jessica interviews 25 successful women about their hardest moments in their jobs. These women are from various fields and reveal what they learned from their mistakes, which nurtured them to become the successful innovators they are now.

2. Amelia Earhart (and more)

Aviation wasn’t that popular in the 1920s and 1930s. Those who flew them became icons in their own right. Pilots were seen as heroes who everybody praised for being brave. However, not all pilots received the same praise. That is evident in the case of five remarkable aviators who, despite risking their lives and overcoming many obstacles, were mocked, ridiculed, and faced prejudice because they were women.

The book focuses on the struggles of the five women who went against all the odds to prove themselves in the skies. O’Brien, the author, focuses on Florence Klingensmith, Amelia Earhart, Ruth Elder, Ruth Nichols, and Louise Thaden, who accomplished many aviation missions. These five women broke multiple records, and this book is a thrilling read from the first to the final chapter.

3. Bossypants By Tina Fey

The book specifically speaks about managing a team as a woman in a male-dominated world. It’s filled with one-liners, which are both hysterical and motivational. Many relevant issues are addressed in this publication. And it’ll be a good read for women seeking to be in a position of power in a cutthroat industry.

4. Ruth Bader Ginsburg

Ruth is a woman who relentlessly fought for gender equality. This biography, written by Jane De Hart, explains Ruth’s experiences that prompted her to pursue justice and fairness for a woman in a patriarch society. Read how she defeated all odds and the strategies she used to achieve her mission.

 

5. The Life and Times of Victoria Woodhull

Victoria is an often ignored figure in political realms, but she was a person who drastically shifted the political conversations in the United States. Her commitment to rabble-rousing and female activism fronted a significant shift to the way women suffrage was viewed. Victoria even ran for the presidency seat in 1872, just to promote activism.

However, there were those who opposed her views and did not shy off from publicly attacking her. Before she ran for the presidency, Woodhull had been divorced twice and held a series of different careers. Even the feminists of her time were intimidated by her confidence. Woodhull was an advocate of free love, birth control, and freedom of female sexuality long before the media publicly gave any of these ideas attention. There is much to learn from this book written by Marion Meade, and if you are a feminist, then she will be your inspiration.

6. What I Told my Daughter by Nina Tassler

The writer brings together a powerful and diverse group of women to share their best pieces of advice that they gave their daughters, either by example or in character. The book tells of counsel from four women. For instance, it tells a story of how an entertainer urges her child to embrace her truth. Nina being an award-winning writer, captures the counsel of these four women and presents them in a more entertaining and engaging manner.

 

7. Catherine the Great: Portrait of a Woman

Catherine was born a German princess. She went to Russia, and at the age of 14, she became the country’s empress. Catherine was named the longest ever ruling female leader of Russia. However, her personal life was just as complex and challenging as her political one.

Since she came in power at a period that was considered the “Golden Age” in Russia, her leadership received much rebellion and warfare. She carried the burden of an unhappy marriage and an overbearing mother. All these things could have brought her down, and many expected her to give up. But, Catherine the Great dealt with her woes and managed foreign policy, cultural advancements, and economic tensions within the country. You’ll be greatly inspired by this book written by Robert K. Massie if you are aspiring for a leadership position.

8. Not that Kind of Girl: A Young Woman Tells You What She’s “Learned” By Lena Dunham

In this novel, Dunahm addresses her personal life and puts it in the open. This book is a collection of personal essays, and what makes it interesting is how carefully constructed the revelations are. Lenah uses this publication to explain to other women about some of the things she has learnt. And if you need fresh challenges, you’ll get a lot of them in this book.

9. Sojourner Truth

This is a famous narrative written by the popular and admired African American women in history. The publication explains why Truth is an inspirational figure. Truth was an advocate for the rights of black people, specifically black women in society. She travelled across the country, making her voice known by the relevant persons.

Truth took it upon herself to free those who were oppressed by a predominantly masculine society. The climax of her activism was the “Ain’t I a Woman” speech that up to today is being quoted. She gave the speech in 1851, which became heavily publicized in 1863 and which lead to her meeting President Lincoln in 1864. The book is not only inspiring but entertaining and is worth your read if you want to know one of the pioneers behind the black race freedom in the United States.

10. The Immortal Life of Henrietta Lacks by Rebecca Skloot

Henrietta Lacks made a significant contribution to medicine in modern history- and she wasn’t even aware of it. This publication tells a story of a woman who was a tobacco farmer and whose cells were forcefully taken from her and used to develop the polio vaccine and other several scientific advancements.

Her story brings to light a dark history of medical experimentation on black Americans. Henrietta had been immortalized by “HeLa” or the cells of her cervical cancer without her knowing. HeLa cells are worth millions of money today, but unfortunately, their donor died without ever knowing.

 

11. Mother Jones: The Most Dangerous Woman in America

Elliot J. Gorn explains a story of an activist, community organizer, and a political agitator in the modern American labour movement. Mary Jones started as a teacher before taking her campaigns to the streets. She organized labour strikes particularly with miners and child labours, and later she created a union of labour workers called Mother Jones. There’s also a magazine named after her. This book takes you through her journey of activism and how she coordinated all these strikes to be successful at her mission.

12. Helen Keller

Helen’s story remains a motivational one up to this day. She inspired many, and her experiences have been transformed into stage and film adaptations. Despite losing her eyesight and hearing at a young age, Keller did not give up on her dreams. She was helped by her teacher and a friend to embark on a journey that changed her life forever.

Her endurance enabled her to become the first deaf and blind person to receive a Bachelor of Arts Degree. The book testifies of the hardships she went through before meeting her devoted friend- Anne Sullivan. While it is a sad story, you can use it to motivate yourself and believe that whichever circumstance you’re in, you can still overcome and make your dreams a reality.

Conclusion

We are past the age of seeing biography books as regurgitated history textbooks. Whether you are looking for some motivation, entertainment, or information, you can read these real-life stories of incredible women who changed the world. They’ll keep you engaged, give you a laugh when you need and motivate you to do and be better.

I hope you enjoy reading at least some of these articles. If any of the recommended books inspire you to make a change in your life, get in touch and learn how you can Dump the Diet and get a life.

 

Love and hugs.

Linda x

5 Ways To Stay Motivated When Trying To Lose Weight

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Can you remain motivated during weight loss? You know the old routine. We begin losing weight using a diet and workout program, but for one reason or another we never seem to quite complete what we set out to achieve. Perhaps outside pressure gets overwhelming, or maybe we are not prepared to lose weight. No matter the cause, women from all walks of life find this facet of dieting particularly challenging.

But you are not destined for failure.

Even if you’ve started and stopped innumerable times before, it’s possible to still beat the binge and achieve results. In this blog I’ll run through my 5 top tips for staying motivated whilst losing weight. These are tried and tested ways that will help you to stick with your weight loss attempts whilst not making you completely miserable!

1. Forward Planning

Keeping an eye on your progress helps keep you inspired. Simply keep a spreadsheet to track how you’re progressing. It’s your decision. By looking at just how far you have come, you will be less likely to slip back into your old ways. Furthermore, it will help you plan things such as meals and exercise, so you can see if you’re really pushing yourself. On the note of meal plans, check out my free meal planner which will help you start on the right track.

Careful record-keeping includes tightly tracking Portion sizes. Eating the ideal quantity of food has become the most important secret to long-term weight control. Correctly balancing the number of healthy snacks and food you eat may mean the difference between long-term weight loss success and eventual collapse. Keeping a food journal is the very best approach to stay on top of everything you are eating.

 2. Reward Yourself to Boost Motivation

Weight loss shouldn’t be about missing out on the things you love. You need to make it a fun journey! Allowing yourself a treat after you achieve a mini goal is a great way to boost motivation. So go on, treat yourself to a girls night out, but only if you’ve earned it!

3. Address Emotional Eating and Other Motivation Busters

To achieve long-term weight loss success, then you may need to manage psychological eating habits by asking some critical questions: Do you overeat when you are angry? Do you splurge on an additional serving of dessert if you feel frustrated or depressed?

Being honest with yourself is the only real way for you to accurately measure your emotional eating causes. Without confronting them, you’ll have less control over your weight loss, as you’ll be more susceptible to binge eating. Jot down notes in your weight loss diary detailing your emotions when you consume. Take the time to reassess the diary and search for patterns which will form about why, what and when you eat.

4. Go on the Offensive and Prepare for Diet Sabotage

There’ll always be individuals who motivate you to go off your daily diet. We all have that one friend who loves to help us party! Whether its drinking or eating too much, sometimes things can get out of hand.

As you’ll know, this is the last thing we need when trying to lose weight. But you don’t want to miss out on the fun. And why should you?

That’s why you should get ask for your friends support to help you achieve your goals. Let them know about your plans, so they’re fully aware that you will be holding back from binge on late night takeaways. You can still stay social and hang out, but you’ll lay off the late-night takeaways.

5. Utilize Medical Motivation to Remain on Track

In a casual reader survey, 65% of readers stated they were shedding fat for the sake of looks. Just 35 percent said that they were doing this for his or her well-being. That simple fact is astonishing, taking into consideration the effect that weight loss may have on health and general well-being.

To get an understanding of how reducing your weight can help to have dramatic health benefits, consult your GP. They’ll be able to provide you with some targets that will have a dramatic impact on your well-being, whether it’s to reduce cholesterol or heart disease, hearing the medical benefits for your weight loss will help to motivate you and keep you on track.

Bottom Line

If weight reduction was simple, then nobody would need to Slimdown. The truth is that losing weight can be horribly difficult, with the daily motivation proving tough. Therefore I recommend that you get a reliable buddy who can help walk with you through your journey and keep you motivated. The rewards are worth if you can remain on track.

Of course, if you need any support, I’m always here to help!

Love and Hugs

Linda x