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Linda Naylor

5 Ways To Stay Motivated When Trying To Lose Weight

May 21, 2019 · Follow on Facebook

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

What is a Life Coach and What do They do?

April 4, 2019 · Follow on Facebook

What is a life coach?

You may be thinking it is quite self-explanatory: Someone who Coaches People’s lives.

However, a life coach is much more than this. The right life coach can really make a truly positive impact to your wellbeing.

What is a Life Coach?

 Life coaches aim to help find the best version of yourself. Whether it may be helping you through a tough relationship, new career path, or just day-to-day life.

A life coach will take you from where you are now to where you want to be.

The key to a good life coach is not necessarily to recreate the client’s personality and looks, but help to improve part of one’s self that wants to change.

Life Coaches will help identify obstacles that are holding you back and will allow you to uncover ways of overcoming these obstacles. If you are looking for long lasting change, then a life coach will guide you towards a healthy and happier lifestyle.

They can help build on insecurities and allow you to love you for the person you are! They will also help you to bridge the gap from the life you have, to the life you want.

Why seek a Life Coach?

If you are reading this blog, then you are probably unsure if you want or need a life coach. Right?

Life coaches can help improve SO MANY aspects of your life.

Unlike Therapists, Life Coaches aim to motivate clients and work on self-esteem in order to achieve their future goals, as opposed to finding an emotional resolution of past problems.

They can help to rebuild and support your inability to break bad habits and frequent irritability, as well as help deal with stress and anxiety of day to day life or more distressing situations. They can also work on everything in between these emotions and sense of self.

Life Coaches are here to help with changing your life and giving advice on your weaknesses, using a gentle nudge and new perspective on new scenarios.

Usually, you can talk to your Life Coach by Skype or phone. They are there to provide help when you need it; at home or on the move.

They also provide support, which should leave you empowered and enlightened. These sessions can be used to confront what you want to achieve and how to actually achieve these goals. Life coaches specialise in listening to what you wish to achieve and can help guide you in the correct direction.

What are the Benefits of a Life Coach and What do they do?

There are so many benefits of having a life coach in your life.

  • Help achieve your goals – They can help set and work towards goals in a realistic and sustainable way.
  • Deeper level of learning – In order to strive in your new lifestyle, Life coaches help you to find and learn yourself and even improve areas of your personality.
  • Safe place to gain perspective – Life coaches offer a safe space to talk through sensitive issues, in a non-intimidating and non-judgmental environment.
  • Build personal awareness – They can provide individuals with ideas of self-love and enlightenment. Life Coaches can also make one aware of potential blind spots.
  • Support for improving specific skills – Life coaches can again provide additional persuasion that you may need to kick start your improved life and communicate to the World the new you.

How can I help?

If you are thinking of speaking with a qualified life coach, then look no further!

I’m Linda from Dump the Diet, and I’m here to help you on your journey of self-discovery and change.

I believe that you only have one life, so why not live and love it at your best! You can take control of your own life and body by creating a lifestyle that suits you.

I have an understanding on a personal level with my clients. I have gone through many transformations through my own life for the better, by learning self-control and self-love.

What I do at Dump the Diet

 With a lifetime of yoyo dieting behind me, I work with intelligent, caring, determined women who want to achieve their life time goals.

These are just some of the goals that I can help guide you to achieve:

  • Stop binge eating
  • Getting over your personal excuses
  • Learning to love and accept yourself as you are
  • Being more positive about every aspect of life
  • Even help with coping with everyday issues with enthusiasm

You can see what an amazing impact life coaching can have on women. Here are a few snippets from some happy clients, who were kind enough to share their experiences:

‘Linda has lots of good ideas and resource suggestions to use in order to make your plans happen.  She is a warm and supportive person and you really do feel like you have your own “personal cheerleader” routing for you!’

‘Linda asked questions and made observations that friends, however close, would not have felt able to do…The process put life back into perspective and reassured me regarding the decisions I was making.’

If you’re still unsure about whether to discuss change and enhancing your time on this earth with a life coach, or even have a question to ask. Feel free to get in touch!

Love and Hugs

Linda x

 

 

 

 

 

 

Can You Gain Weight By One Binge?

February 25, 2019 · Follow on Facebook

If you are like every other person in the world, then on an occasion you will like to slightly (or excessively) indulge in food. You’ll be fully aware you should not be consuming this amount of unhealthy foods (chocolates, cheese, sweets, crisps etc), but sometimes you just can’t help yourself!

This extreme snacking may seem innocent, but I’ll explain the long and short-term effects on the body and mind, even after a single binge.

What is ‘Binge Eating’?

Binge eating is something that most people will have experienced at some point in their life.

It could be a simple hangover cure involving extra greasy fry-ups, the day after a big event. Or in other instances, it may be much more severe or concerning.

Bingeing is eating in excess.

In your life this may not occur very often, but even on one occasion this diet may be exposing your body to long term problems.

Impact on the Body: One Day Binge

Everything is good in moderation. But one day of binge eating, the voice in your head that says “just one more…” or “today is my day off” can actually have serious health repercussions.

A study on 15 healthy students, Binge Eating for one day, showed a 28% decrease on the body’s insulin levels.

Insulin is important in the body for converting food into energy. The more food the body has, the more the Pancreas has to make insulin to convert it into energy.

The extra strain on this organ can cause it be dysfunctional, and may cause type two diabetes in later life.

This study, and many others like this, suggests that acute binge eating causes immediate metabolic health consequences.

Another issue with one-day bingeing can be weight gain. Bingeing on unhealthy foods such as some of our favourite snacks or take-aways, can cause almost instantaneous weight gain.

Food which has high salt concentration causes the body to retain more water. This is in order to dilute unusually high concentrations of salt in the body and blood stream.

Although this is a short-term issue, once you have stopped this excessive eating it will take the body hours the digest the food and for you to return back to your previous weight.

This returns back to my previous point… everything is fine in moderation.

It is when we start bingeing on unhealthy foods regularly that the repercussions of our actions start to have long lasting effects on the body.

Bingeing: Long Term Effects

Eating in excess regularly, not followed by Bulimia (vomiting or over exercising) allows the binged food to get absorbed. A side effect of this is significant weight gain.

Overindulging in our favourite delicious foods could lead to common diseases, such as diabetes, cancer and cardiovascular diseases.

During bingeing episodes, masses of calories can be consumed and absorbed by the body, causing weight gain.

These occasions of mass eating tend to consist of fatty and sugary foods, with little to no nutrition. This can lead to problems caused by vitamin and protein deficiencies due to the lack of nutrition.

If your binges become more frequent rather than occasional, this is when weight gain can become much more apparent.

So, to conclude, an occasional binge may only cause very short-term weight gain. However, even if you participate in this diet as a one off you could lead to long term complications on the body.

Love and Hugs

Linda x

Why Yo-Yo Dieting is Harmful To You

January 11, 2019 · Follow on Facebook

Dieting may lead to rapid weight loss but its effects could do you more harm than good in the long term. Here are some of the negative effects of yo-yo dieting and how you can avoid this harmful cycle.

It’s a dangerous cycle: severe dieting followed by rapid weight reduction, putting the weight back on, then falling back into the same pattern. It’s called yo-yo dieting or weight cycling. While you may achieve the goal of weight loss in the short term, the negative effects in the long term are not worth the health risks.

Health behaviour and obesity prevention expert Kelly D. Brownell of Duke Sanford School of Policy explains that yo-yo dieting can cause health risks that may contribute to death. “There are stronger and more consistent links between body weight variability and negative health outcomes, particularly… mortality from coronary heart disease,” Brownell’s study explains. Yo-yo dieting may also contribute to behavioural or mental disorders like “life dissatisfaction and binge eating.”

What Causes Yo-Yo Dieting?

Medical experts say yo-yo dieting has a lot to do with the mind and how it perceives weight loss. In particular, many yo-yo dieters see dieting as a high-stakes gamble where perceived failure leads to shame and isolation.

Cardiothoracic surgeon Mehmet Oz of Columbia University explains, “some dieters psychologically treat diets as an all-or-nothing ordeal. Once they deviate even slightly from a diet or healthy eating plan, they figure they might as well drop the whole thing… We mow through a pound of cheesecake, and we get fat again. The cycle continues.”

Other experts suggest that societal pressures and wrong emphasis on body shape may cause yo-yo dieting. “The emphasis should not be about ‘body weight’ or ‘body fat’ per se, but about motivation for a healthy lifestyle in relation to food and physical activity,” The Washington Post quotes physiology and nutrition expert Abdul Dulloo of the University of Fribourg in Switzerland.

Negative Effects of Yo-Yo Dieting

Studies show that yo-yo dieting has negative effects not only on one’s physical health but also on one’s psycho-social wellbeing.

Regaining More Fat

The body has a built-in mechanism to regain muscles that are lost due to dieting, but what takes place instead is “fat overshooting.” The Washington Post explains, “The body wants to regain lost muscle, but regains fat first, so the drive to eat and slowed metabolism continue until muscle regain is complete… [which] can contribute to an overall increase in weight over time.”

Eating Disorders

Dieting can lead to feelings of nutritional deprivation. Sensations of hunger are naturally triggered in the body, and this is the point when dieters tend to overcompensate. Health.com explains that binge eating is a natural consequence of food denial. Bingeing leads to guilt and reverting back to the same vicious cycle.

Heart Problems

Yo-Yo dieting puts a lot of pressure on your heart and blood vessels. Health.com reports that people who experience rapid changes in weight had “twice the risk of heart attack, stroke, or death.” For patients who are obese, dieting is of course advised as a health intervention but it is best to maintain the weight loss through proper nutrition and physical activity.

High Stress Levels

Stress can be elevated because of yo-yo dieting. That’s because the pressure of losing the weight can cause spikes in your cortisol level which is also known as stress hormones, explains web.md. “That’s a problem because high cortisol means you are more likely to add fat around your belly, which raises your risk for problems like diabetes.”

Isolation And Loss Of Self Esteem

Regaining weight can make dieters feel like they’ve lost a battle, says health.com. This can cause a massive loss of confidence, shame and even depression. When this happens, a person is more likely to retreat from the world, instead of reaching out to seek support or to talk about how to improve.

How To Stop Yo-Yo Dieting

Fitness experts insist that there are lots of benefits from achieving a healthy weight, but the key is to avoid yo-yo dieting. It is important to approach the goal of weight loss with the right mindset and perspective.

Lose Weight Slowly But Surely

Remove any pressure to lose a ridiculous amount of weight in a short period of time. Gradual weight loss will also help you to maintain your healthy weight in the long term. If you start becoming impatient with your progress, think only of the achievable and manageable steps you can do today, and stick with that.

Overhaul Your Mindset

Think about your health not only in terms of dieting and weight loss but also in terms of making wise decisions. Dietician and author Rebecca Scritchfield tells The Washington Post that this means being mindful of other health factors like physical activity, sleep habits, alcohol consumption and your food/restaurant choices, among others. This way, you refocus your perspective from weight loss to overall health.

Dr. Oz also reminds you to pursue health goals for yourself, not because of what other people think. The chances of success are higher when you do something because you’re genuinely looking after yourself, rather than proving something to the world. It is best to keep a small group of trusted people who will support you, not judge you.

Stop Emotional Eating

Be aware if you are reaching out for food because you are satisfying your hunger and nutritional requirements, as opposed to feeding your emotional needs. Simplysupplements.co.uk explains that we crave high-calorie, high-sugar foods because they relieve us of stress.

If your emotions are triggering cravings, practice mindfulness. Take deep breaths, stretch, take a short walk and centre yourself. Drink water, or reach for something healthy like fruits, vegetables or nuts.

Maintain Your Blood Sugar Level

The best way to keep your food cravings at bay is to maintain healthy sugar levels. That’s because hunger pangs are activated when sugar levels dip too low. Simplysupplements.co.uk explains the best way to keep sugar levels consistent is to reduce consumption of sugars and refined carbohydrates. Usual culprits are sodas and white flour. Instead, go for whole grain food products and fibre rich foods.

Put Variety Into Your Exercise

Physical activity is essential to good metabolism and maintaining weight loss, but enthusiasm is key in keeping up with your exercise regimen. Having a varied repertoire of exercises is essential in staying determined, recommends simplysupplements.co.uk. Balance intense workouts with lighter activities. Devote other days for muscle training which helps you burn more fat.

In conclusion, weight loss is a matter of health and wellbeing. The negative effects of yo-yo dieting will end up costing you more than its short-term gains. It’s best to pursue gradual weight loss with reasonable goals and safe methods, that way you will be more successful in maintaining its benefits in the long term.

I hope you’ve found this blog article helpful! If you’d like to beat the binge and stop yo-yo dieting forever, why not check out one of my fabulous courses and coaching sessions. I’d love to get to know you!

Love and hugs

Linda x

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