Meditation Boosts Your Self-Control
Improves your ability to regulate your emotions (see here) (Ever flown off the handle or not been able to quiet your mind? Here’s the key)
Meditation Boosts Resilience
When you face a crisis, an emotional challenge or if you are just feeling down it can be very hard to maintain things that require a little effort. That is where resilience comes in. It gives you the strength to persevere. Resilience makes you stronger. Resilience is the skill that allows some people to pick up and carry on. Without it, you hit the fridge, eat ice cream, stop exercising …
Digestive Health is strongly connected to emotional health
“Have you ever had a “gut-wrenching” experience? Do certain situations make you “feel nauseous”? Have you ever felt “butterflies” in your stomach? We use these expressions for a reason. The gastrointestinal tract is sensitive to emotion. Anger, anxiety, sadness, elation — all of these feelings (and others) can trigger symptoms in the gut.” https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection
Exercise is strongly connected to emotional health.
“Evidence is mounting for the benefits of exercise, yet psychologists don’t often use exercise as part of their treatment arsenal. Here’s more research on why they should.” http://www.apa.org/monitor/2011/12/exercise.aspx
“Everyone knows that regular exercise is good for the body. But exercise is also one of the most effective ways to improve your mental health. Regular exercise can have a profoundly positive impact on depression, anxiety, ADHD, and more. It also relieves stress, improves memory, helps you sleep better, and boosts overall mood. And you don’t have to be a fitness fanatic to reap the benefits. Research indicates that modest amounts of exercise can make a difference. No matter your age or fitness level, you can learn to use exercise as a powerful tool to feel better.” https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm
Start a virtuous cycle
Make one single tiny change and then build on it. One success breeds more success. Make sure you tackle things in a realistic and simple way. Set yourself up to succeed.
A virtuous cycle is one which reinforces itself. Where one good action helps you make the next one.
I hate my body moments – 97% of Canadian Women have them.
A new Canadian advertising campaign for Kellogg’s Special K® has drawn kudos and attention for its inclusiveness – it features women of all shapes, sizes, ages, sexual orientations, ethnicities and cultural backgrounds. The Special K® #OwnIt campaign, which began airing nationally in Canada in September 2015, celebrates women by encouraging them to ditch the all-too-common self-doubt around body image.
The goal of the campaign: inspire realistic and positive change by rallying women to “own it all.” The ad is rooted in the insight that 97 percent of Canadian women have an “I hate my body” moment every day.
Respect your Digestive System – Its more important that we used to think it is
“Medical diagrams show the small intestine as a sausage thing chaotically going through our belly,” she says. “But it is an extraordinary work of architecture that moves so harmonically when you see it during surgery. It’s clean and smooth, like soft fabric, and moves like this.” She performs a wavy, pulsating motion with her hands. Enders believes that if we could think differently about the gut, we might more readily understand its role beyond basic digestion – and be kinder to it. The great extent to which the gut can influence health and mood is a growing field in medicine. We speak of it all the time, whether we describe “gut feelings”, “butterflies in our stomachs”, or “pooing our pants” in fear, but popular understanding of this gut-brain axis remains low. Giulia Enders https://www.amazon.ca/Gut-Inside-Story-Bodys-Underrated/dp/1771641495
Why Smart people don’t diet
Okay, so you, probably like lots of others, came to this website because you had the idea that you want to do something about the way you feel about yourself. For most women, sadly, feeling good about ourselves usually equates to losing weight. This conclusion is how we end up going in the wrong direction and wasting so much effort dieting and depriving ourselves.
There is too much information out there now, to believe that dieting is the answer. All indications are to the contrary. When I talk about dieting I mean diets that require you to cut calories drastically or cut out whole food groups. If your body feels that it is suddenly being deprived of calories, nutrients and variety, it goes into, what I suppose you could call, “survival” mode and begins to store calories. When your body is in this mode it literally slows your metabolism – it slows down to conserve energy, making it just that much more difficult to lose flab.
In addition to this physical response, your brain goes to war and starts directing every bit of ammunition at its disposal to trick you into eating more. We all know that as soon as you eliminate something from your diet, such as carbohydrates you start dreaming of plates of spaghetti! It’s one of the ways our brains trick us. it also starts over producing cortisol which causes emotional stress. When you finally break down (because only a handful of people on this earth are capable of sustaining a program of abstention their whole lives!) and go back to bad eating habits, you quickly regain the weight and sometimes more. This is an all too familiar experience for most of us and we didn’t stand a hope in the first place!
So, this leaves the question, if our bodies and minds are so good at sabotaging our efforts to lose weight, how can we ever hope to change our shape, or permanently lose the extra body fat we have accumulated? Before going any further, I want to make sure that we all know, that the important thing is, to reduce your body fat, not your body weight. Gradually changing your form by reducing body fat and increasing your muscle tone, doesn’t necessarily mean that you will weigh less, all those muscles are a lot heavier than fat cells but oh, so much better looking!
Having ruled out reducing calories through deprivation, doesn’t mean that your body can’t learn to function on less fuel and shed some pounds. It has been proven time and again that slow and steady changes to your diet can make a huge, permanent difference to your weight, or rather the amount of body fat that you have. Gradual changes over time make big impressions, like reducing your sugar intake by drinking less soda and alcohol and eating less refined foods for example. You could skip, dessert a couple of times a week, this is not dieting, this is allowing your body to adjust to new routines without, invoking the brain’s tendency to trick you. A slow and steady adjustment to the quantity and quality of what you eat is the answer.
Many studies have shown that women who succeed at modifying their diets over time and set small goals for themselves are much more likely to stay slimmer in the long term than women who take drastic measures to diet with completely unrealistic goals such as losing 50 pounds in 5 weeks!
Another very valuable step you can take is to become more mindful about what you put in your mouth. The word Mindful is being used a lot lately, because people are beginning to become more aware of the control we are all capable of exercising over our own lives. This applies in respect to nutrition too, for example if you stop and think about how hard you have to work to lose fat, maybe you won’t have that burger and fries, maybe a nice fresh salad packed with delicious veggies would be just as satisfying!
As you go along with my program, you will see results and when you see those results you will become more invested in changing not only what you eat but many aspects of our life. Making changes at your own pace will result in long term and permanent changes.
- Stay away from dieting
- Be mindful of what you eat
- Try smaller portions
- Try reducing your sugar intake
- Include a variety of foods in your diet
- Include all food groups in your diet
Being on a diet is a miserable experience for most people, and it rarely leads to the desired goal of shedding fat. In fact, studies show that dieters often gain weight rather than lose it because most diets’ intensity, restrictions, and short duration are ill-equipped to produce long-term effects. In Smart People Don’t Diet, Dr. Charlotte N. Markey offers a refreshingly different approach to weight management.