Congratulations WEEK 20

Weight Loss Predicted Versus Actual Result

No Hunger Weight Loss by Mission Thin Possible.

Every member of MTP who has been attending our program regularly has now achieved their slow steady weight loss or at minimum turned previous weight gain into a steady loss trend.

We can now reset your target curves to better provide you a clear picture for your continuation phase.

It is not time to let up now.

What do you think you have done in your lifestyle that had the most effect in producing this result ?

Homework

Take time to reflect on what you have been doing.

Have you committed all you can to changing your lifestyle to live healthier and live longer.

Have you done what you can to interact with and spread the benefits of your new lifestyle.

What can you do to achieve more.

Come back next week and tell us what more you have changed.

Live Longer

Live Longer

The potential for increasing our lives through weight loss can be easily evaluated.

Most of us want to live longer.  If we set our rules to live by and then find a way to keep to them, I believe we all can.
Here is my list;Read more

Play

Centipedes battle it out.
In our hectic, modern lives, many of us focus so heavily on work and family commitments that we never seem to have time for pure fun. When we carve out some leisure time, we’re more likely to mindlessly “zone out” in front of the TV or computer than engage in fun, rejuvenating play like we did as children.Play is beneficial for people of all ages. Play can add joy to life, relieve stress, supercharge learning, and connect you to others and the world around you.  Greater benefits are gained when playing involves more than one other person, away from the sensory-overload of electronic gadgets.

Game play can trigger the release of endorphins, the body’s natural feel-good brain chemicals. Endorphins promote an overall sense of well-being and can even temporarily relieve pain. Playing fun activities that challenge the brain can help prevent memory problems and improve brain function. The social interaction of playing with family and friends can help ward off stress and depression.

Longevity

Recently research has been linking play with longevity. Taking the time to replenish yourself through play is one of the best things you can do. Playing games:

  • keeps you functional when under stress
  • refreshes your mind and body
  • encourages teamwork
  • increases energy and prevents burnout
  • triggers creativity and innovation
  • helps you see problems in new ways

 

Participating in Mission Thin Possible encourages you to play regularly every week at least once and is usually looked forward to by team members. It’s possible that you are self-conscious and concerned about how you’ll look and sound to others when you attempt to play games if you have not regularly participated in physical games. Fearing rejection, embarrassment or ridicule when attempting to participate is an understandable fear especially if we are overweight. We design our games to encourage participation for all with more emphasis on fun than serious competition.

Sharing laughter and fun fosters empathy, compassion, and trust.  Our games can help you loosen up in stressful times, break the ice with strangers, make new friends, and form new lasting relationships.

Keep you feeling young and energetic. In the words of George Bernard Shaw, “We don’t stop playing because we grow old; we grow old because we stop playing.” Playing boosts your vitality and even improves your resistance to disease, helping you feel confident and your best.

Play is not just essential for kids; it is an important source of relaxation and stimulation for adults. Playing is a fun way to fuel your imagination, creativity, problem-solving abilities, and emotional well-being. Adult play is a time to forget about work and commitments. By participating in non-competitive game playing you can play with the joyful abandon of your childhood, and reap oodles of health benefits throughout life.

Games that are multi dimensional provide most stimulation. They can stimulate your imagination, helping you to maintain your adaption and problem solving skills.

Homework

Start thinking today and everyday how you can add “playtime” to your to-do list.

See you at your next Team Game.

 

The importance of enough sleep….zzzzz

Sleep serves to re-energize the body’s cells, clear waste from the brain, and improve learning and memory.  Most of the sleeping we do is characterized by large, slow brain waves, relaxed muscles and slow, deep breathing, which help the brain and body to recuperate after a long day.

Inadequate sleep causes a reduction in concentration and perception due to the brain not adequately benefiting from the restorative nature of sleep.  An increasing number of us are chronically sleep deprived because of our modern lifestyles. If your sleep account is in deficit, it will affect your daytime energy, emotional balance, and your weight. Sleep plays a vital role in physical health, memory, emotional well-being and longevity. 8 hours of sleep is recommended for optimum health.

Lack of sleep influences your digestive system, immune system, vitality and your weight.  It affects your “famine response” hormones, it increases ghrelin and decreases Leptin, affecting your appetite, you are tired and start to crave higher calorie foods.  A further affect on your body caused by lack of sleep is an increase in cortisol – the stress hormone which activates the reward centers in your brain that make you want food – and not the healthy foods we should be eating.  Lack of sleep leaves you hungrier, less satisfied after meals and with no energy to exercise.

The cure for sleep difficulties can often be found in your daily routine.   Unhealthy choices during the day can result in restlessness at night. Try the following actions to help you achieve 8 hours sleep a night – including weekends.

Work towards a  natural sleep and wake cycle.

  • Get enough sunlight during the day to stimulate the production of melatonin . Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. Your brain secretes more melatonin when it’s dark—making you sleepy—and less when it’s light—making you more alert.
  • Try to go to sleep and get up at the same time everyday. Choose a bedtime when you naturally feel tired.
  • Avoid sleeping in on weekends if you need extra sleep at the weekend take a daytime nap but keep to the same wake up time. Limit naps to 15 to 20 mins in the early afternoon.
  • Avoid sleeping after supper, if you feel drowsy get up off the couch and do some exercise or light household chores, do not sleep on the couch!

Preparing yourself for bedtime.

Make your bedroom a place for sleeping,

  • Remove clutter, re-locate desks and work items, put clothing away, remove the TV, make the space condusive to sleep.
  • Make your bedroom as dark as possible or use a sleep mask.
  • Make sure its not too hot or too cold, adjust your bedding to ensure you are sleeping at a temperature that encourages sleep.

Change your habits:

  • Cut out the late night coffee , avoid alcohol before bed, that nightcap that you think is helping you relax is affecting your sleep cycle- stimulants disrupt sleep patterns.
  • Avoid bright screens an hour before bedtime – ipads, cell phones, TV. Listen to music or a podcast instead.
  • Avoid eating large meals late at night

Some nights it is inevitable that we are not going to get enough sleep, the key is to make up for it on the following day and catch up on the lost sleep.  If you are in a situation where you only get a few hours sleep a night consistently, start to make the changes that will give you the chance to get more hours of restorative sleep.

Homework:

Decide on a bedtime and wake-up time that works best for you.

Spend some time each day outdoors in the sunshine.

Replace caffeinated drinks after 5 pm with alternate non-caffeinated beverages.