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

Triggers and Food Cravings

 

Food Cravings are not as a result of hunger, hunger is a physical sensation felt in the body. Hunger represents the physiological need to eat food. The sensation of hunger is felt after only a few hours without eating and is unpleasant.  (e.g. stomach cramps, headache from low blood sugar). It is the body’s mechanism to signal a need to increase blood sugar levels for efficient functioning of the body.

A food craving is an intense desire to consume a specific food whether we are hungry or not. We don’t really need the specific food we crave but we do remember really liking it. Cravings and over-eating on those foods aren’t instinctive or natural. They are learned behaviors, habits shaped over time, through the intricate mechanisms of habit formation. Eating and snacking on craved foods provide both relaxing physical and oral body sensations and feelings that give comfort.

Repeatedly experiencing and feeling the pleasurable short term and immediate results of eating foods, high in sugars and fats, which trigger dopamine highs in our brain pleasure centers, imprints these pleasurable feelings deep into our memory cells and later can affect us just as strongly and similarly to the addiction results of cigarettes and opioids, when our food craving is triggered.
Even when we know and manage to tell ourselves we do not need some food item, and after we have replaced it for days or weeks, simply seeing pizza or an old favorite sugar drink can suddenly and unexpectedly pull up memory of the pleasurable result years afterwards.
It is even worse for food than other addictions as we cannot use total abstinence and totally remove food from our lives following the methods of AA type approaches.

We need to use every method available to us to achieve the life change we are looking for and resist craved foods. Try and find an instant response, an alternate food or snack, an action that overcomes and replaces the craving thought in our brain. There is no one size fits all but over coming food addictions by pursuing a common healthier lifestyle resisting them especially reinforced by a peer group of family and friends has been proven a very effective route.

Most of us can list our top ten craved foods, perhaps one is in this list, chocolate, potato chips, cookies, ice cream, cake, alcohol, candy, pizza, bacon and pop.   What do they all have in common?  They quickly produce a high fat and/or glucose spike in our blood streams.  The action of eating these foods can totally derail our weight loss success.  The key is to try and understand what the triggers are that cause us to crave certain foods and then find a strategy to avoid the triggers.

TV ,online and magazine advertising is used by food companies to get us addicted to their foods and drinks. Repeatedly watching their adverts on TV results in purchasing and consuming these products that we do not need.

Let’s get into the habit of having healthy low calorie snack foods and water available to replace the high fat and high sugar foods and drinks we usually crave.

Food Cravings triggers can be categorized into four types.

  • A Pattern – a place, a thing, a time of day can be linked to the pleasurable feeling and can stimulate the craving. W must think about what we are doing when we are eating one of our craved foods-, what is or was our trigger?
  • Social environment– a group of friends or an associated activity can lead to repeating the craved response . Lets think about our social group, does being with them cause us to over indulge in a craved food.
  • Emotional –self medication for sadness or anxiety. Do we eat a certain food when we are sad lonely or frustrated.
  • Withdrawal- allowing our body to get too low on sugar.The first impulse can be to go to the high sugar foods of candy or chips to get that instant reward.

The only way to address food ravings is to avoid the trigger or to find that replacement food or action that works for us and eventually leads to a more acceptable habit.

Homework:

Identify the foods you regularly crave and eliminate one from your home and from your shopping list each week.

Develop a replacement activity for each food cravings or situation that is associated with each trigger or craved food.

Find lower calorie substitutes and go too foods and drinks for each food or drink yoru crave. You may find you need a different substitute for each one.

Exercise like go for a walk immediately after dinner to stave off sweet desert cravings, leaving the room or exercising during commercial breaks on TV can works for many people to eliminate the T.V. snacking. Only you will find what works for you.

My wife does not like it that I myself use pickled onions as my go to substitute for many things.I can crave them as they are such a low calorie snack.

 

Changing Your Shopping Habits.

Mission Thin Possible is a program coaching the adoption of permanent life change slowly, one small step at a time. This applies to our food shopping as much as anything else. We need to replace bad shopping habits with good shopping habits. If you never have your poor choice snacks and other high calorie foods in your home, you are more likely to eat a healthier option.Read more

10,000 Steps

Why Exercise?

Exercise is not necessary nor an effective tool for weight loss alone. Low to moderate intensity exercise however has benefits that can help you live longer. It has also been shown that including exercise as part of a “lifestyle change weight loss program” gives fives times the probability of success. Walking was the favoured exercise program adopted by over 90% of people who have successfully achieved permanent weight loss.
Target 10,000 steps a day.
10,000 steps a day is a good daily target to set as a goal.

Getting Started.

• Wear comfortable walking shoes, with good fit and low heel.
• Choose a safe, well lit route especially if walking alone. (Ideally always walk with an exercise buddy).

Motivation.

Most people like to challenge themselves. Using a pedometer to track your daily step count will motivate you to walk further and you will see your progress.
Setting yourself a step goal for each day will push you to do a little bit more until you eventually hit your step goal. Walk with friends and plan scheduled walking dates to encourage you to walk more often and regularly.

How To Reach 10,000 Steps a Day?

If you have a desk job 10,000 steps may seem daunting. Your daily step count may start at less than 2,000 steps.

Follow this guide to steadily build up your step count.

•Step 1: Determine how many steps you take in a normal day by wearing a pedometer for 3 days.

•Step 2: Calculate your base line, divide total number of steps by the number of days measured.

•Step 3: Read your first goal from Col B. that corresponds to your starting baseline.

Cols C and D give recommendations for reasonable rates of step increase and time to increase.

•Step 4: Circle the number of steps on the Step Table closest to your ultimate goal, 10,000 for most people.

•Step 5: After you reach your first goal set that number of steps as a new baseline and repeat the cycle.

If you find you do not have time to add more steps focus on going faster and or including more hills.

Pre-emptive Actions

These Pre-emptive actions will help you increase your daily step count.

•Put on your pedometer immediately you get dressed in the morning – every step counts.
•Have a quick walk before work, use the time to plan out your day.
•Check your step count during the day, do not leave a large amount to make up after work.
•Get up and walk periodically during the day. Plan to have half your days total done by 3 pm.
•Wherever you are going, take the long way round and use the stairs!
•When grocery shopping walk around every aisle.
•Make a walking date with a friend instead of calling them on the phone, window shopping will easily add 2000 steps to your step count .

Homework

Buy a pedometer if you do not have one.

Start your 10,000 steps a day walking target.

Use the guide above to increase your step count.

Call a buddy and invite them to walk with you! Enjoy the walk.