Habit Power not Willpower

HABITPOWER NOT WILLPOWER

Habit power is what you need not will power!

Example - When I think of having an ice-cream, 9 times out of 10 I will have yoghurt instead.

I may think of an ice-cream for some reason, but I quickly remember what I really want and what is better for my body is some yoghurt.  So then I quite happily get some yoghurt and am content with that.  I often get some with fruit that is low in sugar or add some fruit which is a real treat.

However if I really want an ice-cream I know I can have one occasionally and that's fine.

Let me know if you have a healthy substitute food you want to share on here.

p.s.  Don't do what I did this week and have a chocolate easter egg that was on offer early and get a headache from too much caffeine or the wrong food;)

BarbeJeffs@Hotmail.com

WeightLoss4MBS

This one definitely looks too big!

Checking Labels

CHECKING LABELS

It is important to check the labels on the food and drinks you buy to be aware of the amount of fat, sugar and salt that you are consuming.  This is particularly important on the regular foods you buy as it adds up.

As you may have heard you can't just go by the low fat or low sugar labels as the manufacturers often raise the level of something else in it to overcompensate for taste and keep people coming back for more.

As a general guide on food and drink items I try to keep under the following levels per 100g:

sugar under 15g

fat under 5g

salt under 400mg

It's up to you however how strict you wish to be as you lose or maintain your weight.

BarbeJeffs@Hotmail.com

WeightLoss4MBS

Benefits of Exercising

Benefits of Exercising

Helps keep your weight down

Makes you feel happier

Improves self-esteem

Increases well being

Sense of achievement

Increases energy levels

Relieves stress

Improves motivation

Improves mental functioning

Improves sleep

Improves fitness

Improves health

Boosts morale

Opportunities to meet others

Reduces depression

Improves mood

Barbejeffs@Hotmail.com

Exercise Tips

Exercise Tips

Decide what you will do, how long, where (and with whom)

• Choose an exercise you enjoy and can do that you can stick to for life eg. walking
• Aim for about 30 minutes exercise and schedule it into your day
• Do it where you feel comfortable
• Exercise with a friend or group if you want to
• Make a commitment to it and follow through even if you don't feel like it at first
• Use a variety of exercises during the week to keep it interesting
• If the weather isn't good, dance at home like I do or choose something else
• Give yourself some changes and challenges later once you get used to it
• Use music to motivate yourself and add extra enjoyment as I do if needed
• If you have kids take them with you to multitask (preferably not on the phone)
• Enjoy the fresh air and change of scenery, its good for your mind as well
• If you do eat afterwards, choose healthy foods
• Start small if you have to and build your way up
• You don't have to go to a gym but if you want to you can get used to it
• Don't let excuses keep you from your goals
• Even housework counts towards your daily exercise quota
• Give yourself a day off once a week and relax

Weight Loss 4 MB&S - The Benefits

Weight Loss for Mind Body & Soul

The Benefits

It Works - A proven system to keep you focused

Simple - Easy to fit into your lifestyle

Cheap - No expensive or ongoing fees

Your Choice - You help plan your own program

No Pressure - You can do it at your own pace

Support - Advice while you are learning

Honest - No quick fix or false promises

Long Term - Not a crash diet that won't last

Realistic - No harsh work outs or boot camps

Empowering - Not shaming or embarrassing

Self-monitoring - Accountable to yourself

Invest in self - Not an exercise equipment fad

Achievable - Can do it if you commit yourself

Healthy - Not risking your health with pills

Flexible - No counting calories or points

Holistic - Helping your total well being

Gradual - Goal of lasting improvement

Rewarding - Feeling in control again

BarbeJeffs@Hotmail.com

Self-Talk Reminders

Self Talk Reminders

• Stop. Think about it.
• Do you really want to put more weight on?
• Can I afford to put that on?
• Do I really want to look like that?
• Does that fit in with my goals?
• Does that help me or hurt me?
• Is that really my friend or my enemy?
• Is that food good for me and my body?
• How much of that kind of food have I eaten this week?
• If I start eating that food can I stop?
• How will I feel about myself afterwards?
• Will I regret eating that food?

• What do I really want right now?
• What does my body really need?
• What will make me feel better?
• What will help my long term goals?
• I deserve to be slim and healthy.
• I'm in charge of my choices not food.
• Out of sight is out of mind.
• Remember that cravings only last a few minutes.
• I don't want to be fat and unhappy with myself anymore.
• I'm taking my life back now.

The above are just examples that could be used, but it's best if you make up your own.

You can record some and play them back to yourself daily until your mindset changes so you automatically reach for the healthiest options most of the time.

barbejeffs@Hotmail.com

WeightLoss4MBS

Joys & Goals - Questions to ask yourself

Questions to ask yourself

Why do I need to lose weight?

What else do I need to deal with?

What have I been avoiding?

What do I need to face?

What issues do I need to work on?

What feelings have I been stuffing down?

What's eating me?

What happened in my life that started this?

Why did I give up on my goals?

How can I start addressing my problems?

Do I need to get help with other issues?

How can I begin to move on now?

What blocks need to be removed?

What will make me happy?

What do I really want for myself?

What areas of my life need my attention?

What actions will I take to start changing?