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Six Mind Tricks for better workouts

Exercise is one of the best habits to incorporate into your lifestyle. There’s an abundance of health benefits related to regular physical activity, ranging from a better physique to a lowered risk of heart disease, dementia, diabetes, plus many other chronic diseases.

Let’s face it, working out can be a hard habit to start for some

Often, those who begin fitness programmes will quit very quickly. Sometimes, after reaching a target weight, many choose to stop working out and return to their old lifestyle, only to lose the physique and store the fat once more.

Your mindset is the engine behind every action you take. To get your mind on board with the process of healthy exercise you have to make the whole process a fun, exciting and rewarding one.

So, how do you make sure you are able to stick to your workout habit?

That’s the challenging part. Sure, the extensive sweating and breathlessness can make you feel helpless and not want to exercise any more. But, you can actually trick your mind into getting going! Here’s how…

  1. Make it fun

If you don’t like exercising, there’s a big chance that you’ll feel tired and bored working out, and won’t succeed. So you need to choose a fitness programme that you will actually enjoy. Don’t hesitate to try different workout plans. Mix it up a little; ask a professional trainer to help you.

Choose the one you like the most and make your experience even more fun by doing it outdoors or turning up the music (nice and loud!). Adding fun to your workout routine makes you enjoy it more, rather than feeling obliged to do so.

  1. Invest in your workout outfit

Having a great set of workout clothes can increase your motivation to stick to your fitness routine. It motivates you to see yourself looking great in good, quality gear. Not only do you want to feel comfortable, you also want to avoid getting injured during your workout session.

  1. Make even more tweaks

So, you’re on a programme. That doesn’t mean you can’t try other forms of exercise as well. Not all workout routines are found inside the gym. Swimming, trekking, mountain climbing, cycling and other sports can be wonderful exercise options too.

  1. Buddy-up

They say ‘two heads are better than one’. That’s so true, especially when it comes to accountability on an exercise programme. Working out is more enjoyable when you have someone to go through ups and downs with. And by the way, ‘the more the merrier’ too!

  1. Progress not perfection

STOP comparing yourself to others. Doing so can be demotivating when you start wondering why you’re not progressing as fast as the next guy on the same routine.

There are so many factors to consider, not just your exercise, in trying to lose weight. So focus on yourself.

Discover why you really want to exercise. If your reason is to simply look good for others, you chance of success will be significantly lower. The reason should be intrinsic. It should be for yourself.

  1. Rise to the challenge

Always try to dig deeper. If you’re able to plank for 30 seconds, try to hit 40 next time. As you keep challenging yourself, you’ll start to benefit from better health and quality of life.

Does Size Matter?

Are bigger packages better or not?

Bigger is better (or so I’ve heard), right?

Wrong! There’s an obvious problem with a big package, bigger packets of food make us eat more. Sorry – did you think I was writing about something else?

An increasing body of evidence is proving that our environmental factors affect our mindset and the way we overeat – making you eat and drink greater quantities than just through physiological or emotional hunger alone.

Weight-loss hypnotherapists have been aware of this happening for quite some time.

Simple things like how tall and slim your glasses are, how big the packet of food is that you’re holding, and how small your spoon and plates are, all affect the amount of compulsive eating you do.

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Smaller plate, smaller belly

Would you believe that if we take the average size of today’s dinner plates and compare them to the size of dinner plates from the 1950s, we would be looking at a size increase of around 45%. And to top that off, would you believe that over the last 60 years we’re looking at a similar percentage increase in the rate of obesity. Coincidence?

The reason behind all of this confusion is that we often use the size of the package to gauge what we think a ‘normal’ amount to eat is. The food industry is using this phenomenon to trick you into eating more of their product by increasing the size of their packaging. I know – I’ve worked in the industry, it’s and I’m sorry.

Creating a new ‘normal’

It’s the job of a skilled weight-loss hypnotherapist to address this issue by helping you to become much more aware of the many triggers surrounding you and then help you adjust the amount of food you eat by creating a new ‘normal’ for you.

One common suggestion used by many hypnotherapists is to have their clients use smaller plates, packets, jars, glasses and boxes and some clients instantly see up to a 20% decrease in food eaten.

So if you want the odds to be in your favour, I’d suggest that size DOES matter, and what you do with it also counts.

Here’s a healthy Takeaway

A brief selection of some simple mind tricks to help you get the FAT OFF.

  • Downsize all of your bowls, plates and dishes – even cutlery will help. You eat with your eyes first, so when you serve on smaller plates your mind often adjusts its ‘normal’ eating portions.
  • Serve salads and healthy meals on larger plates and the ‘cheat’ meals on smaller plates.
  • Drink water from a wider glass, you will drink more than you realise you’re drinking, and drink any calorific drinks from a tall slim glass. As an average people drink 25-30% more from a wider glass than a taller slim glass.
  • Put down the family sized packs of food, jars, boxes and tins. The bigger the package the more likely it is that you’ll eat more in one serving.

Happy, healthy eating,

Richard Scott
Clinical Hypnotherapist & Mindset Coach

size, matters, food, diet, eating, overeating, comfort eating, comfort, hypnosis, hypnotherapy, hypnotherapist, weight, weightloss, fat, obesity

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Mind-over-platter-hack: Slow down, eat less

Research suggests that if you eat slower you tend to eat less. Why is that? Maybe it’s supposed to trick you into thinking you’ve eaten more than you actually have. Maybe the process allows your body to digest food a little faster.

Although quite effective for weight management, additional research* has proven how eating at different speeds results in even less over-eating.

The overweight participants in this study were given a lunch-time meal to eat, but were told to eat at different speeds: Normal eating rate; half the normal eating rate, and normal rate changing to half-normal eating rate.

The results showed that eating at half the normal rate affected men – who ate less – but not women. However, this changed when the meals were started at normal pace and then slowed down to half normal pace, with men and women showing significant appetite reduction.

In conclusion, the normal-slow pace of eating was proven much more effective than eating slowly all the time.

So to put this into practice, eat the first half of your next meal at a normal speed and then change to a slower gourmet style, where you enjoy and savour every mouthful (try pretending to be a Master-Chef judge and note the colours, flavours and textures of all the food in your mouth).

*C.K. Martin, S.D. Anton, H. Walden, C. Arnett, F.L. Greenway and D.A. Williamson (2007) ‘Slower Eating Rate Reduces the Food Intake of Men, but not women: Implications for behavioural Weight Control’.