weightloss, weight, loss, diets, diet, slow, eating, over-eating, metabolism, hypnotherapy, hypnosis, food, speed, slimming, reduction, study

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’.

No Stress for Students

Here are some useful tips to help you all students avoid the many pitfalls of stress, anxiety and panic – particularly when it comes to exam time at school, college or university.

nail bitingAvoid stressful people.

Stress actually is contagious. During exam week, resist the urge to have a study session with your super-tense friend, especially if they’re complaining about all the work they have to do and breaking pencils all over the place. Their stress will only add to your stress.

Eat healthy and exercise.

This seems like a no-brainer, but it’s a wonder how many people forget it. Skip the sugar, which will make you crash, and go for snacks like Granola bars, healthy cereal or fruits and veggies to keep your blood sugar stable. If you’re studying for a long period of time, eat some protein too. Also, try to get some form of exercise. Even a 10 minute walk will leave you calmer and more focused.

Just say NO.

I don’t mean to drugs, although I’m definitely not recommending them. What you need to say no to are the people who want to take up your time. There will probably be a friend who needs to talk to you for hours about their life, or a keg party the night before your final, and if you say yes, you’ll probably be tempted to blow off studying. Resist the urge. Say no to the distractions and be selfish for a day. You want great results, right?

Force yourself to take breaks.

For every hour or so that you work, take a 10 or 15 minute break. Let yourself do whatever you want (check Facebook, check out that guy or girl sitting nearby, stare off into space, call a friend, etc.) for those 10-15 minutes, then start working again. This gives your brain a little rest and will help keep you more focused when you are actually doing work.

Pupils sit exams in a school hallVisualize it all going right.

This is actually my favourite tip of all, even though it sounds kind of nuts. Imagine yourself taking the test and feeling confident that you know all the information. Picture getting all of the answers right, and focus on how relaxed you feel. Then picture the A on your test paper. When you imagine a happy ending, that’s often what happens, because you make the decisions that lead to it without even realising.

If you’ve studied all you can, get up your confidence!

When test-time rolls around, it’s time to get yourself into confidence mode. You’ve prepared as much as you could, and now it’s time to ace the test. The tip here is to do whatever works to convince yourself you are going to do really well. Again, I know this tip sounds a little crazy but you just have to try it for yourself. I think you’ll like the results.

If you’re having trouble getting into ‘confidence’ mode… This may just help! I’ve recently created a Student Stress-Buster MP3 which I’m providing to students at HALF PRICE. That’s right… just $20

Say goodbye to those stress filled days and long long nights of study.

Learn faster, retaining more information and all while being super-relaxed and supremely confident.

Get your Student Stress-Buster MP3 download by visiting my STUDENT MP3 page..

Pass this onwards if you know someone it may help. Your thoughts, feedback, comments, likes and shares are always welcome.

Warmest

Richard Scott
www.mynd.works

10 Realistic Pursuits to achieve.

We all have different dreams and aspirations in life. These things are what keeps us motivated to keep moving forward, even though we know it’s going to be difficult. Maybe you dream of putting up your own restaurant, travelling the world, buying a beautiful house, becoming a superstar or a popular athlete, taking a master’s degree in Harvard, etc.

No matter how big your dreams are, a big part of you says you will achieve them someday. But apart from these, there are other things that we should also put in our “dream list”. These are things that regardless of who you are, where you are now, and what you want to become – are essential to your success and happiness.

Whie getting them could be a challenge, they’re definitely worth the undertaking.

Love

On top of our list is love. That big house you’re dreaming of will not bring you much happiness unless it is shared with someone you can be with for the rest of your life.

While to love is to be vulnerable, it is one of the magical things that you could ever have in your life.

Good Health

Without good health, it is impossible to reach your dreams. Poor health is one major obstacle that can prevent you from attaining your goals.

Not only is it expensive, but not being in good health saps you of the energy and enthusiasm to keep moving. It affects your perspective and discourages you from pursuing your dreams. Health is wealth. It’s true. And we should treasure it like we treasure everything else that matters to us.

Sleep

Few people realise how important sleep is to their health, well-being and happiness. As you sleep, a lot of magical, good things happen within your body. Your organs, including your cells go through strenuous repair, thus, slashing your risk of illnesses and making you feel rejuvenated. A good amount of sleep each night is good for your body and soul.

Happiness

Your money in the bank will not give you happiness. It could give you pleasure, but only for a short whilst. This does not mean you have to stop working and earning money and trying to be rich.

What it means is that you should not think that early possessions are what gives us happiness. Happiness is not a destination. It is a journey. We wouldn’t find it from other people (not even from our partners).

We find it within ourselves – in the innermost part of us. Allow yourself to be happy. Live in the moment. Enjoy the ride. Happiness is just around the corner.

Kindness

In this cruel world, it is often hard to be kind. But compassion has been scientifically shown to increase happiness and satisfaction in life.

Being kind doesn’t mean you have to allow others to take you for granted, do someone else’s work, or give up everything you have to help those in need.

Being kind is more of being just, showing respect, and giving others some consideration. Be kind to yourself as well. You can’t be fully compassionate towards other people if you don’t love yourself.

Friendships

Friends will not only help you achieve your dreams, they can also make the journey easy and fun. Good friends are treasure you should not take for granted, but take good care of.

Fill your life with people who inspire you to become a better version of yourself, who always push you forward, and never leave you through the tough times.

Forgiveness

Another thing that is worth pursuing is forgiveness. Whether it’s directed to someone else or to yourself, forgiveness marks the start of healing. You don’t want to move forward with your life carrying a heavy burden of resentments, painful feelings and grudges. Let go of them. They don’t make your journey easy, rather tormenting.

Rest and Relaxation

Workaholic? It’s time to slow down a little. You are not a machine. You are a human being who feels tired from time to time. It is just right to give yourself rest and relaxation, every single day.

You can do anything but not everything. When you allow yourself to be lazy on a Sunday, give yourself a 30-minute to an hour of digital detox every day, or practise some calming medication exercise, you will realise that life can be so, so much better!

Meaningful Career

If you spend eight hours or more of your day in a job that does not feed your emotional, creative and intellectual needs, you should consider pursuing something else.

A meaningful career is one that feeds your passion and gives you a sense of pride in what you do. Of course, you will get tired and burned out from time to time. But at the end of the day, you still are thankful because you are able to pursue what you are passionate about.

Gratitude

Gratitude is one of the biggest gifts you can give to yourself right now.  Be thankful for everything – even the smallest accomplishments and positive experiences you’ve had. Gratitude is not only good for your health, it also puts you in the right perspective when times get rough.

Let me know your thoughts and have a great day.

Richard Scott
Clinical hypnotherapist