We can feel overwhelmed by the failure of our willpower in keeping us on track with a weight loss goal. Starvation is not required to achieve weight loss, in fact, it triggers the body to believe it is starving and causes it to hold onto calories and fats.
Here are some simple steps to help you on your way:
- Cut way way back on sugars (including sugary beverages) and simple starches. Read labels and you may find your food choice has more sugar in it that you thought.
- Eat a lean protein serving with every meal. Eat a high protein breakfast. Protein takes longer to metabolize therefore providing feelings of satiety for longer periods.
- Eat more low-carb, low Glycemic Index fresh veggies. We need the minerals, nutrients and fibre.
- Eat slowly, taking smaller morsels into your mouth and chewing each morsel thoroughly. You’ll clearly get the “full” or “satisfied” feeling.
- Eat at least 3 well balanced meals a day. (protein, healthy low-carbs, small portion of healthy fat.
- Did you know that Alcohol consumption increases appetite? Also, alcohol processing trumps food processing, making your metabolism less efficient by slowing down the chemical reactions that break down (or “burn”) fat. So, consumption of alcohol is certainly going to slow down your fat burning process, thereby slowing your weight loss program.
“Fight or flight” response can be constantly triggered by lesser, chronic stresses. Worrying, any nagging concerns can cause it to kick in. The fight or flight response produced too much adrenaline and cortisol, which make you more susceptible to health issues like high blood pressure, a weakened immune system, anxiety and depression.
The 4-7-8 breathing activates the vagus nerve, which is responsible for the relaxation response. When the vagus nerve is activated through breathing, it can help reduce cortisol and anxiety. This breathing can also help you get to sleep!
How to do it:
Sit or lie down, get comfortable:
- Inhale through your nose for a count of 4
- Hold your breath for a count of 7
- Exhale through your mouth for a count of 8
Repeat 3– 4 times.
Trauma can be said to be the lasting emotional response that often results from living through a distressing event. There is trauma from things we know about and some we don’t. Some we don’t have memory of any event or situation, like intergenerational trauma. We carry trauma in our cells, in our DNA. Some may think they have “turned the page”; however, if it hasn’t been healed, it doesn’t really go away. It’s still there in the background affecting our sense of safety, sense of self, our emotions, creating stress, anxiety, depression and more.
It’s empowering to know we don’t have to keep carrying it!
If you’d like more info on addressing trauma, please email or phone.
I can also recommend an excellent book by Bessel van der Kolk, M.D. called “The Body Keeps the Score: Brain, Mind and Body in the Healing of Trauma”.
These services do not provide diagnoses or replace professional medical or psychological services.