How to get excited about losing weight again…

Get excited about losing weight again

Most of us are programmed to think about what we will be missing out on when we have a big task ahead to complete rather than what we will gain in the process. So, we talk ourselves out of it!

Weight loss is one of these things we struggle seeing through!

It is one gigantic mission for many! Mission that many start and not complete or are on a roller coaster throughout life of completing and re-completing over and over again.

We know we should because it cuts down the health risks. But, it takes too much effort, too much time and, quite frankly, you might not even know where to start!

Most do not realise that if they perceive weight loss as hard – maintenance is even harder as it requires a whole new mindset shift.

I know, I have just made this whole thing rather depressing. LOL.

But, I encourage you to read on.

We come up with all the possible excuses why now is not the right time, how we have not found the plan that works for us, etc. Like most of it is not just common sense – drop added sugar and processed foods, increase water and exercise, make portions smaller and you are half way there already.

Yes, only half way as there is more to it and everyone’s understanding of what this really implies can vary. But, half way is always good enough place to start.

Beats not starting any time, right?

I know! It is all easier said than done!

Partly because food industry has made us addicted to sugar, flour and salt and we are just digging the hole even deeper and unable to get ourselves out of it.

Did you know that the food industry invest billions on research linking their products to happiness?

They bring in special experts who make combinations of salt, sugar and flour so perfect that we are addicted to the high it gives us from the first “hello”! And then we are so hooked that we keep seeking that same high… Which is why we sometimes eat even without thinking!

So, they play with our minds and body chemistry making us addicted to consuming way beyond our energy requirements. And way below our nutrition requirements.

This also means that it is time to stop blaming yourself for having a few pounds extra… or a lot more… System is clearly rigged and designed to keep us addicted and sick.

And I really believe this. There are forces out there who profit on our addictions and sickness. And are allowed to do so.

However, knowing this does not diminish our personal responsibility and the power I believe we have!

I believe when human mind is open to receive the knowledge it also has the power to make different decisions for themselves. And one decision at a time can have a compound effect on our future life.

Did you know, that if you have a smart phone these days – you have access to more information and knowledge than what President of the United States had 20 years ago?

I heard this over the weekend and I believe it. And I love it.

So, no excuses!

When eyes see things and ears hear new information – you can never undo it! When your mind expands with knowledge, it can never be retracted.

There is nothing that we can not do!

We just need to be willing to learn and seek knowledge!

And, how to be excited again about losing weight?

First, do not make it about weight loss! That is the first rule!

Because it truly is not about losing weight!

Second rule is figuring out what drives you to be HEALTHY instead?

How would your life be different? What could you do that you are unable to do now? What would you be able to wear? How would that make you feel?

What do you worry about when it comes to your health? You know weight is big part of those worries. Because you understand the risks. So, figure out how good would it feel not to have those worries.

If you come from a family that is overweight or obese, let me tell you… It is NOT in your genes! We can live to be 100 and have six pack well into our 60s or 70s or even 80s with the right lifestyle practices.

That is a fact!

OK, you don’t want a six pack! And that is more than cool!

Good news is – six pack is not a requirement for a long and happy and healthy life!

But right lifestyle practices and routines are!

Get excited because of how amazing it would feel to have the energy to face all the life’s challenges!

Without nourishing and looking after our bodies – it simply will not serve us well or to our full potential.

With health – we can achieve anything! That is why our health is our biggest wealth!

And if you think that it is easier to be healthy when you are wealthy… well, maybe you are right, but how about turning this on its head and think:

… if I achieve my best health, it is way easier to achieve wealth I desire!

If that is what you desire, of course!

Anyway, does the idea of being at the best shape and energy excite you?

Seeing and feeling how your life would be different is a good place to start because you must find what excites you about achieving (and keeping) great health in order to ever be able to achieve weight loss and keep your weight off!

Weight loss is just a by product!

Can you see that to be the case?

Mindset shift on getting excited about having a healthy, active lifestyle that will inspire you as well as the others around you is the key!

Then you just get through the motions of creating a brand new YOU and, you’ve guessed it – leaner figure just happens.

You can not solve the problem with the same mind that created it. And I am not the smart cookie that said this. But, I use it often as it is one of the fundamental truths around!

Stop worrying about weight as that will just keep you chained to a weight loss prison!

Get excited about health and let the vision of your NEW YOU make you take an inspired action!

Then, you need to get consistent and develop resilience, but that is another topic.

For now, just get excited and take some steps. Because when you are excited, truly excited and able to hold that vision – even if you do not see the whole road ahead – you will be less likely to give up.

So, drink more water.

Stop skipping breakfast.

Have a nourishing breakfast that is low in sugar and high in protein.

Eat regularly.

Exercise more.

Start somewhere. One healthy habit at a time and solutions will present themselves.

Because, if you change nothing – nothing will change!

We all had to start somewhere!

I believe in you!

Yours in health,

Sanela

Nutritional Therapist and a Herbalife Nutrition Health Coach

Free Wellness Evaluation

If you are not getting the weight management and health results that you are after, Wellness Evaluation can help analyse your diet and find areas where you may be falling short and recommend solutions.

It will help you understand what changes need to happen and why in order to take your health to the next level in a healthy and balanced way…

Local clients can also enjoy the benefit of a Full Body Composition Analysis…


Trying to lose weight? It may be time to reconsider your drinking habit

While many of us can happily give up our fatty or sugary favourites, I find that certainly many of my clients find more difficult to give up alcohol, especially at weekends. It is built into our culture and it is a large part in how we enjoy time with friends and loved ones.

Apart from an obvious case where a person may be an addict, for vast amount of people alcohol has become a lot more than just an activity to partake when we are in social environment in order to perhaps celebrate something. Many use it to take an edge off a rough day, some do it almost on a daily basis. It has become a way of life. There is possibly even an emotion attached to it. Coming home from a hard day, pouring a large glass of Pinot Noir (or whatever your poison is) to sip whilst you are cooking your healthy dinner for your family or your partner, then another one over dinner and perhaps even one more as you snuggle up on the sofa to wind down. It s almost like a scene from a movie that glorifies this lifestyle. It may help you relax and you rely on alcohol to achieve that state.

This is only one of million other scenarios, however, one thing that strikes me regularly when starting a client on their nutrition plan is their excitement to change their diet and start their plan and then their equal reluctance to give up their drink. Sometimes the decision whether to go ahead with my coaching or not depends solely on how much their alcohol habit will be affected if they were to embark on a healthier & fitter self-betterment journey. It can easily sound like an addiction. And sometimes giving up alcohol is just one change too many they are not prepared to make.

Of course, it is OK not to be ready, it is our call when we are going to decide to change. And I am not in any way saying that alcohol should be avoided by absolutely everyone and at every circumstance. However, alcohol addiction is a reality for many. And obesity can be accelerated or even caused by alcohol, including many diseases. So, having any alcohol in a diet is a problem for many.

Read More


10 Item “Healthy Diet” Checklist

Back in 2004, a year after my first pregnancy, I took what I can only describe as a leap of faith, by embarking on my very first, and luckily last, weight loss journey. Since then, my focus has shifted on long-term health and becoming a better version of myself over the years. Healthier and happier version of me.

However, I did not understand at a time that weight loss is such a big thing for so many people and that choices are so vast that can truly leave a person lost in confusion as well as despair. It is because I never thought of weight before as I never had issues with it myself before my pregnancy.

These days, I imagine it to be even harder for those looking to improve their health or better manage their weight. The moment you open up your email or social media account – you are overwhelmed with health messages, recipes, different diets being promoted from all kinds of experts and influencers in health industry.

I am one of them, right?

Well, who knew that out of my first and very positive weight loss experience, passion was born and so was my calling. Because one thing I knew was that I felt better, not just for the weight I lost, but for the energy & confidence I gained as well as incredible satisfaction from helping others has given me.

With all that, there is also a constant need to remain a student myself as well as educate others on the latest in nutrition and health as, not only through solutions that we offer, but through the education – we can make this world a better, healthier place. Because knowledge is power. Always.

If you are one of those looking for help and not sure where to start, let me give you a few pointers what to look for, so you can make the right choice, the one that is sustainable long-term, rather than go astray or run around in circles.

If you are no stranger to dieting, I am sure you have, at some point perhaps, started a diet or an exercise regime but never got the shape and result you wanted, felt hungry or deprived, lonely, lacked energy or motivation to keep going?

It could be that what you were trying has not been something that is sustainable or lacked support or real science to make a long-term result. Here is my list of what to look for…

1.Focus should always be on body composition rather than weight loss alone as a measure of your progress. Traditional diets focus on a number on the scales rather than on what that weight loss consists of. Any time you go to the slimming class and step on those scales – you actually have no idea what is going on internally and whether that weight loss consists of fat or muscle.

Why is that important? Well, if you are losing muscle, you are also slowing your metabolism which is the quickest way to hit the plateau as well as gain all weight back, and more. And then you diet again and that is how we end up becoming a Yo-Yo dieters.

Diets like this are also a cause of premature ageing, reduced immunity, low energy, poor performance and declined strength. Only when we lose fat and fat alone, our shape starts changing and we are reducing the health risks that fat is causing.

Keeping or even increasing our muscle mass means that we have greater strength, faster metabolism and we only then run a chance of a sustained weight loss. Losing weight AND keeping it off.

2. Focus on balance of macro nutrients, not calories alone! Because if your diet is not balanced – it is not healthy. Full Stop. You may be eating foods generally considered healthy, but only when they are eaten in the right balance of proteins, fats and carbohydrates – you will achieve more than weight loss – healthy body composition!

Commit to getting nutrition wise! Protein, whether you are a vegan, vegetarian or meat-eater, should be around 30% of your daily calorie consumption and so should be healthy fats.

So, salad alone for lunch or “everything low-fat” is not good for your body and diets promoting that are not great long-term! It is a sure way to lose muscle instead of body fat and that is not the right way to lose AND keep the weight off, to say the least!

Vegetarian and vegans in particular may struggle with this and if their diet is unbalanced in this respect – it may be the reason for unexplained weight gain or lack of energy and stamina despite eating “healthy”.

3.Focus on calorie quality to optimise metabolism, not just calorie quantity. Traditional diets allow you to eat within your calorie allowance and you are good as long as you do not go over! We need to move away from this outdated thinking because it is a calorie quality that counts far more. 200 calories worth of broccoli will have a completely different impact on the body than 200 calories of chocolate.

So,” calories in-calories out” approach is outdated and we know better now thanks to the science. Your body requires a certain amount of micro nutrients every single day to provide your body with health and vitality, so, the key is, even if you are eating to lose weight, to still hit your nutrient levels.

Nutrition can not be compromised. Otherwise, you WILL see lower energy levels, loss of muscle, and more. Research shows that only 25% of adults consider nutrition when eating. We obviously need more education on why nutrition always needs to be on our minds when eating, not just for an effective weight management, but for general health and longevity.

4.Think about your hormones. Traditional diets completely ignore the role of hormones. Because they focus on just calories alone. We need to know better, so we can do better. Most people do not realise that how we feel, look and even act is regulated by our hormones and we are not just talking menopause.

Everyone is effected by their hormonal activity every second of every day. They also control our body composition. Low quality food, even if it is low-calorie food, will compromise our hormonal activity and our biochemistry.

In particular we are talking about fat burning hormones that completely get out of balance when we eat unbalanced diet and it stops us from burning fat. Remember, it is fat we want to burn? However, when we eat clean, high quality food in the right balance, together with the right kind of exercise – fat burn is ON, baby! This really is the KEY!

5.Focus on meal frequency! The science now shows us that your body can only function optimally if it gets the right nutrients in the right amounts and – in the right frequency. So, the right plan would be the one that allows you to eat more high-quality foods, more frequently.

This would stabilise your blood sugar and satisfy hunger rather than spike it! So, skipping meals, especially breakfast and snacks is a big no-no for most people! Those are also the opportunities to fit in more nutrition.

6.Focus on exercising smarter, not necessarily exercising more. We are almost pre-conditioned to think that when we are trying to lose weight we need to get to gym more, like every day. Science shows us that doing small amount of exercise, but effective exercise that stimulates your metabolism is a lot smarter way.

So, instead of running for hours on treadmill, you are far better off adopting exercising at intervals so you get a varied heart rate. When you combine that with some resistance training – you will far better support your precious lean muscle and burn body fat. Remember that nutrition is 80% of your efforts, so make your workouts effective and no more than 30 minutes per day, on average, is needed.

And, more important than anything – find exercise that you enjoy doing as you are more likely to continue…

7.Focus on eating that promote stable blood sugar levels. Many diets promote low-calorie meals or snacks, however, whilst they are low-calorie, they could be completely unbalanced and messing up your blood sugar levels (calorie quality and balance, remember). The result is – storing more fat, even if weight loss is registering on the scales (loss of muscle due to lack of protein).

Another way we can cause blood sugar roller coaster is by skipping meals or snacks, usually in hope that we will lose more weight. It almost always backfires as research shows – all it does is causes us to over-eat on the next meal. If you truly want to do it the right way and achieve fat loss, avoid any diets that promote meal skipping. Meal frequency matters.

8.Avoid fads, eating plans that have a “fashion” element attached to them… so, high protein diet, low carb diet, high fat diet that is popular right now, etc, or basically, any diet that excludes whole food groups.

It takes years before we can see true evidence and clinical data on those diets and there is already plenty of evidence on some. But, just the sheer fact that they are excluding whole food groups means they will cause imbalance.

It may work short-term, but the imbalance generally means that people can not stick to it long-term. And if it is not a lifestyle thing, it is not right. Only balanced diet is a healthy diet, remember. We must understand that. That means – balanced amount of protein, fibre, healthy fats and vitamins and minerals and trace elements in diet will ensure our bodies get all they need so they can function properly and have strong immunity, slow down the ageing process and help us manage our weight for a long time after losing it.

9.Start with an end in mind – so, if your goal is to be healthy – focus on your long-term health, not on your looks alone and short-term weight loss. It is about long-term health strategy rather than short-term tactics.

For that to happen, your diet and diet of your family, needs to be … you’ve got it – balanced and nutrient dense. It does not matter how hard you work in the gym if you do not control what goes on your plate.

10. Focus on developing healthy mindset, knowledge and insights so you can achieve the shift within. Education on nutrition is so important so that you can understand and make right food decisions, however, working on developing long-term healthy mindset is far more important as it will help you get out of the dieting prison and ensure you can live your life free of negative body image, limiting self beliefs, stay in control of your emotions and a lot more.

So, instead of just focusing on your physical body, the key is to understand your emotions – where they come from, how to accept and process them; your psychology – beliefs and how to change them if they are limiting you in any way; your language – what you say about yourself, food and world around you and how you say it and if you are making any assumptions… etc. Only healthy mindset helps you stay healthy for life and I am sure that is what everyone hopes for.

I hope this was helpful, although it just gives you some pointers rather than in-depth solutions into each. Each of the points is a subject in their own right, but being aware of each can be a step into the right direction..

I am a Nutritional Therapist & Herbalife Nutrition Health Coach and if you would like help with your own weight management, or have any questions, please do reach out, I would love to help.

If you have been inspired by this article or wish to connect or place a comment, please do so further below and, please do share, because, remember, sharing is caring. 🙂

I believe that health is our greatest wealth, health is happiness, so wishing you to be healthy and happy, always

Sanela

Free Wellness Evaluation

If you are not getting the weight management and health results that you are after, Wellness Evaluation can help analyse your diet and find areas where you may be falling short and recommend solutions.

It will help you understand what changes need to happen and why in order to take your health to the next level in a healthy and balanced way…

Local clients can also enjoy the benefit of a Full Body Composition Analysis…