I received an email recently. You know the kind. The kind that makes you break out your happy dance and go all “whoop whoop” .
It read: “We’ve never met, but I wanted to let you know how much you’ve impacted my weight, my wardrobe and health.”
“Over the last three months I’ve dropped 12kgs – that’s three dress sizes – all without counting calories. Guess how? All I did was follow your list of 8 success principles which I found pinned to the fridge (my housemate is a hypnotherapy client of yours).
But her email gave me an idea. You see, I love impacting lives of women I’ve never met. I’m all for helping women get confidence and control around food. I’m a big believer in the power of women to influence the well-being of the house. We all know that when we women are happy, then the whole house is happy.
So I’ve decided to share with you the success principles that I teach clients, so that you – dear reader – can apply these simple habits in the comfort of your home.
How’s that sound?!
Just so you know, I’m intentionally going to tackle only one habit per week so it’s nice n simple. Do not be fooled. If that voice in your head says “this is too simple to make any difference”, ignore it.
You see, small daily habit change adds up to radical change over time. Radical change re that number on the scale. Radical change in your confidence. Radical change in being comfortable in your own skin.
HEADSUP: Although awareness is the essential first step in creating change in your weight, unfortunately reading about the habits isn’t enough for you to lose weight – you actually have to ‘do’ them!
So, here is this week’s habit change….
Step 1: Eat slowly
Yep, I know what you’re thinking. Que???! That’s ri-donk-ulously simple. Yep. It’s very simple, low tech, even.
So simple that it’s easy to dismiss the idea, thinking “how can something that simple help me lose weight?”
But here’s why it’s important.
You see we all have an enzyme in our stomach that tells our brain when we’re full. It’s the “I’m done now, so stop eating” signal.
But this is enzyme is a slowcoach. It takes about 15 minutes for it to travel from our gut to our brain.
Which means if we’re shovelling in our Sunday roast or scoffing the hors d’oeuves at a party, it’s easy, oh so easy, to go from utterly famished to absolutely stuffed. Our poor brain doesn’t even have a chance to register the “I’m done” signal.
This means if you’re a quick eater, it’s very easy to overeat, which can add up to a lot of extra calories, over time.
So, sloooooooooooooooow it down. The easiest way to slow down your eating is to put your knife and fork down between mouthfuls. It sounds silly, but it’s a great strategy.
Eating: cake? Put that slice of deliciousness back on the plate between mouthfuls, and chew. Fried chicken? Lay the drumstick down on your napkin between mouthfuls. Chips? Take one and a time and really enjoy the flavour.
By slowing down you receive the “I’m done” signal from your tummy, which means you’ll be less inclined to overeat and you’ll be satisfied with smaller portions.
You’ll also have the opportunity to have some conversations and engage with other around the table. How civilised!
Permission granted to ‘mess it up’
We’re all human and we all stumble when we learn something new.
So, when you find yourself half way through hoovering your pasta and you remember, “Ooops, that Avril-hypno-chica said I’m supposed to put my knife and fork down between mouthfuls!” – simply start where you are, even if it’s mid-chew.
That’s it: no drama, no beating yourself up, no – “OMG, I fail at everything!!” – just “remember to remember” and put your utensils down.
Do I eat slowly at every meal? Heck no! For example, if I have five minutes for lunch between clients, then I’m going to eat pretty darn quickly. But it’s what we do MOST of the time that matters.
So, starting from your next mouthful, simply remember to slow down your eating and allow that wonderful ‘slowcoach’ enzyme to register “enough now, I’m done.”
Yes, this is a tiny shift, miniscule even – but these changes add up to radical change over time.
Tune in next week for Step 2.
Love etc, Avril
PS: Losing weight isn’t about one silver bullet or magic pill – it happens through small, daily habit change. If you’re struggling to change what you know needs changing, hypnotherapy can help. Why not drop me a line over here…