Category Physical

This week’s tip is all about the power of belly breathing.

I know, I know. When I first heard about it I dismissed it because it was so low tech. I wanted something higher tech than breathing.

But you see, nothing communicates to our body, more eloquently than our breath, that we are safe.

Breathing literally calms us down.

It brings us back to good.

What do I mean by that?

Your body is incredibly wise.

One of her intelligent design features is that when you’re feeling stressed, she wants to run away from the stressful situation.

We’re simply not designed to eat while stressed. And if we do eat while feeling stressed—worried, busy, anxious—our digestive system shuts down, which leads to a poorly digested meal.

But, by breathing deeply 10 times before eating anything, it remedies this stress.

It communicates to your body that you’re safe.

It literally changes the biochemistry of our body by expelling the adrenaline, so we feel calm. It reminds you that the sabre-tooth tiger is extinct. There’s no famine either.

You’re safe. Really, you are.

This feeling of safety is vital, as it allows your body to break down and absorb nutrients and process the food.

So please, before eating anything, I encourage you to take the time to breathe deeply 10 times.

Why not incorporate deep breathing into your eating mindfulness practice?

You can always choose to feel stressed after your 10 breaths, but you probably won’t because you’ll be back to good.

I hope you found that helpful.

Please feel free to join me next week for more weekly tips and ways to make peace with food.

Have a super day!

Hello welcome to your tip of the week on how to make peace with food.

This week’s tip is super simple – so simple you can do it lying on your back. haha

This week we’re talking about sleep deprivation and more importantly the negative impact it has on our weight.

We’ve all been there right?

You’re sitting at your desk mid-afternoon, and you start to feel drowsy. You reach for a cup of coffee and a biscuit for that quick shot of energy. After work, you collect takeaways on your way home and skip your walk. Later, when it’s time for bed, you’re too wound up to sleep.

Arrrgh!!!!!

Not getting enough sleep is super common these days —it’s talked about like a ‘badge of pride’ round the water cooler. Who hasn’t bragged about pulling that all-nighter?

Or sometimes it’s a carryover from breast feeding days and you’ve got into the habit of coping with less sleep.

Here’s the thing – we’re paying a high price by staying up late and getting up early.

How does lack of sleep impact our weight?

Sleep deprivation affects our ability to lose weight because of the two hormones: ghrelin and leptin.

Ghrelin is the hormone that lets you know ‘I’m hungry’, But when you’re sleep-deprived, you have more ghrelin in your body. Hence the need to overeat when you’re tired

Leptin is the second hormone. It’s the tells you when to stop eating—it’s the “I’m satisfied now” signal—and when we’re sleep deprived – you guessed it – we have less leptin.

So in a nutshell, the hormonal imbalance caused by sleep deprivation causes us to eat more, and sadly, typically we reach for the less nourishing food choices… as in the high-calorie, high sugar and salty snacks.

So what can you do?

Sleep needs vary from person to person, but in general, most adults thrive on 7 to 9 hours a night. Some people can do with less, and others require more.

So experiment with yourself and find out how many hours you need per night to feel fully rested and thriving. NOT how many hours you need in order to survive.

For example, just because you can drag yourself through your day on 6 hours of sleep doesn’t mean that is healthy for you.

Here’s how to get more sleep

1. For starters, it’s helpful to avoid caffeine after midday. Caffeine keeps you in the lighter stages of sleep during the night.

2. Move your body – moving your body helps improve sleep quality. So go for your daily stroll, so you can improve your nightly sleep.

3. Also, it’s helpful to avoid eating close to bedtime. Heavy or rich meals before bed increases the risk of heartburn. Who wants to be tossing and turning all night?

Finally, it’s useful to begin a night time routine—and stick to it. Switch off your smartphone, turn off the telly, and allow your body to start to relax at least 30 minutes before you actually want to drop off to sleep.

Sweet dreams!

I hope you found that helpful.

For more weekly tips and ways to make peace with food sign up below and you can always reach out on social media, and I’ll see you next week.

Sleep well and have a super day!

A common theme with clients this week has been the impact of toxic relationships on their weight.

These clients have recognised that their comfort eating increases in direct response to the amount of time they spend with the ‘challenging’ people.

For some, it’s consistent unnecessary comments from their boss. For others it’s a repetitive nosey question from a family member.

It’s easy for an intrusive question to trigger that fearful part of us (that then wants to seek comfort in the pantry).

Here’s a tool that is a game-changer for handling those awkward moments that are so prevalent in day to day life.

Use this elegant tool so that you can stay calm, feel safe and reduce comfort eating.

It’s called Bean Dipping

Bean dipping is the art of redirecting conversations.

Like “have you tried this delicious bean-dip?”

For example:

Aunt Myrtle: “How’s your thesis coming along? You seem to be taking forever.”
You: “Thanks for asking Aunt Myrtle! It’s coming along great. Have you tried the hummus?”

Dad: “When’s your boyfriend going to make an honest woman of you?”
You: “All in good time, Dad! How’d your doctor appointment go?”

Mother: “Why don’t you hurry up and make me a grandmother?”
You: “Haha, you’re funny! How was your holiday, Mum?”

Sister: “How much did your flash new car set you back?”
You: “Worth every penny, sis! Where are you guys going for the school holidays?”

The idea is to give as little information as possible and immediately change the subject.

Some easy bean dip responses: the weather, sports stuff, or respond back with a question of your own.

Now, it’s totally up to you. You can talk to friends and family about personal stuff.

But if they’re judgy or you find it triggers you into panic (and next minute you’re elbow-deep in a packet of crisps)—stop sharing so openly!

Have fun with it.

Go try the bean dip today. It’s delicious, lol.

If you struggle with toxic people and your weight, the virtual gastric band hypnotherapy can help. Why not drop me a line so you can start to feel safe to become your happy shape and size.

IT’S COMING AGAIN…I’ve had a bunch of emails asking when the doors open next for Lighten Up. If this was you, and you’d like to be notified when the doors next re-open, please pop your name here.

What does self-care have to do with overeating?

A lot, actually.

Every week, many of the smart women I see for weight loss hypnotherapy share,

“I’m soooooooooooooooo busy, I’ve fallen off my own to-do list.”

Sure, it sounds harmless enough.

But falling off your own to-do list has some very negative consequences.

Like resentment eating, reward eating, and comfort eating.

Here’s the thing.

If you’re not taking care of you—making time for your emotional needs—then how surprising is it that you’re seeking solace in food?

Here are 8 ways to increase your self-care today (no matter how busy you are!):

1. Learn to say no with ease and grace

Men know how to do this instinctively. We women need to practice. Does it light you up inside? Do you really want to attend that party? Be on that committee? If not, it’s a no. The more you say no, the more time you have to say yes to the stuff that’s important to you. For heaven’s sakes, please stop saying yes just to be liked!

2. Drink more water

A hydrated body is an energised body. And often when you’re reaching for food, very often you’re actually thirsty—so drink up and nourish yourself. It’s such a quick win.

3. Stop JADEing

What’s JADEing?! Time after time, clients share how this awesome acronym helps with provide them with compassionate boundaries. Stop justifying, arguing, defending or excusing yourself to other people. Make your choices based on what you want. It’s your life. Start owing it. Many women think that having boundaries makes them a ‘meanie’ or selfish. Nope. Boundaries are respectful and kind to everyone.

4. Get 7 to 8 hours sleep a night

Sleep deprivation leads to increased cravings for starchy, sugary and heavily-processed foods. Make your sleep non-negotiable.

5. Collect ways of indulging yourself (that don’t involve food)

Cuddle your pet, breathe deeply or spend 10 minutes exploring that cute pinterest board that inspires you. Do something that makes you smile and helps you reconnect with yourself for a few moments.

6. Add more music to your day

I used to be very sniffy of this suggestion—until I tried it. Instant mood changer! Move your body to the beat. Wake up those good-feeling hormones to your favourite song.

7. Stay away from toxic people

Toxic people can suck the energy right out of you. You know what I’m talking about. You’re feeling energised, inspired but after a five-minute conversation with them, you’re depleted and seeking comfort food.

8. Ask for help

This is a biggie for us women. Just ask. Be vulnerable. Most people are very willing to give of knowledge or time, and are grateful to be asked. Think of a woman you admire. Chances are, she gets support. Ask for help and allow yourself permission to receive.

Finally, however you choose to do self-care, know that you are worthy and deserving of self-care.

Stop tricking yourself by saying, “I’ll give myself self-care as a reward when I’ve ticked everything on my to-do list?”

How’s that working out for you?!

So, I encourage you to put yourself on your own to-do list immediately. And notice how overeating becomes more and more a thing of the past as you nourish your emotional needs.

If you’ve decided that becoming your happy shape and size is part of your self-care for 2019, virtual gastric band hypnotherapy can help. Why not drop me a line so you can start taking care of you.

IF YOU MISSED OUT…I’ve had a bunch of emails from people who were travelling / cruising / without internet and missed enrolment for Lighten Up. If this was you, and you’d like to be notified when the doors next re-open, please pop your name here.

(photo courtesy of Huffington Post)

Happy 2018 gorgeous!

Have you seen how much the term ‘self-care’ is trending recently?

Back when I was eyebrow-deep in my food struggle, I was scathingly dismissive of self-care. How frivolous and trivial!

But, now, I realise it’s an essential adult life-skill that correlates directly to our health, happiness, and wellbeing.

Every day, many of the smart, busy women I see for weight loss hypnotherapy share that “taking care of myself plummets to the bottom of my To Do list when I’m busy, or life feels overwhelming.”

Most clients have a history of caring so much for others, for so long, that they’re emotionally doubled over in pain, confused as to why they’re exhausted and wondering why they seek comfort in food, or binge or overeat.

Sure, when the calendar gets busy, or stress levels skyrocket, it can be tempting to skip the daily practices that comprise our self-care.

But as women, we need to knock that off and start putting our oxygen masks on first, so that we can be happy and healthy during 2018, and beyond.

Three reasons why self-care is important if becoming your happy shape and size is your goal for 2018.

1. 1. Little eyes notice everything you doWe all know that actions speak louder than words. The way you respect your own needs is a much more powerful example to the youngsters in your home than any words you say. We, women, need to walk our talk and show the younger generation that self-care isn’t a luxury, it’s a necessity for a happy, healthy life.
   2. Self-care is life-giving oxygenWhen we practice regular self-care, we’re more able to focus on living life fully, we’re more engaged and productive, and less drawn to self-sabotaging “escape” behaviours like procrastination or stress eating.
   3. Self-care creates feelings of relaxation, calm, and peaceSelf-care activates your body’s self-repair mechanisms, it encourages better digestion and improves our immune functioning.

And my favourite…

1. 1. No one likes a martyr!Who hasn’t been there? You said ‘yes,’ and you slapped a smile on your face, but every fibre of your being was screaming ‘no!’

      Martyrdom is soooooo last season! Ignoring your self-care leads to feelings of irritability, resentment, frustration, exhaustion, and increased health issues. It can even impair our immune functioning.

So listen to your body. Start prioritising your self-care this year. Are you feeling overwhelmed? Is your heart feeling heavy? What’s your gut telling you?

Start noticing the signals that you need nourishment. And start doing the small daily practices, the self-care that allows you to be more you.

Take the time to go for that walk in nature, enjoy some deep energising breaths, or start that new hobby you’ve been contemplating for years. What are you waiting for?

Do the small things that you love to do

And the more you give yourself oxygen, the more you can be there for loved ones but from a place of joy, of peace, of love.

However you choose to do self-care, know this gorgeous—you are worthy and deserving of self-care, freedom and fun. So take care of you, okay?

Love etc, Avril

PS: If you’ve decided that losing weight is part of your self-care for 2018, the virtual gastric banding can help. Why not drop me a line so you can start taking care of you.