Sugar

February 26, 2010

I discovered this link through a friend of mine. It is a very good explanation of how sugar, when consumed in the vast quantities we do, makes you fat.

While it’s 90 minutes long, it’s worth watching the whole thing. Half way through he goes into painful detail with chemistry. Stay with it, ignore the big words and just notice the effects the sugar has on your body. It will  make you think about the things you eat, and the effects that happen.

Sugar: The bitter truth.

Do you have one or do you want one, but don’t think you’ll be able to keep it?

Do you have a target? How much weight do you want to lose, or do you just want to change your body shape?

What timeframe have you set to make those changes?

Those things, on December 31st, are critically important to know. But making those choices are the easy part. The real challenge comes from every day when you are faced with the choices within your life and you choose the option that follows the path to achieve this goal.

This is why so many people fail at keeping their New Years resolutions. They make the resolution easily, but doing what’s required is too hard.

Don’t be one of the people that are unable to stay with their goals alone. Join us in the Butterfly Transformation 30 day Program. We can help you choose, start and stick with your goals!

The reason we fail

December 24, 2009

The new year is almost on us. With the coming new year comes the inevitable new years resolution. Will this years be the same as last years?

So are we set up and are dedicated to losing weight in 2010, just like we did in 2009, and 2008, and maybe even 2007. How come we failed? What are the chances of failing again this year? Maybe you won’t even bother this time because you expect to fail. What a shame that is.

If we find our goals difficult, be they new years resolutions or just a daily goal to get some exercise it’s because we under estimate the time it will take to achieve and over estimate the ease of achieving it. Think back to the goals you didn’t achieve and I’m sure you’ll discover this.

The only reason you can fail a goal, is to set a timeframe. Isn’t having the body you want worth spending the rest of your life for? You have to spend it in your body, what better way than in a body you enjoy being in? Imagine how good it will feel when you can look at yourself naked in the mirror and smile? Or how good it might feel when someone else looks at you in just that way when you’re dressed up for a party?

As the Butterfly Transformation Program describes, setting goals doesn’t have to be difficult. To set a realistic goal, and sticking to it, only takes effort to do one step or one day at a time.

In a post some time ago, I talked about the difference between setting goals and achieving them.

There is a bunch of research that shows that everyone, when setting a goal, underestimate what they can achieve in 5 years and over estimate what they can achieve in 1 year.

What does this mean for you?

It means set your goals, but realise you might fail on your short term goals, but achieve your long term goals sooner than you expect. Remember this next time you set a goal to lose weight in a few months and don’t reach your goal. Relax and acknowledge your failure, but keep moving towards your goals.

As I discuss in my program, you will fail in your goal sometime. You will cheat on the diet, skip an exercise day, eat that extra piece of cake. Knowing this in advance allows you to plan for it, and not throw out your entire goal just because you’re human.

If I had to carry this home?

November 19, 2009

As part of the Butterfly Transformation Program (completly free to join!), I get members toplan their shopping even before they leave the house.

Sometimes we all end up at the supermarket without a list or a good plan. In that case, here is a very quick and dirty method to help you make a better decision while shopping:

If I had to carry this home with my own hands, would I still buy it?

All you can eat…

October 24, 2009

There has been some interesting research of late looking at the relationship between BMI and eating behaviours in all-you-can-eat Chinese restaurants.

In short, the research hints at some interesting observable behaviours that we can use to help us with our weight.

Some of the behaviours observed in the overweight group were using larger plates, using a fork instead of chopsticks, and just serving themselves rather than first observing the buffet. While there is no direct relationship between these behaviours and being overweight, we can use this knowledge to help us lose weight.

Whenever you go out, do all of these three things:
1. Select a smaller plate. That might mean you order entree sized meals or even tell the staff to make you a smaller portion.
2. Use chopsticks in an Asian restaurant. If you don’t know how – what better way to learn!
3. Look over the menu or buffet first. Consider your choices before making your decision.

And as an added extra, leave more food on your plate than anyone else at the table. If you think you’re wasting food, you’ll be waisting food either way (I love a good pun ;-)).

Are there any other behaviours that you’ve observed in yourself or others that might be useful?

restaurant

Not enough willpower?

October 1, 2009

Recent research suggests that maybe you have too much!

To save you the trouble of reading it, I’ll summarise: They suggest the best way to deal with eating (drinking, smoking or other addictive behaviour you’re trying to stop) is to avoid situations that tempt you.

When I was helping smokers, many had difficulty when they went out for a drink with friends. The environment made it very difficult to resist the urge. While at other times, there was no urge to smoke. This holds with eating, and everything else.

If you think you have strong willpower, the research suggests that you overestimate your ability to resist the temptation. In short – stay away from tempting situations!

The article also goes onto to suggest that if you’re not hungry, you overestimate your ability to resist temptation. So again, avoid walking into the cake shop will vastly improve your chances when compared to using willpower to resist the cakes.

Of course, if you’ve joined the program, you’ll already know that I don’t believe we can change using willpower, anyway.

Setting goals are easy…

September 17, 2009

… it’s the follow through that’s difficult.

I know some of the readers here don’t set goals – and the only reason you don’t is that you don’t want to fail. I understand this. I know how difficult, hard, destabalising, unbalancing and depressing not achieving a goal is. So to save us that pain, we don’t set them.

That doesn’t make it ok to not get what we want, it just makes it less painful.

There are many books, many programs, many recordings out there to help you set goals. I also spend quite a bit of time in my Butterfly Transformation Program on goal setting, including the main keys to ensure you overcome the difficult parts – like getting up early, exercising and making the correct food choices – easily.

One of the keys to make sure you reach your goals is to understand that the only way you can fail is to stop. You may not reach the target in the timeframe you set and there may or may not be some good reasons. Either way the only way you’ll fail is if you then stop.

Think about this next time you get frustrated because you didn’t achieve your goal.

There is a rule of thumb that states: 80% of the result comes from 20% of the effort.

The problem with this is that we never know what that highly effective 20% is. So, I’ve given this rule a slight shift when it comes to dieting: Focus on eating right for 80% of the time and the other 20% will take care of itself.

Very few can stick to a rigid diet long term (and all of those that can are elite sports professionals – never someone wanting to lose weight). Every one else ‘slips’ sometime. Maybe it’s a chocolate bar, lunch out, or something else.

Some people, after dieting for a week give up after one slip. This is silly. We all fail – we’re human. One slip on a diet doesn’t mean the diet will fail or that we’ll fail. Just means there was one slip.

Hence my 80/20 diet rule: As long as you can keep your diet 80% of the time, the other 20% will take care of itself.

TV dinners are a fantastic invention. It made the creation of dinner in a hectic lifestyle easy. It was a quick and easy way to create a somewhat healthy meal.

It did have a few unwanted side effects. One unwanted and usually unrecognized side effect of eating dinner in front of the TV (or internet), is that you’re not attending to what you’re eating.

What this means is you notice the messages from your body that you’re full much later. It means that you often shovel the food into your mouth, chew a few times then swallow, quickly filling your mouth again. You might have had the experience with a packet of chips while you watch a movie. Happily munching away only to suddenly notice the packet is empty.

If you’re part of the Butterfly Transformation Program you’ll know how to eat anything you want, as long as you make it a constant conscious choice.

One added side effect of doing this, is that you notice how the foods you eat actually taste, and your choice of foods changes naturally as a result.

I taught this method to a client last year. She was a big fan of a particular doughnut, eating several each day. She told me she was addicted, needing one in the morning, one after lunch, one before dinner and sometimes one before bed. She boldly told me once she smelled one, she had to have one.

Then I taught her how to eat consciously and got her to sit and eat one consciously. After two bites she was struggling and by halfway, she couldn’t finish it. “Way too sweet” was her comment.

One of the first steps of eating consciously is to not multi task. No eating unless your full attention is on the food; how it tastes, the texture and how every mouthful you swallow makes you feel.