What is the Simple Program?
We are constantly overloaded with information about the best way to lose weight. The fact is it does not need to be complicated.
You WILL need to make a commitment to yourself.
You WILL need to prioritise eating good nutritious food.
You WILL have to prioritise lowering stress, increasing sleep and water intake.
You WILL have to prioritise YOURSELF.
But once you feel how amazing you CAN feel most days you know it will be worth it.
And if you have a hungry day where you eat everything in sight?
If you are genuinely hungry, EAT! Try to make good choices, but if you eat 4 brownies so be it. Doing this once a month will not make you overweight. Just as eating healthily once a month will not make you a healthy weight. The old adage is true:
One brownie will not make you overweight just as one salad won't make you a healthy weight!
Be sure to think about the following:
If this is an issue for you, what are your triggers? What effect does this have on your food choices? For instance, you have a bad day at work. Are you more likely to overeat, make food choices with more processed foods or lose control around food?
If this is an issue for you, what are your triggers? Emotional and Stress eaters have accidentally taught the survival brain that to ‘survive’ stressful situations we need food. That is why we can feel ‘out of control’ or ‘in a fog’ with food when we are stressed out or upset. We cannot avoid food or stressful situations all the time. We CAN retrain our brain. Learning to deal with stress itself differently, getting enough sleep and changing our relationship with food will all help!
If this is an issue for you, how do you think a lack of sleep affects your food choices? Are you more likely to overeat, make food choices with more processed foods or lose control around food? We want to be aiming for between 6-8 hours per night. The perfect amount for you is when you feel refreshed and energised for most of the day.
If this is an issue for you, why is that? How comes we can chug 8 cups of coffee or tea in a day, but water is so challenging? When water is the ONLY natural drink there is? If you need to, download an app (there are hundreds of free ones on your phones app store) and set reminders. You need a minimum of 8 glasses a day (pint glasses if you can).
If you are drinking more than once a week, what are your triggers? Habit, boredom, stressful day at work? Although there is nothing wrong with a few g and t’s here and there, if you are trying to lose weight and improve your general wellbeing, alcohol can really scupper any positive outcome. Get it down to 2 or 3 drinks once a week or less.
If you feel you are eating too many processed foods, I want you to write down 7 home-cooked foods you know how to cook and put together your shopping list. If you do not know 7 home-cooked meals? Google it!! You have the internet at your fingertips. Keep it simple (google easy home-cooked meals) and cook enough in the evening that you can divide into 2 and have the rest for lunch the next day. Two birds one stone!
Does this mean you can never eat processed treats ever again? NO WAY! But keep it to a minimum. If you really fancy a chocolate bar, eat a chocolate bar. Doing so every few days is fine.
If this is an issue for you start simple! Join LivFit Online for a variety of classes for all fitness levels. You have complete flexibility as all classes can be completed live or on catch up within 7 days. Or head to YouTube! There are thousands of free workouts available to improve your cardiovascular and muscular strength.
Let's get started
Put these options in order of how they negatively impact your self-care (1 = most, 6 = least):
Let's Look At The Detail
How often do you feel anxious or stressed?
Why do you feel anxious or stressed?
Do you ever lose control around food?
How much sleep do you get most nights?
What is your water intake most days?
How often do you drink alcohol?
How often do you eat processed foods?
How often do you exercise?
Now its time to work out your fixes:
Concentrate particularly on your top 3.
What steps can you take to improve them right now?
Keep it simple! For instance, if stress is your number 1 and you know it causes you to make food choices that do not serve you, accept this. Next time you feel stressed, and you feel the urge to smash a packet of hobnobs, sit with it for a moment.
Ask yourself what other tools you have available to reduce the stress. Move on. If only chocolate will do, DO NOT hold onto it that you have failed. It's just not true. It happened. Move on.
- Keep it simple. Take your number 1. How can you improve it? WRITE it down.
- Keep it simple. Take your number 2. How can you improve it? WRITE it down.
- Keep it simple. Take your number 3. How can you improve it? WRITE it down.
- Keep it simple. Take your number 4. How can you improve it? WRITE it down.
- Keep it simple. Take your number 5. How can you improve it? WRITE it down.
- Keep it simple. Take your number 6. How can you improve it? WRITE it down.
Now You Have Your Plan
You MUST commit to yourself.
You ARE completely capable and worthy and important.
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Or if you feel you need more support in your journey, please email firstname.lastname@example.org.