Video Transcription:
Clear your plate or you can't have pudding!!!
Did your parents say that to you too?
To be honest, I think for most of us it was an actual thing.
I believe it came from the wartime era where people were rationed and obviously had to literally eat what they were given just to avoid wasting food.
And I think our parents just carried on with this.
The problem is, like many childhood experiences and memories, we forget to move on from them.
It's not easy. In fact, it's crazy hard.
So we have to work on changing our mindset one habit at a time.
In my experience, the top five trigger failures I've observed are ... one, of course, clear plate.
This is drilled into us from a very, very young age.
And so we think that we are having to clear our plates and therefore we don't listen to our bodies when we're full.
Fix this by preparing and eating smaller portions.
There's a handy little guide which you'll find in my ebook, and you'll find it in your inbox.
Also slow down your eating.
Take time to consciously chew your food.
Make sure you have a glass of water with you when you're eating and sip it.
Eat 2 handfuls of vegetables with your meals.
This will make you feel fuller for longer.
See the ebook for portion guidance.
Number two ... binge eating through restricting food.
Now, there's no such thing as a good and bad food, but what you want to do if you've got goals, you need to make sure that you're making the right choices.
Fix this by getting out of the "diet" mindset.
The diet industry has made us conditioned to feast and famine.
"Diet" is a negative word.
We associate it with food that we can no longer enjoy.
It's almost a punishment, but this is NOT the case.
Food should be enjoyed and eating a wide range of foods from food groups will ensure we are fueling our bodies.
Treats are to be enjoyed occasionally without the guilt, and there's an emphasis on the word occasionally.
Number three ... not drinking enough water.
You can fix this by reducing your caffeine and your fizzy drink intake, as the chemicals in them will keep you hungry.
Have a reusable bottle with you at all times.
Sip it and refill it regularly throughout the day and you're aiming to drink at least 3 litres a day.
Sipping vs large water intake will ensure that you're avoiding the overwhelm.
You'll quickly notice better digestion, better skin, better moods and less tiredness.
On the subject of tiredness, this is when we reach for quick fixes and this is when things start to unravel.
Number four ... not eating often enough.
Our blood levels play a huge part in maintaining our levels and being consistent.
What usually happens when we feel hungry is that we get light-headed.
So we grab the first convenience snack, but don't do it.
Instead, prepare snacks and meals in advance and try to eat every 2 to 3 hours.
To avoid going hungry, take snacks with you that fit your goals. It will make you far less likely to snack on something that doesn't fit with your goal.
Number five ... not getting enough Sleep most of us don't get enough sleep each night, but we need to find a way to make sure that we do.
There are various fixes for this, but the main point is getting yourself prepared the night before.
It gets you organised and enables your mind to be clear.
Also, ensure your turning devices off an hour or two before bed.
A brief walk before bed is also a good idea and you should be aiming to get 7 to 8 hours of sleep per night.
Getting into a sleep routine will make an enormous difference to you, so make sure that you go to bed at the same time and you wake up at the same time each morning.
I realise that those of you who've got children may struggle with this, but you've just got to work with what you've got.
For example, in my situation I have a child who goes to bed at seven and wakes up at about 5 or 6 with a couple of interruptions in the night.
I know that I must be in bed by 10:00 p.m. In order to get between 6 and 8 hours sleep.
So prepping is absolutely essential.
And remember, in most cases it does get easier as they get older.
So in summary, by implementing new changes and breaking old habits, you're taking back control.
Being present mindful and thinking of the cost to you by NOT fixing things will help you to embed new habits and they will eventually become automatic.
Importantly, whilst changing habits accept that they exist and don't beat yourself up for not implementing new changes, it's okay to just go again, again and again and things will eventually just change.
So I've got a brief exercise for you to do and it will only take a few minutes.
OK? So you printed the pack out on day one.
In there you'll find a change habit page.
In the left hand column you'll see a bunch of triggers that cause us to fail time and time again.
In the right hand column, these are the fixes.
So I want you to select your top five triggers and write them in the space provided.
And then I want you to write down about what you're going to do to change them.
Attach these to your fridge alongside your goals.
Look at it daily and keep working towards your fixes.
And remember, if you need any help, click here to contact me.
Or you can just join me in your inbox tomorrow.
Take care x
