1. LIST AND VISUALISE YOUR REASONS
List your reasons for shedding the excess weight. Be as graphic as you can possibly be, for example, if it is to wear nice clothes, describe the outfit, colour, how it feels to be wearing it etc.
2. BUY SOMETHING NEW
One very powerful psychological technique that I will be using is called the law of concentrated attention. Basically, it means that if there is something in life that you really want, then behave in a way that you already have it – and you are very likely to get t. So go out at your earliest opportunity and purchase an item of clothing in the size that you want to be. It has to be something brand new and NOT something that you already have from your past that no longer fits. T does not have to be anything expensive. When you get it, hang it on the OUTSIDE of your wardrobe in a place where you can see it often.
3. EAT SLOWLY AND CONSCIOUSLY
Enjoy every mouthful of food, but slow your eating down: chew your food thoroughly (approx 15-20 times a mouthful). Put your knife and fork down between mouthfuls: put your sandwich down between mouthfuls. Do not eat in front of the television or whilst reading, you will not be conscious of what you are eating. Sit down and focus purely on the food in front of you.
4. STOP EATING AS SOON AS YOU FEEL COMFORTABLE
5. EAT SMALLER PORTIONS
Try to reduce your portion size by 20%-30%. it may be worth investing in some small plates and bowls. Make sure you have some protein with each meal
6. DRINK PLENTY OF FLUIDS AND CHOOSE ONLY LOW CALORIE
It is a very important element of the virtual gastric band that you take some form of exercise, for 30 minutes per day; this can be as simple as going for a walk. As you will be eating less than your body needs to function, it has to
make up the deficiencies by burning reserves. If you do not exercise daily, your body will metabolise your unused muscle and you will lose muscle mass and strength. Exercise will communicate to your body that you want to use your muscles and force it to burn fat instead. Walk, skip, and dance around the house – move!! “If you have diabetes, monitor your blood sugar levels carefully. Talk to your GP to check if you need to adjust your insulin or other diabetes medication.
8. RECOGNISE YOUR HEAD HUNGER
Head hunger refers to a condition whereby you think you need food but your body is not actually the one demanding energy. Something else is triggering you to require food.
Here are SIX ways to deal with “Head Hunger”
1. Take a sip of water
2. Wait it out (about 10 minutes)
3. Exercise – walk, stretch etc
4. Tell yourself the feeling will pass
5. Eat a little bit of something nutritious