These five things changed everything for me... now they can help you too
These five things changed everything for me... now they can help you too
The Right Mindset
Having the right mindset can aid weight loss for several reasons:
1. Motivation: A positive mindset can help you stay motivated and committed to your weight loss goals. It provides the mental strength to overcome challenges and setbacks.
2. Goal Setting: The right mindset allows you to set realistic, achievable goals and track your progress, which can keep you on the path to success.
3. Discipline: A strong mindset helps you maintain discipline in terms of food choices and exercise routines, reducing the likelihood of giving in to unhealthy temptations.
4. Resilience: Weight loss often involves setbacks and plateaus. A positive mindset helps you bounce back from these setbacks and continue working towards your goals.
5. Stress Management: Stress can lead to emotional eating and weight gain. A positive mindset can help you manage stress more effectively, reducing the risk of unhealthy eating habits.
6. Self-Compassion: A good mindset includes self-compassion, which means being kind to yourself even when you slip up. This prevents guilt and self-sabotage.
7. Long-Term Success: Sustainable weight loss is about making lasting lifestyle changes. A positive mindset promotes long-term commitment to these changes.
Remember that while a positive mindset is crucial, it's only one part of a long-term weight loss journey.
Understanding it’s about gradually changing habits one at a time, to replace with new ones that form a new way of living.
One where the perceived ‘loss’ of old habits like snacking, takeaways or drinking to excess, are replaced with gains like feeling amazing, taking part in activities, not feeling self conscious, feeling great in your clothes, not avoiding mirrors or photos, sleeping better, looking healthier, climbing stairs without being out of breath - whatever being a healthy weight looks like for you.
At THRIVE! our professional habit change coaching is game changing. Imagine unlocking what's REALLY been holding you back. This is a KEY difference between THRIVE! and diets, which never tackle the underlysing habits that trip us up.
Food Sequencing
Food sequencing, also known as meal timing or meal sequencing, involves planning the order in which you consume different types of foods throughout the day. While scientific research in this area is ongoing, some potential benefits of thoughtful food sequencing include:
1. Improved digestion: Eating foods in a specific order can help optimize digestion. For example, starting with fiber-rich vegetables can aid in digestion before moving on to more complex foods.
2. Better blood sugar control: Sequencing meals to include complex carbohydrates, proteins, and fats may help regulate blood sugar levels and reduce spikes.
3. Enhanced nutrient absorption: Consuming certain nutrients together can enhance absorption. For instance, pairing vitamin C-rich foods with iron-rich foods can boost iron absorption.
4. Weight management: Strategic food sequencing may promote feelings of fullness and reduce overeating, beneficial in weight loss and maintenance.
5. Energy levels: Planning meals with the right balance of macronutrients can help maintain steady energy levels throughout the day.
6. Hormonal balance: Some research suggests that meal timing can influence hormones like insulin and ghrelin, which can impact hunger and satiety.
7. Sleep quality: Avoiding heavy or spicy meals close to bedtime can improve sleep quality by reducing the risk of indigestion.
8. Athletic performance: Athletes often use food sequencing to optimise energy levels and recovery before and after workouts. But you don’t have to be going for Olympic gold to harness the benefits!
It's important to note that individual responses to food sequencing can vary, and there is no one-size-fits-all approach.
I’ve always taken a curious approach to my body and how energetic and vital I feel in response to various food groups, and let that be my guide.
No food is off the table, it’s about having a better understanding of food and our bodies. At THRIVE! we show you how to nourish not punish your body. Discover the difference and join our 14-Day Jumpstart experience TODAY!
(As always it’s advisable to consult with a healthcare professional before making any significant dietary changes.)
Nailing Macro Nutrients
Balanced macronutrients are important for weight loss and maintenance for several reasons:
1. Satiety: getting the right balance of carbohydrates, proteins, and fats can help you feel full and satisfied after meals, reducing the likelihood of overeating or snacking on unhealthy foods.
2. Energy balance: macronutrients help maintain an appropriate calorie intake. Consuming too many calories, regardless of the source, can lead to weight gain, while consuming too few calories can slow down your metabolism and hinder weight loss.
3. Muscle preservation: Protein is essential for muscle maintenance and growth. When losing weight, you want to preserve lean muscle mass, which can be achieved with an adequate protein intake.
4. Nutrient absorption: Different macronutrients provide essential vitamins and minerals. A balanced diet ensures you get a wide range of nutrients necessary for overall health and metabolism, which can support your weight loss efforts.
5. Sustainable approach: A balanced diet is more likely to be sustainable in the long term. Extreme or restrictive diets can lead to nutrient deficiencies and health issues. They are also difficult to maintain, leading to weight regain once you return to a normal eating pattern.
6. Blood sugar control: Balancing carbohydrates with protein and healthy fats can help stabilise blood sugar levels, reducing cravings and preventing energy crashes that might lead to overeating.
Overall, achieving and maintaining a healthy weight is not solely about the quantity of calories but also about the quality of the nutrients you consume, which is best achieved through a balanced macronutrient intake.
Discover how to nail your macronutrients with THRIVE!
Building A Healthier Gut
Our gut is a super highway to overall health and vitality. A healthy and diverse gut microbiome (gut environment), consisting of trillions of good bacteria and other microorganisms in your digestive tract, has several key functions:
1. Digestion and Nutrient Absorption: A healthy gut helps break down food and absorb nutrients efficiently, supporting your body's nutritional needs.
2. Immune System Support: The gut houses a significant portion of the immune system, helping to defend against harmful pathogens and infections.
3. Mental Health: Emerging research suggests a strong connection between the gut and the brain, known as the gut-brain axis, impacting mood and mental health.
4. Inflammation Regulation: A balanced gut microbiome helps regulate inflammation, which is linked to various chronic diseases like cancer and type II diabetes.
5. Metabolism and Weight: Gut bacteria can influence metabolism and emerging science suggests our microbiome plays a role in weight management too, with a lack of healthy microbes linked to weight gain and obesity.
6. Gut-Related Disorders: An unhealthy gut is also associated with conditions like irritable bowel syndrome (IBS), Crohn's disease, and celiac disease.
Maintaining a diverse and balanced gut microbiome through a diet packed with a wide variety of fruits, vegetables, herbs, spices, nuts, seeds, fermented foods, probiotics, prebiotics and other lifestyle choices can promote overall health and well-being.
Your gut even enjoys chocolate and coffee (cacao and coffee beans) - just keep them both dark! (opt for 80% min cacao chocolate as a treat & black coffee!
Come & learn more health and hormone hacks at THRIVE!
The Importance Of Sleep
Sleep is crucial for overall well-being. It helps with physical and mental health, memory consolidation, mood regulation, and immune system function. Lack of sleep can lead to various health issues including weight gain. They are closely entwined in several ways:
1. Appetite Regulation: Lack of sleep can disrupt the balance of hunger-regulating hormones, such as ghrelin (which stimulates appetite) and leptin (which signals fullness). This disruption can lead to increased feelings of hunger and a tendency to overeat.
2. Poor Food Choices: Sleep deprivation can impair judgement and decision-making, making us more likely to choose high-calorie, sugary, and processed foods over healthier options.
3. Reduced Physical Activity: Fatigue from inadequate sleep can reduce our motivation and energy levels, making us less inclined to engage in physical activity or exercise. A sedentary lifestyle is linked to weight gain.
4. Metabolism: Chronic sleep deprivation may negatively affect metabolic processes, including insulin sensitivity, which can contribute to weight gain and an increased risk of developing conditions like type 2 diabetes.
5. Moonlight Snacking: Some people may turn to late-night snacking when they have trouble sleeping, which can lead to excess calorie consumption and weight gain, especially if it becomes a habit.
6. Stress and Cortisol: Poor sleep quality or insufficient sleep can lead to increased stress and higher levels of the stress hormone cortisol, which promotes fat storage, particularly in the abdominal area.
7. Disruption of Circadian Rhythms: Irregular sleep patterns can disrupt circadian rhythms, which play a role in regulating metabolism and appetite. This disruption can contribute to weight gain.
It's important to note that individual responses to sleep and weight gain can vary, and not everyone who experiences sleep problems will necessarily gain weight.
However, prioritising good sleep hygiene and aiming for 7-9 hours of quality sleep per night is generally beneficial for overall health and can help support healthy weight management.
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THRIVE! programmes are effective when used in conjunction with a healthy lifestyle. Note that weight loss will depend on your personal metabolism. Outcomes are based upon, amongst other things: a balanced healthy diet, regular exercise, an adequate daily fluid intake, appropriate supplementation, reduced stress and sufficient rest. The information and programmes on this site are not designed to diagnose or treat any medical condition. The weight loss testimonials presented are applicable to the individuals depicted and are not a guarantee of your weight loss, nor are they necessarily typical.
Please note, we are not medically trained and this information is not to replace the medical advice of your GP or medical practitioner. If you are pregnant, taking medication or under medical supervision, please consult your health practitioner before making changes to your diet or taking any food supplement.
The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your GP, physician, or other qualified health provider ,with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. Any products suggested or referenced are based on personal use.