Congratulations on taking the first step on your journey to a healthier you by exploring and reorientating yourself to your inner landscape.
This is a beautiful act of self-care, and you absolutely deserve it. Over the next 4 weeks together we will create new habits, ones that support your new goals and align with the person you truly are.
If you need anything at all please just get in touch, I am 100% by your side.
Healthy habits
Below are some healthy habits that will truly support your transformation by supporting you on your path to wellness. It’s important that you consciously commit yourself to these practices as part of the process. In doing this you are fully supporting and reorientating yourself to a new path.
1.BUY SOMETHING NEW
One very powerful psychological technique that we 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 actually get it.
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. It does not have to be anything expensive.
When you get it, hang it on the OUTSIDE of your wardrobe in a place where you will see it often.
2.LISTEN TO THE SELF HYPNOSIS RECORDING
The recording utilises a multitude of the latest mind management techniques and is a very important part of our work together. It is absolutely essential that you listen to it at least once a day (more if you can) for the next 28 days. The recording will create new neural pathways in your brain relating to your associations and attitudes towards food. It will also reinforce our sessions together.
You will increase the effect tenfold if you listen to the recording using stereo headphones. You need to sit in a comfortable chair or rest on your bed and simply close your eyes and relax.
IMPORTANT – NEVER LISTEN TO THE RECORDING WHILST DRIVING OR OPERATING MACHINERY.
3.EAT SLOWLY AND CONSCIOUSLY
Eat mindfully! Slow down, live in the moment and be in tune with what is happening inside you. It takes time for your stomachs “I’m full” signal to reach your brain, so take your time. 3 small meals on your small plate are exactly what you need. 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 as 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
Develop the connection between your stomach and your brain. Think satiated not full that way you are meeting the needs of your body, ask yourself am I still hungry? You do not have to be full to be satiated and consistency is everything. Eating at the same smaller amount at roughly the same time each day it helps re-train the body.
5.EAT ONLY THREE SMALL MEALS A DAY
Choose lean protein first, as you need 50-70 grams of protein per day such as lean meats, poultry, fish, beans, lentils, nuts and seeds. Then add high fibre foods such as colourful vegetables and fruit, whole grains and legumes. As your portion sizes will be dramatically reduce, it may be worth investing in some small plates and bowls. Steer clear of processed foods, sugary drinks and unhealthy fats and consider introducing fermented foods.
6.BUY AND TAKE SOME MULTIVITAMINS
To ensure you are still taking in all the vitamins you need.
7.DRINK PLENTY OF FLUIDS AND CHOOSE ONLY LOW CALORIE LIQUIDS
Your body needs water, and thirst is often misinterpreted for hunger as it comes from the same part of the brain so make sure you are drinking plenty water, we should drink at least 2 litres of water per day depending on activity levels, weather or being ill.
8.EXERCISE.
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 difference 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 the fat instead. Walk, skip, and dance around the house – move!! *If you have
diabetes, monitor your blood sugar levels carefully. You may need to adjust insulin or other diabetes medication. Please check with your GP.
Dealing with 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. It can be thirst, or you can be looking to change your emotional state through food
Here are SIX ways to deal with “head hunger”:
- Drink water and splash some cold water on your face or wrists too
- Give yourself ten to twenty minutes before you act
- Exercise – walk, stretch, dance etc do something different.
- Concentrate on deep, slow belly breathing hand on chest hand on belly
- Tell yourself it’s ok to feel like this and the feeling will pass
- Eat a little bit of something nutritious
- Try the butterfly hug (see below)
Give Yourself Support
It is important to recognise as you go through this program and the changes demanded by the Virtual Gastric Band, that you will frequently have to be your own support. To do so requires that you take some ownership of the process. In other words, make this YOUR weight loss programme; take pride in what you are doing and revel in each goal achieved. Remember you totally deserve this level of self-care, you are incredibly important, it’s time to start taking care of yourself.
Keep a diary of your journey and note down what you start to notice as the weeks progress, notice changes in your habit, your wins, your struggles and what you notice about them.
And reward yourself for the small goals reached; why not treat yourself to another act of self-care for every half-stone you lose? A massage, facial or a new experience…… is there something you have always wanted to do? What are you waiting for…..
The butterfly hug
Everyone should know this! This helps you to engage with your nervous system and connect with your body and what you truly need.
Cross your arms over your chest, placing the middle finger of each hand just below the opposite collarbone linking your thumbs. The Butterfly Hug Technique is a self-soothing method designed to alleviate anxiety, panic and distress. It involves rhythmic tapping or touching movements on your body to create a sense of comfort and security.
How to Practice:
- Position Your Hands: Cross your arms over your chest, placing the middle finger of each hand just below the opposite collarbone.
- Tap or Pat: Begin tapping or gently patting your hands alternately on your upper arms. The movement should be soothing and rhythmic.
- Breathe Mindfully: As you tap or pat, take slow and deep breaths. Inhale through your nose for a count of four, hold for a count of four, and exhale through your mouth for a count of eight.
- Focus on Comfort: As you continue tapping and breathing, focus your attention on the comforting sensation of your hands. Imagine this movement as a gentle, reassuring hug.
- Engage in the Moment: If your mind starts to wander, gently guide your focus back to the tapping, the touch of your hands, and the rhythm of your breath. Notice any feelings you have in your body as you slow down.
Please make sure that when you listen to you recordings that you are in a safe place to do so and that you are not driving or in charge of heavy machinery.
Listen with or without headphones, sitting or lying down just make sure you can relax your body and you are warm. Hypnosis is a state of focused attention, a natural human state you may remember everything, your mind may wonder or you may fall asleep so it’s fine to listen to when you go to bed. The important thing is just to relax and make sure you listen every day
Week 1
The gastric band
The Last Known Wilderness 