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Changing Relationship with Food IOT Maintain Healthy weight for life -…
Changing Relationship with Food IOT Maintain Healthy weight for life
Phases
Phase 1 Baseline
Eating
Moving
Thinking
Sleeping
Phase 2 Education
Phase 3 Behaviour Change
Phase 4 Maintenance
Jim Kwik's M3
Motivations
(WHY)
Start Behaviours
(Additions)
New Behaviour Generator
Timeline work
Stop Behaviours
(Deletions)
Compulsions/Cravings
Tapping
Adversions
Shame
Havening
+ve/-ve
desires/fears
Mindset
(BELIEFS)
Self-Limiting Beliefs
Hypnosis to reprogram
Creatinv +ve beliefs
Methods
(HOW)
Eating
Movement
Sleep
Thinking
Methods to Change Relationship with food
Only eat when you're hungry
Hunger/satiation Scale
7 types hunger
physical
emotional
?
?
Thirst
Boredom
?
Eat what you want
managing cravings
Tapping
mild adversions to gain control over food item
Managing compulsions
Hypnosis Adversion
No forbidden foods - not a diet
Eat consciously/mindfully
put cutlery down between bites
fully chew food (20 chews/bite)
no distractions (Tv/phones,etc)
SLOWS down your eating
use smaller dishes
Load plate in smaller portions
Stop eating when you're full
time delay of 20 mins
discard the rule: clean your plate > Save for later
Japanese Hari Hashi bu
(always leave food on your plate) > save for later
Hypnotic Gastric Band Creation
Sleep
naturally lose weight if you sleep well
Dr. Breus Study
reduces fatigue challenges
sleep hygiene
insomnia
sleep onset
sleep maintenance
Thinking
Stress Management
Relaxation
Energize
avoid boredom eating
Body Image
Mirror Exercise #2
Mirror Ex #3
Mirror Ex #1
Personal Philosophy
Values
Creates Anchor to avoid getting lost
Beliefs
Impact on Actions
Goal Setting
Timeline
Squash current vs future self
SMARTER Goals
Specific
Measurable
Attainable
Relavent
Time based
Ethical/environmental
Reward/Reflection
Movement
ANY Movement is better than none
Gradually
impacts to metabolism > raise HR and breathe deeply
Free PT
Weighted vest
weighted backpack
Outsource
Nutritional Education
Diabetes (Sugar)
Blood Pressure (Salt)
Cholesterol
Fibre
Gluten
Physical Education
Personal Trainer
Eating disorders