Oct 17 2016

Plan Backwards

Category: Choices,Control,Health & Wellness,Motivation,Weight ManagementPatricia @ 11:39 am

plan-backwards

 

 

When we set a goal, we think about it as a future event, situation or experience. We set a date. It is something in the distance…a destination at the end of a journey. One way to move forward to meet a big goal is to plan backwards.

When your goal is complex or requires the passage of time for completion, you need to break it down into more “doable” goals. A doable goal requires less time to see the results. It’s important to recognize the successful completion of every step along the way to your success. Remember, there is no express elevator to achieving success. You have to take one step at a time. Recognizing your progress helps to motivate you to continue. You have the end in sight. Setting up step by step goals can also help you to be more aware and conscious of any changes or deviations that need to be made.

Let’s say you want to lose 20 pounds for an event that is three months away. Obviously, this is not a goal you can achieve in a weekend. In order to lose the 20 pounds, you need to start planning backwards to break the goal down into little, easily achievable goals. Imagine that you want to lose 2 pounds every week. This is a doable goal. To lose 2 pounds, you need to cut your caloric intake or increase your caloric burn. It requires 3500 extra calories to gain a pound, which means that it would take 7000 less calories to lose those 2 pounds. If you break that down, you see that you need to eliminate 1000 calories each day to achieve your goal. This is a doable goal. Many people eat 3 meals and at least 2 snacks every day. If you decrease your intake each time you eat by just 200 calories, you’ve done it! You have successfully taken a big, overwhelming goal and you divided it into very small, achievable goals. You are able to achieve a small goal multiple times during the day. When you check your weight after seven days, you are able to celebrate your success. If you did not lose the anticipated 2 pounds, you are able to make an adjustment to insure your success next week. You keep your end goal in mind.

When you commit to your success, you will be able to achieve your goal in just 10 weeks!!! You might want to consider beginning this goal right now. There will be no need for New Year’s resolutions. You will be happily dancing your way into the New Year weighing 20 pounds less than you do right now!

Planning backwards helps you to move forward for all kinds of big goals. Consider a big goal you may have. Perhaps you want to take that dream vacation or buy a new car. Begin saving today. If it’s a goal, you will find a way to take action. If you can’t find a way, than it is not a goal… it’s just a wish. And after time, it may become a regret.

Make a commitment to your goal. Take the first step to succeed in your plan. Keep your goal in mind and follow the steps backwards until you have reached the beginning, which is where you are right now. Get excited about what you plan to accomplish because without excitement and enthusiasm, you’ll lose sight of your plan and you won’t move forward. You can do it!

 

Tags: , , , ,

Oct 15 2015

Breathe More Eat Less

Category: Weight ManagementPatricia @ 1:25 pm

Patricia-El Mata

Studies show that just twenty minutes a day focused on calming thoughts is very beneficial. It decreases the risk of hypertension, reduces chronic pain, and can reverse the loss of brain cells that occur from prolonged stress. It even turns off the mechanisms that increase your appetite! Sitting, breathing and not thinking can actually help you to lose weight. Imagine that!

Your breathing is controlled by your subconscious mind, part of the sympathetic nervous system. You don’t have to think about breathing. It just happens. But that can be a problem. When you get stressed, your breathing changes. Your breath feels different. It becomes more shallow and faster. It moves from your lower belly to high in your chest. In the meantime, the stress is causing your adrenal glands to pump out the hormones needed to manage your anxiety. You are now in fight-flight reaction, ready to attack the saber-toothed tiger or run back into your cave. Your bloodstream is filled with the toxins of fear and your muscles are tense.

After that ordeal, you are hungry. Over time the adrenaline and cortisol hormones that are released create a buildup of belly fat. Isn’t it ironic that weight loss plans cause stress because they involve changes in behavior? And scheduling time for a workout adds even more stress? And then there is the stress of realizing that your pants are too tight! Why does this happen? Thousands of years ago, when people were faced with starvation, the stress would activate this fat trigger to keep us alive. Unfortunately, our bodies have not adapted their reactions to modern day life. They can’t tell the difference between life-or-death situations or traffic on the way to work. Whether it is physical, emotional or mental, conscious or subconscious stress, it releases cortisol into your body. Cortisol makes you gain weight and stops you from losing weight.

Breathing is not stressful! In fact, it is not only absolutely essential to life, it is enjoyable! Try it right now. Take a big deep breath. Inhale as fully as you possibly can. And then exhale fully. And again. Doesn’t that feel good?

Sitting comfortably and focusing on your breath is actually a form of meditation or self-hypnosis. It helps you to center yourself. You always benefit from going within and getting in touch with the human being who is you. Allowing this time to breathe in balance and harmony between body and mind is very beneficial for creative thinking and intuitive knowledge. You may not be able to devote twenty minutes every day to this practice, but surely you can give yourself at least five!

As the holiday season of over-indulgence begins, I suggest you become more mindful of your breathing. And also become more aware of how you are nourishing yourself. Take the time to start each meal with five deep breaths. Become mindful of the food; note the aroma, the colors and textures. Practice a moment of gratitude for the abundance of the earth. Set an intention about wellness and health. Breathe in the fullness of life. Breathe out any stress.

 

 

Tags: , , , , , , , , ,

Sep 19 2010

Effective Method to Control Food Cravings

Category: Meridian Tapping,Weight ManagementPatricia @ 9:19 am

A new study* conducted by Dr. Peta Stapleton and a team of researchers at the School of Medicine in Griffith University, Queensland, Australia has confirmed that Emotional Freedom Techniques (EFT), a form of meridian tapping,  can be used as an effective way to reduce food cravings.

A study was conducted on ninety-six overweight or obese adults. Half of the participants were taught EFT right away; while the other half did whatever they ordinarily did to control food cravings for four weeks. The “wait list” group was the control (comparison) group.

Prior to conducting the research, the subjects were given a series of tests to determine the intensity of their food cravings and measure how strong an influence food exerted over them. The researchers also investigated the degree of restraint these people showed when faced with tempting food, and the number of psychological symptoms of stress they were experiencing. Everyone in the study was measured to determine their BMI (Body Mass Index), an indication of how the body stores and distributes fat.

At the end of four weeks, the subjects were re-tested. It was found that those who had first learned EFT showed: significantly lowered food cravings;  had improved significantly in the degree to which they were able to restrain themselves when confronted by tempting foods;  and an improvement in the degree to which the food tempted them.

The same subjects were studied again at the end of 12 months. Demonstrating the holding power of this technique, it was noted that the intensity of food cravings and the pull of the temptation to a particular food, remained significantly improved at the end of one year in those who had been practicing EFT, Also, the Body Mass Index was also significantly reduced at the end of one year.

This study shows that EFT can have an immediate effect on reducing food cravings and also result in maintenance of these reduced cravings over a long period of time. In addition it shows that EFT impacts favorably on The Body Mass Index. The researchers suggest that EFT may contribute to the ability of weight loss/dieting programs to assist people to achieve reduced food cravings and therefore lose weight.

*This study was conducted by Stapleton, Sheldon, Porter & Whitty,  2009-2010. It was funded by a grant from the Association for Comprehensive Energy Psychology (ACEP).

Tags: , , , , , , , , , ,

Jul 06 2010

Out of the mouths of babes…

Category: Fitness,Weight ManagementPatricia @ 7:02 pm

My dear friend recently shared a story about her 3 year-old granddaughter, Tayden. One morning at 7:00 AM, the entire family went to pick strawberries (Tayden’s favorite food). Tayden would pick about half a container and then sit down and eat the entire thing.  Pick another half container and sit and eat the entire thing, etc.

About an hour into this, Tayden had probably eaten 2 or 3 containers of strawberries.  Her mom said, “Don’t you think you have had enough?”

Tayden shrugged. Clearly, it was hard to think of ‘enough’ strawberries. How many would that be?

So, her uncle asked, “Well, how does your belly feel?”

And she replied, “Oh, my belly is full. But when it’s good and my BRAIN wants to keep eating, it just doesn’t listen to my belly!”

How often have you continued eating after your belly was full? You ate because it tasted so good or because you were happy or bored or lonely or tired or angry. Are you listening to your belly? Is your brain (your thoughts) fully aware of your body and your physical needs? Or are you ignoring it?

In order to create and maintain excellent health, your mind-body connection should be fully engaged and in working order. If you need a tune-up, I can help you to access the power and make the connection. Choose your thoughts. Choose your body.

Tags: , , , , , , ,

Apr 19 2010

Imaginary Surgery

Category: Weight ManagementPatricia @ 12:31 pm

Mind over matter strikes again! ABC news recently reported a story about people who were hypnotized to imagine they had undergone gastric banding surgery. Very promising and sometimes stunning results were achieved. The mind doesn’t know the difference between what is real and what is imagined. Hypnosis and imagery once again prove to be powerful healing tools.

Would you like to let go of some extra weight? Why not try an alternative to expensive, invasive and drastic surgery? You can enjoy the same benefits from the results of the procedure by imagining that you are more satisfied with smaller portions; making better food choices; becoming slimmer. Use the power of your sub-conscious mind to achieve your success!

The time to start is now. Call Patricia@ 805.279.1551 to set an appointment.

Tags: , , , , , , , , ,

Feb 02 2010

Research on the Effectiveness of Hypnosis for Weight Loss

Category: Hypnotherapy,Weight ManagementPatricia @ 1:04 pm

Hypnosis Over 30 Times as Effective for Weight Loss

Investigated the effects of hypnosis in weight loss for 60 females, at least 20% overweight. Treatment included group hypnosis with metaphors for ego-strengthening, decision making and motivation, ideomotor exploration in individual hypnosis, and group hypnosis with maintenance suggestions. Hypnosis was more effective than a control group: an average of 17 lbs lost by the hypnosis group vs. an average of 0.5 lbs lost by the control group, on follow-up.

Cochrane, Gordon; Friesen, J. (1986). Hypnotherapy in weight loss treatment. Journal of Consulting and Clinical Psychology, 54, 489-492.

Two Years Later: Hypnosis Subjects Continued To Lose Significant Weight

109 people completed a behavioral treatment for weight management either with or without the addition of hypnosis. At the end of the 9-week program, both interventions resulted in significant weight reduction. At 8-month and 2-year follow-ups, the hypnosis subjects were found to have continued to lose significant weight, while those in the behavioral-treatment-only group showed little further change.

Journal of Consulting and Clinical Psychology (1985)

Hypnosis Subjects Lost More Weight Than 90% of Others and Kept it Off

Researchers analyzed 18 studies comparing a cognitive behavioral therapy such as relaxation training, guided imagery, self monitoring, or goal setting with the same therapy supplemented by hypnosis.

Those who received the hypnosis lost more weight than 90 percent of those not receiving hypnosis and maintained the weight loss two years after treatment ended.

University of Connecticut, Storrs Allison DB, Faith MS. Hypnosis as an adjunct to cognitive-behavioral psychotherapy for obesity: a meta-analytic reappraisal. J Consult Clin Psychol. 1996;64(3):513-516.

Hypnosis More Than Doubled Average Weight Loss

Study of the effect of adding hypnosis to cognitive-behavioral treatments for weight reduction, additional data were obtained from authors of two studies. Analyses indicated that the benefits of hypnosis increased substantially over time.

Kirsch, Irving (1996). Hypnotic enhancement of cognitive-behavioral weight loss treatments–Another meta-reanalysis. Journal of Consulting and Clinical Psychology, 64 (3), 517-519.

Hypnosis Showed Significantly Lower Post-Treatment Weights

Two studies compared overweight smoking and non-smoking adult women in an hypnosis-based, weight-loss program. Both achieved significant weight losses and decreases in Body Mass Index. Follow-up study replicated significant weight losses and declines in Body Mass Index. The overt aversion and hypnosis program yielded significantly lower post-treatment weights and a greater average number of pounds lost.

Weight loss for women: studies of smokers and nonsmokers using hypnosis and multi-component treatments with and without overt aversion. Johnson DL, Psychology Reprints. 1997 Jun;80(3 Pt 1):931-3.

Hypnotherapy group with stress reduction achieved significantly more weight loss than the other two treatments.

Randomised, controlled, parallel study of two forms of hypnotherapy (directed at stress reduction or energy intake reduction), vs dietary advice alone in 60 obese patients with obstructive sleep apnoea on nasal continuous positive airway pressure treatment.

J Stradling, D Roberts, A Wilson and F Lovelock, Chest Unit, Churchill Hospital, Oxford, OX3 7LJ, UK

Hypnosis can more than double the effects of traditional weight loss approaches

An analysis of five weight loss studies reported in the Journal of Consulting and Clinical Psychology in 1996 showed that the “… weight loss reported in the five studies indicates that hypnosis can more than double the effects” of traditional weight loss approaches.

University of Connecticut, Journal of Consulting and Clinical Psychology in 1996 (Vol. 64, No. 3, pgs 517-519).

Weight loss is greater where hypnosis is utilized

Research into cognitive-behavioral weight loss treatments established that weight loss is greater where hypnosis is utilized. It was also established that the benefits of hypnosis increase over time.

Journal of Consulting and Clinical Psychology (1996)

Showed Hypnosis As “An Effective Way To Lose Weight”

A study of 60 females who were at least 20% overweight and not involved in other treatment showed hypnosis is an effective way to lose weight.

Journal of Consulting and Clinical Psychology (1986)

Tags: , , , , , , ,

Nov 23 2009

Sweets or Self-Hypnosis?

Category: Hypnotherapy,Weight ManagementPatricia @ 3:07 pm

 

Breaking the Emotional Eating Cycle

Are you reaching for cookies or ice cream when you feel lonely, stressed or upset? There is a biological reason we reach for sweets when we’re feeling low. Elizabeth Somer, R.D., in her book Food & Mood says “The very taste of something sweet on the tongue immediately releases endorphins, our body’s natural morphine-like chemicals that can produce feelings of euphoria and satisfaction.”

In Calm Energy: How People Regulate Mood with Food and Exercise, Robert Thayer, PhD., a psychology professor at CSU Long Beach, says he believes the key to breaking the emotional eating cycle is finding some way to deal with stress.

Self-hypnosis may be the answer. When you are in the hypnotic state, you experience a sense of calm and well-being. The body naturally produces endorphins. Self-hypnosis can help you to imagine your ideal self, to experience your ideal body, and to create the mind-set which will assist you in achieving that image of yourself. Like meditation, this process involves concentration on your breathing. Focused breathing has a stronger effect on emotional change than any other function of your body.

Like any new skill, the degree of success one achieves with self-hypnosis conditioning is determined by the amount of practice time involved. I have found that once a person is conditioned to the hypnotic state through hetero-hypnosis (induction by another person) it is far easier to achieve the self-hypnotic state.

If you would like to learn self-hypnosis techniques to achieve your ideal body or your ideal life, I can help.

Tags: , , , , , , , , ,

Oct 29 2009

Emotions Can Make You Fat

Category: Self-Meditation & Mindfulness,Weight ManagementPatricia @ 11:19 am

Are you reaching for cookies or ice cream when you feel lonely, stressed or upset? There is a biological reason we reach for sweets when we’re feeling low. Elizabeth Somer, R.D., in her book Food & Mood says “The very taste of something sweet on the tongue immediately releases endorphins, our body’s natural morphine like chemicals that can produce feelings of euphoria and satisfaction.”

 In Calm Energy: How People Regulate Mood with Food and Exercise, Robert Thayer, PhD., a psychology professor at CSU Long Beach, says he believes the key to breaking the emotional eating cycle is finding some way to deal with stress.

 Self-hypnosis may be the answer. When you are in the hypnotic state, you experience a sense of calm and well being and the body naturally produces endorphins. Self-hypnosis can help you to imagine your ideal self, your ideal body, and create the mind-set which will help you to achieve that image of yourself. This process involves concentration on your breathing, which has a stronger effect on emotional change than any other function of your body.

 Like any new skill, the degree of success one achieves with self-hypnosis conditioning is determined by the amount of practice time involved. I have found that once a person is conditioned to the hypnotic state through hetero-hypnosis (induction by another person), it is far easier to achieve the self-hypnotic state.

 If you would like to learn self-hypnosis techniques to achieve your ideal body or your ideal life, I can help.

Tags: ,