Archive

Month: September 2020

Stay Active for Health

Many people are overweight because in addition to the excessive caloric intake there is physical inactivity too. On the way to weight loss a history of movement should analyse the existing physical activity. As in the diet the movement behaviour can then gradually be changed. Again, it comes back on likes, for movement should be fun as well. Very individual activity options must be found. Regular physical activity does not only burn off more calories but helps improve your overall health and fitness, and reduces your risk for many chronic diseases. Fitting regular exercise into your daily schedule may seem difficult at first, will be rewarded with much better well-being.

Just to mention a few of the many benefits:

 Exercise strengthens your heart and improves your circulation. The increased blood flow raises the oxygen levels in your body. This helps lower your risk of heart diseases such as high cholesterol, coronary artery disease, and heart attack. Regular exercise can also lower your blood pressure and triglyceride levels. No matter what your current weight is, being active boosts high-density lipoprotein (HDL) cholesterol, the “good” cholesterol, and it decreases unhealthy triglycerides.

Exercising releases the hormone Serotonin (the happiness hormone) into your bloodstream and make you feel much better and is uplifting your spirits which may contribute to weight loss too (less emotional eating)

Any amount of activity is better than none at all.

To reap the benefits of exercise, just get more active throughout your day — take the stairs instead of the elevator or rev up your household chores, leave the car in the garage more often etc.

It is recommended that you to perform some form of aerobic exercise at least three times a week for a minimum of 20 minutes per session.

The type of exercise you choose for weight loss doesn’t matter as much as whether or not you’re doing it. I recommend you pick exercises you enjoy, so that you’ll stick to a regular routine.

Exercises should include some form of aerobic or cardiovascular exercise. Aerobic exercises get your heart rate up and your blood pumping. They may include walking, jogging, cycling, swimming, and dancing. You can also work out on a fitness machine such as a treadmill, elliptical, or stair stepper.

Another way of exercising is muscle-strengthening training. With this training you adjust your body hormonally ideally for weight loss without losing muscles. Your metabolism is boosted and ultimately you burn more calories than with pure cardio training.

Examples of muscle-strengthening activities include:

  1. lifting weights.
  2. working with resistance bands.
  3. heavy gardening, such as digging and shovelling.
  4. climbing stairs.
  5. hill walking.
  6. cycling.
  7. dance.
  8. push-ups, sit-ups and squats.

Find your individual way of exercising!

Consistency is key.

Conquer the couch potato within yourself.

“The Traffic Light Clock”

The “Traffic Light Clock” shows when which foods can be eaten at what time of day.

Green circle: Foods may be consumed all day, contains  fruits, vegetables,

Light green circle:  may be eaten all day, contains protein like fish, meat, milk,  eggs, etc.

Yellow circle: should be greatly reduced from 5pm, “good carbohydrates”,  like pasta, bread, rice, etc. They provide the brain with energy, ample of these foods should be eaten in the morning, from noon they should be reduced. Otherwise the body only deals with there burning instead of burning the fat.

Red circle: shouldn’t be eaten after 5pm at all. Red stands for “bad carbohydrates” like biscuits, cakes, chocolate, white bread with jam, sweetened drinks. Eating these foods our body stops fat burning instantly and transfer excess fat to the depots.

Nuts: are top protein suppliers. Since they contain a lot of fat, you should not eat carbohydrates for three hours before and after nuts consumption. The body otherwise would store the fat of the nuts.

Legumes: Beans, peas, and lentils provide plenty of protein for the muscles as well but also more carbs than are conducive to nightly fat burning. Therefore they should – like fruits – be eaten only in small quantities, starting from 5 pm.

Fruits: have (albeit little) carbs. Therefore only little of it should be eaten after 5 pm, because the fructose slows down the burning of fat at night. In the case of nocturnal sweet-craving, they are more beneficial than fruit gum.

The “Traffic Light Clock” used in combination with the “Principle of OptimiX” is the nutritional part of my programme.

Easy Switch – Weight Loss without Sacrifice

Why does nothing seem to work even though you have that strong desire to lose weight? Maybe many attempts to shed off weight failed. You know what you should be doing you made a plan only to find yourself halfway through that pack of biscuits thinking “I did it again” – leaving you feeling frustrated and ashamed.

What finally make the difference in your quest to lose weight? It is not only changing eating habits or a lack of activities. The answer is

YOUR EMOTIONS.

Emotions like, fear, anger, resentment, and guilt are stealing your best intentions and influencing you on a deep biological level, for example the negative emotions are keeping your stress hormone cortisol levels up
which consequently makes it nearly impossible to lose weight.

I help you to

  • Change your eating habits but still enjoying food
  • Get moving in your own suitable way
  • Reduce your stress levels
  • Solve emotional issues in the background

This programme is about you and is tailored to your personal needs.

Using all of these four parts you will be unstoppable on the way to your goal.

What is Stress?

Is it you?

Stress is your body’s way of responding to any kind of demand or threat. When you sense danger—whether it’s real or imagined—the body’s defences kick into a rapid, automatic process known as the “fight-or-flight” reaction or the “stress response.” That is the way your body is protecting you, the way of preparing to meet a situation with focus and heightened alertness.

You can experience stress from your environment, your body, and your thoughts. Even positive life changes such as a promotion, a mortgage, or the birth of a child produce stress. Our body is designed to experience stress and react to it. Stress can be positive, keeping us alert, motivated, and ready to avoid danger.

Stress becomes negative when we experience continuous challenges without relief or relaxation between stressors. As a result, we can become overworked, and stress-related tension builds. The body’s autonomic nervous system has a built-in stress response through hormones which causes physiological changes to allow the body to combat stressful situations. This stress response is activated in case of an emergency. However, this response can become chronically activated during prolonged periods of stress. Prolonged activation of the stress response causes wear and tear on the body – both physical and emotional.

Continues stress can lead to a condition called Distress – a negative stress reaction. Distress can disturb the body’s internal balance or equilibrium, leading to physical symptoms such as headaches, an upset stomach, a rise in blood pressure, chest pain and sleeping problems

Emotional problems can also result from distress. These problems include depression, panic attacks, or other forms of anxiety and worry.

What triggers this stress response (stressors) is different in every person. A broken down car mightn’t be a problem for your but can stress me enormously. The way we react to stressors depends on different factors but mainly on how we learned to cope with arising events

Chronic stress can wear down the body’s natural defences, leading to a variety of physical symptoms, including the following:

  • Dizziness or a general feeling of “being out of it.”
  • General aches and pains.
  • Grinding teeth, clenched jaw.
  • Headaches.
  • Indigestion or acid reflux symptoms
  • Increase in or loss of appetite.
  • Muscle tension in neck, face or shoulders.
  • Problems sleeping.
  • Racing heart
  • Cold and sweaty palms.
  • Tiredness, exhaustion.
  • Trembling/shaking.
  • Weight gain or loss.
  • Upset stomach, diarrhoea.
  • Sexual difficulties.

The good news is that we can relearn our reaction to stressors and thus ease our daily life. In this connection it is important to find your own personal way to relax and eliminate stressors. I am happy to help you to find your way. Please check out the article “What’s YOUR way to ease Stress“?

What’s YOUR way of easing stress?

Tips for reducing stress

You can learn to manage stress and lead a happier, healthier live. You may want to begin with the following tips:

  • Keep a positive attitude.
  • Accept that there are events that you cannot control.
  • Be assertive instead of aggressive. Assert your feelings, opinions, or beliefs instead of becoming angry, defensive, or passive. (easier said then done, EFT tapping can help to achieve that.)
  • Learn and practice relaxation techniques (see below)
  • Exercise  regularly. Your body can fight stress better when it is fit.
  • Eat healthy, well-balanced meals.
  • Learn to manage your time more effectively.
  • Set limits appropriately and say no to requests that would create excessive stress in your life -(practice will get you there)
  • Make time for hobbies and interests.
  • Get enough rest and sleep. Your body needs time to recover from stressful events.
  • Don’t rely on alcohol, drugs, or compulsive behaviors to reduce stress.
  • Socialize. Spend enough time with those you love.

Suggestions for relaxation techniques:

You can relax with simple means. For example by listening to music, reading, going for a walk, swimming, doing sports or going to a concert. Such methods relax because they create satisfaction. One also speaks of so-called passive methods.

But there are also active relaxation techniques. They have a targeted and systematic effect on the organism, for example:

  • Progressive Muscle Relaxation according to Jacobsen
  • Autogenic Training (Self-Hypnosis)
  • Breathing Techniques
  • Meditation
  • Yoga
  • Imagination exercises

I am trained in all of them and can help you to find Your way of relaxing.

Trick Yourself

There are a few things you can do to make Weight Loss easier.

  • Eat Slowly
  • Chew thoroughly
  • Take breaks
  • Drink a glass of water before eating
  • Take a sip of water before every bite
  • Rarely fill your plate twice (if so, take vegetables)
  • Eat and drink regularly (small portions, 5 times a day)
  • Drink coffee, (in moderate amounts). Studies show that the caffeine in coffee can boost metabolism by 3–11% and increase fat burning by up to 10–29%.
  • Drink Green Tea – Though green tea contains small amounts of caffeine, it is loaded with powerful antioxidants called catechins, which are believed to work synergistically with caffeine to enhance fat burning.
  • Use Smaller Plates – Using smaller plates has been shown to help some people automatically eat fewer calories.
  • Eat and drink only, don’t do anything else while eating (Don’t eat in front of the TV)

Food and Health

For all living things food has primarily three important biological functions:

  • to provide energy for heat production and muscular work
  • to provide ingredients for replacement of body substances and
  • to provide special ingredients that are necessary for biochemical processes.

Therefore, food is a very important energy and material basis for all life processes.  The biologically active substances in food are called nutrients. They are present in food as energy-delivering macronutrients in the form of carbohydrates, fat and protein and micronutrients as in the form of vitamins, minerals and secondary metabolites. Just as important as the nutrients are the supply of liquid (ca. 2l/day) and the consumption of dietary fibre.

Proper diet is one of the most important actions of health promotion – and it is all the more effective the sooner it is begun.
A diet is considered healthy when it

  • ensures optimal physical and mental development
  • promotes concentration – and performance efficiency and
  • prevents so-called civilization diseases such as cardiovascular diseases (CVD), hypertension, osteoporosis, gout ….

To ensure this, all the nutrients (protein, fat, carbohydrates, vitamins, minerals, dietary fibre and water) are to be supplied to the body in a balanced proportion. Find out more about nutrients in my e-book.

As an unborn embryo we cannot choose our food, but we are fed on the umbilical cord of the mother. Even after birth, the infant´s diet is directly dependent on its social environment.

In the first year of life babies put everything in their mouths. In this way they get to know the idiosyncrasies of things and perceive their environment (oral phase). Accordingly, the food experiences are imprinted in this first phase of life. Normally, a healthy child develops a feeling of hunger and a sense of satiety finding his own rhythm of meals by themselves. When meal times are fixed, the child does not learn, however, the interaction of hunger – food – saturation. If the crying of a baby is always answered with the “calming bottles”, the foundation stone for faulty eating habits might be established. If we try to soften or eliminate a child´s tension and pain sensation with food, it also learns to react in similar situations like that at a later age. Children, who are forced to empty the bottle or eat everything on a plate, take on food beyond satiety. In this way, children lose their natural sense of hunger and satiety.

Eating behaviour is thus already learned from infancy on.

The role of heredity in the development of obesity is not clearly established. However, research indicates that there are dispositions to “get fat” and that a gene called “beta-adrenergic receptor-3 gene” may stimulate the fat cells for the production of a protein substance, which in turn stimulates the metabolism. When this gene is altered by heredity or environmental influences, and emotional parameters the calories are burned to slow in the body.

Nevertheless, the fact remains unaffected by genetic factors, we can only increase in weight when the energy balance is positive, i.e if energy intake from food exceeds energy expenditure.

In addition to the eating habits we learned and the genes our food intake depends on several situational conditions, such as

  • type of food procurement and selection
  • methods of preparation
  • regularities in eating
  • social/emotional organization of meals

The inherited assets are not to be changed. Learned behaviour and the situational factors may very well be affected. A successful long-term weight reduction can therefore only work on the change in eating habits and the solving of influencing subconscious emotional backgrounds. The earlier one starts with the re-education of eating habits, the easier it is feasible.

EFT can help you to lose weight

Controlled studies, done in Australia, from Dr Peta Stapleton on the possible effect of tapping on weight loss and food cravings shown exciting results. 89 women between 31 and 56 years old with a BMI qualifying them as being obese were tested. Over a time period of eight weeks, they completed approximately two hours of tapping per week (= around 15 minutes a day) without changing anything in their diet or exercising routine. They lost an average of 16 pounds during the eight weeks. The achieved weight loss seemed to last for six or more months afterward, even though most of the participants stopped tapping once the initial eight-week test period ended.

How is it possible that tapping leads to lasting weight loss? As described in the article “Stress prevents you from reaching your Weight Loss Goal” the fight-or-flight responds is triggered while feeling negative emotions or stress and large amounts of the hormone cortisol is released into our blood. Studies show that tapping on selected energy points decreases activity in the amygdala, as well as other parts of the brain associated with negative emotions and the amount of cortisol released into the blood is decreased as well. The connection between the frontal part of our brain, where the logical and rational thinking and finding solutions area is located and the mid-brain is disrupted during periods of high level of cortisol in the blood but is restored during tapping because of the reduction of cortisol.

The fight-or-flight response and consequently the cortisol release is also triggered when we experience stress around food. For instance, when you experience a craving for chocolate, you may be in the throes of a fight-or-flight response. Over years your brain might have been trained to respond to stress by grabbing a box of chocolate – well that is what you will probably do after a long day at work. Tapping quickly halts the fight-or-flight responds and lowers your cortisol levels and switches on the frontal part of your brain again, you are able to react to stress in this moment differently. You can even train your brain to react differently to stress so that the reaction for example craving chocolate in the evening after a hard day’s work is permanently altered. The situations or foods that once triggered to overeat simply lose their power from tapping. The result is you eat less, which supports your weight loss goal.

Try tapping whenever you feel sluggish and bad and want to feel better. The physical and emotional benefits from tapping are endless and weight loss is only one of the many beneficial results.

You want to learn how to apply this method to yourself? Check out my EFT courses in the event section.

Stress prevents you from reaching your Weight Loss Goal

Our body is poor chemistry. At all times the body is releasing hormones and other chemicals into the blood stream to be able to function properly. Unfortunately many people taken an additional drug daily which, taken in excessive amounts, causes weight gain. The drug I am talking about is stress. A certain amount of stress is usually no harm at all. But unfortunately many people nowadays are under permanent stress during their day.

Stress begins in our mid-brain, in the part called amygdala in the limbic system. When it senses danger (real or imagined), it tells our brain to initiate a physiological stress response called the fight-or-flight response. Even mild stress like daily worries can cause this reaction. the same stress response happens when we experience common negative emotions like anger, fear, and guilt. If this response is activated an overproduction of the hormone cortisol is created. Cortisol is linked to increased appetite, sugar cravings, and added abdominal fat. Additionally the adrenaline levels increase, the muscles tighten, and the blood pressure, heart rate, and blood sugar all rise so that we are able to react faster. We are entirely in the self-defense mode which causes the slow down or even complete shut down of less essential functions such as digestion. This has a negative impact on the metabolism and prevents the body from absorbing the nutrients, which can trigger a feeling of hunger.

So even if we exercising and eating right, stress can disrupt our weight loss efforts.

That is why EFT tapping is a powerful tool. It disrupts the fight-or-flight response quickly and we can return to a more relaxed state.

How tapping lowers your stress please go the article EFT and stress management.

The BMI Chart

BMI stands for Body Mass Index, the relation between body height and body weight (to calculate your BMI please see article “What is overweight or obesity“).

Body Mass Index (BMI)Nutritional Status
Below 18.5Underweight
18.5 – 24.9Normal
25.0 – 29.9Pre-Obesity
30.0 – 34.9Pre-Obesity I
35.0 – 39.9Pre-Obesity II
Above 40Pre-Obesity III

The value of the BMI is not absolute. I only use the BMI as an approximate guideline. For example sports people may have an high BMI even though they are slim and well trained. Because of their high lean muscle mass the BMI index is high. Also I think that the BMI normal range should be increased for people over 60 years of age from 25 to 26.

© 2020 Way to Myself

b4st theme for WordPress

is version

By continuing to use the site, you agree to the use of cookies. more information

The cookie settings on this website are set to "allow cookies" to give you the best browsing experience possible. If you continue to use this website without changing your cookie settings or you click "Accept" below then you are consenting to this.

Close