So here you are – you ‘ve been trying to get control of your weight for months.

You seem to be doing all the right things, you feel committed and all in but you’re not seeing results despite your best efforts.

It’s very tempting to go on the latest fad diet because you feel frustrated, but this can leave you feeling angry and sluggish and I do not recommend it.

So, you are probably wondering where to from here?

Come with me to discover WHAT is really sabotaging your efforts and four ways to help you finally achieve the body composition, energy and weight you deserve!

2.Most Busy Women are Not Getting Enough Sleep

Is this you?

This is what happens when you don’t get enough shut eye:

• Your prefrontal cortex is the centre for decision making and is affected by sleep deprivation leaving you vulnerable to emotional eating.

Sleep deprivation can throw appetite-regulating hormones ghrelin and leptin out of balance, which can leave you extra hungry and reaching for junk food.

• You react emotionally and your ability to make deliberate choices is reduced
• You are a lot less likely to pause, think, and choose your response
• You are more likely to crave carbs and fatty foods

Affects your mood, you may feel depressed which can make you more likely to crave and choose sugary foods

Increased food intake as a result of insufficient sleep is a physiological adaptation to provide the energy needed to sustain longer hours awake.

What to do instead:

Sleep is extremely important for the proper functioning of your body.

Sleep is your body’s time to restore and repair and an average adult should sleep at least 7 hours a day, in order to maintain optimal health.

When you get a good night’s sleep you will have more stamina and have enough energy to last the whole day without relying on stimulants like coffee and you’re a lot kore likely to exercise or go to the gym.

Get more sleep:

Adjust your morning behaviours

What you do in the morning upon awakening is also crucial to improving sleep.

Here are some tips:

• Set your alarm
• Get out of bed immediately after your alarm wakes you up
• You may choose to have a small dose of caffeine
• Expose yourself to bright light or day light (you may even choose to go outside)
• Start moving, walk outside and move briefly to get the body feeling more “awake.”

3.You’re Not Drinking Enough Water.

Water does more for the body than just quench your thirst—it might even help you drop some pounds.

Did you know that your body needs water to burn fat?

• Increasing your water intake may increase lipolysis, the process by which the body burns fat for energy.
• Women often mistake dehydration for hunger and reach out for food.

Science suggests that water can help with weight loss in a variety of ways. It may suppress your appetite, boost your metabolism, and make exercise easier and more efficient, all of which could contribute to results on the scale.

What to do instead:

• Drink a glass of water before your meals.
• Have a water bottle with you wherever you go.
• Make sure to consume water during exercising.
• In one 12-week weight loss study, people who drank half a litre of water 30 minutes before meals lost 44% more weight than those who did not. So, make it a point to drink plenty of water during the day.

4.You Are Hungry All the Time

If you’re trying to slim down you might be tempted to think that you must feel hungry all the time. But this isn’t the case and is definitely not a helpful strategy in helping you achieving your goals.

Here’s WHY..

When you’re ravenous

• You’re less likely to make deliberate decisions and healthy food choices.
• You are emotionally compromised so trying to control what goes in to your mouth is a hundred times harder.
• Even the most disciplined people experience lack of control when they’re hungry and that’s because their blood sugar levels are dropping.
• So, they are likely to eat the next thing in front of them, and for most people this ends up being sugary snacks.

What to do instead:

1.Increase Protein Intake:

Increasing your protein intake is a good strategy to increase satiety, increase muscle mass and speed up your metabolism resulting in better weight loss.

Research suggests that ≥2 g protein/kg body weight/day may be required to maintain LBM (lean body mass) during a calorically-deficient diet.

Good Protein Sources:

• Lean Meats: Beef, chicken, pork, lamb, turkey etc.
• Fish and Seafood: Salmon, trout, shrimp, etc.
• Eggs: Whole eggs are excellent because of the healthy fat in the yolk.

 2.You need to eat fat

Eating fat will leave you satiated for longer.

Consume plenty of foods with unsaturated fats, such as avocados, nuts and seeds, extra-virgin olive oil, and some grass-fed butter.

What does this mean to you?

When it comes to losing weight, setting realistic goals is important. There is no ‘one-size-fits-all’ dietary approach. The key is finding your own unique eating pattern that gives you the energy and mood to get things done and one that is sustainable over time. 

Now I have a question for you….

• Which of these steps would be easiest for you to tackle right now? Let me know in the comments below.

Please comment below, I would love to hear your story.❤️❤️

Irena Geller

🍓Food & Mood 😃 Coach

BSc (Biomed), Cert IV (PT), Wellness Coach (Level 3))

I coach busy women to put down their fork and pick up their life.

If you want to eat well consistently and lose weight effortlessly book free 30-minute-coaching session with me and I’ll show you how to add years to your life and live those years to the fullest, looking amazing and feeling confident!

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