"Our motivation to be physically active changes on a weekly basis because we have so many demands on our time," says David Conroy, professor of kinesiology. "Maybe one week we're sick or we have a work deadline or for students, an upcoming exam. But these lapses in motivation really seem to be destructive."
 
For many people, the fluctuations in motivation predict whether they will be physically active, according to researchers at Penn State. A recent study suggests that people with consistently strong intentions to exercise have the best chance of actually following through on their intentions, while people with the greatest fluctuations in their motivation have the hardest time using that motivation to regulate their behaviour.
 
"Maybe the way to get these people to be more physically active isn't necessarily by increasing their motivation," according to Amanda Hyde, graduate student in kinesiology. "But rather by changing the way they do things in their lives so exercise automatically fits within their schedule, like walking to work rather than driving or taking the stairs rather than the lift."
 
The advice: focus less on making broad commitments to be more active and instead come up with a plan for how to sustain your motivation from one week to the next, even when faced with external demands. 

 When it comes to losing weight, the habit of eating before you go to bed can be one of the worst things that you can do.  When you eat during the day your body is able to convert the food into fuel, however at night because you are less active this food can be converted into fat.  If you are snacking at night then the chances are the food that you are eating is convenient food which is packed full of fat and sugar.  If you would like to put a stop to this negative habit, consider the following steps in your efforts.

1.  Eat well throughout the day so that you're not ravenous when you get home. If you eat a decent breakfast and lunch, and you include healthy snacks in between, this should help to keep you from focusing on eating when you get home. Ideally, prepare a small healthy dinner in the evening with enough protein to keep you feeling full through the remainder of the night. You should not need any food after this meal.

2.  Limit the amount of junk food available in your home or remove it altogether. If you happen to have your favourite snacks sitting in the cupboard, your mind will keep focusing on them. Even if you're not hungry, you will likely crave the taste. If you remove the junk, you'll remove the temptation.

3. Take up a hobby that you can do at home so you can busy yourself with something other than eating at night. This can be something you do while you're watching TV, like crocheting or sewing.  If you keep your hands busy, you're less likely to reach out for snacks that you mindlessly consume in excess.

4. Replace emotional eating with something more constructive. Oftentimes when people are depressed or feeling lonely, those emotions become more potent in the evenings. In response, they turn to food as a form of comfort. The more depressed, sad or angry, the more food is consumed. This habit can be replaced with something less destructive. Replace eating with exercising, reading, studying or writing. These are positive ways in which you can release your feelings of emptiness.

5. Go to bed at a reasonable hour. If you stay up too late, you're more likely to think about snacking on something. This is especially an issue if you're just watching TV, playing video games or surfing the Internet. If these habits are also triggers for eating, then you'll find it hard to not accompany them with food snacks the longer you stay up and your willpower wanes with fatigue.

6. Drink water whenever you feel the urge to get a snack at night. If you get up and go to the kitchen to get food, grab a bottle of water instead. It won't be what you are craving, but it will fill your stomach and eventually help you end eating at night.

7. Be disciplined in your efforts to stop night time snacking. If it has become a habit to eat at night, every night, don't assume that it will be an easy habit to break. It will be a challenge in the beginning, but if you remain disciplined, and remind yourself of why you began this challenge in the first place, you will succeed in your endeavour.

In my free thirty day weight challenge I teach you more about how you can put a stop to this bad habit.  To learn more about this challenge, simply click on the link below.

Click Here Now – Free Weight Loss Challenge

The secrets to being naturally thin are simple but not many people with a weight issue really know what these fundamentals.  However once you learn these secrets you can begin to apply them in your own life so that you can live like a naturally thin person.

Are you ready for the secrets?
Do you what to know how naturally thin people stay thin without dieting?

What I have learnt from studying naturally thin people is that they do four things that people who are overweight don't.

A naturally thin person eats only when their body is hungry.
A naturally thin person eats exactly what they want to eat.
A naturally thin person enjoys every bite of food they put in their mouth.
A naturally thin person stops eating when their body is no longer hungry.

What naturally thin people have in common is that they eat when their bodies get hungry, they eat exactly the food their bodies want, they enjoy every bite and they stop eating when they are no longer hungry.

Let's look at these four fundamentals much closely.

Naturally Thin People Eat Only When They Are Hungry

It doesn't occur to naturally thin people to combine chocolate and sadness, as overweight people often do.

Sometimes you will even hear them say things like, “I forgot to have lunch today."  If naturally thin people aren't hungry, they don't think about food. Eating isn't an issue in their lives since they have permission to eat exactly what they want whenever they get hungry.

It never occurs to naturally thin people to eat for any of the reasons that overweight people do. Naturally thin people eat because their bodies are hungry.

Naturally Thin People Eat Exactly What They Want

Naturally thin people do something overweight people never do. Before they sit down to a meal, they ask themselves what they want to eat.  They view food as fuel just like a car needs fuel to operate.

Naturally Thin People Consciously Enjoy Every Bite

Naturally thin people are conscious of what they’re eating and the effect the food is having on their hunger.  A naturally thin person would never find their hand at the bottom of the popcorn wondering who ate the popcorn.

Naturally thin people consciously enjoy what they're eating

Naturally thin people are satisfied with less because they enjoy their food more.  They enjoy their food more because they take their time and they eat consciously.   They pay attention to what they’re eating and they use all their senses.

Eating consciously is like learning to drive a car — at first it’s difficult to master but the more you drive the easier it becomes.  Learning to eat like a naturally thin person may take time for you to master but once you have it will just be second nature to you.

Naturally Thin People Stop Eating When Their Bodies Are No Longer Hungry

A naturally thin person will stop eating when they feel full regardless of what situation they are in.  I've seen naturally thin people stop eating right in the middle of an expensive meal without the slightest hesitation.

I've seen them wrap up and save just a few bites of food and then when asked by the waiter if they enjoyed their meal they have said yes but they cannot eat anymore because they’re full.

Maybe this was why "doggie bags" at restaurants were invented.  Naturally thin people don't care about being in the clean plate club because they see food totally differently than somebody with a weight problem.

So the next time you sit down to eat remember these four golden rules and you too can live like a naturally thin person.

In my free thirty day weight challenge I teach you more about how you can live your life like a naturally thin person.  To learn more about this challenge, simply click on the link below.

Click Here Now – Free Weight Loss Challenge

In order to get the most out of this recording it is best to join the 30 day weight loss challenge.  Its absolutely free to join and it will help you to lose weight and teach you how to keep it off.  To join just click on the link below.

Click here now – Free Weight Loss Challenge

This question is very common and is one that I get asked on a regular basis by people taking my thirty day weight loss challenge.

So let me answer this very common question.

For the first thirty days it would be ideal to listen to the self hypnosis recording every day.  However I understand that people do live busy lives and being able to listen to the recording every day for some will be next to impossible.  If that is the case for you then I would recommend that you listen to the hypnosis sessions at least two or three times during a week.

One thing that many of my weight loss clients have found useful is to have a hypnosis session playing whilst they are going to sleep.  Doing this is useful for those people that do not have the time to sit down and listen to a session. 

Even though you're falling asleep your unconscious mind is still listening to the positive suggestions that are being said throughout the session.  Your unconscious mind never sleeps that is why you still keep breathing at night and why you dream.

If you are going to listen to a session whilst going to sleep it is important that you tell yourself that you are going to ignore the last bit of the recording in which I count up from one to five and get you to open your eyes.

What do I do if I have one of those days where I am just upset and stressed out and I want to eat a lot of bad things, or not exercise that day?

If you listen to one of the self hypnosis sessions during one of these days the hypnosis will relax you and give you a clear mind.

I have also uploaded a one minute stress control technique that you can listen to and then begin to practice.  For an explanation of this technique just click on the audio file below and follow the instructions.

The good thing about using this technique is its quick and the more you use it the better it becomes and the longer that feeling of calmness lasts.

This question was asked by a person that had signed up to my thirty day weight loss challenge and this is how they had received these free hypnosis sessions.

If you would like these free hypnosis sessions and would also like to join the thirty day weight loss challenge, simply click on the link below. 

Click here now – Weight Loss Challenge
 
 

This weight loss hypnosis session, is packed with thought and behaviour changing suggestions that will help to motivate you to exercise on a regular basis.

This session can be downloaded by right clicking on the link below and selecting save as…

Free Hypnosis Session – Exercise Motivation

Please note that this session is hypnotic in nature so do not listen to it whilst driving or doing something that requires you full attention. 

To receive the maximum benefit from this session it is best to listen to it somewhere that you will be comfortable and not disturbed. 

In order to get the most out of this recording it is best to join the 30 day weight loss challenge.  Its absolutely free to join and it will help you to lose weight and teach you how to keep it off.  To join just click on the link below.

Click here now – Free Weight Loss Challenge

How many times a week should I exercise? My goal is to exercise three times a day, 45 minutes, and heart rate average 160.  Is that enough?

It is really great that you are exercising and from your heart rate I could probably imagine that you are working up a sweat.  One thing that I would point out especially because your heart rate is averaging 160 is that you make sure that you are not over exerting yourself.

Is there a reason why you are exercising 3 times a day?

I’ve found personally and have many of my weight loss clients that exercising once a day is more than sufficient for a healthier fitter body.

Yes exercising more than the once in a day may mean that you do lose weight much quicker but you may lose motivation and then stop exercising altogether.  Exercise should not be a chore and should be something that can easily be fitted into your lifestyle.

I want you to think of exercise as an aid to your weight loss.  There should be a balance between exercising and healthier eating. 

If for some reason you did get injured would you still be losing weight? 

Exercise should not be a reason to overeat because if you do become injured there is then only one direction your weight is going to go.

How many times should I listen to the self hypnosis sessions? Just once?  Daily?

When I give my clients self hypnosis sessions to listen to it is recommend that they listen to them around 2 or 3 times in a week.  Many though will listen to them daily and some will even have them playing whilst they go to sleep at night.

It really does not matter how many times you listen to the recordings because each time you do listen to them it is only re-enforcing the suggestions in your mind.  

I am doing very well right now, but I'm afraid of a time when I will lose control.  Do you have any immediate solution if I reach a time when I crave snacks late at night?

It is very common to feel fearful of losing control and putting the weight back on that you may have loss especially if you have done so in the past.

Just because you may have done this in the past does not mean that it as to happen in the future.  I want you to think of your past attempts at losing weight as positive learning experiences.

I once heard a story of Thomas Edison when asked by a reporter how it felt to have failed 10,000 trying to invent the first incandescent light bulb.  To which he replied, ‘I didn’t fail once, I found 9,999 how not to create a light bulb’.

Now what can you learn from your past attempts of losing weight? 
If you faced those same situations again what can you do differently?

Asking questions like this really allows you to turn those past mistakes into positive learning experiences.  More importantly it will mean that you no longer keep repeating those mistakes.

If you always do what you have always done you will always get what you have always got.

What you have to remember is that where you are today is down to the little choices that you made in the past.  Choosing that snack in the past was a decision to be over weight in the future.

Today is your futures past.

If you want to be slim, healthy and fitter in the future then you have to live today like a person who is slim, healthy and fit.

Every decision that you make during the day is either moving you towards your goal or away from your goal.

A technique that I teach my clients at my weight loss hypnosis practice in order for them to stop snacking is one that is called auto-suggestion.

1.  Close your eyes and relax the muscles around them.
2. Test your eyes to make sure they are relaxed and closed.

When your eyes are open there is actually a little amount of tension that keeps your eyes open, however when you close them the muscles in your eyes become relaxed.

If you test your eyes and your eyes open then what you have done is removed the relaxation.  You have to keep the muscles in your eyes relaxed so that when you do test them they remain closed.

Another way to think of this is if I asked you to put your hand flat, by doing so the muscles in your hand are relaxed.  Now if there was a pen under your hand and I asked you to keep the muscles in your hand relaxed and try to pick up the pen it would be impossible to do.  If you do pick up the pen you have removed the relaxation because in order to pick up the pen you need to tense the muscles in your hand in order to grip the pen.

3. Repeat the following suggestions silently to yourself for around one minute.

The urge to snack as gone

4. Test your eyes again to make sure they are still relaxed and closed.
5. Remove that relaxation and allow your eyes to open.

If you have any problems understanding how you use this technique feel free to get in touch because I will be more than happy to help.

If you are having difficulty losing weight then why not send me an email with details about yourself and your weight loss difficulties.

I will then use my expertise of helping clients to lose weight at my weight loss practice and give you a detailed reply of tips and techniques that I know will work for you.

I will also on regular basis take one of these questions and create a personal self hypnosis weight loss session.

If you would like the opportunity to receive a detailed reply to one of your weight loss problems then why not get in touch by sending me an email.

questions@theinsideoutapproach.com

How can you ensure that you are still determined to get healthier in 2012 past Valentine’s Day?

By creating new habits!
 
Creating new habits takes time and energy. A new behaviour won’t become automatic overnight, but you may enjoy some of its benefits fairly quickly. In addition, as you start to take walks regularly or engage in stress-reducing practices more frequently, you’ll find you won’t feel quite right if you stop. That’s a great incentive to continue, so keep pushing yourself in the direction you’d like to go and try the following seven tips to help you create long-lasting change.
 
1. Goals are compelling. So if you want to compete in a marathon or 10k run, lose 20 kilograms or just enough to fit into clothes you once loved? With perseverance, encouragement, and support, you can do it! An ambitious aim often inspires others around you. Many will cheer you on. Some will be happy to help in practical ways such as by training with you or taking on tasks you normally handle in order to free up your time.
 
2. Break big dreams into small-enough steps. Think tiny. Small steps move you forward to your ultimate goal. Look for goals that you can certainly achieve. Just getting past the first stage can build your confidence to tackle and succeed at tasks that are more difficult.
 
Don’t disdain easy choices. If you start every plan with “Make a list,” you’re guaranteed to check one box off quickly. That’s no joke: a study on loyalty programs that aim to motivate consumers found giving people two free stamps on a loyalty card encouraged repeat business. So break hard jobs down into smaller line items and enjoy breezing through the easy tasks first.
 
3. Understand why you shouldn’t make a change. That’s right. Until you understand why you keep sticking to old habits and routines, it may be hard to muster enough energy to take a hard turn toward change.
 
Unhealthy behaviours like overeating and smoking have immediate, pleasurable payoffs as well as costs, so when you’re considering a change, take time to think it through. You boost your chance of success when the balance of pros and cons tips enough to make adopting a new behaviour more attractive than standing still.
 
Engaging in enjoyable aspects of an unhealthy behaviour, without the behaviour itself, can also help. For example, if you enjoy taking a break while having a smoke, take the break and enjoy it, but find healthier ways to do so. Otherwise, you’re working against a headwind and are less likely to experience lasting success.
 
4. Commit yourself. Make yourself accountable through a written or verbal promise to people you don’t want to let down. That will encourage you to slog through tough spots. One intrepid soul created a Facebook page devoted to her goals for weight loss. You can make a less public promise to your partner or child, a teacher, doctor, boss, or friends. Want more support? Post your promise on Facebook, tweet it to your followers, or seek out people with like-minded goals online.
 
5. Give yourself a medal. Don’t wait to call yourself a winner until you’ve pounded through the last kilometre of your big dream marathon or lost every unwanted kilogram. Health changes are often incremental. Encourage yourself to keep at it by pausing to acknowledge success as you tick off small and big steps en route to a goal. Listen to your favourite song each time you reach 5,000 steps. Get a pat on the back from your coach or spouse. Ask family and friends to cheer you on. Look for an online support group. 

6. Learn from the past. Any time you fail to make a change, consider it a step toward your goal. Why? Because each sincere attempt represents a lesson learned. If you begin to struggle, take a moment to think about what did and didn’t work. Maybe you took on too big a challenge? If so, scale back to a less ambitious challenge, or break the big one into smaller steps.
 
7. Give thanks for what you do. Forget perfection. Set your sights on finishing that 10k run, not on running it. If you compete to complete, you’ll be a winner even if you wind up walking as much as you run. With exercise – and so many other goals we set – you’ll benefit even when doing less than you’d like to do. Any activity is always better than none. If your goal for Tuesday is a 30-minute workout at the gym, but you only squeeze in 10 minutes, feel grateful for that. It’s enough. Maybe tomorrow will be better.