Human Design Health and Fitness

In this short episode, I'll highlight 4 legitimate weight loss hacks that have good scientific evidence to back them up.

You can implement these strategies right away to get results and it won't take a huge effort.

Best of all - these strategies mimic some of the effects of the new weight loss drugs and you can do this as part of your normal eating.

67. Four Weight Loss Hacks That Are Backed By Science by Bite-Sized Weight Loss With Human Design In this short episode, I'll highlight 4 legitimate weight loss hacks that have good scientific evidence to back them up. You can implement these strategies right away to get results and it won't take a huge effort. W: ⁠⁠⁠https://www.northsydney-personaltrainer.com.au/⁠⁠⁠ I: ⁠⁠⁠⁠....

You did not gain 2kgs overnight.

Let me explain why.

2kg (4.4lb) of fat = approximately 15,400 cals.

Think about what you ate and drank yesterday.

Did you eat and drink roughly 15,400 calories over what you normally do?

Most likely not.

You haven't gained 2kgs of body fat.

You just have extra body fluid, maybe some extra food in your gut but you haven't gained 2kg of fat tissue.

When you understand this you can stop losing the plot when it comes to fluctuations in your daily weight.

A few weeks ago, one of my 1-1 Pt clients wanted to cancel his session as he injured his shoulder lifting stuff around the house.

Here's why we went ahead.

His thinking was that if his shoulder was hurt, we wouldn't be able to do our normal session which involved some chest press and pushing work.

If he couldn't do the session as planned, why bother?

However, I explained to him that we can still train the rest of the body and even do single-sided work.

Eventually, he came in and did a great session.

Too often, I see people hit PAUSE on their fitness routine because of a little bump in the road.

This is called "Trade-off" thinking.

Michelle Segar, author of 'No sweat' and the brilliant new book "The Joy Choice" says that we need to move away from this All-Or-Nothing thinking towards -

'Something is always better than nothing" style of thinking.

When it comes to making lasting changes in eating, exercise, and other self-care behaviours, making strategic trade-offs and compromises in our plans is vital to long-term success.

In a typical week, many of my clients will have their well-intentioned plans to exercise and eat better derailed by life's little bumps.

However, my clients have evolved away from all-or-nothing, 'extreme solutions' (diet or no diet, exercise or no exercise) to 'mixed solutions', there's always an alternative available.

This has helped them to be more consistent and better prepared for distractions that can put them off track.

I cannot recommend the book 'The Joy Of Choice' enough if you struggle with being consistent with your healthy behaviours.

Over the past 19 years of coaching clients I have noticed one major stumbling block to their success with getting in shape:

They are far too hard on themselves.

The level of self-criticism towards minor lapses in diet or exercise routines has led to hitting the pause button on their health.

Or throwing in the towel too early in the process because they weren't perfect.

I've read some good research recently about the positive impact that self-compassion can have on weight loss and nutrition.

I've summarised the findings in my latest Bite-Sized weight loss podcast.

https://lnkd.in/gWmPbXFa

It's worth a listen if you struggle with self-criticism and negative self-talk when it comes to your health.

You'll learn simple reframes and effective tactics to keep your momentum and achieve your fitness results.

Enjoy the episode.

lnkd.in

The Key Elements of a Weight Loss Plan that work.

Some people make a lifetime career of being on and off diets.

There's only one successful way to approach weight loss and that's once and for all.

This episode will help you see the key elements of a successful fat loss plan and the features you should incorporate to succeed long term.

Let's do weight loss in 2024 the smart way.

https://podcasts.apple.com/au/podcast/61-the-key-elements-of-a-fat-loss-plan-that-work/id1641184089?i=1000640855753

Are your snacking habits ruining your weight loss?

Do you feel like you're eating healthy but results aren't showing?

For most people, their snacking habits can be the major issue derailing their progress.

If so, I have some tips in my latest podcast episode to control snacking and start hitting your weight loss goals.

https://lnkd.in/gdQcFxWV

What is the most effective way to lose fat?

Scientists compared 12 different combinations of diet and exercise to provide an evidence-based answer.

Find out the results in this short episode today.

‎Bite-Sized Weight Loss With Human Design: 54. What's the most effective way to lose fat? on Apple Podcasts ‎Show Bite-Sized Weight Loss With Human Design, Ep 54. What's the most effective way to lose fat? - 16 Oct 2023

We all have our "problem" foods or "trigger foods".

They are the ones we struggle to put down once we start eating them.

This quick episode offers some suggestions to manage this based on a cool little 12-month study to help people manage their trigger foods.

I hope it helps. Enjoy the episode.

https://open.spotify.com/episode/46iPvwU0ADwio4KMV5M7AL?si=x8uXym3jQxiKb-ipeeNqUA

49. Problem Foods - Does moderation really work? Listen to this episode from Bite-Sized Weight Loss With Human Design on Spotify. We all have our "problem" foods or "trigger foods". They are the ones we struggle to put down once we start eating them. This quick episode offers some suggestions to manage this based on a cool little 12-month study to...

My latest podcast episode is the first in a little mini series highlighting the common mistakes that people make when approaching weight loss.

They are short 5-10 min episodes with some actionable tips to help overcome these challenges.

Hope you enjoy it.

46. Weight Loss Mistake #1 - All or Nothing Thinking. Listen to this episode from Bite-Sized Weight Loss With Human Design on Spotify. All-or-nothing thinking. "It's good." "It's bad." "I can never lose weight." "I can never stay fit." "I just can't sleep." "I ate dessert so my diet is ruined." "I'll never be able to control my eating." These are examp...

Just some words of wisdom to help you in your fitness journey today.

Despite all the stats surrounding the lack of success of diets for weight loss, there are still thousands of people who lose weight and keep it off.

Don’t be fooled into believing you can’t do it. Anyone can do it when they apply basic principles for long enough.