Tag Archives: lose weight

Change your ‘story’ to change your life

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Your ‘story’ determines the action that you take, or don’t take. Action also refers to your behaviours. We act and behave in a way that’s aligned with our ‘story’.

What do I mean by ‘story’? 

The STORY is the meaning that you’ve given to the events in your past and the events going on now. There are of course facts to the events that have occurred in your life, both past and present, but, the meaning and significance that we give these stories is OUR choice, although we are usually not doing this consciously. How we perceive these events and situations forms our story.

Your state is then determined by what you focus on, the language that you use, and your physiology, and your ‘strategy’ e.g. your behaviour and actions, is determined by your story and state.

Your story and your state form the foundation of your success of failure.

Change your story and you’ll change your life!

There’s usually a story that holds us back from achieving whatever it is we want to achieve. The way we view the world and the beliefs we have about ourselves and what is possible for us, shapes our behaviour. You can choose to change this NOW.

If we shift our story and beliefs to ones that are more positive and empowering we can shift our actions and behaviours into ones that are positive, empowering, and in alignment with our goals.

Let’s say for example you are a women with a fat loss goal. Maybe you’ve wanted to lose weight for years and have tried various diets and strategies but nothing has actually worked, or at least worked for the longterm. Now you are still at a weight and size that you’re unhappy with. You might feel sluggish and down on yourself about it. From here you would have constructed a story (likely subconciously) that losing weight is hard for you, that someone like you isn’t ever going to have the body she wants, it’s just not meant for you.

This is a ‘story’ not fact. But we get so caught up in the story that we believe it to be true and tell it and believe it like it is fact.

Here are some examples of ‘stories’ we might tell ourselves:

  • I have a slow metabolism becomes my metabolism works really well when I fuel it with enough of and the right kinds of foods.
  • I don’t have as much money and time as she does becomes I can achieve the same as anyone else regardless of the amount of time or money I have or don’t have and we all have the same number of hours in the day to work with.
  • I’m naturally heavy my parents always told me that becomes I am capable of being the size and shape I want to be and my past weight story has nothing to do with what’s possible for me.
  • I store fat easily becomes my body burns fat efficiently when I fuel it well and know how to move in a way that works FOR my body not against it.
  • I struggle to lose weight and keep it off becomes I can lose weight now and keep it off forever
  • Being slim and in shape isn’t meant for someone like me becomes I have an amazing body that can be in shape and slim when I have the right beliefs and manage my state to enable me to live in alignment with my body goals.

These ‘stories’ can be re-framed so that your focus can change in order for you to change your life and achieve your long awaited goal – which IS possible for you, trust me.

Tell yourself better stories.

How can you change YOUR stories today?

In every situation or event, both past and present, ask yourself “How else could I see this?” “What is the good in this?”

Ask yourself WHY you believe this to be true? Do you have utter and undeniable proof that it’s the case?

Focus on what’s there versus what’s lacking

What’s good not what’s bad

So today take 10 minutes to sit and ask yourself:

  • What beliefs are holding you back today from achieving your goals and being the person you want to be?
  • What do you new beliefs need to be?
  • How will you ensure you practice those beliefs daily?

Write your answers down and really reflect on them. Today can be the first day of the rest of your life, and I’ve totally got your back :-)

If you want help with this stuff and achieving your ultimate long awaited fat loss and health goals then get in touch with me today. I spend my days helping incredible women just like you, and I love nothing more that helping women see the unshakeable strength, beauty and ability they have within themselves, that they’ve always had, they just didn’t know how to tap into it. You can email me as francesca@flnutrition.co.uk and we can set up a time to speak on the phone about how I can help you move forward.

With love

Francesca

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Struggle with binges or overeating? Part 1

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Often find yourself bingeing on certain foods? Feel like you have a problem with overeating? This is so common and you’re definitely NOT alone.

Do you have an episode and then get angry with yourself for ‘ruining all your hard work’ and beat yourself up about it? Maybe you punish yourself but skipping the next meal or eating nothing but green leaves the next day?

I know this feeling all too well. In my 20’s I was a big binger! I’d have a few days or weeks of ‘being good’ only to eventually end up all out bingeing on what I call my ‘trigger foods’. My trigger foods back then were cookies (Maryland to be exact) Bakewell tarts and crisps, any crisps at all and the saltier the better!

I’d feel AWFUL about myself afterwards and vowed to ‘get back on the saddle’ ‘tomorrow’ or ‘on Monday’.

Sound like you?

I now know and understand that the only reason I had these binge episodes was because I was restricting my calories too low. I simply wasn’t giving my body the nutrients and energy (calories) to match its output throughout the days and weeks. The result was that ‘starvation mode’ kicked in.

What happens in ‘starvation mode’? We look for the most calorie-dense and palatable (tasty) foods we can find and we eat LOTS of it!

This is a normal evolutionary response by the way. We beat ourselves up for being ‘weak’ or having ‘no willpower’ when all we’re doing is responding to our environment correctly. 

Throughout my 20’s I was eating a very low number of calories in aid to lose weight (something I was trying to do for YEARS). Then, whether later in the day or later in the week, my body screamed at me and said EAT WOMAN!! But of course I didn’t know this, and instead of changing the way I approached eating and calories I just grabbed the packet of cookies and/or crisps and ate the whole lot. Then beat myself up for days, eat a low calorie diet for as long as I could, until the same thing happened again. I was stuck in this cycle for years.

What I now know is that it WASN’T MY FAULT, that I wasn’t ‘bad’, ‘weak willed’ or ‘naturally a fat girl’.

Your body has a built in evolutionary response to calorie restriction – and that’s to eat everything in sight/your favourite sweet tasting or calorie dense foods when food intake is low. This stems from our caveman days when we would be foraging for food and when we came across calorific foods we would stock up in case we didn’t get fed again for a while, as there wasn’t a constant supply of food available to us back then.

So, when you have a binge episode you are not weak, bad or wrong. You are just YOU and you are responding perfectly normally to simply not eating enough food across the day or week!

1200 calories per day is TOO LOW! This is NOT helpful number of calories to be eating, not for weight loss and not for anything. Soon enough your metabolism will kick in and tell you off – usually in the form of a binge once you get hold of your favourite foods.

So ask yourself this…are you eating enough food across a day and across each week? Are you having optimal amounts of protein, good fats, QUALITY carbs (refined carbs encourage binge episodes too), enough fibre, good hydration…?? Really, are you? My guess is probably not. I’m guessing the balance is off somewhere. That you might be restricting calories through the week in a bid to ‘be good’ and lose a couple of pounds and then you end up starved by the end of the day, week or month (whatever the time frame is for your body).

Am I right?

Have a think and if this resonates with you I’d love to hear from you and find out what changes you plan to make to help yourself.

Get your FREE Ultimate Snack Guide and start preventing binges and over eating NOW! Click here to get your free pdf guide which I’ve put together especially for women like us. 

With love

Francesca

How to deal with stress so it doesn’t halt your progress

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Stress really does have a lot to answer for. Whilst we all need a certain level of stress in our lives, its when it becomes to much and chronic we can run into problems.

I used to suffer massively with the effects of stress both mentally and physically. My entire body would feel it and I’d go for all sorts of body work treatments (which were amazing) to help it but at the end of the day it was the stress I had plus my thoughts and feelings towards it that was causing the pain. The treatments helped to dampen it down but it was only when I sorted my head out and learned how to manage the stress that I truly overcame it. Today, when I can feel stress building up from time to time I know exactly what I need to do and I’ve become so used to managing it better that I don’t need to remind myself more than once to start taking action. For me its journaling/writing my thoughts and feelings and flipping them on their negative head, upping the yoga and reducing intense gym sessions, no TV at night – baths and books instead and early to bed.

When we’re feeling overwhelmed with life and stress is getting the better of us we can tend to just do our best to get by rather than thrive in any sort of way. Our thoughts and feelings start to tend towards negativity as well.

We might say, think or feel things like:

  • I’m not good enough
  • I’m not slim enough
  • I’m not fit enough
  • I don’t have enough time/there isn’t enough time
  • I don’t have the confidence/I can’t go to the gym, go for a run, do any exercise, ask for help at home/reach out to someone for help
  • I don’t have enough money/I’m broke
  • Etc. etc….

The thing is, our thoughts become things. If you say or think it then IT IS.

This is a concept I’ve really only just taken on board myself and I’m starting to get comfortable with.

If you say you are broke then you are broke, if you say you aren’t slim enough or you look horrible then you are and you do, if you say things aren’t going to go well then they won’t.

When we focus on the negative, or the lacking, then all if our energy goes to those thoughts and feelings and there is no room for it to go elsewhere and manifest anything positive. Our energy will get stuck in this place of negativity and scarcity.

We’re then switched onto a continuous cycle of self-loathing and sabotage.

I’ve been in this place, for years and years in fact, and its only recently in the last year or so that I’ve started to change my ways and I now think say and feel from a place of abundance instead. Now it’s not always that easy. I get days when I just feel AWFUL, and I have to try so very hard to stay up, to stay positive, to love myself, and to NOT think and feel from a place of lacking.

But imagine if:

  • You loved yourself, every inch of your being both inside and out
  • You were grateful for everything that already IS and everything you already have
  • You appreciated everything about your life even the stuff that isn’t quite as you’d ideally like it yet
  • You felt your life was so abundant and full

Imagine where your focus would go if you felt/thought/said as per the above?

Imagine what sort of choices you’d make and how you’d spend your time?

Imagine how you would show up for the people and things in your life?

When we feel grateful for what we have and are, rather than sorry for ourselves and hard done by, we make better decisions and enjoy day to day life a thousand times more, trust me.

This applies to your life on all levels but also to weight loss, if that’s something you’re trying to achieve.

Yes, to lose weight successfully you need the right information and advice, personalized for you, but you also need:

  1. To manage the stress in your life so that you’re actually in a place where you CAN implement changes and new habits, if you’re too busy to do this then you need to look at what of the things that are keeping you busy that you can toss to the side to make way for implementation and success once and for all.
  2. To stop focusing on what we don’t have or what we are not, and instead think, feel and speak from a place of abundance and gratitude for all that we are and all that we have. Our thoughts become things and thinking from a place of scarcity simply instills and perpetuates unhappiness, sucking of energy, negative energy and self sabotage.

Can you start to change the way you think feel and speak about things, your life and yourself? Trying to implement changes and new habits will be a LOT harder until you do. So I hope you can take this on board and start speaking and thinking differently about some of those negative thoughts, feelings and beliefs you have. Flip them on their head, keep repeating it until you believe it, and then keep repeating it some more 😉

If you want help with any of this stuff and think a complimentary call with me would help you get clearer on where you need to go (with NO obligation to work with me AT ALL), then click here to book yourself in for one at a time that suits you, or just reply to this email to let me know you’d like to speak.

With love

Francesca

Why am I not losing weight!?

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Are you doing all the ‘right’ things with your diet and exercise but still not losing weight?

I know first hand how frustrating this is!

The trouble is that for YEARS we’ve been told that to lose weight we should cut our calories as low as we can stand and increase the cardio workouts.

BUT when it comes to losing weight and getting to your ideal weight, it’s all about the BALANCE of energy in your body day to day, and cutting your calories in half does NOT create balance.

Let me explain what I mean.

We all have what’s known as our BMR; this is our base number of calories that we need each day; so the MINIMUM number of calories that your organs need each day just to perform their very basic functions. For the average woman this number is about 1400 calories (give or take). So to perform daily life in the way that we do we need to add on more to this number (anything between 300 and 1000 depending on your activity level and own unique needs) in order for your organs to have enough energy to function optimally, and we should never consistently eat close to or below our BMR calories).

Let’s say you’re woman with a BMR of 1400, and your somewhat active through the week, you should probably add around 600 calories onto your BMR and this number (2000) of calories will MAINTAIN your current weight. But if your goal is weight loss then you should remove about 10-15% of those calories (having you at around 1800 a day) so that there is SOME calorie deficit, but NOT a 30-50% one like most regular diets will have you doing. Cutting your calories as low as 1200 is ruining your waistline for the long term by slowly grinding your metabolism to a halt, it’s a recipe for metabolic disaster!

Most of the big mainstream diets do not have any nutrition science knowledge because if they did, they wouldn’t be telling the world to cut their calories in half and eat such low quality ready meals and bars whilst teaching you that avocados are a sin! It angers me that this is allowed to happen not to mention the amount of money these big diet companies are generating and all from fooling the public into a diet plan that has you gaining the weight back. But at least that way you keep needing to go back, so its repeat business for them! If a ‘diet’ worked you wouldn’t need to keep doing it. Its utter madness!!

A friend once said to me “well it works for me every time I need to lose weight I use it” ….errrmm hello? ‘every time you need to lose weight’? If the diet worked you wouldn’t need to lose weight again over and over!

We have truly been fooled.

So why do low calorie diets slow your metabolism?

Eating below or even close to your BMR calories means that your organs don’t have enough energy to work optimally for you, they cannot thrive and are rather just surviving. After about a couple of weeks of this your metabolism starts to push back in a bid to keep you alive and it slows down to save energy. It thinks there must be some sort of food shortage and it’s trying to protect you.

As this goes on your body starts to break down precious muscle mass in order to produce the energy that you’re not taking in from food. Over time as we lose more and muscle tissue your metabolism is slowing even further.

We need as much of our weight as possible to be made up of muscle tissue if we want our metabolism to run high and keep us in fat burning mode.

The typical dieter cuts calories to about 1000-1200 per day and does tonnes of cardio each week. They focus purely on the scale weight as a measure of success, they lose and they gain and they continue to yo-yo for life.

What about exercise?

Cardio alone is good for your cardiovascular system, of course, but if you want to truly burn body fat and change your body composition (hello waistline and toned sexy physique) you need to be doing resistance based training, basically exercise that builds muscle (no not bulks you up).

A lot of women are worried about getting ‘bulky’ if they lift weights but it’s not like that! We HAVE to build lean muscle tissue if we want to improve health, burn fat, and change our body shape for the better, and cardio doesn’t build lean muscle mass, in fact too much cardio can break down muscle mass.

For a permanent solution to weight loss eat MORE, cardio LESS and lift weights!

You might not end up losing much on the scale (muscle is heavier than fat tissue) BUT you’ll lose inches from your waist, start to feel better with more energy and find a body shape you’ve always wanted.

At first you might feel uncomfortable with this and I get that I really do. I was a typical dieter in my 20’s, running from one diet to the next and losing and gaining over and over. But that’s NOT a healthy or effective way to lose ‘weight’.

It took me a while to appreciate that even though my scale weight wasn’t budging like I thought it would I WAS losing body fat and changing my body composition for the better. I soon started to care less and less about the scale weight and now I can tell you that I haven’t weighed myself in years, I don’t own a set of scales and I never will, and no daughter of mine will either!

I hear a lot of women say they have a ‘slow metabolism’ – no you don’t, you just don’t have the nutrition and lifestyle habits in place that support a high one.

So what’s your current approach to your nutrition and exercise? How can you change it so that its more muscle building and less muscle wasting (too much cardio, loo low calories, and not enough protein anyone?)

So switch your running sessions for a sprint session once a week, and replace your cardio-based classes with deadlifts, squats and pull-ups – ask for help and guidance to start with and before you know it you’ll have opened up a whole new amazing world for yourself.

If you take the above advice on board and you stay consistent with it, over time you’ll see results, and these will be results you will maintain. But if you only get so far, or you don’t see any results at all, then there may be some areas of your functional health that are creating an energy imbalance in your body that may need to be addressed (by a qualified nutritional therapist like me ;-)) such as stress, sleep, gut health, liver health, and hormonal health.

Grab my FREE 4 Step Guide to Sustainable Fat Loss, Health + Happiness then you can grab my free pdf guide which I’ve put together especially for women like you. Click here to get your copy.

With love

Francesca

The typical pattern I see in a person trying to lose weight – is this you?

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When a person sets out to lose their excess weight it usually starts with feelings of determination and commitment. They get all fired up to FINALLY make THIS time be THE time when it ACTUALLY works and they lose the weight forever (I’ve been here many times!)

 

This is usually the typical pattern:

✅ You’re doing really well, following all the rules to a T

✅ About a few weeks in, you’re at a kid’s party, or there’s a birthday in the office, or you’re out with a friend, and you end up eating some cake or some other sugary treat.

✅ This ‘mistake’ ruins all further eating and exercise decisions that day, and usually for the rest of that week and you stop doing everything you were doing up until that fatal point, to try to lose weight.

✅ You spend a certain amount of time ‘off the wagon’ before deciding its time to get back on again, which is usually a Monday.

✅ You’re annoyed at yourself for stopping at all but you vow that THIS time (from Monday) things will be different and you won’t make any ‘mistakes’.

✅ Monday comes and you start again, and after a few weeks the same thing happens again, and you’re ‘off the wagon”, again.

✅ Instead of addressing the underlying reason of why you keep stopping/falling off you just keep on re-starting, over and over, likely for years.

 

So what might those underlying reasons be?

Most likely cause is that you’re on the wrong plan!

This coupled with the wrong beliefs (mentality) about fat loss and what is ACTUALLY needed to get you to your goal weight.

Your approach to weight loss is likely one that includes ‘dieting’ in the form of caloric restriction that’s too low below the amount needed to preserve your precious muscle mass and prevent your metabolism from slowing down and working against fat loss not for it.

You likely believe that you need to follow something temporarily, to the letter, until you’ve reached your goal weight, and then you can stop the plan and go back to your normal eating and living style.

You likely expect results to happen quickly and for the process to be a straight line from A – Z, and if you hit ONE bump you are off the plan.

You’re likely to be motivated purely by how much you weigh and how you look to other people, instead of being motivated  by how you want to FEEL, how your physical and emotional health is, and your energy levels.

You’re likely not looking at fat loss in terms of forever, of changing nutrition and lifestyle habits, forever, and continually practicing and building on these, forever.

 

Does any of this resonate with you? I’ve been this EXACT woman so I totally get it, but I’ve completely transformed my mindset about weight loss and as a result I now have the health and body I always wanted, and will have it forever.

Why? Because I live everyday in alignment with who I want to be and what I want for my body and health. There is no plan or diet to follow because the majority of the things I do and don’t do (80-90%) are in favour of fat loss and maintenance of my ideal weight, good health and high energy.

If you want long term results you have to stop doing the same thing over and over, or you’ll just keep getting the same result – temporary weight loss, regaining of the weight, and a detrimental relationship with food, exercise and your body.

If you want to read more about my 4 principles for sustainable fat loss, health and happiness then grab my FREE pdf guide here now and start making changes today.

With love

Francesca

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