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5 ways to kick start your weight loss in 2024

Here are 5 ways to kick start your weight loss in 2024 and get yourself feeling healthier, slimmer and fitter!

5 ways to kick start your weight loss in 2024

Written by Alison Ralph                     Date 08 January 2024

Are you wondering how to kick start your weight loss in 2024? Maybe this is the year to do it properly, without diets and to make it a lifestyle change and allow yourself to become slimmer, fitter and healthier. You may not know where to start or even have the motivation.

As a hypnotherapist, I work with many people to kick start their weight loss and here I am going to share 5 ways to kick start your weight loss in 2024. Five things that I know work and have worked for many people in my therapy room.

I will talk about:

  1. Food diaries with a free downloadable resource
  2. Small changes
  3. Movement
  4. Storing unhealthy foods
  5. Head hunger Vs physical hunger with free downloadable resource
A bowl of fruit

Food Diaries

Keeping track of your eating habits using a food diary can be really helpful. This is the way I often begin sessions with a client as it helps to identify routines, where improvements can be made and what is going well. 

You don’t have to remember to fill it in everyday. You can sit and go through what you typically eat in a day and use that as a guide. Use this food diary as a template

Once you have completed the food diary take a look at:

  1. If your meals are healthy
  2. What times of the day you are eating unhealthily 
  3. Whether you have exercise or movement in your day
  4. The things you are drinking
  5. If your diet is well balanced 

Small Changes

Once you have identified where the issues are you can make small changes. When you go on a diet you often restrict a lot of things all in one go. The brain does not like this! That is why you find you can only do it for a short amount of time. When you make a small change and allow the brain to get into the habit of that before making another change, it is much more affective. 

Choose 3 small things you can change. Here are some examples:

  • Drink a bottle of water each day
  • If you eat chocolate everyday, reduce that to 5 days 
  • If you don’t eat any fruit or vegetables, start eating them on two days 
  • If you don’t exercise at all, start to walk more or get up and down more, use the stairs more
  • If you eat carbs with every meal, start to eat it with only 2 meals a day

Notice how all these changes are not taking away everything that you enjoy, just cutting it down slowly. Once you have nailed these small changes, you can make 3 new ones and continue in this way until you are happy with your habits. This might take longer than a diet would but you are more likely to keep these habits for ever!

Movement

Back view of a lady running

You can have all the will in the world to lose weight, get slimmer and healthier but without movement you will find it much more difficult. 

Movement is so important in the weight loss journey. 

If you are somebody who does no exercise at all then start off small. This can be making a conscious effort to get up during the day and do some steps, it could be going up and down stairs more often, cutting out the lift or finding exercise that you really enjoy. 

Get back to sport – in your local area there will be sports clubs of all different kinds. They even having walking team sports now – I have seen walking netball and football in my local area. It is also a great way to meet new people!

Walk – it does not matter where you live, there is always somewhere to go for a walk. It is really good exercise AND it is free!

Remember, we need to burn the fuel that we put inside us in order to lose weight!

Storing Unhealthy Foods

This one is going to sound a little harsh but why are you storing unhealthy foods at home?

I have worked with so many people over the years who will say things like: ‘We have a treat cupboard at home and I can’t help going in it’. ‘I get chocolate biscuits for the hubby and I eat these’. ‘I don’t want to deprive my children of the treats so we have them in the house’.

But why? or why so much that it is having a detrimental affect on your health? I often wonder if these are excuses to the person to enable them to have the snacks or ‘treats’ in the home. 

If you are in charge of the shopping then think about how much unhealthy food is being purchased and limit this so that you can have a balanced diet more easily and the temptation is out of the way. 

When you think about it that way, it makes sense doesn’t it?

Head hunger Vs physical hunger

Did you know that there were two types of hunger? Head hunger and physical hunger.

Our subconscious mind has control over our physical hunger. It prompts us to let us know when to eat in order to keep us alive. 

When the subconscious mind thinks it is time for us to eat, it sends a signal to the stomach so the stomach can start getting ready for the food. This is when you get feelings of the tummy rumbling. This is the only time we need to eat!

Every other time we eat is referred to as head hunger. .We are eating because of boredom, stress, sadness, celebration or fear. This type of eating is what helps us to gain weight. 

It is important to understand your head hunger so you can be aware of it and start to make changes so this is not causing you to eat. 

You can use the below handout to help you understand and change the head hunger. 

If are are fed up of using diets and not getting anywhere or want to look at different ways this time then try these 5 things to kick start your weight loss in 2024. It is important to not only focus on the food but also how the brain is working because of past messages or coping strategies and these ideas can help you to do that. Let me know how they go and which one is your favourite!

If you feel overwhelmed or are not sure where start then get in touch to find out how we can work together – Alison Ralph Hypnotherapy And Counselling | 07719032346 | www.alisonralph-therapy.co.uk