When we've been trying many different diets, and relying on external cues to tell us how and how much to eat and when, we lose track of our own internal guidance system - our hunger and fullness cues. This tool helps you tap back into that.
On this episode of Brain Boss I talk to Dr. Aishah, a paediatric doctor, personal trainer, and weight loss coach based in the UK.
She shares with us the research behind the reasons why lack of sleep can disrupt our weight loss efforts - from hormones to appetite increase and sugar cravings - she explains it all and what to do about it.
You can find her at https://www.thewaytoweightloss.com/ where she has lots of information about nutrition, and exercise. You can join her FB group where she does weekly lives here - https://www.facebook.com/thewaytoweightloss/ and insta here - https://www.instagram.com/thewaytoweightloss/
Today on the show I'm talking about how to stop eating sweets at night and what to do about those cravings.
There are 2 things about your brain I want you to keep in mind while listening:
The basis of this podcast episode is to tell your brain what is unappealing about eating sweets late at night and how to make it familiar that you don't eat late at night. Then you can stop creating desire (cravings) and eliminate deprivation.
If you struggle with late night cravings, this episode is for you!
Last week we talked about deceptive brain messages.
We know thoughts create our feelings...and when we feel a certain way, we act a certain way (which gets us the results we have in our lives).
So...how about we talk about feelings this week?
In this episode I break down the difference between "emotional sensations" (coming from deceptive brain messages) and "true emotions/feelings" (derived from authentic self talk).
Then I talk about how to process and manage emotional sensations and true emotions; an underutilized tool that most of us need to build some skill around.
Learning how to process your emotion in a healthy way negates your need to find external relief (ahem, wine).
When you process emotion in a constructive way, it opens up space for you to stay on track with your weight loss goals, align with your values, your authentic self, and grow into a higher version of yourself.
Have you ever started Monday out with the intention to perfectly execute your eating? You say to yourself, "finally, this week I'm going to do it. No wine, no treats. Just eat to plan. It's almost summer, I am going to get to my goal this time."
But by Friday you're burned out and overwhelmed and the wine is too tempting to ignore....
And then by Sunday night, you're at a loss - what happened?
Deceptive brain messages and thought errors happened.
This is an example of the cycle I'm talking about on the podcast today:
1. Deceptive brain message (thoughts, urges, desires) - >
2. uncomfortable physical or emotional sensations (cravings) ->
3. habitual unhealthy responses (eating off plan)
Learning this information brought me so much liberation and relief - and I hope it does for you too!