5 Tricks to Overcoming Bad Eating Habit during a Lockdown

5 Tricks to Overcoming Bad Eating Habit during a Lockdown.

Coronavirus disease has spread rapidly, even in the United Kingdom, despite the lockdown. Obviously, the first lockdown had some adverse effects on some people, but people adjusted to the new normal as time goes by. If you can survive the first lockdown, then the lockdown recently declared is not an issue. In my previous post, I clearly explained how to overcome bad eating habits developed during the lockdown, which has helped several people. Now, I will give you 5 tricks to avoid overeating during this second lockdown. So, sit tight and let us rock it together.

Be Creative: The first trick is creativity, which is inherent in all people. Presently, everyone remains indoors, and those who are doing 3-5 jobs only hang at home with the family. Therefore, it is easy to get bored or mentally ill when you turn on your T.V only to listen to the negative impacts of the pandemic across the globe. A good number of people, including you, might decide to eat junk, snacks, and others to comfort themselves. To conquer this temptation, you need to be creative. First, create and make a good strategy for your meal plan and ensure that you take nutritious foods to meet your health goals. Second, think about the issue that you are passionate about and how the pandemic has impacted current solutions, and then think of a way you can provide solutions. This is very important, most especially if you are an entrepreneur or aspiring to be an entrepreneur.

Be Motivated: The pandemic has shattered the spirits and demotivated a large number of people. Only sitting on a sofa, watching T.V and eating snacks will inevitably lead to a poor eating habit that you would be shocked at how you developed the habit. So, you must consider the following to stay motivated during this difficult time and change your attention from food:

1. Remember the goals you set to achieve before the year runs out.

2. Read books that will inspire you because motivation is like a fire that must keep burning daily.

3. Imagine yourself reaching your goals and imagine what you would have accomplished while staying at home.

Exercise: Exercise is very important. It helps to controls weight, combats health conditions and diseases, improves mood, boosts energy, and promotes better sleep. It can also be fun, especially when you are doing it with friends and family. Instead of comforting yourself with food and end up developing bad eating habits, you can just consider exercise. When you keep your mind fixed on your health goals, you would be able to overcome bad eating habits that may develop during this lockdown period. Medically, if you eat and sit in a place, you will add more calories. You have the opportunity to burn off those fats before the lockdown, but what happens during this lockdown period? Always engage in daily exercise, perhaps early in the morning and late in the evening, to keep fit. Doing this would give you a sense of responsibility to watch over your diets, helping you overcome the bad eating habits that are likely to arise. The main sources of nutrition for the body, however are carbohydrates and fats. Exercise goes a long way in burning off those fats because the body needs more calories than it has. The fat cells shrink as the fat is metabolized for fuel which in turns help you to lose weight.

By modifying your eating habits, you can produce a calorie deficit, but exercise is crucial to dropping more weight. “Jeanine says, “When you are just on a diet, about half of your weight loss will come from muscle and half from fat. But if you perform physical exercise as well, fat will account for up to 80% of the weight you lose.” Add strength training and you will hang on to even more of your muscle, resulting in a higher metabolic rate of rest and daily calorie burning.”

Spending Time with Close Friends: You can be tempted to keep company with snacks, junks, and the like during this period. Of course, it is normal to have such feelings because adapting to the current situation may be difficult as most people are used to meeting people every day at work, school, and other centres. To avoid overeating during this second lockdown, try to spend time with your friends, maybe through social media like Facebook, WhatsApp, Zoom App, Instagram, etc. This will help you address the problem of loneliness, feel alive, and be challenged to do more to become your best and maximize your time.

Know your Limits: This is very important when it comes to the way you eat. You must know your limit. You should know how much and how well you can eat. Also, you should know when your eating habits change and possibly the factors responsible for it. Don’t blame yourself if you have already been experiencing bad eating habits because this post intends to help you overcome these habits.

How To Overcome Bad eating Habits during Lockdown

How To Overcome Bad eating Habits during Lockdown

COVID-19 pandemic disrupted a lot of things, including foods consumption pattern of human beings. Early this year, when the lockdown began, a lot of people purchased food items to sustain them through the period of the lockdown. But as the pandemic worsens, people began to use food to comfort themselves, hence, overeat or even eat 4-5 times a day to feel better. The result of this eating habit is a cycle of excess eating and related problems, including weight gain, which makes people feel remorse or embarrassed. Do you develop lousy eating habit during the lockdown and seriously looking for solutions? If yes, this article will help you out. Sit-down comfortably, get a glass of coffee and grab my tips on how to overcome bad eating habits developed during the lockdown.

Become aware and recognize the facts about your eating habits

Failure to recognize that you have an issue to deal with is a problem, and it’s always very frustrating. So, it’s imperative to understand that you have a terrible eating habit. This will help you become more aware and open to ideas to deal with it.  You could assess your eating pattern by asking yourself some self-targeted questions about how you eat. Below are lists of questions that will help you to discover yourself and deal with the problem of bad eating habit:

  1. How do I feel?
  2. When am I feeling depressed the most?
  3. What situations make it hard for me to control my unwanted eating habits?
  4. What kinds of food am I craving for, and when?
  5. Am I easily transferred to any food that goes around?

Create a good eating plan for the day and maintain it 

Having recognized that you have a bad eating habit, the next step is to create a good eating plan. This is because a good eating plan will prevent you from going to the kitchen, stopping by at any nearby restaurant or buying snacks or unnecessary nosh. Health24 also recommended a bit of time for work, relaxation, exercise, sleeping, and contact with others to kill the urge of either going to the kitchen or stopping by at any nearby restaurant unnecessarily. If you have a planned eating outline, you are less likely to feel like there are a space and a drawing to eat, which can make you feel confused and may lead to overeating. So, get a book and a pen right away and create your eating plan.

Become concentrated

You cannot overcome poor eating habits when you forget your set goal of forming a new eating pattern. So, besides paying attention to what you eat and drink, you also need to focus on your schedule. Nutritionists and Dieticians suggested that people suffering from poor eating habit would be able to adjust if they focus on their eating plan and constantly check the list of food materials or ingredients presented to them or purchased. This will help them become more mindful of what they consume.

Avoid making up meals if you skipped a meal

It is possible to skip meals when you have tons of work, activities, or project you are working on, especially if you are working from home or you leave early for office. You may also not feel any hunger if you want to finish up a movie you’re watching because it is interesting. Look, it happens to everyone daily!

However, you may revolve to overeat when you felt you hadn’t eaten all day and you need to make up for those meals. This is a bad habit, and you must avoid it, else your food eaten pattern will become worse. Try to take breaks at intervals, especially when you are extremely busy. During such times, most especially at breaks, you could connect with your body, and when you know that you need to eat, you can get back to the task. By doing that, you would stop the habit of making up meals by overeating once you skipped a meal.

Mirror on the wall

I believe that all around us we have tools to empower ourselves. Using a mirror can really set you up for the day and it can challenge you to  be conscious of your motivations, and when you  look at yourself in the mirror every morning, the things that push you to be successful are staring right at you. 

So, I challenge you, right now, to grab a piece of paper and a pen and take the  mirror challenge!

Everyone’s morning mirror motivations may be different, but the important aspects of this challenge are that you take the time to think about everything that motivates you on a daily basis, write them down to make these ideas come to life, and place this list somewhere that will constantly remind you of these, such as your mirror.

The only person that is stopping you from achieving your goals or dreams is you and face the challenge head on by taking ownership of you. Don’t be afraid to stand up to yourself and make your mirror a powerful motivational tool.

Never underestimate the power within you, because you may be the only person in the entire universe to solve a specific problem. – Gift Gugu Mona

It might feel strange when you first look at yourself in the mirror and start the chat with yourself? 

But trust me you have greatness in you and don’t be afraid to tell “you” what you want to achieve and also what you are  grateful for, and great at!!

Thank you,

Neil

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Change gear and drive!

Today me and my fellow life coach Sunil Naphray were talking on Loose Men. I made a point that we are all guilty at times living our lives like we are on Cruise control.

If we approach life this way it can be very comfortable and we will only move forward at a certain speed that feels relaxing and safe.

If you continue living like this change can then feel uncomfortable and to move forward will not be so easy to predict. Yet also you won’t be prepared for any unwanted changes that life’s journey may bring?

However, at some point, if you are wanting more from your life you need to put your foot on the pedal and start to drive. You want to get up in the morning, start your engine, take hold of the steering wheel, put your foot on your pedal, and drive!

You want to be the one who dictates your speed, direction, and use of the brake. And you want to open the window and feel the wind in your hair and drive towards the action of making your dreams come true. 

If we persist with the cruise control approach to life you can’t achieve the goals and to live your life from comfort there won’t be any sense of empowerment. 

The only time I use the cruise control option in my car is when I’m driving long distance on the motorway. It is great and I can relax a little and I never get speeding fines and it is less stressful.

In my life, I allow cruise control to make my journey more enjoyable. However, I don’t let myself get so comfortable that I stop paying attention or taking appropriate action to get where I want to go. If I think that is what will happen, I turn it off…fast!

Make plans, set new goals and give yourself the chance to make your dreams come true and don’t be afraid to take control of the journey.

You are never too old to set another goal or to dream a new dream

Thank you,

Neil

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Nothing Changes, if Nothing Changes?

Many of us fear change in our lives, but there are also things we want to change but don’t know where or how to start. If you start every week thinking, my diet starts on Monday, I’m going to exercise this week or this is my time to give up smoking then you’re not the only one, but there is a well-known phrase which says “Nothing Changes, if Nothing Changes” – basically, just wanting something to change isn’t enough, we need to put in the effort or if we continue to do things the same way all the time, we should not expect a different outcome.

Our bad habits will not be broken by wishful thinking. Instead, it takes a genuine commitment to a new way of operating to make any significant and long-term difference in our lives. It is a solid concept. But it is a faulty concept!

For too many people, things are perfectly OK the way they are, as demonstrated by their lack of doing anything about them. Carrying a few pounds of excess weight? “That’s OK I can live with that”. Not impressing the boss? “He is impossible to please!” Finances an issue? “Things will be OK next month”. The fundamental problem with the “nothing changes, if nothing changes” mantra is that many times, things do change if you don’t do anything! If you keep eating three doughnuts for breakfast every day, you won’t stay the same. Your weight will become more of an issue, if you keep underachieving at work, you won’t just get more eye rolls from the boss – you will get fired! And if you keep adding items you can’t afford onto your increasing credit card balance the bank won’t just keep raising your credit limits, you will find yourself in bankruptcy.

So if you often struggle to motivate yourself to make major changes and accept that status quo is “OK” it could be time to take that step and ask for a little help. Not changing may not change anything today, but it may tomorrow. Keeping the same, safe routine will keep you happy today, but a lack of action certainly does not guarantee that everything will remain the same, either that annoying bad habit won’t break or it will eventually break you!

If it were true that not changing would ensure that everything stayed the same, what an easy world this would be to navigate. The truth is that everything is always changing, so if you are not moving forward, you are moving backwards.

It may be a little late for New Year’s resolutions, but there’s always time to begin working to make necessary changes at both home and work, because this much is true – things won’t change unless something changes. Are you ready for change? Yes, why not let me help you along the way. I can assist you in finding a way that will keep you moving forward, contact me <<here>> to book your free complimentary call.

My Guide on How to Overcome Anything

As we are all very aware during this current pandemic situation, life can change very quickly and we can find our circumstances changing for the worst in the blink of an eye. So no matter what you’re going through personally in life, it’s important to always keep in the back of your mind that you will overcome whatever issue you are dealing with and good times will return. It’s important that you reassure yourself of that every day. To help I have pulled together my guide on how to overcome anything, I hope it helps…

Money Worries:

We often put too much stress on ourselves with regards to money, but if the worst comes to the worst and you do get into debt you’ve still got options. Can you ask your family for help? Or your friends? To those of you who say no, is it because of your pride? If it is then it’s time to think again. Asking for help is never something you should feel ashamed of. And if it’s not family or friends, then there’s government assistance, non-profit organisations, and many other options that exist to help us. Don’t be ashamed to ask!

Loss of a job:

Having a job isn’t just about money, it’s about purpose too. When you’re unemployed, you start to feel like you’re not good enough, but your worth isn’t determined by the job you do, it is only determined by you! If you do find yourself out of work use the time to invest in your passions. Look at unemployment as an opportunity to do what you really want with your life.

Breakdown of a relationship/marriage:

You can devote years to one person only for it to explode in your face but don’t let it break you. Let the end of a relationship be a benchmark of what you don’t want in a partner, and let it be a lesson in how YOU can be better in your next relationship.

Becoming ill:

Health problems slow you down and make life harder than it should be. Build your health up now, to cope with change as you good older and you could feel good for the rest of your life. If you want to feel good, you have to live healthily.

Loss of a Loved One:

This is probably the worst thing that could ever happen to you. We will all deal with this one day, but still, there is no one clear answer to handling the death of a loved one. So why not think of the one they this person always encouraged you to do? Now’s your time to do it, and you can make your loved ones you’ve lost proud.


Bad situations in life never have to break you. As long as you’re breathing and as long as you can still move, your bad situations in life can be temporary. If you need a little extra help I can assist you in finding a way to keep moving forward, contact me <<here>> to book your free complimentary call.

How to develop your stress toolkit…

Something I am passionate about is that lovely word we can all relate to… “Stress”!

At times we can feel stressed because we are overwhelmed, by work, family commitments and everything else that daily life brings, on the other hand, we can often become stressed as we feel that we’re not doing enough. So what can we do to try and gain some control over this horrible cycle? We can learn to control our thoughts and decisions by taking the time to be aware of ourselves and once we do this we can then hopefully stop the ball from rolling too quickly down the hill. 

Living a life that is entirely free of stress and adversity sounds like bliss. But, you may be surprised to find that the happiest and healthiest people are often those who have had early exposure to negative experiences. In fact, moderate amounts of stress are necessary for healthy growth. What’s harmful is large doses of uncontrollable stress. In other words, there’s an optimum amount of stress we can cope with – too much and we overload our minds and bodies, too little, strangely results in the same problem!

When stress is triggered, we experience a physiological response in our brains and in our bodies known as “fight or flight”. It’s our brains’ way of keeping us safe. This response is designed to help us escape, flee, run. But once the “fight or flight” response is triggered, your brain wants to know you’ve escaped the threat, so it needs you to assure it that the danger is over.  But, what do you do? You run, swim, dance around your living room, or do literally anything that moves your body enough to get you breathing steadily and deeply.

The problem with our modern lives is that many of the problems that trigger our stress would be completely inappropriate to literally run from. Can you imagine getting up and fleeing the office the next time a colleague annoys you in a meeting? Of course not, so like all of us, you bottle it up, put on a smile and carry on. Meanwhile, your heart is pumping, and stress hormones have flooded the body and brain. So in order to complete the stress circle, you need to develop some coping mechanisms that you can keep in your back pocket like a little stress toolkit and take them out whenever you are in an uncomfortable situation.

My toolkit consists of:

  1. Laughing – It’s hard to feel anxious when you’re laughing and it’s good for your health
  2. Exercising – Putting physical stress on your body through exercise can help relieve any mental stress.
  3. Listening – Music can have a very relaxing effect on the body and can induce the relaxation response by helping lower blood pressure and heart rate as well as stress hormones.
  4. Breathing – Deep breathing will focus your awareness on your breath, making it slower and deeper, this helps slow your heart rate, allowing you to feel more peaceful.

I can help you create your stress toolkit to suit you, contact me <<here>> to book your free complimentary call.

Even lockdown can have a silver lining…

With all that is going on around us at the moment, it seems an unusual time to talk about being positive. Yet staying positive is essential to coping in a crisis. Now, more than ever before is the time for us to be proactive about creating small moments of happiness in our days, whether it is taking a walk with the family, getting round to those little home or garden maintenance jobs you’ve been putting off, the positive emotions these actions produce help us to undo the negative effects of stress.

Here are a few practical things you can do from day to day to foster positive emotions…

Live in the moment:

Even during lockdown, there are still small moments in your daily routine to savour. The smell of coffee, the feel of the warm shower on your back, the smell of cut grass when you are spending time in your garden. Making a point of stopping to take in these moments, give your brain a chance to enjoy the pleasure rather than running on automatic pilot. These feel-good moments elevate your mood and make you feel calm.

Strengthen your connections:

For those of us living in lockdown with family, this is a great opportunity to spend quality time with the ones we love. How many times have you told the kids you were too busy to play or prioritised domestic chores over outdoor fun. Now is the time to break out the board games, lounge around watching a boxset or just take the opportunity to hug your kids or your spouse, look them in the eyes and have long conversations. Creating closeness will boost your oxytocin (the bonding hormone), giving a feeling of calm and when your oxytocin levels spike, your body takes this as a sign to stop producing cortisol (the stress hormone).

Look for the good in others:

These types of crisis can bring out both the worst and the best in human nature, the food stockpiling and toilet roll bulk buying being a real low and the weekly clap for carers proving there is a good side to all of this and suggests that the best in human nature is rising to the coronavirus challenge. Philanthropists such as Bill and Melinda Gates are donating money to scientists to find a cure. Doctors, nurses and supermarket staff are working overtime to help sick patients and furloughed airline staff are driving delivery vans and volunteering in hospitals. Neighbourhoods are putting together care packages for vulnerable people and find beds for those sleeping rough. People are posting positive messages on social media. We’re reaching out to each other to ensure we stay safe and when we tune into these positive and pro-social aspects of the crisis, we are all united in our hope to return to what will be our new “normal”.

Taking charge of our mental health and capturing the small moments will help as we go further into the unknown, research has shown that creating positive emotions on the back of a stressful event, can help us to recover more quickly and have a faster “recovery” time – our heart rate lowers and our blood pressure stabilises more quickly when we are able to be positive.

By tuning into these positive aspects, you can potentially change your brain chemistry and build up your energy stores to help you cope with the other aspects of your day that have been made more difficult. Taking charge of your mental health will help to ensure that you come out of this experience stronger than ever.

Happy Friday!

Every Friday how many of us send or receive that message “Happy Friday”?

It’s the most celebrated day of the workweek, symbolizing an end to the drudgery and a gateway to a weekend full of adventures. A shining beacon of hope to workers, students, and humans everywhere.

You don’t need to wait for that Friday to come every week you can take action every day and before you sleep at night spend some time to write how you want that perfect day to be?

Once you have planned your perfect day, then the next step is to jumpstart your day when you wake up and get into a flow where you can immediately start being productive.

Take out a pen and a piece of paper and answer the following:

In order to have a perfect day. . .

I am going to do the following?

Every day is a happy day and by planning your days it helps you sleep and also gives you a sense of purpose.

Don’t wait for that one day to come where you can feel happy.  Make everyday count as it’s a unique gift we have been given, and we can change every day to become our perfect day.

Thanks

Neil  

“You don’t have to be great to get started, but you have to get started to be great.” Les Brown Quotes

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1917

The other night my girlfriend and I watched this amazing movie and we were both blown away by it.  The director had done an amazing job to show the horrors of World War I. 
 
A director controls the film’s artistic and dramatic aspects and uses their imagination to visualize the screenplay and then guide all to that vision. 
 
They will choose the cast, production, design and all other areas to ensure that their vision is brought to life!
 
When you consider this gift we have all been given and that is “life” we can also become our own director and create what we want and you don’t need to be an actor in your life movie.
 
Don’t be afraid to step off the stage and live your life and take control of your own results, and get yourself into the director’s chair. 
 
We can often forget who owns the script? Yet it’s your script no one else’s and you have the power to engineer your path. 
 
Don’t let emotions or circumstances direct us through life, take control of your destiny and build your own masterpiece.
 
If you need to alter the script then do it.
 
Become the greatest person you can and be proud of all of the movies you have created. 

“If you take responsibility for yourself you will develop a hunger to accomplish your dreams.” Les Brown

 

Thank you,

Neil

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