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Default Thinking

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19.01.2022 Focusing on what you eat is not the solution. There's a reason you're eating. Eating is just a symptom. ... You're trying to get a certain feeling by eating. If you never deal with the underlying cause then it won't matter how good your diet is your habits will remain the same. Food is moving you towards pleasure or away from pain. And most of us are moving away from pain. Maybe it's stress eating, bored eating, or putting too much on your plate. You don't want to deal with that emotion. So you use food to change your state to another emotion. You don't need a new diet (... just yet). Focus on finding a new way to deal with the underlying emotion and then you have a real shot at sticking to your diet by creating the right mindset around food.

12.01.2022 THE TO BOOST YOUR ENERGY AND FOCUS With a few changes I have been able to boost my energy levels to spring out of bed, increase my productivity throughout the day and keep on top of my health. What caused a massive change for me:... Sleep between 10pm-6am The deepest and most regenerative sleep occurs between 10pm and 2am. Your sleep after 2am becomes more superficial and if you keep missing the regenerative sleep you may feel fatigued when you wake up in the morning Use the Sleep Cycle app Switching from my blaring alarm to a slow and gentle wake up has been a massive shift. The app also tracks your sleep cycle and wakes you up at the ideal time. I’m not sure on the science but results are what I care about and I’m waking up a lot more refreshed. Switched to decaf & alcohol-free Too much caffeine and alcohol affect your sleep. I love coffee but I realised that I really enjoyed the flavour so I switched to decaf. Surprisingly it is just as pleasant, and with my sleep and lifestyle set up to energise me, I don’t need the caffeine. I do the same thing for beer. I really enjoy a beer, but too much alcohol is no good for your sleep and your productivity. You can get great pleasure from alcohol-free beers. Morning priming You must set up your day for success. Start with a cold shower, followed by 3 rounds of Wim Hof breathing and 3 minutes of GLG (Gratitude, love, Goals) visualisation. There are a lot of health benefits to cold showers, breathing, and visualisation. DM and let me know how you’ll boost your health during quarantine. Follow @default_thinking Credit @syattfitness #tuesdayvibes#tuesdaytip#healthgoals#healthyhabits#successfulminds#motivationforfitness#balancedlifestyle#successleavesclues#successgoals#dietmotivation#takecontrolofyourlife#healthmotivation#fitandstrong#motivationalmindset#dietjourney#onlinehealthcoach#foodasfuel#chaseyourgoals#livingonpurpose#createthelifeyoulove#successclub#positivemindsetdaily#motivateyourmind#healthyfatloss#weightlosscoaching#workhardnow#FitnessMindset#fitnessculture

10.01.2022 Cutting doesn't work. Most people have tried the 'cutting' diet and they will tell you how it didn't last. Cut out calories, cut out your favourite foods, cut out leisure time. ... Your mind doesn't like to lose things, it likes to get things. So start giving it new things. Give it a new mindset that will motivate you to be healthy. Give it some new foods to add that will crowd out the old. Give it a chance to adapt by adding one more session of exercise. This is not a sprint, it's your life.

05.01.2022 STAY ON TRACK Your results aren’t likely to come in a linear way. You won’t lose a consistent 500g/wk every week. It’s possible, but for the vast majority, it’s just not how it works.... Do you get frustrated when you step on the scales and see no change? I’ve been there before. Many times in my weight loss journey I hit these periods. I felt I had done so well, all of a sudden losing 2-3kg, my clothes feeling loose, stomach a bit more flat, and then nothing, my progress would stall. I noticed I was justifying additional calories Oh I’m leaner now, I can afford to have that snack, I can afford to have a bigger portion. I STOPPED DOING WHAT GOT ME THE RESULTS I WANTED It took me a long time to realise this is what was even happening, and then one day I realised, oh I’m back to eating chocolate and peanut butter every 1-2 days instead of once a week. This was just one of the food habits which were symptomatic of my discipline slipping. Once I realised I had been hit by this psychological trick, I was able to put in steps to overcome it and then the weight continued to come off as I’d been hoping. Try these three steps to help overcome your biases from causing food to creep back in Write down the food that you will eat & not eat For me, I had cut right back on chocolate and peanut butter. I allowed myself to have it once a week, and cut my chocolate down to one square of dark chocolate. I didn’t write out a full meal plan, but was more general saying salad for dinner, soup for afternoon snack. I wanted to make it easy for myself, not overly complicated and hard. Keep a consistency journal did you stick to your plan I keep a journal on my phone for my weekly planner. I simply added a checkbox to say did you execute the food plan? Don’t stick to it 100% If you’re looking for long-term results, you need to make them sustainable. Give yourself one day a week where you don’t worry too much. Focus on the long term, notice the results, and adjust your approach until you get the results you want DM and let me know where you’re at in your journey Follow @default_thinking Credit @vatcheshakarian