Food & recipes

Diet: 7 Weight Loss Mantras

Stay slim and stick to your diet goals with these positive visualisations and holistic techniques from wellbeing expert Alison Davies

It can be hard to get motivated at this time of year, especially when it’s cold and dreary outside. Attitude is the key. Stay positive and determined. Try not to see weight loss as your ultimate goal. Instead think about changing your lifestyle, developing a new relationship with food and believing in yourself. Your mind is a powerful fat-busting tool. Use it to see and experience the new super-slim version of yourself, and you’ll be half-way there. Here’s how.

Seeing is believing

Visualisations work well when they’re combined with the positive action of a ritual. This is because the intention behind the thought is given meaning and energy by doing something physical to reinforce it. This sends a strong message to the universe and gives you a feeling of empowerment. Try this simple visualisation which combines a powerful ritual for optimum weight loss results:

TRY IT: Take a large potato and begin to peel it. As you do this think about your body shape and how you would like to change it. Bring to mind before and after images of yourself, so see yourself how you are now, and then how you would like to look. Take in every detail, the shape and tone of your body and imagine how fantastic you will feel when you reach your target. Continue peeling the potato and when you have done, gather the peel in both hands. Open the bin, and as you drop in the peelings say ‘Just like this potato peeled, I shed the layers I no longer need. I am free to be the best I can be.’ Once again bring to mind the image of yourself looking fabulous and enjoy the feelings of success and confidence.

1. Mirror, mirror

Dieters often avoid mirrors, but they’re an excellent weight loss tool. Part of the problem is that we tend to focus on what is wrong with our bodies, rather than noticing what is right.

TRY IT: Once a week spend five minutes looking in the mirror. Take in your entire reflection. Celebrate the things you love about your body, rather than homing in on the things you hate. Once you get into the habit of looking at yourself in this way, you will start to notice all the changes, the small successes that keep you motivated and help you reach your weight loss goal.

“CELEBRATE THINGS YOU LOVE ABOUT YOUR BODY RATHER THAN HOMING IN ON THINGS YOU HATE”

2. Energy fixer

To lose weight you need to eat healthily and move more. It’s a simple equation that means you have to burn off what you eat. It helps to think of your body like a wood burner; the wood goes in and the heat comes out. So to lose weight you need to put healthy food in your system and use up that energy by exercising. To boost energy levels and get motivated, try this quick visualisation first thing every morning or before you do some activity:

TRY IT: Stand feet hip-width apart with your shoulders relaxed. Place your hands palm-to-palm in front of your chest, in a praying position. Take a deep breath in and as you do this picture energy flooding your system. See it like flowing water running around your body. As you breathe out take your hands up above your head, still keeping the palms together, separate them and bring them down by your sides in a circular motion. Repeat six times, each time focusing on the rush of energy flowing through your body.

You might also try taking supplements for energy to reduce your calorie intake.

3. Belt up

A gastric band might seem a bit extreme. Sooner than go under the knife, try this easy visual trick for a nip and tuck that will help curb your appetite.

TRY IT: Start by imagining you are standing in front of a mirror. If it helps you can actually stand in front of a mirror and spend a few moments just taking in your own reflection. Focus your attention on your waist. Imagine for a moment that you are wearing a thick gold belt. See it pull you in at the waist. Take a deep breath and imagine it getting tighter. Picture the rest of your body tightening up and see yourself glowing with health and energy.

Finally see your body surrounded by gold light and seal the image in your mind. Now take a deep breath in and as you breathe out let that image go as if it’s a balloon of energy that you’re sending off to the universe.

4. Tasty trick

Be aware of what you are eating. Give thanks for the food that you put in your mouth.

TRY IT: Chew slowly and savour the taste. As you do this, visualise the food fuelling your system, giving you strength and power. See your aura getting brighter with every mouthful.

By making yourself more aware, you will notice what you are eating and when you are full. You will see and feel the benefits of eating healthy food, and notice the positive effect on your body!

5. Super slimming soundtrack

Our thoughts can easily become mantras that we repeat. It’s like having another person continually talking in your head. If we get an idea and repeat it often, like ‘you’re so stupid,’ or ‘you’re so fat,’ it becomes a reality. The repetition fixes the idea firmly in our subconscious mind, so that we then seek to re-inforce it and make it real. You can change this by altering the pattern of this dialogue and creating a whole new soundtrack to your life.

TRY IT: Start by silencing your inner critic. When those negative thoughts arise, take a deep breath and in your head shout STOP! This can take time and practice because we’re so used to repeating thoughts and ideas, we do it automatically.

Now take the thought and turn it around. So if it was ‘I am always going to be fat and useless.’ Then say ‘I am slim, healthy and full of energy. I make things happen.’ Repeat the thought until you really believe it. If it helps, say it out loud.

Finally to reinforce the idea think of an image or a symbol that you associate with positive feelings. So you might choose the sun, or a star, or just a picture of yourself looking happy. Hold that image in your mind and repeat the thought once more.

6. Music magic

To raise positive vibrations and reinforce positive ideas about weight loss ideas, include some music.

When you’re feeling low and the negative chatter takes over, use the above mantra technique but add a soundtrack. Choose something upbeat that makes you feel fabulous, a song that makes you want to dance. Play it in your head until it takes over everything. Finish by reminding yourself that you can do and be anything you want. So make a statement in your head like ‘I am successful and I achieve all my targets.’

The ayurvedic weigh

Try these weight loss tips from Dr Prasanna Kerur, ayurvedic consultant at the Ayush Wellness Spa in Jersey to help shed pounds naturally this year

● Start the day with ‘honey water’ using a teaspoonful of good quality honey (like Manuka) to half a pint of still water.
● Eat light with a combination of raw and freshly cooked food that’s easy to digest.
● Stick to regular eating patterns and avoid skipping meals.
● Sleep is vital to keep our biological rhythm and balance; avoid too much or too little.
● Eat wholemeal grains and lentils and avoid processed, sugary food.
● Use healthy herbs and spices like fresh ginger, turmeric, garlic, cumin seeds and black pepper which have properties to reduce bad cholesterol, protect vital organs and trigger body’s metabolism.
● Exercise regularly.
● Fast for a day once a fortnight to allow the bodies systems to have a rest which will help to regularise the metabolism.
● Reduce red meat, pork, shell fish, excess dairy products, excess wheat and alcohol and eat more fish.
● Drink fresh juices like wheat grass, spinach, ginger and carrot with a hint of honey.
● Eat plenty of fresh vegetables in your daily diet but reduce your intake of potatoes, mushrooms and aubergines.
● Take a teaspoonful of flaxseed oil every other day.
● Body brush twice a week to enhance circulation and stimulate weight loss.
● Avoid stress.