Extreme Weight Loss Hypnosis and Meditation: Powerful Brain Training to Burn Fat Fast and Naturally. Stop Cravings, Calorie Blast. Hypnotic Gastric Band for Long-Term Results 9781801183994

Table of contents :
Introduction
CHAPTER 1: The Hidden Power of Your Mind
CHAPTER 2: How Hypnosis Works
CHAPTER 3: Hypnosis and Self Hypnosis
CHAPTER 4: How to Use Hypnosis to Lose Weight Fast
CHAPTER 5: Hypnotherapy for Weight Loss
CHAPTER 6: Emotional Eating
CHAPTER 7: Stop Sugar Cravings Hypnotic Session
CHAPTER 8: Hypnotic Portion Control Session
Tips for Portion Control
CHAPTER 9: How Hypnosis Can Help Control Food Addiction
CHAPTER 10: Hypnotic Gastric Band Session
CHAPTER 11: Weight Loss through Affirmations
The Psychology of Weight Loss
Accomplishing Weight Loss through Affirmations
CHAPTER 12: The Hypnosis of Games
CHAPTER 13: Why Weight Loss Is Often Temporary
Women Are Different from Men
CHAPTER 14: How Hypnosis Clears the Metabolic Programming That Prevents Weight Loss
CHAPTER 15: Practical Hypnosis Exercises
CHAPTER 16: Creating a Good Mental Atmosphere for Effective Hypnosis
CHAPTER 17: Benefits of a Healthy Body
CHAPTER 18: Emotional Vs. Physical Hunger
CHAPTER 19: Avoiding the Attack of Hunger
CHAPTER 20: Change Bad Eating Habits through Hypnosis
Self-Hypnosis for Bad Eating Habits
CHAPTER 21: Motivational Affirmation
CHAPTER 22: Perfect Mind, Perfect Weight
CHAPTER 23: Weight Loss Myths
Conclusion
Introduction
CHAPTER 1: Mindfulness Meditation for Weight Loss
CHAPTER 2: Types of Meditation
Chanting Meditation
Mindfulness Meditation
Focused Meditation
Walking Meditation
CHAPTER 3: How Meditation Can Improve Your Health and Quality of Life
CHAPTER 4: Mini Habits for Great Results
CHAPTER 5: The Key Factor for Fat Burning
Self- Love
Self-Esteem
CHAPTER 6: How to Use the Guided Meditations in This Book
CHAPTER 7: Guided Meditation for Weight Loss
Meditation Exercise: Weight Loss
CHAPTER 8: Guided Meditation for Relaxation
Breathing
Self- reflection
CHAPTER 9: Empowering Daily Affirmations
CHAPTER 10: How to Eat Well and Lose Pounds
Burning Up the Calories
CHAPTER 11: A Step-By-Step Meditation Guide
Step #1: Prepare
Step #2: Settle In
Step #3: Breathe Deeply
Step #4: Tune and Check-In
Step #5: Scan
Step #6: Reflect On the ‘Why’
Step #7: Watch
Step #8: Set It Free
Step #9: Progress
Step #10: Carry It with You
CHAPTER 12: The Pillars of Mindfulness Meditation
CHAPTER 13: Every Day Guided Meditations
10 Minutes Guided Meditation
15 Minute Guided Meditation
20 Minutes Guided Meditation
CHAPTER 14: Tips and Tricks for Weight Loss
CHAPTER 15: Dieting Does Not Change Your Habits
CHAPTER 16: The Key Factor to Burn Fat
How Negative Emotions Affect Weight Loss
CHAPTER 17: Meditating to Heal Your Relationship with Food
Foods to Eat for a Deeper Meditation
CHAPTER 18: How to Rewire Your Subconscious Mind to Lose Weight
CHAPTER 19: Benefits of Mindfulness
CHAPTER 20: Specific Meditations to Lose Weight
Thousand Petal Lotus
Blue Water Technique
CHAPTER 21: The Secret to Getting Rid of Weight Problems
CHAPTER 22: Setting Your Meditation Goals
CHAPTER 23: A Simple Daily Weight Loss Meditation
The Meditation
CHAPTER 24: Guided Meditation for Motivation
Conclusion

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EXTREME WEIGHT LOSS HYPNOSIS AND MEDITATION:

2 Books In 1: Powerful Brain Training to Burn Fat Fast and Naturally. Stop Cravings, Calorie Blast. Hypnotic Gastric Band for Long-Term Results by Jamie Deep

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EXTREME WEIGHT LOSS HYPNOSIS: Table of Contents INTRODUCTION CHAPTER 1: THE HIDDEN POWER OF YOUR MIND CHAPTER 2: HOW HYPNOSIS WORKS CHAPTER 3: HYPNOSIS AND SELF HYPNOSIS CHAPTER 4: HOW TO USE HYPNOSIS TO LOSE WEIGHT FAST CHAPTER 5: HYPNOTHERAPY FOR WEIGHT LOSS CHAPTER 6: EMOTIONAL EATING CHAPTER 7: STOP SUGAR CRAVINGS HYPNOTIC SESSION CHAPTER 8: HYPNOTIC PORTION CONTROL SESSION TIPS FOR PORTION CONTROL CHAPTER 9: HOW HYPNOSIS CAN HELP CONTROL FOOD ADDICTION CHAPTER 10: HYPNOTIC GASTRIC BAND SESSION CHAPTER 11: WEIGHT LOSS THROUGH AFFIRMATIONS THE PSYCHOLOGY OF WEIGHT LOSS ACCOMPLISHING WEIGHT LOSS THROUGH AFFIRMATIONS CHAPTER 12: THE HYPNOSIS OF GAMES CHAPTER 13: WHY WEIGHT LOSS IS OFTEN TEMPORARY WOMEN ARE DIFFERENT FROM MEN CHAPTER 14: HOW HYPNOSIS CLEARS THE METABOLIC PROGRAMMING THAT PREVENTS WEIGHT LOSS CHAPTER 15: PRACTICAL HYPNOSIS EXERCISES CHAPTER 16: CREATING A GOOD MENTAL ATMOSPHERE FOR EFFECTIVE HYPNOSIS

CHAPTER 17: BENEFITS OF A HEALTHY BODY CHAPTER 18: EMOTIONAL VS. PHYSICAL HUNGER CHAPTER 19: AVOIDING THE ATTACK OF HUNGER CHAPTER 20: CHANGE BAD EATING HABITS THROUGH HYPNOSIS SELF-HYPNOSIS FOR BAD EATING HABITS CHAPTER 21: MOTIVATIONAL AFFIRMATION CHAPTER 22: PERFECT MIND, PERFECT WEIGHT CHAPTER 23: WEIGHT LOSS MYTHS CONCLUSION INTRODUCTION CHAPTER 1: MINDFULNESS MEDITATION FOR WEIGHT LOSS CHAPTER 2: TYPES OF MEDITATION CHANTING MEDITATION MINDFULNESS MEDITATION FOCUSED MEDITATION WALKING MEDITATION CHAPTER 3: HOW MEDITATION CAN IMPROVE YOUR HEALTH AND QUALITY OF LIFE CHAPTER 4: MINI HABITS FOR GREAT RESULTS CHAPTER 5: THE KEY FACTOR FOR FAT BURNING SELF- LOVE SELF-ESTEEM CHAPTER 6: HOW TO USE THE GUIDED MEDITATIONS IN THIS BOOK CHAPTER 7: GUIDED MEDITATION FOR WEIGHT LOSS MEDITATION EXERCISE: WEIGHT LOSS CHAPTER 8: GUIDED MEDITATION FOR RELAXATION BREATHING

SELF- REFLECTION CHAPTER 9: EMPOWERING DAILY AFFIRMATIONS CHAPTER 10: HOW TO EAT WELL AND LOSE POUNDS BURNING UP THE CALORIES CHAPTER 11: A STEP-BY-STEP MEDITATION GUIDE STEP #1: PREPARE STEP #2: SETTLE IN STEP #3: BREATHE DEEPLY STEP #4: TUNE AND CHECK-IN STEP #5: SCAN STEP #6: REFLECT ON THE ‘WHY’ STEP #7: WATCH STEP #8: SET IT FREE STEP #9: PROGRESS STEP #10: CARRY IT WITH YOU CHAPTER 12: THE PILLARS OF MINDFULNESS MEDITATION CHAPTER 13: EVERY DAY GUIDED MEDITATIONS 10 MINUTES GUIDED MEDITATION 15 MINUTE GUIDED MEDITATION 20 MINUTES GUIDED MEDITATION CHAPTER 14: TIPS AND TRICKS FOR WEIGHT LOSS CHAPTER 15: DIETING DOES NOT CHANGE YOUR HABITS CHAPTER 16: THE KEY FACTOR TO BURN FAT HOW NEGATIVE EMOTIONS AFFECT WEIGHT LOSS CHAPTER 17: MEDITATING TO HEAL YOUR RELATIONSHIP WITH FOOD FOODS TO EAT FOR A DEEPER MEDITATION CHAPTER 18: HOW TO REWIRE YOUR SUBCONSCIOUS MIND TO LOSE WEIGHT CHAPTER 19: BENEFITS OF MINDFULNESS

CHAPTER 20: SPECIFIC MEDITATIONS TO LOSE WEIGHT THOUSAND PETAL LOTUS BLUE WATER TECHNIQUE CHAPTER 21: THE SECRET TO GETTING RID OF WEIGHT PROBLEMS CHAPTER 22: SETTING YOUR MEDITATION GOALS CHAPTER 23: A SIMPLE DAILY WEIGHT LOSS MEDITATION THE MEDITATION CHAPTER 24: GUIDED MEDITATION FOR MOTIVATION CONCLUSION

EXTREME WEIGHT LOSS HYPNOSIS:

Unlock the Power of Your Subconscious Mind to Burn Fat Fast and Naturally. by Jamie Deep

Introduction

B

eing fit doesn't mean conforming to a predefined beauty pattern or to a number on the scale. Physical fitness corresponds more generally to your well-being, both physical and mental.

There is no ideal weight, but there is YOUR ideal weight. If you are struggling to reach your weight goals or if you get good results that systematically disappear in short time, this book will show you why this happens and an effective way to overcome this problem once and for all. In the following pages you will find out where the cause of failure of diets and exercises is and you will be introduced to a powerful and safe technique to take control of your body and mind: hypnosis. Hypnosis is well-defined as a state of realization that involves increased reflection and thoughtfulness while undergoing a diminished sentience of your environs. Hypnosis works by manipulating the subconscious brain and telling the person specifically that the behavior is incorrect. The hypnotists try to force the person into a trance and then interact with the subconscious brain. Hypnotists try to use hypnosis scripts to let someone leave certain habits by feeding the script to their subconscious brain. Nevertheless, the person under the hypnotic influence must allow the hypnotizer to communicate with his subconscious brain in order for hypnosis to work. Once you establish your goals, the hypnotist will help you calm and enter a state of hypnosis. When you are hypnotized, you answer favorably to suggestions, which will in turn help you achieve your aim. Here’s the news: you can set your weight goals and achieve them through hypnosis even without the help of a hypnotist. Understanding your mind and providing it with the correct instructions you can change your behavior and keep your results for years or even decades. Let’s start your beautiful journey, shall we? Before attempting to apply hypnosis, it is necessary to understand how it works. I'm going to explain the processes involved concisely.

To understand hypnosis, you have to think about the mind as divided into two parts: the conscious mind and the subconscious mind. The conscious mind is what governs all of our current thinking and behavior. When you think about things in an analytical or critical way, you need to use your conscious mind. Consciousness is a part of your mind that knows you are sitting behind a computer and reading a book. Simply put, everything you consciously know about is stored in your consciousness. The subconscious portion of our mind stores most of our memory and it is the part where most of our thoughts take place. (it is believed that our subconscious comprises well over 80% of our consciousness). Any skills that you learn and execute automatically, without the need for conscious thought, are stored in your subconscious. You are likely to remember how difficult it was to read and write when you were a child, or how difficult it was to learn how to drive a motor vehicle for the first time, but with experience, your subconscious learns from the feedback that your consciousness receives. You don’t need to consciously think about the meaning of certain words or letters, because your subconscious automatically associates words with meanings because of your learned behavior. The thing about our subconscious is that we are not aware of the thoughts that are taking place within it. If we were mindful of the feelings, they would no longer be subconscious thoughts, but conscious thoughts. It is part of the reasons people often don't remember being hypnotized. The deeper we fall into hypnosis, the more we dive into our subconscious, the more we forget.

CHAPTER 1:

The Hidden Power of Your Mind our mind plays a critical role in helping you get healthy, get in shape, and stay that way. Your account is so vital that if you can’t get your mind to cooperate with your body, you could be seriously undermining your chances of improving your overall health and wellbeing. Often getting your head in line with your body is dependent on being able to make the most of your internal programming mechanism. In other words, what you tell yourself is vital to achieving anything you want. This self-talk can make, or break, your chances of becoming who you want to be. The conscious mind is in charge of things you engage in consciously. However, the actions you take and every decision you make in life are under the control of the subconscious mind. Your subconscious mind is similar to that attic in your house that stores every little or big thing you have picked up in life, that you have thought you would use far along, or that you have always had. Your subconscious mind stores all the information you have picked up in life and all the memories you have made, even those you would struggle to recall consciously.

Y

The information stored in the subconscious mind includes your fears, wins, strengths, weaknesses, apprehensions, fantasies, perceptions, and everything else you consider pertinent to you. This information creates your internal program, a code of sorts that tells you how to think, act, behave, and make decisions in life. However, not every piece of information stored in your subconscious mind becomes part of your internal code. The type of information you pick and

discard is a result of decisions made by your subconscious mind. Your subconscious mind plays an incredibly important role in your overall functioning, as well as shaping your life a certain way. It selects different pieces of information from your subconscious mind and uses that to create your internal program and communicate with your conscious mind. It selects information based on the personally-decided importance you attach to it based on how much you focus on something, how emotionally engaged you are, how often you focus on something, and based on several other factors. Your subconscious mind also serves as your guidance system by monitoring information received by different senses for various opportunities and dangers. Your conscious mind receives this information so that it can think, act, and behave a particular way. Every time you experience an emotion, get an idea, or recall a memory, it is because your subconscious mind is trying to communicate to your conscious mind. This communication occurs through autosuggestion. While scientists and researchers still don’t fully understand how the subconscious mind functions, we do know that it is capable of controlling and influencing everything we do. For instance, it is likely that you breathe unconsciously now and have a rapid and shallow breathing pattern. However, if you consciously start to control your breath and deepen it, it is your subconscious mind that empowers you with that control. Similarly, if you have a tendency to succumb to your temptations and cannot discipline yourself enough to stick to your goals and actualize them, you will need to become consciously aware of your temptations and distractions, and then learn how to control them. This strength and power come from controlling your subconscious mind. Once you have that ability, you can easily sway yourself away from your temptations and stay on the right track. Your subconscious mind works like a wild monkey, ready to run rampage day in and day out. It can easily bring diverse and random information to the main regions of your brain and can even make itself incredibly busy with your goals to ensure you accomplish them. You need to train this wild monkey to act the way you want by giving it a purpose. Once you establish

that control, you become an invincible and unstoppable person.

CHAPTER 2:

How Hypnosis Works often works in a very enigmatic way. It is indeed one of the most H ypnosis complicated and complex fields studied and attempted to explain by man. Hollywood movies has tried to explain hypnosis to the common man, but fiction and exaggeration made hypnosis look like a magic that can turn a good man into evil depending on what the hypnotist tells him to do.

Hypnosis basically involves relaxing a person and allowing the person to concentrate on nothing else except what the hypnotist wants the person to pay attention to. The ludicrous idea that hypnosis will cause the individual to change fully is not valid, though. A hypnotist can only try his best to change the point of view of a person with respect to other things, but certain behaviors cannot be changed, which includes the basic nature of the individual. About hypnosis, what is important is that it really works in the real world. You can also go into a trance by yourself, when you are in a boring lecture,

even without a hypnotist doing so. Looking outside the window, the brain essentially goes into a trance to watch the bird outside and doesn't listen to a single word that the lecturer is saying. Therefore, it is possible to get hypnosis. Your conscious brain essentially deals with the things that happen in real time, such as listening to the lecturer and the little voice you hear in your head while reading. However, your conscious brain depends enormously upon the subconscious brain. Your subconscious brain is where all the behaviors originate, and in a way the subconscious brain regulates your behavior and your reactions. The repetition of the same act is the mechanism to retain something in the subconscious brain. You will notice it while doing some repetitive work. For instance, you can compose the same sentence for the third time with true focus and you may do the same the following time without even concentrating the piece of writing as your subconscious has stored it. Whenever you communicate with another person, though, you directly interact with their conscious brain and so, if you tell them to leave a bad habit, they won't do it. The explanation is that the subconscious brain considers the habit to be right, as the habit was repeatedly done. When you are using hypnosis, you are in a state of absorption and concentration. You are also in a very relaxed and suggestible state, so you take literally whatever you are told. You will use mental images to convey the meaning of the words that are said. You will have the attention focused on that, and when your mind is in a state of concentration, your subconscious will start handling your cravings. It is a remarkable way to keep yourself under control, and you will be able to lose a few extra pounds while still trying to keep your body in shape. The best way to do it is together with a diet and exercise routine, for it will allow you to get through it better and achieve more results. The effectiveness varies from person to person. If you are looking to help eliminate cravings in your life and live a healthier lifestyle, then this is definitely the right tool for you. It is a way to help you reinforce your exercising plans, and with this, you will be able to have an even better time when it comes to shedding those pounds fast. Hypnosis helps you to teach your mind to think differently about food.

Modify Your Behavior – With hypnosis, you will learn that you can achieve big goals through small steps. Hypnosis will help you take small but safe measures to accomplish your goal instead of making enormous sacrifices for significant results. Positivity –Nobody likes a downer, and your brain is no different. Negativity often impairs weight loss. With the help of hypnotherapy, you will understand that there is no food that you "can't consume." There are just foods that you don't want to eat because they won't help you with your weight loss plan. You are not punishing yourself by avoiding unhealthy foods. You are just exempting from the foods you don’t need for weight loss. Expect Success – hypnosis will help you embrace your success expectations for weight loss. When we expect to succeed, we are more likely to take the right steps to achieve our goal. Weight loss hypnotherapy acts as a motivator on your path to success. Visualize Your Success – Hypnosis helps you picture success to your mind. It helps you to "experience" your results and see how it feels. This is a powerful influencer, as it proves that everything you want to do is not only possible but achievable in the long run. You may be ready to embark on your weight loss journey, but you may not know how to do it. There are basically two choices that you can choose: One-On-One Hypnosis Sessions – This kind of sessions offer a range of benefits. The hypnotherapist will help you identify the unaware psychological obstacles that you have set for yourself. Once you identify your psychological challenges, the hypnotherapist will develop a technique to conquer them. Guided Hypnosis Sessions – this session offers the benefit of mobility. You can start your session whenever you want, and you can use it when you are at home or on vacation. Recorded hypnosis sessions will take a guide through the process and provide valuable instructions along the line.

CHAPTER 3:

Hypnosis and Self Hypnosis is, like hypnosis, an altered state of consciousness that is S elf-hypnosis halfway between waking and sleeping. It is characterized by a decrease in the activity of the functions of our conscious mind and an increased activity of the subconscious functions.

Unlike Ericksonian hypnosis, there is no need to be guided by a therapist to practice self-hypnosis: it can be done without outside help, even if it is advisable to follow a few introductory sessions with a practitioner. We spontaneously enter into self-hypnosis several times a day, in a completely natural and unknowing way: for example, when we perform a

repetitive activity for a certain time, and we escape with our mind (driving on motorway, sporting activity ...). Or when we let go of our attention in the middle of a movie, reading, or other activity that requires continued concentration. Benefits Hypnosis is an effective and accessible means for everyone to get in touch with his subconscious mind. Like hypnosis in the office, it is practiced on a regular basis (it is up to you to define the frequency) having formerly defined a session objective: stop smoking, snacking, reduce stress or anxiety ... Whatever he goal you choose, regular self-hypnosis has many physical and mental health benefits. Indeed, depending on the state of consciousness in which you find yourself, the brain radiates waves on different frequencies: The beta waves, faster, consistent with our normal operation in the standby state. At this frequency, we are intellectually available. The slightly slower alpha waves that we radiate when we are in a state of inner calm, without any intellectual effort. They already correspond to a modified state of consciousness, which can be obtained simply by closing your eyes. The theta waves are characterized by an even greater relaxation and correspond to our REM sleep. Finally, the delta waves (the slowest) are emitted by our brains when we are in a deep sleep. When we are in a hypnotic trance, our brain radiates alpha waves. This cerebral rhythm is notably associated with: reduced anxiety improved sleep disorders reduction in blood pressure and heart rate increased levels of serotonin (a neurotransmitter responsible for regulating mood) By increasing your production of alpha waves through the regular practice of self-hypnosis, you therefore ensure a state of relaxation favorable to better

general health. Basic principles Conscious and subconscious Like hypnosis, the practice of self-hypnosis rests on a particular vision of the subconscious mind. You can see it as a reservoir of learning, skills and creative solutions, from which you can draw to solve all kinds of problems. It is therefore an ally in the context of therapy and the achievement of your goals. Subconscious thinking, which is emotional and symbolic, relates to the right hemisphere of our brain. However, on a daily basis, we connect mainly to our left hemisphere, responsible for the functioning of our conscious mind: this produces an analytical, rational and discursive thought, which has been transmitted to us by education. It tends to obscure the subconscious part, which generates internal conflicts. Restore the balance between left and right brain The practice of hypnosis and self-hypnosis is based on the premise that most of our problems come from poor communication between the left brain and the right brain. Most often, the left brain analyzes and categorizes what we are going through, and we consciously believe that a problem is solved. However, irrational behavior suggests us the opposite: it is because the concern has not been resolved on an emotional and subconscious level. Phobia and OCD (Obsessive-Compulsive Disorder) are typical examples of this operation. Compulsive behaviors, like addictions, also follow this pattern: we rationally know that we should not drink, smoke or overeat, and yet we do. To solve these conflicts, self- hypnosis aims to access the resources of the right brain, by promoting the emission of alpha waves. The various techniques, which are based on metaphors, suggestions, and other nonanalytical methods, bypass the logical functioning of the left brain to address directly to your subconscious mind, which holds the keys to the solution. Self-hypnosis techniques Self-hypnosis involves putting yourself in a trance. There are various techniques for self-hypnotizing: when you start practicing you can try several of them to find the one that works best for you. Here are some examples of

effective trance inductions to practice alone: The sense spiral This technique was developed by Betty Erickson, the wife of the famous psychiatrist and hypnotherapist Milton Erickson. It consists of stimulating all sensory perceptions to provoke a saturation (and therefore a relaxation) of the conscious. First, focus your attention on a specific point at eye level, or slightly above it. (aloud or in thought) 5 sentences that describe your visual experience (“I see…”); then 5 sentences describing your hearing experience (“I hear ...”), then 5 sentences describing your kinesthetic experience (“I feel…”). Then repeat the same sequence, but with 4 sentences, then 3, then 2, then only one per direction. The body scans Also called “body scan”, this method of inducing trance is inspired by yoga and Buddhist meditation. Sitting or lying down, focus your attention successively on different parts of your body, starting from the top of the head to reach the feet. Accompanying this movement, self-relaxation suggestions will allow you to relax each part of the body that you can, to finally reach a state of overall relaxation. The stairs The metaphor of the staircase, whether ascending or descending, is a very effective technique for causing trance. The mind stalls on its upward movement (more lightness) or downward movement (more depth) to enter step by step into a state of deep relaxation. The idea is simply to imagine a staircase, as precisely as possible (material, color, type of staircase, creaking, etc.). After you have defined a number of steps, you can start thinking down the stairs, making more and more intense relaxation suggestions with each step. Breathing Again, this method is inspired by yoga and meditation techniques. Become aware of inspiration and expiration. Gradually, the rhythm of your breathing will decrease, which will allow you to enter quickly and naturally in a trance.

The resource landscape This method is to identify a pleasant place, attached to a pleasant or imagined memory. By thought, eyes closed to facilitate visualization, take a path or a staircase that leads you to this place. Once in this place, the idea is to immerse you in all the elements present: the images, the sounds, the physical sensations, possibly the smells. With training, it will become easier and easier for you to remember or imagine details. Anchorages Anchoring is a very powerful hypnosis technique, which is to associate an external stimulus (visual, auditory or kinesthetic element) with an internal state or a given emotional response. Anchor is often used to counter addictions, for example by associating with the sight of a glass of alcohol, an emotional reaction of disgust. In self-hypnosis, anchors can be used to enter into a trance. For example, you can help yourself with a small object, a gesture, a smell, a sentence or even a piece of music. By using the element of your choice at the start of each session, you will gradually condition yourself. So, you will end up naturally establishing an association between this stimulus and going into a trance. The success of the anchoring method depends mainly on its repetition. Indications There are many indications of self-hypnosis. Before each session, it is good to define a clear session objective. This objective can take the form: of a mental state that you want to reach (inner calm, selfconfidence, letting go, absence of stress and anxiety ...) A harmful behavior or habit from which you want to break away (cigarette addiction, snacking, procrastination…) of fears and other obstacles that you want to go beyond (phobias, fright, shyness ...) of performance you want to enhance (athletic performance, cognitive ability, making public speaking or exam ...)

CHAPTER 4:

How to Use Hypnosis to Lose Weight Fast weight with hypnosis works just like any other change with L osing hypnosis. However, it is important to understand the step by step process so that you know exactly what to expect during your weight loss journey with the support of hypnosis.

There are seven steps involved in weight loss using hypnosis. The first step is when you decide to change; the second step involves your sessions; the third and fourth are your changed mindset and behaviors, the fifth step involves your regressions, the sixth is your management routines, and the seventh is your lasting change. To give you a better idea of what each of these parts of your journey looks like, let’s explore them in greater detail below. In your first step to achieve weight loss with hypnosis, you have decided that you desire a change and that you are willing to try hypnosis as a way to modify your approach to weight loss. At this point, you are aware of the fact that you want to lose weight, and you have been shown the possibility of losing weight through hypnosis. You may find yourself feeling curious, open to trying something new, and a little bit skeptical about Hypnosis.

Is that actually going to work for you? You may also be feeling frustrated, overwhelmed, or even defeated by the lack of success you have seen using other weight loss methods, which may be what lead you to seek out hypnosis in the first place. You should keep an open and curious mind, as this is how you can set yourself up for success when it comes to your actual hypnosis sessions. The second step of the process is the stage where you engage in hypnosis. During your sessions, you will need to maintain an open mind and stay focused on how hypnosis can help you. If you are struggling to stay openminded or are still skeptical about how this might work, you could just giveup absolute confidence and try to be curious about the way hypnosis could help you losing weight. During step three you will experience a changed mindset. You will start feeling far more confident in your ability to lose weight and in your ability to keep the weight off. Initially, doubt may still shadow your mindset. But as you continue to use hypnosis and see your results, you will realize that you can create success with hypnosis. As these pieces of evidence start to show up in your own life, you will find your hypnosis sessions becoming even more powerful and even more successful. At the fourth step, in addition to a changed mindset, your behaviors will start changing. At first, these changes may be small, but you will find that they increase over time until they reach the point where your behaviors reflect exactly the lifestyle you desire. The best part about these changed behaviors is that they will not feel forced, nor will they feel like you have had to encourage yourself to get here: your changed mindset will make these changed behaviors incredibly easy for you to choose. As you continue working on your hypnosis and experiencing your changed mind, you will find that your behavioral changes grow more significant and more effortless every single time. Following your hypnosis exercises and your changed mindset and behaviors, you will arrive at step five, when you may experience a regression. This means that you could begin to engage in your old mindset and behavior once again. Don't worry! This is perfectly fine.

It happens because you have experienced this old mindset and behavioral patterns so many times that they continue to have deep roots in your subconscious mind. The more you practice your hypnosis sessions the more you uproot them and reinforce your new behaviors. The more you practice, the more success you will have in getting rid of these old behaviors and replacing them entirely with new ones. Anytime you experience the beginning of a regression moment, set aside some time to engage in a hypnosis session to help you shift your mindset back into the state that you want and need it to be in. At the sixth step you will have effectively experienced a significant and lasting change thanks to your hypnosis exercises. At this point, you will not need to schedule frequent hypnosis sessions because you will be already experiencing such great changes in your mindset. However, you may still want to do hypnosis sessions consistently to ensure that your mindset remains changed and that you do not revert into old patterns. Sometimes, it can take up to 3-6 months or longer with these consistent management routine hypnosis sessions to maintain your changes and prevent you from experiencing a significant regression in your mindset and behavior. The seventh final step in your hypnosis journey will be the one where you bump into long-lasting changes. At this stage, you will not need to schedule frequent hypnosis sessions any longer. You will no longer find yourself regressing into old behaviors because you have experienced such significant changes already! That said, from time to time, you could need a hypnosis session just to make sure that you will maintain your changes. An unexpected trigger may arise causing you to want to regress your behaviors. These unexpected changes can happen years later than your successful changes, so staying on top of them and relying on your healthy coping method of hypnosis is important as it will prevent you from experiencing a significant regression in life. Using Hypnosis to Encourage Healthy Eating and Discourage Unhealthy Eating As you go through using hypnosis to support you with weight loss, there are a few ways that you are going to do so. One of the ways is, obviously, to focus on weight loss itself. Another way, however, is to focus on topics surrounding weight loss. For example, you can use hypnosis to help you

encourage yourself to eat healthy while also helping discourage yourself from unhealthy eating. Effective hypnosis sessions can help you bust cravings for foods that are going to sabotage your success while also helping you feel more drawn to making choices that are going to help you effectively lose weight. Many people will use hypnosis to change their cravings, improve their metabolism, and even help themselves acquire a taste for eating healthier foods. You may also use this to help encourage you to develop the motivation and energy to prepare healthier foods and eat them so that you are more likely to have these healthier options available for you. If cultivating the motivation for preparing and eating healthy foods has been problematic for you, hypnosis focus can be incredibly helpful. Using Hypnosis to Encourage Healthy Lifestyle Changes In addition to helping you encourage yourself to eat healthier while discouraging yourself from eating unhealthy foods, you can also use hypnosis to help encourage you to make healthy lifestyle changes. This can support you with healthy habits like exercising more frequently or picking up more active hobbies that can support your general well-being. You may also use hypnosis to help you remove hobbies or experiences from your life that may encourage unhealthy dietary habits in the first place. For example, if you tend to binge eating when you are stressed out, you might use hypnosis to help you navigate stress more effectively so that you are less likely to binge eat when you are feeling stressed out. You can use hypnosis to change virtually any area of your life that motivates you to eat unhealthily or otherwise neglect self-care to the point where you are sabotaging yourself from healthy weight loss. It truly is an incredibly versatile practice that you can rely on that will help you with weight loss, as well as help you with creating a healthier lifestyle in general. With hypnosis, there are countless ways that you can improve the quality of your life, making it greatly helpful practice for you to rely on.

CHAPTER 5:

Hypnotherapy for Weight Loss ypnotherapy is the use of hypnosis as a type of psychotherapy. It is a technique to help patients or subjects through upsetting issues tormenting them, particularly when different strategies for self-control are not effective. Authorized clinicians and doctors may play out hypnotherapy on willing patients to assist them with treating post-traumatic stress, emotiona betting, sleep issue, eating issues, tension, and melancholy.

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Hypnotherapy is also effective to quit smoking and to lose weight. The procedure of hypnotherapy has been seen in a wide range of structures in present-day history. Every one of them has had shifting degrees of achievement A portion of the structures that can be used include: •Cognitive-conduct hypnotherapy—this is a blend of clinical hypnosis alongside various components of Cognitive-Behavioral Therapy. •Hypnoanalysis—this is otherwise called age relapse hypnotherapy. •Hypnosis to help with managing fears and fears. •Erickson Ian hypnotherapy.

•Hypnotherapy to help with addictions. •Hypnotherapy to help with propensity control. •Hypnotherapy to help with torment the board in the individuals who experience the ill effects of perpetual torment. •Hypnotherapy to aid the mental treatment the patient is as of now managing. •Hypnotherapy to help with unwinding. •Hypnotherapy to help with skin infections. •Hypnotherapy to help with calming patients who are restless about experiencing surgery. •Hypnotherapy to help with the exhibition of competitors before an opposition. Hypnotherapy to help with weight loss. In the hypnotic condition, your mind is significantly more responsive to suggestion. Studies have shown some fascinating changes that occur in your head during spirituality, which lets you understand without thinking critically about the information you are receiving. To put it differently, you are detached from your conscious mind. Therefore, when you receive hypnotic instructions, the fundamental conscious mind doesn't step into question precisely what you are hearing. And basically, this is how hypnosis can help you break down the barriers that prevent you from losing weight. Always keep in mind that repetition is vital for success. That is why a lot of hypnotherapists provide you home using self-hypnosis records following a first trip. The barriers in your mind are substantial. Only through repeated purpose you can untangle and reframe these convictions. Hypnosis can help you learn how to manage your cravings efficiently. Expectation requests details. When you expect success, you are more inclined to consider the steps needed to achieve that success. Weight loss hypnosis can plant the seed of success in your mind, and it is a compelling subconscious incentive to maintain your results. Slimming down is so frequently despised by negativity. You will see foods that you "can't" eat. Spicy foods are "murdering" you. Hypnotherapy empowers you to reframe these thoughts using at a more favorable light -you aren't depriving yourself; you are shedding what you don't need!

Big goals can be reached step by step. Hypnotherapy empowers you to make minor alterations that feed into major targets. Suppose you are rewarding yourself with very salty foods; with hypnosis you can concentrate on choosing a much suitable and healthy reward.

CHAPTER 6:

Emotional Eating motional eating usually involves choosing to eat mainly unhealthy foods, or large quantities of it, in order to feel less lonely or happier, or having more control over your life. Emotional eating is also called “comfort eating” and is often driven by your stresses, insecurities, fears, and anxieties. After a while, it becomes a habit and the way you live your life. When you feel sad, you reach for a chocolate bar. When you feel lonely, you overeat. Negative feelings can then become triggers that lead to binging or unhealthy eating, without even thinking about it. You simply do it on autopilot.

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Experts claim that 75% of overeating might have an emotional component. Most people don't even know that unhealthy food is pick-me-up stuff. Nevertheless, if this form of eating is normal, you may be setting up for unhealthy effects like weight gain. Emotional eating appears to induce feelings of remorse or regret, leading to more consumption. It happens if you eat to soothe wounded feelings or a stressful situation. It can occur after a

hard day at work, a fight with a loved one, or when the kids run around the house crying. You need to understand a few basic things. Firstly, stopping emotional eating cannot be done in a single day just because you suddenly say you will stop eating that way. The problem is deep-rooted and will require some effort, but it is not impossible. It won’t be a single step towards a healthier you but an entire process that this manuscript will help you with. As you go step by step, you will slowly be able to stop eating unless you are truly hungry, and you will learn how to deal with your emotions in a healthier way. You need to start by identifying what triggers you to start eating when you are not even hungry. Think about the last few times you had sudden cravings or binged on food. Write these instances down on a list. Seeing it written down can be quite revealing and can help you see the pattern of ignoring problems about eating and to combat them. There can be many different reasons for emotional eating. To deal with your emotional eating, you must identify what triggers it. What kinds of situations, people, or feelings make you want to eat your comfort foods? Do you eat when you feel sad to drown your sorrows? Or do you eat when you want to celebrate an event? Does the presence of a particular person make you want to indulge in food to feel better? Everyone has different triggers, so don’t shrug off a reason just because it seems normal to you. Some people are triggered when they are stressed about work. You might be emotionally eating when you have to do something you didn’t want to. You might compulsively eat every time you see food or pass by a food stall. Maybe you eat every time you think of or hear about a particular food, or you feel obligated to eat just because you know it is lunch or dinnertime and can’t skip it even if you are not hungry. You might just keep eating whenever you are bored and have nothing to do. All of these and many more could be triggers for your unhealthy emotional eating habits. Until you identify them, you cannot start to overcome the habit. Know it is happening. Tell yourself many times during the day how you feel to alleviate pain. Recognize uncomfortable emotions or tension.

Find a way to transmit the feelings efficiently. Holding negative or detrimental feelings may lead to a later binge. Stopping during the day to determine your feelings can also help you stop eating unhealthy foods. Prevent causes. Think back to the last emotional eating moment. What happened just before you ate? Remember not being hungry and eating anyway? Should you still eat after a difficult business meeting or discussion with a colleague? Identifying and preventing emotional-eating activities can help reduce potential incidents. Try doing something else when craving happens. By monitoring your emotional state during the day, you will be aware of when emotional eating will occur and seek solutions to it. If eating fattening foods makes you feel confident and relaxed, build a list of other habits contributing to the same feelings. Exercise is an important way to promote positive feelings. Other suggestions like hot baths, reading a good book, or watching your favorite movie. Place the activity list on your refrigerator to remind you of possible suggestions should a weakness occur. Journaling is another way to avoid emotional eating. Tracking all day long feelings, anxieties, fears and emotions will help you recognize causes. While keeping a list for a few days, look back for specific feelings that made you eat emotionally. Recurring things like job stress that requires action to alleviate tension, or situations that make you feel stressed. Another way to prevent emotional eating is to cut your servings in half. If you have had a busy day and then you have a meal, place half-sized portions on your plate and assess how you feel after you have eaten. If you are still hungry, you might eat more, but if you are feeling depressed and looking for warmth, take a moment to consider your motives. Assessing your appetite and emotional state will avoid over-eating. Remove comfort foods like white bread and processed sugars. Such foods actually mask unpleasant emotions and cannot satisfy you until the meal is finished. Eventually, if you feed mentally, forgive yourself. When you keep thinking negatively about yourself, you are just inviting more tension and the opportunity to eat emotionally.

Weak eating habits take years to develop and are uncorrectable overnight. Act towards small goals and enjoy something other than food when you celebrate. When I think of comfort food, it produces wonderful delicious pictures of mac n' cheese, lasagna, chocolate cake and ice cream sodas. Many people also turn to these homey, childhood memories when, during a difficult or stressful period, they crave familiar taste. Meeting true hunger doesn't make you feel bad. Emotional eaters often prefer to eat until feeling full. When you are hungry, you are possibly pleased with a range of foods. Many emotional eaters unexpectedly find themselves craving things like chocolate, cookies, salty chips, and will not be happy until they eat it. Most people go for years before realizing emotional eating's harmful trend. They also pursue a number of weight loss programs without success because all the world's diets won't sever an emotional link with food. If this sounds like you, don’t worry you can change your actions and stop gaining weight. The best way to avoid emotional eating is to acknowledge real hunger. Most people fear hunger, but stomach rumbling is not the world's end. You are unlikely to die of starvation if you let yourself go. Consider this: eat until you are bloated until you are about three-quarters full. You should be content but relaxed. Then don't feed yourself again until you feel hungry (generally, 4-5 hours). This exercise lets you understand your own hunger feeling. Emotional eaters prefer to eat so much they can't recall how hunger feels. To get to the heart of emotional eating, keep a two-week diet diary. Not only you will record every bite you put in your mouth, but you will record why you eat and how you feel before and after every meal. For example, "I ate a turkey sandwich on whole wheat bread because it was my lunch break and I felt hungry. I felt half full afterwards, so I ate an apple and felt relaxed and happy." When things don't go so well, it is best to write it in your food log. For example, "I ate a Snickers bar at 3:30. I was still full of lunch, but I was anxious because tomorrow's sales report is due, and I have to work late." Look back after two weeks and notice some trends. Maybe you like to eat

sweets in the afternoon as all workday tension starts to build up. You can find you are most insecure late at night after the kids go to bed. If you know the emotional eating issues, you can formulate strategies to make them under control. If you gained weight for emotional eating, don't be too hard on yourself. Tackle the unpleasant feelings and circumstances when you first switched to food. Holding the food log and listening to the hunger signals is a great help for people battling this problem. By making hunger-based food decisions, not feelings, you are likely to lose weight naturally. This would lead to daily healthy eating choices. Remember to recover from emotional eating and hit a healthy, happy weight.

Habits and Practices, You Can Use to Overcome Emotional Eating to Lose Weight Practice Healthy Lifestyle Habits You will handle life's shortcomings better when you are physically strong, happy, and well-rested. However, if you are exhausted, any stressful situation you encounter will trigger the craving for food. In this regard, you need to make physical exercise part of your daily routine. You also need to have enough time to sleep to feel rested. Moreover, engage yourself in social activities with others. Create time for outings with family or close friends. Practice Mindfulness by Eating Slowly When you eat to satisfy your feelings rather than your stomach, you tend to eat so fast and mindlessly that you fail to savor the taste or texture of your food. However, when you slow down and take a moment to savor each bite, you will be less likely to indulge in overeating. Slowing down also helps you enjoy your food better. Accept All Your Feelings Emotional eating is often triggered by feelings of helplessness over your emotions. You lack the courage to handle your feelings head-on, so you seek refuge in food. However, you need to be mindful of your feelings. Learn to overcome your emotions by accepting them. Once you do this, you regain the courage to handle any feelings that triggers your emotional eating. Take a Moment Before Giving in to Your Cravings

Typically, emotional eating is sudden and mindless. It takes you by surprise, and often you may feel powerless in stopping the urge to eat. However, you can control the sudden urges to reach for food if you take a moment of 5 minutes before you give in. This allows you a moment to reconsider your decisions and eventually get the craving out of your mind. Find Other Alternative Solutions to Your Emotion Actively look for other solutions to address your feelings other than eating. For example, whenever you feel lonely, instead of eating, reach out for your phone and call that person who always puts a smile on your face. Look for good alternatives to food that you can rely on to feel emotionally fulfilled. If you feel anxious, learn to do exercises.

CHAPTER 7:

Stop Sugar Cravings Hypnotic Session secret to preventing cravings from T hetemptations from your home and office.

taking over, is to remove

What is it that has you by the throat? Is it the smell of fresh baked goods, icecream, chocolate, donuts or crisps and cookies? Take the foods that you love most to binge on and remove them all from your home and office. Clear out your fridge, clean out the cupboards and re-stock with healthy alternatives. Removing temptations from your reach is easier than resisting them. Replace your favorite food, or snack with a healthier alternative. Here are some suggestions: Sugar can be replaced with honey. If feeling like something sweet rather eat a fruit or two, instead of sweets. Chocolates can be replaced with nuts, or healthy cereal. Salty snacks, such as crisps can be replaced by a handful of salted peanuts. Fried and oily foods can be replaced by a variety of cheeses, tuna on a cracker, or even some boiled eggs with spice. Find healthy alternatives to your temptations and nip them in the butt. Don’t keep any unhealthy snacks at your home or the office. Cravings are one of the problems experienced by people that have binge eating disorder. Stock your fridge, and cupboards with an assortment of healthy foods. This way when watching a movie or reading a book in bed, and you have a craving for cake or crisps, you may alternatively just eat an apple, or have a fruit smoothie, as it is easier accessible. Most people will not go through the distress of getting garbed, and going to the shop to buy other foods, if they have something available. Here you are a simple self-hypnotic exercise to overcome cravings.

You are taking the first positive steps towards beating those cravings right now. But before we can begin, make sure that you are sitting comfortably. Give yourself a moment to get nice and comfortable in a chair. Keep your eyes open at this point. You will be closing them on but only when we will be getting deeper into the hypnosis. Now take in a deep, refreshing breath. Hold the air inside for a couple of seconds so then those feelings of safety and security can move through your body. Now, as you breathe out, imagine that the air leaving your body is carrying away any feelings of tension or impatience. Imagining that your exhalation is helping to carry those feelings away, you are helping your mind feel more comfortable powering down and taking this time for yourself. Do this more times and then just breathe normally. Turn your attention to your body. Find the areas where you feel completely comfortable and relaxed. Really focus your mind on those areas of your body. Now imagine that you have mentally taken hold of those feelings, like you have gently scooped them up in your arms. Now imagine that you are releasing that feeling across your body. Notice how it is starting to spread so then you feel completely relaxed from head to toe. Feel the lines on your forehead relaxing. The skin on the top of your head is relaxing. Feel that sensation moving down your face. Around your cheeks and your mouth. Around your eyes. As your eyes start to relax, you can gently allow your lids to close. Just shut the rest of the world out now.

All you need to focus on is your body becoming more comfortable. Becoming more relaxed. Feel how your jaw is starting to loosen slightly. Maybe your mouth even drops open a little. Your entire head is just completely relaxed. And now those calming sensations are just moving further through your body. Over your shoulders. Just allow them to drop so they’re nice and loose. Feel how your arms are becoming heavier. All the little muscles in your hands and your wrists gently relaxing. All the tension just floating away. And now further down into your chest. Notice how the rhythm of your heart is slowing as your whole body becomes more peaceful. Notice the rise and fall of your ribs as you naturally breathe in and out. The muscles and bones rising on the in breath and then lowering and gently releasing on the out breath. Now move down to your stomach. Feel it rise and fall with the breath. The muscles tighten as the air enters the body. And then relaxing as the air leaves. otice how relaxing this natural sensation feels. Just the air flowing through you. Natural and life preserving. A wonderful feeling. Moving down further now to your hips. Feel them loosen and sink a little deeper into the chair. Now down to your pelvis and your thighs.

Feel the muscles becoming heavy as they sink deeper and deeper into the chair with each passing moment. Fully experiencing the feeling of total comfort and relaxation. Feel the tension leaving your knees as they start to relax. And now further down to your calves as they start to feel warm and comfortable. And further down still now to your feet. otice how comfortable they feel resting on the floor. ow they are rooted to the earth. Almost like calming energy is being passed into your body from the ground. Take in the feeling of relaxation all the way through you. If you notice any tension or discomfort you may have missed that’s okay. Simply imagine that the air you are breathing in is travelling to those tense areas. And then the air is carrying that tension out of your body as you breathe out. Notice how by imagining this in your mind, the tension is slowly starting to leave your body. You are now totally free to feel completely relaxed. We will now start to count down from ten to one. And when we hit one, you will fall into a deep state of perfect relaxation. A state where you will be able to take in everything that I am telling you as it enters your subconscious mind. Remember, you are completely safe and secure in this hypnosis. Now is a great time to feel relaxed and completely at peace. Ten. Sinking deeper into your seat now. ine. Breathing becoming more shallow and deeper. Eight. All your muscles becoming loose and heavy. Seven. Six. Five. A wonderful feeling of comfort washing over you. Four. Feeling heavier now. Three. You feel so warm and secure.

Two. A feeling of safety and securing gently washing over you. One. Completely relaxed now. Your entire body and your mind completely free of tension or intrusive thoughts. Just completely relaxed. Now that you are relaxed, you can start thinking about why you have taken this hypnosis session. You want to beat your sugar cravings. Having an addiction or a regular crave for sugar is completely normal. Many people have these cravings, quite often without even directly knowing that it is linked to sugar. The worthy update is that it is very easy to beat. Whenever you have a craving for sugar, you will eat a fruit that has a high natural sugar level, such as an apple. This will help you keep those cravings at bay. And if you have sugar in your tea or coffee, you will use the natural and healthy honey instead, to keep your drinks sweet. As you watch this happening, you feel a positive feeling washing over you. eing able to turn your back on sugar like this is making you feel good. You feel strong and confident. You feel like you have good willpower and that you would be able to resist having a sugary drink or a snack in the future. Say to yourself, I can beat my cravings. I do not want to have any sugary drinks or snacks. I have complete control over what I put in my body and I only want to consume things that are good for me. know that if I resist it that I will be able to beat it. Having a positive mindset about my cravings is all I need to beat them. I know that I am strong enough to resist. You know that you can beat your cravings. The power to beat them is within you. All you have to do is unlock the confidence and the strong will deep inside you in order to do it.

I believe you can do it. Do not let sugar cravings derail this journey for you. Now, start to imagine that a warm energy is coming through the ground. As it comes through the ground, it will enter into your body through your feet, it will spread through your body, giving you confidence and a new strong will to hold off your sugar cravings. Once I reach number one, you will open your eyes and fully embrace this new feeling of mental toughness and positive mental attitude. Five. Feel the energy coming through your feet up into your legs now. A feeling of confidence and strength. You know that you can beat your cravings as long as you put your mind to it. Four. The energy now moving up into your pelvis and your hips and stomach. It’s a warm soothing energy that is starting to swirl around you. With each number, you feel more comfortable with your cravings. More confident that you will have full control over them from now on. Three. The energy moves up again to your chest. Feel it fill your heart with a wonderful feeling. You feel so happy that you have been able to take this positive step towards beating your cravings for good. Two. The energy now flows through into your arms and your hands. Wiggle your fingers a little as you feel the energy swirling around you. Tell yourself, from now on I will not be a slave to my cravings. From now on my cravings will do what I tell them to do. One. Feel the energy reach your head. It swirls around until it reaches your brain. And as you picture the energy lighting up your brain, you open your eyes. Smile as you take in a nice, deep, refreshing breath; slowly breathe out now as you begin the following step of your weight loss journey, knowing that you are now more confident than ever that you can beat those sugar cravings for good.

CHAPTER 8:

Hypnotic Portion Control Session the size of food portions can seem tedious, but the attempts to M easuring lose weight are invaluable. However, when you know how to calculate servings, you might realize that you had to correct the serving size two or three times before beginning a weight loss program. Food habits and portion size are the secrets to weight control. If your eating habits are bad, your kids have a good chance of eating like that too. In preparation for this task, bear in mind that the central component of food portion control is a serving size. 1. Visual Serving Sizes Visually become aware of how much a serving size includes food portion control starts by visually becoming aware of what constitutes a serving size. A deck of cards, for example, can represent a meat serving, whereas a tennis ball can represent a fruit serving. Once you become aware of the visual aids of these serving sizes, you will then be able to make quick judgments as to how much to eat. 2. Save Large Portions Learn how to save extra portions for later Most food servings in restaurants are larger than the normal serving. That being the case, you can expect to order a doggie bag or a tub to take home beforehand. This is also the case when you are ordering in. To avoid overeating, place the food on a plate instead of eating it from the container in which it arrived. The best part about that is that you will later enjoy the rest of it. 3. Your Serving Size Decide what a serving size is for you-A serving for a 200-pound athletic man will be quite different from a small woman, so make sure you take that into account before you eat. When it comes to food portion control, remember, it

is not a one-size-fits-all proposition. In addition, increasing or decreasing the visual aids of daily serving sizes is the best way to determine your personal portion size. A deck of cards, for example, represents about 4-ounce meat serving size. Using the deck of cards as a visual aid, if you need more than that, to make a change to get the correct serving size. 4. Say No to Seconds Saying no to seconds-We live in a society that finds more to be better. If it comes to food, this is not the case. Learn to say no to seconds to control how much you eat. At first, it may not be easy, but once it is part of your mentality, saying no to more support will gradually become commonplace. 5. Divvy up the Servings Divvy up servings before you eat-usually chips, cookies, and the like come in big bags or boxes. Place a serving size in a bowl or tiny plate, and then put away the rest. This way, it is much easier to control how much you eat, rather than relying on self-control to stop your hand from reaching back into the bag.

Tips for Portion Control Portion sizes have greatly increased both inside and outside the house. Adults and kids feed their way through obesity. Distortion of the portion is normal and generalized. Restaurants and fast-food joints are not the only locations where big portions are served. At home, we even represent bigger portions of ourselves. To make matters worse, most of us underestimate our calorie intake. Shape imbalance may be one of the causes of health issues linked to your expanding waistline and/or obesity. If you suffer from portion distortion, here are 5 ways of regulating portion and holding your calorie intake in check. 1. The consciousness of portion sizes. Be mindful of how much you eat, and what a balanced portion is. If you are dining in restaurants serving big meals, break the food out, and you will consume a slice that's better for you and take away the rest to eat later. Otherwise, whether he or she does not like sharing, share the meals with someone who is dining with you.

2. Eat slowly. Most of us hurry to complete our meals. You are likely to have over-eaten by the time you are not hungry anymore. Let the eating and chewing your food gradually become a habit. This gives time to remember when your brain and stomach is full. 3. Eat more low-calorie foods. The illusion will work in your favor if you eat large quantities of low-calorie fruits and vegetables. They're fiber-high and fill you up. You reduce the amount of high-calorie foods eaten by eating lowcalorie fruits and vegetables before the main meal. They make good safe, and satiating snacks too. 4. Smaller plate. People tend to eat more when they are being served more food. If you have got a big plate, you are probably going to fill it up and stuff it with more food than you can. If dining at a party or at home, using smaller plaques like dessert plates. A smaller plate means a smaller amount, which stops you from eating mindlessly. 5. Nutrition label: don't be fooled by the calories mentioned on food labels per serving. The serving size is not uniform. Thus, marketers manipulate this loophole by setting serving sizes to trick you into thinking that there are fewer calories as total calories Exercise: This is a moment to take care of yourself. Find a comfortable chair and take in a deep breath. With every breath you take warm feelings of safety and security move through your body. Inhale… old the air inside for a couple of seconds… Exhale… The air leaving your body is carrying away any feelings of tension or impatience. hale… Again, hold the air inside for a couple of seconds… Exhale… One more time…

Inhale… Hold the air inside for a couple of seconds… Exhale… Now you can breath normally. Turn your attention to your body. Find the areas where you feel completely comfortable and relaxed. Really focus your mind on those areas of your body. Imagine that you have mentally taken hold of those feelings, like you have gently scooped them up in your arms. Imagine that you are releasing that feeling across your body. Notice how it is starting to spread so then you feel completely relaxed from head to toe. Take in the feeling of relaxation all the way through you. If you notice any tension or discomfort you may have missed that’s okay. Simply imagine that the air you are breathing in is travelling to those tense areas. And then the air is carrying that tension out of your body as you breathe out. The tension is slowly starting to leave your body. You are now totally free to feel completely relaxed. We will now start to count down from ten to one. And when we hit one, you will fall into a deep state of perfect relaxation. A state where you will be able to take in everything that I am telling you as it enters your subconscious mind. Remember, you are completely safe and secure in this hypnosis. Now is a great time to feel relaxed and completely at peace. Ten. Sinking deeper into your seat now. Nine. Breathing becoming more shallow and deeper. Eight. All your muscles becoming loose and heavy. Seven. Six. Five. A wonderful feeling of comfort washing over you. Four. Feeling heavier now.

Three. You feel so warm and secure. Two. A feeling of safety and securing gently washing over you. One. Completely relaxed now. Your entire body and your mind completely free of tension or intrusive thoughts. Just completely relaxed. Now that you are relaxed, you can start thinking about why you have taken this hypnosis session. You want to take care of your body by eating what is required to make you live healthy. Your wonderful body is like a perfect machine that needs fuel to work. You decide to fuel your body with the finest food. You know exactly how much food you require to make your body work. You will not eat more than it is necessary. You just know the quantity of food that is right for you. e a moment to think about how you feel when you eat more than necessary. You feel uncomfortable, heavy, slow. You may experience stomach pain. ou feel no energy, you are very tired. Right now your subconscious mind is visualizing the awful impact of overeating on your body and on your mind. You don’t deserve to feel so bad. You deserve to feel energetic, strong, happy. Your body deserves to be fueled with the most high-quality foods in the appropriate quantity. From now on you will be aware of the quality of food you put into your body. You will choose to eat nutritious vegetables, fruits, meat and fish because they are so good for your health. Putting your food in a small plate is the right choice to control the portions. You will be satisfied with the small quantity of food your body needs. You will enjoy your meals by chewing slowly and tasting every food. You know when the portion is too big for your needs and you will stop eating

when it is enough. If the portion is too big for you, you will save the exceeding food for later. Enjoy the feeling of satiety and be grateful for your decision to treat your body well. Every meal you eat is a great opportunity to move towards you perfect body shape. You will take advantage of every opportunity to reach your weight goals eating wise portions of food. Your internal gage knows when the food is enough for you and when you have to stop.

CHAPTER 9:

How Hypnosis Can Help Control Food Addiction

he national holidays begin and with it the temptations of tasty choripanes, roasts, empanadas, earthquakes and a host of other foods, a situation that becomes a real challenge for those who suffer from problems to control their weight and eating disorders. A few days before the national holidays begin, there are several who are already preparing to enjoy a weekend of celebrations, a situation that becomes a real challenge for those who have problems controlling their weight. Empanadas, choripanes, anticuchos and earthquakes are the temptations and true enemies of those who suffer from eating disorders or a true food addiction.

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However, the good news is that, like other uncontrollable desires, appetite can also be controlled through psychological therapies or hypnotherapies with great effectiveness, which would help you, enjoy an 18 with no excesses. Hypnosis points out, eating disorders or the inability to control food consumption have various causes. “Some factors that could contribute to these eating disorders are low self-esteem, lack of control of life, depression, anxiety, anger, loneliness, and personal psychological factors. There are others that are more interpersonal and that can help people to lose control of their diet at a subconscious level, such as family problems, difficulty expressing their feelings and with hypnosis you can go to the source of the problem, in this case of food ” Eat portions in smaller plates and have measures to eat, for example, half of the bread, half of the vegetables, of soups, either at home or in a restaurant. Fad diets usually cause rebound, therefore it is recommended to eat 4 times a day and only when you are hungry, this can work through hypnosis. Through hypnosis you can visualize and consume food more slowly. Be clear that in the national holidays the food does not end”, advised the professional. Regarding treatment with hypnosis to maintain a nutritional balance, the expert explained that “it consists of two stages. First, educate the patient; explain what it is and what the scope of hypnotic therapy are. Second, explain that there is a job on their part. As for weight control, it has to do with generating the patient a cognitive modification of their brain through hypnosis that allows them to visualize differently in physical and psychological terms and also change the eating habit in terms of the amount of food eaten. For this, we work with reinforcements, which is where the patient takes an audio recorded by the Center for Clinical Hypnosis where there are 3 levels and thus gradually move towards a new vision regarding what it is and what we eat”. Unlike other methods, the specialist stressed that “does not generate rebound effect, it is so powerful when people do the work they decide to do what they are taught, such as generating behavioral change, hypnotic work with reinforcement at home, that It is a natural way to understand again what food

is. The rebound effect is generated in other instances. With hypnosis, a profound change is generated in the person's behavior and perception of what they really eat for.” it is difficult not to gain weight is this holiday season, since “at least on average we gain four kilos, depending on the holidays”. Anyway, he gave some tips that can help not to overdo the diet and control weight, for example, “drink with sugar change it for one without sugar, do not use dressings such as mayonnaise or others, consume roast but with salads and not with potatoes or rice, ideally green salads that have fewer calories, or one day eat empanadas and another day roasted. The important thing is not to mix everything on the same day, and avoid canned fruit, if you are going to drink alcohol, try it with a light or zero drink, and thus decrease the caloric intake. How to Stop Overeating Overeating is a disorder characterized by a compulsive diet that prevents people from losing control and being unable to stop eating. Extreme episodes last 30 minutes or work intermittently throughout the day. An excess dining room will eat without stopping or paying attention to what you eat, even if you are already bored. Overeating can make you feel sick, guilty, and out of control. If you want to know how to stop overeating, follow these steps: Maintaining Mental Strength Stress managing stress is the most frequent cause of overeating. Regardless of whether you are aware or not, the chance is to make a fuss because you are worried about other aspects of your life, such as work, personal relationships, and the health of loved ones. The easiest way to reduce compulsive intake is to manage life stress. This is a solution that cannot be achieved with a tip bag that can help with stressful situations. Think about: are there some factors that are stressing your life? How can these factors be minimized? For example, if you are living with an unbearable roommate that is one of the main causes of stress in your life. Activities such as yoga, meditation, long walks, listening to jazz and classical

music can be enjoyed comfortably. Connect Your Mind and Body over Time You can get more out of your feelings by writing a diary that lets you write what you have come up with, talk about your desires, and look back after an overwhelming episode. Taking a little time a day to think about your actions and feelings can have a huge impact on how you approach your life. Be honest with yourself. Write how you feel about every aspect of life and your relationship with food. You can surprise yourself too. You can keep a record of the food you eat unless you are obsessed with every little thing you eat. Sometimes you can escape temptation if you know that you have to write everything you eat. Take Time to Listen to the Body and Connect the Mind and Body If you know what your body really is telling you, it will be easier for you to understand what will bring you to your anger and manage your diet. Listen to your body throughout the day and give it time to have a better idea about what it really needs or wants. Follow the 10-minute rule before eating a snack. If you have a desire, do not grant yourself immediately, wait 10 minutes and look back at what is actually happening. Ask yourself whether you are hungry or craving. If you are hungry, you have to eat something before your desire grows. If you have a strong desire but are tired, you must find a way to deal with that feeling. For example, take a walk or do something else to distract from your desires. Ask yourself whether you are eating just because you are bored. Are you looking in the fridge just because you are looking for something? In that event, find a way to keep yourself lively by drinking a glass of water. Please have fun from time to time. If you have the all-purpose desire to eat peanut butter, eat a spoonful of butter with a banana. This will allow you to reach the breakpoint after 5 days and not eat the entire peanut butter jar. Maintain healthy habits Eat healthy meals three times a day. This is the easiest way to avoid overeating. If you haven't eaten for half a day, you will enjoy the fuss. The important thing is to find a way to eat the healthy food

you like. So instead of eating what you really want, you feel that you are fulfilling your duty through a dull and tasteless meal, your meal should be nutritious and delicious. The method is as follows. Always eat in the kitchen or another designated location. Do not eat even in front of a TV or computer or even when you are on the phone. There is less opportunity to enjoy without concentrating on what you eat. Eat at least 2025 minutes with each meal. There is a gap between the moment your body is really full and the moment you feel full, so if you bite a bit more time, you will be more aware of how much you eat. Each meal needs a beginning and an end. Do not bob for 20 minutes while you cook dinner. Also, do not eat snacks while making healthy snacks. You need to eat three types of food, but you should avoid snacking between meals, avoiding healthy options such as fruits, nuts, and vegetables. Eat meals and snacks in small dishes using small forks and spoons. Small dishes and bowls make you feel as if you are eating more food, and small forks and spoons give you more time to digest the food. Managing Social Meals When eating out, it is natural to increase the tendency to release because you feel less controlled than the environment and normal diet options. However, being outside should not be an excuse to enjoy overeating. You must also find ways to avoid them, even if you are in a social environment or surrounded by delicious food. The method is as follows. Snack before departure. By eating half of the fruit and soup, you can reduce your appetite when surrounded by food. If you are in an area with unlimited snacks, close your hands. Hold a cup or a small plate of vegetables to avoid eating other foods. If you are in a restaurant, check the menu for healthier options. Try not to be unbiased by your contacts. Also, if you have a big problem with bread consumption, learn to say “Don't add bread” or smoke peppermint candy until you have a meal.

Avoid Temptation Another way to avoid overeating is to stay away that can lead to committing them. Taking steps to avoid overeating when you leave home has a significant impact on how you handle the high-risk situation and creating a plan to avoid it. This is what you should do: Try to spend more time on social activities that do not eat food. Take a walk or walk with friends or meet friends at a bar that you know is not serving meals. If you are going to a household party that you know will be full of delicious food and desserts, choose a low calorie or healthy option.

Try to escape from unhealthy food when you are at a party. Modify the routine as needed. Eliminate or save a little bit of unhealthy food at home. I don't want to remove all unhealthy snacks from home and go to the stores they sell at midnight.

CHAPTER 10:

Hypnotic Gastric Band Session he goal of a gastric band is to restrict the amount of food that a person can consume physically so that they feel relaxed after consuming very little to encourage weight loss. It is a last resort for most people who have this procedure after attempting other weight loss methods. Like any surgery, it comes with risks to suit a gastric band.

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Instead, gastric band hypnosis can literally be used to help people get weight loss without complications associated with surgery. Gastric band hypnosis a two-way approach is used by many hypnotherapists.

Here you are a Gastric band self-hypnotic exercise: Begin to focus and follow your breathing. Take a deep breath in… and exhale while releasing that you are starting to relax now. And again, take another deep breath in, hold it for a one second, and let go, as you notice how every time you exhale like this you instantly start feeling at ease. Inhale… Exhale… Inhale… Exhale…

Silently follow your breath with your awareness and observe mindfully air going inside and filing your lungs until that point it starts to slowly go out through your nose or mouth. Decide to double your relaxation next time air starts going out by exhaling slower than usual and listen to that sound of exhalation as you let go of all worries, concerns, negative emotions. Prompting yourself that this is your time, and that you are here because you want to relax, let go, unwind, forget all worries, and naturally become more mindful while eating. Not only now, and not only here, but also everywhere and each new day. To become completely relaxed I would like you to imagine that you are taking a nice warm shower. Clear stream of warm water is gently sliding from the top of your head, and you are allowing that warm clear water to wash away all worries, concerns, and cravings. Starting with your head, all negativity washing away, going down the drains, your facial muscles relax. Warm clear water is sliding down your neck, gently flowing towards your shoulders, down your arms, all the way to your fingertips. It drips away, and each of many drops just take away all worries and unwanted cravings, that used to make you feel like you want to eat, but not anymore. Feeling so relaxed now. Standing under that rejuvenating shower, you can feel your back, chest and stomach muscles becoming relaxed and so soft, so smooth, your upper body, is completely relaxed now. Your awareness can notice warm and clear streams going down your legs, making all the muscles completely relax. Feel every inch of your legs from your waist to your toes becoming very soft and smooth. That is right. See your whole body feels that running water and pleasant warmth that

makes you feel completely at ease, and as you are noticing that, double your relaxation, right now. In a moment I am going start counting down from ten to one and when you hear me say "one" you will find yourself in a safe place, perhaps your favorite room and you will be ready to remember how to enjoy your food more slowly and more mindfully. This will create an active gastric band, inside your mind and body, so you can more easily adapt to that healthier lifestyle and all the choices you are making to improve your diet and improve your wellbeing. Counting you down. Ten, nine, let go of all worries and anxious thoughts about your weight and relax. Eight, seven, going deeper and deeper steel into a more relaxed state of mind. Six, Five, Four, visualize your favorite save place, four, three, completely relaxed now. Three, Two, One, you are at your favorite safe place feeling calm and secure, free of all worries and anxious thoughts about your weight. Ready to remember how to enjoy your food more slowly and more mindfully, so you can more easily adapt to that process of change, where you adopt to that healthier lifestyle and weight loss. That gastric band that is installing right now is allowing you to feel good and fulfilled only when you eat slowly and mindfully. Now, as you are listening to my voice while being in your favorite safe place, I would like you to imagine yourself sitting at a nice dining table. The chair is comfortable and it gives you good and firm support as you are sitting. Suddenly a plate of your favorite food appears in front of you on the table. At first, you feel an instant desire to just fill your mouth with this delicious food, but you feel that this time something is different. You are being more mindful, and you can easily notice everything that is going outside and most importantly, what is happening on the inside.

You recognize your impulses easily, and because you are fully present in this moment and mindful, responsibility comes naturally to you, and that is why you decide to wait for a moment, and take your time to enjoy this food more mindfully in a much healthier and fulfilling way than ever before. As you are aware of the space around you and the table you are sitting at, you can easily spot a little five minutes sand-watch in the middle of the table. You turn it upside down and decide that each time you feel that hunger and desire to eat something immediately, you stop, and postpone your first bite just for five minutes, until the feeling of hunger and desire to have the food immediately is under your control. You are in control, and during these five minutes, you are feeding your eyes and your sense of smell, noticing the scent of each flavor. This little decision to stop and postpone your first bite for five minutes gives you so much power, and you realize that you can make choices you want to make about your diet and what you want to eat. You only make healthy choices and choose only the food that is good for your health and eating only useful food makes you feel deeply satisfied with your new lifestyle. As you watch that last grain of sand drops to the bottom, you realize that you have all your impulses under control now, and after five minutes you slowly take the first bite of your favorite food. And the feeling is amazing, as you slowly enjoy chewing your favorite food, you realize how this is giving you so much more satisfaction and fulfilment while eating. And maybe you get carried away, and you start eating a little bit faster, and at that moment you realize that your enjoyment is decreasing, just by not being mindful and eating faster. Quickly, you change this as soon as you notice it, and start eating slowly and mindfully again. That feels better. And the best part is that only half of this satisfaction comes from the food you are eating, and the other half is coming from your sense of control and devotion to living more healthier life, not only here, and not only like this,

also everywhere you are in the future and have a chance to make healthy life choices. You realize that you can enjoy the taste of your favorite healthy food while eating smaller amounts more mindfully, as from now on, you clearly remember, you don't live to eat, but you do eat to live. As you learn to increase your enjoyment by eating food more slowly and mindfully, you become aware of all the benefits that you will experience in the future while sticking to your mindful eating, and mindfully be aware of the subtle changes of you losing weight, as you progress towards your goals. Allow those benefits to fuel your motivation each new day, as you slowly start to come back to this present moment in time, ready to become fully awake and mindful in your everyday lifestyle choices, to be more responsible, devoted and have the power to make healthy choices.

CHAPTER 11:

Weight Loss through Affirmations are a pillar of New Age reasoning. Louse Hay's manuscript A ffirmations "You Can Heal Your Life," which has numerous affirmations that purportedly have permitted individuals to change their lives through affirmations and representation, gives us an incredible asset in the journey for weight loss. Affirmations, regardless of whether you have faith in them or not, generally appear to work. What are affirmations? They are basic proclamations that you rehash to yourself, for all to hear, glancing in a mirror if conceivable. They are current state proclamations beginning with "I" - for instance, "I get in shape rapidly and easily." After some time, they tend to 'work out as expected' with stunning recurrence. Beset up to feel somewhat senseless from the start - even somewhat 'counterfeit,' if you like. Try to continue saying them, paying little heed to how it feels. Luckily, you don't need to have confidence in affirmations with the goal for them to assist you with getting thinner, or change whatever else that you have to change about your life. They are truly important apparatuses. Regularly, affirmations can assist you with getting over an inability to think straight and quicken or kick off your weight loss. The puzzle is the reason they work. Our best estimate is that they are like hypnosis - aside from, obviously, that you 'entrance' yourself, and you remain in charge of the whole procedure. Affirmations most likely detour the cognizant mind and talk straightforwardly to the psyche, which is significantly more successful at 'completing things' than the regular cognizant mind. A significant number of our obstructions to weight loss likewise begin in the intuitive mind. The intuitive, in this manner, is the main spot wherein they can be changed and improved. Past that, why affirmations work is impossible to say. There are numerous philosophical clarifications, no doubt. For instance, numerous individuals attest that considerations and convictions are the most remarkable thing on

the planet, regarding human inspirations, capacities, and activities. There is a well-known expression that addresses that; it is ascribed to Henry Ford. The statement is as per the following: "Regardless of whether you feel that you can or that you can't, no doubt about it." That is, if you feel that you can do something, you are in all probability right, and you will succeed. If you figure you can't, in any case, you are correct once more. That conviction will prevent you from succeeding. The majority of the purposes behind individuals' weight issues are mental or mental. They can be categorized as one of two classifications, in any case. A few of us have mental issues that cause it to appear to be more secure to convey additional weight. For instance, ladies who have been mishandled in the past may have a sense of security, and undetectable, if they are overweight. Men don't take a gander at them in a similar way. The ladies feel genuinely greater and progressively ready to take care of themselves. All that is fine, as it were. The second mental explanation behind individuals' weight issues is less deep, yet no less risky. This reason is the improvement of bad habits, which are, obviously, very simple to create given the prevalence of cheap food and bundled nourishments, and the umber bits of high-fat nourishment that most eateries appear to be set on serving us, regardless of whether we need them or not. Affirmations are extremely powerful in helping individuals’ bread ruinous eating propensities. For instance, you could certify, "I resist bad food" or "I pick chiefly crisp, sound food sources." Odds are, you will before long get results. These might be unpretentious from the outset - you may falter before getting that chocolate bar - yet rapidly, new propensities will be framed, and you will have the option to resist bad nourishments all the more emphatically. An expression of alert, however - affirmations ought to consistently be stated in the positive. Try not to state, "I don't eat shoddy nourishment," for instance. Expression them emphatically - "I eat" or "I pick" - and state them in the current state. That is the ideal method for ensuring that your affirmations will address your intuitive mind rapidly and successfully and that you can start building up more advantageous eating propensities.

The Psychology of Weight Loss You might be amazed to discover that various popular individuals, one after

another, experienced issues keeping up a solid weight. Be that as it may, they had the option to overcome their concern because of an as good as ever, sound perspective on eating. You may not understand it. However, there is a sure brain science grinding away in fruitful weight loss. It is nothing unexpected, at that point, that the magazine Psychology Today has investigated the issue inside and out. Quite a while back, the magazine posted an article on its site enumerating the encounters of Diane Berry, an attendant medical professional who considered ladies who had shed in any event 15 pounds and had kept up their weight loss for a normal of seven years. The ladies shared some significant things in like manner. For example, they all accomplished their weight loss through either Weight Watchers or TOPS, which implied that they had a firm encouraging group of people as they attempted to keep up their weight. The gathering gatherings were profoundly significant because they figured out how to perceive that they were positively not the only ones in their battles with weight. The ladies were likewise very abnormal because up to 90 percent of people who have shed pounds wind up returning it on inside five years. Another normal attribute of these ladies is that they seemed to experience a significant state of mind move as they made the change from fat to thin. From all signs, they gave off an impression of being discouraged when they were substantial be that as it may, as they endeavored to get in shape, their disposition lit up. For these ladies, smart dieting turned into a propensity - a propensity they would not break. They perceived the gigantic job that brain science plays in weight loss. They would not yield to negative sentiments of dissatisfaction and forswearing and picked a positive way. The ladies additionally made it a point to gauge themselves consistently so they could outline their advancement. What's more, they perceived that keeping up weight loss would be a lifetime battle. They realized that they couldn't endeavor a weight loss program at that point set it back on the rack. They needed to learn new eating designs that they could proceed with throughout every week. At times, they compared their battle to that of a drunkard. As it were, they perceived the gravity of their concern and found a way to address the circumstance. Maybe the most intriguing part of these ladies' encounters was the way that

their weight loss came in spurts. Now and again, they recaptured their weight, yet they didn't let that prevent them from their last objective. They essentially saw their misfortunes as difficulties that they expected to survive. This might be the key mental quality that isolates effective dieters from fruitless one's- diligence. Generally, these ladies had the option to change their characters positively to accomplish their long haul weight loss objectives. Another fascinating part of this examination was that it indicated that the ladies who had experienced weight loss change were cheerful. This shows the gigantic mental effect that weight loss can have on a person. When an individual is liberated from the weight of additional weight, the person is better ready to address the difficulties of life head-on. The dieter profits by uplifting feedback, as family members, companions, and associates salute that person for the weight loss. Right now, weight can be a serious invigorating encounter and can prompt a progressively idealistic point of view. It must be noted here that the brain research of weight loss is an entangled issue. There is no single fixing that can transform a husky individual into a slender one. Nonetheless, perceiving that there is a mental part to effective weight loss may, truth be told, be a large portion of the fight. When an individual perceives that the person in question is occupied with a mental battle, the individual in question is better ready to do fight. By retraining oneself to look for sound ways to deal with diet, one can, as a result, form oneself into another individual- - one that never again lives to eat, yet essentially eats to live.

Accomplishing Weight Loss through Affirmations One of the most significant bits of putting on perpetual weight loss has nothing to do with the nourishments you eat or the activities you do. It has to do with your mindset. A few people can get in shape successfully, and afterward recover everything. In contrast, others, the individuals who have rolled out the correct improvements to their lives to get in shape, can remain slim for the remainder of their lives. The significant distinction between these two individuals is that one individual is accomplishing weight loss through affirmations, frequently without acknowledging it, while the other isn't. One of the most useful assets for getting more fit could end up being weight loss through affirmations.

Affirmations are an idea or an explanation that we state to ourselves, which profoundly affects how we act or feel. Contingent upon its positive or negative nature, the mind at that point demonstrations appropriately, which can prompt either a positive or negative effect on our lives. Hence, if you need to accomplish weight loss through affirmations, you have to realize how to use these methods to give you the mindset of a thin individual. Weight loss through affirmations is an underused and understudied procedure. However, the impacts can be significant. To accomplish weight loss through affirmations, we should initially conquer our negative considerations since it is a significant supporter of our general mindset. We should relinquish these considerations as these musings are significant protection from our weight loss through assertion treatment. Rather than speculation 'I am fat' or 'I will never be thin again' have a go at deduction 'Today I have to prevail with regards to losing some of the overabundance fats' or 'I look more slender.' These sorts of articulations prompt positive and productive outcomes. For a positive consequence of weight loss through affirmations, the affirmations should be rehashed ordinarily. Record any positive idea you get possibly in a journal, on a bit of card, or whichever way is helpful to you. Audit them every day to get your mind to acknowledge these musings and consider them only obvious. Ideally, audit them two times every day. At first, alongside positive contemplations, you will, in the end, stumble into negative musings that persistently happen to you. Note down these contemplations too and by the day's end, survey them and take a stab at supplanting them with something progressively positive. For instance, if you have an idea, for example, 'this isn't working' or 'I don't perceive any change,' take a stab at supplanting it with 'I feel lighter' or 'I feel slenderer' or 'it truly is working.' You should state your weight loss affirmations for all to hear and attempt to utilize them in the way that you think, and you ought to be greatly improved off.

CHAPTER 12:

The Hypnosis of Games percentage of your success in sport depends on what's going on in W hat your mind? What portion of your workout is devoted to the mental part of your game? Elite amateur and professional athletes are still looking for ways to provide extra profit. Since the subconscious mind is the driving force behind much of our attitudes and actions, it makes sense that a strategy that elicits improvement can be highly successful at the subconscious level. Despite the tremendous success that hypnosis has brought to top athletes and its apparent efficacy, some still regard hypnosis with suspicion, mostly because of the “mythology” that surrounds it. Most people are first exposed to hypnosis in movies and television, shown either through a performance on stage or by reference to it. Anesthesia is typically seen in such situations as a magical power that enables the practitioner to take charge of others and compel them to do their bidding. The seemingly mystical elements of hypnosis are, of course, used on stage or in films for their entertainment value. The truth is that you are not “under hypnosis” like you would be “under anesthetic”, just somewhat alert and concentrated on it. And the hypnotist can't manipulate you but wants you to take every step of the way and comply with suggestions. You can only be hypnotized if you decide to be hypnotized, and if you go along with them, the recommendations just work. Another problem with knowing hypnosis, in general, is that it provides immediate success. Having seen in entertainment how the hypnotist brings about instantaneous behavior change in the subject, the belief arises that the practitioner can throw a mental switch in hypnotherapy, and past negative behaviors are instantly transformed into positive actions. It is not surprising that the less gullible and more scientific person is responding with some skepticism with these high expectations and impossible claims that have

entered into the “lore of hypnosis”. The reality about hypnosis is even more common, grounded in the mind's normal operations. And yet, though operating within the context of the ordinary and the healthy, hypnosis efficiently and comparatively quickly produces extraordinary results. The element of surprise in hypnosis is that it works with the mind's natural powers. And because most people don't realize how powerful the memory can be, they become overawed when they see it and respond to a demonstration of magic in the same way they would. So, using the spectacular power of the mind, hypnosis does produce remarkable results. But the way this is done is quite common, healthy, and very dull in some cases. Hypnosis works on this fact that it is more open to suggestion when the mind is relaxed from the Beta state of about 20 cycles per second to the Alpha state of 7-14 cycles per second. By the way, this is something everyone encounters typically every day as they drift into and out of sleep – an incredibly natural process. In this state, the crucial faculty is suspended (did the subconscious mind ever have strange dreams?), and suggestions can be received more quickly. Since the imagination is heightened in the hypnotic state, the person sees the action in their head, going through the same mental process they would undergo if they were doing it on the sports field. Therefore, the power of hypnosis lies in mind believing it is performing the action and thus enjoying the same thinking aspect of the training it would be playing in real life. The advantage of this process is that the mental rehearsal can happen hundreds of times in a single hypnosis session without the physical exhaustion that accompanies it. The mind learns and adapts while the body rests on the necessary behavior. Since all physical behavior starts in mind, the mind is well-rehearsed for controlling the physical behavior when it comes to performing on the sports field. The outcomes are typically outstanding because the physical body has been conditioned to execute the skills and cope with the sport's physical requirements. More recently, progresses in our ability to observe the brain through

technology, such as MRI scans, have shown us how the brain changes by what it is experiencing and learning from. The more that experience is repeated, such as a thought or action, the stronger the wiring becomes. Such results shed some light on how hypnosis does work. By introducing a highly focused idea or concept to the mind and repeating that thought in the absence of all other distractions when the mind is open to suggestions, hypnosis is likely to help develop the neural pathways required for the desired new behavior. And since the mental preparation needed for the “rewiring” may frequently occur in short periods without physical fatigue, it becomes a highly effective technique to enhance performance, motivation, trust, dedication, and focus. Hypnosis is neither unnatural nor magical. It is not a strange experience as most of us enter twice a day using a state of mind, and it is not a quick cure. But it can and does deliver excellent results when used correctly and within realistic expectations, and has been shown to improve efficiency, actions, and attitudes where other approaches have failed.

CHAPTER 13:

Why Weight Loss Is Often Temporary people who manage to lose weight, gain weight again within a year. M ost This includes people who have taken part in The Biggest Loser or who have their stomachs fixed. This is the most restrained stat in the diet industry. Only 3 out of 100 people who reach the goal can sustain this weight loss beyond the first year. There is a lesser-known organization called the National Weight Control Registry. The database records people who have been able to maintain more than 30 pounds of weight loss for over 12 months. The organization's goal is to find out why certain people can maintain weight loss while others cannot. In December 2011, in an article published by the New York Times in which all these people were interviewed. Successful dieters shared ways to stay super alert to maintain weight loss. Many of them still need to count calories every day. Some people call the restaurant before eating. The Times reports that weight-keeping efforts for these people are as much effort as losing weight. Even spokespersons of weight loss companies across the have noted that the effort needed to lose weight is as important as the effort taken to lose extra weight. But let's look at a few facts. There were times in our lives where we didn't have a hard time maintaining a healthy weight. There was a time when we were slim without counting anything. There was a time when you weren't absorbed in food, and there was a time when we weren't forcedly eating. Then I have another question. Why are we different from lean women who do not have this type of dietary habits? What has changed? Science has made significant progress in figuring out how to achieve longterm weight loss. Flavor-enhanced foods, unreal body images, hectic lifestyles, and chronic diets have changed our brains. We are crazy about food. We use our limited willpower to resist the abundance of attractive foods around us and use our food to calm us as part of our hectic lifestyle. These brain-level changes are documented using brain imaging techniques. Scientists can measure statistically significant differences between obese

populations as compared to naturally thin populations. In particular, the study shows that there is a measurable difference between the obese population in the level of activity in the brain area that responds to alterations in thinking and the area responsible for the weighting of the pros and cons of our decision. The amount of dopamine produced by the brain of obese people is low. Contrary to popular belief, obese people have less pleasure than thin people. Obese people must eat more to experience the same amount of joy. Now that we understand why we need to eat more to get the same amount of dopamine as naturally thin woman’s dopamine, let's first talk a little about dopamine. Dopamine is a delightful neurotransmitter, a key chemical that transmits the signals we experience as delight. Dopamine levels are reduced in the brain of overweight people. The amount of joy is much less. These scans show that naturally lean people can experience a higher level of joy when eating the same food than obese people. Despite the widespread misconception that overweight people love food and enjoy it more, the truth is that the more severe the habit of eating is, the fewer food addicts enjoy

Women Are Different from Men The basic principles of weight loss are the same for both genders-you burn more calories than you consume- but the factors that lead to a caloric deficit that causes weight loss are not the same. Men and women are different. They are biologically different and emotionally different. These differences are very important because both biology and psychology are important for successful weight loss. DIFFERENT BODIES There is no need to explain the physical differences between men and women. The body composition of men and women, that is, the proportions of muscle, bone, and fat that make up the body of men and women are very different. A typical 154-pound man has 69 pounds of muscle, 23 pounds of bone, and 23 pounds of fat (the rest is organs, fluids, etc.). A typical woman weighing 125 pounds weighs 45 pounds of muscle, 15 pounds of bone, and 34 pounds of fat. In summary, men are genetically programmed to have muscular build up with heavier bones than women. Conversely, the female body is designed for higher fat content. Technically, the definitions of overweight and obesity are based upon the

excess body fat (Body Mass Index or BMI is used to categorize the person’s weight). Again, the gender is different. Obesity in men is defined as 21-25% body fat and obesity as 25% or more. Obesity in women is defined as 31-33% body fat and obesity as 33% or more. From a biological point of view, men should be lean in appearance, and women should be fat, so men and women of the same size and weight should have very different body compositions. Given the physical differences between sexes in terms of body composition, it is not surprising that body fat recommendations differ between men and women. Men are recommended a range of 12-20% fats, and women are recommended a range of 20-30%. Because of their different body composition, losing weight gives men a biological advantage over women. DIFFERENT MINDS Men and women do not share the same physical and psychological build-up. Differences based on emotions between men and women are a very interesting area. John Gray's 1992 manuscript "Men are from Mars, Women are from Venus" attracted people's attention and sparked a debate on the inherent differences between men and women in communication, addressing problems, and causing conflict. Psychologists are not the only ones interested in how mental processes differ between women and men. Much work is also done in the world of basic research. Every year, more and more are learned about the relationship between mental processes and physical functioning, especially concerning neurotransmitters. A 2006 article even states that men smile less than women, were due to how their brains were programmed. It is well known that chemical behaviors in the brain influence our behaviors in the areas of food and physical activity. Also, although little is known about these signals at this time, there may be differences due to gender. The brain is associated with the potential effects of obesity and gender, so the more we learn about how the brain affects mental health, the more relevant treatment options will be developed. The mental aspect of weight and weight loss cannot be overemphasized. The basic physiology of weight loss is relatively simple, but it is not enough to say “to lose weight, you need to lose more and ingest fewer calories”. You need to realize that at the heart of permanent weight loss is the behavior of eating, exercising, and thinking. There is a clear difference between men and women when it comes to weight loss. HEALTH RISKS FOR OVERWEIGHT WOMEN

Women and men share the health risks of certain diseases, but some weightrelated health problems are found only in women. Weight loss seems to be one of the most important ways for women to overcome these problems beyond the potential health risks. Example: Polycystic Ovary Syndrome (PCOS) is a condition that can affect a woman's fertility and is associated with obesity. Health professionals recommend weight loss as the first treatment for PCOS because studies have shown that losing weight improves fertility. Besides, obesity is a risk factor for gestational diabetes. Studies show that a weight loss of just 10 pounds can significantly reduce a woman's risk of developing gestational diabetes. Adult obesity and weight gain are also known risk factors for Postmenopausal Breast Cancer. In an analysis of a large group of women in Iowa, researchers found that preventing weight gain at childbearing age, or preventing weight gain in overweight women combined with weight loss, was healthy during those years. It was concluded that maintaining a healthy weight reduced the risk of being diagnosed with breast cancer in years. Overweight negatively affect the psychological health of both genders but appears to be more emotionally stressful for women (Emotional Stress). Studies show that women are less satisfied with weight and overall body shape than men. And most women's dissatisfaction with weight begins early in life and continues into adulthood. Weight watcher researchers often hear women say they feel that others are judging them by their appearance (thin and attractive), not by what they are capable of and what they can do. Where do women get this belief? Most of the beautiful women in magazines and big screens are extraordinarily thin people, and for many women, extraordinary thinness is a measure of beauty. This seems to be primarily a woman's problem. A study that asked men and women for their ideal body shape and asked how they thought of their body in comparison with their ideals was generally satisfied. In contrast, women consistently viewed themselves as heavier than their ideals and expressed a desire to lose weight. Unfortunately, this very thin waif figure is unrealistic (and unhealthy!) And can't be achieved by most women. As a result, many women lose self-esteem and develop a negative body image associated with depression. So, instead of focusing on being

extremely thin, one should focus on maintaining a healthy weight. Now, we will move to actual weight loss techniques to lose extra fat. We will be focusing on the root of the problem, the brain.

CHAPTER 14:

How Hypnosis Clears the Metabolic Programming That Prevents Weight Loss

you are overweight, you may be tired of every person informing you that I freducing weight is nearly consuming less food and eating fewer calories. You might have tried every diet old and new. Sometimes it appears that our bodies have discovered a way to turn a plate of lettuce into right into pound extra pound fat! Many people who attempt weight loss find sooner or on their initiatives complicated by metabolic programs that keep weight on the body despite just how one changes their consuming habits. If you or your close friend or client is overweight and you are considering shedding some weight, kindly take the following set of questions: Do you detect that regardless of how much you deprive yourself, the weight just does not diminish as promptly as it should? Do you discover yourself consuming fewer meals than your slim good friends and still don't reduce weight? Do you discover your food yearnings going way up also as the extra pounds

start to fall off? As if you were starving rather than on a diet program? Do you end up being inactive and tired when on diet programs? Do you get back all the weight you have shed from a diet at an alarming rate? Now bellow’s the good news! There are numerous ways we can deal with this programming with hypnosis, so you do not need to battle your body in addition to your food desires to drop weight! Initially, we must look at the most likely causes of this programming. The metabolism of food is a detailed process by which nutrients from food are consumed and made use of by the body. It is an intricate procedure in which several factors are involved. More thyroxin allows fat to be melted, which leads to weight reduction and more energy for you. There may be medical reasons for a thyroid disorder, which is why we suggest a full physical evaluation and feasible screening of your thyroid feature before waging a training course in hypnosis. An additional crucial element to the body's metabolic processes is the activity of 2 vital pancreatic hormones: insulin and glucagon. These key metabolic, hormonal agents cause our body to store or shed fat. Glucagon’s, produced after a reduced carb meal; assist the body to multiprotein and fat. This becomes part of the reason low carb diets are coming to be preferred. How does hypnotherapy assist you in transforming your food choices? Because all foods routines become rooted in the subconscious mind, deciding to eat in different ways sometimes is enough to create long-term adjustments in our eating habits. The picture of hypnotherapy targets these subliminal programs and changes them in a way that is both irreversible and virtually effortless. Furthermore, it is of critical relevance to deal with emotional eating habits. Researchers have uncovered that regular exercise, even as low as half an hour a day. Hypnotic suggestions can be used to increase one's inspiration towards practice as well as increase strength and endurance. But frequently, it takes a lot more than straight hypnotic ideas to obtain more included with the workout once again. One of the ingenious processes we use is taking you back to what you

appreciated doing literally as a child. You can pick one or 2 of these activities that you will certainly once more appreciated! We use the power of hypnosis to revive the enjoyment you experienced as a kid at play. We can go back to those terrible experiences that triggered us to turn ourselves off to the happiness of exercise and release the past self from these injuries. Knowledge of being denied, humiliated or hurt on the playground in a team sport, as an example, can lead one to shut down the need to play outside. Our rescue goal permits the child to receive convenience and a guarantee of safety and security from the grown-up self, along with an invite to play outdoors in a new method with a grown-up. One of the shared resources of metabolic programming is hereditary. Some human ancestral lines (South Pacific Islander and Eskimos offer only two extreme examples) maintain fat on their bodies quicker since these characteristics delivered their forefathers well, especially in times of famine. Nevertheless, with hypnosis, we can convince the metabolic rate to override these DNA programs and aid us to release fat. Often overweight people have said "My entire household is obese!" This is the moment to use details hypnotic recommendations geared to bypass DNA shows. Another typical theme among those who struggle with weight loss is that the subconscious mind might be terrified to shed. Since if one's weight issues vanish than one. One valuable technique that can be made use of below is a journey to the future self to find just how to fulfill one's life successfully. Another common motif I have uncovered among women clients with metabolic shows to store fat is the body's requirement to protect itself with fat to shield itself from unwanted sexual developments. A lot of obese people are victims of youth sexual assault. Several others have gained weight to silence their unmet sex-related demands within an unfulfilling marriage. Others use weight as a justification not to meet guys and therefore run the risk of rejection or dishonesty. If you are not knowledgeable about such subconscious programs, you may be deeply buried in the subconscious mind and still be influencing your metabolism. Your hypnotherapist can help you find and recover these troubles. Perhaps you have heard that "wise" people cannot be hypnotized. Many people do not discover that sort of thing to be very pleasant, and so they merely do not enter into hypnosis. It is that basic. On the other hand, when you truly get to experience being masterfully and

gently directed into a state of deep relaxation and focus, you will understand that you can, in reality, be hypnotized. In reality, anyone with sound mental professors and a sensible quantity of intelligence can be hypnotized. During hypnosis sessions you are not the hypnotist's puppet. The only individual who has outright control over your mind is you. A therapist cannot make you do something you are not going to do. Strange newspaper article, stage hypnotists, and people who do not understand much about hypnosis have promoted this misconception for far too long. That being stated, an individual can use hypnosis and persuasion strategies (both for excellent and for adverse functions) to cause another person to end up being more willing to do what they say and accept their suggestions. One cannot require anyone to do anything against his/her will (including go against their morals) unless currently happy to do so in the first location. Generally speaking, the therapist acts as a guide to lead you into an unwanted and focused state and uses mentally sound hypnotic techniques to help you make changes or experience particular things that you wish to experience. Hypnosis can look like sleeping so sometimes people who attempt hypnosis for the first time come out of it a little dissatisfied. They say things like, "I might hear whatever you said" or "I seemed like I could open my eyes and leave if I wanted to." Actually, when you are hypnotized, you can be aware of your surroundings, or not aware, as if you were sleeping. The impact of the session on your subconscious mind does not change in both cases. You cannot get "stuck" in hypnosis. Nobody has ever gotten stuck in hypnosis. Because it feels lovely to be so relaxed and focused, the only factor an individual would stay in a trance is.

CHAPTER 15:

Practical Hypnosis Exercises not only will make you feel healthier, but it will also improve your E xercise mental health and make you feel more in control of your body. The trick to exercise is to do something you like instead of feeling that you are exercising to compensate for binge eating. Exercise should feel like fun, not torture. Do not do anything you hate. If you hate running, walking or hiking, look for a new activity, such as salsa dancing, Pilates or volleyball. You will have fun doing something you like, and you will get more health in the process. Find a gym or exercise with a friend. Having a friend who works with you will make your training more fun and make you feel more motivated. TIPS Do not diet. Most likely, dieting will make you feel restricted and consumed by your cravings. Instead, focus on maintaining a healthy lifestyle. First, consume healthier foods. If you are at a party, start with some healthy entrees, which will slow your appetite and make you less likely to enjoy less healthy foods. Never eat standing up. Take your time to sit down to eat and focus on food. Control the portions. Never eat anything from inside a bag or box or you will not know how much you are eating. EATING There are multiple types of diets or nutritional options, such as Paleolithic diet, autoimmune diet, GAPS diet, Okinawa diet, food guide according to the study of China, Mediterranean diet, intermittent fasting, ketogenic diet, detox diet, Montignac diet, diet Dunkan, Atkins diet, macrobiotic diet, vegetarian diet, vegan diet, and so on. Some of the diets are supported by the official scientific community, and others are not. However, in real life experience all of them are valid depending on each person, moment, and circumstance. Besides, we all have

much to discover, including the official scientific community. All diets or eating guides have something in common, which is to restrict food to improve digestion. And by improving digestion, more nutrients are obtained with less effort. The function of our digestive system is optimized, and health is improved. On the planet, energy is neither created nor destroyed; it simply transforms. And our digestive system transforms the energy of food into useful energy for our body. Consuming less quantity, as long as it allows us to reach the energy we need, means being more sustainable with the environment and with our body. Our body becomes more efficient in all its functions and stays healthier and younger. And the same goes for the planet. But how do you get to eat a small amount, feel satiated, be nourished and have energy? Success is based on the perfect combination and processing of food. That is, balanced macronutrients and boost micronutrients. The components of the food and drink we consume interact with each other. Knowing how to process and combine them correctly, we improve digestion and maximize their bioavailability. This will bring us enormous benefits for our health (better nutrition) and the planet (better use of resources). An example is as follows: Kale, strawberries, corn, eggs, black garlic, and olive oil Balance the macronutrients of each meal. For example, according to the healthy dish of the example, for an adult: 2 boiled eggs (animal protein has greater bioavailability), 200 gr. Sweet corn (carbohydrates: starch and sugar), 100 gr. Of kale (curly cabbage) massaged with olive oil (healthy fats) and strawberries (vitamins, minerals, and fiber). Combine micronutrients to improve digestion and enhance its nutritional value. For example, green leafy vegetables with healthy fats. Green leafy vegetables help digest fats, and fats help absorb vitamins from vegetables. Save work for the intestine, eating predigested food. As for example: crushed, marinated, massaged, fermented vegetables; yogurt; extricated bread; hot proteins; natural sweet food. Distinguish between physiological and emotional hunger. And eat only in the presence of the first. ELIMINATE CRAVINGS Imagine a scenario in which you could disconnect from your desires. Seclude

them and send them away? Some weight reduction hypnotic systems assist you with doing this. For instance, you may be approached to imagine sending your yearnings – state on a ship ceaselessly out to the ocean. Recommendations can likewise help you reframe your yearnings, and figure out how to oversee them all the more adequately. WEIGHT LOSS The initial step of utilizing entrancing for weight reduction: Identifying why you aren't accomplishing your objectives. How does this work? Regularly, a subliminal specialist will ask you inquiries identified with your weight reduction, for example, inquiries concerning your eating and exercise habits. This information gathering recognizes what you may require help with. You will, at that point, be guided through acceptance, a procedure to loosen up the brain and body, and go into a condition of entrancing. While in entrancing, your psyche is exceptionally suggestible. You have lost your basic, conscious personality – and the subliminal specialist can talk directly to your subconscious thoughts. In hypnosis, the hypnotherapist will furnish you with positive proposals, insistences and may request that you envision changes. You can attempt it right now with our many weight loss entrancing chronicles! Positive recommendations for weight loss entrancing may include: 1. Improving Confidence: positive proposals will engage your sentiments of certainty through empowering language. 2. Picturing success: during hypnosis, you might be approached to picture meeting your weight loss goals and to envision how it causes you to feel. 3. Reframing your inner voice: entrancing can assist you with restraining an inward voice who "wouldn't like" to surrender bad nourishments and transform it into a partner in your weight reduction venture who's fast with positive recommendations and is progressively balanced. 4. Tapping the subconscious mind: in the hypnotic state, you can start to distinguish the oblivious examples that lead to undesirable eating. 5. Fighting off fear: hypnotic advice can help you subdue your fear of not making progress in weight reduction. Fear is the No. 1 reason people may never begin in any case.

6. Distinguishing and reframing habit patterns: once in hypnosis, you can inspect and investigate ways you use food and "turn off" these automatic reactions. Through rehashed positive insistences, you can start to slow and eventually totally clear from programmed, oblivious idea. 7. Growing new coping mechanisms: through entrancing, you can build up increasingly solid approaches to adapt to pressure, feelings, and connections. For instance, you may be approached to picture an upsetting circumstance and afterward envision yourself reacting with a solid bite. 8. Practicing healthy eating: during entrancing, you might be approached to practice settling on good dieting decisions, for example, approving to take food home at a restaurant. It enables these sound decisions to turn out to be progressively programmed. The practice is additionally useful for controlling cravings. 9. Settling on better food choices: you may want and love unhealthy food. Hypnosis can assist you with beginning to build up a taste or inclination for more beneficial choices, just as impact the bit sizes you pick. 10. Expanding subconscious indicators. Through reiteration, you may have figured out how to muffle the signs your body sends when you feel full. Hypnotherapy encourages you to become more and more aware of these tips. Changing eating habits There are certain ways that we tend to consume our food. Some of these ways are not beneficial to us at all, and they create more harm to our bodies. Most times, we tend to ignore the time factor that eating requires. We barely look at the decisions that we make regarding food. All we do is to make decisions. Having an eating routine is important. Nutritionists have advised us of the correct ways to consume our food. One of them is that it is wrong to drink water immediately after a meal. First, you have to allow the food to settle, and after that, you should only drink water for some minutes. On the other hand, they advise that fruits should be consumed before meals for them to benefit your body rightfully. When you consume them together with your meals, they will not have the impact they would have if you had eaten them before your meal.

Most of these healthy facts are simple and easy to follow. It is just that we just choose not to follow them. Additionally, you tend to consume your foods in those moments that you should not be consuming it. For instance, you tend to eat a lot of food at night, and the only activity that you will do is to sleep. You will find out that much of the food that you eat is not well utilized in the body, and they tend to waste away. The result is that you just end up gaining more weight due to your poor eating habits. So, meditation will allow you to realize the impact of the decisions that you make about food and help you changing the way you make those decisions. You will realize that you have some poor eating habits and you will decide to change them for the sake of your health and so that you will be in the right shape and weight.

CHAPTER 16:

Creating a Good Mental Atmosphere for Effective Hypnosis Mental Background. hen you go to the gym, you are provided with the equipment needed to help you get your workout going. Now, our weight loss method here is not in the gym. It begins in the mind and therefore, it is important that we equip our minds with all the tools that we would need to achieve our weight loss goals.

W

Mental Preparation. Your mind is a powerful engine; however, it is not powered by itself alone. There are components that come together to ensure that you are using your mind to its full potential. In this exercise, we will be looking to add some of those things that you need to create the ideal atmosphere for effective hypnosis. We have already started this journey by reprogramming our minds

and cleansing our thoughts. Now we will remove the most harmful element that can affect the mind, negativity. Exercise: I want you to find a space where you feel safe. Now sit down, take a deep breath to inhale. Feel your lungs expand with air and then breathe out slowly. Feel the air leaving your lungs as you inhale and exhale. Keep your thoughts and your focus on your breathing. Inhale… Exhale… Inhale… Exhale… Inhale… Exhale… Inhale… Exhale… Now you have established a rhythm. I want you to bring to mind all of those things you think you cannot do. Things like your inability to stay on a specific diet or things like the fact that you are too busy to exercise. Let these thoughts come into your mental meditative space. You will feel a crunch as these negative thoughts are clashing with the peaceful state and ambiance you have created. Push through the moment by focusing on your breathing. Now I want you to begin chanting on your following exhale. The words you will chant are as follows; I am more than my circumstance. I have the will and ability to follow through on my plans to lose weight. My willpower is strengthened from the inside. Now imagine yourself standing as a tree in the middle of a forest. You are not just a small tree or any ordinary tree.

You are a large tree with branches that spread far and wide. Your roots go deep into the ground so that when the wind blows and a storm follows, you actually stay on rooted and firm. You are not about to break or bend for anyone or any circumstance. This tree is a direct symbolism of your willpower concerning weight loss. You have rooted yourself in this moment and claimed the power that has been ascribed to your mind. From now henceforth, those negative thoughts that have held you back from pushing through on achieving your weight loss goals have become like the wind that howls it at you without making any significant impact. Instead, these words that you have chanted are like water for your mind. Every time you chant these words, your willpower becomes even more rooted in this moment. You are here to win, and you will reach your goals. Exhale when you feel the sense of conviction in every fiber of your being. On little post-it notes or small sheets of paper, write down phrases that affirm your conviction and put them in different parts of your house. Re-educating Your Attitude towards Food Mental Background: There is a common saying that your attitude in life will determine your altitude. The distance you go is determined by your perception. And for this reason, this whole part will focus on changing your perception of food. Mental Preparation. Most nutritionists will tell you that when it comes to food. Classifying a category of food as bad simply because the value that they provide is not directly proportionate to what you classify as good food does not make them bad. What is bad is consuming foods in high quantities without creating a balance. For the following exercise, you will do a little bit of meditation, but the primary focus will be on positive affirmations and reinforcement. Exercise:

To begin I want you to sit or lie down if you prefer. Find a comfortable position, the one that is very relaxing for you. Now close your eyes. You are not going to fall asleep. You will be extremely relaxed, but you will stay awake. For the first 5 minutes of this meditation, listen to the sounds that you are hearing in this recording. Think of the sounds like a river. Let your focus be on my voice and the sounds that accompany it. Follow this voice as a boat would follow a river. Let the current and tide lead you to your inner consciousness. As you do this, breathe in and out slowly and gently fill your lungs with air. Then empty yourself into this river of consciousness. When you feel yourself drifting, you can start introducing thoughts in sequences. The thoughts you introduce should be about a field, a green area of land filled with fresh and blooming flowers. Feel the wind blowing gently. Continue inhaling and exhaling. Inhale… Exhale… Inhale… Exhale… Inhale… Exhale… Inhale… Exhale… As you feel completely relaxed, repeat these words after me. There is no such thing as bad food. Instead, I have an uplifting understanding of food. My unique perspective about food allows me to be open and appreciative of

every good thing that nature has to offer. However, as much as I enjoy each meal that I take, I am aware of the concept of moderation. I do not eat more than I need. Instead, I pay attention to the needs of my body. I understand when I am thirsty and when I am actually hungry, and I feed those needs accordingly. My emotions do not dictate my eating patterns. I am aware that food is not going to solve my problem I am also aware that food is a nourishing supplement that enriches my body. I appreciate the flavors and textures in food, but I have a sense of balance. I enjoy my cakes and I also enjoy my vegetables. I enjoy my burgers, but I also enjoy my fruits. Everything that I consume is done in moderation. I am not greedy when it comes to food. I have a strong sense of breakfast, lunch, and dinner. I am also motivated to take healthy snacks in between. I have a natural distaste to processed meals and anything else that might cause harm to my body if I consume it consistently over time. Just as I will never willingly pick up sand to eat, so will I never decide to eat things that will cause harm to me? I do not classify foods based on what the world thinks is ideal or not. The foods that I eat are basically what I know subconsciously to be good for me. I willingly submit my impulses to the power of my mind.

CHAPTER 17:

Benefits of a Healthy Body is important to maintain a healthy body in order to maintain achieves a I thealthy life. A healthy body enables one to lead an active and more productive life, which directly translates to great achievements and also age gracefully. In order to maintain a healthy body, one has to have a healthy diet, subject himself/herself to regular exercises, maintain a stress-free mind, have a quality sleep and also, lead a healthy lifestyle.

The following are ten important reasons for maintaining a healthy body. Boosts the immune system This way, the body can fight off illnesses and protect the body from getting sick. Even though the body cannot fight off all illness, a healthy body is likely to fight off most seasonal illnesses compared to the non-healthy body. It is advised, however, that if the body's immune system goes down, it is important to avoid consuming alcohol or taking in food and drinks that are sugary as microbes have a high affinity for sugar. Reduces chances of getting any type of cancer

From a biological explanation, cancer is the uncontrolled division of cells due to a mutation of the DNA within cells. DNA is responsible for giving cells instruction on when to divide, how much cells to divide, and also repair cells that need repairing. When the DNA mutates, the cells divide uncontrollably and not perform the required tasks leading to cancer. Causes of DNA mutations are either inherited genetically biologically predisposed through chemicals causing cancer or unhealthy lifestyles like poor diet, smoking, consumption of loads amounts of alcohol, and obesity. Unhealthy lifestyles are the number one cause of cancer. A healthy body contains a normal DNA, which means a controlled cell division and also, proper repair of cells. It is therefore important to maintain a healthy body Increases the body energy level A healthy body has high levels of energy, which are as a result of the work put in to achieve it. Being healthy means having a healthy diet. A healthy diet means that the body is supplied with the required vitamins, carbohydrates, and proteins required. Exercising makes the body adapts to harsh treatment, and in return, every exercise session leaves the body even stronger than it was before. Enough sleep clears the mind and also gets rid of fatigue. This compilation ultimately translates to the body having high energy levels and more productive. Reduces chances of being infertile Being overweight or underweight can increase one chance of being infertile. Also, the abuse of recreational drugs and smoking can contribute greatly to infertility. Being overweight, smoking, and consuming loads of alcohol in men reduce the sperm count leading to infertility. Both being underweight and overweight in women also contributes to infertility. All the above-stated problems are a result of an unhealthy body. Therefore, eating healthy to avoid underweight, exercising to curb obesity and overweight cases, and leading a healthy lifestyle and minting a healthy body can go a long way in the cure for infertility. Prevents stroke and heart-related problems Stroke is where the brain is deprived of oxygen for a while, causing death to its cells. Deprivation of oxygen may be caused by blockage of arteries or rupturing of arteries leading to leakage of oxygenated blood responsible for keeping cells up and running. Among the causes of blocked arteries is due to

deposition of fat blocking the proper flow of blood to the brain. Other causes may include unhealthy lifestyles and stress. Heart problems include heart attack and coronary artery disease. Similarly, coronary artery disease is caused by too much cholesterol blocking the supply of blood to the body. A heart attack is the rapture of the coronary artery; it is as a result of the heart pumping blood at a higher rhythmic pressure than the normal one. This creates pressure on the artery, causing them to rapture. The best treatment approved by doctors for both diseases is exercising, leading a healthy lifestyle, having enough rest, avoiding stress, and also adopting a healthy diet. Doctors stress keeping our bodies healthy as we are able to fight off illnesses like heart problems and stroke, among others. Enhances some career choices Careers like athletics require athletes to maintain healthy living standards and impressive body physique. Athletes are required to adopt a strict diet, exercise regularly, and subject their bodies to enough sleep and, most of all, avoid consumption of recreational drugs as well as too much alcohol if not a small amount. In the entertainment industry, too, models and dancers are mostly required to adhere to similar living standards. These healthy standards ensure their bodies are at optimum health, and they are able to remain top of their careers. Improves longevity Study within time has shown that having a healthy body ensures one to achieve long life. Exercising as little as twenty minutes a day reduced the chances of one suffering a premature death. Healthy adjustments like proper diet are also essential in achieving a long life. The healthy body, even at an older age also means that one is able to carry out tasks which would have been hard if they were unhealthy or dead. It also means that one is able to enjoy more time with family. Grandparents get a chance to see and bond with their grandchildren all because of maintaining their bodies at healthy levels Helps control body weight A healthy body is a state acquired after proper care of the body and exercises. Even without trying to lose weight, healthy living standards will ultimately lead to healthy body weight. A weekly schedule of a few hours of exercise and eating right will go a long way in maintaining healthy body weight. The body will have a strong immune system, prevent heart diseases and also spike

the body energy level all as a result of a healthy body Improves moods and feelings A study has proven that exercising our body leaves our bodies relaxed and happy also. This is a result of the release of brain cell chemicals called endorphins. Exercising also ensures that one achieves an athletic physique, which means that one will have improved physical appearances leading to improved self-confidence. We live in a world of constant disappointments and tragedies. It is important to keep out bodies at most health for improved emotional balance and also maximum cognitive functions Helps manage diabetes Type one diabetes is where the body insulin-producing cells are attacked by the body. Then you will have to live on insulin shots all his/ her life. Type two diabetes is where the body is unable to absorb the sugar in the blood and convert it into energy for the cells. Type one diabetes is a result of poor health living standards, lack of exercise, and having a poor diet. Early stages of diabetes like Prediabetes and also gestational diabetes can be controlled by a proper diet and exercise. Hypnosis can help you maintaining a healthy body will mean that the body will be able to control body insulin balance and reduce fatalities caused by diabetes like blood pressure, heart attack, kidney failure and hardening of blood vessels Improves the brains memory A healthy body constitutes a healthy diet; a healthy diet comprises of all the food nutrients. Among these nutrients are vitamins. Vitamins, preferably C, E, D, Omega 3, fatty acids, and flavonoids, are essential in developing a brain with a good memory. A healthy diet also helps fight off dementia and decline of cognitive functions. Dementia is the loss of memory, effects on the ability to speak, think, or even solve a problem. Eating healthy will help reduce dementia that which is not caused by physical injury on the brain. Strengthens both the bones and the teeth. Maintaining a healthy body helps improve the strength of teeth and bones. It is advisable to consume dairy products for calcium three portions a day. One is also required to subject the body to physical exercises, and the most preferred one is lifting weights. A proper diet is essential, as well. One is

required to consume meals rich in calcium and magnesium for stronger teeth and bones. Many kinds of cereal contain calcium while magnesium is abundantly found in legumes, nuts, whole grains and seeds Boosts self-esteem Among reasons for having low self-esteem is having an unhealthy body. We live in a world of diversity and one that is rich in different tastes in fashion. Often everyone wants to look good, but at times our bodies often fail us, and this can be bad for our self-esteem. However, this can be changed, and our esteem boosted within no time. A proper diet would be a good start accompanied by regular body exercises and maintaining a healthy mind through rest and controlling what we think. Results take time, but eventually, one achieves a healthy body. This is more like killing two birds with one stone as one is able to boost their self-confidence by enhancing appearances and also achieve a state of a healthy body through having a healthy body. A Healthy body improves better sleep Often people with unhealthy bodies go through a lot of difficulties when sleeping. They often sweat a lot in cases of obesity and even find difficulties breathing when asleep. Healthy people sleep well and find no difficulties breathing when sleeping. Subjecting the body to exercises ensures the body process work right, and it burns off excess fats causing sweating during the night. Eating right and avoiding abuse of drugs and alcohol also helps achieve a healthy body. A healthy body, in turn, leads to sound sleep Improves sex life in couples. Sex is a physical act; it is therefore required for both partners to be physically fit in order to have a good time. More often than not, once one of the partners gains an unreasonable amount of weight or both of the partners, they start experiencing bedroom problems. Sex is a significant aspect of all couples, and if problems arise in this area, the likelihood of separation is high. It is therefore advised of couples that they maintain healthy bodies in order to avoid bedroom problems. Improves chances of surviving disasters and violence We live in the 21st century, where the world is a subject of natural disasters as well as man inflicted violence's from robbery to wars. The world is no longer a safe place, and no one is an exemption to this bitter truth. So, in case

of an onset of such misfortunes, human beings are supposed to find ways to survive. Among ways of improving the chances of survival in such cases is having a healthy body, both strong and athletic. The rule of life would take the course, and the strong and fit that is those that are healthy are going to survive. A healthy person is more likely to evade himself/herself from a scene of violence by moving away as quickly as possible. An unhealthy person might not be so lucky.

CHAPTER 18:

Emotional Vs. Physical Hunger is a major contrast between emotional and physical hunger that is by T here all accounts obscured by numerous individuals of us nowadays. Emotional hunger implies that you go to Food either to stay away from awkward feelings or to increase a pleasurable one. Regularly, it implies that you eat based on how you feel, as opposed to what your body needs. Physical craving implies that you eat when your body signs to you that you are really eager. As a rule, when we are ravenous, we can quit eating when we are fulfilled and before we are awkwardly full. Normally, we can see instances of emotional hunger by understanding a portion of our sentiments. Is it true that you are eating for solace or out of dejection or trouble? Is it true that you are exhausted? Is it true that you are attempting to sooth restless or discouraged sentiments? Is it true that you are attempting to smother a hurting heart? It might be difficult to decide whether we are eating because of our feelings. Notwithstanding, instances of physical yearning are substantially simpler to identify and depend on our sensations. Our stomach snarls and we feel that empty sensation in our stomachs Your body feels powerless or energy appears to all of a sudden go down Glucose gets low and you may start to feel weak On the chance that you can figure out how to viably tune in to your body, you will everlastingly be liberated from being a captive to nourishment. Adaptable counting calories and knowing your signs for emotional and physical cravings will enable you to feel more responsible for your eating and less subject to sustenance to support your temperaments or feelings. In the long run, you will most likely decide how eager or full you truly are. You can really prepare yourself to quit eating before you are excessively full and to

not go to sustenance when you are not really ravenous. Check in with yourself during your feast and acknowledge when you feel fulfilled, regardless of whether it implies not completing your dinner. Make sense of a part of the arrangement custom you can do to flag that you are done. Have a go at putting your napkin over your plate, pushing the plate away, or just state that you are done for all to hear. A large number of us have battled with passionate eating and have figured out how to break free from the cycle to make an upbeat and sound relationship around sustenance. Go through these tips to accompany your very own arrangement to enable you to distinguish the contrast among emotional and physical craving with the goal that you can get in shape, have more energy, and create healthy eating habits. Bad Eating Habits Everyone has bad habits, particularly about eating. A few of us nibble relentlessly while we work. Others are inclined to swallowing a brew or three consistently then smashing out on the sofa. In excess of a couple of us appreciate 12 PM snacks generally scrumptious lousy nourishments like fallen angel's sustenance cake, cheddar or salami cuts Bad eating patterns genuinely consume your wellbeing. They can make you fat, languid and by and very unfortunate. However, cutting them without any weaning period could be horrendous, in any event to your mind, so we will investigate great options in contrast to probably the most well-known terrible dietary patterns. Pursue these proposals and change your negative behavior patterns into great ones. Drinking natural product juice When you were a child, mother was continually guiding you to drink your juice. It is beneficial for you, isn't it? Genuine, unadulterated natural juice has loads of nutrients, yet it additionally has a great deal of sugar, typically more sugar than the organic product it originated from. What's more, sugar energyy, when it is not utilized promptly in the body, is put away as fat. Drink a couple of glasses of natural product juice and you will accumulate calories like a snowball gathers snow when it moves down slope. Bad eating pattern solution: Eat the entire natural product Eat the entire organic product. Natural product is filling and has less sugar

than organic product juice. Furthermore, it contains a larger number of nutrients and supplements than unadulterated juice. It additionally contains fiber that will top you off and cause the sugar to gradually enter your circulatory system, which implies that your body will be less inclined to store it as fat. Whenever you feel you need a glass of Tropicana, get an orange instead! Emotional snacking You emotional nibble on chips, wasabi rice wafers and Cheetos while you work. The propensity may enable you to consume ventures, yet it likewise enables your body to store fat. Also, most tidbits are very salty and may cause high blood pressure. Any way you see it, nibbling throughout the day is awful for you. Bad eating pattern solution: Manage your snacking Try not to carry the entire pack to your work area. Rather, take a limited quantity of your bite and set the rest away. Or then again, basically purchase single-sized packs so you don't expend a major sack by eating thoughtlessly. Another tip is to monitor your nibbling. Each time you go after the sack, mark it down or make a solid, mental note of it. This will enable you to acknowledge precisely the amount you eat during the day. It tends to calm and may give the inspiration you have to radically decrease snacks. It might likewise break your three major dinners into five littler ones, which will keep your digestion revved and will enable you to feel full for the duration of the day and could enable you to kick nibbling inside and out. Break Free Negative behavior patterns are difficult to break, particularly when they include sustenance. A couple of straightforward substitutions, be that as it may, can transform your bad habits into great ones. After some time, your eating regimen will wind up lighter, more beneficial, increasingly nutritious, and you will feel and put your best self forward. So, kick those propensities; it will be beneficial for you. Here are more, just in case: 1. Starving Yourself: Starvation often comes before and after binging. Avoid breakfast and your body has been "starving" for 12 to 18 hours which makes you over-eat again

and make your body store a great part of the nourishment as fat, as it cannot consume it for energy. 2. Binging: At the point when nourishments are low in fiber and high in sugar or salt and somewhat hydrogenated Tran's fats, the inclination is to over-devour. When eating five to six little suppers daily of high fibered crisp organic product, vegetables, entire grains, vegetables, seeds and nuts, the outcome is consuming more calories and putting away less fat in light of the fact that your body's temperature is raised all the more every now and again. Binging on refined prepared foods is most likely the best reason for obesity. 3. Sugar, White Flour, Caffeine and straightforward starches: Sugar raises (glucose) levels, making your body produce insulin and changes your metabolic rate. The individuals who eat a great deal of white flour and sugar items, stacked with void calories, will store increasingly fat and have a harder time consuming it. Caffeine likewise raises the insulin levels, hindering the fat consuming procedure that begins at the beginning of the day and backs off for the duration of the day. Eating basic sugar starches in the day advances fat stockpiling and glucose swings. Eating high fiber entire nourishments as a-night bite can help keep up an enduring glucose level to give your body profound rest. 4. Not Drinking Enough Water: Water is critical for your synapses and each organ in your body (counting your skin) to work appropriately. For your body to consume fat, it needs at any rate eight glasses of unadulterated water day by day. Water not just fulfills your thirst; it diminishes craving and flushes out poisons. Fluids, for example, pop and espresso really exhaust your waterway. Do drink your water. It makes your entire body feel better! 5. Absence of Exercise: Our bodies were made to move so the less you have a craving for taking a walk, the better you will feel subsequent to taking a walk! Exercise expands our digestion to help consume the food we eat as energy. 6. Not Knowing What You Eat: The vast majority don't give much consideration to what number of low fiber

calories and how much awful fat they expend day by day, particularly on the chance that they eat frequently in eateries. Those overabundant calories get put away as fat. Signs of bad eating habits When you are eating, you may believe that what you are eating is perfect. In any case, on the chance that you now and then or regularly feel uneasiness in the wake of eating, this could be an indication of poor dietary patterns. Poor dietary patterns incorporate under-or over-eating, not expending enough sound sustenance every day, or devouring a lot of one sort of nourishment or drink—which are low in fiber or high in fat, salt, or sugar.1

CHAPTER 19:

Avoiding the Attack of Hunger of the hardest things that you are going to come across when you are O nedealing with losing weight and getting in better health is the attach of hunger. You try to follow your plan and just listen to your body about the times to eat and when not to eat, and then you find that you are always hungry. It is hard to listen to your own body cues and only eat when you really need it when it feels like you are hungry all of the time. The neat thing here, though, is that there are a lot of steps that you can take in order to keep the hunger away and ensure that you will stay as healthy as possible along the way. Some of the ways that you can work on turning down your appetite so you really only eat what you need, and not a lot of the extras, will include the following: The first option is to build up your meals. There is a lot of evidence that adding bulk, also known as fiber, can help to reduce your appetite. So, make sure to turn up the capacity with foods that are higher in fiber, like lots of beans, whole grains, vegetables, and fruits. These foods are going to come with a higher content of water, which gives us the added benefit of feeling full. Then we can work on cooling down the appetite with the help of soup. Consider having a bowl of broth or a bowl of vegetable-based soup, you can have it hot or cold based on your own preferences, for the first course. These are usually lower in calories and can fill you up quickly. They are a great way to ensure that you eat fewer calories during the day. Stick with the high-fiber and low-call options like a vegetable and bean soup or a minestrone and leave some of the creamy soups behind. If you like to add in some more vegetables to the meals that you consume, you can consider crunching your appetite away with a big salad. There was one study that found when people had a large salad, which is about three cups of salad that equals 100 calories, before lunch, they would eat 12 percent fewer calories during the meal.

You can easily make the same kind of salad as what was found in the study. You can just bring out a bowl and toss together some cucumbers, celery, tomatoes, carrots, and romaine lettuce and then top with a low-fat or fat-free dressing. Always be careful about the dressing, though, or this is going to throw you off and can bring in some more cravings that are not that great for you. Having some variety in your meal is not a bad thing and can keep your taste buds guessing all of the time. But if you go through and add in several courses during the same meal all of the time, it can quickly lead you down the wrong path when it comes to your weight. Adding an extra course to your meal, unless it is one of the options that we talked about before, can usually increase how many calories you will consume during that meal. This can translate into us having better appetite control. Lots of fruits and vegetables can help with this, but you will find that grapefruit and oranges are good options to go with as well. Another option that we are able to go with is to consume some milk or other low-fat dairy foods. Increase the amount of dairy foods that you consume that are lower in fat is a great way to get more of two proteins that are able to help suppress the appetite; these two proteins include casein and whey. The following thing that we need to consider is adding in some fats with our carbs. We don't want to do too much of this, but adding in a little bit of fat is going to make a difference in the amount of hunger that we experience. When we eat fat, we will have a new hormone be released from our fat cells known as leptin. This is a good thing to have to happen when we are talking about a moderate amount of fat. Studies have shown that we lack leptin because we are on a diet that is low in fats; it is going to trigger a very big appetite. If you are trying to lose weight and keep yourself healthy, you want to make sure that you do the exact opposite of this. This doesn't mean that we want to do the complete opposite and go on an extremely high-fat diet either. Research has shown that a higher frequency of obesity is found among people who eat a high-fat diet compared to those who eat a diet that is lower in fats. But it is still best to have some fats when you are going on a diet because it ensures that you stay as healthy as possible. If you are looking for a good snack to enjoy when you are hungry, then it is a

good idea to try out something like a handful of nuts. These nuts are going to help us to feel satisfied because they have a higher protein and fiber content than other options. Having a handful of these nuts is going to help us to make it between meals. But keep the handful that you take nice and small. Nuts are going to be high in fat, and even though it is a healthy type of fat, we still do not want to take in too much. Another thing that we can try is working with to reduce our hunger is to drink more water. Sometimes, when we feel the hunger pains, it is actually more of us feeling thirsty and needing something to drink instead. The following time that you feel really hungry, get a glass of water and drink that first. If it makes the hunger go away, then you know that was the problem. If you are still pretty hungry shortly after doing that, then it is a sign that you need to eat. And the final thing that you can do to help with not feeling hungry all of the time and ensuring that you only eat the amount that your body needs is to slow down. Many times we eat way too fast at each meal, and when we do this, we are more likely to overeat and not get the signals crossing at the times when we should. This can cause a lot of issues along the way. We have to remember here that it is going to take us about 20 minutes for the stomach to send up the message to the brain that it is officially comfortable and no longer hungry, and that you can stop eating now. If you eat too fast, you are going to overfill your stomach and still feel hungry because that message has not made it to the brain yet. On the other hand, if you slow it down and enjoy your meals, then the brain is going to have a chance to catch up with the stomach. You may even find that when you slow down and enjoy the meal and all that you get to have with it, that it is a lot easier for you to eat less without feeling deprived in the process. Give it a try the following time that you sit down to eat. Rather than rushing through the meal and eating it as quickly as you can, stop and take slow bites, chewing the food completely and taking drinks of water with it. Enjoy the food rather than scarfing it down and you may be surprised at how little you really need to eat to feel full and satisfied. Hunger is going to be difficult to fight when you are trying to make sure you are able to lose weight. When we are hungry, we are going to come up with a lot more cravings in the process. And then it is hard to keep your calories

down where they are means to be in order to lose the weight. This is a hard cycle to break out of when you would like to lose weight. The good news is that we are able to take a lot of different steps in order to kick the hunger out and stay full and satisfied in the process. It is going to take some time and dedication, and we need to be able to learn more about the difference between cravings and hunger, or even about real hunger and just thinking that we need to eat because of the time on the clock. When we are able to do this, it is a lot easier to stick with the number of calories that are really needed to keep our bodies in good working order without having to worry about being deprived and starving all of the time. One of the hardest parts of keeping your body in good health and nourishing your body and your mind is making sure that you eat the right foods and stay as healthy as possible is the feeling of always being hungry. Following the little tricks and more in this part will help us to learn more about how to keep our bellies full and happy without having to worry about it ruining all of our best work in the process.

CHAPTER 20:

Change Bad Eating Habits through Hypnosis

D

o you ever feel like your life spins around food? From occasions and birthday celebrations to dinnertime with the family, food is a significant piece of our lives each day.

However, regularly, we have been adapted to have an undesirable relationship with food. We have figured out how to pine for garbage, and vast numbers of us long for sugar. A few, for example, use nourishment for comfort during times of pressure – they are passionate eaters. Others continually battle yearnings to enjoy. What's more, some go for food when they're exhausted. The explanation is necessary: our inner mind has been adapted to use food as a wellbeing cover. It is hard to believe, but it is true. Our inner mind – that considerable storehouse of data that controls 85-95% of our contemplations – needs us to have a sense of security. The battle or flight reaction is a particular subliminal barrier component; it protects us when we are in danger. In the occasions when we are about to surrender to the lure of sugar, if we are protected the psyche goes in safeguard mode. That is the reason we are consequently constrained to go after bites or indulge. Our subconscious has discovered that sweet snacks or that sentiment of being overfull is linked to "wellbeing." Conquering food habits requires something more than determination. Indeed, you heard that right; you DO NOT require determination to overcome food habit. You need to retrain your psyche brain to help and discharge those programmed cravings. That is the reason hypnosis for food dependence can be so useful. Hypnosis permits us to get to the inner mind. Furthermore, when we talk legitimately to the inner mind, we can start discharging bad habits and retraining our psyche as a supporter. It is in reality significantly more straightforward than it sounds. You might be pondering, "How does hypnosis for food compulsion work?"

You can consider it like this: Hypnosis opens a direct line of correspondence with the psyche. We can talk legitimately to it and feed it positive insistences and new data to utilize. On account of Hypnosis, we can reinvent our cognizance. Food compulsion has numerous clinical names, and individuals can have any number of undesirable associations with Food. Voraciously consuming food Disorder, for instance, happens when individuals intend to eat an over the top measure of Food consistently. A gorge eater will, in general, eat a great many calories in a short step of time, regularly carelessly, and these gorges have genuine wellbeing suggestions. The inclination to the canyon is frequently unreasonable – Hypnosis encourages us to oversee and get these desires leveled out. Urgent gorging, then again, is comparable. Habitual overeaters are frequently overpowered with yearnings – for sugar, dairy, or carbs, most regularly. Furthermore, they feel an absence of authority over their desires, as indicated by the National Center for Eating Disorders. The Hypnosis instructs us to perceive yearnings and reconstructs the inner mind to be increasingly steady in assisting with defeating desires to indulge. Hypnosis for a sugar habit, for example, can help us reframe how the inner mind sees sugar, and necessarily, that can assist us with releasing our yearnings. Despite the sort of enslavement, numerous food addicts experience similar indications: Eating rapidly Proceeding to eat in any event, when full We are eating in any event, when not feeling hungry Subtly eating Feeling blame or regret for gorging. Furthermore, feeling constrained or "driven" to eat. So what causes this undesirable relationship with Food? Overwhelmingly, the main drivers of our food addictions lie in the psyche mind. We have been molded to join positive relationships with particular kinds of Food or to gorge or gorging, for instance, and these affiliations are established somewhere down in the psyche. How Our Thoughts Reinforce Food Addictions

Indulging, gorging, or exceptional longings aren't the issues – the issue is the negative reasoning examples that drive us to settle on undesirable eating decisions. Sadly, these affiliations are profoundly imbued. We have spent our lifetimes molding ourselves to eat horribly. Gatherings, weddings, and preparing treats with Grandma – we have discovered that sweet bites and greasy nourishments are our companions. Many of us use them to compensate ourselves, fix weariness or uneasiness, and a few of us eat when we feel pushed. Also, all the time, our desires are activated automatically. We experience pressure and B.A.M.! We venture into the bureau and eat without honestly thinking about why. We regularly don't think about our psyche minds – that region where research recommends 85-95 % of brain activity lies. What's more, this is the territory of the brain where food enslavement lives. Our subliminal considerations are programmed, and they've been strengthened by a lifetime of experience. For instance, after a horrible youth occasion, we may have discovered solace in Food, finding out that Food assisted with desensitizing sentiments of agony or disgrace. Festive occasions can likewise be attached to our desires. Envision this: Someone may connect desserts with heating with grandmother. This way, desserts are related to adoration and wellbeing in their inner mind. That is why such a large number of us go to food in emotional circumstances or when we are pushed – we need to be empowered! The uplifting news: the psyche can be retrained. Hypnosis causes us to hold the subliminal regularly and successfully. What's more, it has been shown to help with numerous conditions that are brought about by unfortunate reasoning examples, similar to nervousness and stress. Hypnosis can assist us with being hyper-mindful of your desires. We figure out how to remember them. So regularly, they happen consequently, and without thought; in any case, when we figure out how to recognize them, we gain control over our yearnings. Furthermore, we can utilize hypnosis to get to the inner mind and furnish this fantastic archive of data with new, progressively supportive data. Consider it like pulling weeds to plant new, sound seeds. For instance, we may reframe how you consider low-quality nourishment and urge the psyche to search out and ache for more beneficial choices.

Hypnotherapy for Food Addiction At this point, you have a thought of how hypnosis encourages: it enables us to be aware of our longings and reteaches the psyche how to consider food. However, how precisely accomplishes that work? Here's a look at the better purposes of hypnosis for food dependence, and a piece of the numerous ways it can engage us to have more beneficial existences. Careful Eating: Almost all food addictions share a comparable manifestation; we regularly gorge without thinking. It has become an impulse and something that we don't ponder. With hypnosis for careful eating, we can show the psyche to be progressively mindful of our yearnings, of how full we feel, and of the genuine demonstration of eating. Hypnosis for careful eating permits us to perceive longings and physical sentiments of appetite and to be insightful about eating. We gain control over Food and our desires. Breaking Habitual Thoughts: again and again, constant reasoning gets reactionary and negative. What's more, regularly, our longings or indulging is activated by these contemplations. You may encounter an upsetting circumstance at work. As opposed to slowly inhaling and saying there is no reason to worry, you begin to believe you are underqualified, or the pressure goes to tension. Without disposing of these spiraling reasoning examples, we can't discharge our food addictions. Hypnosis enables us to recover control of our contemplations and transform our subliminal into a ground-breaking partner. Fixing underlying Conditions: food compulsion can be propagated by any number of conditions: Depression, nervousness, an absence of self-esteem, to give some examples. Hypnosis can engage us to oversee and move past these conditions. Reestablishing confidence: an absence of self-assurance or love can keep us from making a move. If we don't believe in ourselves, or we don't cherish ourselves, we may permit our negative behavior patterns to proceed. Hypnotherapy is a useful asset for picking up certainty and figuring out how to entertain ourselves more. This is significant for food addictions. At the point when we adore and have faith in ourselves, we are considerably more inclined to confront desires and work towards making decisions about a more beneficial lifestyle.

Self-Hypnosis for Bad Eating Habits

People have a couple of choices when it comes to hypnotherapy: one-on-one meetings with a subliminal specialist, tuning in to hypnosis chronicles, and self-hypnosis. Self-hypnosis is one of the most advantageous because you can utilize it in the solace of your own home or at the workplace. It is additionally energetically suggested for food addictions. The procedure is straightforward. Here are a few focuses you might need to remember: Notice your wellbeing: How are you feeling? It is useful to survey how you think so that you can reconsider it at the end of the meeting. A guided countdown: you may decide to start from 10. This allows the psyche to progressively enter a state of hypnosis. Positive affirmations: once you are loose, you can talk legitimately to the inner mind. Offer it certifications; positive proposals intended to recondition the brain. For instance, with food compulsion, you may rehash something like: "I am freed from indulging. I tune in to my body to realize when to eat. I decide to eat healthy nourishments in perfect portions. I stay away from sweet foods. I feel better when I eat regularly." Imagining the change: after you have given subliminal positive recommendations to your subconscious mind, envision how you will follow the more advantageous way. See yourself living with a stable relationship with food. This fortifies the thought and empowers it to grab hold and support. Repugnance Therapy and Hypnotherapy: Reframing the Mind Sweet, salty, or greasy nourishments convey various symptoms. Overeating is connected to stoutness, diabetes, an absence of energyy, and even gloom. This causes misfortunes in profitability, a reduced sexual desire and nervousness, to name a few. In any case, despite everything, we are forced to eat these foods. Consider the possibility that we could assist the psyche to stop wanting harmful food. Imagine a scenario where when we see a brownie or chocolate cake: the mind would not say “I like to eat a ton of that” but “This is not good for me, is disgusting. I don’t want it”. Repugnance hypnosis is a system made by trance specialists that can help people do just that. It is not always essential, yet for food enslavement, it is regularly one of the best solutions.

Believe it or not, we are not big devotees of revolutionary treatments for most subjects, nonetheless, with regards to food and sugar, we find that repugnance treatment can be so useful in tipping the scales for people that is better to incorporate it here as a potential deal.

CHAPTER 21:

Motivational Affirmation affirmations are phrases, sentences, or even words that will M otivational enable you to stay positive, be focused, and highly motivated.

You need to choose these affirmations and use them daily. They are of great help as they will help you to meditate correctly on your weight loss. You can only reduce weight when you stay focused and positive. Being true to yourself and getting motivated every time will enable you to be able to control your weight. You shall use these affirmations each morning after just waking up. They will sincerely help you to jump-start your day in a much higher note. It is a challenge thrown at you that you better try this and see how your life will drastically change. Your mindset will shift, and you will only be thinking positive. You will only be staying focused on your life, and this will increase your esteem within and outside your external world. You must embrace success. In every kind of situation or no matter the

condition you are facing with, tell yourself about success. You need to talk about being successful every morning. The word "you can't" should not appear in your mind. Everyone has excuses. Some excuses emerge from fear of not trying. You need to stay focus and embrace the successful part of you. Don't get overwhelmed and overtaken by negative thinking about your success story. I challenge you to recite this affirmation every time you wake up. You will realize how important it is not only to your body but also in your external world. You need to feel unstoppable and fail to look at your excuses for not being successful. Negativity here is a BIG NO for you. You must be calm always when faced with conflict. Conflicts are issues that always take you back to where you were. Conflict will automatically kill your daily morale leading to weak contributions of your abilities, especially within the organization and other sectors of life. You must try as quickly as possible to brush off annoyances easily. You must always agree with all sorts of disagreements so that the argument can end there. Tell yourself that you are more significant than what you are facing, and this should not drain you physically. Staying focused with a fit body and soul will make you lead a positive life. At last, your weight will be highly controlled. You need to have that habit of doing this any time you are facing any conflict. It will only help you to stay positive and highly productive under your capacity. Reciting this affirmation every morning will be of great help. Try it as many as possible and help yourself to stay calm, relaxed, and comfortable. You must choose to show love and gratitude every day. You need to know that life is always short and concentrating on negativity is not good. It won't go well with you. It will only derail your success. After all these, you must radiate elements of joy to yourself and have that love of your body. Showing all kinds of gratitude will enable you to lead a happy life. It will affect not only you but also the people around you. You must embrace this no matter what happens. Staying scorned and having negative thoughts only ages you as quickly as possible and leaves you with a body shape you never wanted. Be happy always and show love to the surrounding. You must try this and believe me, and you will have a change within the following few weeks. You must be impressive to others. Staying positive in life is an excellent deal to yourself. Use anything under your disposal to impress those who are around you. You need to be positive in everything to be as positive as you

can and never underrate yourself. No one sent a letter to be born in a certain way, so you need to accept yourself the way you are. It will enable you to stay focus and lead a real-life every day. You need to develop this habit of saying this affirmation to yourself as it is of great help. It will also help you to start your day with big morale and a notch higher. You are free to create your reality. Realities are things that are with us no matter what happens. Therefore, you must strive hard to create your reality. No one is supposed to create you one since you are in a better position with much knowledge about yourself. You must have a choice and choose wisely in every kind of situation you might get yourself herein. Remember, nothing should stand in between you and your happiness peak. That apex of goodness should be your cup of joy, and no one should prevent you from creating this form of reality to you. Choosing your reality every day will make you stay positive and entirely focused on life. Besides, it will be of great help as far as your body is concerned. Remember to note that your life ultimately depends on the realities within you. You can lie to people around you, but believe me, and you cannot lie to yourself. Therefore, it will be of great advice that you keep this affirmation as it will help you live and stay positive. In the end, this will automatically reflect on your body shape and image. You need to shed off any unimportant attachment. Unimportant attachments are things that no longer have any effect on your life. These are things that will only let you down, thus derailing your life goals of achieving a mind-set full of happiness. Your future success depends heavily on this, and for you to get at that position, you will need to detach yourself from anything that might let you down. You must note that anything might also mean any person. We have people in our lives that always try very hard to put us down. These types of people are afraid of your success in life. They will try their best to pull you down, no matter how hard you try to embrace only positivity in your life. It is time to get yourself going and void them like the plague. Remember, you must live and not only live but choose a pleasant experience. It will only be possible if you manage to refuse anything or anyone that is holding you back. Since I have said this, it is now my wish that you may practice this affirmation and use it as your routine daily. Practice makes perfect, and you will only realize that when you train. You are enough just as you are. You must release that demonic notion of having comparisons between you and others. For you to stay specific, you

must have some success standards. After developing all these, set your own goals and ambitions. Your vision should relate to your mission in life. After all these, you can now judge yourself using the basis of your success. Those rules and regulations you created in your success standards should enable you to judge yourself accordingly. Just know you are just enough the way you were born. You are a complete soul, and no part of you is lacking. So never try to make a comparison with others. You should note that affirmation helps in the realization of worthiness. Within a short period, you will be able to control your body image. Also, it will be of a great deal as it helps you in achieving some of the personal goals in life and having a sound body is one of them. You must be in a position to fulfill your purpose. The world should know your existence, and you must be ready to show your achievement. Showing your accomplished goals will need some positive deeds that lead to a successful life. On most occasions, people who trend are our trendsetters. They trend because of having done something positive or negative. They are then known all over the world. However, in this motivational affirmation, you need to focus on positive things. You need to be a trendsetter in showing the whole world what you are capable of offering. If you have been employed somewhere to sweep, you must clean until the country president cuts short his journey to congratulate you. Achieving your best is always one decisive way to be successful and lead a happy life free from stress and distress. Remember, this affirmation reminds you that no one has that power to stop you from doing or rather fulfilling your purpose in life. Sharing this thought every morning when you wake up will eventually get you somewhere. You must now stay focus and have this habit of telling yourself that no one can prevent you from achieving. You must be results-oriented. In your daily life, you need to stay focus in life. Your primary focus should be on your results. It is through this that you will be able to realize your productivity. To achieve this, you must be able to create some space for success. Get more success in your life. Avoid any derailing excuses that will only demean your reputation, thus lowering your success rate. Offer yourself these phrases every morning, and you will be in great joy for the rest of the day. You need not hold on excuses for failing to achieve something. Be yourself and have the ability to struggle until you reach that success in life. It is through this

that your mind will have settled, giving you peace of mind. Peace of mind will enable you to lead a stress-free experience. It will reflect in your body image. Be control of your won happiness. Happiness is an aspect of life that will initiate your feelings and moods towards a positive experience. It is like a gear geared towards your prosperous life. Staying positive here will be of great importance, and for you to realize this, you must take control of your happiness. Responsibility is a virtue and being responsible will make you bold enough to face all kinds of situations. Your joy is your key to success, and no one should tamper with it. Make happiness your priority and be responsible for it. You must let no one make you angry. Angriness will only induce you with emotional feelings that will eventually affect your life more so your body image. Below are some of the examples that you need to go through. Today is a great new day to take care of myself I love myself as I am I deserve to feel good and healthy I feel focused and determined to lose weight I get fitter and healthier day by day I am strong and confident Every day I’m getting close to my ideal weight I feel in harmony with my body I feel in harmony with people around me I am strong in my body and mind I am losing weight now I believe in myself I am successful I can’t fail, I can only learn I am patient with creating my fit body I am grateful for the goals I have achieved I am grateful for my new healthy habits

I can control my emotions I am improving every day I am stronger than cravings I deserve eating healthy food I enjoy eating healthy food I am happy with my body image I can only improve day by day My metabolism is helping me getting slim day by day I am grateful for my excellent metabolism I help my body by drinking water I enjoy moving and exercising I feel more energy when I exercise I am developing new habits to improve my health I maintain my healthy lifestyle

Having seen this, you must now be in an excellent position to embrace these affirmations. The best strategy is that you add to this list your own affirmations. Start from your own fears and difficulties and change them in your own positive affirmations. Take your list of affirmations as an opener to your morning and employ it entirely in your life.

CHAPTER 22:

Perfect Mind, Perfect Weight erfect thoughts and ideal weight." This sentence may seem like a fantasy to you. Which is the ideal mind or ideal weight? It is the realistic condition you will be able to achieve as you pursue fat reduction. "Realistic?" You inquire. "How can anything be 'ideal,' let alone my burden and my ideas about my burden?" Well, recall what we said about the strength of believing and belief. Is it serving your curiosity to desire or hope to anything less than perfection on your own? Indulge us for some time as we clarify why you are able to think your mind and burden because "perfect."

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Perfect weight is your weight that is ideal for you. It is the weight that is attainable and consistent with everything you need and precisely what you are ready to give yourself and accept yourself. More to the point, your ideal weight provides you with the healthy entire body, the human body which goes effortlessly, and also the one where you are feeling great about yourself and joyful. And what are ideal thoughts? You presently have a mind. It is flawless. But, there can be a few ideas in that ideal thought of yours who are providing you with undesirable outcomes. There can be something that you keep in your mind, possibly habits or routines, which provide you with undesirable outcomes. However, you may use your ideal head to match your ideas to offer you precisely what you desire. It is possible to use your head to accomplish the bodyweight that you desire. In the Twinkling of an Eye Your current body is the consequence of your ideas and beliefs. You have behaved out these ideas and beliefs by your lifestyle, which generated your current weight. You haven't made any errors, regardless of what you may be thinking of yourself; instead, you have just experienced undesirable outcomes. These undesirable effects are an immediate effect of misaligned ideas and beliefs about yourself, which are very patterns of behaviour or lifestyle. It is all about using your perfect thoughts to align your ideas and provide you with the results you desire. You honestly can use your head to accomplish the

bodyweight you desire. Let's take an examine a few of the learning which has occurred in your life which has let you know where you are now together with your body weight. Do you wake up one afternoon, and you had been using the additional pounds? Or could it be a slow accumulation with time? Or perhaps you have understood nothing else as early youth. Whatever the situation, there are lots of factors that made your body: food options eating customs that the self-critic in you economic history psychological history impact of household impact of buddies cultural heritage These and several other variables were discovered in your life and eventually became the beliefs, which subsequently became routines of activity that generated your body. We will be more specific. Notice that of these aspects appear correct for you on your previous years. In other words, consider what you did understand about your youth about eating and food. What kinds of grocery stores did your household buy? What foods did your kids cook, and were they typically ready? Can you eat only at home or often grab food? Have you been served fresh, healthy, high-calorie foods, or can you eat mainly processed and extremely processed foods, fried foods, and "junk" foods? Was there aware focus on nutrition, or has been there any irresponsible disregard for that which your household ate? What did you find out about eating mindfully? Were you educated that healthful food options led to healthy bodies? Did anybody teach you how you can understand what's healthy food and what's not? Are your meals selections based on which tasted or seemed high or priceless?

Can your loved ones or college instruct you about healthy lifestyles and audio nourishment, or has been the "nutrition education" through TV advertisements and food makers' advertising? What exactly did you learn as a kid? What are your beliefs about eating food, along with your entire body? Analyze your own socioeconomic or sociocultural roots and see if they had an effect on the way and what you have learned to consume. Over thirty-five Years Back, sociological research pointed out weight issues in the working and lower class according to their intake patterns of what's been known as "poverty-level foods," like hot dogs, canned meats, and processed luncheon meats. Cultural groups also have been analyzed to understand their nutritional patterns and meals, like eating with lard or ingesting a diet of fried and highfat foods, can lead to higher body fat loss. These influences can readily be accepted because they are "regular" into the category of course. Then let's take a look in the teen years. During adolescence, Are there some changes in your weight loss? Just as a boy, have you been invited to pile more food in your plate? "Look at him, consume! Certainly, he will become a big boy!" (There's a telling metaphor) Or are you currently admonished to eat? When you are a budding young woman, did a smart girl take you under her wing and then discuss with you that the marvel of menses and the wonderment of body modifications, such as the organic growth in body fat with all the evolution of breasts and broader hips? Were you conscious during puberty which unless the body improved body fat by 22 per cent, it wouldn't correctly grow and create menses? Or was that "hushed up" within an awkward improvement? It was likely during adolescence which you heard there is a stigma involving obese individuals. Spend a couple of minutes writing down the aspects that appear to be accurate for you on your previous years. Ponder the encounters and influences which are forming your body. In high school, the athletes at college sports have always been a healthful weight and are the cheerleaders and homecoming queens. What ancient beliefs regarding your popularity and self-image could have formed from your social interactions in high school? What did you understand about physical activity, and what customs did you produce? Have you been introduced to physical activity as part of a healthful lifestyle,

through family or sports outings of walks or hikes? Or was that the blaring TV a regular fixture, enticing everybody to the sofa? Next is a matter which most people have never been aware of throughout their development. As you were growing up, has been that the attention of self-care based on trendy clothes, makeup, and hairstyles, or about healthful food, routine physical activity, along with spiritual and intellectual nourishment? What about today? Spend a couple more minutes writing down the aspects that appear to be accurate for you in the past couple of decades. What influences and experiences formed the ideas, which turned in the beliefs, that turned into your body? After high school, you moved away from the house. Suddenly you were no more confined to your family lifestyle. Can you be aware of your options, or can you start eating with blow off? If you input into a close connection, just what compromises or arrangements about foods and physical activity did you input into too? Most associations develop from similar pursuits, including food preferences and eating styles. In the end, the relationship comprises eating routines and tastes, which are a consequence of compromise. Have your connections encouraged smart food choices and healthy eating? Maybe you have experienced pregnancy. Can you learn the way to get a wholesome pregnancy and then nourish a healthy infant within you? Or did you put in pounds? After giving birth, how did your lifestyle assist you in recovering your typical fat or suppressing it? If you were more active in the league or sports games, did your livelihood or family duties take priority and eliminate these physical fitness tasks from your regular? Can you correct exercise and diet so, or even did the fat begin to collect? Did an accident, injury, or disease happen that disrupted a standard physical action that has been supportive of healthy fat? Because you can see, the way you got to where you are now was no crash. You heard from the folks about you--or you also consumed out of the surroundings --the best way to create food decisions, the way to eat, the way to look after yourself emotionally and physically. Whether the thoughts you heard were tremendous and healthy or not so high and not as healthy, they became your own beliefs, and eventually became you and the own human body because it is now. Bear in mind, and you didn't do something wrong; however, you need to experience the outcomes of eating and living, which have been consistent with your ideas and beliefs.

Through time, what's been your answer to individuals and their opinions about your weight loss, bad or good? Can you go out and purchase a fantastic pair of sneakers, or do you consume to facilitate psychological distress? Maybe You even heard the latter response on your youth. Did your mom ever provide you with a plateful of food to comfort you when felt down? These are learned answers, and they may be unlearned and replaced with new answers and routines to make your ideal weight. Just ask, "Just how long does this happen?" We inform you, "In the twinkling of the eye" For the minute that you understand that you need it sufficient to get anything to possess it, it is completed. You have just altered the management of highly efficient energy in you which will be directed at figuring out how to attain the outcome which you need: your ideal weight.

CHAPTER 23:

Weight Loss Myths

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n terms of their health, there are many prevalent weight loss myths that people live by. Sometimes it is hard to distinguish myths and facts about weight loss.

Let’s have a look at the most common ones and let’s find out if they are true or not. Weight Loss Myth #1 To lose weight more quickly, I need to cut calories. Weight Loss Truth: if you are drastically overeating and stuffing your face, cutting down your calories might be a good thing. However, if you eat proportionally, it may have an aversive effect to cut calories. If you cut calories and starve your body, it will reduce your metabolism or, in other words, slow it down, which may cause you not to lose any weight, even if you are "cutting calories". Weight Loss Myth #2 “The more weight I have to lose, the longer my training routine should last” Weight Loss Truth: While we tend to think that to lose weight you have to undergo long and exhausting workouts, actually, it is the intensity of the fat-burning workout that is important and not its duration. If you only have time 20 minutes a day for a workout because of your busy timetable of life, then those 20 minutes will go a very long way. Those short and intense exercise sessions will have beneficial impacts on health. Weight Loss Myth #3 I'm not going to lose weight while eating Weight Loss Truth at night: you are going to be able to indulge in daytime meals and not eat a single thing at night and you are going to gain weight. As is the fact that during the day you are able to starve yourself and eat all night

long and you are still gaining weight. The key here is equilibrium. If your body tells you it is hungry, you might have to listen to it. The reality is, eating while not working will cause you to gain weight; regardless of the moment of the day you are eating. I attempt to pick something that's natural in nature whenever I'm hungry at night, as is my practice with other meals during the day. Something likes fruits, vegetables, or I could even create a smoothie of fruit. I allow myself to get some during those moments I crave ice cream or something sweet, and I don't feel guilty about it. Many overweight individuals live their lives in guilt and shame. Weight Loss Myth #4 “I will lose weight by skipping meals”. Weight Loss Fact: You may effectively gain weight by skipping meals! You are going to get too hungry and have to eat ultimately. This will knock off track your metabolism and slow it down ultimately. If you don't fill it up, think of a vehicle running low on gas (Food), it will eventually stop working. The same applies to our body; we must keep it continually fueled. Choosing the correct fuel in the adequate quantity is the key! Weight Loss Myth #5 It is too difficult to eat healthy. Weight Loss Fact: The easiest thing in the world is to eat healthy once you have educated yourself to do it. How many times have you set an objective of losing weight or "eating better?" You were doing great for the first few days, eating all kinds of foods you wouldn't usually eat. Then something funny began to occur, you returned to your old habits and behaviors. This has occurred to you outside of your health in other fields. It might be with making money, seeking a new job, or in your relationships. It takes time to create a new habit because our brain doesn't like change. It is hazardous to change the brain. Weight Loss Myth #6 To lose weight, you must give up your favorite foods. Weight Loss Truth: what would a world be like without chocolate and pizza pepperoni?? I believe living in such a world would be a nightmare! I totally disagree with this myth now on a real note. You can certainly eat your favorite foods. It is not fun to deprive yourself of this kind of enjoyment, and

honestly you will likely eat it anyway. As stated earlier, moderation is the true key. If you are a steak lover, eating it every single day may not be the best things, but maybe once or twice a week. Those who personally know me understand that definitely love pizza. I would love to eat it several times a week, much more like every day, in a perfect world where I wouldn't gain any weight and my arteries were clogless. But I know that this is not the healthiest food options, so I choose to have it only once a month. Weight Loss Myth #7 “I can lose weight while eating whatever I want”. A world where you permanently give up your favorite food would be a nightmare, but ad Sir Isaac Newton once said, "What's going up must come down." Natural principles govern our life. It will come down again if you throw a ball in the air. You can sit on your couch and visualize that the ball will continue to float in the atmosphere, but you are instructed that it will fall by natural values. The same applies to your weight. This is one of the most common weight loss myths out there. It is inconsistent to think that if your diet mainly consists of twinkies, chips, and donuts, your health and weight will be in balance. Myths about weight loss don’t have to derail your progress. Focus on your overall well-being and keep on exercising, love your body and program your subconscious mind with self-hypnosis. Celebrate small everyday achievements and remember that balance is the secret for rapid and longlasting weight loss results.

Conclusion ongratulations on getting to the end of this book. If you have been struggling to lose weight, you don't have to anymore. With the information you have gained from here, you can now embark on your weight loss journey with boldness because you know, this time, you will succeed. You can be sure that your efforts will not be in vain. Far from it. This time you will achieve your goals and progressively become the person that you have always wanted to be.

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Don't be afraid to change. You are a worthy person, just as you are now, and I want you to be body positive. Love yourself no matter what your weight is, but that doesn't mean it is wrong to want to lose weight and to feel better about your health and overall wellbeing. This journey is for you, so you must define it and try to do so as optimistically as you can because believing in the power of your mind and hypnosis is what will give you the results you want. Unlike traditional diet plans, hypnosis, in addition to diet and exercise, doesn't neglect the need to make changes in your brain. Many diet plans focus on the food, ignoring that your body and your mind are a team, and you cannot change your body without changing your mind, which is why mental preparation is just as important as the physical changes. You need to prepare your mind by believing in the process and visualizing the person you will be once you have finally lost weight. Having doubts and negativity will only drag you down and lead to you becoming a self-fulfilling prophecy as you self-sabotage and spin in place. I know that it is scary, but don't let your fears override your hopes. You need to think positively and use your brain to build self-confidence rather than using it to degrade yourself. Believe in your power to achieve and fill your life with good vibes and good people who make you happy and feel good. Stop saying that you can't lose weight or using other forms of negative self-talk. Be kind to yourself and your body. Any diet that harms your body or your mind is toxic. Instead, treat yourself with mercy and respect. Encourage yourself, and you will be more likely to succeed in hypnosis and create lifelong changes. Weight loss does not work like most people think that it does, which is one of the most harmful pieces of rhetoric that diet culture creates.

Diet is not just a matter of willpower. A good diet is not cutting out carbs, gluten, fats, or dairy. If you are cutting out whole groups of foods, you are not looking at weight loss sustainably, and you will not be able to maintain what you have started. Think of your changes as including more healthy options rather than eliminating all "bad" foods. Foods aren't good and evil. Some are just more nutritious than others, and those are the ones you want to focus on. While many people focus too much on calories in and calories out in weight loss, the quality of food you give your body is important. Your body needs nutrients and nutrient-dense foods that will keep your body running without crashing in the middle of the day. It needs this fuel so you can do more and get active. People who are trying to lose weight using hypnosis need to remember that hypnosis requires you to also try new things. You need to start being more physically active, which can include exercise at a place like a gym, but it can include any activity that gets you off the couch and doing something that allows you to be creative or active. Get on your feet as much as you can and go out into the world and do things. Even just taking one walk a day can lift your spirits and make you feel like a brand-new person. Just fifteen minutes more of activity will transform your life and allow you to build up to the additional activity. Activity can be hard work, but it is fulfilling work. The changes that you need to make can easily be fit into your life if you are willing to put in the time and effort required. Stop making excuses that prevent you from shifting your life for the better. All those excuses you have about not having the time, money, or other resources are holding you back. If you are determined, you can get imaginative and work within your limitations. There is always time and energy that you can find if you budget for it and prioritize your weight loss. Stop putting weight loss off if is something you really want to happen because the world isn't going to stop just because you aren't going anywhere. Don't regret wasting your time in stagnancy. Do something today! With hypnosis and a good mindset, you can create permanent changes to your life and continue to bring happiness and healthiness int your life. There is not one catchall solution to weight, but with a mixed-method practice, you can achieve the easiest and safest results possible. Say goodbye to belittling yourself and not eating foods you love. You don't have to suffer to be thinner. This is your time to stop obsessively counting calories, fat grams, and carbs.

It is time to start counting on yourself and the tools that you were born with, such as your hunger cues, your subconscious, and your ability to move. Take the chance on yourself and give hypnosis a shot. It will work if you are open-minded to making changes and supplement the process with dietary changes and physical activity. But if you do not open your mind to the power of hypnosis, you could remain stuck with the inaccurate, incessant messages of our diet culture that will only make you feel guilty and make you think that losing weight will never happen to you. The good news is that it is not impossible to lose and keep weight off. You can lose weight, shape your body, be stronger and healthier, with just a few incremental changes. You don't need to transform everything all at once. All you need to do is start, which is something that you can do right now! Don't be afraid of failing because if you commit to this process, there is no chance to fail. Even if you only want to lose a few pounds, deciding that you are going to follow through with change is a huge achievement that you should be enormously proud of. Just reading this book is a step in the right direction and an opportunity for self-development. You can do this. I believe in you, and now, you need to believe in yourself and take the bold step towards your future. Getting the mind to be in tune with the right things and strategy is a major way of out of overweight. There is a lot to do by your mind. The fundamental of it all is embedded in the mind. All other techniques will not work if the state of your mind is not adjusted towards a structure that is beneficial to your body. The mind needs to be tuned with a healthy lifestyle otherwise nothing will work. Many people have engaged themselves in so many diet plans, some many gym schemes; yet, they seem not to get the actual result needed. The change you want to see starts from the inside and not the outside. The subconscious mind always yields to our directives. Whatever instruction you give to your subconscious mind matches what you receive back. There will be a lot of problems if it is not set in your favor, and you can access all the benefits only if you get the correct words. Of course your subconscius mind will receive inputs from the environment and it will be stimulated by your emotions. The subconscious mind is a good messenger but can be a horrible master. All that is necessary or not, is achieved once we have affirmed the related emotions. The greater the intensity of the feelings we receive, the more efficient and promptly we can get goals achieved. How is it processed?

Remember: a thought, the thought forms an image, an image forms emotion, and the emotion therefore gives birth to reality. It could therefore mean that we build thoughts based on whatever we have seen, received or once inputted into our mind. This implies that we determine or control what comes into our subconscious mind. The absolute solution for weight loss is the concentrated power of your mind. Use self-hypnosis to take control of your mind and enjoy the feeling of success.

EXTREME WEIGHT LOSS MEDITATION

Boost Your Self-Awareness and Self-Esteem to Lose Weight Without Effort and With Long-Term Results by Jamie Deep

Introduction

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ometimes, eating well and doing sports may not be enough to lose weight. If it happens to you too, it is time to give meditation a serious try.

Meditation is a very old practice, which the ancients already knew and applied. Originating from religion, meditation has spread to the Western world as a relaxation technique. According to a study conducted by Harvard University, meditation can produce physical and biochemical changes in the body, and it is now established that relaxation resulting meditation, can affect metabolism, heart rhythm, blood pressure and breathing. Practically, meditation allows you to get in touch with the most intimate part of yourself, with the deepest Self, the one we tend to neglect because too much taken by the everyday commitments and tasks. Meditating is an act of self-awareness that has only one goal: to be in the present moment. Self-knowledge and the acceptance of the present allow you to live with fulfillment and serenity. There are many types of meditation that can help you develop a better understanding of yourself, including how your mind and body works. This increased awareness makes meditation a useful resource to better understand your eating habits, which are a key factor in losing weight and maintaining your body fit over time. To properly prepare for a meditation experience, you need to make sure you have a quiet space where you can engage in meditation. You want to be as natural as possible, so that you are not distracted during the meditation session. In addition to having a quiet space, you should also make sure that you are comfortable in the space you are in. For some of the powerful meditations I will share with you, you will have them lying down or before going to bed so that the information sinks in while you sleep. For others, you will be sitting upright, ideally with your legs crossed on the floor, or with your feet planted on the floor while sitting in a chair. Remaining in a sitting position, especially during morning meditations, will help you stay awake and increase your motivation. Lying down during these meditations at the beginning of the day could lead to draining your energy and feeling completely exhausted, rather than motivated. As a result, you can actually

work against what you are trying to achieve. Each of these meditations is going to involve a visualization practice; however, if you find that visualization is generally difficult for you, you can simply listen. The basic here is to make sure that you keep as open of a mind as possible so that you can stay receptive to the information that comes through these guided meditations. Beyond all of the above, listening to low music, using a pillow or a small blanket, and dressing in comfortable loose clothing could help you have better meditations. You want to make it unquestionable that you make these experiences the best possible so that you look forward to them and regularly engage in them. As well, the more relaxed and comfortable you are, the more receptive you will be to the information being provided to you within each meditation.

CHAPTER 1:

Mindfulness Meditation for Weight Loss

onscious meditation is a natural way to promote a peaceful mood and relax the mind. Awareness is the result of meditation. For centuries, it has been used to influence the brain, control emotions and improve focusing and concentration. This is an essential mental exercise that can be undertaken. Its impact on our lives is amazing. If you have never meditated, you do not know what you have missed. Conscious meditation has many benefits on our lives. We should all meditate to improve our lives.

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When you decide to start your meditation journey, your first step will be to find a space in which you can meditate. Look for a place that is quiet and where you feel comfortable. This ensures that the meditation process is effective and that it is worth your while. Noisy places can be destructive, and your mind might not manage to stay in a state of calmness. It is good to invest your time and energy into getting an appropriate place. At the beginning you can start with short time periods of meditation. This ensures that you do not put too much pressure on yourself. It is good to find pleasure in humble beginnings. You may not manage to concentrate and meditate well at the beginning. This is something that you will train yourself on a daily basis, and you will work regularly to get better. If you try today and fail, tomorrow you have another chance to try again. With this kind of

perseverance in what you do, you will become more skilled.

As you start your meditation journey, try to make it simple. Do not complicate it with things that are not necessary. Mindful meditation is not meant to be a challenging and complicated process. It is designed to be a relaxing moment where you get to concentrate and focus on the things that matter. You are required to sit and relax. This process allows your mind to feel refreshed, and you get to concentrate on your breathing as your brain remains in a calm state. When you do this, you will be surprised by the results that you get at the end of the day. Weight gain is often linked to emotional factors and is often due to bad eating habits that are carried out without even thinking about them. With meditation it is possible to restore emotional balance and focus attention on those automatic behaviors that lead to eating incorrectly or excessively. Let's take a closer look at the results you can achieve with meditation You start eating only what you need Sometimes we eat not because we are hungry, but because food is available. In the same way that you make a random decision to buy items that you do not need in a supermarket, in the same way that we sometimes buy food. For example, you may have recently gotten a job, and this is the first time you have gained some financial freedom. You find that there is that expensive restaurant that you would have liked to go to but couldn't afford it because

you didn't have the money at that particular time. Now you can afford to visit it often and buy food that you don't really need, but that you are buying just because you have the money and the food is available. Most bad decisions that lead us to eat food that we don't have to eat can be avoided if we focus our thoughts on getting only what we need. This process requires a person to assume a certain personal discipline. Before buying any food, one wonders if it is really necessary. See if the food you are hiring will add value to your health. After asking yourself such a question, learn to know the right thing to do based on your answer to the questions. It is a simple process that will prevent you from consuming certain carbohydrates that make you take unnecessary weight. It helps you avoid emotional eating You might fall into the category of those people who eat whenever they feel stressed or have negative thoughts. You find that whenever you are angry, or someone makes you feel sad for yourself, all you want to do is eat. In the process of wanting to eat more, you start to gain some weight. You may be consuming refined carbohydrates and fast food. Your body buys more food than it needs. For example, glucose levels increase and cells are not able to convert all the sugars into energy. Unconsumed sugars are converted into fat and as a result, you gain weight. Meditation allows you to challenge negative feelings and stressful thoughts. You get to understand the cause of the challenges you are facing. In a calm mood, you can find a possible solution to the problem you are struggling with. If it is beyond your control, you can learn to accept the situation as it is and let it not adversely affect your feelings. When you learn to do this, you can avoid eating emotionally and, in the process, lose weight or avoid gaining weight after you have already lost weight. It helps you to make the right decisions about food We live in an age where people become creative with food. People try new recipes to see what can work and what can't. We are increasing the production of processed foods as people venture into the food industry. Specialized companies are studying to provide food that people will love and that will keep them coming for more. They learn to know their target audience and give them what they want. Most people eat something just because it is sweet, and they like the taste in their mouths.

Now, you might be hungry and looking for something to eat. You have the decision to choose a healthy meal or eat an unhealthy meal.

You know the benefits of a nutritious meal and, at the same time, you understand the disadvantages of an unhealthy meal. Meditation allows you to make a better and more informed decision about your life choices. Some of these life choices are found in the decisions we choose to make for the meals we want to make. Most of the time, we overlook the power of those decisions and the impact they could have. Meditation allows you to consume what is necessary at that time. In this case, you have chosen to consume a simple meal rather than elaborate foods. In the end, a food is healthy - and helps you lose weight - if all its nutrients are well used by your body. It improves the way you eat How do you chew food? Did you know that the way you chew can affect your weight? Some of the things we do seem simple and without implications, they are not expected to have any effect. Surprisingly, how you chew food is very important. When you chew your food quickly and swallow it immediately, the food particles are not well broken down. If the food is not chewed properly, it will go down into the stomach as a whole and therefore be more difficult to digest. This can cause fatigue, heaviness, mental fatigue and

irritability and also acidity, stomachache and other physical problems related to poor digestion and malabsorption of food. When you eat too fast the brain does not record what it does and therefore you will be hungrier and earlier than usual during the day. Also, if you eat too fast, you will fill less full because the hormones of satiety do not have time to send their signals to the brain, and by the time you realize that we have eaten too much it will be too late. Most of the food products available on the market are treated, modified so as not to require prolonged chewing. As we no longer have to chew, we swallow faster, we do not linger to perceive the flavors, we eat more and, over time, we gain weight. Natural foods, on the other hand, which are healthier and unprocessed, as well as vegetable and raw foods, are generally more consistent and require more effort in chewing, almost automatically leading us to slow down and reduce the amount of food ingested. Meditation allows you to concentrate while chewing food and chew several times. In the process, every nutrient content in the food consumed is well used by the body, you will enjoy your meal with taste and only need a smaller amount of food to feel full. You begin to realize the effects of certain foods on your body Once we eat the food, our body responds to what we have consumed. It can be a negative or positive response. Different foods generate different feelings. We may not believe what some of these feelings are unless we focus our mind on realizing them. The power of meditation is that it allows you to concentrate, focus and point to certain things that need your attention. This is an easy thing to accomplish; you just need to assess how your body reacts to the foods you consume. After you eat some foods, you will notice that some make you feel energized while others make you feel tired. Every time you eat too much, you will experience a sudden feeling of tiredness. You feel as if your body is too heavy, and all you want to do is take a nap or rest. This is a sign that whatever you ate was not necessary, and therefore your body will not use it. As a result, most of what you have eaten will be a waste that your body will turn into fat. In this process, you add a little extra weight as the excess food becomes excess fat in your body. On the other hand, if you eat and feel immediately excited, it means that your body has been receptive to the food you have eaten.

It is able to convert much of it into energy, and every component in the food is well used. This is beneficial to the well-being of your body and can help you lose weight and prevent you from gaining extra weight. It helps you realize your cravings Food craving is, to date, widespread and widely known, although many of its aspects are still unclear and, in a certain sense, mysterious.

The food craving is an intense and uncontrollable desire for a specific food: a desire that is out of control and independent from hunger. This desire can last a few minutes or entire days and mainly concerns the socalled "junk food", rich in sugar, salt and fat. The food cravings we have can be caused by a variety of factors. You might be busy watching posts on various social media and suddenly you come across a picture of a huge burger that seems to taste the same as it looks. Immediately, the need to eat some. Before you saw the picture, such a thought hadn't crossed your mind, but now that you have seen it, you suddenly feel like eating some. As a result, you automatically develop the desire for a hamburger. You might find yourself walking to get some food from the fast food restaurant, or you might want to order some online. Desire makes you suddenly make hasty decisions to eat.

Some cravings are generated by the desire to eat the food you like to eat. You may be a person who loves tacos. All you think about every time you want something to eat you think about those tacos you like so much. But are they really necessary? When you get the urge, you don't think about it and it is this unconsciously eating that makes you eat more than you need and consequently makes you gain weight. Being aware of some of these cravings can help you avoid them. Meditation helps you realize the cravings you have. After conducting an evaluation, you can find out if some of these cravings are beneficial to your body. If you realize that they do more harm than good, you will be able to avoid foods that are not good for you.

CHAPTER 2:

Types of Meditation

Chanting Meditation he Om chant is the easiest one to remember because it is what is used for meditation in general when you do it via a yoga class. Om is simply a word that you chant on the outward breath, but it takes a little while to get used to chanting. You may want to do this privately, so make sure that the space you have for meditation gives you the privacy that you need. It is not the sound depth that counts, it is the fact that the chant goes with the outward breath and is chanted through lips that are a little apart so that there is a kind of tingle to your lips as the chant is sung. The pitch that you choose for the chant is also something that you can determine based upon what’s comfortable to you. Not everyone can chant in a high voice, but it should be the natural sound that comes from you when you simply hum something. Using the Om chant, get into position as with former instructions and when you are ready to meditate, breathe in to the count of 8 and out to the count of ten until you get that rhythm going with your breathing so that you no longer have to think about the length of your breath. Now breathe in again and on the out breath, chant the word Om, to the count of ten. Breathe in again to the count of eight, and chant to the count of ten. You can easily pick up the numbers in your mind and this method of meditation is particularly helpful

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for people who find it very hard to drop their thoughts while meditating. The concentration on the chant and the breathing will be enough to keep your mind occupied while you meditate and again, if thoughts do come to your mind, you simply see them as passing friends and wave them goodbye in your mind because now is not the time to share your life with them. Sat Nam – This means literally that truth is my name. The idea with this mantra is to extend the Sat until it is about 30 times longer than the Nam part of the mantra. It may take a little practice, but it will be worth it because it is something that you can use while meditating or independently of meditating. Neti Neti – This is a mantra not to be used when you are meditating but when you want to expel thoughts from your mind that are negatively impacting your life. Chanting while you are meditating can be helpful, you must remember that chants have other purposes and can help you to chase away negative thought patterns from your mind. When you find in your everyday life that you are chased by negative thoughts, you can merely replace them with mantra that is sung silently to yourself, particularly the neti neti mantra that is intended for expelling thoughts of this nature. If you do chanting meditation with a Guru, you will usually be given a mantra that is meant specifically for you and is based upon your time and place of birth or Vedic astrology. However, when you are taking up meditation on your own, the above mantras will suit everyday use to try to concentrate the mind on the moment, rather than on any kind of thought pattern.

Mindfulness Meditation This can be done in different ways depending upon your needs. For example, you can use mindful meditation to make you aware of your breath as is taught by major yoga classes, or you can choose something specific to focus on while you are meditating, such as the movements of the body as you breathe or the feelings that come from inside you. In either case, the pose for the meditation is the same as given in the part on meditation and you are encouraged to let go of worldly thoughts and place all of your attention on your breath. If you find that your mind is distracted, you can feel the changes

in your body as you breathe, for example, the rising of the upper abdomen as the air goes into the body and the lowering of this area as the air goes out of your body. You may even notice changes in your temperature or changes within the position of your shoulders while you breathe and focusing on the breath is the whole point of this exercise. There is another form of mindfulness meditation that you can try before you take up meditation on a daily basis and this will help you to become aware of the moment. In this case, sit somewhere where you will be peaceful and place your feet flat on the floor, just as you would when you meditate. Now start to breathe in through the nostrils to the count of 8 and out to the count of ten, but this time keeps your eyes open. This kind of meditation can be done at any time during your day and a natural environment will encourage the breathing in of fresh air and the feeling of energy. While you are breathing observe your thoughts and as a thought comes to your mind, let go of it and replace it with something that your senses pick up like an aroma or a color, a touch or a sound that is inspiring. Do not make anything of this thought. Simply be in the moment and awaken your senses. When thoughts come to your mind that is unfitting to your meditation, simply let them go and imagine them flying away like leaves from an autumn tree. This kind of meditation is useful when you have time on your lunch break or when you simply need to energize before a meeting. It’s something that you can do with your eyes open, but it’s best to start this kind of meditation in an environment that is calm and that does not produce too many distractions. Remember you are celebrating the moment and breathing it in, with all its variances and allowing your senses to pick up on the beauty of that moment.

Focused Meditation This form of meditation is the place where you have a purposeful focus for your mind. You can use a candle or perhaps an inspiring image, but during meditation, focus your mind and eyes on this image and nothing else. This can also be done with a recording made specifically to help you meditate. This can be musical, but it will never be loud or something that will shift your attention to the actual meditation process. It is simply something to give your mind a focal point. The point is that even if you were to focus on a stone during the course of this type of meditation, you will see that with each passing moment it changes and you simply have to keep your attention on

that object as you inhale and exhale, as you do with other meditation systems. In Buddhist temples, you will often find a statue of Buddha, but you may also notice that there are colored areas, which use pale pastels, and these could be flowers or lotus, but the point is that they provide something of inspiring value to those who are trying to meditate. Sit in your normal meditation position and, as usual, begin to inhale through your nose until you count to eight and then out until you count to ten. Continue to do so until your breathing is regular and you know you can maintain this rhythm even without counting. Then focus your eyes on the object you have chosen, or alternatively your ears on the sounds you have chosen. In the case of the latter, you can keep your eyes closed and simply let yourself be absorbed by the music as you breathe. The continuation of the meditation takes about 20 minutes when you are used to meditating in this way and this may be fine for those who find that thoughts wander in and out of their mind easily or are easily distracted by the purpose of the meditation. If a thought that is not related to meditation enters your head, remember to let it go and bring your mind back to the center of meditation. It is not wrong for you to have these thoughts. Your mind is not used to immobility and it will take some time before you get used to it. Some people even create a special space for this type of meditation, where they are perhaps inspired by the light or air in that room and it is a good idea to choose a place that fills you with inspiration.

Walking Meditation This kind of meditation is useful for you in your everyday life. There may be times of the day when you feel too stressed or when you need to ground yourself so that you are able to concentrate on what lies ahead. For example, if you have exams to take, or if you are going for an interview and want to appear calm and collected, then walking meditation may help you to do that. Choose a place where there is not too much distraction at all. The idea is that you walk in reasonable circles and while you do so, you look down at your feet and are guided into observing the movement of the limbs and the rhythm of the breathing. For this type of meditation, I would suggest that you breathe in to the count of seven and out to the count of eight. You certainly don’t want to be so relaxed that you cannot stand up! As you breathe in, feel the rhythm of the breath as you lift your leg from the floor. As you breathe out, feel the rhythm as your foot touches the floor and you make ready to move

the other foot. Breathe in, and move the second foot from the floor and be aware of all of the movement of muscles within your leg as you move forward placing your foot onto the ground with the exhale. You may wonder what it will be for. The reason why you need to learn to breathe in harmony with your body movements is that it allows you to be more self-aware and less aware of all the problems surrounding your life. You are grounded into this moment in time and as you follow your path and continue breathing and observing in this way, you are effectively meditating at the same time. However, a word of warning: you will need to look in a downward direction so that you do not misplace your foot. That is perfectly acceptable. The best kind of surface for this kind of meditation is a flat surface because you don’t have the additional worry about stumbling and falling and don’t have to pay attention to external things like the slope of the ground. It is all about internalizing and being in the moment as you move forward and breathe with the motion of the body.

CHAPTER 3:

How Meditation Can Improve Your Health and Quality of Life

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editation is mind training. Just as you train your body to build big strong muscles, learn to play a new instrument, or introduce anything new to your brain and body that they aren’t familiar or comfortable with.

You must practice meditation over and over to reap long term benefits. The only reason a body gets huge with muscles, from exercising, is because it is learning to adapt. If you view meditation in the same way, your brain is exercising and developing a new mindset from repetitive practice. What happens when you stop working out? You might get a little jiggly and get weaker. Well, how do you expect your brain and body to act all Zen toward negative situations when you don’t practice beforehand the kind of energy you’d like to exude and maintain throughout your day? There are so many ways in which meditation improves mental health. It can assist in treating mental illnesses like depression and generalized anxiety disorder. Additionally, it can ease the chronic stress and distractibility most modern people struggle to master. Focus at work increases, and relationships with others improve. It allows you to build better connections and really listen and care what someone’s saying. In short, meditation allows you to be relaxed, present, patient, and grow in wisdom and faith. Mindlessness, stress and anxiety are shown to damage the immune system and slow the recovery of injuries. They also slow the progress of weight loss, strength training and learning. A mind at peace is a mind capable of just about anything. Working to practice mindfulness pays huge dividends. Here are just a few other things you’ll experience: Better Sleep. Meditators are able to sleep better and relax deeper. This can lead to all kinds of stimulating special effects, like lucid dreams (being able to control the

dreams and decide what to dream about) and decreased nightmares. I suffered from insomnia for over 20 years and relied on prescription sleep medication for as many years as well. I can tell you now that I no longer need them. Most of the time I sleep like a baby. Improved Focus. Of course, one of the biggest benefits of meditation is being able to focus on things for long periods of time, and at an intense level. This is massively helpful if you are trying to achieve something or anything in your life. Increased Grey Matter: The brains of meditators are shown to actually have more grey matter. Grey matter is like the bond that holds the brain together, and helps it fire signals and process information. The greyer matter you have the faster and better your brain operates. Helps You Get into Flow State: Have you ever been writing something, and you just get into the ‘zone’? Or maybe you’ve been playing a sport of working out and you just get into that headspace that’s unshakable and unstoppable. You are working faster, better, and more focused, and you don’t notice the time passing? That’s ‘flow state’ and meditation helps you get there more easily and more often. Reduced Risk of Disease This is actually something I want to explain a bit more about. Meditation has the ability to lengthen what are known as ‘telomeres’ making you resistant to all sorts of diseases like Cancer and Alzheimer’s! Telomeres are like the ‘protective caps’ at the end of your chromosomes. But wait, what’s a chromosome? A chromosome is essentially a thread of protein and DNA found in the nucleus of our cells. It is pretty important. On the ends of our chromosomes are telomeres. A telomere is like the protective plastic cap on the end of a shoelace. It stops it fraying and going all horrible. So, telomeres stop our chromosomes from getting stuck together and fraying, so to speak. Over time though, our telomeres get shorter. This means that sooner than thought, our chromosomes are no longer protected and are not able to divide or heal themselves anymore. This leads to the cell dying, mutating (cancers)

or changing. And this is how aging happens, our telomeres become shorter and shorter to the point where they can’t effectively protect our chromosomes any more. So, our cells start dying. This is the natural aging process, but it can be slowed down massively by meditating.

Meditating actually lengthens your telomeres, meaning your chromosomes are much more protected for longer. Years longer. It is like giving your individual cells a suit of armor to protect them against the passing of time, and all you need to do for that, is to sit down and do nothing for ten minutes a day! This also means less cells die or mutate, so you look and feel younger. But it is not just about feeling younger though. When telomeres get too short and the DNA is left exposed, it can mutate or fuse to other things. Things that it shouldn’t fuse to. They can become damaged. It gets dangerous, because it can actually cause things like Cancer and other diseases. So, there are a number of things that meditation can help you with. It can lengthen telomeres and make you more resistant to things like Cancer and aging. It does this by increasing telomerase activity, which helps lengthen the telomeres attached to your DNA. Powerful stuff. But more than all of those benefits come the condition of feeling better! Just feeling good in everyday life, and not having to worry about the stress’s life or the negative aspects of life. It makes you feel good, and for a lot of people that’s the most important thing. The increased focus, better sleep and immunity come as a bonus.

CHAPTER 4:

Mini Habits for Great Results you may feel out of control when it comes to eating. We feel O ccasionally driven to follow fashionable diets, or even work out hard in the gym. While it is extremely important to exercise and be careful with what you eat, it is equally important to build a good relationship with your meals. This will determine the level of your life, both in the office and at home. A healthy relationship with food requires effort, but it is worth working to feel more at peace with eating. Here is what you could do to prevent unhealthy habits from continuing to be unhealthy. Be attentive. When would you overeat or eat food that is bad? Can a particular event or feeling activate your unhealthy eating habits? Occasionally, by way of instance, we crave particular foods if we are tired at work, and we visit the vending machine to solve the craving. Be mindful of your hunger triggers and cues when you eventually notice and focus on some unhealthy eating patterns, you are able to effectively purge them. Be relaxed. Maintain a comfortable approach when it comes to meals -not only does that aid with weight care. However, in addition, it enables you to make progress with your health all around. Relaxed eating makes it possible to eat till you are nutritionally pleased and helps facilitate emotional eating, therefore look at slowing down through all foods --lunch at your own desk. Inspect different textures, tastes, and elements of your meals, and overall--love. 1. Stop punishing yourself for everything you ate. It is not serving you personally or your body! In reality, your entire body reacts to the negative jumble, which generates undesirable stress in the body. Stress is the number one health killer. 2. Practice mindful eating: Really look at your food. Taste it. Smell it. Use your perceptions! Enjoy what is on the plate. This way, your brain will

indicate satiety and you will be less inclined to overeat. 3. Be grateful for your meals! Hate to seem like another Airy-fairy wellness preacher, yet this term gratitude may change your own life. Stop and consider how this food obtained to a plate and just how blessed you are to get access to it. 4. Relish your food. Don't cloud your eating experience with negative ideas such as, "I shouldn't be eating this" or even “I am a loser that I couldn't control what I ate." Your own body will manifest those ideas into physiological stress.! Hi, cortisol!!! Goodbye to optimum digestion! Please, be in peace with your plate. 5. Stop the vicious cycle of all-or-nothing. Should you make a poor food choice, attempt to let it all go! Your entire body reacts to everything you do the majority of the time, maybe not occasionally! The majority of us think, "Well, I ate which donut so that I may as well keep moving" this turns into what's called a 'food binge.' Now see that is where the problem appears. That your body doesn't mind the donut so much, but it is going to begin to mind all of the rest, which you simply fill it with. It just does not understand exactly what to do with it all at one time. 6. Practice positive affirmations. Affirmations are a powerful instrument to Reverse negative ideas and reprogram your beliefs, actions, and behavior. They could alter how you find the planet and most certainly helped me improve my relationship with my physique. Someone’s I enjoy This plate of food is really great for me. My body knows how to utilize this food. My cells are all going to be not nourished with this much goodness. 7. Give up the need to eat and be absolute. Nobody eats perfectly. Perfect does not exist! Try out a release that wants and remember you are good enough. 8. Quit comparing! Your body and nutrient demands are different from those of your friends, your sister, and your mom! Their relationship with food doesn't have

anything to do with you. They have an entirely different and elaborate body mechanics. 9. Do not be difficult with meals. It is important not to allow your healthful lifestyle to get in the way of your life. If you are outside with family and friends, do not be concerned about the food choices. It is not important. Just select the finest available for you. Otherwise, you may just complicate your relationship with meals. 10. If you are reaching for food when you are not hungry afterward, something emotional is happening. Why are you reaching that relaxation? Just spot it. If you understand you are not really hungry, I urge you to do something else that is pleasurable! Go for a walk, massage and spa, paint your nails, be romantic with your spouse, watch your favorite TV series with a cup of tea, talk to your best friend or browse wellness sites and write your favorite recipes! Anything!

CHAPTER 5:

The Key Factor for Fat Burning you start using meditation to do things like helping you burn fat, B efore you need to make sure you are properly prepared for your meditation sessions. Each meditation will consist of putting you into a deep state of relaxation, following a guided hypnosis, and then awakening you from this state of relaxation. If performed correctly, you will find yourself experiencing the phases of change in mentality and behavior that follow the session.

Self- Love If you have fallen off course with your eating habits, don't let the voices in your head creep in and tell you that you are not good enough. These seemingly harmless whispers are poisonous, harmful and significantly affect your self-esteem. If you shrink yourself in this way, it is time to change the way you talk to yourself. First, pay close attention to your thoughts. Whenever you hear your internal criticism of the attack, stop and say, "No, I will not talk to myself like that. I deserve better". Then speak with your voice - with kind words and sympathy, because you are worthy of being heard. You have already heard it; that annoying voice in your head, which inflicts small blows on you: “you are a disaster. You said you were going to eat well this week and now you've erased it. You can also stop trying”. I guess sometimes you have heard similar words about your work, your intelligence, your body, your face, your personality and your clothes - almost all of them. Meet your inner critic. It is this cruel voice in your head that judges you and humiliates you, making you feel bad, inadequate, useless and guilty. Without control, it can lead to problems such as low self-esteem, illness and depression. I have struggled for years with very high internal criticism. It drowned out the positive messages and told me that I should not eat this chocolate bar, that my nose was very big, that I am an indifferent friend, that my recipes were

terrible and that my writing was not very challenging. But guess what: according to the experts, we all have an internal critic. The fact that the internal critic is something in itself relieves me. Almost every human being on the planet is struggling with inner negativity towards themselves. I don't know about you, but I find it comforting. And how does this affect food and health? In many ways, I would say. I think for many people this is a major obstacle to their inner critical ability to incorporate nutritious food into our diet and maintain a positive relationship with food. Imagine all the negative messages that inner criticism can feel about a person trying to move to a healthy lifestyle (you probably heard yourself). Not for nothing do we sneak into the kitchen for ice cream, and then criticize ourselves in a guilty brothel, stop training one night and stop everything, or bombard ourselves with an unhealthy meal and decide we can't cook. There are many theories on how to fight internal criticism, but what I would like to emphasize first of all is that if you are struggling with internal negativity, you are not alone. We all fight against internal criticism that tries to paralyze and destroy rather than build and encourage! Awareness. Just be aware of the internal critic and start listening to that voice as it is. Listen to the internal critic and determine if the message you heard is true. If it is a lie, replace it with a positive statement of the truth about yourself. It sounds deceptively simple, but I found this method to work incredibly well in practice. Even though I don't know you personally, I know that you are precious and loved, regardless of your appearance, personality, intelligence and the decisions you make. And you can make healthy choices, even if you ate a lot of ice cream yesterday or are obsessed with chips or skipped daily exercise.

Self-Esteem Many people share the mistaken belief that self-confidence and self-esteem are in fact one and the same concept. Although they are closely linked, they are actually quite separate aspects of a person’s state of mind. Selfconfidence, as already deliberated, specifically relates to how confident you are in your abilities and skillsets. Thus, it focuses on your ability to achieve

success in anything you do. Alternatively, self-esteem is your overall image of who you are. This includes such things as your physical appearance, how others perceive you, how happy you are with life and a general sense of whether or not you are a decent person. Needless to say, self-confidence plays a huge role in a person’s self-esteem; after all the more self-confident you are the higher your self-esteem will necessarily be. Equally true, the higher your self-esteem, the more self-confident you will be. However, in order to build self-esteem, it is vital that you approach it from every angle. This part will deliberate several methods for building self-esteem, thereby enabling you to improve your life in a real and significant way. The first step to developing high self-esteem is to protect yourself from the negative elements that contribute to create low self-esteem. This is the same idea behind any diet or health food regimen. Before you start eating the right foods you have to stop eating the foods that are bad for you. Therefore, before you begin to practice those things that increase self-esteem it is vital that you identify and avoid all of the things that would undermine those efforts. Unfortunately, the truth of the matter is that people are often surrounded by and exposed to harmful elements that undermine self-esteem. Not only are these elements commonplace, they often appear quite harmless, taking the shape of things that the average person believes to be positive and enjoyable. Just as the foods that are cheap, convenient and tasty are often bad for you, so too, the things that are readily available in terms of entertainment and social media can in fact be harmful to your overall sense of self-worth. This is the danger presented by false realities. As a result to build self-esteem you must learn to protect yourself from false realities. One of the most common false realities that people are exposed to day in and day out comes in the form of advertising. How many times have you seen attractive, happy people driving a particular type of car or drinking a particular type of beverage? At first such images may seem quite innocent enough; after all they are just advertising, not something to take too seriously. However, it is the constant exposure to such images that is the biggest problem. The constant image of people being happier than you or more attractive than you can begin to create a low sense of self-esteem. This is due to the nature of the human mind. It is difficult for people to look at other people's lives and not make comparisons with their own lives, to compare the things they see with their own experiences. Therefore, the more you see

commercials full of younger and happier people, the more you start to feel older and less happy. Advertising companies are fully aware of this fact, and it is the very reason why they use this type of marketing. The bottom line is they know that you will begin to feel less satisfied about your life, that’s why you will buy their products in the hope that they will turn you into the happy young people you see in advertisements. Although it may seem ridiculous that simple ads on TV could affect a person’s sense of self-worth in a real and meaningful way it is this very impact that causes so many people to fall into debt as a result of compulsive shopping. The desire to create a better, happier life leads people to feed into the message in the advertisements, namely that if you buy a particular product you will be as happy and attractive as the people portrayed. Needless to say, this isn’t about your spending habits, rather it is about the harmful impact that such seemingly innocent things as advertising campaigns can have on a person’s self-esteem. Recognizing such dangers is the first step to protecting yourself from false realities. Another form that false realities can take is that of social media. Such things as Facebook, for example, are nothing but platforms for the spreading of false realities. After all, how many people upload photos on Facebook of them having a dull and ordinary day? More often than not the photos you see are of other people having a perfect time in a perfect location with a perfect group of friends. The danger here is that you begin to believe such photos are the norm for these people. This makes you feel as though your life is significantly less exciting and fulfilling than the lives of those you follow on social media. The simple truth is that social media is one big fat lie. More often than not the perfect pictures shared are nothing short of an oasis in an otherwise stressful and ordinary life. However, since the stressful and ordinary part of life is rarely shared, it can be easy to imagine that you are the only one struggling in your day-to-day existence. The impact this can have on your self-esteem is nothing short of devastating. Therefore, in order to build a healthy sense of self-worth it is vital that you avoid feeding into the things that can make you feel inferior to others, such as social media and grossly exaggerated advertising.

CHAPTER 6:

How to Use the Guided Meditations in This Book

nyone with a mind and body can engage guided meditation. There is no need for any unique equipment or luxurious classes. For many, the most difficult part is simply carving out the time to do it. Try to begin with something realistic, such as 5 to 10 minutes a day or even every other day. Make sure you are in a quiet place during these 10 minutes. If you have children, you may want to meditate before they wake up or after they go to bed to avoid distraction. You can also meditate in the shower.

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As soon as you are in a calm place, make yourself comfortable. You can sit or lie down, just take any comfortable posture. Begin by paying attention to your breath, looking at your chest or stomach as it rises and falls. Feel the air as it moves through your nose and out of your mouth. Listen gently to the sounds the air makes. And then, with your eyes open or closed, follow these guidelines: take a deep breath. Hold it for a few seconds. Breathe out gently and do it again and again. Take a natural breath. Examine your breath as it enters your nostrils, lifts your chest or makes your stomach move, but do not interrupt it in any form. Continue to pay attention to your breathing for 5-10 minutes.

You will find that your mind is moving away, which is completely normal. You will find that your mind has drifted away, which is completely normal. When you are about to finish, consider how easy it is for your mind to get lost. Then, know how easy it was to bring attention back to your breath. Try to practice this for several days during the week. Keep in mind that it may not seem very efficient the first few times you do it. But with constant practice, it will become easier and start to feel more natural. Follow the above techniques and any other technique you will find in this book and you will see the amazing change that will materialize. Observe the following when using guided meditation. Delay your meals. Be careful to chew gently and identify the flavor of each bite. Find the right time to eat. Avoid eating while traveling or doing several things at once. Learn to recognize hunger and time. If you are not hungry, do not try to eat. If you feel full, it is wise to stop, do not continue. Try to recognize what your body is telling you. Forgive yourself. You thought that that cup of ice cream would make you feel good, but it did not. It doesn't matter. Learn from it and go on. Make more reasonable food choices. Spend more time evaluating what you will eat before you really eat. Observe your lustful desire. Craving for chocolate again? Wish for chocolate again? Recognizing your cravings can help you win them. Meditation, particularly guided meditation, can be a useful part of your weight loss program. Over time, it can help you transform your eating behavior, your thinking style and even the way you see your weight in a lasting way. Try to set 10 minutes a day to get you moving. What is the association between meditation and weight loss? Meditation is often moved out the door and is not considered because people wonder how sitting and not burning fat can make them lose weight. But our body is a typical reflection of what is happening in our mind. If our primary focus is on weight loss, we isolate ourselves from the emotional and mental person we are, and this prevents us from understanding why weight gain

appears in the first place. Sitting calmly allows you to sift through thoughts, face restrictive beliefs and raise the standards of what you want for your mind and body. For example, a relaxed and comfortable state allows you to examine yourself on issues related to your health and behavior that limit and improve it. During guided meditation, you get to the reality of the reason you perpetually skip your morning workout or grab junk food every night on the way home. You can carefully look at your motivations for weight loss and why you haven’t attained your desired targets. You can challenge juvenile programming such as being instructed you have to finish all the food on your plate. Most essentially, you can know the reason why weight loss has been a problem in the past and get to a level where you are mentally ready to adhere to a weight loss scheme and get to (and maintain) your ideal weight. You’ll also find out the subconscious blocks that make you healthy change, such as fright, came up from your childhood that are surfacing in self-sabotage. Through guided meditation and mindfulness, you can link the spots to build a special and personalized approach so that you maintain the weight off as well as gaining peace with food and your body. Best of all, you will discover you are becoming more courageous, compassionate and affectionate towards the most significant person in your life — you! Asides influencing our emotional well-being, study now proves that guided meditation positively influences the physical body as well! Meditation can assist with easing severe pain, accelerate immunity, reduce inflammation, and enhance heart health and more! But what’s so surprising is that meditation is now being revealed to positively influence the brain that could help you lose weight. For instance, it reduces loneliness which can make you more optimistic and less likely to eat excessively when lonely. It can help you defeat addictions, facilitate compassion for yourself, enhance our being able to be present while we’re eating, and helps us to have a calm and better sleep which improves our metabolism. It even promotes euphoria, which is connected to taking better care our ourselves. If someone has never meditated once and is only dedicated to weight loss, what is the first step to make a more holistic decision? Not to be anxious! The best way to promote a holistic approach to weightloss is to understand that like local weight loss schemes, it is not a one-size-

suits-all exercise. First, if you are repellant to meditation, you can begin by trying to become more conscious during the day or even just slowing down, especially while making meals, eating, and moving. This will aid you to start becoming more conscious of any unhealthy behavior and triggers that don’t work for your weight loss targets. Then start shifting from thoughts on weight loss to perception of sympathy, exploration, and a more definite approach to health. Take a careful look at what is keeping you from attaining your weight loss targets during meditation, you can have a critical look into why you may not be getting a job you desire or the styles that reveals your romantic life. I take a luxury of time for self-care. It’s that simple! Many people abandon themselves and their health when they get hooked up, but I tend to use a full plan as a means to identify that I need even more self-care, so I don’t burn out. By finding time for exercise periods, cooking tasty, healthy meals, or a quick ten-minute walk with my pet, I can silence my mind, reorganize my nervous system and return to my work with a new vibration of motivation. One of the reasons that we can struggle with weight loss is because we are not eating mindfully. Rather than focusing on the food in front of us, we focus on the TV, our phones, or something else that keeps our attention. We may then find ourselves overeating without even realizing it. Practice mindful eating meditation when you are feeling hungry. Do it before you decide to eat, or after you’ve already tried it once, do it while you are eating. It will keep you focused on your food and nutrition rather than allowing you to become distracted and distant. The process of losing weight can feel so long and strenuous. Part of the reason that it feels so long is that we go through these cycles of giving up, starting again, failing, and giving up. In order to keep you on track and remind you of this struggle, repeat the meditation for extreme weight loss. It will be a visualization meditation that will keep you focused directly on your goal. Ensure that you are in a relaxed position with nothing else that will keep any of your senses from being totally relaxed.

CHAPTER 7:

Guided Meditation for Weight Loss

n this part, we will deliberate on the exact meditations that you should undertake to lose weight and for weight control. If you are disciplined enough to follow the exercises in this part, they will be of great help to you because they will help you to attain a healthy body weight and live a life full of confidence. Remember that you will attain the right weight according to your body, and you should avoid putting your concentration on things like what the fashion industry tries to portray or advertising agencies that do not give the correct impression when it comes to weight. A healthy body is what you need, and you must avoid things views that may distract you from achieving your weight goals and living the life you need. Something you must put into consideration is your diet as you do these meditation exercises. The diet you take should entirely be determined by what body needs and not factors like your emotional state and the wrong eating habits you have cultivated before. As you continue reading this, you will eventually understand the relationship between these meditations and diet. Below are exercises to practice;

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Meditation Exercise: Weight Loss Sit comfortably. Relax your muscles, close your eyes. Breathe in and breathe out. Do not cross your feet because this will lock you away from the desired experience. Hold your hands together to connect your logical brain hemisphere with your instinct. Concentrate on your back now and notice how you feel in the bed or chair you are sitting in. Take a deep breath and let your stress leave your body. Now focus on your neck. Observe how your neck is joined to your shoulders. Lift your shoulders slowly. Breathe in slowly and release it. Feel how your shoulders loosen. Lift your shoulders again a little bit then let them relax. Observe how your neck muscles are tensing and how much pressure it has. Breathe in and breathe out slowly. Release the pressure in your neck and notice how the stress is leaving your body. Repeat the whole exercise from the beginning but now observe your back. Notice all the stress and let it go with a profound breath. Focus on your shoulders and neck again. Lift up your shoulders and hold it for some moments, then release your shoulders again and let all the stress go away. Sense how the stress is going away. Now, place your attention to your back. Feel how comfortable it is.

Focus on your whole body. While breathing in, let relaxation come in, and while you are breathing out, let frustration leave your body. Notice how much you are relaxed. Concentrate on your inner self. Breathe slowly and release it. Calm down your mind. Observe your thoughts. Don't go with them because your aim is to observe them and not to be involved. It's time to let go of your overweight self that you are not feeling good about. Imagine yourself as you are now. See yourself in every detail. Describe your hair, the color of your clothes, your eyes. See your face, your nose, your mouth. Set aside this image for a moment. Now envision automatically as you would like to be in the future. See yourself in every detail. Describe your hair, the color of your clothes, your eyes. See your face, your nose, your mouth. Imagine that your new self-approaches your present self and pampers it. See that your new self-hugs your present self. Feel the love that is spread in the air. Now see that your present self leaves the scene and your new self takes its place. See and feel how happy and satisfied you are. You believe that you can become this beautiful new self. You breathe in this image and place it in your soul. This image will be always with you and flow through your whole body. You want to be this new self. You can be this new self.

After spending a few minutes with this, imagine that every time you breathe in, you are inhaling prana, the life energy of the universe, shining in gold. In this life force you will find everything you need and desire: a healthy, muscular body, a soul that loves itself in all circumstances, a hand that puts enough nutritious food on the table, a strong voice to say no to sabotaging your diet, a head that can say no to those who are trying to distract you from your ideas and goals. With each breath, you absorb these positive images and emotions. See in front of you exactly what your life would be like if you got everything you wanted. Release your old self and start becoming your new self. Gradually restore your breathing to regular breathing. Feel the solid ground beneath you, open your eyes, and return to your everyday state of consciousness.

CHAPTER 8:

Guided Meditation for Relaxation

Breathing you at any plug seen how you gasp when you feel wobbly? H ave Whenever you are loose, pause for a minute to see how your body feels. Or on the other hand, consider how you inhale when you first get up in the first part of the day or just before you nod off. Breathing activities can enable you to relax, on the grounds that they make your body feel like it does when you are loose. Profound breathing is probably the most ideal approaches to bring down worry in the body. The cerebrum at that point sends this message to your body. The way you inhale affects the whole body. Respiratory activities are a great way to relax, relieve pressure and calm down. Breathing practices are far from difficult to learn. You can do them at any time, and you don't have to worry about any extraordinary

devices or equipment to do them. You can do various techniques to see which works best for you. How would you do breathe activities? There are bunches of breathing activities you can do to relax. The principal practice beneath—breathing—is easy to learn and simple to do. It is ideal to begin there on the off chance that you have never done breathing activities. Different activities are further developed. These activities can assist you with relaxing and ease the pressure.

Self- reflection Self-reflection has many brilliant advantages for pressure. One of the most important parts of self-reflection is that it can produce flexibility after a certain time; however, it can also help you feel less worried in a few minutes each time it is used as an apparatus to loosen the body and mind. It can also help you enter the act of reacting to the difficulties of your entire life from an increasingly loose and attentive point of view, instead of responding to life's difficulties out of fear, and it can help you abandon feelings of resentment and divert yourself from meditation. In spite of the many advantages of contemplation, it very well may be a scary practice to start. Maybe shockingly, many people don't attempt self-reflection since they believe it is hard to practice or just powerful with standard, protracted sessions. False! Contemplation can be learned from many points of view, so there will undoubtedly be an assortment of strategies that resound with every person, and with every circumstance. If you love showering, a self-reflection might be the ideal thing for the next shower; chocolate darlings may incredibly appreciate chocolate contemplation. People who like to move may prefer moving contemplation. And keeping in mind that you can get the greatest increases from reflection with visit practice, only five minutes of meditation really can bring snappy pressure help. So, in the event that you just have five minutes for meditation, here is the way to make the most of them: 10 Steps for a Quick Meditation

1. Put time aside. Set aside a clock for five minutes so that you can relax and not stress by staying in meditation for "too long", missing your schedule. 2. Relax your body. Simply close your eyes and relax. 3. Take a couple of full breaths from your stomach and release the tension into your body. 3. Try to imagine the pressure leaving your body from head to toe, either by imagining that the pressure is really wearing off from you through your toes, moving away from your body with each breath, or essentially dissolving infinitely. 4. Free your brain. As you free yourself from thoughts, instead of focusing on "thinking nothing", focus on "being", and when thoughts enter your brain, recognize them gently and let them go, restoring your concentration to the present moment once again. On the off chance that you focus on how well you are moving forward; this becomes your primary interest. In the event that you recognize that meditation is an activity of your brain that brings your brain back to the present moment, it will be much easier to hold your mind still. 5. Continue. Proceed for five minutes and return to your day feeling more and more relaxed and empowered. Shine light on the feelings

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you feel in your body, focus on your breathing, or shed light on giving up. Do this type of meditation daily, and you should feel more focused in general. Make sure you are in a comfortable position; small annoying inconveniences such as rough clothing or an uncomfortable sitting position can be an interruption of the meditation. Do not focus too much on "doing things right". (This can really make meditation progressively distressing!) Thoughts can enter your head regularly; the way to divert your concentration in the present moment is the place that gives you the advantage. Playing contemplative music or using scented healing can improve your workout. They are not important, yet they can enrich your experience if you can join them in a beneficial way. Meditation has been used for both short-term silence (it can reverse your pressure reaction in a short time) and long-range versatility (regular practice can help you become less receptive to stress), so meditation is a great help in relieving pressure for managers, executives or those in leadership roles. 10. For best results, try to engage in longer meditation sessions (like 20 minutes or more) a couple of times a week. At that stage, you will be increasingly trained with meditation, it will become a habit of yours, and these 5-minute sessions will have a greater effect when you need it!

CHAPTER 9:

Empowering Daily Affirmations nfortunately, most people equate the word ‘diet' with ‘sacrifice,' and so immediately you hear the word dieting, first off, you are filled with a feeling of sinking fear. Then your mind starts making fool of you, creating alluring mental images of all the sumptuous foods you are going to have to do without. You find yourself focusing on how much you are going to give up, and all the suffering you will undergo in the process. Then you find yourself defeated before you even start.

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So why use affirmations for weight loss? That is a very good question. Affirmations are a brilliant, motivating factor that can help you change your thought process, and motivate you to do just about anything you set your mind to do. But, at the end of the diurnal, these are just arguments said by you to yourself. Without a change in your actions, they are pretty much worthless. I cannot, with a clear conscience, promise that just by reading out these affirmations; you will achieve the bodyweight of your dreams. Straight up, that would be a blatant lie. However, what I can absolutely guarantee you is that, if you read them continually and persistently, and you combine that with consistent healthy eating and regular physical exercises, you WILL achieve the kind of body that you desire — one thousand percent. The affirmations. 1. 2. 3. 4.

From now onwards, I choose to love and accept myself for who I am. I free myself from all the guilt of the choices I made in the past. I have power over food and not the other way around With every passing day, I will exercise and focus on taking good care of my body. 5. From now, onwards healing is taking place in both my mind and my body.

6. More and more, my health is improving every day, and so is my whole body. 7. All that I will ever need to do this is in me. I will never doubt or forget that. 8. Everything that I eat nourishes and heals my body, and this helps me get to the weight that I want. 9. Eating healthy foods allows my body to get all the nutrients it requires to be in the best shape, and so that’s all I am going to eat from now onwards. 10. With each passing moment, I am getting closer and closer to MY ideal weight. 11. I know that I can do this because I am doing it right now! 12. I acknowledge my desire for fat-rich foods right now, but I am CHOOSING to have an apple instead. 13. I will lose my weight because I want to do it, and I also have the power to do this. 14. Right now, I am the best version of myself, and I am going to work harder to become better. 14. I absolutely have a belief in my ability to change my old habits and to create new and positive ones. 15. I am very capable of attaining my weight loss target. Woe unto ANYTHING that stands in my way. 17. I love and accept my body exactly like it is, and I will constantly and relentlessly work on improving it. 18. Even after attaining my ideal weight, I will stay fit, maintain my weight, and eat healthily. 16. I do not feel the urge to stuff my face with unhealthy foods any longer. I can easily resist that temptation. 17. I very grateful to my body for all that it does for me, and so am going to take good care of it. 18. With every single moment that passes by, I can feel my body

losing weight, and it damn sure feels good, so I'll keep at it. 19. What desire for unhealthy foods? 20. I am willing to change...so I will. 21. I chew slowly and mindfully because it’s good for my body. 22. For everything I do, I give a hundred percent. But for my body, I will give twice that. 23. Every day, I am getting better and better in every single way 24. For me, making healthy choices is easy...very easy 25. I don’t need any more all the extra weight, I am releasing it by the second. 26. I have respect for myself 27. I acknowledge that losing weight is going to be tough, but I am tougher than I realize, and my resolve is unshakable. I WILL lose this weight. 28. From now on, I will eat healthily, and I will savor every bite 29. I do enjoy working out. I am actually looking forward to the following session 30. I enjoy eating more fruits, vegetables, and drinking water. 31. I have decided to release my past and let it go. From now, my past will be just that...my past. 32. I love to exercise. For me, exercise is my new fun. 33. Sure, I weigh ___ Kg. / pounds now...but it is not for long. 34. My excess fat is melting away to reveal muscles I never knew I had! 35. After a hard and draining workout, I feel incredibly proud of myself, and I find myself excited about the following one 36. I don’t feel the urge to criticize my body 37. I appreciate and admire my commitment to do something good for myself. My leaner self is patting me on the back right now 38. Being in control of what I eat is exhilarating and empowering. I absolutely love it.

39. I choose progress over perfection all day, any day. 40. For me, eating healthy is getting easy because I totally love how it makes me feel. 41. I deserve a happy, healthy life. 42. I am so delighted that some of the clothes that could not fit me are fitting me now 43. Getting fit is giving me a more positive outlook on life 44. I am so proud of myself for choosing a healthier lifestyle 45. I am only focused on feeling good about myself. We all have those days where you just feel like nothing is worth getting out of bed for, leave alone exercise. Sometimes there is just so much negative energy around; sheer willpower does not seem to be quite enough to get you through the day. You can be a very successful person...maybe a top, top entrepreneur, or a bestselling author, or even the go-to guy in whatever career field you are in but still feel your willpower could only get you so far. In light of this situation, what you can do is let go of the negative thoughts and flood your subconscious mind with new ones that are positive. Why should I be using affirmations when they are just a bunch of words? Fair question. I could go ahead and tell you that they have worked incredibly well for me, but then I guess that truth is subjective. So, I'll tell you this, there is new academic research that has shown high-stress conditions, those who use affirmations have lower levels of stress and are more successful in the said conditions than those who do not use them. All I am saying is, before you write it off, at least give it a try. The continual daily use of affirmations disrupts and eventually completely replaces the barrage of negative thoughts and bombards your subconscious mind with images and thoughts of the new reality you wish to build. 1. In every step that I take and the decision I make, I am guided by the Holy Spirit, who always wants the best for me and leads me to what I must know and what I must do. 2. My potential to succeed knows no bounds and my ability to conquer my challenges knows no limit

3. I have been given very many talents, and I am beginning to utilize them today. 4. I am superior to any and all negative thoughts and actions 5. Today, I am full of energy, and I am brimming with joy. 6. Happiness is a choice, and so I am choosing to be happy with myself as I am 7. I am truly blessed with a beautiful and supportive family and wonderful friends. 8. Everything that will happen today will be happening ultimately for my own good. 9. Even though these times are difficult at the moment, they are just but a short phase of life. Things will be getting better already. 10. I wake up this morning with love in my heart, clarity in my mind and strength in every fiber of my existence 11. The best moments of my life are starting now 12. I am completely at peace with everything that has happened, all that is happening, and all that will happen. 13. I am a spiritual being, and I radiate grace, charm, and beauty 14. My future is the ideal projection of what I envision it to be, now. 15. I know exactly what I am worth, and my confidence is soaring. My self-belief is concrete. 16. Starting today, I am abandoning all my old habits, and I am taking up new and more positive and healthier ones 17. My thoughts are full of positivity and for that; my life is full of prosperity 18. With each passing moment, I am getting closer to finding the ideal weight for me. 19. All the qualities that I need to succeed in my set goals are within ME. 20. I will always stand back up when I fall. Positive energy flows

through me. 21. I have no place for hate in my heart, and so I forgive myself for all the wrong health choices I made in the past. 22. My strengths are way stronger than my anxieties are 23. I will always stay calm because calm is my primary state of being. 24. I am a unique gift to the world. 25. Time is the most valuable asset that I own. I will guard it carefully and use it wisely.

CHAPTER 10:

How to Eat Well and Lose Pounds will help you keep your body shape because it tunes your mind M editation on the frequencies of a healthy lifestyle. Eating according to a healthy lifestyle does not mean that you have to deny yourself your favorite foods even if they are not so healthy.

Meditation will help you understand why you look for junk food and it makes you think about the reasons why you are drifting away from the lifestyle you chose to lead when you decided to lose those extra pounds. Practicing meditation, you will be aware of what you are eating, the outrages will not go unnoticed but you will not feel guilty for them. There are some tips which I would like to share with you to help you eating well and feeling full and satisfied with your meals. First of all, you should drink a lot of water throughout the day, at least 2 liters per day. Water is one of the main components of our body and it is essential to have it to clear toxins from vital organs and to bring nutrients to the cells. Did you know that when the body is dehydrated it has trouble to metabolize fat? Therefore, people who drink little water may have difficulty losing

weight. In the same time, drinking water regulates the hunger and promotes a sense of satiety. Another reason not to forget to drink is that water stimulates the metabolism and burns more calories. Drinking water helps to regenerate cells, prevents the wrinkles formation and removes toxins and accumulated bacteria: your skin will be brighter. And last but not least, drinking water is good for your mind: in fact, hydration promotes the flow of nutrients and hormones in your body. This results in a better release of endorphins, those substances involved in happiness. The whole body will benefit but also the mind will be calmer! If you find the water tasteless and boring, you can always flavor it to add a refreshing taste. You can add sugar free flavors to your water and enjoy the taste of a refreshing drink without the damages of artificial colors and sugar. Adding a sugar-free flavor to your water is a simple and effective solution to move away from carbonated drinks and other sugary drinks in search of healthier but still satisfying alternatives. The second suggestion is about salt intake in your diet. Salt is actually essential for the development of vital physiological mechanisms, such as the transmission of nerve impulses, the exchange of fluids and the regulation of blood pressure. In nature, food naturally contain salt. Problems occur when salt consumption becomes excessive, that is if you eat more than 5 grams of salt per day. Decreasing the salt intake in the diet is not easy for two reasons: we are used to adding salt to food to increase its tastiness and the food industry fills prepared foods with salt to make them tastier. But is it really so? Are your meals tastier only if you add salt? Actually, as I was saying, adding salt is just a habit and you can change it in a simple way with great benefits for your health and for your body shape. The first thing you should do is to limit the consumption of prepared foods as much as possible and, instead, cook your meals. Do not add salt during the preparation of food but rather use spices to make the food more appetizing. Spices are not fattening and have no dangerous effects on your health!

Sometimes we add salt automatically without even knowing if that food is actually bland or not. So, before you add salt to your food, taste it! As for ready meals, it would be better to avoid them as much as possible. If you have to take them, remember to check the label before buying them to see how much salt they contain. Choose as much as possible those that have as little salt as possible. By gradually reducing the salt intake your mouth will get used to the less salty taste, you will begin to appreciate the real taste of food and decreasing salt in your diet will become your new habit and it will no longer be a hard work! The third tip may seem counterintuitive: avoid going so far as to eat when you are too hungry. It is often said that when you are really hungry any food looks good enough to fill the hole; so, if you are hungry even a plate of raw vegetables that are not your favorite meal can be fine. Actually, if you get too hungry and you don't have any healthy food available at that precise moment you may be inclined to binge on whatever will give you immediate satisfaction or eat more than you need to fill the void. However, your body is not an empty container and eating must also be a pleasure. Instead of starving yourself to death, plan your main meals and plan snacks between meals. Don't miss any meal and don’t skip any snacks. Also, as these snacks should be healthy snacks like vegetables rich in fiber or not too sugary fruits: a carrot, an apple, an orange will help you not to arrive at the main meal too hungry. In this way you will have the opportunity to choose more wisely what to eat and not try to fill an empty space by eating everything that is available. You will have time to cook your meal instead of eating ready meals that are usually richer in fat and salt, you will feel more satisfied at the end of the meal and you will be able to stop eating even if you are not completely satiated. In fact, you will know that before your next meal there will be another healthy snack to help you control your hunger. Can you treat yourself with junk food from time to time? Well, are you sure that junk food is a real treat for you and for your well-being? You know the answer. Of course, it definitely is not. You see, as you knew the answer before you have heard it, you are already in the right path to eat mindfully, which is one of the main reasons why you have engaged in meditation for

weigh loss.

Burning Up the Calories

To maintain your weight, you need to keep a balance between the energy you take in food calories and the energy you burn for real work. In hot weather, it is a great idea to take an additional 1/2 walk a day, or preferably go swimming, which is a great way to exercise. The main thing is to improve your daily activity level. A couple of official training courses regularly help tone your muscles and improve your body posture. The crucial point is to enhance your level of daily tasks. A couple of official training courses regularly help tone your muscles and improve your body posture. It tightens up slack muscles, tones the body, and leaves you feeling healthy and dynamic. More crucial, it aids you in keeping that low level of weight you've worked so hard for. Fats: It is essential to have small amounts of fat in your diet because your body needs vital fatty acids to function properly. But extreme amounts of fat in the diet can cause health issues. All kinds of fat are abundant sources of calories. There are around 37 kilojoules of energy in each gram of fat that you consume. Sugars: Sugars are classified as carbohydrates, which are essential for our survival. Think that our brain needs as much as 100g of glucose (one type of sugar) per day to work. But not all the sugars are the same. There are sugars

that we need and sugars that are totally unnecessary. Introducing fruit and vegetables into your diet will give you all the sugar your body needs, so you don't need to take any more. Processed foods, sweets, candies, chocolates, ice creams, bring calories that you can't burn. That then 1 g sugar has about 17 kilojoules that are less than half the calories developed by 1 gram of fat. The problem is not the calories but the fact that the excess sugar, what is not consumed every day, turns into body fat! Processed foods commonly have vast quantities of sugar included in them during processing. Salt: Salt has several purposes, and it also used to improve the natural flavors, color and texture of food. Our body needs percentages of salt to function because it is a vital nutrient that the body cannot produce on its own. However, when salt is consumed in excess, it can increase the danger of developing high blood pressure and other diseases. The National Health and also Medical research study Council recommends 6 g (one teaspoon) of salt per day. Caffeine: Lots of people are gently addicted to caffeine. Tea, coffee, delicious chocolate, cocoa, and some soda pop beverages include caffeine.

CHAPTER 11:

A Step-By-Step Meditation Guide is a simple thing to practice. If you take care of a few things M editation and practice it consistently, you will be meditating easily in a matter of days. Here is a step by step process you can use to get started with meditation and make it a habit:

Step #1: Prepare Before beginning a meditation session, especially your first one, take care of the following practicalities: Choose a peaceful, clean, organized spot because a noisy, cluttered, and messy one shall be a distraction. Pick a time of day when no one or any other task will bother or distract you. Doing this will ensure that you can give the practice your undivided attention for at least 5-10 minutes. For a few weeks, sticks to meditating at the same time of day so that your mind can create robust neural pathways that help you make the practice consistent and routine. Wear comfortable clothes that don’t hug you too tightly and disrupt your focus during meditation. Having a stopwatch or timer will ensure that you don’t need to glance at your watch/phone several times during meditation, thereby killing your attention and awareness. You can meditate by sitting on your yoga mat, chair, couch, or bed. Choose a sitting platform that compliments your level of comfort. Do not meditate at a time when you are feeling hungry; hunger pangs are distracting. At the same time, do not meditate on a full stomach because it can make you drowsy during the

practice. After taking care of these things, be in your meditative spot at the right time so that you can get settled.

Step #2: Settle In Be in your meditation spot a few minutes before the start of your meditation time so that you can settle into your couch, chair, or yoga mat. As you sit, keep your back straight, neck relaxed, and chin lightly tucked in. Get comfortable, and if sitting for 5 minutes feels uncomfortable, lie down on the floor or bed. Close your eyes and keep your arms by your side. Relax by thinking of anything calming.

Step #3: Breathe Deeply Take a deep in-breath through the nose and focus on it. Take another deep out-breath and exhale through your mouth; keep your attention on the process. Breathe in this manner for five breaths so that you can calm down, relax, and gently tune into your body.

Step #4: Tune and Check-In Check-in with your body and peacefully observe how you feel. Notice the sensations in places where your feet touch the ground or where your body contacts your sitting platform. Feel the weight of your body or your arms resting on your lap. Acknowledge any or all of your senses and pay attention to anything you can hear, smell, feel, taste, or see. Take your time with each experience before moving on to the following one. If you smell something, focus on it for a few moments and then observe a texture you want to feel.

Step #5: Scan Very gently, turn your mind towards your body and run an in-depth scan, starting at the top of your head down to your toe. As you do this, observe any discomfort, tension, or uneasiness in any part of the body and take note of it without trying to change it. Scan your body again, but this time, pay attention to the parts of the body that feel relaxed. Dedicate 20 to 30 seconds to every scan.

After scanning and observing your body a few times, turn your awareness to your thoughts and calmly observe them. Notice your thoughts and acknowledge each of them, one after another. Do not attempt to change them; just watch them as calmly as possible. Gently turn your attention to your underlying mood and acknowledge it without being judgmental of it. If you do not observe anything unsettling, you do not need to probe further. Be consciously aware of any sensation, movement, or any thought you observe, and calmly stay with it before moving onto another element.

Step #6: Reflect On the ‘Why’ After the first 2 to 3 minutes, take a 30-second pause; use the break to think about why you are sitting and meditating. Recognize any kind of desire or expectation you may have, and gently let it go by turning your focus on how good it feels to be calm now. Since those moments are not part of your present, try not to worry too much about how this calmness will help you in the long run. Meditation is about tuning into the moment and nurturing mindfulness of the present, which can only happen when you settle into and fully embrace the here and now. To settle in, tell yourself to sit peacefully and calmly, without worrying about anything else. After reflecting on your ‘why’ for a few moments, bring your attention to your breath.

Step #7: Watch Do not make any conscious effort to deepen or make your breath longer: just breathe naturally in your usual manner. Direct every ounce of self-awareness to the observation of your breath as it moves in and out of your body. Notice where you can sense your breath; perhaps you feel it robustly at your shoulders, belly, chest, or anywhere else. Focus on how your breath makes you feel within, the time you take to inhale and exhale, how calm or stressed you feel, and the likes. During this process, you will wander off in thought. When that happens, count your breath, and very patiently, align your thoughts with your breath.

Step #8: Set It Free For about 30 seconds, do not observe your breath, body, senses, or anything else; instead, give your mind the freedom to wander freely. Let it drift off to wherever it wishes to go, but make sure you focus on one thing at a time. Setting your mind free helps you become comfortable with being one with, and at peace with the present moment. Use this prompt to progress gently towards the end of the practice:

Step #9: Progress As your practice nears its end, turn your awareness to physical feelings. Become aware of the surface upon which you sit, how your feet contact the floor, how your hands feel in your lap or by your side, and other such elements. Notice everything you can touch, hear, or smell. When the timer beeps, or when you feel ready to exit the practice, open your eyes with as much gentleness as you can muster.

Step #10: Carry It with You Before you exit the practice and get back to your routine chores, develop a clear idea of the task you intend to engage in following. If you want to make tea, dress up for work, or use the washroom, create a vivid mental image of it. Carry the awareness you just created during the meditation session to the following undertaking, and from there, onwards to the following task in line. By doing this, you will stay aware throughout the day, which will enhance your level of mindfulness. As you navigate your day, look for moments you can use to reflect on what it feels like to have focused attention and clarity. For instance, when you sit to work, when having your first cup of coffee in the morning, or when taking the subway, take a few, relaxing, re-centering deep breaths. If you practice these ten steps consistently, meditation will become more natural, and you will be able to meditate with a level of awareness that will ensure you take something meaningful from every meditation session.

CHAPTER 12:

The Pillars of Mindfulness Meditation beginning to explain mindfulness meditation practice, it is B efore important to reiterate that it is a holistic process. This means that it is not the part but the whole that matters. There are various parts of mindfulness meditation and over the course of time, you may get more comfortable in one aspect and may feel that the other one is still not perfect, that wouldn’t undermine your success. In fact, mindfulness meditation isn’t about success or failures. It is a process that helps in bringing peace and stillness. As long as you are able to find your share of peace and stillness or find yourself on the way, you are making progress and you would reach there one day. There is no destination in mindfulness meditation, it is a pleasant endless journey. You will have to come to terms with enjoying the journey as there is no limit of human consciousness and hence there can be no end to the journey. Before you begin, lower your expectations. It isn’t that there are chances of failures but because mindfulness meditation is not about gaining anything but losing yourself. This isn’t a journey you can undertake with heavy luggage of expectations. You will need to board light without even your cabin luggage. Leave everything behind and wipe the slate of expectations clean. In mindfulness meditation there are three very important things to focus on: Breathing Awareness Non-judgmental attitude In theory, we have already deliberated them; this part would help you in bringing them to practice in an actual meditation session. This is going to be a short 10-minute mindfulness meditation session. You can practice it at your home, in a park, or even at your workplace. This meditation session will help you in observing your thoughts with a non-

judgmental attitude. You can practice it while sitting in a cross-legged position, sitting in a chair, or even while lying down straight. However, for beginners, it is always the best to practice this meditation in a sitting position. If you are comfortable, you can sit in any easy cross-legged posture or you can even sit straight on a chair. You don’t need to attain any specific pose; however, you must ensure that while in meditation your spine and neck remain straight. Avoid leaning on any side left or right or to the front as that may cause sluggishness.

Meditation: Sit in a comfortable position Keep your spine upright You don’t need to make it Sit in a comfortable position simply keep the back straight You can even use a backrest if you find sitting for long periods difficult You shouldn’t use a neck rest; it should remain free Keep your shoulders straight and balanced but not stiff

You can rest your hands comfortably in your lap or on your knees as you deem comfortable Before you begin the meditation session Sit with a pen and a paper Try to calm your mind Don’t do anything If there is something urgent or important comes to your mind, note it down Try to clear your mind before you begin Close your eyes gently This is going to be very soothing, relaxing, and easy-going session It will help you in exploring your breath and consciousness You will be able to observe the formation of your thoughts and the way they work You are not required to do much Simply sit back and relax Just follow the instructions With your eyes closed, bring your awareness to your breathing You don’t need to control it Simply observe your breath If you are feeling anxious let your breath stabilize Just maintain your awareness on the process of breathing (Take a minute break) Now that your breath has stabilized, we will begin by deep breathing Take a deep breath in through your nose Take it slow Very slow There is no rush You don’t need to rush

Fill in as much air as you can Let this air fill your belly Let it inflate your chest Let your lungs get filled with this air Now, hold it for a few moments Not for very long Just a few more seconds We’ll release the breath through the mouth very slowly on the count of 3 1... 2… 3…. Now slowly and gradually release your breath Let it pass very slowly Don’t obstruct the passage Simply don’t push the air out with force Let all the air from your belly come out Feel your belly getting deflated Do you feel the sigh of relief? Excellent! We’ll now repeat the process again Breathe in up to the count of 5 Hold your breath to the count of 5 Breathe out to the count of 7 Take a slow and deep breath Very slowly and gradually 1...

2…. 3….. 4…… 5……. Your awareness should remain on the breathing If your awareness wanders off, simply bring it back to your breathing Now hold your breath 1... 2…. 3….. 4…… 5……. Breathe out 1... 2…. 3….. 4…… 5……. 6…….. 7………. Feel the relaxation One more time Take a slow and deep breath 1... Feel the air entering your nostrils 2…. Is it warm or cold?

3….. Imagine a white light entering with the air 4…… follow its path as the air fills your lungs, chest, and the belly 5……. Fill the air up to the brim, feel your belly getting inflated Now hold the air 1… let your body absorb the fresh air 2…. Let it mix in your blood completely 3….. This fresh air will bring energy 4……Let the body feel the pressure 5……. Now breathe out slowly through your mouth 1… let the air go out slowly 2…. There is no haste 3….. Empty all the air 4…… simply breathe out all you can 5……. drain all the negative energy stored inside 6……..feel your belly getting deflated 7………. relish the feeling of relaxation Relax Keep your eyes closed Enjoy the soothing and relaxing feeling Let your breathing return to normal Just sit in a relaxed manner Awareness Now bring your awareness to your thoughts You don’t have to participate You are here to observe

Just look at the thoughts They are not you They don’t reflect what you are The thoughts in your mind are not a reflection of you Simply observe your thought Identify a thought that strikes you the most Focus on it …………….. Watch that thought closely Do you identify it? Do you feel any emotion with this thought? …………………….. Watch the form that thought takes You don’t need to change it There needs to be no indulgence Your participation is not required Simply look at it The mind has so many thoughts They are not even connected There is no reason to be concerned Non-judgmental Observation There is no reason to judge your thoughts You don’t need to bother about the kind of thoughts you have No one is judging you You also don’t need to judge You can simply pick and drop these thoughts

They are just like items in a grocery basket There needs to be no attachment There needs to be no resentment Simply observe them The form they take The way in which they come and go Watch the speed of formation of thought Observe the way they disappear They aren’t permanent There is no reason to fear them They are the creation of your mind They have no physical form You can make them disappear Feel the power within you Now bring your awareness back to your breathing Watch the rhythm of your breathing Is it stable? Are you breathing fast? Let it gain a natural pace Relax Now with your eyes closed Focus your awareness outside Try to feel your body Feel the sensation of the air on your skin Does it feel warm or cold? Try to move your toes Do you feel it? There can be a tingling sensation

Don’t bother It will go away You can open your eyes whenever you feel ready Open it slowly and gently Don’t stand immediately Just relax Now, try to reflect on the role of breathing, awareness, and non-judgmental attitude have on your thought process. Are you feeling better and more relaxed? Is your mind calmer than before? Reflect upon it.

CHAPTER 13:

Every Day Guided Meditations 10 Minutes Guided Meditation Sit comfortably in a cross-legged posture If you are not comfortable sitting in a cross-legged posture, position yourself on a chair Keep your back straight You can use a backrest but not a headrest Close your eyes comfortably Start breathing normally Breathe in slowly Let the air enter through your nostrils Feel the warmth of the air as it enters Fill your lungs with the air Feel it entering your abdomen Hold your breath for a few moments Now, release the breath slowly through your mouth Breathe in slowly Hold your breath Breathe out Thoughts may start entering your mind Pay no attention to them If your attention is getting diverted Simply observe the thoughts but don’t get involved Focus on your breathing

Breathe in Breathe out If you are getting distracted Breathe in and count backward from 4 4…3…2…1 Hold your breath to the count backward from 4 4…3…2…1 Release your breath slowly backward to the count of 7 7…6…5…4…3…2…1 Your mind became calm Your body releases any tension Repeat this process 3 times Breathe in and count backward from 4 4…3…2…1 Hold your breath to the count backward from 4 4…3…2…1 Release your breath slowly backward to the count of 7 7…6…5…4…3…2…1 Breathe in and count backward from 4 4…3…2…1 Hold your breath to the count backward from 4 4…3…2…1 Release your breath slowly backward to the count of 7 7…6…5…4…3…2…1 Breathe in and count backward from 4 4…3…2…1

Hold your breath to the count backward from 4 4…3…2…1 Release your breath slowly backward to the count of 7 7…6…5…4…3…2…1 Now, look at the thoughts in your mind Become aware of those thoughts Simply observe them from a distance Do not take part in them Do not judge these thoughts Simply observe the kind of thoughts originating in your mind They don’t concern you at the moment You don’t need to react to these thoughts Simply become aware of them Once you become fully aware of these thoughts, they will stop affecting you Don’t run from these thoughts Accept and embrace them Bring your attention to your breathing It is the most important thing at the moment Breathe in Hold your breath Breathe out Breathe in Hold your breath Breathe out You are very calm and aware

Breathe in Hold your breath Breathe out You are feeling calm and relaxed now There is no rush No anxiety No stress No anger No judgment There is complete calm Now start breathing normally and become aware of your surroundings Open your eyes gently

15 Minute Guided Meditation Take your position at the place of your meditation Be seated Sit in a completely relaxed manner Don’t do anything immediately Ground yourself first Just sit completely relaxed for a few minutes Get into a comfortable position Keep your back straight Ensure that your shoulders are also straight Your back and neck should be in a straight line Now, close your eyes Lean slightly forward and then backward Lean-to your left side and then to your right

Now, bring yourself to the center and find the best and most comfortable position Feel your head positioned on your neck Raise your chin slightly upwards This will help you in placing your focus between your eyebrows Try to feel your whole body Notice if there is tension anywhere If you feel any part tense, release the tension Adjust your body to release the pressure Now start breathing normally Inhale through your nose Exhale through your mouth Take short inhalations Hold your breath for a few seconds Exhale through your mouth longer Breathe in Breathe out Breathe in Breathe out Breathe in Breathe out Now, focus on the air you are breathing Feel the warmth of this air Trace the path taken by the air in your body Watch it entering your lungs Feel the expansion of your chest

Feel your stomach getting inflated Hold your breath for a few seconds now Count till 4 1….2….3….4 Now, exhale slowly through your mouth Exhale for the count of 7 1….2….3….4……5….6….7 Again, repeat the process Inhale to the count of 4 1….2….3….4 Feel it entering your body Hold your breath for a few seconds now Count till 4 1….2….3….4 Now, exhale slowly through your mouth Exhale for the count of 7 1….2….3….4……5….6….7 You are feeling relaxed now As you exhale you drive away from the negative thoughts and emotions You are breathing in positivity Smile as you breathe every time Feel relaxed as you exhale This relaxation is natural It is the natural state of your body Your body is designed to remain in a relaxed state You are working to bring it into its natural state

Don’t be bothered by your thoughts and emotions Thoughts will come into your mind There is no need to worry about them The harder you will try to push them The more aggressive they will get You must embrace and accept them You shouldn’t get affected by them You shouldn’t judge them Simply observe them from a distance Like someone observes the traffic on the road standing in the balcony The traffic is not a problem for that person It is still there But that person is not stuck in it For his, those are some cars standing behind each other There is no inconvenience In the same way, these thoughts should also not be a problem for you They should invoke no reaction You are not involved in them actively You are simply observing their creation and futility You are not interested in them They cannot affect you You are getting bored with them Bring back your focus to your breathing Inhale slowly Watch your chest rise as the air fills your lungs Watch your stomach inflate as air enters it

Hold your breath for a few seconds Pressure is building Now slowly exhale All the pressure inside you will go away with the breath You are feeling light with every exhale You are feeling great This is an amazingly liberating feeling Repeat the process again Breathe in Hold the breath Exhale slowly Now your mind is getting clear You are feeling relaxed There are no worries There is no stress You are feeling light Focus once again on your breath Inhale deeply Let the air enter your body freely Let it take its own course Simply follow the path the air takes Hold it for a few seconds Now observe the remaining stress going out with the breath Now start breathing normally Stabilize your breathing Let it return to its normal rate

Remain seated with your eyes closed Try to feel your surrounding You are feeling very relaxed now You can open your eyes.

20 Minutes Guided Meditation Take a comfortable position in the place of your meditation Have a seat Sit completely relaxed Do nothing immediately Get on the ground first Just sit completely relaxed for a few minutes Get in a comfortable position Keep your back straight Make sure your shoulders are straight too The back and neck must be in a straight line Now, gently close your eyes Bend slightly forward and then backward Bend left and then right Now, go to the center and find the best and most convenient position Feel the head placed on the neck Raise your chin slightly upwards This will help you put the attention between your eyebrows Try to feel your whole body Note if there is tension somewhere If you feel any tense part, loosen the tension Adjust the body to relieve pressure

Focus on your breathing Inhale through the nose Hold your breath for a few seconds Exhale through the mouth Breathe Exhale This is the most important activity This should be your main goal now Every breath you take brings positive energy into your body Breathe with a smile Fills you with joy It fills you with compassion Illuminates you Feel the rush of energy Observe this inhalation carefully Feel the sensation that the air makes your nostrils come out Feel it expand your chest Observe the swelling of the stomach while the air fills it Hold the air for a few seconds Now exhale Remove all the air inside you Observe stomach contraction Feel it touch your back The air coming out of your mouth takes all the negative energy out of your body. You will feel completely relaxed with each exhalation.

Your stress will die down with this exhalation Smile while you breathe in Relax as you exhale No need to rush this process It is a very important process Every breath you breathe in pumps life into your body Every breath you breathe out eliminates stress, pain and anxiety You started to feel relaxed and calm It's a great feeling You are in love with these feelings This is all you want to do This is the most important thing to do If your mind is distracted by thoughts Do not pay attention to them They do not affect you now You are living the moment You are aware of every activity that happens inside your body Are you aware of any positive or negative activity here? You are aware of the thoughts You simply put them aside You are paying the utmost attention to this activity You are enjoying the process of inhalation and exhalation Feel yourself in a fully guarded castle You are in charge There can be no intrusion into your privacy

You have the luxury to live the moment at your own pace Wander in your garden There are guards at the parapet of your castle They are providing you protection Nothing can hurt you You can simply enjoy the scent of flowers There are butterflies sitting on the flowers They are so colorful There are some children playing in a corner of the garden Have seen butterflies They want to observe closely those butterflies They are discussing the color of butterflies A child feels that butterflies are yellow The other says they are gold But you can see the color of butterflies very clearly They are orange in color Their vision is blurred They are far away You can see clearly You can see everything very clearly You are very happy There is a fountain in the garden Clear water gushes out of the fountain It's as sparkling and clear as your thoughts Feelings like fear, anxiety and worries do not obscure it Are you enjoying this feeling?

It's incredible You also want to explore the castle further You move to the main building This is the royal palace Belongs to you Your place is here It's your territory You are indisputable here You are in command See your photo hanging on the wall You are establishing your authority over this domain Want to explore the periphery Climb the parapet The castle walls are very high There are exhausts all around the castle It is for protection You can feel the pockets There are some documents You wrote something about them There are some names on these documents But they are not important You have found your kingdom You have found your authority It is time for you to become aware of your breath Inhale deeply and slowly Hold your breath

Exhale even slower This is the process of life Breathe Exhale Now you feel completely relaxed There is no fear, anxiety or stress You are very calm and composed You are in complete control of yourself Now you are ready to open your eyes and come back to your day with the awareness that everything is under you control.

CHAPTER 14:

Tips and Tricks for Weight Loss your weight loss goals, you can combine meditation for weight T olossachieve with hypnotherapy for weight loss. You must be willing to let any fear and doubt you may have about hypnotherapy, go. It is not something that you can second guess, particularly not its effectivity and results-driven orientation. It is a solution used for many different reasons, even other than weight loss. Hypnotherapy for weight loss can help you overcome a negative relationship with food, one that may have formed over a period or throughout your entire life. It is something that can present you with proper results and that you can always be certain of. Although it is not a diet or weight loss supplement, it fulfills a similar supporting role and serves as the foundation on the journey of living a more mindful lifestyle. Since the method thereof is focused on replacing old negative habits with new positive ones, it really helps one to overcome challenges faced when trying to lose weight. Whether you want to opt for a one-on-one weight loss for hypnotherapy session or just listen to audiobooks online, both can serve you usefully. Before you dive into the world of hypnotherapy, you should know that there's a lot more to it than you may have initially thought. Much like Yoga and meditation, in general, it works for a greater purpose as it leads you on to a mindful path of physical, mental, and emotional wellness. Tips for hypnosis for weight loss Find the right hypnotherapist for weight loss for you. How would you go about doing this, you may ask? Instead of going the obvious route of searching for hypnotherapists online in your area, why not ask for recommendations instead? Honestly, what's better than asking a friend, family member, or acquaintance to recommend you a good hypnotherapist for weight loss? If no one you know knows a hypnotherapist that is known for the outstanding jobs they perform, then you may want to check with your doctor and ask for advice. They should be able to recommend a qualified and

results-oriented hypnotherapist for weight loss. To ensure you have the right hypnotherapist, be sure to check with yourself whether their consultation felt as though it was thorough. Know if the hypnotherapy program is adjusted to meet your needs and also if the practitioner helped answer your questions. When they allow for space between sessions, it shows you are dealing with a good hypnotherapist. Don't pay any attention to advertising. We live in 2020, which means that everything we see online is taken seriously. However, it shouldn't be. People are oblivious and susceptible to accept everything they read or hear, but when it comes to advertising, not everything can be trusted. Advertising should, ever so often, be disregarded and not taken too seriously as it can be very misleading. It is always better to conduct your own research before you simply accept that something is a certain way or not. In the case of hypnotherapy, since there are so many negative associations related to the practice, it is best to find out what is it all about yourself. As you can see from this useful set of information provided about hypnotherapy for weight loss, it is completely safe and probably nothing negative that you expected it to be. Get information about training, qualifications, and necessary experience. Before you pick a hypnotherapist, you must be sure about their basic information first. Do they run their own practice or operate independently? Are they certified and have a license? Ensuring that they also adhere to ethical standards, most preferably recommended by other medical physicians, you'll be assured that you are dealing with someone who knows what they are doing. Before choosing one hypnotherapist, talk to several first This will take some effort, but it will be worth it in the end. You have to consider whether they can relate to you, care about your wellbeing, and listen to your concerns, whether they are personable, accommodating, and professional. If they tick all the boxes, then you are good to go. Don't fall for any promises that may sound unrealistic. If a hypnotist tells you that their therapy session will help you lose weight fast, then don't even bother going to a single session. In reality, hypnosis for weight loss is a process that takes time. It can take anywhere between three

weeks, up to three months to see your physical body change and to lose weight. Since your body and mind should first adjust, you need to allow time for it to do so. Hypnosis for weight loss isn't a fad, nor is it a means of losing weight overnight. It is also important to avoid hypnotherapists who suggest they will make you lose weight. Since they will only be talking during the session, what they are telling you is not true whatsoever. What you can expect from a professional and authentic hypnotherapist, however, is a professional individual who takes responsibility for helping you to get where you want to go. This person should help you access your subconscious mind with ease, and help you bring it on board with a proper weight loss plan and possibly an exercise routine. Is your hypnotherapist of choice multi-skilled? Even though hypnosis is a terrific tool and can alter the mind's way of thinking about food, it goes hand-in-hand with nutrition. This is something you need to consider, especially whether your hypnotist has a good understanding of what it takes for you to lose weight sustainably and healthily. Many people focused on starting a weight loss journey don't necessarily know what they should do or what they should eat. When looking for a hypnotherapist, look for one that has a self-help coaching or some type of psychotherapy qualification, as well as a qualification/background in either nutrition or cognitive behavioral therapy. Find out the time you should engage in a program. This is quite important as hypnotherapy can become quite expensive if you are going to a professional for one-on-one sessions. If you prefer going to a professional rather than conducting the sessions at your home, you can choose to spread your sessions out overtime to make it more affordable. Even though you may think that the sessions become less effective in achieving the overall effect, it works more effectively as your mind and body require time to adjust. Time is also required as you change your old habits and replace them with new ones to lose weight.

Questions to Ask Ask your hypnotherapist if he can provide you with a program to maintain your progress at home. A recording particularly helps to allow you to spread out sessions over time. Listening to your weight loss hypnosis recording every day will keep you in check and help you stay motivated and focused. As your hypnotherapist, if they can tailor-make your hypnotherapy weight loss program for you. If they agree to it, you can expect a weight loss hypnotherapy program that is much more effective than individualized hypnosis, offering treatments that may work better than ones that cater to everyone. Since every person is different compared to others, this makes a lot more sense. Sure, the general program will work, but a personalized one could offer you better results. Ask whether your program includes an introduction session. Starting with hypnotherapy for weight loss, you don't want to just dive right into it. It is important to take the necessary time, even if it is just an hour, to establish your needs and concerns regarding your current habits, lifestyle, and goals with your hypnotherapist. Ensuring that they care about your wellbeing and results instead of just taking you through the session is equally important. Taking the time to talk to your hypnotherapist and getting to know them

better will help you feel more at ease and form a foundation of trust before starting with your hypnotherapy sessions. Self-hypnosis Self-hypnosis consists of falling into a trance without the help of a therapist. There are several techniques for self-hypnosis: at the beginning of the practice, you can try several, to find the one that works best for you. If you want to lose weight quickly and get even more out of your meditations, I suggest you listen to my book on this topic Extrem weight loss hypnosis: unlock the power of your subconscious mind to burn fat fast and naturally.

CHAPTER 15:

Dieting Does Not Change Your Habits people who need to lose a lot of pounds never really need to change M any their diet, which is justifiable because eating is what they love. It is a stun to your entire body also on the off chance that you need to roll out the sensational improvement in what you eat quickly. At the point when people endeavor this enormous change in diet straight away, it once in a while goes on for long, and they are back to all the greasy and bad nourishments once more. Well, there is an extremely straightforward response to this which has worked supernatural occurrences on many people. When they begin this journey, the impacts are quick in the first few months. Later it is necessary to get settled in the new dietary patterns and KEEPING the weight and fat off PERMANENTLY. Often person’s weight and overweight stomach are a downright awful close to the home issue that influence everything from his own certainty and in the end his psychological demeanor and image of himself. It makes sense that the best way to get off this is to roll out some radical improvements. They do not turn out to be so radical, however. The main thing to do is to exchange the nibble for something like an apple, a banana or an orange. Before the change every time you felt the need to eat, I always took something like a packet of chips or a bunch of sandwiches, which as you probably all know very well about kilo packs. These are some unhealthy things which just ward your craving off for about another half hour before you feel hungry once more, so you snatch more biscuits...rinse and rehash, you get the thought. The ideal approach to counter this issue with eating is the point at which you want to eat, snatch something sounds rather, FORCE yourself; I mean truly constrain yourself. Trust me. You will be grateful for it. You will feel a lot better about yourself for doing it. If you don't happen to have any natural or vegetable products around, or you don't have a great part of the stuff around

your home, ensure you get some following time you go out on the town to shop. The other minimal mystery you got some answers concerning before long is drink a ton of water; wellbeing specialists suggest 2L per day, which appears to be a dreadful parcel. In any case, when you consider our bodies are about 80% water, you can perceive any reason why. Absence of water or drying out in your eating regimen can frequently be confused with hunger; many people don't understand this. However, water compensates for half of the sentiment of craving. So, in case, you are despite everything feeling hungry after you have eaten a gigantic dinner, get a couple of glasses of water down you, and that will rapidly sift through that. The recommendation here to accept is to drink water as opposed to nibbling to execute those appetite longings. A valid test I find to check whether you are extremely eager for food or not drinks four glasses of water in succession, in the event that your still ravenous from that point onward, at that point you can make yourself something to eat, else you know, you were only slightly got dried out. Doing these two moderately straightforward things will render perceptible outcomes inside a month to a quarter of a year. It additionally requires following to no responsibility for your benefit contrasted with making a huge difference you eat and your entire eating regimen to something you don't care for. Your body will adjust to these seemingly insignificant details after some time, and you will normally feel more constrained to attempt other foods grown from the ground that you may have never truly liked, or thought was dull. Since the hunger for sugar and sweet things will rapidly break down, alongside the desires or urgent dietary patterns. Is it Possible to Lose Weight without Changing Diet Habits?

Needing to get thinner is an extremely regular need. You may consider yourself ugly, or maybe you may have wellbeing explanations behind needing to lose your fat. Whatever the explanation, there are many ways for brisk weight reduction. A typical question is, regardless of whether it is workable for a weight reduction diet without changing the dietary patterns. To most appropriate answer this inquiry, one ought to have an away from of how weight is picked up in any case. One gains weight when one's calorie admission is in an overabundance of one's vitality consumption. The additional calories, like sugars or starches, get changed over into fat, which is then saved in the body. The body is hereditarily modified to store fat as a hold against times of appetite. On the off chance that there is an irregularity between your admission and vitality consumption, you will unquestionably gain weight after some time. It normally follows that it is important to change your eating routine so as to shed pounds. The basic misguided judgment is that one needs to go on a radical eating regimen so as to get in shape. Nothing could be further from reality. An adjustment in diet, anyway continuous, is essential to getting more fit. One can redo an eating regimen plan dependent on one's explicit conditions. On the off chance that one has clinical limitations; those too can be

represented in a specially crafted diet plan. Things to remove from your eating regimen are fats, especially of creature inception. Refined sugars and flours ought to likewise be maintained a strategic distance from. Attempt to diminish the measure of red meat in your eating regimen also. So, it is unimaginable to expect to get thinner without changing eating regimen propensities. In the event that you hesitant to roll out significant improvements, you simply need to pull out little improvements and replacements and stick to, and you will begin getting results. How to Lose Weight Without Changing Your Diet and Exercising Habits Health improvement plans have been advertised in practically all media in light of the fact that the significance of avoid heaviness and being overweight can't be underlined enough to almost everybody what's more, generally significant, to the persons who are moderately aged or more. Clinical journals, warnings, and virtually all wellness and fitness magazines make a huge mistake in material or advice on how to stay fit, especially for those approaching middle age who begin to notice and feel disconcerting changes in their body as if they wanted to warn people of one disease or another. It is said that life begins at the age of 40. Be that as it may, the vast majority cannot really experience changes in their body physiology such as the feeling of burning agony on the joints (generally credited to the aging procedure) or dizziness and nausea when getting out of bed indicating a lack of nutrients and minerals that could be renewed with the nutrient complex B, for example. The propensity is to run to the family specialist or even the medical clinic. As a rule, people who experience these manifestations will have thought they were wiped out by some kind of disease or other. In extraordinary cases, the alarm follows. What may maybe get away from the notice is that this person may have overlooked or probably simply underestimated that life starts once more, and that middle age basically welcomes on another arrangement of encounters in both body and mind. The person can then see these indications as signs of disease.

What is fundamental is to see the side effects as characteristic and anticipated. All the more appropriately, that the indications are not simply the pathology or disease, but rather simple updates or signals that some remedies must be made to maintain a great well-being, just like the driver who needs to drive the vehicle out and around when the vehicle deviates to some extent due to the fact that the driver has accidentally shifted his attention from the steering wheel. In this case, the driver did not bring the vehicle to the carport or garage for repair. There is nothing wrong with the vehicle. Is there? Simply, it should have been returned immediately. So, a hungry person needs to eat or when he is tired, he just needs to rest ideally for a given number of hours. Looking at your situation objectively, food and rest for our body, and the gas or oil in the case of the vehicle, are not taken in the idea of medicine as there is no affliction in our body or harm to the vehicle required here. What you should be concerned about here is rather the correct sort of food to eat or what you should eat, not the reason why you should eat it. Imagine that shedding pounds isn't as much about remaining thin or medium-worked; all things considered about remaining fit. On the off chance that we check out us, we may find that there are people who are thin and hot yet are tormented by hypertension or hypertension as their fundamental medical issue.

CHAPTER 16:

The Key Factor to Burn Fat

eight loss has turned into a noteworthy and over the top factor in today’s society. With the numerous people following significant name trends to drop dress sizes to fit into the attire scopes of such fashion icons like Kate Moss, weight loss programs should be done with accuracy otherwise you could lose a chance with your well-being and creating significant problems in the long run and the present moment. The step you need to take when losing weight is to examine what you need. Planning is a vital part of weight loss as this is the thing that develops your inspiration. So, before starting any diet, grab a pen and paper and record some results that you can achieve effectively. A decent start is to measure yourself, log your weight down, and then set 2-3-pound weekly goals or 812-pound monthly goals.

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Training should not be mandatory, but it can help by accelerating the slimming process. It can lead to a more effective methodology if you work on muscles against fat and maintaining the proper functionality of tissues and organs. So, if you appreciate moving, walking or running, begin doing this for thirty minutes per day, or take up new leisure activities, for example,

swimming, playing football or despite playing snooker. If you are not merely the exercise type or are somewhat unsure about practicing in the open, at that point have a go at using a stepper or a cycling machine in the quiet of your own home. Weight loss does not mean that you will spend the following 6-12 months torturing yourself with diet and exercise. The hardest part of weight loss is sticking to it and taking care of it; 90% of people take it out before the end of their plan and end up putting the weight they have lost back on within a few weeks. Keep in mind weight loss can be fun if you want it to be; achieving your monthly goals can give you a genuine sense of accomplishment, so treat yourself to something similar to another boost to add further to your selfconfidence, and if you are overcoming your goals, a rare encouraging treat will not hurt you. This will provide you with all the support you need to maintain your weight loss plan and help you achieve a higher quality lifestyle and a better body. Overall, we get fit to look great and feel good. The vast majority of people get more fit in the springtime, and this is for a few reasons. Immediately after Christmas, they may have gained a couple of pounds that they want to lose because they have to prepare for mid-year occasions when they will enjoy the sun on the shore in bikinis or swimming shorts. The dread of several people seeing you in a semi-stripped state will make you need to look as well as can be expected, so diet and exercise have a noteworthy influence on this. When all is said and done only the sheer vibe of having the option to fit into clothes that you never figured you could truly transform you and your persona, and this is why we do it.

How Negative Emotions Affect Weight Loss it seems that nowadays everyone is trying to lose weight. We are conditioned to look, dress, and even act in a specific way. Each time you get a magazine, turn on the TV or check out yourself, you are reminded of it. You start to hate your body losing control, you feel disappointed, apprehensive, and now and again even discouraged. If losing weight is related to eating fewer calories than your body needs and doing a little exercise to support metabolism, why is such a significant

number of people still trying to lose weight then? You may find that when you are feeling unfocused or depressed, you have this need to eat something since it cheers you up somehow or another. The problem is that it is generally not healthy what you get and once you've done this a couple of times it turns into an emotional stay; so, whenever you feel pressure or pain, it triggers you to eat something. Grapples keep you bound to beliefs that you have about your life and yourself that prevent you from moving forward. You regularly compensate yourself with things that prevent you from losing weight. When you use bad nourishment to reward or repay yourself, you are managing stays. Although the grapples that I am alluding to around emotional eating are not healthy ones, they can likewise be used intentionally to get a specific result. Emotional eating doesn't happen because you are physically hungry. It occurs because something triggers a craving for nourishment. You are either intuitively or deliberately covering a hidden, emotional need. The fear of eating can assume control over your life. It expends your musings; depleting you of your vitality and self-discipline, making you separate and gorge. This will create more fear and make matters more regrettable. So how might you conquer your fear and different feelings around eating? You can turn most of your feelings about eating into another more beneficial connection. In the very fact, you have a soul. You should find it. It is that place inside you that is perpetually loving, forgiving and peaceful. It is a place that speaks to your superior self, the true you, your protected, loved and whole. When you find it, the feelings of resentment, dissatisfaction and the stress you experience because of your weight will simply vanish. Often things don't seem to happen as fast as we would like them to... in the same way, perhaps, your body is not changing as fast as you would like it to. This might discourage you and give you another reason to get frustrated. Understand that your body is a gift, and then you will begin to appreciate it. Stop focusing on your belly fat, your fat arms and buttocks, your huge thighs that you hate and all the calories you are taking; instead start looking at your

body for what it really is: a stunning wonderful machine that can do so many things and does them right now! This new mindfulness will make love and acknowledgment for your body such that you never had. You start to treasure it like the astounding gift that it is and center around giving it wellbeing every day, in every moment with every breath. Start focusing on regaining your well-being instead of thinking about weight loss and you will be progressively happier, more lively and grateful. Rediscover the pleasure of living a healthy life and supporting your body and soul in a responsible way. Be more and more loving with your body and yourself, and this love will move and transform you from the inside out. When you tap into an option that is bigger than you, you have the constant motivation, which is far more powerful than any battle of the mind or feelings. Accepting and honoring your body exactly as it is right now is the thing that sends out the healing vibrations that will calm your mind and transform your body from the inside out. When you realize how to love and appreciate your body, you are tuned into your higher self, that adoring and attractive self. By understanding what your identity is and not who you think you are or should be. you will see the efforts you make as seeds. Try not to see most of your weight-loss efforts as disappointments, think of them as seeds you are planting for progress. Forgive yourself. Try not to thrash yourself, regardless of how frequently you think you've fizzled, irrespective of what you resemble at this moment and irrespective of how often you need that new beginning. Forgive yourself!

CHAPTER 17:

Meditating to Heal Your Relationship with Food to maintain a wide range of different feelings throughout the T hedayability is a challenge for many of us. We simply need to feel optimistic, yet the challenge is to find that mystical equality in everything we experience, decipher and do. The most normal story of past weight reduction attempts is the relentless isolation, which requires self-discipline and strength. This perspective takes a negative turn and does not bring out the best in us. Meditation is a very effective method to correct emotional eating. Meditation allows you to connect with your body. When you are in a state of peace and quiet, your state brings out the external bustle of the world. Without these breakdowns, it is easier for you to fall into your body, build and maintain this association. When you have a solid relationship with your body, you are ready to realize things like unraveling physical signals and emotional eating signals and perceiving how to use nourishment for wellness and cravings. The calm and easy introduction to it makes it possible to build the well of inner harmony and guidance. You will begin to understand that you can exist outside of nourishment, weight and everything in between. The more you meditate, the easier it will be to discover it in order to enter your body and connect with your higher self. You will be less inclined to binge on food as an approach to adapt to pressure and stress. Meditation allows you to refine your breathing technique. The breath resembles a picture of intrinsic relaxation that approaches each moment in a coherent way. Breathing is the fastest way to achieve a change of state, which is what your body is looking for when you voraciously consume food. Meditation will make you more and more dependent on your breathing, which means that you will go after poor nutrition less and less. Make this a normal practice; ensure you do it consistently first and foremost. Since at that point, the requirement for nourishment to fill this hole of the void will not be as large, as you discover delight from other progressively self-engaging sources. Mindfulness will develop and you will not just begin

investigating yourself and your very own inward discussion, you will likewise expand your capacity to deal with the external mess. Obviously, it accepts practice likewise with each new routine, but it can likewise mend your relationship with food. Mindful Eating Meditation Script Start connecting with your breath and your body, feel your feet on the ground and notice your involvement at this moment. With your awareness at this moment, you see the contemplations, the sensations and then again, the sensations you are experiencing. Tune in to the awareness or impression you have in your collection of inclinations that are craving, thirsty or perhaps feeling full. In the remote possibility of eating or drinking something right now, what is your body hungry for? What is it hungry for? Simply concentrate and notice with awareness the vibrations that these data give you. (Interruption) Now take a piece of chocolate or a fruit in your hand. Now imagine that you are seeing it just because you are seeing it. Look with interest as you concentrate and notice the shading, shape, surface and size. Is there anything else you notice, perceive or feel? (Interruption) Imagine what it took for this thing to reach your hands: daylight, water, time, preparation and transportation. You may know the appreciation for all those involved in the development and preparation of this nurturing thing. You may receive your appreciation or a profound gift. At the moment, put the thing between your fingers and feel the surface, temperature and edges. You may see the smoothness or tenacity. Once again, you see the remote possibility that you have considerations, feelings or feelings right now. Proceed to inhale and be fully present at this moment. Take the portion of food and bring it to your nose and smell it with all your

awareness. Notice if you have any memories, feelings or responses in your body. In fact, even before you eat it, you can see that you start having a gastric reaction in your body just by seeing and smelling it. With the utmost attention to the hand that pushes towards the mouth, put the object in your mouth without biting or nibbling. Simply allow it to be in your mouth, move it over various pieces of your mouth and tongue. Notice the taste and the surface. Notice the physical sensations within your body, especially the mouth and gut. Continue to breathe as you explore the impression that you have this thing in your mouth. Take a single bite and notice the taste, observe the difference on the surface. At this point, gradually start biting on this part of the food and notice the pieces of your mouth that are associated with the bite. Notice the sound and development of the bite as you continue to see the sensations and taste. Take another bite and eat it as you wish. See your decision and experience. Notice how it is comparable or unique. Rewind this procedure until the end of the party. You can change the procedure as you like. Using a care food exercise all the time is just a unique way to deal with your diet. The liberating intensity of attention produces additional results when you begin to carefully consider your contemplations, feelings and real sensations that lead you to eat. Attention, awareness is the affirmation that many people have been missed for overcoming craving for food, food addiction, voracious food consumption, emotional eating and food stress.

Foods to Eat for a Deeper Meditation Meditation can be extreme. Take out every single stray idea? Concentrate just on your breath? Sit still for (at least) 10 minutes one after another? In any case, we are finding out increasingly more that rehearsing everyday meditation has such a large number of astonishing advantages; from helping us become progressively empathetic to empowering us to be increasingly quiet, adoring, happy, excusing and liberal. Fortunately, there are a few substances that we can begin to consolidate into our eating regimens, which can enable us to pick up that laser center we are hoping to encounter when we plunk down to think. 1. Green Tea

Many old cultures have linked tea with long life and well-being. In fact, starting from China, it has been used as a drug for many years. Green tea has not only filled our cups for quite some time, yet it has worked as a key ingredient in many desserts. It has been the subject of various logical and reconstructive investigations to decide whether the advantages of medicine are really legitimate. Actually, they are. Green tea increases mental capacity and normalizes glucose, so tasting it on a cup before meditating can be a very precious practice. 2. Tomatoes

Tomatoes contain vitamin C, which is generally considered valuable for lowering blood pressure. According to a survey conducted in Japan, members who ate tomatoes more than six times a week had an essentially lower risk of depression. Researchers are still trying to figure out whether lycopene, the synthetic segment that makes tomatoes dark red, legitimately affects psychological health. 3. Lemon or Lemon Water

Lemons are naturally rich in nutrients and minerals, especially vitamin C. Vitamin C is a powerful natural antioxidant, which helps to maintain healthy cell structure, prevents cardiovascular disease and the growth of malignant cells. Lemons are also a powerful help to give you energy and improve your mood in two ways: the lemon's high potassium content makes it a great ally for reducing tiredness and tension; at the same time the lemon's invigorating scent has beneficial effects on your mood.

4. Nuts

Overflowing with cellular reinforcement Vitamin E and zinc, walnuts like almonds, pistachios and pecans are useful to increase certain specific brain frequencies. They also contain many B vitamins, which help to control pressure and depression. Scientists have shown that walnuts improve the ability of our brains to deal with problems and can help you concentrate during meditation 5. Vegetables and Whole Fruits

Choosing a diet rich in whole foods grown from the ground up is probably the best thing you can do for your body. The equivalent also applies to the

brain. Root vegetables, including sweet potatoes, pumpkin and carrots, are packed with a wide range of nutrients and minerals. What's more, the betacarotene contained in these specific vegetables has appeared to help your brain structure sustain its frequencies and keep your mind bright. They are also full of fiber, which means they are lagging behind in terms of digestion and you will feel full for longer. The most significant part of your meditation diet is that you begin to consider nutrition as vital energy. Before you eat, think about whether this food contains the essential life power you need. Some nutrients are full of vital energy and others, in general, make the brain tired. The longer you continue to meditate, the more sensitive you become to what makes you feel better and what takes energy away from you. The more we are able to see food as vital energy, the more we will settle on savvy decisions in our eating routine. In any case, it is hard when we have spent our lives eating for eating. Practicing meditation will make it progressively easier for you to realize that everything you eat affects your body, brain and soul.

CHAPTER 18:

How to Rewire Your Subconscious Mind to Lose Weight f you go to any gym in the first days of January, you will find it packed with people who barely move and who need to sit for each machine. It is full of people who start the New Year to get in shape and get fit. Be that as it may, if you go back to that gym only two or three weeks later, you will probably only find half as many people there.

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How is it possible that such a large number of people start with all the good intentions but after very few days they neglect to complete or stick to their weight reduction plans? You have presumably been there yourself - something occurs, maybe you step on the scales and are shocked by your weight, and this inspires you to take a vigorous step to make goals and a program to get fit - regardless of whether it is eating more beneficial, eating less junk food, or doing some activity. Just a few days from the beginning, or the first meetings at the exercise center are extraordinary - you feel fantastic, animated, persuaded in any case. Then at some point the underlying energy starts to fade away, you measure yourself again, and there is no chance that you will be able to stick to your schedule... It is very likely that at this point you decide to treat yourself to a cheating dinner to comfort yourself and in a moment, you are back to your old habits. In the event that no one but you could keep this underlying degree of energy, this buzz for more - think about the outcomes you would accomplish on the off chance that we kept this degree of discipline until the end of time. So why don't we? In fact, everything is related to your inner mind and how you have been modeled throughout the years. You have two of the three components required for improvement: a conscious idea (e.g. the need to get fitter and make a conscious attempt to

organize what to do) and conscious activity (e.g. start your food regime or visit the training center and so on), you still feel the lack of help from your inner mind - it doesn't fit your goals - where it is important there are negative considerations, limiting beliefs and negative examples of conduct that hold you back, prevent you from staying on your weight reduction plans and bring you back to your old natural habits. The main explanation for why people feel uncomfortable is that they forget to make changes in their mind to help their conscious goals. Their minds let them down and hold them back. This is something that shows somehow; it's part modeling, part development of our abilities and part safety element. For example - if you are overweight, all things considered, you have been overweight for quite some time - you have long established examples of food meditation, examples of behavior regarding exercise, beliefs, different preferences regarding food and exercise, all things you know and are familiar with. Breaking these behavioral patterns and changing your perspective can be challenging. At the level of the mind, you are comfortable, safe and confident with your existing standards of behavior: your inner mind resists these shifts because it is in conflict with what it knows, and it does this to ensure you. A major change in your life leaves you uncovered, helpless and powerless in the grip of a bigger disappointment - and in this case it will bring you back to your standard examples of reasoning and behavior (which at that point you consider skillful and typical), in this way is giving you reassurance. This is acceptable in certain circumstances - may be where your inner mind would trigger dread and nerves even with peril or hazard - to prevent you from tumbling off a bluff edge or accomplishing something outrageous which could get you injured. Anyway, the good news is that it is possible to rewire your mind!

There are different ways to direct and renew your mind and your inner beliefs. One is to continue to practice meditation with constancy, of course. This will help you to live the present moment better, to observe yourself, your behaviors and beliefs in a detached way, just as an outside observer would. There is also a technique that is developing strongly, it is the use of subconscious sound. The subconscious sound may have gained notoriety for being somewhat puzzling, yet it is a straightforward idea truly. It chips away at the standard of spoken positive assertions - yet they are recorded and moved to a higher sound frequency, so you don't perceptibly hear the proposals - anyway, they do get caught on the edge of your recognition by your brain, and they are handled and put away as should be expected. Along these lines, your inner mind is revamped from the back to front - step by step and normally, and simply like utilizing spellbinding or saying positive confirmations yourself the progressions do last. As far as weight reduction is concerned, explicitly subtle cues will expand your conviction that you can get fit; they will cause you to feel extraordinary - like this time it is no doubt that you will stick to your agreements. They will keep your awake for much longer. They will make you appreciate and anticipate the activity and strengthen your self-discipline to help you with the opposing temptations and remain compliant. In a nutshell, they will begin to

convey the shared beliefs of people who normally eat healthy, who are not attracted to fatty foods and who appreciate exercise. When you have this kind of belief and perspective, your efforts will be rewarded, and you will lose the weight easily and have a chance to keep it out forever.

CHAPTER 19:

Benefits of Mindfulness he main benefit of mindfulness meditation is to experience joy in your everyday activities without making judgment. You classify your experiences as either good or bad. You bracket your thoughts as either pleasurable or painful. You divide everything into happy or sad. The reason why you do this is because you don’t think. You react to situations. You don’t observe your thoughts. You don’t let thoughts go free – you interrupt the free flow of thoughts with your judgments and prejudices, biases and preconceived notions of good and bad. This is the root cause of unhappiness. You don’t control your mind - the mind controls you. You have no power over your senses - your senses compel you to react and respond. Mindfulness helps you to regain control over your mind and senses. The benefits may manifest in many ways. You may experience the relaxation of the body. You may start enjoying life. You may stop passing judgment and enjoy experiences as they pass through your mind. You may simply be yourself.

T

The world is full of surprises when you practice mindfulness in your life. For some, the smell of roses becomes more intense and pleasurable; maybe you will enjoy the blooming of a wildflower in your backyard, or simply the air you breathe seems fresh. There is a different meaning to life and living. Sometimes you don’t experience any of the above, but still you can feel the difference. The secret to this unfolding of the pleasures is not to focus on the pleasures themselves, but experience mindfulness without craving for the rewards. It is called self-less or desireless action. You should not bother about the end results but focus on the process itself. Some will start experiencing the joys of mindfulness within a few weeks while others may take months to achieve a joyful state of mind. You should not try to hurry the process. You should not use a stick to prod your mind in the right direction. Go back into your childhood when you started learning to ride a bicycle. Recollect your experience. What did you do? You were absorbed in holding on to your seat in the exclusion of everything else. You were in the moment. Did you think about how nice the wind felt on your face? No. The wind and the beautiful scenery came far along. The idea was to learn how to ride.

Learning mindfulness is the same. You should concentrate on the process and forget about the results. The benefits will emerge with time. Forcing your way to success will end in disappointment. You must take it easy. Let go. Simply enjoy the process. Try to feel the experience. Try to be the experience. Remain in the state of non-experience if you don’t experience anything. Simply do without looking for instant gratification. For beginners, the above concepts may be difficult to grasp. You are not alone if you feel that the expectation of not having expectations is not achievable. The main hurdle in achieving a mindful state is the anxiety and stress you feel when you look for a quick fix. When you are tense and anxious your body and mind sense the stress and stiffen. When you force yourself to relax you achieve the opposite - you become anxious and stressed. Sit back for a few moments and think about it. Go back to the days when you first learned to drive. You were all stiff and you could feel your muscles harden. Your movements were awkward. You were acutely conscious of your actions. You could either concentrate on the mechanics like brakes and accelerator or look at the road. Driving looked like an impossible task. Afterward, when you had learned the art of driving, your actions were spontaneous. You could drive effortlessly. What if you had given up and stopped learning to drive? What if you had lost belief in the process? You did not give up because of one single reason - you could see others doing it effortlessly. If others could it so could you. You felt confident and sure. The problem with mindfulness is that you can’t watch other people being effortlessly mindful. You may be surrounded by a huge mindful crowd, but you will not be able to observe them like car drivers. The process is invisible. You, therefore, don’t have the confidence, faith and belief that mindfulness works. You are looking for visible proof. You want solid evidence. Unfortunately, you will not be able to get absolute proof for mindfulness. The lack of signs or proof may deter you from the practice of mindfulness. So, how do you overcome this feeling of uncertainty? Let’s go back to the basics. You must let go of your expectations. You must free your mind from the limitations of your senses. Believe that is something called mindfulness. Believe that there are others who are experiencing the bliss and joy of mindfulness. Believe that it is doable. Go back to your childhood. Visualize the first time you sat on a bicycle. Think of the time when you were learning how to drive. The power of belief is immense. You

can move mountains if you have faith in yourself. Now you should experience mindfulness. Physical Benefits Get rid of headaches Reduces blood pressure Cure for asthma Good for autistic kids Controls hyperactivity Fight addiction You learn to love yourself Mental Benefits Reduces stress and tension Relaxes body and mind Controls anger and anxiety Makes you calm and composed Improves focus and clarity Learn to become positive Enhances gratitude Makes you emotionally strong

CHAPTER 20:

Specific Meditations to Lose Weight you are disciplined enough to follow these exercises, they will be of great I fhelp to you because they will help you to attain a healthy body weight and live a life full of confidence. Remember that you will get the right weight according to your body, and you should avoid putting your concentration on things like what the fashion industry tries to portray or advertising agencies that do not give the correct impression when it comes to weight. A healthy body is what you need, and you must avoid things views that may distract you from achieving your weight goals and living the life you need. Something you must put into consideration is your diet as you do these meditation exercises. The diet you take should entirely be determined by what body needs and not factors like your emotional state and the wrong eating habits you have cultivated before. As you continue reading this, you will eventually understand the relationship between these meditations and diet. What you should do is read all the meditations in this part then do each of them at least three or four times before you can choose the particular one that, you will concentrate on. Before you can appraisal and know what modifications, you should do, try to do them four to eight weeks. This part contains two meditations that you will need to choose one after evaluating, but there are also two others that you are required to perform before you take your meals. You need to include these in your program so that they can be beneficial to you eventually.

Thousand Petal Lotus

This meditation called the Thousand Petal Lotus is concerned with dieting, and it is mostly practiced in the eastern world. Meditation enables you to discover that everything in nature is connected. This exercise has with time been adapted to do away with several problems like how we are using it here to maintain a healthy weight. During this exercise, you examine ‘inner self’ but not focusing merely on an object like crystal. To start this meditation, you should first choose a word and make it be at the lotus center. For example, you can choose a world like ‘fat’ or ‘hungry.’ When you get yourself comfortable, you regard it, and soon you will start having a connection with it. If you choose the word ‘hungry,’ the association could be ‘full.’ This means that there are three things to consider. You now have the connection between the two words and the words. You need to understand why you choose the two words and their relationship. When you go back to ‘hungry,’ regard it and wait to see what you would associate afterward. Your following association could be ‘starving.’ Think of the relationship between the two for a few seconds and try to understand the connection. Now go back to your word again and see what your following association would be. What if the association you discovered following was ‘roof?’ When you look at the three things, you may not get the connection. Even if you do not understand what connection there is, go to the center word and wait for a few seconds. You should not take these associations to be free, whereby you

move from one association to another. The concept is that you should always go to the original word of your choice even if you do not understand their connection with the association. These associations may attract you, but even when they seem to come from the deep insights of your body ensure that you stick to the discipline of performing them, and you can probably evaluate these feelings when you are finished with the meditation, not during the meditation periods. When you are not disciplined enough when meditating, you will discover that there are a lot of techniques brought about by these associations to resist what you are doing. The resistance techniques are not so helpful to you because they will turn out to be with no substance. The best and most fascinating techniques come from following your meditations seriously and staying with the discipline. When you follow, the meditations without being distracted by these associations that come along, you will get real insights with substance. Note that you will discover these insights after you have finished a number of sessions, and you may not see results immediately. This is why you should be patient and wait until your real results can come. These results may also not come the specific moment you are performing the meditations. In most cases, you encounter this form of resistance whereby you feel that when you leave the meditation exercises and follow an association that has come up or follows an association technique that is free, you may discover something that is helpful to you and learn more things about yourself. The resistance also seems to inform you that you will learn many insightful things about the universe. These are the feelings that you note at once as you perform the meditation exercises because they will lead you away from your discipline, and you may not achieve the desired outcomes of the meditations unless you commit yourself and learn how you can resist them. But the truth is that it is not easy to learn this unless you gain insights from experience. Therefore, the best thing to do is to ensure that you try to be disciplined and when you find that you have been led to join this smile to yourself because this is the nature of human beings and get back to your track.

Blue Water Technique

In the second mediation, you can learn how to deal with various kinds of pains. To start with, this meditation, you first ensure that you are in a comfortable position then get to listen to your body with the goal of knowing the part of your body where you can feel hungry. Try to understand your body with all your consciousness and know where hunger is located. The hunger may be in your stomach or may also be in a different part of your body. Take your time and try to think where the source of the hunger could be. You need to explore all parts of your body, and if you are in a comfortable position and also relaxed, you will be able to ask yourself, “Is this part of my body where I feel hunger?” After you have located the part, you can now see its dimensions with care. For example, some of the things you could note are; the shape of the part of the body, how deep and how long it is. Visualize that it is a shape that ends, sides, top, and bottom. Now think of this shape being filled with blue water without caring about the source of the water. Use your mind to let the blue water fill the empty space slowly. After that, now think of the water draining out slowly through the empty walls space and through the skin and to the floor, after which it leaves completely, and there is no sign of spot, wetness, or trace is left behind. Imagine the space being filled with the blue water again, repeat the same process, and do this severally. When doing this exercise for the first time, it may take you time, like about

an hour, because, for the first time, you will be searching your body to discover the part where hunger is located. After you have defined the part, you can now speed up the meditation so that the filling and draining happen three to four times, and this can take up to fifteen minutes. If you find yourself doing this in less than fifteen minutes, it means that you are too fast, and you need to slow down. While doing this exercise, you will also encounter resistance, and the most common would be this happening so fast, while at this time there is no concentration in the brain as it is going in different ways with what you are doing. You need to keep yourself concentrated and ensure that you can control yourself and be in control of the pace at which you perform the exercise. When you through do not forget that you need to have a moment where you do not have any agenda to evaluate your feeling and get the answer. Apart from the meditation program, you select the weight loss goal. There is also another one, which should be done by everyone. If you are the kind of person who finds this particular one being distasteful, then you may decide to skip, but if you are okay with it, you can proceed first before starting one of your choices for weight loss. Note that you do not perform this at the time of your meditation exercise, but you should perform it either before you take your meals or after. You can choose one meal in a day when you will be doing this exercise but when you find that your lifestyle is too busy to perform it frequently choose a day when you can manage and a meal you are sure you can perform. This form of meditation has existed for many years, it is found in both western and eastern meditation schools, and it involves contemplating. But in this part, you will not need to use an object of your choice, but you will be using the food that you are taking at a particular moment. You can do this when you are alone or with someone who is also performing the same because it is when it can work well and ensure that you eat the meal in silence. After you put the food on the table, sit down to it. But when you are eating this time, do not do it like you are used to. Many people eat while their minds are roaming from one point to another. You may also be used to eating while being distracted, like watching television or doing something else like reading a novel. This time ensure that you are concentrating on the activity of eating your meal. Make sure that you are being conscious about eating exercise and feel what is taking place in your mouth. Also, ensure that

you are aware of what is happening in the mouth and try to understand your feelings and the taste of the food that you are eating.

CHAPTER 21:

The Secret to Getting Rid of Weight Problems is the secret to getting rid of weight problems? I am going to tell W hat you. The trick is breaking the old subconscious blocks, generating new patterns of thought and harmonizing the conscious and subconscious mind. In this process meditation makes an important role. It helps you to stay in the now instant, to understand your mental blocks and to reach a state of calm and well-being. At this point another discipline comes back into play: hypnosis. Hypnosis for Weight Loss: Using Hypnotherapy to Shed Pounds Close your eyes, breath, relax. Visualize yourself fighting the temptation to enjoy. Envision you never again ache for undesirable nourishments. Envision you never again want to comfort yourself with nourishment. If the weight loss was that straightforward, you might be thinking. If no one but you could "turn off" your cravings… That is the possibility of hypnosis for weight loss. Using hypnotherapy, those hoping to lose weight are engaged to refresh the programmed musings that trigger nourishment desires. Overeating and overindulgence will, in general, be related in our psyches with specific sentiments, connections, and events. What's more, our minds have persuaded us that in specific circumstances, nourishment fills a basic need – for example utilizing nourishment to comfort pressure. At last, to accomplish long haul weight reduction, we should get to these oblivious hindrances, evacuate them, and supplant these programmed considerations with increasingly accommodating data. Hypnotherapy engages us to get to these programmed contemplations, erase the negative affiliations, and create positive affiliations that can assist us with accomplishing longterm weight reduction achievement. How Food Invades the Mind: Overcoming the Mental Barriers State Clara begins an eating routine. Also, it is going solid. She is two weeks

or three weeks it – has to lose weight, and she feels extraordinary. However, at that point, something changes. Clara begins a new position. Presently, she thinks that it is increasingly hard to lose. She's overindulging all the more regularly, quit tallying calories, and she's hankering undesirable nourishments. Her weight loss slows down, and after a short time, she's tumbled off the eating routine. What turned out badly? Clara began so solid yet couldn't remain on track. If we investigate this at a more profound level, we may reveal a "habit pattern" that offers a clarification. Habit patterns structure through reiteration, and after some time, they become oblivious reactions to improvements or conditions. Right now, likely built up a propensity example of stress eating, which kept her from contacting her weight loss goals. Nourishment had become Clara's oblivious, automatic reaction to stretch. These sorts of propensities for the mind are actually why getting more fit is such a test for a significant number of us. Somewhere down in our unconscious minds, we've created solid thoughts with regard to bad practices Actually, after some time, we may have prepared the psyche to accept that these bad practices are basic – that they are important for keeping up our prosperity. Also, if the mind accepts these practices are fundamental, long term change is troublesome. Stress or emotional eating is only one model. There are many connections that we build up that contrarily sway our relationship to nourishment. Some regular connections that prevent weight reduction include: Nourishment is a solace cover; we use it to comfort ourselves in the midst stress or trouble Eating distracts us from sentiments of trouble, uneasiness or anger Indulging greasy, sugary, or unhealthy nourishments is related to parties and other great occasions. Bad or sugary nutrients are taken as a reward. Indulging encourages you to pack the dread that you won't have the option to get in shape. Nourishment is a wellspring of amusement when exhausted. Finally, the realization of long-term weight loss requires these

main drivers to be examined, understood and framed. This is what hypnosis allows us to achieve. Hypnosis will help you conquer the subconscious blocking obstacles. You'll feel better. They’re going to feel in control. You'll feel sure to be able to control your weight with encouragement and determination to keep up with your weight loss goals. Hypnosis has none of the negative or harmful side effects of diet pills or surgery. If you choose a successful diet and exercise plan and then reprogram your mind to make it no longer challenging but simple, pleasant and efficient to follow your food and fitness programmer, you will certainly succeed. Have fun exercising and eating healthy, so you can stop causing self-induced tension, stress and discouragement. You will start doing the things that will help you in your aim of being safe and losing weight, obviously. You need to get rid of the unhealthy habits of thought that make you overweight. These thought patterns, which are stored in your subconscious mind, must be replaced with healthier thoughts and healthy behaviors so that you can instinctively do what you are expected to do without ever thinking twice about it. Does that sound tricky? In reality it is much less complicated than you would imagine. All you need is 10 to 20 minutes a day for a total of 21 days (the amount of time it takes to build a habit). You can now have what it takes to speedily program your mind to lose weight. You see, hypnosis is one of today's world's most overlooked and powerful methods for self-change. When you say "hypnosis," most people think of magic shows in Vegas or stupid acts on stage. Those on stage were chosen especially because of their susceptibility to suggestion. They wouldn't do anything that they normally wouldn't do on stage. For the publicity they receive, they really "do not mind" behaving stupidly on stage. If they don't perform, they know they're going to be taken off the stage and back to the seat. There could not be anything further from the facts. In theory, hypnosis is a very comfortable state of mind in which you become more receptive to suggestions. During the day, you usually go through hypnosis many times. If the use of hypnosis for treating illness has been accepted by major medical

societies, imagine how amazingly successful and beneficial it is when coping with thought patterns that stand in the way of the healthy body you deserve. The use of hypnosis has been used for more than half a century to treat illness. In addition, in 1955 the British Medical Association approved the hypnotherapy use. Its use was approved in 1958 by the American Medical Association. In a 9-week trial-weight management group study (one using hypnosis and one not using it), the hypnosis group has continued to get results in the twoyear follow-up, while the non-hypnosis group did not show any further results (Journal of Clinical Psychology, 1985). The groups using hypnosis lost an average of 16 pounds in a sample of 60 participants, while the other group lost an average of just 0.5 pounds (Journal of Consulting & Clinical Psychology, 1986). Multiple studies showed that the addition of hypnosis increased the weight loss by an average of 97% during treatment and, more importantly, the efficacy increased by more than 146% after treatment. Hypnosis is known to perform much better over time (Journal of Consulting & Clinical Psychology, 1996). "The best way to break bad habits is by hypnosis" even Newsweek Magazine said. Whether you want to use audio tapes or CD's for hypnosis, evaluate the script used to determine if the suggestions make sense to you. Make sure there are no suggestions that are negative. The subconscious will not hear "no" or "no" so the suggestion’s emphasis would be I do not consume fattening foods. This will give you your objective in the opposite direction. Just use constructive feedback. "I just eat fresh foods that make me feel solid, safe and happy" is much better. How you perceive the suggestions is significant. If someone said, "That door should be closed," you get up and close the door or just think, maybe it should be closed and somebody else should close it. When you get up and close the door, it means you've "inferred" you are supposed to close your door. Some people don't like being asked what to do (direct suggestions). You may be making your own audio more effective. You might play an audio soothing, and then read or write your suggestions. When you get up in the morning and before going to bed in the evening is the best time for your mind to accept these positive suggestions. You need a quiet room where nothing won't bother you. When you are getting a lot of

action in your house, you may need to find a room where you can shut the door and get undisturbed. It only lasts for 10 to 20 minutes. The hypnosis is not a one-time fix for most people. The Hypnosis results are cumulative. The more post-hypnotic suggestions are applied to the hypnosis, the more permanent the results become. So, few people are likely to get hypnotized once to avoid smoking or lose weight. We usually create a new habit if they do, to replace the one they just quit. Most people who quit smoking begin overeating. We were replacing only one undesirable habit with another. Unless the root(s) of the problem is found there would be no need to add another habit. Having a specialist skilled in hypnosis and the weight loss struggles could prove useful. Working with a specialist will help you understand the earlier programming and remove it. Especially with weight loss, use the relaxation and self-hypnosis every morning and evening to be effective, changing and perfecting your suggestions while you lose weight. Upon reaching the weight you are comfortable with, you might want to add other goals along with strengthening your healthy eating and exercising habits. You will need to start with the full relaxation at first, but after a week or so you will be able to go very quickly into the altered relaxed state by counting down from 10 to 1. Always end your session with a suggestion that makes you feel good, better than ever, relaxed and either alert, clear-headed, refreshed and full of morning energy or relaxed and able to sleep soundly when you go to bed at night. Keep a pen and paper close by to write down any insights that come to mind while listening to your suggestions or reading them. You can recall things that you were told as a child that now influence your behavior. For me, I started to remember a lot of things I was told when I was a child that I never thought had bothered me until I was much older. I just didn't connect those things that I remembered with my behavior. I became really mad, when I recalled. I realized the life I missed by believing in what these people had said or taught me as a child and reinforced through the years by other people and events. Weight Loss Affirmations: Are They Enough and How to Practice Them Weight loss claims are one of the many daily affirmations people are

practicing to improve themselves, but are they alone enough to make change and how do you practice them effectively? This article discusses what to include with your positive weight loss affirmations as well as ways to make them work. First of all, when practicing affirmations of weight loss or any other affirmations of self-esteem, it is important to remember that you are "working from the inside out." What that means is that in order to make any change in your life, whether it is focused on your physical body or your finances, you want to change your mindset and inner mind (your subconscious) before any outer change appears. While many people already know about this concept, it is not always practiced in such a way that positive claims for weight loss or other affirmations of self-esteem work as well as they might. You must really "believe" that you are thin in order to "be thin," and that is where most people "fall off the wagon" and avoid making their regular affirmations because the outer shift is not quick enough. So, when you start, you decide to allow yourself enough time to make the inner change without any "expectation" of seeing any external changes. Next, you want to include other positive affirmations on a daily basis such as affirmations of self-love, spiritual affirmations and assertions of faith and confidence. Why? For what? Because when you are trying to make progress, especially when it is about your own definition of yourself, you just want to "pour on love" to yourself and install as much "confidence" in the process as possible, and in yourself. In fact, increasing your self-love and the ability to trust the process is critical for any self-affirmations to work on your list of affirmations, because when you can increase your self-love, you have raised your "vibration" to the level of love that manifests things quicker. Often, you are more likely to view yourself better because you have greater self-confidence and before you know it, you have lost weight effortlessly. It is also important to trust the mechanism, because the vibration of confidence is absolutely necessary to attract what you want, which in this case is to be slim. And, by the way, it is vital that you don't use words like "don't" or "weight" when practicing weight loss affirmations, because they focus your mind on "what you “don't' want."

"I don't want to overeat," for example, focuses on "overeating." On the other hand, affirmations of weight loss that contain terms like slim, attractive, fit and safe are better options as they "rely" on being thin, attractive, fit and healthy. CREATIVE VISUALISATION: Once you find the right weight loss affirmations that make you feel great get an image of the "perfect for your body" and place it somewhere around your bed so when you wake up in the morning you instantly see your target subsequent you. Then close your eyes and really "feel" when your body looks like that and say your positive affirmations for weight loss and self-love affirmations. The main thing to note at the beginning is that you want the inner change to happen first and affirmations are a great starting move, but self-hypnosis may be a better option to change your inner mind. However, self-hypnosis for weight loss is very common simply because it first works to change your inner mind which paves the way for outer change to follow. Once you give yourself the time to make the inner change of seeing yourself thinner without any expectations of seeing the outer change actually becoming thinner, and you get the hang of visualizing your affirmations of weight loss that include affirmations of self-love and the ones of faith and trust, you'll be surprised how quickly you'll see the outer change happen.

CHAPTER 22:

Setting Your Meditation Goals is a discipline that requires commitment on your part… M editation commitment and desire. Once you have decided to make regular meditation a part of your day—a part of your lifestyle—you will need to set short and long-term goals for developing your meditation habits. Without goals we wander aimlessly; blaming everyone and everything else for our unrest and unhappiness. Goals boost our ambitions and give us focus and a purpose. Meditating on these goals allows us to have the energy, stamina and confidence to achieve our goals. To help you achieve your goals, make a list of what they are.

Put meditation at the top of the list. Learning to meditate and relax isn’t always easy, but it can be done. And when you do, you will sleep better, feel better, think more clearly, act and react more rationally and be more confident and surer of who you are and what you are doing. Other goals you might want to consider include: Yoga and other physical exercise; Forgiving those who have wronged you; Loving yourself; Being at peace with your body but working to make it physically fit; Eating a healthy and organic diet; Saying ‘no’ to people and things that are detrimental to your well-being; Pursuing those things you are passionate about. Once you’ve listed your goals you will use the relaxation and meditation

techniques we’ve covered (music, quiet and solitary time, hypnosis, positive thinking) to achieve these goals for the purpose of living a happier, healthier life. What goals do you have for your life? Do you have any goals for your life? Why not start now in making small, personal goals that will enhance your life? You deserve it whether you think you do or not. Don’t worry, we’ll take it slow and easy, so you don’t feel overwhelmed and set yourself up to fail by taking on more than you are ready for. Look at each of the following and write down one goal you would like to achieve sometime within the next month for each of them. *A change in your diet: *A friendship that is not beneficial to your self-confidence: *A problem at work: *Something that needs to be fixed around the house: *Someone you need to apologize to: *A book you want to read: *A project you need to finish: *A habit you want to be rid of: *Someone you want to contact: *Learning a new skill: Do you see? Setting goals is part of practicing meditation. By setting goals you will be focusing on accomplishing something. You will use meditation to imagine yourself doing these things and experience the feelings through imagination that you get from accomplishing your goals. This, in turn, fuels your drive to actually achieve them and realize your potential for success and happiness. Use Your Imagination Your imagination is the place you go in your head to find peace and serenity. For this reason, using your imagination to help you meditate is a positive step in becoming a happier, healthier and more focused you. As you go through the steps of relaxing, use your imagination to go to a safe place—a beautiful place—a place where your world is just as you want it to

be. As you relax, use your imagination to help you release each part of your body from itself to become totally free of the stress put upon it from a number of different sources. This isn’t to suggest you create a make-believe world that could never exist; say your own personal Land of Oz or Never, Never Land. No, the purpose of using your imagination is to take you to a point of believing that it is possible to be happy, healthy and successful when you create an environment conducive to being just that. Along with imagination comes visualization. Visualization works to help you meditate by allowing you to form images in your mind’s eye to develop new ideas, remove negativity from your life and visualize your goals as complete. Now let’s go back to the exercise described in an earlier paragraph—the one instructing you to imagine yourself on a beautiful island. Take a few minutes to truly visualize the island. See the tropical flowers and fruits, the waves washing up on the sand, the waves, birds and the trees rustling in the wind. Not only are you imagining what it would be like to be there, you actually see where you want to go in your mind. As you are lying quietly imagining and visualizing what it would be like to relax in this setting, your body will begin to tingle and or feel limp and detached. Don’t let these sensations scare you. Go with them. These are signals from your body that you are releasing tension and stress. As this happens you will find yourself feeling stronger, healthier and more at ease with life in general. You will feel this way because by meditating in this manner, you are gaining a new awareness, connection and appreciation for your body, soul and mind. It is important to remember that when using your imagination and visualization techniques in meditation that you remove prejudices and angry thoughts from your mind. Do not allow your mind to go to unsafe and unwelcome places. This isn’t going to be easy and it will take time. The human mind tends to take the other ‘road’ when allowed to wander. We ‘what if’ potential problems and play the game called ‘worse-case scenario’. But it doesn’t have to be that way. You can break the cycle by practicing these disciplines for a few minutes every day.

CHAPTER 23:

A Simple Daily Weight Loss Meditation meditation is an excellent simple meditation for you to use on a daily T his basis. It is a short meditation that will not take more than about 15 minutes to complete, and it will provide you with excellent motivation to stick to your weight loss regimen every single day. You should schedule time in your morning routine to engage in this simple daily weight loss meditation every single day. You can also complete it periodically throughout the day if you find your motivation dwindling or your mindset regressing. Over time, you should find that using it just once per day is plenty. Because you are using this meditation in the morning, make sure that you are sitting upright with a straight spine so that you are able to stay engaged and awake throughout the entire meditation. Laying down or getting too comfortable may result in you feeling more tired, rather than more awake, from your meditation. Ideally, this meditation should lead to boosted energy as well as improved fat burning abilities within your body.

The Meditation Start by gently closing your eyes and drawing your attention to your breath. As you do, I want you to track the following five breaths, gently and intentionally lengthening them to help you relax as deeply as you can. With each breath, breathe in to the count of five and out to the count of seven. Starting with your following breath in, one, two, three, four, five, and out, one, two, three, four, five, six, and seven. Again: one, two, three, four, five, and out, one, two, three, four, five, six, seven. Breathe in, one, two, three, four, five, and breathe out, one, two, three, four, five, six, and seven. Again, breathe in: one, two, three, four, five,

and breathe out: one, two, three, four, five, six, and seven. One more time, breathe in, one, two, three, four, five and breathe out, one, two, three, four, five, six, and seven. Now that you are starting to feel more relaxed, breathe slowly and regularly. I want you to draw your awareness into your body. First, become aware of your feet. Feel your feet relaxing deeply, as you visualize any stress or worry melting away from your feet. Now, become aware of your legs. Feel any stress or worry melting away from your legs as they begin to relax completely. Now, become aware of your gluts and pelvis, allowing any stress or worry to simply fade away as they completely relax. Now, become aware of your entire torso, allowing any stress or worry to melt away from your torso as it relaxes completely. Now, become aware of your shoulders, arms, hands, and fingers. Allow the stress and worry to melt away from your shoulders, arms, hands, and fingers as they relax completely. Now, let the stress and worry melt away from your neck, head, and face. Feel your neck, head, and face relaxing as any stress or worry melts away completely. As you deepen into this state of relaxation, take a moment to visualize the space in front of you. Imagine that you are standing in front of looking back at yourself. See every inch of your body as it is right now standing before you, casually, as you simply observe yourself. While you do, see what parts of your body you want to reduce fat in so that you can create a healthier, stronger body for yourself. Visualize the fat in these areas of your body, slowly fading away as you begin to carve out a healthier, leaner, and stronger body underneath. Inhale …

Exhale … Notice how effortlessly this extra fat melts away as you continue to visualize yourself becoming a healthier and more vivacious version of yourself. Now, envision what this healthier, leaner version of yourself would be doing. Visualize yourself going through your typical daily routine, except from the perspective of your healthier self. What would you be eating? When and how would you be exercising? What would you spend your time doing? How do you feel about yourself? How different do you feel when you interact with the people around you, such as your family and your co-workers? What does life feel like when you are a healthier, leaner version of you? Spend a few minutes visualizing how different your life is now that your fat has melted away. Inhale … Exhale … Feel how ordinary it is for you to enjoy these healthier foods, and how easy it is for you to moderate your cravings and indulgences when you choose to treat yourself. Notice how easy it is for you to engage in exercise and how exercise feels enjoyable and like a wonderful hobby, rather than a chore that you have to force yourself to commit to every single day. Feel how much you respect your body when you make these healthier choices, and how much you genuinely care about yourself. Notice how each meal and each exercise feels like an act of self-care, rather than a chore you are forcing yourself to engage in. Feel how good it feels to do something for you. For your wellbeing. When you are ready, take that visualization of yourself and send the image out really far, watching it become nothing more than a spec in your field of

awareness. Then, send it out into the ether, trusting that your subconscious mind will hold onto this vision of yourself and work daily on bringing this version of you into your current reality. Breath slowly You are ready to gently get up. Aback into your body where you sit right now. Feel yourself feeling more motivated, more energized, and more excited about engaging in the activities that are going to improve your health and help you burn your fat. As you prepare to go about your day, hold onto that visualization and those feelings that you had of yourself, and trust that you can have this wonderful experience in your life. You can do it!

CHAPTER 24:

Guided Meditation for Motivation and motivation are not synonymous. The reason why you want to M otive lose weight is always the same, from when you start the journey until it is completed. The reason can be to keep fit, have good health, increase self-esteem. Motivation is something very different: it is the energy that fuels will and perseverance and arises from the reason or cause for which you want to lose weight. Clearly state your motive or motives, that is to say reasons why you want to lose weight. Write them down in your journal or on a sheet of paper to be attached to the outside of the fridge. They should be where you can see them every day to keep you away from any temptation.

Also, be careful when you set your weight loss goals: setting unattainable goals could make you feel frustrated and cause you to fail. Keep in mind that those who reach the weight they set themselves are more likely to maintain their ideal weight for longer. Many people who are trying to lose weight have only the ultimate goal. They do not realize that focusing only on the final weight could lead to loss of motivation because, very often, the goal seems further and further away and they get discouraged, they lose motivation.

Instead, try to establish many intermediate steps or which actions you want to take to accomplish the final goal. The guided meditation that you are about to listen to will help you stay focused on your small daily goals and to enjoy your journey to a better a lifestyle. Do this meditation every time you feel your motivation is leaving you or, even better, to keep your motivation always high and strong. Meditation: Maybe during this time you have felt stressed, tense and anxious; you need to relax body and mind and recover all your energy. Follow me on this journey and I will help you relax your muscles, release tension and recharge positively. I will also help you regain your intentions, attitudes and inclinations that support you in the realization of the life you desire and deserve. First of all, find a place when you can lie down and not be interrupted or disturbed. For the entire duration of the meditation you will be lying down, with your arms along your body, palms facing up, feet relaxed, your toes facing outwards. When you feel ready close your eyes and take a slow, deep breath. Gently close your eyes and breath slowly. Inhale through your nose and exhale slowly through your mouth. Inhale… Keep the air for 1, 2, 3… Exhale… Once again… Inhale… Keep the air for 1, 2, 3… Exhale… Now breathe slowly without keeping the air.

Inhale through your nose… Exhale through your mouth… Now imagine you are lying on a boundless green meadow; the setting sun gently caresses your face and gives you a pleasant numbness. Feel the soft blades of grass below you and the fresh, fragrant spring air all around. You feel at ease lying on this huge lawn and simply enjoy the moment. You hear the sound of the breeze gently moving the blades of grass and the cheerful chirping of birds flying in the sky. Everything around you is calm and peaceful and you can finally focus on your breathing. Breath slowly and let yourself be cuddled by this pleasant feeling of calm and relaxation. Your breathing is smooth you are completely at peace and you are ready to begin your inner journey. You are ready to enter the deepest part of you, the one where the inexhaustible source of your vital energy lies. The vital energy is self-regenerating and allows you to regain all that you have lost in this period of stress and worry. Tap into this endless source of energy that is inside you. Indulge in the feeling that you are fully recharging yourself after this time of tiredness. Feel regenerated by this sense of vitality that is inside you. Your energy is limitless. In this safe place that only you can access, you can pick up energy whenever you want. You can recharge whenever you want, whenever you feel the need. In this way you can revitalize yourself continuously. As you recover all the energy you need, you realize that you are just going through a difficult time, as there have already been others in your life. In the past you have already managed to overcome these obstacles in a brilliant way.

This awareness puts you in touch with the idea that this time as well you will overcome the difficult moment and come out of it stronger than before. Because you are strong and have everything you need to face the challenges of life. With your strength and your desire to win you always manage to get out of difficult situations with your head held high. You are powerful and this charge of vitality that is inside you automatically regenerates itself. Right now, you are becoming aware of your strength and your infinite potential. This power is flowing again inside you, in your veins, in your capillaries, until it reaches every point of your body. This amazing lifeblood is recharging you with pure, healthy, positive energy. Remember that all life's challenges must be faced with your head held high and this, like all the others you have already overcome, will soon be conquered. You are a person who does not despair, who does not allow himself to be crushed by difficulties. It is normal to fall from time to time. It is normal to make mistakes. Remember: you are not your own mistakes. The important thing is to get up, always. Even if you fall again, you will know that you can always get up again, each time a little stronger than the previous time It is also important to focus on the goals, achievements and goals you will soon achieve. It is essential to believe in yourself. You must be the first to believe in yourself, in your power, in your strength. So believe in yourself and smile in front of your goals. Envision yourself living a healthy life, maintaining your ideal weight, enjoying the results you have achieved.

Keep breathing slowly. Realize that the energy flowing through you is limitless. You feel refreshed and recharged. This wonderful place that is inside of you, this inexhaustible source of energy is always there, within your reach, whenever you need it. It's your safe place where only you can access peacefully. Inhale… Exhale … Inhale… Exhale … The time has come to leave this wonderful place with the awareness that you can come back whenever you want. It is time to get back in touch with your body. Slowly move your fingers. Then move your toes. Inhale… Exhale … When you feel ready open your eyes softly and let the light gently enter your pupils. You are ready to gently get up. You feel recharged, full of energy and you will carry this wonderful feeling with you for the rest of the day.

Conclusion ow you have reached the end of the book and the beginning of a new life in which you will be master of your body. Everything you have read or listened to will help you love yourself, be happy and lose weight naturally, and so it will be. It does not matter if you believe what you have read or listened to or not, it is enough that you follow all the instructions. I think I told you everything you need to get back in shape and finally lose all that excess fat and maybe even get a "screaming" abdomen out!

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When you have decided to shed weight, it can be tough to figure out where precisely you ought to begin. It is feasible if you have a solid belief to get going and lose weight. You just have to find out how to state "no." Everyone is different; you are not going to find another person who has the same metabolism as you or who burns fat the very same way as you. You may consider to be exactly like a person beside you. Still, if you both were to begin an exercise and diet program, you both may not have the very same results two weeks and even a month far along on, also if you did everything the very same precise means every day. In claiming this, it is essential to understand that not everybody makes use of food in the very same ways either. What might trigger someone to gain a pound may refrain the very same to one more. The same is true in reducing weight. If you are a wife and you and your other half are exercising together, and he might take a soft drink and loses five extra pounds from quitting his intake of soda. That shows you that you and your spouse are not necessarily visiting the same outcomes, also if you are consuming and exercising in the same way. The bottom line is that today's culture needs to work a whole lot more complicated than societies of the past. Since they had to work, sixty years ago, males and females were thin. As the hands were used to labor, or you wouldn't have the ability to consume. You needed to gather eggs from the hen house if you want eggs, you needed to go milk the cows for fresh milk, and you needed to rake the areas to grow your vegetables. Well, you had to recognize a little something regarding fattening up a calf bone and getting it butchered if you wanted beef. That is the meaning of life back then, but innovation has taken away every one of this hands-on workshop. So, instead, we need to view what we eat, and we need to make ourselves exercise.

It is very vital to understand that your weight-loss goals are hugely based on just how much you want to work on them. If you are going to see outcomes, it is the one point in life that you have to do hand-operated labor to attain. Typically, people do not need to stress over fat burning up until their twenties, but with the fast-food way of living that we live today, this is not necessarily the situation anymore. A number of our youngsters are overweight since they eat excessive convenience food and processed foods when you are in a grocery shop buying, you and your family members should always analyze the active ingredients of what you are eating if you cannot pronounce it do not eat it. Refined foods create us to have cravings and trigger us to get weight. If you are ever going to be effective at shedding weight and keeping it off, this is particularly vital to understand. Watching your diet plan alone will not make you lose weight. The correct dietary regime must actually be combined with an appropriate level of exercise. But the most important thing to understand is that your body change is a consequence of your mind. Putting yourself against your own body, torturing yourself and despising you is not only not fun at all, but it is not going to work either. Finding your balance, getting to look at yourself and your body without judgment, observing your feelings, appreciating and living the present moment: all this is the basis of real change. A transformation that for you has already begun by listening to or reading my words. You too can lose weight now. You just need to focus on this: now.