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Many people ask me why I am afraid of public speaking, afraid of rejection, of meeting new people, afraid of expressing my ideas, of dogs, spiders, heights?

We have this idea that if we want to lose weight, we join a gym on January 1st, we start

working out regularly, and eventually we’ll slim down.

Well, here’s some bad news. It turns out exercise is actually pretty useless when it comes to weight loss.

Let me tell you, exercise isn’t a weight loss tool per se, it’s excellent for health and is probably the best single thing that you can do other than stopping smoking to improve your health.

But don’t look at it as a weight loss tool. Exercise will definitely help you live a longer,

happier life…. It’s just not the best way to lose weight. And the reason has to do with how our bodies use energy. You may not realize it, but physical activity is actually a tiny component of your daily energy burn.

There are three main ways our bodies burn calories. These include your resting metabolism, so that’s how much energy your body burns just for its basic functioning, just to keep you alive, basically. The other part of energy expenditure is the thermic effect of food, and that’s just how much energy is required to break food down in your body. The third part of energy expenditure is physical activity.

For most people, physical activity – that’s any movement you do, only accounts for about 10 to 30 percent of energy use. So, the vast majority of energy or calories you burn every day comes from your basal or resting metabolism, over which you have very little control.

While 100% of your “calories in” are up to you, only up to about 30% of your “calories out” are in your control.

One study found that if a 90kg man ran for an hour, 4 days a week for a month, he’d

lose about 2.2 kg at most, assuming everything else stays the same. But not everything stays the same!

Researchers have found we make all kinds of behavioural and physiological adaptations when we start increasing the amount of exercise, we’re getting every day. For one thing, exercise tends to make people hungry. And I’m sure you know the feeling: you go for a spinning class in the morning, and then by the time you eat breakfast you’re so hungry you maybe double the size of the portion of oatmeal you normally eat.

There’s also evidence to suggest that some people simply slow down after a workout, so if you went running in the morning you might be less inclined to take the stairs at work. These are called “compensatory behaviours”- the various ways we unknowingly undermine our workouts.

So how I can control the “calories In”? don’t overeat.

We can undo the calories that we burn off in exercise pretty quickly.

It would take about an hour of running to burn off a Big Mac and fries. You’d have to spend about an hour dancing pretty vigorously to burn off three glasses of wine you might drink with dinner. An hour of cycling really intensely on exercise bikes to burn off about two doughnuts.

That’s why exercise is best seen as a healthy supplement for a strategy that’s focused on food.

People often think they can drink extra bottles of soda as long as they work out. Well, that is wrong, sugary drinks will never help anyone to reduce weight. Actually, burning off those extra calories from a can of soda is really, really hard.

We need healthier choices about what we eat. It’s not impossible to lose weight through exercise, it’s just a lot harder. And we need to recognize how that works

If you do go to the gym, and you burn all these calories, it takes you a long time to do so

and you put in a great amount of effort, unfortunately you can erase all of that in five minutes of eating a slice of pizza!!

As my personal trainer always told me, “the calories are in the kitchen”!

There is no way I have the time, the patience and the motivation to count calories, so therefore I use self-hypnosis to help me to eat healthy food in a natural and easy way.

And we all know that “healthy” means eating more green, more grilled meat or fish and more natural sugar (fruits) and no need to count calories! We all know half pizza has less calories than a whole pizza doesn’t it?

The key is letting our subconscious mind to help us to feel full after a half pizza without consciously thinking about it!

And the more you use self-hypnosis to train your mind to eat the right amount of food, 3 meals a day and to enjoy while you are eating food, the more natural it comes to you to eat healthier and the portions that your body needs.

I am so glad when clients tell me they don’t feel the need to eat unhealthy food or to overeat anymore. Because that, is the starting point of losing weight and feeling better with yourself!

This is the time where we look over the past 12 months of our lives and consider what went well and what we need to work on for the year ahead. This means setting new goals or perspectives to be able to improve and better yourself.

This New Year’s, instead of making goals that you know you won’t be able to fulfil and that will be challenging, consider taking a deeper thought into your goals so that you can fulfil the tasks you set and become the best version of yourself.

One thing about New Year’s resolutions is that they can be challenging to complete or stick to. Even though you may be trying to stick to your New Year’s resolution, most of them are forgotten by March. It can be difficult to change patterns or habits that you are used to, meaning most goals are forgotten and the habits reappear.

When we look at the failed goals, we can find patterns on why many goals (no matter the difficulty) backfire:

You’re biting off more than one can chew-

When we set goals, we often concentrate on a specific area of our lives that we want to improve or change in an easy or simple way. For example, saying you’re going to “be more organised” in the upcoming year is very broad. Will you be managing your time well by using a calendar and planners? 

You give up on your New Year’s goal because of other people’s actions. It is easier. to break your new year resolutions if the people surrounding you at home or at work do not complete their goals as well!

You try to take on more than you can handle at a time- New Year’s takes place in the middle of the holidays. This means that people don’t have time to relax and recharge their thoughts and decisions before the New Year’s happens. This happens because when the New Year’s arrive, they are very exhausted. If you are not feeling good psychologically, physically, or emotionally when you start, it will be challenging to keep the resolutions you have set for yourself.

So, how can you be able to stick with your New Year’s resolutions so that you don’t have trouble giving up midway? In the following bullet points are many approaches to goal-setting that can help you adapt the wellness in your life for the upcoming years:

• Get a hold of yourself

Pick a line or motto (connected to a topic you want to put into your everyday life) that will give you motivation. If the word you choose, for example, is “mindfulness”, then think about how you can make your choices mirror the meaning of the word. How are you able to make sure you concentrate more to avoid missing things that are happening around you? Doing this regularly will allow you to attract new thoughts, beings, and habits into your life that will complete the goals you set.

• Create small wins inside of the large goal you set

The chances of success do not increase the more the habits are attempted to change at once!

. Focus on a small win after another small win! 

• Set up a support group

We, human beings, have been cooperating, making friendships, and connections since the olden times. But nowadays, we have lost a lot of communication. Social media, which is also a helpful item, has replaced being social face to face. These days, many people feel that asking for support or help is a sign of weakness, mostly the men. We don’t want ourselves to be fragile and exposed. Although, honesty and weakness can help build a healthy and joyful life. Working things out in a group or team Is way better than trying to work things out on your own as you can achieve way more as a team, than what you can achieve alone.

• Categorize

Think about setting a personal characteristic goal to improve your health, job, income, or relationships, exactly as you would if you were setting smaller resolutions through the year. You could start going to fitness classes or set a healthier routine, meet up with old friends, and much more. These things are all goals that could improve views of your life.

• Make an unbreakable goal

When you have made your new Year’s resolutions, consider if it is a goal that you can keep for the year. Look for obstacles in your way that could potentially block you from completing your goal.

For example:

You may be going on vacation soon, but let’s say your resolution is that you want to be more fit. In order to achieve your goal, you would have to look for a gym nearby the place you’re staying and also make sure you have time to go to said gym. It is better to be organized in advance when setting goals to make sure that you don’t accidently break the objective you have set.

• Create a new trigger set in your routine

A trigger in our routine can be very helpful as it reminds us to get something done or can change our habits of doing things. To illustrate, my morning routine of working out is triggered when I finish making my bed. For some occasions, when a new habit is being made without a trigger, we tend to not be motivated and not used to it and simply just give up and revert to our old habits.

Goals being set can increase our self-confidence. When achieving a goal that seemed impossible, has it ever made you feel better about yourself?

Keeping a resolution and committing to it, it feels like that as well. When you have reached these goals and it improves your life, it gives you a feeling of success that keeps you going. Achieving something, no matter the difficulty, makes you feel like you can do anything your mind sets you to.

Creating a resolution for the upcoming year is a perfect way to start over and resetting your life. You are the one who gets to choose how the approaching year will be based of your goals. Whatever you want to do, creating and obtaining those goals for the year gives time to get organized.

Hypnotherapy can help you to create new routines at a subconscious level! A new you can be achieved with these new resolutions. New Year, New you!