Perth Weight Loss

Perth Weight Loss Blog

Information on weight loss and slimming with a focus on success mindset being of far more importance than any diet or exercise program could ever be.

Written by Sonia Helbig, NLP therapist and weight loss coach from her home in Perth. I offer weight loss coaching to people wanting mindset coaching to lose weight and an encouraging mentor – I coach internationally via skype in the comfort of your home.

I am not a doctor, phsychologist or personal trainer and information on this site is not  intended to replace medical or professional advice in these areas. Always oncsult your doctor if you have a medical condition and want to lose weight.

My area of expertise is weight loss.

Perth Weight Loss Blog Philosophy

We follow NLP (Neuro Linguistic Programming) principles and tools

NLP is great for weight loss and everyone who has attended my weight loss classes in Perth has had great results in slimming due to changing their thinking.

Everyone knows weight loss is simple. Weight loss = eating less and moving more.  Perth weight loss blog teaches that weight loss is about mindset. Mindset is what closes the gap between failure in diets and exercise programs and successful healthy living long term.

Perth weight loss blog’s coaching services

Perth Weight Loss blog’s coaching services are run out of Perth, Western Australia for people all over the world. Sonia Helbig is the head coach and works by skype with people wanting to lose weight and keep it off who have more than 10kgs to lose and are ready to change their thinking to get the long term results they want. We stick with people until they reach their target weight and stay there!

Perth weight loss coaching – Only for those ready to lose weight and keep it off:

Intention and Mindset is Everything

Your intention and mindset about your health is EVERYTHING.

Yes, I mean everything.

People rarely achieve goals without intending to achieve them, and then planning steps to get there and taking action.

There’s a great quote: “Failing to plan = planning to fail.” It is so true, even if planning is as simple as feeling and visualising an outcome we want.

I encourage you to FOCUS on what you want to achieve today. On the healthy lifestyle you want to live. On what that will give you and your family.

Give a score out of 10 as to how much you want to be healthy and how prepared you are to do anything to make the change. Be honest, but note that any emotion less than 8/10 (in my experience) is unlikely to give you enough juice to create long lasting changes in your life.

If you’re at 7/10 or less, consider setting a goal to amplify your desire to get healthy no matter the cost. Isn’t temporary cost to your old habits better than a long term cost to your family and you because of lower energy and possible health risks like diabetes and heart disease, not to mention the discomfit of walking around carrying extra weight?

If you’re at 8/10 or more, then choose a path and start today!

For anyone wanting encouragement or motivation, contact me for information on our classes, our coaching and our Fat Loss set of a workbook and mp3s you can do at your own pace. We’re just about to begin round 2 of our face to face class in Perth, Western Australia, and the book is almost done with CD and video trainings to go with it. Just contact me via facebook or in the form below if you want to register you interest.

And remember: Failing to plan is the same as planning to fail.

Start planning your incredible future today!

Healthy Tip 7: Four Motivational Questions For Losing Weight and Keeping It Off

To take those healthy actions, and get out of our comfort zone, people often need to get enough leverage on themselves to get moving. If getting enough leverage on yourself to get healthy seems tricky at times, then that’s only because you aren’t asking the right questions.

The right questions are ones that will cause shifts in your thinking. Shifts that will unlock new options for you and allow you to take your life to the next level. Questions that will get you unstuck and moving towards your health goals in a way that’s permanent.

Are you up for creating a permanent healthy lifestyle? Yes? Ready to feel more energy as you continue moving towards your goals? Excellent! Grab a pen and paper then and take a look at these 4 simple motivational questions that can be used in any area of life! Especially for slimming and weight loss motivation.

Do you find yourself wanting to lose weight, committed to slimming, even making plans and buying the right food to support your goals, but getting stuck in the rut of old habits over and over again? Are you a yo-yo dieter who can stick to a short-term diet and kick-butt, but long term, and soon after the diet is over, you return to your original weight? You’re not alone.

There is a reason and that is your thinking!

Sticking to a new diet of restriction was never your problem – and it’s not what got you overweight and unhealthy in the first place. It was the way you think about ‘living a normal lifestyle’ that did. Your thinking and feelings about food and about exercise and about yourself are what got you into this long-term position. So, it stands to reason that your thinking and feelings are what will get you out of it. Long term. Finito. Yes – your thinking and your feelings.

If you’re ready to create some leverage on yourself and get unstuck – commit now to create change and answer all these questions. They will change your thinking and feelings and motivation.

Get ready! Often simply by answering these questions honestly for themselves, a person will become much more motivated to take actions that create health, energy and vitality. They will start doing what it takes to get healthy easily and effortlessly!

So… the four Cartesian Questions for creating awareness and motivation for change:

1. What will you gain by having a healthy body?

2. What will you lose by having a healthy body?

3. What will you gain by not having a healthy body?

4. What will you lose by not having a healthy body?

And as a family man you personally could reframe these focus questions like this to help yourself generate even more consistent momentum to take ongoing action towards your slimming goals.

1. What will your FAMILY gain by you becoming healthy?

2. What will your FAMILY lose by you becoming healthy?

3. What will your FAMILY gain by you becoming healthy?

4. What will your FAMILY lose by you becoming healthy?

You can try it on Friends too…

1. What will your FRIENDS gain by you becoming healthy?

2. What will your FRIENDS lose by you becoming healthy?

3. What will your FRIENDS gain by you becoming healthy?

4. What will your FRIENDS lose by you becoming healthy?

Lastly, if your career and finances are really important to you, you may like to try these questions too. Remember the more you answer, the better!

1. What will your CAREER and FINANCES gain by you becoming healthy?

2. What will your CAREER and FINANCES lose by you becoming healthy?

3. What will your CAREER and FINANCES gain by you becoming healthy?

4. What will your CAREER and FINANCES lose by you becoming healthy?

Reflecting on these will consolidate your healthy lifestyle and healthy body goals… As you do them, the limiting beliefs you have about your health will begin to be shaken up and you will see new reasons to do what you desire and find yourself unstuck and freewheeling towards your goals!

Please let me know about any insights or aha moments you get as you answer these. Would love to read your answers if you’d like to share!

Of course these questions can be applied beyond slimming to any area of life you wish! You can change your life by changing your thinking now. People do it every day.

If you’d like some coaching on your mindset, you can also enlist a slimming coach to assist you in your journey as you become all you want to be. I will offer a FREE session valued at $200 to the first five people who email me their list of answers to the above questions. Any of these winner living in Perth, Western Australia, can ask for a face to face coaching session!

admin@perthweightloss.com

Have an awesome week and to your continuing slimming success!

Best wishes,

Sonia

 

 

Both Photos kindly provided by jscreationzs

http://www.freedigitalphotos.net

Healthy Tip 6: 3 Keys to Rev Up Your Metabolism

Are you working harder than you need to to lose weight? Do you feel like you’re always dieting, always tired and hungry, and still the weight doesn’t come off? It’s time to take a fresh look at weight loss, and most importantly, it’s time to understand the one slimming tool you can use to great advantage — your metabolism. If it’s running slow, slimming will be hard work for you. If you get it running fast – it’s going to be EASY.

So what is your metabolism?

Put simply, in relation to food burning and slimming, your metabolism is how FAST your body turns food into energy. It’s all the chemical processes that are a part of that, but all you need to think about as a slimmer is HOW fast it’s doing it. If it’s working slowly, my body will turn LESS of what I eat into energy and LESS fat into energy. And if it’s burning fast I FEEL MORE ENERGY plus burn more fat and lose weight more easily. Sound like a bonus!?

“me·tab·o·lism  (m-tb-lzm) n.
1. The chemical processes occurring within a living cell or organism that are necessary for the maintenance of life. In metabolism some substances are broken down to yield energy for vital processes while other substances, necessary for life, are synthesized.
2. The processing of a specific substance within the living body: water metabolism; iodine metabolism.” http://www.thefreedictionary.com/metabolism

So — you want to speed up your metabolism to make life easier for you. What can you do? Here are three simple keys for Speeding up your Metabolism:

3 keys for Speeding up your Metabolism (and lose weight faster)

1. Drink enough water. Your body needs enough water to feel like it can thrive.

2. Eat enough nutrition to go from fat storage mode to fat-burning mode.

3. Eat a small amount of protein with each meal. Protein is a muscle builder and repairer and using more muscle means burning more fat.

1. Drink enough water.

This must be overstated because so many people just don’t get it or apply it! Water is life and your bodys on it. You are roughly 60% water. If you deny your body water, you are denying your body a basic building block of life. If you GIVE YOUR BODY ENOUGH WATER then you are enabling vitality, life and health. Basically, your body needs enough water to thrive. Health authorities world wide tend to recommend people drink at least 1.8L per day – but individual need various according to a person’s height, weight, exercise regime, the amount they sweat etc. Experiment with drinking what you need and see what happens.

2. Eat enough nutrition to go from fat storage mode to fat-burning mode.

If your body needs 1200 calories per day at rest, and you only put in 800, then your body will be in fat storage mode and it will burn SLOW. If you want it to burn faster you need to get at least 1200 calories per day. How much extra depends on the exercise you do. Basically, aim to eat a little less than you are needing but at least  as you need at rest. This is key!

3. Eat a small amount of protein with each meal.

Protein is a muscle builder and repairer and using more muscle means burning more fat.Speeding up your metabolism is vital for successful slimming. Some people I’ve coached balk at eating more protein because they think meat. If that’s you, think nuts and pulses instead. Think a handful of almonds, think two small pieces of cheese, think half a cup of soy milk. Go carefully on amounts. Too much protein can back your digestive system up, and according to a personal trainer I know the body can’t digest more than 30-40g of protein in one sitting so too much is wasted. Small serves is a great start!

Your 90 Day Metabolism Challenge:

1. For the next 90 days – Fill up at least 2 x 750ml bottles of water when you rise and drink them by the end of the day.

2. For the next 90 days – Calculate your caloric need using The Mayo Clinic Calorie Calculator, and then get those calories a healthy way and a way that you feel good about.

3. For the next 90 days – Eat a serve of protein with each and every meal. Plan how you will do this and set yourself up for success by having what you need at home for meal times and snack times.

Photo by: Danilo Rizzuti / FreeDigitalPhotos.net

 

2 x $1200 Slimming Success Coaching Packages to be Won

After working with numerous clients to great success, I’m celebrating and offering  2 x Slimming Success “Create Success” 3 month coaching packages via phone to the value of $1200 dollars each.

Criteria for prize winners:

1. You are a new client to my services
2. Committed to losing weight and outside your healthy weight range
3. Over yo-yo dieting and ready to take responsibility for change
4. Access to skype (worldwide) or phone within Australia

What you need to do: Contact Sonia via admin@perthweightloss.com with a paragraph on why you want the package, what you’ve already tried, and why you deserve to create a slimming success mindset that will help you create change in your life over the next 3 months.

Click here for more details on: Slimming Success Coaching Packages

 

Healthy Tip 5: Keep Healthy Snacks Handy

Keep Healthy Snacks Handy

Healthy snacks are a vital part of healthy living and giving the body extra boosts of energy between meals, as well as keeping the metabolism running well. Unhealthy snacks can cause weight gain and sluggish metabolisms in those who eat them habitually.

Having healthy snacks around are a great way to create an environment that supports healthy living. It’s a good way to prepare in advance for unexpected moments when the munchies hit. They are especially great to have on hand before beginning a ‘refined sugar detox’.

Anyone embarking on a healthy lifestyle can set themselves up for success by stocking their pantry with healthy snacks. Healthy snacks generally are low in fat, low in processed sugars, low in starches and tend to include natural fruits, nuts, cheeses, pulses and unprocessed grains.

Keep in mind whether you are aiming for low-cal ‘fillers’ or for protein rich snacks to curb hunger and build your muscles and metabolism.

Slimmers can set themselves up for even more success by eliminating ‘unhealthy snacks’ from the pantry. Unhealthy snacks are generally high in fat, processed sugars or starchy carbohydrate rich foods.

Some Healthy Snack suggestions…

Healthy Protein Snacks

2 piece of cheese, each the size of a dice

1/2 cup of strawberries with a scoop of low fat frozen yogurt

1 apple baked with 1 tbs. cinnamon sugar mixture on top

1 piece of string cheese

1 hard boiled egg

12 Almonds

8 walnuts

9 cashews

Small tin of water-packed tuna

¼ of an avocado on rice cakes

2 Celery sticks filled with cottage cheese

Healthy Low Cal Snacks

1 apple

Celery, green capsicum, & cucumbers – FREE calories

1/2 apple with 1 tbsp. of whipped peanut butter

20 baby carrots dipped in 2 tbs. of fat free ranch dressing

1 tablespoon of Goji Berries

Serve of rice crackers, flavours optional but will add salt

3 cups of light microwave popcorn

3 carrots, peeled and sliced

Banana – nutrient dense – too many may cause constipation

Action Challenges:

1. Make a list of healthy snacks to stock your pantry with

2. Make up sealed snack containers or zip-lock bags with healthy snacks such as mixed nuts or dried fruit (keep the amount healthy too!) and keep some in the car or in your handbag in preparation for attacks of the munchies

3. Schedule a time to visit a vegetable market near you and buy fantastic fruit and veg so you feel like eating it

4. Research healthy snack alternatives online and make a list of healthy foods you love, then make sure you stock them!

5. Eliminate unhealthy snacks from the pantry. Especially things that are personally ‘moreish’!

6. Work on your healthy mindset so that you desire to eat healthy foods as part of becoming the healthy, magnificent you that you want to be.

Healthy Tip 4: Avoid Yo-Yo Dieting

Have you ever spent months and months working hard on a diet only to find within months of reaching your goal that you’ve put all the weight back on again?

Many people I work with say how depressing it is. That they are on a roller coaster of swinging emotions. The highs of hitting goals and the lows of failing to stay where they want to be.

So how can a slimmer spot a yo-yo diet?

1. Yo-yo diets lack reality and context and are generally hard to maintain long term in the slimmers normal life.

In essence, yo-yo diets are unsustainable. What is sustainable for one person may be different to another, but the most important thing is to look objectively at any diet and understand whether you can integrate it long term. If not, avoid it, or put it clearly in the ‘short term solution’ box.

2. Most yo-yo diets are externally motivated diets.

I was having a conversation with one of my clients this week about Yo-Yo diets, and she clearly described the phenomenon of yo-yo dieting as being about:

Yo-Yo Diets: Quick fixes. Desperate clutching at results. Feeling guilty. Focusing on exlusion of food, rather than inclusion. Starvation. Being hungry. Blaming others. Looking for answers outside herself. Good for her that she was over it.

Can you think of any diets that made you feel this way? That were externally motivated?

External motivation means the motivation and drive comes from outside of the slimmer. There’s nothing wrong with a bit of this — but the question to ask yourself is can you rely on that external support long term? External motivations include exercise partners (so many clients I coach admit their slimming program falls apart when their exercise partner goes on holiday or gets sick etc), group support programs that use public weigh ins, meal-replacement programs, and the variety of unusual food programs that are out there that certainly work but can’t be taken out to barbecues or restaurants like a healthy lifestyle can.

Don’t get me wrong, sometimes these externally motivated diets are fast and effective ways to lose weight – but they hardly ever help people lose weight and keep weight off long term. Even when nutritional retraining and a maintenance plan is provided. That’s because they are all externally motivated diets – meaning slimmers rely on something outside of them to lose weight.

So, if a yo-yo diet is unsustainable as part of life long term, and having a mindset that is focused on creating a healthy lifestyle is the key to long term slimming success, then why do people still yo-yo diet?

They want a quick and easy solution.

If you’re in this boat, you’re not alone. If you’re already on a yo-yo diet, thinking of ways to transition from yo-yo diet to creating a healthy lifestyle may help you.

Recognising there are two phases to permanent slimming will help to create a new mindset around being slim. The two distinct phases are: (1) The weight loss phase, and (2) The maintenance phase. These have sub-phases, such as the detox phase (from unhealthy processed sugars and bad fats) and the metabolism revving phase. In fact, just read any weight loss book and you’ll find all sorts of steps or phases to losing weight. But as any yo-yo dieter knows… losing weight isn’t really the issue.

The big deal is KEEPING THE WEIGHT OFF.

Keeping the weight off requires a whole different mindset. A long term one. One focused on healthy eating and a life balance (likely including exercise) that is sustainable long term. This is where point three is vital for people avoiding yo-yo diets.

3. Create a Healthy Lifestyle Mindset so you are Internally Motivated

People who lose weight and stay slim long term tend to focus on creating a healthy lifestyle that’s internally motivated and driven from within. They create a mindset for healthy lifestyle success. The same person who told me she wanted to stop yo-yo dieting was determined to put a Healthy Lifestyle in place.

This was a whole lot easier than following a yo-yo diet. It was all about creating a healthy mindset that produced results. She effected change immediately by changing her mindset, laying off guilt, and focusing on creating what she desire. She lost weight and got happier effortlessly. In her words it was ‘much easier than yo-yo dieting’.

Just as having sugary foods in the house is an obstacle to slimming, so is holding certain limiting beliefs about oneself, such as ‘I’m hopeless’. Neither of these will set a slimmer up for long term success. Any beliefs that keep people stuck and feeling guilty undermine overall health.

Healthy Mindset tip: Focus on creating a great image of yourself, and move towards that in a positive manner. Focus on the you that you want to become. Create a big, bright, vivid image of yourself and take the new you into every day with you in your mind. It will make a huge difference to your results.

If you feel stuck or need help doing this, then I’d love to support you. The first coaching session is complimentary and free to you. Contact me using the form below or by phone or skype (0403871474 or sonia.helbig).

Email for a free copy of the ’7 Slimming Success Tips’ as well.

To your slimming success!

Sonia

Healthy Tip 3: Use the 7 Simple Slimming Success Keys

Given the right conditions for success, almost anyone can lose weight. The exceptions are people with medical conditions, but even those taking medications that make them gain weight have successfully lost weight applying the following steps. I was one of them. The steps are simple, and obvious, and massively powerful when combined. Modern society has created a vacuum of sensibility in which whole families have lost track of these foundations for weightloss. Luckily, the steps are simple and easy to action, given the right mindset about the process.

Here are the 7 simple steps to successful slimming:

1.     Time your food to kick start your metabolism and maintain long term weight loss

2.     Drink enough water to lose weight

3.     Eat enough protein

4.     Eat a balanced variety of healthy foods

5.     Cleanse your body

6.     Focus on fitness

7.     Choose to create a Slimming Success Mindset!

If you feel stuck about any of the above, email me at admin@perthweightloss.com.au for a gift eReport: “7 Slimming Success Tips”

To your Slimming Success!

Sonia

Healthy Tip 2: Are you acidic?

Are you acidic?

Did you know your body feels best and most energetic when it’s alkaline?

There are numerous reasons people can’t lose weight from metabolism, to mindset to alkalinity/acidity.

Overweight people who can’t lose weight despite exercise and taking in the right amounts of foods could be doing things that make their body more acidic and less able to stay in a healthy state. Acidity is affected by typical festive foods that contain a lot of sugars and meat, alcohol, smoking, and not surprisingly – stress.

You can measure your body’s ph with a simple kit purchased from a chemist or health store.

There are many ways to balance your body’s ph. Green leafy vegetables are wonderful for this, and if you really want to amp it up you can use something like Barley Greens or grasses. Reducing meat and sugars in your diet will help, as will getting enough vitamins, minerals and cleansing herbs. Reducing alcohol and cigarettes is helpful too. There are some products out there that speed up the process, including Tony Robbins Ultimate Greens which is an alkalising program which I’ve heard works well. I personally used Herbalife nutritional supplements to achieve the same results and do sell these to people all of the world on request. You can contact me if interested. The so-called super foods like Acai berries also are said to have similiar effects.

Action:

These changes are easiest if you start by putting a healthy mindset in place. Close your eyes and imagine yourself at the best you want to be and how good it will feel. Imagine having all the healthy habits in place that you want and that you know will get you feeling great now. Feel the strength and wellness you will achieve. Open your eyes and go and immediately do one of those things that will balance your body’s alkalinity. Do it right now!

Healthy Tip 1: Are you getting enough nutrition to lose weight?

 

Are you getting enough nutrition to lose weight?

Did you know that many people who are overweight struggle to lose weight because they don’t eat anywhere near enough for their body size to release the weight it’s carrying?

If you don’t eat enough your body will think it’s in a time of drought, or starvation, and it will hold onto all the fat it can to stay alive.  To lose weight you need to eat less than your daily caloric needs, but not by much. If you cut what you need to eat in half you will slow your metabolism down.

Signs of inadequate nutrition include: feeling lethargic, getting cravings.

Take Action:

Check your caloric needs using this simple calculator and then commit to eating enough healthy foods to start your journey towards good health, which is about fuelling your body correctly so it feels and looks great.

http://www.virtualmedicalcentre.com/caloriecounter.asp

You can use a site like www.calorieking.com to check out the caloric value of the kinds of foods you usually eat.