Category Archives: Weight loss

Radical Weight Loss: Healthy food


Healthy Food

I assume that you know the difference between healthy and unhealthy food. I always recommend my clients to eat colorfully, with a lot of variation, and smaller amounts of meat, meat products and store-bought juices. It’s the amount you eat that matters, so eat moderately. These are very basic healthy eating instructions (see the Healthy Eating Plate on the next page).

I also recommend you to only eat quality foods, to use good fat (olive oil), and that you try to avoid processed foods. And did you know? Quality food can also be a good bar of chocolate with only 70-90% cocoa) or a homemade cake with good ingredients and little sugar. Eat sugar, but use it sparingly; according to the British Medical Journal, “sugar is as dangerous as tobacco.”

My philosophy is that you can eat anything you really like as long as the food is more or less high quality (colorful, not processed) and you are hungry.

This may surprise you, but I would say go ahead and eat a piece of cake for lunch – preferably homemade with high quality ingredients. To me, a piece of high quality cake you really enjoy is better than a handful of carrots that are low in calories, but will only leave you feeling hungry and unsatisfied.

Eat only what you like to eat!

Healthy food tastes good! Try out new recipes. Read about healthy food. What tastes best to you? It is important that you enjoy the food you eat. Find pleasure in nourishing your body in a delicious and healthy way.

If you are a Coke drinker, each one liter bottle contains about 35 sugar cubes/sachets. Can you even imagine sitting down and eating 35 sugar cubes at once?! Maybe you like Mars Bars – but Mars Bars are two-thirds sugar. And gummy bears contain 91.2 grams of sugar or approximately 30 sugar cubes/ sachets! Look for the hidden sugar in your food.

Do this exercise: Don’t think for a moment about a light blue elephant. Please, pull yourself together and stop thinking about the light blue elephant!

Is it possible for you not to think of the light blue elephant when I mention it? Of course not!

The same thing happens when you tell yourself not to think of brownies, chocolate or Coke. You will always think of them. The harder you try NOT to think of something, the more you will think of the food you don’t want to eat. You can’t change that with willpower.

You can control your conscious mind with willpower, but not your unconscious mind. All our feelings and habits are in the latter. The unconscious mind doesn’t hear the word NOT. It hears, “always eat chocolate” or “always drink Coke.” When you are stressed or tired, you don’t have the energy to resist the food you don’t want to eat.

And then you will find yourself thinking: “I’ve eaten the chocolate. I’ve failed again. There is the proof: I’m a failure. There is no point in trying anymore.”

Thus, it’s very important for me that you realize that you can eat anything you want – but you must not eat just anything. You always have the chance to choose. You are in control.

The chocolate will not eat you! If you remove the pressure, if you stop telling yourself that you cannot ever eat chocolate, then you will find it easier to distract yourself from thinking about it.

Chocolate is chocolate – it is not your enemy and it is not your friend. It’s just cocoa powder mixed with a lot of sugar and some other ingredients.

The Hunger Scale

Eat when you are hungry! Make yourself a hunger scale: 1 being “totally hungry” and 10 being “totally satisfied.” You should eat when your hunger is between 3 and 4 on this scale and stop eating when your hunger is between 7 and 8. If you stop eating between 7 and 8, you will feel pleasantly full, but not bloated or stuffed like you would if you stopped at 10.

  • How long do you think you can live without food?

You can live approximately 6 weeks without anything to eat.

  • How long do you think you can live without drinking?

You can live about 3 days without anything to drink.

  • How long do you think you can live without air?

You can live about 1 to 4 minutes without oxygen.

We have a very strong urge to satisfy immediate hunger. Think of the people in the Stone Age. They were secure only as a group, best inside their cave. Nature made the strong hunger urge into a survival mechanism: the feeling of hunger was so strong that Stone Age people would immediately go outside their cave.

They didn’t have supermarkets open all day long. They would sometimes have to hunt for weeks to find and bring home food. And the saber-toothed tiger was always waiting for them.

So, if you are a little bit hungry, then think about this: you will not starve if you do not eat at once. Drink a lot – plain water is best – and give your body a lot of oxygen; as often as possible, by breathing deeply into your belly.

Radical Weight Loss: Eating Habits


Eating Habits

One of the most important eating lessons we are taught as children is that we must never leave any food on our plates – that we must finish all our food at all costs. Did your parents tell you this? In Germany, children were told that the people in Africa would starve because they didn’t eat everything that was on their plate. The goal of that education is not bad at all: children should learn to appreciate food and to honor it.

As a child, I remember that I only got dessert when I had licked the plate clean. When we “ate up” we were good children and pleased our parents.

With those experiences of the past, a lot of mothers in Germany often eat what their children leave on their plates; they eat all the leftover food.

But I know that is not only a problem of German mothers. The consequences of this behavior are obvious: it’s a very, very good way to gain weight and to get fat.

Why do we encourage our children to eat up? To be a picky eater is not looked upon too kindly. By eating, we gratify the cook. And by accepting the gift (the meal) we often accept the person giving it. Think about it. How would you feel if someone told you that your kind of cooking was not tasty and thus half the meal was left behind on the plate?

Think about it. If you want to lose weight, it probably won’t happen if you eat just to please other people. Think of other ways to show your gratitude.

Some experts will tell you to throw all the leftover food away. I recommend freezing everything that is left over. But whatever you do: don’t eat the leftovers from your children or from the pan.

Stop eating when you are not hungry anymore.

Every time you eat, make sure to leave something behind on your plate (even if it is just a kernel of corn).

This will help you learn that you – and not your habits – are in full control.

Another bad habit that contributes to weight gain is eating too fast. We seem to always be in a hurry, and instead of slowly enjoying our meals, we tend to shove them in as fast as possible to keep up with our busy schedules. Just notice how fast you eat.

When you see that you are a fast eater, you can develop new eating habits so you can eat a little bit more slowly.

For example, place your cutlery aside when you chew. This will help you concentrate on one bite of food at a time. Another slow eating strategy is changing the hand you eat with. If you typically hold your fork in your left hand, try holding it in your right hand instead. Try this for a week. Think about it. How does it feel? Does it cause you to eat more slowly?

It is very often the case that we eat with others: friends, family and colleagues. This helps us to feel connected to others and it improves our mood.

But we also eat alone: while reading, watching TV and even while driving. Are you someone who loves multitasking?

A friend of mine watches TV, reads and answers emails while eating. He has been gaining pound after pound and he asks me, why?

Do you know why? The answer is simple: if you are not aware that you are eating, you eat much and be tasteless.

Scientist discovered that eating while distracted is a well-known cause of overindulgence. A recent study in Psychological Science suggests that mentally taxing tasks dampen our perception of taste, causing us to eat more.

In all experiments, participants under a heavy cognitive load rated each type of taste as less intense, and they also ate more sweet and salty substances.

Other studies have found that simply paying mindful attention to one‘s food – fully focusing on its taste, aroma and texture, for example – leads to less intake. This study is further reason not to multi task at mealtime: your food will taste better. Scientific American mind March/ April 2014

Episode 65 – Featuring Dr Birgit Zottmann

Adam interviews Dr Birgit Zottmann

Our regular Hypnosis in the news section is replaced this time around with a commentary piece recorded by UK Hypnosis Convention founder and friend of the show, Nick Ebdon, entitled ‘Keeping a Good Profession Down’.

The discussion of the week with Dr Birgit Zottmann examines the application of mindfulness within a hypnotherapists client work and includes some simple and illuminating exercises to engage in while you listen.

The factoid of the week manages to have a Valentine’s theme in that it relates to Heart Rate Variability and hypnosis.

The interview

Dr Birgit Zottmann

Learn Powerful and Effective Hypnosis-Techniques in NYC

Why you should learn hypnosis!

  • for your personal development
  • for your own self-confidence
  • to acquire greater depth and flexibility as a communicator
  • to start a new career as a NGH certified hypnotist (the National Guild of hypnosis is the largest hypnosis society in the world)
  • to develop greater proficiency as a hypnotist that you can immediately incorporate into your life and your work

Whether you are interested in this course to become certified as a hypnotist (NGH) or to develop greater proficiency as a hypnotist, you will learn powerful skills and techniques of suggestion that you can immediately incorporate into your life and your work.

Dr. Birgit Zottmann is a mindfulness teacher and hypnotist with more than 17 years of experience in her successful practice in Frankfurt, Germany. Visit her website for more information and the next dates. (

See you in NYC!

Blitzhypnose lernen



Spaß erleben Sie garantiert auf unserem zweitägigen Seminar zur Schnell- und Blitzhypnose!

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Mit Hypnose können Sie anderen Menschen gute Gefühle  vermitteln, wie zum Beispiel  Ruhe und Gelassenheit und/oder Selbstvertrauen.

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