The 1:1 Diet by Cambridge Weight Plan - Michelle Toner

An Organised Mind & an Organised Life = Organised Eating

Life is busy. It’s hard to keep everything organised and tidy. And maybe you don’t want to have an organised life.
But moving forward will require far less energy if you remove the excess baggage and tension. Everything in your life is energy. If you’re carrying too much — physical or emotional — your progress will be hampered.

So how do you organise your life?

6 Things You Must Organize To Be Healthy, Wealthy, And Happy Mark Twain said, “The first half of my life I went to school, the second half of my life I got an education.”

We all have Goals - but what are your Systems?

A goal is a wonderful thing to have - but a really great system is the thing that will get you there!

In short, our goals are the big things we want to achieve - health, happiness, weight-loss, mobility & more. Our systems are the daily, weekly and monthly practices we are prepared to put in place (and stick to) to get us there.

But sometimes we become so focused on our goals, that we completely forget to get our systems for success in place. We can end up struggling when willpower lets us down.

While willpower if a wonderful thing - trust me, it is never enough. When life gets tough, days get busy, nights get darker & Fiona starts bringing home baking into the office, is willpower REALLY going to be the only tool you success can depend upon?

We all know how it goes....I started great on Monday, Tuesday got busy, Wednesday the boiler broke and by that evening I had dived head-first into a pizza and bottle of wine. Sound familiar?

What tools do you have in your toolkit right now?

So if you have ever embarked on a weight-loss journey, thinking the only tool you can call on is willpower, you may already recognise a previous pattern of starting, feeling overwhelmed (or bored), giving up and starting all over again. But at what point do you say 'hey let's get a few more systems for success in place this time?'.

This is where The 1:1 Diet is different - we support you every step of the way - mind, body and motivation. We help to fully stock your weight-loss toolbox with weekly support appointments, bespoke problem-solving and more to get you to goal.

If you could benefit from a pre-Christmas boost, get in touch today.

Drop me a line for weight-loss support including:

✅ Nutritionally complete eating plans to suit (almost) everyone.
✅ Your own personalised plan designed to your health, lifestyle & goals.
✅ Weekly, one-to-one, you-focused support appointments (in-person or via Zoom).
✅ Free local delivery (elsewhere £5.99).

If you're interested in Christmas weight-loss support, get in touch today.

https://www.google.com/amp/s/www.psychologytoday.com/gb/blog/rhythms-recovery/202010/the-psychology-behind-cravings-and-how-deal-them%3famp

The Psychology Behind Cravings and How to Deal with Them Getting rid of cravings, especially for fast food, can be difficult. Here are some tips to help you get started.

Yep.

Try six of our most popular meals for just £9.99.
Click here to order your 1:1 Diet Taster Pack today: https://www.one2onediet.com/MichelleToner/taster-pack

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A very Happy International Women's Day to all of the amazing women in my life!

Cravings are more Complex than you Think

We're often conditioned to believe that food cravings are all about willpower and the inability to resist a craving is a sign of weakness or poor self control.
In actual fact, this is not the case. Intense cravings which often lead to binges, regrets, overeating and feeling ill are more complex than we think.

Did you know, an intense craving for salty savoury snacks can actually indicate a low-sodium episode coming on?

Or, those sweet cravings we all experience are not linked to sugar, but to a physical dependency on the dopamine our brain releases when we consume sugar? And this is a serious addition, which requires more than willpower alone.

Taking the time to really listen to, and understand your body will arm you with the tools you need to break any unhealthy food craving. It is entirely within your power.

You can read more about how cravings work and how to master them here:
https://www.healthline.com/nutrition/11-ways-to-stop-food-cravings

Setting Your Intention

Setting your intention is a powerful way to achieve your goals. It’s a fantastic technique for overcoming or by-passing decision fatigue too.

If you want to train for a marathon, don’t wake up each morning and ask yourself:

‘Do I feel like running today?’

The answer is likely to come up ‘no’ more often than you need for effective results.

For fantastic results, SET YOUR INTENTION.

This means, the night before a run (or walk), set out your trainers, running gear and headphones ready to go in the morning. Create an intention the night before, that you’re going to run.

Remove any barriers or friction so that every morning you don’t need to ask the question; you’re already lacing up your shoes and heading out the door before you brain encounters any friction points.

The same goes for weight-loss. Don’t wake up each morning and ask ’Will I be on my diet today?’ Or, even worse - before each meal ask ‘Shall I eat that tempting treat instead?’ As soon as you feel tired, or fed up, your child-brain will take over & throw you off course. Why even give your brain the option to say ‘no’ or self-sabotage?

Each morning set your intention.

Set out your products and your water somewhere you can see them. As the day goes by, simply tick each meal off your ‘Things to do Today’ list - when you’ve had your 2.25l of water, anything extra is an added bonus.

As you’re setting yourself into a new habit or routine you have to do these things mindfully (conscious competence) until they become second-nature to you.

Have you set your intention today?

*Top Tips for a Super Self-care Sunday*

1. *Be unproductive* - this is your day to unwind ahead of the busy week ahead of you. You do not have to cross things off a busy list or make up new tasks to complete today. Lose yourself in creative pursuits, sit quietly, read, walk, paint; just try to disconnect with the daily grind.

2. *Declutter*- it is so good for the soul! Even if you just start with one drawer - stick the radio on and get rid of the things you no longer need. Recycle, donate or even pass things on to family or friends. Clearing space in your life creates room for exciting new things to arrive.

3. *Slow Down* – no alarms, no lists, weekends, and especially Sundays, should never feel like a marathon. Remember, your biggest task for today is to relax & recharge.

Did you know that resting on a weekend improves your resilience, problem-solving skills and productivity for the week ahead?

4. *Connect with Nature* – This is hugely restorative and great for blowing out the cobwebs (and getting fresh air into those office-dwelling lungs!) We have some lovely parks in the UK – why not grab some walking shoes and explore somewhere new today?

5. *Spend some Quality Me-Time* – it is not selfish to take time out on your own. Hot baths, long walks, great books & absorbing movies. Think – switch-my-brain-off time; it is not selfish to take time out for yourself – in fact it’s necessary in order for you to top up your energy stores. You cannot poor from an empty cup! The more restored you feel today, the more energy you will have available to share with those around you this week.

6. *Create a Cosy Atmosphere* – the Danish call it Hygge – and it’s all about getting cosy, warm and filling your home with feelings of wellness and contentment. There are even books dedicated to the art of Hygge – they seem to contain a lot of log fires and woolen socks – I’m all in favour of that!

7. *Connect with Others* – taking care of yourself doesn’t necessarily mean you have to lock yourself away. Take the Marie Kondo approach and connect with people who bring joy into your life. Who energises you? Who makes you laugh?

Remember that taking time for yourself isn’t selfish. On the contrary, by recharging your batteries, you will *shine brighter* and bring your very best to the week ahead.