How to get slim and healthy – 10 expert tips

Tatler CoverLet’s face it, to how to get slim and healthy is the hottest topic around, but it takes a little more than just drinking lots of water and eating a few more greens. Yo-yo dieting and spurts of exercise are rarely successful too. Max Kirsten offers individualised programs from his world renown Kensington clinic, tailored to your specific needs. Max has also published a series of award winning apps that will provide you with the skills to make healthier choices, informing you about proper nutrition, ways to get slim and healthy, exercise, lifestyle and sleep.

Max Kirsten has created 10 expert tips to help you to get slim and healthy

1. Cleanse to kickstart your ‘get slim and healthy program’

There is no better way to kick-start your get slim program than to begin with a deep, full body cleanse.  Now this doesn’t mean starving yourself for a week (starving yourself is never the answer to weight loss and is ineffective and dangerous).  Cleansing is about re-setting your body system so your nutrition can get you back on track.

It’s a fact that our bodies are being bombarded with toxins and other slow poisons daily; not good for any get healthy campaign.  They are hidden in our food and the environment around us. That being said, your body is already a ‘superhero’ at continuously detoxifying itself.  So, unless you are detoxing from drugs, the body really doesn’t need very much to help it fight these toxins.  Drinking pure water, reducing all processed foods to zero, and living on vegetables and fruits for 3 days can give your body the boost it needs to cleanse itself even more deeply…. a great way to start a get slim and healthy program.

How to get slim and healthy - 9 ‘Bullet-proof' ways

2. Record your measurements – how to get slim means knowing your starting point!

It’s essential that you have your baseline starting point to track your progress. So, no matter how depressing it may be to face reality, you better crack out that measuring tape! The good news is that you’re never going to be like this again! How to get slim and healthy will start to de-mystify. Track your progress, but not daily. Ideally, every week on a chosen day and a set time, is a good idea. Although if you are following your weight loss program correctly, you already know that your body is losing weight and becoming slimmer.

3. List your weaknesses  – be honest

If you know your weaknesses – they can become your strengths. If you know that you can’t be trusted to buy the right foods for your home, get help to make those healthy choices! Perhaps you know that you need a personal coach or a personal trainer to show up and get you moving, because you know that without them you would be a couch potato. Perhaps your kitchen, fridge and cupboards already have loads of unhealthy foods hidden away. Try to buy all the right stuff, and get rid of the unhealthy stuff!

4. Plan your Get Slim and healthy strategy

Achievements are rarely accidental, so the better your weight loss plan, the more successful you’ll be. Your plan should include better nutrition, more sleep (we need sleep to become slim), earlier meals, early nights to bed, drinking water regularly (lots of it, but less in the evening), and making fresh vegetables a staple of your diet. No one ever put on weight eating fresh vegetables! Plan your healthier life to the finest detail. But, keep it real and flexible as well. If you get knocked off course, don’t get upset. After all, we’re only human. Instead use your essential resilience to get you back on course as soon as possible! That’s what really counts and you will become slim and more healthy. Expect the unexpected on the road to get slim and healthy.

5. Active vs passive

When it comes to achieving something, having an active thought process is always better than a passive one.

  • Always say I am going to the gym, yoga etc…
  • Never say ‘I am going to start doing these things’.

Remember that you’ve already begun. Everything you list is already a fact and you are now doing it every day. I can, I will, I am.

6. Be social

No matter where you go, people will drink alcohol, eat snacky, fatty foods and often unwittingly promote unhealthy behaviour. There is no getting away from this. But, that doesn’t mean you have to hide under your couch (or treadmill) for a year.  Wherever you go, you need to be prepared to breath, eat, and live your ‘New Slim You’ philosophy.  So if you’re going to a party where you know there will be beer and crisps stacked to the ceiling, bring something healthy along that you can share with your friends.  And, if they label you as a ‘kill-joy’ or a ‘health nut’? Well, that’s their problem if they won’t support your decision to become healthier. Ask their advice if they make jokes… how to get slim and healthy can involve them too.

Also, rarely rely on other people’s choices.  If they’re eating something that they think is healthy but you don’t, stick to your guns.  Control certainty. Another way of getting your friends to support you is by getting them to get involved too.  Encourage them to come on healthy walks, or succumb to a dance class (salsa is always fun!). Encourage your friends to get slim and healthy with you.  Of course they may not want to, but then that’s their loss.

7. Reduce portion sizes to get slim

To get slim, you need to burn more calories than you consume, which inevitably means some kind of portion control. You  are not necessarily destined for a growling stomach until you reach your get slim goal. Portion control doesn’t mean you have to eat tiny portions. Here are some suggestions….

  • Drink a big glass of water before you eat. It will fill your stomach.
  • Pile on the veg!
  • Use smaller plates/bowls at home.
  • Hide those enormous ‘goldfish bowl’ wine glasses.
  • Eat foods that require some work! Pistachio nuts with shells, fruit that requires peeling.
  • Avoid buffet style restaurants. Also carvery style places.
  • Don’t graze for friends/children’s plates!
  • If you fancy 2 courses…. go for starter/main rather than main/pudding.
  • …..for more help and advice (eg. nutritional planning, eating disorders), you can contact Max Kirsten and arrange an appointment.

8. Always eat breakfast to get into a healthy routine

No ifs ands or buts! Unless you want to keep or even to get a fat butt. Always eat something first thing in the morning. This will help your metabolism to work faster over the day. Some of my fav ‘breaky’ picks include yoghurt, a little fruit, or organic muesli. They’re all great energy foods. Continue to manage your blood sugars throughout the day by eating little and often. Enjoy the gaps between your meals. Eat earlier in the evening, sip water, and snack on vegetables throughout the day. This is the way to get slim and healthy.

9. Commit to get slim!

How to get slim and healthy……  desires and dreams never become true unless you have already committed to making them true – no matter what. Total commitment is essential. There are no excuses, just get slim and stay slim. Your success at becoming slim is your responsibility, no one else’s. There are no excuses. You are going to get slim. Fact.

10. Exercise to get slim

Lifestyle and attitudinal changes are a fantastic way to achieve your goal to get slim and healthy, but we do need to ‘get off one’s ass’ and get down to some exercise. This will be the subject of our next post!


As a weight loss specialist, and as a clinical hypnotherapist and NLP success coach, Max encourages all his weight loss clients to improve their success, resolve and determination.  If you want success,:

Enjoy your ‘get slim and healthy’ journey.

Good luck!

Max

How to stick to your New Year’s Resolutions!

Now that we are well into the New Year, you’ve probably made – or are thinking of making – some resolutions. But, can you keep them and stick to the plan? Whether you’ve decided to quit smoking, lose weight, get fit or just stop drinking alcohol for a month, there are some great things you can do to make the most of your New Year’s resolution.

How to stick to your New Years Resolutions

Why are you making this resolution?

The first thing that needs to happen is to be clear in you mind about why you are adopting this new behavior? This should be at the root of any decision you make, and will help you greatly in sticking to your New Year’s resolution. Some questions to ask when figuring this out are: What will be the benefits of taking on this New Year’s resolution? Is it healthier lungs? A slimmer, healthier body? Increased confidence?

Some people steer away from New Year’s Resolutions because they think they are too hard to keep. But, by keeping a few essential things in mind, and using some effective tools, you’ll find yourself breezing your way to achieving some great results.

How are you going to make it happen?

Focus on how you are going to look, feel and be better having made your New Year’s resolution, and having stuck to it – no matter what! It’s also important to be regularly inspired by your New Year’s resolution decision. It helps to be proud, excited, and focused on the positive outcome that lies ahead.

Visualize the benefits

Visualizing how you will look better, or feel healthier, is also a great way to make sticking to your New Year’s resolution easier. For example, if you want to loose weight:

Imagine yourself in the summer – looking slim, attractive and fabulous – walking on a beach, or out for a ‘night on the town’. Feel how healthy you are as a result. Then, think about how you are looking and feeling better than you have in years. Know that you made all of this happen and that you alone can take the credit for making that change! Now realize that the decision you made when you gave up smoking, or overeating, has changed your relationship with yourself. Now, you take care of the body that you live in, instead of neglecting it and treating it badly.

It’s all about commitment

It’s no surprise that commitment is King when it comes to sticking to your New Year’s resolution. You can decide to change yourself ‘for the better’ in January, but it’s only real if you commit to it 100%. It’s not negotiable. You need to be completely focused and determined on achieving your goal, and your vision of who you really want to be!

It’s the little steps that count

That’s not to say that you can’t be flexible or adaptive. If something isn’t working, then figure out another way to achieve results. And remember, worrying obsessively over something won’t help either. For instance, if you’re struggling with your decision to give loved ones more time, or to be more patient with others, remember that you’re only human. Most things aren’t worth losing your mind over!

Sometimes getting just one more hour of sleep, for two or three times a week, can have a massive change on your outlook of life. Or, if you gave up drinking alcohol on the 1st of January, it only takes a few replacements with soft drinks, – juice or pure water is even better – to begin to feel the benefits.

Oh, the temptations!

And, yes, of course, there will be temptations – at social gatherings, parties, even just when hanging out with your friends. There will be temptations to eat the wrong things, to pick up a cigarette, or even to have a few “innocent” sips of beer. You’ll be persuaded to give in for all the wrong reasons – feeling bored, annoyed, frustrated, or even excited. You may even think it’s no big deal, considering you’ve done it so much before. This is natural. No one is perfect. So expect these temptations, but instead of giving in to them, imagine being strong in your commitment not to relent!

Make a list

One of the best tips I can give is to make a small list on a piece of paper and keep it by your bed – or somewhere you see it regularly. List all of your reasons for why you are adopting this new behavior. List all the positive benefits. If there’s a picture or pictures that inspire you, cut them out or copy them, then put it next to your list (you can even make a beautiful collage if you feel like it!). Read this list, and look at the pictures regularly.

When the going gets tough…

Most people need extra support, or even a coach, or therapist to help them to stay on their journey. I highly recommend that you download my completely FREE hypnotic NLP audio program called ‘New You 2015’ which you can find on my website www.maxkirsten.com.

But if your goal is to successfully quit smoking, lose weight, healthy eating, better sleep, or just to be your very best, I have a number of Award-winning advanced hypnotherapy NLP Apps and downloads that may be very useful to help you truly succeed! Read the reviews – they have already helped thousands of people make positive changes around the world.

 

Feeling particularly un-inspired this January? Here are some ideas for New Year’s resolutions that you can tackle:

Achieve your peak fitness

Be more patient with people (friends, family, co-workers),

Be less grumpy, or irritable

Be more motivated and positive

Think better of other people

Give up gossiping about other people’s business (let’s face it, no one really likes a gossip)

 

Inner qualities you will need to achieve success

These are your inner qualities that you should try to embody when tackling your New Year’s resolution: Courage, Resilience, Mental Strength, Positivity, Belief, Flexibility, Relentless Commitment, Motivation, Responsibility, Persistence, Patience, Determination, Perspective, and the keys of Absolute Certainty and Intention. And above all else ‘stick’ to your New Year’s Resolution no matter what! It’s not negotiable!

 

Good luck!

Max

Easy Weight Loss Success!

Easy Weight Loss Success!

Clinical studies showing how hypnosis helps with weight loss are irrefutable:
In a 9-week study of two weight management groups (one using hypnosis and one not using hypnosis), the hypnosis group continued to get results in the two-year follow-up, while the non-hypnosis group showed no further results (Journal of Clinical Psychology, 1985).

In a study of 60 women separated into hypnosis versus non-hypnosis groups, the groups using hypnosis lost an average of 17 pounds, while the non-hypnosis group lost an average of only .5 pounds (Journal of Consulting and Clinical Psychology, 1986).

In a meta-analysis, comparing the results of adding hypnosis to weight loss treatment across multiple studies showed that adding hypnosis increased weight loss by an average of 97% during treatment, and even more importantly increased the effectiveness POST TREATMENT by over 146%. This shows that hypnosis works even better over time (Journal of Consulting and Clinical Psychology, 1996).

To succeed at becoming the slimmer NEW you, here are some useful tips to combine with hypnosis as an adjunct.

REMEMBER the four magic action words.
“Eat less.
Exercise more”.

Know that your body’s daily requirement for life energy from your food is much less than you think.

“Eat less.
Exercise more”

Remember that it was by over-eating that got you this annoying problem in the first place.

It’s a fact that if you eat more than your body needs for today, your body can’t process it, so it just stores it on your body (like a food storage cabinet), hoping that perhaps you’ll need it tomorrow or for a rainy day. And if you do this every day… you get what you got.

“Hypnosis can actually help you lose weight.” Harvard Medical School psychotherapist Jean Fain Oprah Magazine, 8/04

“With weight loss the evidence is conclusive…hypnosis does help people reduce.” Smithsonian Magazine, 3/99

“The purpose of hypnosis as a therapeutic technique is to help you understand and gain more control over your behavior, emotions or physical well-being.” The Mayo Clinic 12/03

It’s not your fault you became overweight, maybe your parents programmed you not to waste food, “Eat everything up!” Or you learned to eat super-fast! Even to eat un-consciously! In an unconscious food trance.

It’s not your fault you became overweight, maybe you learned to comfort eat with food. Perhaps it helped you to cope… to relax… to forget…

Remember… That comfort eating has made you feel uncomfortable with your body.

It’s not your fault you became overweight, perhaps it was a form of protection from something in the past, Now long past… this behaviour is no longer needed or valid anymore.
It is NOW your responsibility from now on to do things differently… from this very moment.

Your overweight membership just expired.
The past is now over!
Now you can embrace your new slimmer future starting TODAY!

Take the time to chew your food properly, slow it down… (20 times is good amount to chew before swallowing)

Eat slowly.
Eat in a fully conscious state of mind.
Mindfulness.

Also Remember to breathe, to take long deep breaths regularly to help you relax and oxygenate the living cells of your body.

Shallow breathing gives you very little.

Your body’s many trillions of cells all need oxygen to help to release the energy from the food you eat.
So breathe in long deep breaths, hold for eight and release, exhaling them with a sigh…

And take plenty of regular exercise. You will begin to love any kind of exercise. Even walking briskly!
Power walking!
Burn the fat. Energise!
Burn the calories right off your body.

Burning calories feels good. Walking, running.
Any kind of regular exercise feels great!

Burn the fat! Burn through those unwanted calories

Regular exercise speeds up your metabolism, increasing your basal metabolic rate, so you’re even burning calories even when your not exercising, between the regular exercise bursts.

Reduce calories by eating less and eating more healthily.

It is not necessary to crash diet.
This usually ends up with the person concerned either getting weaker or giving up completely in desperation. This in turn can lead to a yo-yo diet effect of the weight loss – weight gain cycle. Cut down on fatty foods and eat instead more bread, fresh fruit and fresh vegetables.

Eating 300 to 500 calories less per day, will lead to safely losing between one and two pounds each week. This is a realistic weight loss. It may seem slow, but would add up to a weight loss of more than three stone over a year.

Having a glass of water instead of juice, eating less lunch than usual and having smaller portions of the food you enjoy are all ways to reduce calorific intake without having to necessarily alter your diet significantly.

Avoid a second helping at dinner and snacks between meals, which may have become a habit. Cut down on beer and alcohol. All these things will influence your health in a positive way.

Just notice bad self-image thoughts and let them pass.
If your sense of self is fragile, if your body feels wrong notice the thoughts that you say to yourself, the pictures of yourself that come to your mind, the feelings in your body as a consequence of this, as if they are clouds moving across the sky in your conciousness, breathe in deeply, hold for a few moments and then let these feelings pass.
Practice this daily.

View food as a medicine.
Start thinking of food as a medicine with its own special power to change your mood and boost your confidence.
Food for good brain chemistry.

Eat little and often.
This will keep your metabolism active and your blood sugar fully stable. This is the “form” of your eating.

Eat low GI Carbs and enough protein for your needs.
Low GI carbohydrates such as brown bread, basmati rice, fresh fruit and veg. Absorb their nutrients slowly and keep your brain chemistry balanced and your energy levels stable. Include about two fistfuls of protein each day, ideally divided among your meals to keep your serotonin levels steady. If you are a vegetarian learn where you can find protein in foods such as beans and lentils and nuts (not salted ones!) Soya and quinoa..

Always eat breakfast.
No compromise on this one, it’s the single most important meal for keeping moods and cravings away. Ideally eat something that keeps blood sugar stable, cereals like porridge, shredded wheat and Weetabix. Brown toast with protein or a fruit smoothie with added seeds some useful alternatives for protein and hunger cravings.

Keep caffeine and diet drinks low.
Before you reach for the extra cup of coffee, think again. Caffeine and diet drinks with artificial sugars generate hunger and cravings through changes in your internal physiology.

Take fish oil daily.
Take fish oil or linseed oil as a supplement for the rest of your life. This is the ultimate brain food. Fish oils are rich in Omega 3 fats which are now being used widely to treat depression and anxiety.

Be open to new ways of thinking.
Don’t be black and white. Go for small changes and if you have a bad day just relax and get back on track, and if you need help, go and get it.

Drink water.
Drink water, but don’t use water as an excuse to fill yourself up. Dehydration can bring on cravings.

Eat super-foods.
Learn about super-foods. Eat one per day; keep a food log and aim to get the number up each week. It’s not necessary to be a health freak. Have fun with food. Food will heal you. Use seeds, dark chocolate, foods with colour and learn to cook so that you can know what is going into your food. Until you are eating a diet that is high in super-foods, take a multi-vitamin and mineral supplement each day.

The 80/20 principle.
If eighty percent of the time you are really super healthy and good around food and exercise, and twenty percent of the time you give yourself permission to have a little treat occasionally.. . you will be improving all the time and avoiding perfectionism. Always dangerous perfectionism.
Stay realistic. Little by little you are really changing.

The healthiest way to lose weight is neither crash diets and fad diets nor sudden bursts of exercise. The body likes slow changes in terms of food and exercise. For example, someone who has not exercised for years should not rush into running three miles every day. Exercise needs to be increased slowly.

People who eat a lot will experience problems if they suddenly start starving themselves. Introduce changes gradually. Even relatively light exercise such as a short walk may be beneficial if done frequently. The calories you eat minus what you use in exercise and maintaining your body will be stored as fat.

Remember that someone who only increases the amount they exercise, but maintains the same diet and calorie intake, will almost certainly still lose weight.

More Fat Loss Tips

How to get slim and healthy - 9 ‘Bullet-proof' ways

You have heard about all the weight loss programs or even tried some yourself. And failed! You will learn here a very important fact that can turn your weight loss battle into a fat loss success.

The reason most people want to achieve weight loss is because they want a healthier fitter self. Let’s think about this for a minute.

The human body is made mainly of fat, protein, carbohydrates and water. You can lose weight by reducing your bodies content of any one of these but which is the healthiest option.

You can lose weight by losing more water from your body. That is what diuretics do. Now although the scales will return a lower figure than before, is this really a fitter you? I think not! It ends up with a dehydrated you and let’s be honest, one day you just have got to drink.
What about losing body protein. This happens when you starve yourself. You burn up lean body mass, protein, and eventually replace it with fat. Again, not a healthier, fitter you.

The crux is what you need to focus on is losing body FAT. Fat loss should be the main focus of your bid to get fit and healthy. Fat loss does not necessarily mean weight loss. In fact you may put on weight! This is because most fat loss programs build muscle bulk as well. Volume for volume, muscle weighs more.

So you may ask that if your weight could go up, why bother with a fat loss regimen.

Simple. A 70 kilogram, lean man is more healthy than a 70 kilogram fat man.

Think about it. A weight lifter could weigh a hundred kilograms but he is mostly lean muscle with very little fat. Think of how healthy he is compared to the 100 kilogram fat man. Who is heading for that stroke or heart attack?

So shift your focus. Go from the million weight loss diets that never work to a healthy fat loss program.

Burn the fat. Succeed where others failed.

“Eat less, Exercise more.”

Look at your weight loss target goal daily as a number to re-enforce your commitment to your new healthy eating behaviours and taking of regular exercise.

Any kind exercise is better than none at all. Even walking briskly for 30 minutes a day will soon bring you those much desired results.

Any exercise that gets your heart-rate up above normal is in fact burning through those unwanted calories off your body.

Be healthy.