News

Are Your Eating Habits Causing Diet Disaster?

Read time: 4-6 minutes

Following is a guest post by Joseph Coyne of Coyne Conditioning on the Gold Coast. Joseph is a fellow BioSignature coach, a Poliquin certified strength coach, and the Mens’ Fitness magazine Strength & Conditioning Expert – not to mention an excellent writer!

Most people I know have tried dieting or changing what they eat to lose some of that stubborn body fat, improve their health or drop kilograms to fit into the jeans they wore five years ago.  For some the progress is excellent and for others there is a heart breaking lack of results and the healthy eating habits are very quickly abandoned.  So we are going to address a few simple principles that can be applied to help make sure we do fit into that favourite pair of jeans and stop your eating habits plunging you deeper and deeper into diet disaster.  Lets begin.

1) ‘The Mouth is Not a Vacuum’ Principle

Most people devour food as if they were a vacuum sucking up household dust and dirt.  If you eat food while working, driving, browsing the internet and watching TV chances are you do this!  It basically leads you to shovel in food without truly tasting or savouring it.  To truly ram this home, mental health experts who specialize with the obese suggest that most overweight individuals don’t really like eating at all.  They just consume without thinking deriving no pleasure from the food they eat.  Experts call it ‘mindless eating’ and it is a big problem, especially if you are trying to drop the winter bulge. How do I fix this you ask?

Try the following:

  1. On a scale of 1-10, rate your feeling of hunger before eating.  During eating, when you reach a 6 or a 7 on the hunger scale – STOP!  Remember it takes 20 minutes for feelings of satiety to kick in so if you stop at a 6 chances are 5 minutes later you’ll be at a 9.
  2. Put down your fork between each bite and chew slowly, savouring the texture and taste of the food.  Overeaters are actually taught to do this with a single raisin in clinics.
  3. Do not consume your main meals in front of a TV, computer, while driving or working.  This will lead to a zombie like over-consumption.
  4. Avoid eating out of large sized containers.  You will eat more without realizing it.  Remember how pissed you were when you dined out at that flash restaurant and you got served this seemingly tiny portion on a massive plate.  After moaning about value for money I bet you actually struggled to finish it.  Is something clicking right about now?

By doing this, you will not only enjoy food more (even the healthy ones) but it will also help you recognize the difference between true hunger and a craving that is psychologically triggered like just being dumped.

2) The 20 Minute Principle

Basically, it takes around 20 minutes after you start eating for your hormones to kick in and say ‘Stop it NOW before we end up on The Biggest Loser!’.  Insulin, cholecystokinin, leptin, cortisol and ghrelin are all stimulated by blood glucose and act as chemical cues from the stomach to the brain to indicate fullness.  Try eating until you feel distinctly full and guaranteed you will be bursting your stomach’s seams in 20 minutes.  This actually brings back memories of a plate full of chocolate éclairs that were violently ‘reproduced’ at my 10 year old birthday party.  Not pretty.

Now this is how we manipulate this principle.  Eat slower.  Chew each mouthful at least 30 times.  Use chopsticks or dessert forks for normal meals (although this could turn it into the 40 minute principle for some people).  Do not get starved to begin with or you’ll eat too fast and bypass the 20 minute effect.

3) The Proximity Principle

Ok now for some more common sense from a great experiment that Chris Shugart has written about recently.  40 secretaries were studied on their snacking behaviour.  The researchers either placed a bowl of chocolates on the secretaries’ desks or two metres away.  Guess what? In between creeping on people with Facebook all day, they ate more when the chocolates were easily within reach.  Basically if a food is in reach, hungry or not, you’ll eat it.  You are less likely to eat something when it is further away from you.

Relating this to your everyday schedule is easy.  Do not keep junk food in the house.  I do not mind admitting that if I feel like something unwholesome and I have to leave the house and drive somewhere to get it, chances are I will not make that effort.  Call me a lazy male but hey, it works for me.  Also another big proximity problem is the cook will often constantly be eating as they prepare food.  A great strategy if you find yourself about to blow your hardened diet resolve, is to just get out of the kitchen for 5 minutes.  You’ll be surprised at how less hungry you are when you come back in.

4) The Visibility Principle

In the same secretaries study, the researchers also controlled the visibility of the chocolates by placing them in covered containers or clear uncovered bowls.  Just like how the proximity of the food affected their eating patterns, the secretaries ate more chocolates when they were visible compared to covered.  Plus the interesting thing with both the proximity & visibility variables is that they didn’t realise that they had eaten more.

Now I love dark chocolate and it is actually very good for you but the amount I was eating in hindsight wasn’t.  Two Lindt 70% Cocoa chocolate blocks per day for an extended period of time is definitely a bit of overkill.  After being quite disgusted with myself when I had figured out how much I had consistently binged on, I came up with an extravagant solution.  I put them in my fridge below eye level and out of sight.  It worked a ‘treat’ – no pun intended.  Groundbreaking stuff eh?

Now the exact opposite works when you want to bulk up or put on mass.  Most people I see who are trying to do this, eat barely enough to feed a small African child.  So the idea here is to keep food as close and as visible as possible at all times.  I’ll guarantee you’ll consume more and be closer to achieving your mass goals.

5) ‘The Always Room for Dessert’ Principle

After becoming full eating a certain type of food you will often become hungry again when a new food is offered or made available.   This is called Sensory Specific Satiety and it is the classic dessert or buffet situation.    I don’t think I need to explain further as I am sure we have all been there.  Our desire for sweet and varied tastes is actually nature’s way of making sure we consume enough food variety and vitamins in our diet, especially Vitamin C.  Humans actually cannot make Vitamin C and a theory behind our sweet tooth is that it prevents us contracting diseases like scurvy.

Recognise this principle and find ways to counter binging when new food is made available.  By following the proximity and visibility principles guidelines, along with a few green grapes or even a tab of Vitamin C you can stop the “Always Room for Dessert’ principle ruining your eating plans.

These principles can make your fat loss plan a roaring success or an outstanding failure no matter how great the theory is behind the diet.  Incorporating the above common sense methods into your life will not only boost you chances of shredding the fat and becoming much healthier, but it will also wrestle your psychological power and control back over food.  It is a hard fight but a truly rewarding one.  Best of luck to you all.

If you would like to learn more about the quickest individual fat loss methods and which type of diet is right for you, then consider a BioSignature assessment, or click here to visit Joseph’s site and check out more of his articles.

What’s your best tip for avoiding diet disaster? Or perhaps you’d be brave enough to share a tale of weakness to make the rest of us feel better!

A note from Kat

Until the end of October, whilst I’m living it up on my holiday, I’ll be introducing a series of posts from fellow Personal Trainers, BioSignature coaches, and wellness gurus. These are some of the most inspiring and useful people I know both on and offline, and I trust you’ll enjoy what they have to say. I’ll still be dropping by once a week with my own post and will be in touch via comments and email, so don’t be shy!

PS

MONETIZE THAT SHIT NO MATTER WHAT

{AND DO WHAT YOU WANT ALL DAY}

A One-Time Live Online Workshop with Katrina Ruth, on How to Make Money Anywhere, Anytime, With ZERO Dependance on Any One Platform, Program or Tool … Aka JUST BECAUSE THAT’S WHO YOU ARE … AND – With the Greatest of Ease

Okay. Imma gonna get straight up on your ass about what needs to be said here, because obviously SOMEBODY needs to hit the damn truth button on this shit!!

Straight up from the gate up, you do NOT make money because of Facebook.

Because of Instagram.

Because of email.

Because of ANY of this shit.

You make money because of who you are and what you decide and make NON-NEGOTIABLE, period, The End!

As you may be aware, in the last day or so Facebook and Instagram went down down down OH so far down.

After a few obligatory ‘stop the world!’ messages to my team and friends (which resulted in a serious convo with one of my soul sisters as to whether we’d now have to become porn stars instead), I got back to business.

The business of posting and selling shit on Facebook, which is admittedly a big part of what I do each day???

Nah … the business of being ME, because THAT is what I actually do each day, and also?

It’s what gets me paid.

Funnily enough, as is often the way with these things, just yesterday somebody was making smart-ass comments to me about how all the coaches would survive if there was no Facebook or Instagram.

“How would they survive?”, I asked myself.

“Well, I have no idea how THEY would survive but I sure as shit know how I would survive:

Very fucking well indeed, thank you very much, because that is who I AM”

Word to the wise:

A) I was making serious money long before I used Facebook for it.

Allow me to say it again for those in the back: YOU MAKE MONEY BECAUSE OF WHO YOU ARE AND THE LEVEL YOU VIBRATE AT.

Vibrate?

It’s an energy thang baby, a frequency shiz niz, it’s just who you ARE and how life works for you.

Handy hint —> the level of wealth you enjoy or moan over now is already just a direct reflection of your frequency, and expectations. It ain’t got jack shit to do with what you do, and it certainly is not a product of which tools are available to you.

It is a product of YOU.

When the socials went down today it was FASCINATING to me to observe the response that came through in the in-between-y bits when people managed to post something.

People worrying about how it would impact their business, or feeling in some way handcuffed.

This is crazy! It’s fear-mongering at its worst and it’s an absolute SHITTY mentality as far as belief systems around where results come from.

Do you know what I felt, when I realised we couldn’t use Facebook as normal for our biz stuff?

EXCITEMENT.

It took a minute to click in, but I found myself getting all wriggly and lit up with excitement.

I love a damn challenge 🙂

And since I also choose to believe that everything is happening FOR me, I also took personal responsibility for this occurrence.

Obviously FB and Insta had gone down in order to force me to finally pull my finger out and learn how to go live on YouTube.

But mainly – hell YEAH to the opportunity to get creative!

Probably taking the whole thing a little bit too far, as I worked my way through some sprints on the rower post HIIT weights session, I started to imagine what would happen if Facebook was TRULY GONE AND NO LONGER OF THIS WORLD.

I got MORE excited with each second that passed (which makes me remember how damn BORED I get as soon as I know how to easily do something aka make money all day err day on Facebook), and I also found myself AUTOMATICALLY GOING INTO ZAG MODE.

Zag?

You know, like ‘When They Zig you Zag’. A classic, if ever there was one!! Thank you Dad, for always having all the BEST books on your bookshelf for me to start reading from 10 or 11 years of age!

See, I have a belief system which works rather well for me and I guess is just part of who I am –

I believe that things ALWAYS work out perfectly for me, and are always done FOR me …

I believe I am always on path …

I believe I always make the right decision, so therefore I never have to beat myself up, I just wait for the lesson –

AND

(drumroll)

I believe that my outcomes are predicated only by my choices, and that there is nothing I EVER need in order to get or maintain or ONLY improve on an existing outcome.

It’s this mindset that causes me to wonder what TF it has to do with anything when people say things like they can’t be in shape ’cause they have kids or just had a kids … or ’cause they can’t get to the gym (for example)

And it’s also this mindset that causes me to KNOW that the money I make and the impact my soul work has in the world has NOTHING to do with what tools or platforms are available to me or working.

I programmed myself a long time ago to IMMEDIATELY swerve if something was no longer serving me or working for me. It’s this part of my mind which therefore right away started coming up with creative and imaginative solutions for how business would OF COURSE carry on (and improve!) with or without social media.

And it’s also this part of my mind which of course right away finds a way to monetize the damn thing and turn it into epic and highly helpful content for you, aka this workshop!

It’s just how I think, and who I am. I am simply unavailable for NOT moving forward, and nothing will ever ever EVER make me believe that I have to depend on anything outside of me for my results.

So why a whole damn workshop on the concept?

Well, it’s more than that, isn’t it?

It’s a mindset of believing that you always get what you want.

It’s a mindset of believing that everything always works out for you.

It’s a mindset of believing that NOTHING can stop you.

That everything is working in your favour.

And?

That you can monetize ANYTHING, any time you choose, and with no ‘requirements’ in order to do so!

I don’t have to tell you that obvs the outcomes you get directly follow and reflect your mindset and your beliefs!!

Here is what else, as well:

This is not just about making money any time, from any thing, and knowing that even with challenge or things going wrong you only THRIVE and EXPAND!!

For me this goes hand in hand with duh – I get to do all of that on my terms.

By having FUN, and being in FLOW, and with ease.

In fact, the more money the more ease!! #justhowitis

That I can literally click my fingers and money shows up for me, meanwhile I’m just over here doing ma thang.

Speaking of which –

I think it’s about time I shared exactly what I currently DO all day, yeah? And how I do it / fit it all in / honour ALL the areas, PLUS manage to spend so much time sitting on my ass doing sweet FA!

In other words … !

Let’s hang out together this weekend!!

Introducing:

MONETIZE THAT SHIT NO MATTER WHAT

{AND DO WHAT YOU WANT ALL DAY}

A One-Time Live Online Workshop with Katrina Ruth, on How to Make Money Anywhere, Anytime, With ZERO Dependance on Any One Platform, Program or Tool … Aka JUST BECAUSE THAT’S WHO YOU ARE … AND – With the Greatest of Ease

> It’s happening Thursday March 21 at 11.30am Brisbane time (Wednesday 9.30pm NYC / 1.30am London, UK)

> All fully recorded if you can’t attend live

> ALL your questions answered (either live during the workshop, or afterwards in the group if you can’t attend live)

> KILLER bonus content on Top 11 Most Effective & Proven ‘When They Zig You Zag’ Sales Secrets

> Live support from meeeeee in the group afterwards for anything extra you want and need to know!

> Free Bonus Entire COURSE for Everyone! My $197 Alignment & Asskickery Toolkit, a 14-Day Smackdown to Bring You Back to YOU, and Into Massive Aligned and Result Based Action! Yes, that’s an entire $197 course and you’re paying less than half of that for this entire workshop!

> All content yours to keep for life!!

GET IT, AT THIS PRICE! >>> https://zw144.infusionsoft.com/app/orderForms/Monetize-That-Shit-No-Matter-What

What We Will Be Covering!

1) How to Monetize ANY Situation, Including But Not Limited To:

* When social media or any typically depended upon platform goes down (including examples of how I have down this several times, to the tune of tens of thousands)

* Hater situations (including examples, again multiple times, again tens of thousands of dollars)

* When you make a fool of yourself / something embarrassing happens or you screw up (also examples! also lots and lots of lovely moolah)

* When people ‘screw you over’ (ahem, we will talk about this) or desert you (also examples! more money!)

* Basically how to turn any and all life situations, moods, changes of the moon, emotional ups and downs, real life SHIT, to money!

2) Why the ‘When Shit Happens’ times are often the BEST times to make money, aka this is where I teach you what it really means to understand human psychology in terms of SALES, and the mindset of being an actual IN THE FLOW entrepreneur, who ALWAYS sees opportunity and jumps straight on it

3) When NOT to Monetize (okay that one you can have for free – never!!)

4) Understanding Where Money Really Comes From – and aligning yourself TO the frequency of wealth, such that you can literally NOT.BE.IMPACTED by anything that 99.99% of people think will cost them business

5) Money Vibration Principles Revealed (… my own personal philosophies and things that I live by / instil into my being around this, including my own daily practices)

6) Coding For Success

* How to ALWAYS have an endless stream of ideas

* AUTOMATIC continual unleashment of creativity and imagination, especially in so-called times of struggle

* Seeing past problems and accessing higher self in order to always know the answer, and how to move forward

7) Programming to Upgrade – the beliefs, energetic states and emotional patterns you require in order to be this person, have all this work for you, ALWAYS see and have the ability to act on the shit that will most pay off

The ‘Do What You Want All Day’ Bit:

* Exactly how my typical day flows and how I operate for maximum efficiency of time, energy, mental acuity, soul connectedness, etc

* Getting it all done as a busy entrepreneur (and single Mum, in my case) who also refuses to operate at anything less than EXCELLENT in terms of self-care, fitness, fun, playtime, etc

* Exactly what I do all day, broken down to the detail, to helm this becoming-8-figure-empire

* Exactly what I do NOT do all day, either it just gets ignored (hint: a LOT that most online marketers think matters!), or I let other people do it for me

* Calling in soulmate support, even long before you are ready to afford it

* Optimizing energy, focus, personal power, happiness, general flow. Aka mindset and also brain / nutrition hacks and so on

* TIME MANIFESTATION. OH YES IT IS A THING.

AND, while we’re at it, we will also be talking INSTANT MANIFESTATION. The exact process I use to bring the future into the NOW, by clearing all blocks existing between its reality in the quantum and its physical manifestation in the now!!

GET IT, AT THIS PRICE! >>> https://zw144.infusionsoft.com/app/orderForms/Monetize-That-Shit-No-Matter-What

PLUS!

I’ll be doing this ‘Rapid-Fire’ Session at the end!!

1) What it really means to be magnetic online – hint: it’s not about having a pretty and polished website or online presence!

2) Bringing the ‘in private / behind the scenes’ version of you to the public

3) Unapologetic messaging and soul baring to call in your true #soultribe

4) Audience quality vs quality, and active elimination of those who don’t ‘HELL yes’ on your content

5) People don’t buy your products, they buy you. No – people don’t buy you, they buy your energy!! What that means and how to let it out

6) Being real about where you need to take care of YOU in order to be able to show up and shine fully

7) Keeping a laser-focus and tunnel-vision on your own path, and having the courage to pave the way that feels right for you even if it’s not been done before

8) Discernment to walk the line between being polarising and positively outrageous as opposed to just a hot mess 🙂 Scaling and magnetizing FROM the chaos of creativity and following the true artists way!

9) Knowing which ideas to work, what will sell, and how best to sell it so that the entire launch and selling experience is fun AND rewarding for both your audience and you

10) Creating hell yes offers that make them scream yes!

I know!

This workshop is off the HOOK already, and we haven’t even accounted for all the random shiz which will be coming out of me!!

GRAB YOUR SPOT NOW, ONE TIME ONLY! >>> https://zw144.infusionsoft.com/app/orderForms/Monetize-That-Shit-No-Matter-What

Don’t forget the bonuses >>>> !!!

> KILLER bonus content on Top 11 Most Effective & Proven ‘When They Zig You Zag’ Sales Secrets

> Live support from meeeeee in the group afterwards for anything extra you want and need to know!

> Free Bonus Entire COURSE for Everyone! My $197 Alignment & Asskickery Toolkit, a 14-Day Smackdown to Bring You Back to YOU, and Into Massive Aligned and Result Based Action! Yes, that’s an entire $197 course and you’re paying less than half of that for this entire workshop!

> All content yours to keep for life!

What are you waiting for? You KNOW that if you apply even ONE tip of the approximately gajillion I’m sharing here you’re going to 100x your investment back! Which is why I am even EXTRA excited to be able to give this to you at such a low price, as per the commandment of my soul!! Plus it’s fun 🙂

Okay then! See you IN there baby!

GET YOUR PLACE NOW! >>> https://zw144.infusionsoft.com/app/orderForms/Monetize-That-Shit-No-Matter-What

You may also like

One Comment

Comments are closed.

array(6) { [0]=> array(3) { ["image"]=> int(43377) ["title"]=> string(9) "Abundance" ["url"]=> string(47) "https://thekatrinaruthshow.com/abundancecourse/" } [1]=> array(3) { ["image"]=> int(43378) ["title"]=> string(19) "Discipline Your Ass" ["url"]=> string(49) "https://thekatrinaruthshow.com/disciplineyourass/" } [2]=> array(3) { ["image"]=> int(43379) ["title"]=> string(19) "Money Honey Program" ["url"]=> string(49) "https://thekatrinaruthshow.com/moneyhoneyprogram/" } [3]=> array(3) { ["image"]=> int(43380) ["title"]=> string(26) "MULTIPLE 6-FIGURES LOW END" ["url"]=> string(56) "https://thekatrinaruthshow.com/multi6withlowendworkshop/" } [4]=> array(3) { ["image"]=> int(43381) ["title"]=> string(17) "Love & Acceptance" ["url"]=> string(49) "https://thekatrinaruthshow.com/loveandacceptance/" } [5]=> array(3) { ["image"]=> int(43382) ["title"]=> string(24) "Journal Your Way to Rich" ["url"]=> string(52) "https://thekatrinaruthshow.com/journalyourwaytorich/" } }