Steve Miller's Slimming Secrets

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Steve Miller. Steve Miller's Slimming Secrets

CONTENTS

ACKNOWLEDGEMENTS

HOW I FOUND MY OWN SECRETS

TAKE ON THE ‘R’ WORD

DO IT FOR YOURSELF

REFRAME YOUR THINKING

NEW THOUGHTS, NEW BODY

BUST THE EXCUSES

MANIFEST IT

Katherine’s story

David’s story

FIND YOUR MOTIVATION

PULL STYLE MOTIVATORS. Pin up the outfit

Pin up the success chart

Wallpaper with affirmations

Develop a flirt plan and enjoy it!

Be a role model to your children

Have treats along the way

Do a daily success report

Change your body language

PUSH STYLE MOTIVATORS. Health in jeopardy means you could die early

Develop a restaurant warning

Observe the daily reality of fat

The reality of being fat parents

Apply tough love

Be aware of what most people think

BE IN CONTROL OF FOOD

THE GREEN CROSS CODE

MAINTAIN AN ACTIVE MIND

Read the script

DIVERSION WITH AVERSION

INSTALL AN AUTOMATIC TRIGGER

CHAT IT UP

Martine’s story

PLAN

THE ‘TO DO’ LIST

USING A TIME LOG

PLANNING AHEAD

PROCRASTINATE NO MORE

PRIORITISE YOUR ACTIVITIES

SET OBJECTIVES

PICK AND MIX

DITCH DEAD RELATIONSHIPS

WHY DEAD RELATIONSHIPS MAKE YOU FAT

ASSESSING IF IT’S TRULY DEAD

MAKEOVER YOUR RELATIONSHIP

1. Lay it on the table

2. Admit what you want

3. Build an action plan

4. Agree an ‘emergency’ plan

5. Take it slowly

6. Celebrate and monitor

BE ASSERTIVE WITH THE DRAINERS

Applying assertive behaviour

How to be assertive

Practice, practice, practice!

ENDING A ‘FAT’ RELATIONSHIP

Jane’s story

Adam’s story

USE THE 80–20 RULE

NUTRITIONISTS CAN BE BAD FOR YOUR HEALTH

BREAKFAST IN A GLASS

LOW-CAL COTTAGE PIE

MACKEREL PÂTÉ

PITTA PIZZA

LEMON-ROASTED CHICKEN & POTATOES

SKINNY CHIPS

LIGHT MACARONI CHEESE

SKINNY CHILLI

LEAN TOAD IN THE HOLE

PERFECT PEA SOUP

SPICY TORTILLA WRAPS

TURKEY BURGERS

VEGETABLE FRITTATA

EATING PATTERNS: SOME BASIC PRINCIPLES

FOOD DIARY

WHY I LIKE ‘5 A DAY’

PORTION CONTROL

Make food invisible

Share and share alike

Slow down

Use a portion plate

Start leaving food on your plate

Try meat as a side dish

Look at your fat photo

Implement the fat break

THE 12-WEEK PLAN

A WORD ABOUT HUNGER

Pack in the protein

Fill up on fibre

Start throwing dinner parties!

Mel’s story

MANAGE EMOTIONAL EATING

WHY WE EAT WHEN STRESSED

MANAGING DEBT

A WORD ABOUT BUSINESS DEBT

THE MIKE THOMAS FIVE-POINT PLAN

1. Find out what you owe and to whom

2. What are you worth? Let’s see what assets you have

3. Establish how much you can really afford to pay your creditors

4. Talk to your creditors/lenders

5. Get that important advice

One final note: stay positive and don’t give up

MANAGING GENERAL STRESS

MANAGING STRESS AT WORK

PRACTICE RELAXATION

CONSIDER COMPLEMENTARY TECHNIQUES

REDUCE DEPRESSION

ACCEPT THE THINGS YOU CANNOT CHANGE

SEIZE CONTROL OF UNNECESSARY STRESS

USE PRACTICAL STRESSBUSTERS

CONQUERING PANIC ATTACKS

MANAGING YOUR RELATIONSHIPS. The relationship with yourself

Relationships with the kids

Coping with sick relatives or loved ones

Managing binge eating

Susan’s story

John’s story

PROGRAM YOUR MIND

WORKING WITH YOUR UNCONSCIOUS MIND

USING SELF-HYPNOSIS

DAYS 1 AND 2: LEARN SELF-INDUCED RELAXATION

DAYS 3–5: OUT WITH THE OLD, IN WITH THE NEW

DAYS 6–10: FOCUS THE MIND ON THE END RESULT

DAYS 11–15: AFFIRM YOUR WEIGHT CONTROL

DAYS 16–21: PUT IT ALL TOGETHER

OVERCOMING A FOOD PHOBIA

Linda’s story

CONSIDER THE VIRTUAL GASTRIC BAND

Anita’s story

THE HYPNOTIC ALTERNATIVE

SELECTING A HYPNOTHERAPIST

MAKE EXERCISE A PLEASURE

THE BENEFITS OF EXERCISE

WALKING

SWIMMING

ZUMBA

AEROBICS

JOGGING

HORSE RIDING

SALSA DANCING

CYCLING

HOUSEWORK

EXERCISE FOR THE DISABLED

DO IT AS A FAMILY

DEVELOP THE FAMILY MISSION

MEAL PLAN TOGETHER

MAKE IT EXCITING

TAKE UP FAMILY HOBBIES

IF IT’S RIGHT FOR YOU, CONSIDER A DOG

PLAN TO MANAGE TEMPTATION TOGETHER

DRAW BODY SHAPES AS A FAMILY

TAKE PICTURES OF EACH OTHER AS THE WEIGHT DROPS OFF

ENJOY LOOKING GORGEOUS

FLATTER YOUR CURRENT WEIGHT, SHAPE AND SIZE

KEEP COSTS LOW

WEARING BLACK IS A MYTH

A STITCH IN TIME SAVES NINE

AIM FOR FITTED, NOT SKIN-TIGHT

DISCOVER YOUR REAL MEASUREMENTS

UNDERGARMENTS

The healthy way to walk in heels

TRY EVERYTHING ON

THE FOLLY OF ONE MAN IS THE FORTUNE OF ANOTHER

LOSE YOUR ‘FAT WARDROBE’

CHOOSE VERSATILE CLOTHING

EXPERIMENT AND HAVE FUN

INVEST IN AN IMAGE CONSULTANT

PLAN TO KEEP IT OFF

STRATEGY 1: EMBED THE NEW HABITS

STRATEGY 2: BE FIRM AND MAINTAIN A LIFELONG AVERSION TO FAT

STRATEGY 3: EMBRACE THE 80–20 PLAN

TAKE THE IMMEDIATE STEPS

SUNDAY

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

EVER THOUGHT ABOUT A CAREER AS A WEIGHT-LOSS COACH?

A FINAL WORD

Copyright

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I dedicate this book to the memory of my special friend June Linda Thompson, who inspired me to believe it was all possible.

All names have been changed throughout the book to protect client confidentiality.

.....

In early 2008, I had an urgent request from a new a client called David. He explained that his weight had spiralled out of control and that he was, as he put it, ‘at his wits’ end’. I agreed to see him and we set the date for our first session. At 35, David wanted to lose weight so that he stood more of a chance of finding a partner and to improve his career prospects, too. Before meeting David, he sounded convincing and from our telephone conversation he seemed to have a good idea about what he needed to do to lose weight. How wrong I was! When David arrived, he offered me a half-hearted handshake and looked angry and fed up. Thinking it might be nerves, I invited him to sit down and we started to chat. David suddenly went into a sermon on how he had tried all the diets out there and had seen several weight-loss specialists, but they had failed to help him lose weight. In his mind, it was all about how other people had failed him and the fact that they had been useless. Where have I heard this before? I pondered as I continued to listen to him blaming others for his downfall.

Around 30 minutes passed by until I decided to interrupt him and kindly asked why he had failed. Shocked and horrified, his jaw nearly hit the floor – no one had ever spoken to him like that before. ‘Me, failed?’ he asked. ‘Yes, you,’ I replied. No one had ever challenged his thought processes before and for a moment he paused and looked at me, not really knowing what to say. I then went on to tell David that all he’d done was blame other people and call them failures, but he’d forgotten to include himself.

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