The Perfect Recipe for Weight Loss That Sticks, Part 3

The following article is #3 in our series of 4, on ‘The Hidden Secrets to Losing Unwanted Fat’.



While external and physiological factors, and even genetics can affect our ability to lose weight, so too can our conscious and subconscious minds. 

Often, we humans can get stuck living in the past, dwelling on the times we have failed, our regrets, or circumstances when we may have been hurt. This can quickly lead to feeling down or at its worst a state of depression. 

Alternatively, we are constantly looking into the future, waiting for the next big thing to happen, or adopting the ‘grass is greener on the other side’ mentality, which can lead to anxiety issues, even panic attacks. 

Interestingly, if you go between the future and the past you can feel overwhelmed or angry or frustrated or irritable. Moody is another word one could use when you feel trapped between the two.

These emotions can lead to poor food and lifestyle choices, turning to food as a coping mechanism and a sedentary lifestyle with little motivation that then leads to weight gain. Weight gain can then trigger these emotional issues and we have now created a vicious cycle difficult to get out of. 

Luckily, we are creatures of habit. 

Habits can be formed and broken and both anxiety and depression can be habitual forms of thinking. We get into the habit of thinking negatively about ourselves or the world around us, or we habitually delve into the past or the future. 

To break these habits, we can teach our minds to stay in the present by practicing mindfulness. 

Practicing mindfulness helps us to recognise and accept that these thought patterns are occurring and respond to these patterns differently through observation, compassion and equanimity. 

What is mindfulness? 

Mindfulness is essentially a meditation, where we observe our thoughts, feelings, bodily sensations and surroundings inside each moment. 

This is done through the eyes of a compassionate observer, without judgement or feelings of shame or guilt. When the mind wanders, we note where it has wandered and calmly bring our awareness back to the ‘now’ or the present moment. 

By doing this we can consciously heal many of our internal wounds, fears and traumas. 

Each time we observe, accept and return to now we are letting go of these emotions. We begin to forgive ourselves, and forgive those who may have hurt us, lifting or stripping away the heavy layers that keep us from realising our true potential, and transforming our suffering into understanding and compassion.  

Mindfulness is a powerful healing technique. 


The mind can be brought back to the present moment by focusing on our breathing or sensations felt throughout our body. Examples of some of these sensations may be where we feel cool or warm, a breeze or sunlight on your skin, taking note of the ground beneath your feet as you walk, using all of the senses when we eat, or how the breath feels as it touches the upper lip as we exhale.  

We can also use a simple yoga move or body movements that will help bring you back to now. 

Mindful eating. 

 Slowing down and paying attention to your food is an effective way to help lose weight. Mindful eating encourages you to slow down, savour and taste each bite and listen to your hunger cues instead of indulging in mindless eating, binge eating or emotional eating. 

Here are some ideas of how to practice mindful eating: 

  • Ask yourself if you are hungry. Are you eating out of habit or emotion, or are you actually really hungry? Make a conscious decision of when, what and how you eat. 
  • Reserve a time and sit down to eat. Sit at a table and minimise distractions. Ensure your mobile, television and laptop are turned off and avoid reading books during mealtime. 
  • Savour every bite. Concentrate on the taste and texture of the food as you bite and chew with intent. Take in the colours, smells and the sounds as well. 
  • Take small bites and slow down your chewing. Pay attention to when you are feeling full and know that what you are eating is contributing to your health. 
  • Practice gratefulness. At the beginning of your meal, take some time to express gratitude for the food you are about to eat. 
  • Be aware of your thought patterns. Are you drifting to critical thoughts about your body or your food? Accept yourself as you are and bring your awareness back to the present moment. 
  • Take time before, during and after your meal to take a few deep breaths. 

“The primary cause of unhappiness is never the situation but your thoughts about it. Be aware of the thoughts you are thinking. Separate them from the situation, which is always neutral, which always is as it is.”
― Eckhart Tolle

By practicing mindfulness regularly, we can change our thought patterns and re-establish our connection with the present, and ultimately the connection with ourselves. 

Remind yourself that the ‘now’ is the only true reality. 

Freeing ourselves from the past and the future can help us consciously shift emotional and psychological blockages that may be preventing us from losing weight and reaching the goals we have set for ourselves.

Using psychology to remove subconscious self-limiting beliefs. 

If you feel you need to go deeper into your subconscious to lift or re-write some of the more challenging self-limiting beliefs, then a psychology program such as PSYCH-K may be able to help you. 

What is PSYCH-K? 

PSYCH-K means the key to your psyche; PSYCH meaning psyche and K meaning key. 

It is a form of energy psychology that uses certain Kinesiology processes to reprogram our subconscious beliefs that may be self-deprecating, self-limiting or self-destructive. 

These old forms of thinking may be negatively affecting our relationships, prosperity, self-esteem, weight loss and physical health. PSYCH-K allows us to communicate with the subconscious mind, recognise the debilitating belief and change it into a belief that is more beneficial or desirable for the conscious mind. 

Altering just one of these beliefs can lead to immediate and profound changes in our lives.   

If you would like to know more about PSYCH-K, please book a consultation with Dr Wayne.

Below is a link to a great video, explaining a little more on the power of PSYCH-K: 

Navigating our way through the conscious and subconscious minds can be one of the most challenging and confronting endeavours we can experience. 

The good news is that the hard work pays off tremendously and the results are incredibly exhilarating. We can unlock our potential, free our minds and lighten our body, mind and spirit by taking the time to dive in deep. 

In the next article, we will re-hash everything we have learnt in Part 1, Part 2 and Part 3 into an easy to follow, step-by-step, usable resource. 

Until next time, 

Dedicated to Improving Your Wellbeing and Committed To Helping You Achieve Abundant Health and Wealth, 

The team at Unique Health and Wellness.

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The information provided does not take into account individual needs of any particular person. When providing this information, it is intended as a sharing of knowledge and information from the research. The information provided should not be construed as personal medical advice or instruction and is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. We encourage you to make your own health care decisions based upon your research and in partnership with a qualified 
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