10 kritiske komponenter som mangler i de fleste vektreduksjons-programmer!

We are constantly peppered with recipes and solutions to lose weight. Newspaper headlines, magazines, "click-baits" and so on.


Everyone claims to have the SOLUTION, but it never goes beyond a diet plan or a concept with specific frameworks and rules: “Eat this, but not this, eat at that time and not at that time, you should fast 16 hours a day, don’t eat carbs, don’t eat fat, eat lots of protein, use protein powder, use BCAAs, do not drink caffeinated beverages - use pre workout”...

And the jungle of conflicting messages continues.

Generally, they enjoy a system or rules around food, sometimes even exercise, to lose weight. 

But we know that is only a temporary solution, as long as you manage to persevere… The very reason that these approaches are neither sustainable nor the whole solution lies in all the evidence inside both ourselves and people around us: We are for a certain amount of time "on a diet" and may be able to lose weight, but it would not last or be sustainable. After the diet, one might gain even more weight than before.

The truth is that approaching weight loss and a lifestyle change by focusing on a diet/exercise is not helping for the whole problem. 

Most “plans" and "concepts" for losing weight lack some ELEMENTARY parts where they fall short. Because of that you get a strained relationship with food, unfortunate eating patterns such as emotional eating, and gaining weight in the long run. 

Here is the list of 10 things that are missing in "regular" diets, programs and plans. 

1. You need to learn how to think for yourself and fix your strained relationship with food!

Rigid frameworks and rules are not sustainable in the long run when you want to lose weight and make a lasting change. It is often challenging, and even not possible in social situations, family life, impulsive and unplanned events in life. And what would you do when all there is to eat is pizza at work while you are on a keto diet? Either you do not eat, which leads to your energy depleting and you start to get headaches, oryou eat the pizza and label this day as a "bad day" and ruin the whole day, saying "Fuck it. I'll start again tomorrow." Then you don't care if you go over 50 or 5000 calories on your diet. What could have been a "blip" on the radar becomes a permanent dot that puts you completely on a collision course - every single time.

Life is full of gray areas, and food is so much more than fuel for us. It's social, it's wellness, it's culture, traditions, connection and emotion. 

What is appropriate to do in such gray areas, such as an impulsive coffee visit on the weekend or cake at lunch at work, only you will know for yourself. Being hung up on numbers, rules, or having to have another person tell you what is "yes" and "no" does not lead to anything other than losing control and confidence in yourself and the belief that you can make your own decisions and be confident that they are right for you!

2. You need to reconnect the survival brain's response to emotional cravings 

Once you have established eating patterns where you eat when you have anxiety, stress, negative emotions, are triggered in different situations or chronically break the promises to yourself, then that creates a pattern based ONLY on emotional problems. 


The survival brain is unable to distinguish between an external threat and an internal threat (such as negative emotions) and thus it will try to make you resort to food and ensure your survival when the internal pressure becomes too great. Learning what your triggers are and how to train your brain to create new patterns when you are actually triggered is essential to starting new patterns around food and eating. To do this, you must get rid of old patterns and cravings. 

3. You must learn to activate your nervous system in the right way!


In today's society, there are many who stand in the "hamster wheel" all day long. Performance, productivity, time constraints, endless to-do lists, expectations and demands are on their shoulders 24/7. This means that many people are burnt out, sleep too little, rest too little, and even when they "rest" on the sofa, they do not really rest: they only distract themselves because their body is forcing them to stop and relax. But inside, your head is spinning with everything you have to do,feeling unrested, lazy, and useless sitting around. Many people start resorting to food, because when they sit still they do only one thing: THEY EAT! 

We humans are not made to be “on” constantly and "productive" all day and perform as we often do in today's society. Such activities make us sympathetically activated in our nervous system (fight or flight), instead of the body also being parasympathetically activated regularly throughout the day (calm, rest, recreation and digestion). A balance between the activation of our sympathetic versus the parasympathetic nervous system is essential for our body, including digestion and hormonal health, to function optimally. Too much sympathetic activation where we live as "human doings" could contribute to weight gain both due to physiological changes in the body as a result of stress, but also we become inclined to seek escape, regulation and comfort in food when we stress , pushing ourselves all the time. 

4. Cut out "diet food" and "healthyfications"


Many people have very poor eating patterns throughout the day for various reasons: Some think they should "save calories" in the afternoon (something that ALWAYS backfires in wolf dogs, cravings and eating out of control in the evening). Some eat thoughtlessly, and some "snack" and eat something evenly throughout the day without having any kind of proper full meal. 


First of all: If you are so fond of chocolate that you have to grind dates and mix them with peanut butter and protein powder to be able to "enjoy yourself" with "healthy coziness" and "good conscience", then we are already a long way off, when it comes to your eating and your emotional relationship with food. You have developed a habit that you trust - a strategy, where you can "enjoy yourself" and eat these things "and still get to the goal with the macros / calories".


The probability that your eating habits still sometimes spin out of control is very high, because these boundaries create a lot of “no-food" that you have an overall desire for if you are trying to find replacements, and secondly “date-protein-balls” will never keep you satisfied like a full meal consisting of real foods can. You may have "reached the finish line" with your macros, but you still have not reached the finish line of your body's needs for a meal, which in turn will lead to fluctuating energy during the day, increased cravings and even more hunger in the long run - which in turn leads to you "getting out of control".

5. You need to break up with an unfavorable emotional relationship with food. 

When someone does not plan their day and food, and does not have good routines and guidelines for how to eat to take care of the body, it ends up that they only react when temptations come up, eat completely thoughtlessly and constantly feel like they need to put something in their mouth throughout the day. Much of this can happen on autopilot without us being aware of how much is actually involved. And your self-discipline goes out the window because you are constantly "brain dead" and lazy with your thinking and because your subconscious feels the need to put food in your mouth.

Many have also ended up using food as a regulatory mechanism because it is reliable - it works "like a bullet" every time! As you eat something, the reward center in your brain is activated, your digestion starts and your blood sugar rises. Ergo, you change the whole chemistry in your body by putting something in your mouth as well as providing well-being. Thus, you also give the brain an opportunity to escape from stress and calm down, feel safe and so on. 

If you have first established these patterns then you have an unfavorable emotional relationship with food. 

You can solve this problem by training your brain to meet these needs - relaxation, calm and presence, in a different way that does not involve food, drink, alcohol, smoke, and so on. But that solution should be effective and as trustworthy as the food is to you. It is THEN that you get rid of all the "invisible" calories that come in during a day, ruining your short and long term goals!

6. Willpower and distraction techniques do not work!

Yes you read that right. Willpower is only a temporary solution because willpower is not something you have or do not have - it is an active actionof utilizing your focus! What happens then about 3 weeks into January when "life happens"? Yes - you fall off… And the New Year's resolutions are only like a distant memory and "once again this was only temporary…." 

Distraction techniques do not work either, because this is also an active action and it does not come from the right place- not focusing on the right things. As soon as you let your guard down, the “cookie monster” comes and INHALES everything in its path… And afterwards you stand there and wonder what in the hecks just happened...

7. You must get rid of limiting perceptions and established truths

If you have a perception in yourself that is rooted in a mentality of desperation, then thoughts like "I just can not lose weight", or: "I look at a chocolate and gain weight", will have snuck into your mind. Often this leads to other established truths you start to believe like: "What if I never reach my goal and just have to accept being like this?" or: "Nothing works for me", These thoughts have set a course for you hitting a wall and crashing dramatically. This is because as soon as things become challenging and difficult, you will thus draw a conclusion based on your established truths that: "See? Here is the proof. I knew this plan wouldn't work for me either", and then you pull the plug on your momentum. And when we encounter obstacles in our path, we gradually begin to think: "What's the point?" And then you either stop there and then, or you say to yourself that you can just start back again on Monday.

8. Build motivation that works in the long run - but most people do not know how

Motivation is a very under-communicated concept in today's society and most people think it is something that is fleeting and that people either have or don't have. But motivation is ONLY about how you use your mind and therefore you can actually design your own motivation and have several different motivations that you can use strategically when you need them. Thus you create an engine that keeps you moving, rooted in your values that help you fall in love with the process of living that way. A BONUS from living life in this new way on top of everything else is a weight reduction.

9. Build high self-esteem

Many people in today's society have low self-esteem in one or more areas. This WILL make it harder for anyone who wants to make permanent change. Many people who struggle with weight and food have also subconsciously linked their own value to weight, so when they do not get the results they envisioned, when they go on the scales, they labelthemselves as a failure, because they have not lost (enough) weight. 

However, bodyweight is something that is affected by sleep, stress, salt in the food, water, caffeine, cycle, what food you eat, whether you have gone to the bathroom and so on, so to determine its full value from one day to the next based on a given numbers on the weight sets itself up for failure to lose self-esteem and self-confidence. 

The solution to this is to learn to raise your self-esteem not based solely on achievement, whether you are "good enough" or whether you look a certain way! You can actually feel good about yourself today, even if you want to change your body and health and have goals you are reaching for. 

But it is about feeling good inside and therefore doing the right things for the right reason, so that it becomes a self-reinforcing process that lasts! 

This is the key to avoiding setback and self-sabotage.

10. Eliminate self-sabotage


Self-sabotage is often associated with patterns such as perfectionism, people pleasing, over-ignition, over-analysis, worry, need for control and so on. All of these are again rooted in self-esteem - and the fear of failing or being rejected because it confirms that you are not good enough. 


Over the whole process, you sabotage yourself to try to protect yourself from failure. In your brain, nerve pathways are formed that leave you triggered in the same way when you are faced with the same fear of failure. This pattern will repeat itself. This pattern of self sabotage is triggered by doing something that makes you uncomfortable, insecure, and that is new, foreign or difficult. Consequently, your goals are not reached unless you change your behavior and what you feel on the inside.


As you can tell, you can't just "eat less and exercise more." And while it is much more complex than that and each person's experience is different, these patterns in your brain are universal. 


If this resonated with you, know that I see you, I understand what you are going through, where you are and that I can help. 

If you want to know more about how I can help you in particular, you are welcome to book a discovery-call here!

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