Paul McKenna "I can make you thin" support thread

[Breathmiller]

I found out about this book and audio this week from another thread and poster (thanks @ppeatfruit) and am finding it useful.

I found an old support thread from years ago but I dont think its still active.

Does anyone who is interested in this want to chat and support?
Or anyone who has used it in the past with good results want to give hints and tips?

I have tried every diet going and have had real issues with yoyo dieting but my big aim this year has been to make food not such a battle.

I feel this might just be the way forward for me. But I'm aware I'm in very early days.

Yes, I am trying Paul McKenna for weightloss now. Early days but I actually do seem to have less of an appetite 🙂

A side effect of yesterday's binges (plural) was that I woke up feeling a lot less hungry than usual. Normally I would have eaten my breakfast out of habit. I was still a bit hungry so had an apple (slowly and mindfully) instead of my usual cereal. I'm now comfortably hungry for my lunch shortly.

Not been scavenging this morning and ready for lunch. Had one biscuit with my tea and put the packet away (hope that’s a sign of things to come). Very tempted to weigh myself but will hold off for two weeks. Need to trust myself
Which is scary.

I've lost 110 lbs and kept it off for the last 10 years so I have some experience in changing habits, etc.

The best tip I ever got was from a dietician that I saw over the course of a year or so.

It is to do with paying attention to an early subconscious signal our bodies give us when we are full.
It fascinates me because I love observing people and it always strikes me that slim people seem to listen to this subconscious sign that you are full, whereas people who are overweight generally don't.

People are really not aware that they are doing it until it is pointed out to them either.

I'm sure everyone is aware that it takes around 20 minutes for the full signal to reach our brains so that we become aware of it......problem is, and I don't know about you, but I could eat bloody loads in those 20 minutes before I realised that I was full, and by then I was absolutely stuffed and my stomach would be hurting!!

It comes down to sighing....

If you pay attention when you are eating, you should notice that at some point (& probably much earlier than you would expect) you'll sigh as you look at the food or as you're bringing the food to your mouth (possibly even as you're chewing a mouthful).
It's not usually a big sigh to start with, although I've noticed that it can become bigger as you ignore it.
The more you look for it, the better you become at noticing it too.

Slowing down how quickly you eat will really help too and although I still sometimes ignore it, it really has been one of the major factors in keeping my weight off long term.

I really hope this helps and if you've any other questions about it then just PM me and I'll be glad to help 🙂

Good job keeping on ladies! I'm doing well today. Ate yesterday evening, but I felt like I was hungry, and I kept coming back to feeling it, so had some crackers with cheese and felt better for it. I'm still only starting to distinguish between the urge to eat and hunger, but I figured I actually was hungry, and it says to eat if that's the case, so I did without guilt. Normally I'd have probably waited longer, eventually caved in, and eaten way more than I wanted to, and then felt bad, so I'm happy with that.

@Hurtandupset2 that is really interesting, I'm definitely going to keep an eye out for the sigh!

@Breathmiller I'm about half way through the emotional eating book so far. Not much new yet, but he does tell you to do the havening dvd every day for five days. It's 20 minutes, which is much longer than the app! I did it yesterday and it seemed helpful, whilst also being a bit boring, but I'll stick with it and see if it makes a difference to the eating urges I get when it's wind down time after the kids are in bed. Will keep you posted on what else the book includes. I did the emotional eating hypnosis last night, but totally zoned out in bed to it, so no idea what it said. It does have stereo sounds tho, and separate tracks in each ear at the start, which is quite interesting. Has an awake ending too, so i might try and do it in a morning instead as it's annoying going to bed for sleep and then being woken up again :)

Ugh I did the craving buster on the app today. Imagined biscuits, as they're a good that I don't eat all that offen, but when I do it's like floodgates opening and I'll devour loads. There's not many foods I found gross, but I remembered a really disgusting food experience we had on honeymoon, where we were at the Grand Canyon (TW FOR THE VEGGIES/VEGANS/WEAK OF STOMACH) and had this pulled beef thing and it had some gross bits of tubing or artery or something you wouldn't want to eat from an animal in, and omg I was gagging as I was doing it. I'm almost gagging thinking of it now. I have yet to encounter a biscuit, so we shall see if it is effective, but I definitely don't fancy one at the moment 🤣🤢

I hope everyone else is having a good day.

So the stepper is put of the box i have used it once (last night)
Tonight im going to read the book again
Tomorrow i will start the audio and journal
Im doing it in stages, im not sure why 🤷‍♀️ 😂
I am also too scared to weigh myself but then i feel like i need to so i know the progress i have made (on the day he suggests you do)

@Hurtandupset2 thats really interesting! The book says something about signals but doesnt tell you what the signal is! How are you meant to know? I have gone all these years ignoring my body! Im glad i finally found out!

@misskatamari you will have to let us know when you encounter a biscuit! 😂

mariahLucas well done for doing it. I like what he says about trusting ourselves around food. That has really resonated. That coupled with the fact that there is always enough food. The fact that i now realise that there will be food later too if I'm hungry is really helping.

dragon888 welcome

love51 yes, i hear you on the breakfast thing. I just am not that hungry first thing but have tried to overrule that because "its important to have breakfast". I am comfortably hungry for something later on. And a revelation for me that being a little hungry is not the end of the world! That's new.

hurtandupset2 thank you for your words of wisdom and insight. Especially encouraging to hear that it's worked long term for you.

misskatamari keep us updated on the biscuit front. I am vegan and my issue is crisps. I imagined eating chunks of raw chicken with my crisps and after the first time I did it I had a visceral reaction in the crisps aisle at the supermarket! I felt sick just looking at the crisps. But then I obviously managed to over ride that feeling, probably because I didn't do the practice again , and i was back on the crisp train again over Christmas. But doing the app made me do it again, twice over the last week and i added in as he said, hair off the barber's shop floor and the contents of a spittoon. Good God! The thought of crisps right now make me gag!

I really feel I am getting somewhere with this.i enjoyed every mouthful of my delicious food yesterday. Ate much slower. It was amazing. And today i do feel lighter. I'm also walking every day. Not always far but even just a 15 minute walk to boost my metabolism. It really helps my mood as well, instead of comfort eating I know if I get outside then I will feel much better. Even though its cold and icy it's like a compulsion to be outside and move. Beats the comfort of being a couch potato and eating raw chicken, haircuttings and the contents of a spittoon all day.

Keep going everyone. Loving this thread to keep me motivated.

Oh goodness, the thought of raw chicken hair crisps is almost making me gag @Breathmiller 🤢🤢🤢 getting outside for a walk definitely helps! We need to keep it up now lockdown is happening again, as I normally walk the school run, which keeps my steps up, but lockdown one ended up in days of us getting lazy and having to drag the kids for a walk round the block - not this time! I'm trying to do "dance bursts too, so we each pick a song, put it on and have a boogie, a couple of times a day.

I definitely find I'm enjoying my food more this way, and I feel like this could actually be something that works (fingers and toes crossed). I just know I can't go down the "on a diet" route again. I love food, I want to enjoy it, and not feel guilty for having something "unhealthy" as in the past that would just result in feeling like a failure and reverting to eating loads of crap. I do find it hard when you start something like this tho, that change takes a while and you have to accept that. I find because I'm focusing on doing this plan, I'm more aware of the fact that I ideally want to be thinner and have the niggling "I want to be thin NOW!" thoughts. Need to keep reminding myself that this isn't a diet, it's not a means to an end, I'm just learning how to eat in a way that will make me healthier for life. Yes losing weight will take time, but I need to focus on other things and it will fall into place in time. The alternative is doing nothing, and if I do that I definitely won't be getting any slimmer!!

Any time 🙂.

It really was a game changer for me and I've found that I pay more attention to my body's signals in general now and try to listen to it much more.

misskatamari
Yes! I could have written all of that. I want to stop the diet process. I want to enjoy my food. And stop all the guilty feelings around food.
For years I have noticed that when eating with a group of others (people I would see as naturally slim) they would have a treat and I would be the only one denying myself that treat because i was being 'good' that day. But I would be the biggest out of everyone. And the one battling with food and weight. Of course then I would get annoyed and binge later much more than I would have had if I had enjoyed a treat with my friends or family.

We had small individual Christmas puddings last night. Ended up being 2 between 3 of us so not a huge amount but it was delicious. Each mouthful was so tasty, I could taste the citrus and the nuts in it. It's like he says, each mouthful was like a gourmet meal. And no guilt. And then today..a notch down my belt.

Just been for an ice skate a walk round a local forest trail with the whole household. Its doing us good mentally to all get out together. My 17 year old has had a really tough time lately so it's good to see him out with us.

Yes, I've found the same, but actually my tastes have changed and I don't really enjoy sweet things anymore and when I do have something, a few mouthfuls is generally enough and I'm able to push the plate away unfinished, which was unheard of previously.
I used to feel so guilty leaving food on my plate and would end up eating past being full just to clear it.
I found this especially difficult in restaurants as their portions are often massive. I now get around it by sharing with someone or by ordering starters rather than a main.
@Breathmiller, my weakness is also crisps, so I tend to avoid temptation by not buying them. If I do have them in I try to savour them and eat them slowly. Previously though I could easily eat a 6 multipack in one sitting, but now I realise that it's only the 1st pack I enjoy so rather than saying to myself I can have another pack, I think I'll have a cuppa 1st and if I'm still hungry then I can always have another pack. 99% I don't have another, but I'm not perfect so sometimes I will and tbh, then it's from want rather than because I'm still hungry.

What I do different though is this:

I don't beat myself up and think 'well, I may as well carry on stuffing then'. I accept what I've done and move on. I've stopped sabotaging myself.
I try to enjoy quality of food rather than quantity.
Also, if I want something nice like a takeaway, I'll have it, but I'll adjust my eating a bit the day before and after, rather than overeating every day and still having treats.

I can't* have another pack...

Yes, definitely good for me just to not have them in while I break the habit. I don't necessarily want to never eat crisps again though. Being gf and vegan (and teetotal) means I have enough restrictions.

Crisps are definitely something I can mindlessly binge eat a crazy amount of! I've had a few with my lunch the last few days tho, eaten them slowly and mindfully along with the other things, and it's help enough tho.

Lol I encountered biscuits today! Dh had left the tin out and when the kids were snack mithering yet again this afternoon they spotted it. Day one of homeschool and by that point I was just like "eat whatever the hell you want, just go away for five minutes" 😂 I actually had a shiver of revulsion when looking at them! Definitely didn't have an urge to eat them :) I don't really want to do the repulsion activity on many foods, as I just want to get to a point where I can enjoy anything if I fancy it, in moderation, but I definitely found it interesting to try, and it seems like it would be helpful if I wanted to use it for more things.

@Hurtandupset2 that's a really good point about restaurants, their portions are often huge now aren't they. Ordering starters is a great plan.

@Breathmiller well done on the belt buckle! I must feel great to see this starting to work. I'll be over the moon when I get the first inkling that this is having an effect. I feel more in control, but looking forward to being a few weeks in and hopefully the way of eating will feel more normal.

Absolutely shattered today after home schooling and period due, but I don't have the stressed binge urge I often have at this time of night, slight progress perhaps. I'm going to have a bath and a herbal tea tonight and try and relax I think :) Hope everyone's had a good day

My biggest changes, which I really believe has meant I've been able to keep the weight off, is that my attitude to food has changed and that food isn't all I think about any more.

I still enjoy my food and if I want to eat a takeaway or a pack of crisps, I will, but I just have a smaller portion and take my time to savour it; I'm also eating in moderation generally.

The biggest long term change is that I have smaller portions in general (I use a smaller plate so it still looks full) and always eat my veggies and protein first. I also try not to snack between meals.

Yes small plates are a great thing. We bought small plates a few years ago and it really helped with portion sizes. We had the old big plates out for Christmas Day and I couldn't believe how much food fitted on them. Fine for one day but these sized portions were ridiculous for everyday dinner. Mind you, it wasn't such an issue when I was younger, but now I'm 50 and peri i definitely can't sustain these portion sizes anymore.

misskatamari i love the dance burst idea. I'm going to nick that. My 9 year old son will too i think.

This thread is proving a great support. I’m also finished with diets. I’ve lost weight before but now I’m getting older, and maybe a bit wiser, I accept they don’t work in the long term.
I’ve noticed I’ve been snacking far less this week and drinking water or tea first to see if that helps stop the feeling of wanting something. It’s working so far and I’m also losing the temptation to step on the scales every day, I’ll wait until Sunday before I do that.
I like crisps too, but will try the method above! Have a good weekend all!

That's great mariahLucas
It definitely is a long term thing. Which i really like. It's not a manic rush to lose weight and reach a goal. Its a lifelong change to my attitude to food and my body. It's almost starting to feel that weight loss is just an extra bonus to the whole process.

I'm glad everyone's doing well. I like the small plate idea! I think as a society we have definitely all gotten used to very big portions, especially when eating out etc. It's become normal to eat more, when actually we probably need less generally as were more sedentary than in the past. I hope the dance break helps @Breathmiller We've got a disco light thing from Amazon, so the kids decided ours would be a disco today. I'm due on, tired and sore, but joined in and ended up having a really good boogie and a singalong to some tunes. Definitely feel better for it! (I am currently lying on the sofa watching teen Titans with the kids, so the energy burst hasn't continued, but hey, better than nothing! )

I think I definitely need to stick to the app hypnosis at night, not the emotional eating cd one, as last night it woke me up after it and then I couldn't sleep for ages! How are people finding the app? I like that it has the exercise things daily, but I don't like how rushed they are. I don't know if that's the point but he talks so fast on some of them that I find it hard to mentally keep up, and find it quite stressful. I think I'll try doing then again myself, at my own pace, and see how that feels

@misskatamari

I just had to come on and tell you how amazing your dance burst is! Everyone else is eating pizza in front of the telly but I wasn't hungry so I waited.

In the kitchen waiting on mine cooking, its an open plan space so couldn't put music on.
But i just ran and got my headphones and put a song on from when i was about 12 and danced myself silly! Soooo exhilarating!

I am going to add one dance burst song a day to my daily practice. It's fab!!!

Awww that's ace to hear @Breathmiller! I'm so glad you enjoyed it! We always love a boogie but I realised I should make it an actual "thing" I make sure to do, when reading Better In 5: Your Daily Plan to Feel Great for Life www.amazon.co.uk/dp/0241397804/ref=cmswrcpapifabcj3l-Fb1ZBTN0G feel better in five it's such a simple quick thing to incorporate but really helps you feel happier. Great exercise for rainy days when I can't drag the kids out too!

That's a great book. I downloaded it and read a lot of it when I couldn't sleep last night.

I'm going to have a look at which 3 health snack appeal. I definitely like the dance one. And I already do yoga, meditation and getting out in nature every day. But I'd like to bring in sone more. I like the idea of the fruit smoothies. I have a decent juicer but tend not to use it in the winter as much . But i have always meant to buy a decent nutribullet. I have some money leftover from my birthday and Christmas so I might trewt myself. I love a smoothie but I'm sometimes put off because i just have a cheap blender and it doesn't work very well anymore.

I especially liked his idea of hooking on healthy habits to habits you already do. I am a yoga teacher and I am alwayd advising people to do switching on the kettle yoga. If they are a tea drinker then do a few postures or stretches or breathing techniques every time they are waiting on the kettle boiling

It's brilliant isn't it @Breathmiller! I'm still trying to decide which habits I want to include, there are so many that I think will be beneficial! I was reading the book then have gotten side tracked by McKenna, so I need to finish it and make a plan. I definitely want to include some more yoga type things. I do Pilates once a week (sometimes 2, it's an online class), and try and do stretching every day (physio ones as I've been having some issues the last couple of years which I'm working on). I like the quick five minutes of hiit as well, as I keep meaning to start "proper" exercise (I like 30 day shred as it's only 20 mins, but a good workout), but I end up doing it once then not again for ages, and feeling bad about it. I think if I can do at least one five minute dance and a five minute mini hiit thing, but do it every day, it will have a big effect. Need to do the "cup of tea" one with dh as well (Altho he detests hot drinks so I'll have the tea and he can have some water 😄). He's back at work after the holidays now, on deadline, so super busy, and we end up not talking properly for days sometimes. It's really made me think about how important little, simple changes,that you do consistently, can be 🤞🏻

Do you have any tips for some good kettle boiling yoga poses?

I've gotten a bit further through the emotional eating book. Seems like the last part is more exercises about dealing with difficult emotions, and I've done the havening dvd a couple of times now. Gosh it's boooring, 20 minutes feels like an age, BUT if it works I will do it. I've definitely had less of an urge to eat at my usual "stress trigger" times, and have been eating much more mindfully, and selectively. We had some Christmas biscuits left the other day and in the past I would have just eaten loads, even tho I don't really like them, but last night I just didn't even consider it, as I know I find them disappointing and rubbish when I do eat them. Plus biscuit revulsion lol 😂 Due my period today, so we shall see how the usual "eat all the sweet things" goes! Hoping to get for a nice brisk walk shortly!

Happy weekend everyone!

Do you have any tips for some good kettle boiling yoga poses?

Yes. A couple of really good simple ones to start with. Tadasana- or mountain posture. Basically standing in a good structurally sound way. There are lots of tutorials online. Its amazing how we stand in habitually bad ways.

Feel your connection with your feet and the earth. Draw up from the earth and breathe.

Downward dog against the worktop. Put your hands on the worktop edge. Walk back until you are at right angles and stretch out. Sending your tailbone away from the worktop. Pressing into the earth again with your feet. You can sink down a little into the shoulders if it feels good and you are tight there. Or if you are a bit more prone to hypermobility in the shoulders then stay at right angles and work on strengthening while lengthening.

I also usually add in a dancer pose if you know that one. You can do it in a slightly different way by holding on to the worktop and leaning forward nore than you would standing. It helps with balance and a great sense of opening the front of the body. It always makes me really BE in my body. There's a thing called pandiculation. Stretching out almost like a comedy yawn stetch. Animals do it when they wake up. They streeeetch out and really waken the body up.
I'm not a huge fan of the word stretch in yoga in the way its often thought of as we need to be strong as well as flexible but that stretch is different. Its like wakening up every cell in the body and can help us to feel less sluggish.

Just did a lovely joint meditation and yoga practice with my 9 year old boy. Just over 10 minutes for him but what he was saying in the book about adding things together. So i got my meditation and yoga practice but some of it was connection with my son. I like the idea of layering things together.
We have been using the fact of lockdown to connect together by all going for a walk together. No mean feat with a teenager in the mix. But it means layering....we get exercise by walking, we get to be in nature (we live very rurally on a farm) and we get connection.

I'm going to do my dance later on. Might do it together sometimes with someone else in the house or on my own.

I am on another thread for being alcohol free in life permanently and we all talked about how important it is to have a toolbox full of tools that help in life. This book is going to be great for adding things in.