Why is it so ridiculously hard to lose a stone in weight? Part 2 of 3

Why is it so ridiculously hard to lose one stone permanently? Part 2

Because you’ve been ignoring what your body’s been telling you

Here’s the second of three articles on why for so many of us it is so hard to lose weight.

Do you ever feel bewildered by your body’s apparent refusal to release the weight you so badly want to shift?

You’ve followed the rules of a diet that seems to work for other people,
Or exercised until you’re blue (or red) in the face,
And still the weight refuses to stay off.

Well, consider how much you’ve been listening to your body as you’ve tried to shift those pounds.

  • Have you noticed when you’re hungry?
  • Have you thought what to eat for breakfast on the basis of how many hours it will be before lunch?


Then let me introduce you to your greatest friend and advisor for your weight loss journey: your gut.
More specifically, the connections between your gut and your brain.

It’s at the level of engaging your mind and your gut when you sit down to your lunch that things need to change.

When you learn to tune into your gut when you are eating and whenever you think of eating, you’ll have a reliable guide to when to eat, and how much to eat. Appetite Retraining shows you how to do this.  So that you can forget dieting and reach the weight you’re comfortable with and stay there easily. Appetite Retraining gives you freedom around food, forever.

The Steps:

  1. Understand why you gained the extra stone in the first place

We gain weight when we eat more than our body needs. Our bodies have an amazing system for telling us how much we need. The underlying mechanisms are phenomenally complex, but they provide us with the simple hunger and fullness signals we’ve had since we were born.

  • Hunger signals mean we’ve used up the energy from the last meal
  • Feelings of fullness tell us when we’ve had enough

If we eat when we not hungry, or eat beyond the point of feeling just full, our body stores this unnecessary food as fat. When we keep doing this, our weight climbs.

  1. Get to know your gut

You can learn to tune in to these hunger and fullness signals using the Appetite Pendulum.

The Appetite Pendulum is a unique 11-point scale from -5 (minus 5) “extremely hungry” to +5 (plus 5) “uncomfortably full”.

There are many weight loss books that give you a nought to ten scale where 0 is ‘extremely hungry’ and 10 is ‘extremely full’. But those aren’t easy to use. When I set out to work out how to lose my own excess stone and a half, I tried using a 0-10 scale from a bestselling diet book. But the scale made no intuitive sense. I’m pretty sure it was a scale invented by someone who’d never actually tried to lose weight using it.

As I worked on tuning in to my own hunger and fullness signals it became clear to me that the sensations work like a pendulum. There are two extreme ends of the scale, and both feel pretty intense. So I illustrate the natural signals as following a pendulum, the Appetite Pendulum.

  1. Start tuning in

Start noticing where you are on the Appetite Pendulum when you are eating, or when you think of eating something.

Check what number you are on the Pendulum. You’ll soon get the hang of gauging your Appetite Pendulum number- your level of hunger or fullness.

  1. Simple rules to guide your eating

Use the simple -3 and +3 rules to guide your eating:

Wait to start eating until you are -3 (see how to do this here)
Stop eating your meal when you get to +3 (see how to do this here)

As you discover what size meal gets you to the point of being just full (+3), you can adjust the size and timing of snacks to fit your lifestyle so that by each mealtime you are definitely hungry (-3).

If you are likely to forget to tune in to your gut when you think of eating, print off the Appetite Pendulum and stick it to your fridge door, bread bin, biscuit tin or larder.  If you’d like a free credit card-sized Appetite Pendulum to carry in your purse or wallet, drop us an email at info@theappetitedoctor.co.uk and we’ll send you one by post.

Your first step

Right now you can start learning to listen to your gut. Look at the Appetite Pendulum and notice which number’s description best describes how you feel right now.

If you think the Appetite Pendulum would help others, please share this article on social media using the links on our home page

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