06/10/2025
If you are thinking about losing some Weight or shedding Body Fat over the winter months, the key is to look for evolution not revolution.
There are many small, positive habits that you can implement without tearing up your current routine.
One of the first things is to think about your hyper palatable foods, the foods that ‘once you pop you can’t stop’.
These could be biscuits, sweets, crisps, ice cream, cakes; small fruits such as strawberries and grapes, or even picky savoury options such as sausage rolls and scotch eggs.
None of these foods are bad, in moderation, but if you find they lead you to excess then it is a good thing to be aware of.
The first step is to know what they are and, if you can, don’t buy them. Alternatively, keep them out of sight or place them behind an effort barrier.
An effort barrier is an obstacle that you have to overcome in order to access these foods.
This could be putting them away in a cupboard on a top shelf. It could be putting them back in a container in the fridge so that they are not effortlessly accessible.
A client this morning said that her hyper palatable food is grapes. She said they are always “there” and she will pick at them all day until they are gone.
We agreed that she could put them in the fridge behind something big like potatoes.
If she then wants a grape, she has to open the fridge, move the potatoes and take a grape (or a few).
We are not throwing them in the bin, but we are making sure that they are just not on the side and allowing her to unconsciously overeat.
Have a think about your hyper palatable foods and think about how you can moderate your intake.
