11 Jul

Fight Against the Duvet Day

posted by Heather Campbell

Do you ever have one of those days when you just want to curl up on the sofa in your pyjamas and not move for the whole day?  I'm sure I'm not the only one.  I wrote a blog a few weeks ago about boosting motivation and I thought it might help to know that I too am not always bursting with energy and motivation.  So, yesterday I was having one of those days when the last place I wanted to be was the gym.  However, I also didn't want to keep feeling the way I was feeling and my rational human brain managed to convince my impulsive chimp brain to just go for a wee while (I advise you to read The Chimp Paradox by Professor Steve Peters if you think I've lost the plot here!).

I can honestly say the change in my mood was so dramatic that it amazed me.  I felt 100% better than I had done before going, in fact I felt so good that I stayed for double the time I normally do.  If there was a way to bottle that feeling I had as I was leaving the gym I would be a millionaire.  But for now I'll settle for tuning into that feeling to drive me towards the gym again next time I'm having a wobble.

So the moral of the story is that there is no stronger (legal) mood booster than some exercise and going against your chimp (there he is again) and doing what you know as a sensible human being actually works for you may involve a short burst of discomfort but is well worth it in the long run.

NB I refer to the gym here as that's where I happened to go this time, but exercise doesn't need to be done at a gym.  Do whatever you enjoy.  I didn't actually join a gym until I had already lost the weight I wanted.

To find out more visit or get the book ‘Keep It Off:  The Key to Lasting Weight Loss’ on Amazon.

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27 Jun

Top Tips for Long Term Weight Loss

posted by Heather Campbell

There are hundreds of tips I could share to help you to lose weight, many of which I'm sure you will have heard before.  Different things work for different people so it's good to have a whole toolbox of techniques to dip into but people often ask me what my top 5 tips are that are the key to maintaining weight loss, so here they are;

  1.  Eat mindfully - this involves only every eating when sitting down and really focussing on tasting and enjoying the food you are eating, taking more time over each bite.
  2. Look at a photo of yourself when you were slimmer - DO NOT look at the 'fat' photo!  Whatever you focus on is where you go towards so focus on where you'd like to be, not on what you want to get away from.  If you have never been your ideal or 'happy' weight then take a moment to visualise your ideal weight, what would you be wearing, where would you be, what would you be doing and most important of all, how would you be feeling?  Look at this photo or visualisation regularly to keep you focussed on where you are going.
  3. Reward yourself - Let go of these punishing, critical beliefs and focus on what you have achieved or done well instead.  Start a reward jar and pop 50p or even 20p in it every time you take the stairs, go for a walk, resist a craving, etc and plan what you are going to treat yourself to when you reach a certain target.  This could be a nice candle or getting your nails done or even a quiet hour with a good book.  Remember though, rewards shouldn't be food or drink.
  4. Speaking of targets, set a small target of 5lbs only to focus on - Even if your overall goal is to lose much more than 5lbs, keeping focussed on only losing 5lbs at a time keeps us accountable and connected to our target rather than feeling overwhelmed and put off by thinking of the 2/5/10 stone you want to lose.  There is no time limit to losing this 5lbs, slow and steady is the aim, but reward yourself once you've reached it and then move on to your next 5lb target and repeat the process, taking encouragement and confidence each time that you are moving closer to your goal, one small, achievable step at a time
  5. Get back on track instantly - when you experience a hiccup and eat more than you planned to, get right back on track instantly.  Don't wait until Monday, or even the next day.  Choose not to step into that downward spiral.  You've eaten more than you wanted to, so what?  You'll find that people who maintain their 'happy' weight consistently spend less time beating themselves up over what they've eaten so remember; EAT > ENJOY > MOVE ON!

Try each of these tips and you will soon start to notice the weight disappearing.

For other helpful ways to lose weight long term and to keep up to date with Keep It Off, sign up to my free newsletter today.  Simply email me today at

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20 Jun

What's kindness got to do with losing weight?

posted by Heather Campbell

I recently read a heart-warming book by David Hamilton, called "I Heart Me".  In it he emphasises the importance of learning to love yourself which is an alien concept to a lot of us.  Part of my 6 week course involves looking at ways to be kind to yourself as the Keep It Off weight loss plan is all about self-compassion and kindness which is much more effective than the usual basis of deprivation, shaming and punishment behind most diets.  We are usually quite good at being kind and loving towards others but when I ask people how they can be kind to themselves I am met with blank faces.   Have you ever considered how important it is to be kind to yourself?  

Most diets make us think of restriction and deprivation that puts us into a punitive mind-set.  However, this is not conducive to lasting change.  If you’ve got children, or worked with them you might have realised that they respond much better to rewards rather than punishment and we are no different.  So rather than berating yourself if you have gone off track, try thinking instead of what you have managed to achieve today.  How can you reward yourself for these positive changes?  It doesn’t have to be a huge reward, but remember to choose something other than food or drink!  What about getting your nails done, or giving yourself permission to curl up with a good book for an hour?  

If the concept of 'loving yourself' is a long way off at present, why not start with a little kindness towards yourself?  Surely everyone deserves at least that? Share your ideas of how you practised self-kindness here to inspire others...

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13 Jun

Sustainable Weight Loss is Possible

posted by Heather Campbell
I have seen both first hand and through my work what an impact being overweight can have on energy, motivation, self-esteem, not to mention our physical health.  It can be the root of endless frustration towards ourselves when we fail to lose weight or keep it off for any length of time.  The yo-yo dieting can feel like a never ending cycle with no positive outcome at the end of it. 

I was stuck too until I tried a different way of losing weight.  That’s why I feel passionately about helping others to get out of this rut.  Going on an endless round of diets can be frustrating and disheartening.  By using Cognitive Behavioural Therapy (CBT) you will find that it is possible to lose weight and more importantly keep it off because you will tackle the underlying reasons for your weight gain rather than just dealing with the superficial symptoms. 

There is such a lot of choice out there when it comes to losing weight that it might all be a bit overwhelming or confusing or maybe you are frustrated that you have lost some weight in the past but have been unable to keep it off.   Here are some reasons why I believe that using CBT to lose weight is a good choice;
There are no special foods or recipes to follow; you can eat what you choose
There are no group shaming exercises, instead it is based on compassion and positivity
Take it at your own pace.  Each technique is small and manageable, nothing overwhelming
There is no complicated calorie counting or points system to work out.  Each technique not only helps you to lose weight but can also be applied to deal with many other issues we all face such as fear of public speaking, general anxiety or feelings of depression and as an all-round boost to your sense of well-being.  
Finally I have lost weight this way myself so I know it works.  There aren’t many other diets that can claim weight loss has been maintained 7 years later.

So go on, what have you got to lose?  

To find out more visit 

or get the book ‘Keep It Off:  The Key to Lasting Weight Loss’ on Amazon

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