I often have clients ask me to give them tips for weight management.  

I believe more than likely they have come across these tips before.

So let me call them REFRESHING REMINDERS

I encourage you to read PART I before you go any further, but its ok if you don’t.

I also want to mention that, not only with myself, but also with client feedback, small changes lead to big results.  So at any moment in time, you mindset accepts your “small” sacrifice, and this keeps your ideal result “real”.

So here they are:

Don’t eat out of boredom.

If you are bored, find something else to do.  Especially if you tend to over eat.

Some ideas: music, read a book, gardening, birding, cooking, cleaning clutter, volunteering, making candles and I’m sure you can add to this list.

Get rid of the scale.

Your goal is not a number, your goal is to make changes in your lifestyle behaviours that support your ideal body weight and to love yourself.

Enjoy everything that you eat. 

Yum yum, this is a mindset change. And a friendly one too.

Love your food.  Just so you know, so many cultures have such delicious foods and yet are not obese.  Let’s assume portion sizes are small and that they include lots of fruits and vegetables.

Prepare your meals, but this needs to be planned for too.

You are in control here. So train yourself into eating some new healthy foods and not over eating.  Lets be honest, you may desire to achieve some beneficial results by consciously reducing high sugars, high fats, and high salts.  Remember small changes are important.

So mindfully prepare your meal, make it delicious, enjoy the taste and fewer calories (because you were mindful).

Don’t eat what you don’t like.

You have foods you eat mindlessly, get rid of them.

You have foods you love, modify them if necessary and keep enjoying them.

And the things that are habit like bread, well you can stop that now.  Remember make a change for a change.

Eat the right foods.

High nutrient foods, and I will add low calorie although I prefer not to look at calories, but you might. So you decide.  The main take away here is to eat nutritious food.  Include high fibre, fruits and vegetables, beans and legumes, whole grains, and lean protein.  These help maintain your weight.

So I hope this was simple and yet helpful enough for you.

Just incase you need to refresh on Part I

Its conveniently below for you.

Thanks, good luck

Amanda Dounis

Part I

How and where you eat is important.  

Are you the type of person who sits to enjoy their coffee, but gobbles down the meal?

Well I won’t be the first to tell you to treat it like a social experience (even if eating alone).  Some people use their nice plates, and even place a vase infant of them with flowers.  This suits some, and not others.  But you see my point? Make time for that meal, however you choose it to be kind and valuable to you.  

Drink water.

It is recommended that you drink some water to give your body what it needs (especially when you confuse hunger and thirst).  Not convinced? Do it anyway.  Remember what I said about small changes.  Doing water.

Create a movement routine for yourself. 

You don’t need to go to a gym, or jog outdoors.  Do what suits you.  I recently had a question about what to do when you have little ones to look after and due to unfortunate circumstances, your fitness routine gets thrown out.  It happens, so when it does, let it be an opportunity to train your brain for such unexpected circumstances.  Rather than being annoyed, welcome the surprise and either have the day off, or change your routine to fit in some exercise whilst at home.  It’s something you need to get use to.  Don’t be that person who is not flexible.

Portion control.

There is no escape from this tip.  If you wish to weigh less, then I suggest you eat less.  A small mindset change to consider is… use a smaller plate, physically plan what you will put on your plate, and be totally in charge of this.  Remember a small change, leads to a win.

Focus on your food.

This pretty much means: be mindful.  Yes mindfulness has great benefits and if you don’t know much about mindfulness I encourage you to do some research.  Its quite a health benefit.  You know those times where you are not aware of what you just ate or how much ?  Well you ate without being mindful.  If it’s a technique that you can use to help you with weight control, then why not do it.


What ever you have decided to put in your mouth, you should enjoy.  You decided to eat it so enjoy it.  Its not the ideal mindset to put something in your mouth and have an internal fight about it.  So change that mindset.  Eat without guilt.

Mindset and weight go hand in hand.  I’ve just shared some handy tips on being aware of what you eat, being accepting of what you have decided to eat, a new way of eating, getting some movement in your day (yes walking is acceptable as are stairs), and drink water.  

This advice I have given you leads to towards a better mindset and a healthier body.  Be kind to yourself.  

Hope you enjoyed my easy read….or as I called it earlier, a refresher.

Amanda Dounis

Specialising in weight release at The Positive Thinking Clinic using Counselling, Hypnotherapy, and Licensed weight loss programs.