Coach Jude @ Rangitoto

Today we're looking into Noom for weight loss. See rangitoto.co.uk/kickstart for my free, comprehensive guide to kickstarting your weight loss, if you want more general help.  There has been quite a bit of noise about the Noom diet program and lots of very positive results. It makes a big point about how its success is due to the fact that it focuses on the psychology of weight loss. This intrigued me, as my own view is that the only way that you will succeed with permanently losing your weight is to focus on changing your mind, rather than your body. Today we’ll look at how Noom works, what you can get out of it and how it could work for you in your weight loss journey. Find out how I got on with Noom (in the UK) and, more importantly, if I would recommend this for you to invest your money in. Stay tuned to find out the good, the bad and the ugly! (You can watch this episode on YouTube here). ------ I mention Judith Beck's book "The Beck Diet Solution: Train Your Brain to Think Like a Thin Person". You can see details on Amazon here:   #Noom #weightloss

I’m putting my scientist hat on today, to talk about the two Omegas. See rangitoto.co.uk/kickstart for my free, comprehensive guide on kickstarting your weight loss, for more general information and tips.   Today we're looking at Omega 3 and Omega 6. What they are, why they are important and how they may have an impact on your ability to attain and maintain a healthy weight.  I’ll also explore an intriguing idea that obesity is a symptom caused by a deficiency in Omega 3 in the diet. Sounds far fetched? Keep watching to get the lowdown, so you can make up your own mind.   (You can watch this episode on YouTube here) ------   I mention the book "Why we eat (too much) by Dr. Andrew Jenkinson. You can see more on Amazon here.   Some of the references to scientific research can be found here:-  https://www.healthline.com/nutrition/omega-3-6-9-overview#omega-6 https://pubmed.ncbi.nlm.nih.gov/12442909/ https://www.healthline.com/nutrition/optimize-omega-6-omega-3-ratio#TOC_TITLE_HDR_4 https://www.herts.ac.uk/oregin/files/Rapeseed-oil-quality-health-review_26-4-19.pdf https://www.nutrition.org.uk/attachments/043_Oils%20and%20fats%20in%20the%20diet.pdf https://www.healthline.com/nutrition/3-types-of-omega-3#TOC_TITLE_HDR_1 https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/ https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/ https://www.healthline.com/nutrition/algae-oil#_noHeaderPrefixedContent  #omega3 #omega6 #weightloss

We're finally letting those habits go! See rangitoto.co.uk/kickstart for my free, comprehensive guide to kickstarting your weight loss, for more general help and advice.   This is part 4 (and the final part) of my series on letting go of unhelpful habits that may be hampering your weight loss. In today’s episode I’m going to talk about moving into maintenance mode; what that looks like and how to recognise that your’e in it. As well as spotting when your action plans may need the odd tweak.  I’m also going to talk about what it feels like to be in the final stage, which I call ‘It’s all over baby!’ How exhilarating and joyous this phase is, and what it does for your confidence.     Stay tuned to ensure that you don’t miss out on that sweet feeling of success. (You can watch this Episode on YouTube here.)

Now we start to let go of the unhelpful habit. See rangitoto.co.uk/kickstart for my free, comprehensive guide to kickstarting your weight loss, if you need more general help.  This is part 3 of my series on letting go of unhelpful habits that may be hampering your weight loss. In today’s episode I’m going to talk about actually getting started and putting your plans into action. I’ll talk about what to expect - not just during the first few days, when often your motivation can be quite high, but also how to keep going when you’ve have a bad day, or you’re challenged in some way and it all starts to get a bit overwhelming. So that you not only start strong, but you finish strong as well.  We'll look at how to stay motivated and how to wrangle incentives to help you succeed. (You can watch this episode on YouTube here)

How planning is vital for success. For more general help see rangitoto.co.uk/kickstart for my free, comprehensive guide to kickstarting your weight loss.  This is part 2 of my series on letting go of unhelpful habits that may be hampering your weight loss.  In today’s episode I’m going to talk about developing plans to supercharge your efforts once you’ve decided to give up one of those unhelpful habits.  It would be nice if once we made a decision, we just let go of a habit with no drama, effort or any difficulty. Unfortunately that isn’t the reality that we face. However, being prepared for what to expect and knowing what actions you can take, will have you motoring down the highway all the way to success. (You can watch this episode on YouTube here). ------ I have made available an audio file to help you as you work through your feelings when you confront your cravings. It's free here 

First of several episodes on letting go of unhelpful habits. For more general help with weight loss go to rangitoto.co.uk/kickstart for my free, comprehensive guide to kickstarting your weight loss. Reflecting on the episode I did last week on letting go of an unhelpful habit, I realised that the process is quite complicated, particularly if a habit is well and truly embedded in your life. Often in the past my approach has been: I would make the decision to quit x or give up y, then I would dive straight in and take action.   Typically it wouldn’t take very long for things to go pear-shaped. I would fall flat on my face, curse and swear, blame myself for being hopeless and then give up altogether.  Wouldn’t you like a better approach, one that was much more likely to bring you success? In this episode I outline my 6-step plan to help you let go of any unhelpful habit that may be getting in the way of you attaining, or maintaining a healthy weight.  As well as the outline of the 6 phases, I cover Phase 2 is some detail. I'll cover the other phases in the next few episodes. (You can watch this Episode on YouTube here)

Let's start thinking about how to kick unhelpful habits. For more help, see rangitoto.co.uk/kickstart for my free, comprehensive guide to kickstarting your weight loss.  In a previous episode I talked about the benefits of letting go of something that you enjoy, particularly if it’s preventing you from achieving your goals, or having a negative impact on your health or happiness.  What I didn’t discuss was how you go about this. Now, I’ll be honest - this isn’t an exact science and I don’t pretend to have all the answers. But from my own experience, I do know it’s possible to do. And sometimes all we need to achieve our goals is for us to realise that it CAN be done. That opens the door to starting to believe that maybe YOU can do it too. I hope this opens a door for you.  Sit back and let me show how my experience with alcohol could help you start to work on your unhelpful habits, whether that’s food, drink, or something else. (You can watch this episode on YouTube here).

Quantity or quality of food: which is more important for weight loss? If you need more help see rangitoto.co.uk/kickstart for my free, comprehensive guide to kickstarting your weight loss.  Reflecting on my weight loss at the end of the first week of the fibre challenge has got me pondering on one of those really knotty questions. Essentially, what’s more important: what you eat or how much you eat?  I’m going to share my opinion on the matter, which is based on my own experiences and observations as I finally won the battle maintaining my own weight. As well as my general observations on other people’s experience and the current levels of obesity.  Now, science - not not just popular media - is pretty polarised on this topic, which can leave us all feeling pretty bewildered about the best way forwards. One thing is clear to me, if I’d known twenty years ago what I know now, things would have been SO much easier.   Want to get the low-down on how to maximise your weight loss with the least amount of effort? Then stay tuned.   (You can watch this episode on YouTube here). -------  I mention The Obesity Code by Dr. Jason Fung. You can see more details on Amazon here

How the stories we tell ourselves influence weight loss. If you need more help, check out my free, comprehensive guide to kickstarting your weight loss at rangitoto.co.uk/kickstart A few episodes ago I talked about the issues that can be caused by denying your choices and how it is often a way of denying your responsibility. I want to revisit this today and share with you how denying responsibility has shaped my past and continues to shape my future.  The thing is, often we don’t recognise that we’re doing this and we create elaborate scenarios and explanations to justify, or interpret our perception of reality. We tell ourselves stories.  Now if you’re thinking what the heck is Coach Jude talking about, sit back, get comfy and let me tell you a story.  (You can watch this episode on YouTube here). (By the way, 11 stone is 154 lb, or 70 Kg)

Leptin resistance can really mess with your weight loss. If you want more help, check out my free, comprehensive guide to kickstarting your weight loss at rangitoto.co.uk/kickstart  One of the big questions I’m always asking myself is: why do I eat the things that I do? What drives my eating behaviour? And from what I’ve found out, it’s complicated.  The popular media tries to imply that this is fully under our conscious control. Which is not just a gross oversimplification, but frankly insulting.  Thankfully, this view is not shared by the majority of obesity researchers. To say that we can control our eating is like saying that we can control our breathing. Yes we can hold our breath for a while, but eventually our body will take over and make us breathe. It’s the same with eating. So today I'm going to talk about the role the hormone leptin plays in influencing both your eating habits and your weight.  You'll  learn how you can influence both your leptin response and your weight.

How fibre can help your weight loss journey. If you need more help, check out my free, comprehensive guide to kickstarting your weight loss at rangitoto.co.uk/kickstart Now I promised in my first episode that one of the things that I wouldn’t discuss was what to eat. Today I’m breaking that promise, because I want to talk about fibre and the role fibre has to play in assisting in your weight loss regime. The main reason being that this has become a recent focus for my own journey. And to be honest, I’ve found it reasonably challenging. So I wanted to share my experiences with you, with the aim of you making your journey at little bit easier. You can watch this episode on YouTube here. ------ I mention the book "How not to diet" by Michael Greger. You can see details on Amazon here.

Today I'm going to discuss how denying your choices can really frustrate your weight loss journey. If you need more help, check out my free, comprehensive guide to kickstarting your weight loss at rangitoto.co.uk/kickstart A few episodes ago I talked about how it was important, when considering a choice, that you ensure that you look at the whole choice. (Episode 7: The whole choice). Today I'm going to be discussing a variation of this, where you deny your choices and how this can really frustrate your weight loss journey.    Recognising that I did have choices - and that I was actually driving my bus, rather than just being a passenger, was a real game-changer for me. Once I got this I found maintaining my weight became so much easier. Intrigued? Stay tuned for a real eye opener on how to stop denying your choices and how this can really help your weight loss.   You can watch this episode on YouTube here. ------ I mention Gillian Riley. She has produced a number of excellent books, including her latest: "Eating less: Say goodbye to overeating", which you can see on Amazon here.

Today we uncover the secret power of journalling (writing things down!). For more help, see my free, comprehensive guide at rangitoto.co.uk/kickstart  How on earth will writing things down help me when I am trying to stop over eating? The two seem totally unrelated. But here’s the secret folks -  understanding WHY you’re over eating, that’s the crux of the matter and that’s where journalling can really help you gain some fantastics insights. Let’s delve into it. You can watch this episode on YouTube here. ------ I mention Judith Beck's book "The Beck Diet Solution: Train your brain to think like a thin person". You can see more details here. I also mention the website Positive Psychology, which you can see here.

In today’s episode I’m going to be asking a really important question: Do you want to change? For more help, see my free, comprehensive guide to kickstarting your weight loss at rangitoto.co.uk/kickstart It is really important to get clarity about what you WANT to change, as well as what you NEED to change. Which might be completely different. This is where a lot of people can go astray. Without this clarity, you are unlikely to get the results that you deserve.   So sit tight for an eye-opening Coach Jude's Brief on figuring out how to change. see this episode on YouTube here.

Want to know how insulin affects weight loss? This is the episode for you! Check out my free, comprehensive guide to kickstarting your weight loss at rangitoto.co.uk/kickstart Everyone's heard of insulin, but do you know how it affects weight loss, or maintaining a healthy weight? Does everyone's insulin response work the same way? And how can an understanding of the basics of insulin help you in attaining and maintaining a healthy weight?  Watch this episode to find out now!   ------ I mention the Zoe service and you can find details at joinzoe.com

Let's look at how considering the whole choice is important to your weight loss success. If you need more help, check out my free, comprehensive guide to kickstarting your weight loss at rangitoto.co.uk/kickstart In today’s episode I am going to be talking about choices - how we handle them and how they really influence how successful we are at achieving our goals.  This is important because when we are making a choice, we rarely consider the whole choice and the options available to us. We tend to focus on the immediate benefits and ignore that little voice in our head that tells us we will regret our decision in the morning. Want to have fewer regrets? Stay tuned to learn how to make better decisions - your new superpower! (You can view this episode on YouTube here)

Let me tell you about the big fat lie: that food makes you happy!  If you need help getting started on your journey to  attaining & maintaining a healthy weight, check out my free, comprehensive guide to kickstarting your weight loss at rangitoto.co.uk/kickstart In today’s episode I am going to be talking about the difference between happiness and pleasure. Now you might be thinking: “what’s this got to do with the price of fish?” Or more importantly, how will this help you attain and maintain a healthy weight? Well, friends, this has the potential to completely transform your relationship with food. You can watch this episode on YouTube here. ------ I mention the book "The Pleasure Trap" by Douglas J. Lisle & Alan Goldhamer. You can see more details on Amazon here 

Let me show you some strategies for a sustainable healthy eating plan for permanent weight loss. For more help, see my free, comprehensive guide to kickstarting your weight loss at rangitoto.co.uk/kickstart. Building a healthy, sustainable eating plan that works for you - and one you choose to follow - is at the cornerstone of any successful weight loss strategy. But from my work with various clients, folk seem to struggle with exactly how to go about doing this. The step that most people ignore is getting really clear on what they are doing now and what behaviours are taking them away from the goals; and also what behaviours are moving them towards their goals. Once you have a clear picture of this, you can identify what it is you need to change. Without this clarity you might end up changing something that you can actually hang on to, or hanging on to something that really isn’t serving you. Join me as we go through some techniques and strategies to help you develop a sustainable healthy eating plan that fits you and your lifestyle. (You can watch this episode on YouTube) ------ In the episode, I mention a free guide I am making available to you (totally free, of course!) that will help you identify your areas of overeating and help being tackling them. You can see the guide here.

This episode introduces some techniques to maximise your willpower, vital to attaining and maintaining a healthy weight. For more help, see my free, comprehensive guide to kickstarting your weight loss at rangitoto.co.uk/kickstart. Typically when people find out that I have lost over a 100lbs they usually comment that I must have lots of willpower or discipline. There is an underlying assumption that to change your life, you must have to constantly battle with yourself to prevent yourself from doing what you want to do.  Now, if I innately had lots of willpower, where the heck was it for the 25 years when I was morbidly obese, or where did it magically suddenly appear from?  The reality is the amount of willpower I have has never really changed. Instead I learnt to create an environment where for the most part it simply wasn’t required. And you can do the same. The first step is becoming aware of the times when you need willpower and when you don’t, as well as the times when your willpower typically goes completely AWOL. Obviously we are all different, but in general we don’t need willpower when we are doing something that we want to do, and we tend to run out of willpower at the end of the day. But don’t take my word for it, the best thing to do is to monitor this for a day or two and get a real picture of what is happening with you. Then you can use this knowledge to help you make decisions that will support your goals. Today we're focussing on creating an environment that helps you manage your willpower. Join me to learn some techniques that can help you today. (You can watch this episode on YouTube).

In today’s episode join me on a walk in the countryside as I ask the question: what has exercise ever done for us? For more helpful information, check out https://rangitoto.co.uk/kickstart for my free, comprehensive guide on how to Kickstart your weight loss journey Now we all know that exercise is good for for our health. But for many of us (and I used to include myself in this number) this still isn’t sufficient to get us going. One of the first thing to get straight is it’s not your fault if you are resisting exercise.  Our brains are designed first and foremost to protect us and one of the ways it does that is to conserve energy. So what has exercise ever done for us? Let’s consider a few potential options. (You can watch this episode on YouTube. ------ I mention a paper, which is titled "Controversies in Metabolism", by Paige Kinucan and Len Kravitz, Ph.D I also reference the Livestrong site at https://www.livestrong.com/article/438693-a-pound-of-fat-vs-a-pound-of-muscle/

Without motivation, your weight loss journey will always be an uphill battle. Let me give you some tips on finding your motivation. See rangitoto.co.uk/kickstart for my free, comprehensive guide to kick starting your weight loss.   In this episode I talk about the importance of motivation in getting you to your goal of attaining and maintaining a healthy weight. I talk about three key questions:    . can you do it?    . will it work?    . is it worth it?   In the video I also offer another free exercise, to visualise your possible futures, at rangitoto.co.uk/visualise    Feel free to contact me any time at rangitoto.co.uk/home/contact-us or add a comment below. I'd love to hear from you. (You can watch this episode on YouTube) ------ In the episode I mention a few links:  (1) The National Weight Control Registry is at http://www.nwcr.ws (2) The US News website listing their "Best weight-loss diets" is at https://health.usnews.com/best-diet/best-weight-loss-diets (3) My visualisation exercise mp3 is at rangitoto.co.uk/visualisation

Attaining and maintaining a healthy weight is something I finally managed several years ago. Join me as I talk about my weight transformation and how some of the key success factors may help you in your journey. See rangitoto.co.uk/kickstart for my free, comprehensive guide to kick starting your weight loss. In this episode I am going to share my transformation story and  key success factors, that you may find useful. These made all the difference for me,  turning this weight loss journey into a resounding success when dozens of previous attempts had failed.  I hope you find it enlightening. (You can watch this episode on YouTube) ------ I mention the book "The Beck Diet Solution - How to train your brain to think like a thin person" by Judith Beck. You can see more details on Amazon here