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Week 3 Wrap-Up
This week was about giving you a lot of the knowledge so you can be in control of your future. It may not hurt to re-read or re-watch some of the videos again so you really get your head around it.
In addition to different types of health professionals, there is a range of apps and online resources you can utilise too. I will include more specific ones as the course progresses but if you are interested in checking out the nutritional value of your meals then the list below can be very useful. I use these in my clinic to not just “count the calories” of my patients for a few days but also to see if there are any major nutrient deficits apparent. Also, when we review the different diet types in week 4 you can use these to calculate the macro and micronutrient composition of your food to make sure it fits the requirements and meets your nutritional needs.
PS – you do not have to use these. But some people find them very helpful. There are also more specific ones relevant to the types of diets within the video information in week 4.
Also – let’s talk about other important areas for a bit.
Start thinking about or actually moving regularly – in any way you like, for any duration, at any time. We will review this in depth in week 5. For now – just move!
Also, prioritise your sleep – about 7.5 hours is normal, but you may need a little less or a little more. A good way to figure out how much is natural for you is to go to bed at exactly the same time every night for 5-7 nights. Do not set an alarm. Then note what time you first wake up in the morning (not get out of bed but first open your eyes). It takes a few nights for your body to figure it out but you will start to see a consistent time appear when you wake up, and this will be your natural sleep length. To explain a bit further – everyone sleeps for 5 cycles, each cycle is about 90 mins (some shorter and some longer which is why there is a variety in people). 5 times 90 mins is 7.5 hours, hence the average. So if you go to bed at ~11pm consistently, you will probably start waking up ~630pm, especially after consistent time and your overall health improves. Oversleeping is also not good for you (after the potential initial “rest/catch up” period). We cover sleep, sleep disorders and its importance in your weight more in week 7 but there are types of sleep disorders so if you think you have one – see your doctor now.
Finally – a point on your mind. There is a lot we cover in weeks 6 and 7 on this but I will say early on that there are very specific binge eating disorders that may need professional and in-person help. These are quite common and whilst many of the videos in weeks 6 and 7 may help here, if you are really struggling with something like this – please seek professional help i.e. from a psychologist (these are not doctors, but your family doctor can refer you to one). There is no shame in needing help. We are tribal animals – designed to help others and be helped by others.