Dr. Heather McKee's Evidence Based Insights


How to stick to an exercise habit

Welcome to this month's Bite Sized Habits Insights.

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This month we shared:

  • Why taking a holistic approach to your health, rather than a weight loss approach is more beneficial to long term success
  • The importance of finding credible sources of information to support your healthy habit journey
  • The power of consistently focusing on adapting your healthy habits for greater enjoyment

To hear about how Martin rebuilt his habits from scratch to create systems that allowed him to be happier and healthier whilst managing a busy family life and business click here for Part 1 – on how he built the foundations for his healthy habits and Part 2 on his system of healthy habits and how he maintains consistency.

I also shared my top 5 research insights on social media about;

  1. How to harness the power of motivational science to stick to an exercise habit.
  2. Why weight loss challenges are not helpful.
  3. Why obesity should be seen as a disease
  4. The impact alcohol is having on our long term health
  5. The importance of enjoying your healthy habits and the impact it can have on your self control (Links and insights below). 

June's top 5 research insights into how to build healthy habits that last:

  1. How to stick to an exercise habit: A fantastic summary of the top evidence based ways to harness the power of motivational science to help your form, and importantly stick to an exercise habit. https://www.scientificamerican.com/article/using-behavioral-science-to-build-an-exercise-habit/
  2. Why weight loss challenges are not helpful. Why you should avoid gimmicky weight loss challenges. Ultimately, weight loss should be seen as a journey not a destination. http://www.drsharma.ca/why-weight-loss-challenges-send-the-wrong-message-2
  3. Obesity is a disease; not a moral failing and treatment is far more complex than what it is often deduced to “simple calories in calories out equation”. https://www.health.harvard.edu/blog/obesity-is-complicated-and-so-is-treating-it-2018053013943
  4. The impact of alcohol: A serious look at the science behind how our beliefs and treatment of alcohol could be having negative implications on our long term health. https://www.vox.com/2018/4/24/17242720/alcohol-health-risks-facts
  5. You have a lot more willpower when you focus on what you enjoy about your healthy habits: This article details how reframing your healthy habits to see the joy in them and the impact it can have on your ability to resist temptation. https://www.psychologytoday.com/us/blog/ritual-and-the-brain/201806/you-have-more-control-over-your-self-control-you-think

 

Published on 26th Jun 2018 at 06:00 by Dr Heather McKee

P.S. I offer free 20 minute consultations to help you kickstart your mindset for healthy habit success, click here to book yours now.



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The Bite Sized Habits Podcast is all about serving up bite sized, digestible evidence-based guidance from top health and behaviour change experts and some inspirational real life stories to help you to get the mindset for success and stay there.



What people are saying about The Habit Changer programme:

"You were put in my path for a reason. Over the course of our sessions a light bulb went off with me!!! That’s when it all changed for the better."
- Orla

"This programme is different from everything else you’ve ever done. It wasn’t just loads of advice. I liked learning and thinking about my goals – it wasn’t about someone else, it was about me specifically. We all know what we need to do, we need to exercise more and eat better but this was a different approach, it was empowering. Doing the programme was a light bulb moment for me, it became 100% obvious to me where I had failed in the past and what. I should do in the future. I feel so much more in control of my weight now but not only that I feel stronger, more relaxed and happier."
- Cathy

"It’s a different way of thinking a different perspective. All diets fail this isn’t a diet it’s different. It’s a lifestyle change it helps look at the behaviours behind why you eat rather than just solving the symptoms. It shows you if you take small but deliberate actions what the cumulative changes would be . I certainly feel positive I’m heading in the right direction. This isn’t a quick fix its looking at your motivation – changing your mindset and that helps change your behaviours."
- Colm


DR. HEATHER MCKEE, IS THE UK’S LEADING WEIGHT LOSS AND BEHAVIOUR CHANGE PSYCHOLOGY SPECIALIST.
HER RESEARCH HAS BEEN FEATURED IN:


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This work is in no way meant to replace any medical advice. Dr. McKee is Non-HCPC-registered. Photography by Dylan Madden.

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