The diet industry wants us to think that if we just cut carbs and eat less of this or more of that, then we will lose weight easily. Everybody wants a quick fix – and the diet industry’s marketing campaigns do a good job at making us believe that it is possible. I can’t tell you how many times I get questions for “quick fixes”.
But quick fixes are not sustainable.
A more sustainable way of losing and maintaining weight is by eating in moderation.
This involves being aware of your portions, listening to your body, understanding hunger cues, planning meals ahead of time, and being patient with the process!
How do you set yourself up for positive results with this type of eating?
? Slow down and enjoy your meals.
While you’re enjoying your meals, avoid having the TV or phone on so that you can really focus on your plate. Tune into your body as it reaches that full feeling.
Unless you are a farmer, most of us have become very disconnected from our food in recent years. Many people don’t even consider where their meals come from. This is a loss, because eating offers an incredible opportunity for us to connect more deeply with nature and its elements. Take the time to think about what you are eating.
? Eat to 80% full. Then ask yourself if you could wait 20 minutes to eat to decide if you are still hungry. Consider if you want to finish a meal or save some for later…
The body actually sends a satiation signal to the brain about 20 minutes after we eat, which is why we often unconsciously overeat.
? Focus on your plate and ensure you’re eating a balanced diet.
Ideally, half of your plate should be vegetables, one fourth should be lean protein, and the remaining fourth split between whole grains (or potatoes) and healthy fats (healthy oils, nuts, etc.). However, if you are unable to get all your vegetable servings in, I recommend supplementing your diet with this SUPERGREEN drink
? Trust your gut! One day you may have a craving for more carbs, perhaps because you did more cardio and your body needs to replenish the energy. Another day you may want more protein. Some days you may even want some dessert – and that is totally fine!
? Try eating at set times every day. Make sure that you choose a time that is convenient for yourself and/or family members. If you find that you want to eat outside of your normal eating time, think about whether you are actually hungry or if perhaps you’re just thirsty or bored.
By focusing on eating more moderately, you will begin to enjoy your food, naturally choose more wholesome options, and train your body to stop eating when you are not hungry.
If you need help to create more sustainable healthy habits, reach out to me to learn more about my 12 Week Nutrition Coaching!!