Unfortunately, if you think weight loss is serious food deprivation, then you are starting off on the wrong foot. Making food your friend is important for the best chance of success. This can mean moving from a very difficult relationship (based on fear, hate, and control) to a healthier relationship (based on love, trust, and respect).
Eating healthy doesn't have to mean eating foods you don't like or starving yourself. Simple things like replacing certain foods with healthier choices, eating them regularly (to avoid dropping blood sugar and cravings for unhealthy foods), changing the way you prepare and serve food, and that Treating certain things as special treats (only available now and then) can greatly improve your diet (and weight) without too much sacrifice.
1) Eat real food: It really is that simple – cut out whatever is being processed (i.e. something that comes in a package and has gone through a manufacturing process). Instead, take plant-based foods grown in the ground or on a tree (think vegetables, fruits, lentils, and beans) combined with lean animal feed (organic meats, chicken, and all kinds of fish) and you're on the right track Side track. If you are not sure whether or not something has been over processed, just read the label. The more ingredients it contains, the more it is processed. And if sugar is one of the top three ingredients, that's a big no-no. The only time to break this rule is when you're having a protein snack, as this is a smart way to increase your protein in a convenient way, especially for a busy life. At the same time, you are giving yourself a treat for food as the protein snacks feel like a treat, even though they act on a much deeper level than other “treats” (i.e., low sugar, high protein, and low in calories).
2) End the debt: Stop striving for perfection. Get off the roller coaster of guilt where you move from "perfect" food to slipping and then beating yourself up, often followed by a fit. It is inevitable that you will slip along the way. Allow yourself to make mistakes and learn from them. Allow yourself to dim the switch during times of stress or additional challenges, and then turn the knob back up when things are easier. We learn from failure. A useful way to get closer to your day is to break it down into three or four segments. If you mess up a segment, relax – it's a segment! Then try to make the healthy choice at the next meal / segment.
I highly recommend a brilliant podcast called "How to Fail" by Elizabeth Day. Listen to our Assist podcast to learn how to deal with a slip and start over with no guilt. We see customers learn to change their natural habit of feeling guilty by working with the tools we give them. It all starts with an initial assessment of whether or not you are someone in guilt. This can be done by consulting your mental weight report. Download the free e-book on mental weight here.
3) Enjoy your food: How are you going to continue this journey if you are not enjoying your food? It's common sense. When I counsel, I always worry a little if someone's food diary is suddenly really boring, or if they insist they can't go out to dinner. At the other end of the scale, we have customers who keep going to restaurants and making delicious meals. These people always tend to stick to their weight loss until they reach the goal. These people see and enjoy food as a source of pleasure, as well as other things that help them feel good. They realize early on that going out to dinner is really about connecting with others, not about eating. So go out for dinner and enjoy it – just make better decisions. And don't skip your favorite foods – just prepare them differently. Instead of carbohydrates, try cauliflower rice or zucchini pasta for dinner. For a pizza base, try a wrap instead.
4) Reconnect with your appetite: You may have spent years parting with it. You starved yourself for hours only to swallow later. Second servings were a habit and you had no idea the importance of balancing blood sugar. Now it's time to actually hear and feel the signals (i.e., hunger / satiety). It is time to be able to distinguish physical hunger from emotional hunger. Motivated eating means that you are rarely hungry or, when you are, a real (and not an emotional) hunger. We'll teach you to tell the difference and we'll give you the tools to judge what kind of hunger you are. As a result, you will learn to trust your body more and see food and appetite as natural friends rather than enemies.
5) Develop an attitude of gratitude: try to change your perspective. You have relied on food for years – often junk food or foods high in sugar. They were obsessed with food for almost every minute of every day. Now eat healthier foods when you join the motivational program. And it's a relatively simple program – there's nothing complicated about it. As you follow him, you will become aware and grateful for how food nourishes and takes care of you. You enjoy the simple pleasure of eating and enjoying your meal – small, regular amounts of protein foods, vegetables, some fruit, and small servings of whole grains. These foods provide your body with everything it needs to stay alive and function and thrive. This way you can give the best to yourself, your family, friends and colleagues. Not only does it nourish you physically, but also mentally, emotionally and spiritually. So treat your food well. Choose it carefully, prepare it with love, do not waste it and eat it consciously, mindfully and slowly. Because you are definitely worth it!
Read Jolene Cox's TedX Talk on how you can build a healthier relationship with food.