Skip to main content

3 food rules to help you lose weight and feel great


We’ve already talked about the three questions to ask yourself when you’re eating.  Those were all about the mindfulness side of eating. Here are three ways to make sure you’re regulating your blood sugar and nourishing your body--in other words, the physiological side of what goes in your mouth.  Both are incredibly important, and often overlap.  

Do these things and your inflammation levels will go down, your cravings will subside, your hormone levels will regulate, and you might even lose weight!

Number one: Control your carbs.

Carbohydrates are the one macronutrient that we really don’t need.  If we don’t ingest glucose, our bodies will make it.  If we don’t have enough glucose in our bloodstreams, our bodies will learn to run on ketones made from fatty acids.  That said, there are a lot of good things about vegetables and fruits that we can’t deny—they provide fiber and vitamins, and help our bodies detox.  Just try to get most of your carbs from plants for the most nutrient density.

Number two: Prioritize protein.

I feel like a broken record here, but it really is important! Protein is the most satiating macronutrient, and every cell in our body needs it for growth and repair.  The protein leverage hypothesis proposed by scientists even states that our bodies will keep looking for food until our protein needs are met.  Out bodies are smart like that.   Check out my previous post for more info.

This really has been what has made the most difference in my own food journey.  The more protein I eat, the more I feel satiated, comfortable in my body, and free from the constant hunger and food thoughts that used to drive me to overeat.

Number three: Eat only when you’re hungry

I know we just talked about this, and I know it sounds like common sense, but how many of us are still snacking throughout the day, eating mindlessly, and using food to self-soothe?  Find other ways to deal with your stuff.  

For example, I love to snack on almonds when I’m working on the computer.  I call them my “thinking snack.”  Unfortunately, that thinking snack can quickly turn into 1000 calories worth of almonds, which crosses the line from nourishment into indulgence.  Instead, now I make a hot cup of tea or grab a sparkling water to sip on while I work.  I’m not really hungry, so the substitutions work just as well.

Let’s review:  eat a satisfying meal, stop eating until a few hours later, eat another satisfying meal, then stop eating until the next meal.  If you’re not hungry at 7:00 am, don’t eat until you are.  If you think you’re hungry at 8:00 pm, chances are you’re stuck in a habit or you didn’t eat enough nourishing food at dinner.


If you'd like to talk to me about creating a wellness and nutrition plan that works for you, I've got you!  I'm a certified Nutrition Coach who will create a simple, customized meal plan for you and coach you through how to implement it into your busy life.  We also talk about all the pitfalls that make it hard, and help you make it the anchor that keeps you healthy, energized, and sane through the whirlwind of your everyday life.

I'd love to talk to you about the program, so please book a free consultation with me by clicking the Calendly button. I look forward to talking to you!


Labels:

Comments

Post a Comment

Popular posts from this blog

why do we gain weight during menopause?

I've been hearing a lot lately in the nutrition stratosphere about the fact that our metabolism doesn't really slow down at menopause, and as a woman knocking at that door herself, I find that very frustrating.  I talk to women every day who tell me that the tricks they used in their 20s and 30s to slim down don't seem to work anymore.  They tell me their weight is redistributing itself and their clothes don't fit the same way.  They tell me they are doing all the things they've been told to do (move more/eat less) and nothing changes.  How can you tell these women that their metabolism hasn't changed? I wish there were an easy answer. There seem to be a multitude of answers--some of them biological, and some lifestyle related. Let's start with the biological. As we age we tend to lose muscle mass, and when you add declining hormone levels, you're going to see a change in body composition. Loss of estrogen causes weight to accumulate around your middle i...
Post a Comment
Read more

what have I been doing?

College move-in day Wow. I look at my Facebook group and blog and realize I’ve been quite the slacker lately. What’s going on? Well let me tell you… Life’s been going on. My oldest went off to college a few weeks ago, and though you might think that would free up more time for me (it technically has) I’ve also been having a hard time sitting still with my feelings or sitting still at all. The realization that my children are leaving the nest and my role as their mother is changing is throwing me for a loop. I’m not quite sure I’m ready for this. What does it mean for the rest of my life? Instead of thinking about that, I’ve been keeping quite busy-- cleaning the house, cleaning out closets, painting her room, planning band events, and planning an Alaska cruise. All things that need to be done eventually, but also things that can be parceled out after I’ve done the things that are really a priority to me, like writing and coaching—and maybe a little introspection. room makeover ...
Post a Comment
Read more