To Lose Weight for Good: 8 ways to create a Healthy Relationship With Food

If one of your personal goals is to lose weight permanently (your healthy, ideal weight), you should understand what drives your relationship with food. Is your hunger driven emotionally or physically? Herein lies the key.

 

 

 

 

 

Food seems to be the answer to many of life’s situations.

It’s convenient – fast food, vending machines…

It’s a reward – I deserve it! (Perhaps, but not everyday).

It’s a distraction – Time for a break, may as well eat. (Or it could be, May as well eat, time for a break).

It fills boredom – you fill in this one.

It can be your comfort – In times of emotional duress.

 

Each time we reach for something, if we can stop for a moment and ask, the “why” (emotional or physical hunger), we’re developing our healthy relationship with food.  What comes next is the action you take.  That’s the hard part.

Here are 8 steps to help you succeed to lose weight for good.

1.  Deprivation isn’t the answer.

In fact, it will keep you from achieving your goal. Most diets are difficult to sustain because we feel we’re in a constant state of deprivation.  We live for the one day a week we can go off our diet and binge. Not a fun way to live.

 

2. Keep track of what you eat.

One of my favorite free apps is My Fitness Pal.I can scan the label of the food I’m eating, put the portions in and voila, there is my macronutrient breakdown, calorie count and record of what I had for the day.  Do this for all of your meals for a few days and watch what happens.  You’re teaching yourself healthy choices and understanding which ones aren’t.

 

 

 3.  Slow down

Take at least 20 minutes to eat a meal. This allows the protein Leptin to let our body know we’re full. Plus think of how the dynamics of the dining experience will be.  More focus on the social gathering than consumption.

 

 4.  Don’t rely on will power – Eat every 3-4 hours.

This is good for several reasons:

1.There is less  insulin response (we’re trying to prevent insulin resistance) on a partially full stomach.

2.Because we’re not “starving” at meal time, we have the ability to think and chose our food wisely.

3. Our energy and mood levels are more constant.

4. Studies show daily caloric intake on this plan are less than the “3 square meals/day”

 

 5. Pre-plan—if you’re going out pack something.

And if you forget, don’t wait until you’re back at that “starving to death” point.  You know what will happen.  Have a plan.  My favoitie is mixed nuts (almonds, pistachios, cashews mixed with organic blueberris & cranberries in a little zip lock baggie.  Add in my favorite meal replacement, Shakelogoy.  My plan is set.

 

 

 6. Take a look at food labels.

What are GMO’s? Is gluten good or bad for me? How does my body respond to this amount of sugar?  Let’s start learning nutrition.  We have the opportunity to leave this behavior as a legacy to our children.

 

 

 

 7. Desert Tip:

After you finish your meal, wait about 10-15 minutes. If you still want it, go for it.  When I do this I find the desire has lost its lust, well most of the time.

 

 

 8. Bedtime Hunger:

No, you don’t gain weight by eating before bedtime.  The digestion process may increase your metabolic rate and interfere with sleep, but put that myth to bed.

 

100 calories of a low carb/protein/fat snack will take the edge off.  Try a small bowl of steel cut oatmeal with blueberries and half and half.

Think about this:

IF we could view our “diet” as simply the components of our normal daily life and remove the temporary nature of it, I believe we’d be on the right path.

IF we could have the patience and gradually move into a healthier way of eating rather than attempting to maintain a life of fad diets, I believe the results would be much more sustainable.

IF we could give ourselves grace, to fall off every now and then and be OK with it, knowing we’re on a journey, we wouldn’t be yoked with such guilt.

 

QUICK FACT:  3500 calories = 1 pound of fat.

Example:   Joe needs 2000 calories/ day to sustain his weight.

But, he wants to lose 12 pounds.

If he consumes 500 calories less/day and did this for 7 days, that would equal a 3500 calorie deficit  or ONE pound lost in ONE week.

Alternatively, Joe could exercise and burn 250 calories AND eat 250 calories less and that would equal 3500 calories or ONE pound lost in ONE week

Now, you’re saying “Wow, one pound, big deal”.  And I say, we could have this same discussion in 3 months and you could be 12 pounds lighter.

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