It happens to all of us. With all the balls we have in the air at any given time, we’re bound to drop one or two. And sometimes, it feels like all of them are about to come crashing down on us at once. It’s easy to feel like things are out of control. But it’s also easy to take it back when you have a good plan with simple rules.
If you’re like most of us, your eating habit is something you want to control; you try to control, and have even had some success controlling. But you also know how slippery the slide is from the exception to the new normal. I’m sure I’m not the only one who’s recycling bin is filled to the rim with wine bottles this week. Why does this happen? It’s either because you don’t have a good set of rules, or like me- you just stopped following them for a minute.
So, I like to remind myself and my clients often the three rules of weight loss. They’re easy, they work, and if you ever fall off your weight loss or weight maintenance plan- all you have to do is go back to the basics and- just like that! You’re back on your game.
Now let’s go over those three rules.
Rule #1: EAT BREAKFAST!
People who eat breakfast weigh less. It’s a fact. The heaviest people we’ve ever worked with all had the same thing in common: they didn’t eat breakfast. This is why our first rule is to eat breakfast every morning within one hour of waking. We call this the “magic hour” because whatever you eat in that hour will set your metabolic rate for your entire day.
The morning meal wakes your body out of its sleepy stasis and primes it to receive nutrients all day by revving up blood sugar and insulin while lowering cortisol and balancing out the hormones in your brain. Fueling yourself at this time will set you up to make more reasonable choices throughout the day, so you’re not grabbing whatever is immediately available or suits your mood later.
Rule #2: DON’T SKIP MEALS!
Never ever skip meals. You should eat at least every three to five hours. Four is best. This is because hunger is simply a response to dropping blood sugar. Around four hours after you eat, your body has used most of the calories from that meal, so as your blood sugar starts to drop, you begin to feel hungry. If you let that feeling go on too long, your blood sugar will completely bottom out, and that’s when we start getting “hangry,” make shitty food choices, and overeat.
Think about it. The last time you got super hungry, were you craving a grilled chicken breast and steamed veggies? Of course not! You wanted something quick, most likely processed, fatty, and full of sugar. That’s because, by that point, your body was desperate for sugar and fat to get its blood sugar back up where it belongs. Not only that, but you also probably too much of whatever you ate because you felt starving. It’s just a fact: people overeat when they’re over-hungry, every time. Remember, you don’t “save calories” by skipping a meal. In the end, you only end up compensating by eating more at your next opportunity.
Rule #3: EAT REAL MEALS!
Eat solid, balanced, and substantial meals. Every time you eat, have a protein, a carb, and a fat. This combination will leave you feeling full and satisfied while balancing out your blood sugars, so you’re not triggering fat storage mode. The basic science behind this rule is simple: carbs spike up your insulin, but adding a protein will slow that spike to help you feel satisfied longer. The little bit of fat helps you absorb nutrients and reduce cravings.
You don’t have to cut out any particular food group like all carbohydrates or all fats. Denying yourself leads to binging later. No food should be off-limits. They don’t need to be. Women tend to achieve greater weight loss and sustain it longer when they eat a modest portion of carbs with every meal.
Try The Real Deal
These three rules are just the tip of the iceberg when it comes to mindful eating, weight loss, and weight maintenance. For those seeking real results, join my 8-week online program. More than 1,000 people have lost weight by following these simple three rules and making very basic changes in their everyday lives. I want you to have that glass of wine with dinner or that sweet treat without agonizing over it because you’ve consciously cut calories where you wanted. We provide the tips and the support; you bring the accountability. Let’s make a radical change together.