There are so many “recommended” ways to eat for weight loss. I’ve spoken with folks who eat no carb, or no meat, or just soy shakes. Some swear by “raw” foods, or by eating no fat. When you think of following a somewhat nutritionally unbalanced regime as all of these are, go back to the basics before you make your life more complicated.
The most important “basic” is to never overeat. Eat as much food as the size of your fist at each meal. Make a fist and look at the size of your fist. Eat that much food 3 times a day, perhaps 4. One of my coaching clients has an ideal weight of 250 pounds, which is twice what I weigh. And his fist is twice the size of my fist. This is not a coincidence.
Another way to not overeat requires mindfulness. Eat 0-5 on a hunger scale. The scale ranges from 0 to 10. Zero is empty, 5 is comfortable, 7 is full, and 10 is stuffed. You’ll need mindfulness to pay attention to your stomach’s hunger numbers before, during, and after eating. It’s a very elegant and certain system and one I’ve used for almost 30 years. Mindfulness offers other advantages. You’ll find yourself eating the most appealing foods, slowing down to savor every bite, enjoying better digestion, and probably sleeping better.
The best way to follow either one of these plans is to keep a food diary and record when, what, and how much you eat. Also record beginning and ending hunger numbers so you can start the process of eating mindfully.
And as to unbalanced diets, they may seem glamorous and exotic at first, but may not have a glamorous ending if your eating is out of balance for years. You could encounter low energy, hormonal imbalances, and emotional challenges. So eat balanced – meaning high quality protein, good fats, and vegetables/ fruit - as best you can.
And if you really want to lose weight, eat 0-5 and only eat foods that you prepare from scratch. That means no processed foods. I do this often and as much as possible, but not 100%, otherwise, I wouldn’t be writing this blog to you, I’d be in the kitchen wearing an apron.
All the best,
The most important “basic” is to never overeat. Eat as much food as the size of your fist at each meal. Make a fist and look at the size of your fist. Eat that much food 3 times a day, perhaps 4. One of my coaching clients has an ideal weight of 250 pounds, which is twice what I weigh. And his fist is twice the size of my fist. This is not a coincidence.
Another way to not overeat requires mindfulness. Eat 0-5 on a hunger scale. The scale ranges from 0 to 10. Zero is empty, 5 is comfortable, 7 is full, and 10 is stuffed. You’ll need mindfulness to pay attention to your stomach’s hunger numbers before, during, and after eating. It’s a very elegant and certain system and one I’ve used for almost 30 years. Mindfulness offers other advantages. You’ll find yourself eating the most appealing foods, slowing down to savor every bite, enjoying better digestion, and probably sleeping better.
The best way to follow either one of these plans is to keep a food diary and record when, what, and how much you eat. Also record beginning and ending hunger numbers so you can start the process of eating mindfully.
And as to unbalanced diets, they may seem glamorous and exotic at first, but may not have a glamorous ending if your eating is out of balance for years. You could encounter low energy, hormonal imbalances, and emotional challenges. So eat balanced – meaning high quality protein, good fats, and vegetables/ fruit - as best you can.
And if you really want to lose weight, eat 0-5 and only eat foods that you prepare from scratch. That means no processed foods. I do this often and as much as possible, but not 100%, otherwise, I wouldn’t be writing this blog to you, I’d be in the kitchen wearing an apron.
All the best,
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