For the many clients I have met that tell me of the weight they have lost, pounds and pounds of fat, only to have put on more every time they stopped their particular diet, I say, it’s time to try a more sustainable approach. One that, not only works, but is non-faddy, nutritionally sound, and real-life appropriate. That means you can eat with your family, you can eat with friends and you can eat 'normal' food, at 'normal' times.
All sound a bit too simplistic?
Well, that's because weight loss and health does NOT need to be complicated. The very contrived approaches, such as extreme high-protein, raw-only, clean-only, Buddha-bowl-perfection, instagrammable meals are a distraction from the body's need for simple, whole, nutritious foods. The need to eat regularly. The need to eat plenty. This is where health lives, where feeling good lives and where longevity lives!
The most common complaint I get from new clients on week one of my plan is that they feel they have eaten too much. I ask them to take a leap of faith on week one and trust in my process. They may get nervous of the volume they are suddenly eating, but it is in the volume that they get satisfaction and of course nourishment. When they come back on week two, reporting a significant initial weight loss, is when they begin to believe that, yes, it is in fact possible to eat lots, eat well, eat normally and actually lose weight. What a revelation!
So from today, right now, what can I do?
- Apply a schedule to your eating
Why is this important? Well, your gut loves a consistent intake of food, with gaps in between meals. Our appetite can be very well regulated through consistency. Think of it, if you skip breakfast (a very common trend I see) you are very likely to be tempted by that Danish, scone or chocolate bar that happens across your path mid-morning. You may also overeat at your next meal and make poor choices to boot.
Order and balance pay huge dividends when it comes to your diet. You benefit from a regular appetite for good foods, at regular times. You have a regular digestive system, not suffering from constipation, bloating and discomfort and you get into the habit of never over-eating, as there is always another good meal around the corner. This may sound ideal and simplistic. Don’t knock it until you try it! I am talking about week days, weekends, holidays, every single day of the year, no exception. You will be amazed at how your body responds to breakfast always at eight, lunch always at one and dinner always at seven (or whatever timelines work for you).
- Eat lots, eat volume, eat whole
Our gut flora (bugs) are a live system of microbes that flourish on the right foods. There are prebiotic foods (bananas, onions, apples and many, many more) that provide the foodstuff for the so-called "good" bacteria to thrive on, when eaten regularly. The result of eating volumes of fibre-rich fruits and vegetables is a thriving micro-biome that has positive overall effects on your wellbeing and health. The effects vary from gut health & regularity, to immune strengthening effects, emotional wellbeing enhancement, not to mention optimal nutritional content of such foods and the beneficial effects of that on your overall health.
What most people miss today is the joy of eating volumes of really good, tasty whole fruits and vegetables, due, recently, to an over emphasis on protein and protein-containing foods. Not all dishes have to be high in protein for health! Balance is the key to health, weight management & indeed longevity.
- Eat only when hungry & eat to 80% full
The third thing to begin, today, is to eat only when you are hungry. You may feel this contradicts step 1 and you would be right if you ate the same volume every single day and did not listen to your appetite. Our appetites change daily, hourly and certainly, weekly. Hormones, cold-weather, exercise, boredom, can all factor into appetite. So, yes, have your designated meal at the designated time, but sometimes eat less and sometimes eat more at that meal, according to your appetite. Sometimes you may just want salad for dinner, because you’ve had a lazy day are not feeling very hungry. This is absolutely fine!
Listen to your hunger signals.
Only when you listen to your "hunger" signals can you hear your "full" signals. When you get acutely tuned in to "hunger" and "fullness" you will come to a very pleasant place that allows you to leave the table at 80% full. And not against your will!This is an old Japanese concept that translates today. What it means is that you enjoy every bite, relishing in flavour and taste and as you start feeling full you STOP EATING! Wild, I know, but you will be surprised to learn that if you get up and get active or distracted you will feel pleasantly full about twenty minutes later. The French and Italians would classically sit around and chat for that length of time, and more! The idea of having three courses is based on the same principle. Rather than having one huge plate of pasta for dinner and finishing it by default, try starting with a simple green salad (just lettuce ranks as salad), then have some pasta, then a piece of fish or small steak with green beans. This slows you down and gives your brain a chance to catch up with your belly! A simple meal becomes a feast. Balance reigns. And fullness happens…..slowly!
YOU MAY NEVER OVEREAT AGAIN!
You can achieve the weight, health and fitness you’ve always desired – starting today
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