Would you be surprised to learn you already have everything you need – no purchases necessary – to release weight naturally? It’s true. This release happens safely while fueling your mind and body in healthy ways. The result is you become that healthy, happy person you have always wanted to be.
It begins by listening with an open mind and having a willingness to do some things differently. Be willing to unlearn and relearn what you already know about healthy food and lifestyle choices. I’m going to share some of my experiences that have helped me drop the pounds naturally and safely. I’ve kept the weight off. You can, too. It’s been 10 years since I made a major change which shaped my life for the better.
These are safe ways to drop the pounds without starving yourself, leaving you feeling satisfied while you’re losing weight.
To get you thinking about your relationship to your weight problems consider these questions:
- When did weight first become an issue for you?
- How have you tried to lose weight?
- Why do you think you have weight problems?
- Which diets have you been on?
Keeping the answers to those questions in mind, here are my top 10 tips to help you drop the pounds while keeping yourself satisfied:
1. Feed your soul with primary food. First, it’s important to realize that if you don’t get enough primary food, you’ll rely too much on secondary, edible food. What do I mean by primary food? Here are a few of the main ingredients you should be putting into your primary food: friends and family, physical activity (aka exercise), spirituality, and a satisfying career.
All of these things play a major role in our lives – whether you know it or not. If you aren’t feeding your life, then you will look for satisfaction elsewhere, like in edible food. In America today there is a lack of meaningful relationships, satisfying careers, spirituality, and physical activity. Instead of all of these primary foods, we find ourselves buried under busy work or activities that don’t necessarily matter to us. Most live sedentary lives doing grudge work that seems like it matters. You think you know what’s important but instead you are starving yourself. As a result, you turn to edible food to replace the primary food that you are missing. This is a hallmark of American culture today. Everyone wants to be the best and get ahead but unfortunately our society seems to have lost track of what really matters. It’s essential to feed your soul.
2. Drink water. The majority of people are chronically dehydrated and don’t even realize it. It’s easy to mistake thirst for hunger. If you feel hungry between meals, drink a glass of water before giving into cravings. This will help you cut a lot of calories from your diet – from both food and soda, juice, or other calorie-ridden drinks.
3. Eat plant-based foods. You have heard the phrase “you are what you eat.” It’s certainly true. It’s also why it’s so important to eat lots of plant-based foods. Did you know that people who eat plant-based foods tend to weigh less than meat eaters? Fruits and vegetables are usually lower in fat and calories and higher in fiber than meat, dairy, and processed foods. Fiber is what’s going to make you feel full more quickly.
And when you eat a diet consisting mostly of fruits and vegetables, you pack in the essential nutrients as well.And then there’s the problem of the types of food you eat. It’s easier to get your hands on processed foods rather than fresh, whole foods. There are too many places in our own country where it’s nearly impossible to get fresh fruits and vegetables. I believe the tide is turning in terms of access to whole foods.
Even with better access, we are eating too much processed food. Why? Well, processed foods are less expensive than fresh foods. In many parts of the country, it’s cheaper to get a soda at McDonald’s than it is to get a bottle of water. Even if we attempt to eat healthy, in our culture you are penalized by the type of food being offered. Recently efforts have begun to educate the public about the difference between dollar per calorie and dollar per nutrient. The reason you gravitate to cheaper foods with empty calories is because it seems like it makes sense. You get more for your money, right? But in reality, you actually get less. Instead of looking at the calories, you need to be looking at the nutrients. Consuming nutrient-dense food makes you feel fuller longer so you eat a lot less of it. When you add the high cost of food to your sedentary lifestyle you have a recipe for obesity and health conditions. We’re eating more calories and spending more time on the sofa and less time moving around.
How many times have you been in the drive-thru and had the cashier ask you if you’d like to supersize your meal? The more you eat, the more you want, and the bigger your portion sizes get. The bigger your portion sizes get, the larger your dinnerware gets. Our society has this more mentality. Until this mindset is changed back, you will find yourself always wanting more.
Since the early 1900s, the size of a normal dinner plate in the USA has become at least 25% larger. In the 1960s, plates were roughly 9 inches in diameter. In the 1980s, they grew to around 10 inches. By the year 2000, the average dinner plate was 11 inches in diameter, and now, it’s not unusual to find dishes that are 12 inches or larger! And that’s aside from restaurant plates, which can sometimes resemble small boats. And of course, the larger the plate, the more calories the food that’s on it holds. This can really add up. Even the sizes of drinking glasses have grown which means we’re adding even more calories by drinking from them. It’s better to use tall, thin glasses unless you’re drinking water, in which case, go for a big glass!
4. Eat real food. Do you know what I mean by that? It means avoiding products with high-fructose corn syrup or a long list of unpronounceable ingredients. These tend to be highly processed, lacking the nutrients your body needs, and are often loaded with empty calories.
5. Breakfast is the most important meal of the day. It’s the meal that gives your metabolism a kick start for the day. Also, skipping meals causes your blood sugar levels to peak and dip, affecting your energy and moods. It can also cause overeating later on because you’re so hungry.
6. Chew your food well. The way you eat matters. How much time do you spend thinking about the way you eat? It’s important to chew your food well because digestion begins in the mouth. By thoroughly chewing your food, your body will better assimilate nutrients. You will also slow down your eating. It takes about 20 minutes for your brain to register that it is full. By slowing you’re eating, you’ll feel full, and satisfied, on less food.
7. Eat mindfully. Turn off the TV. Get away from the computer. Sit down and savor the food and flavors you are experiencing while eating with no distractions. By stopping to smell the aromas and feel the textures of your food, you will feel more satisfied with what you’re eating.
8. Get moving. The things you do (or don’t do) matter to your lifestyle as well. Get moving by finding some type of physical activity you enjoy doing. Try to do some form of exercise every day. Make sure that you’re getting enough sleep, rest, and relaxation. When you are sleep-deprived or stressed, your body will crave energy which causes cravings for sugary snacks and caffeine as an energy boost. And don’t forget to schedule your fun time. Boredom and stress can lead to overeating. Make sure to take time to laugh, play, and participate in activities that bring you joy.
9. Sleep, rest and relax. People who do not get enough sleep tend to eat more than those that do. Shut off the TV, stop looking in the fridge, and go to sleep! How many hours of sleep do you get each night? This answer is 8, 7, or 6 hours. Sleep and healthy eating are linked together. Research shows appetites increase roughly 25% when someone is TIRED.
10. Schedule fun time. Schedule a date night with your significant or a night out with friends on a regular basis. Join meetup groups to find like-minded people with shared interests. Sign up for some fun classes. Make fun a priority in your life.
Knowing these 10 basic things for eating healthier and losing weight, you can agree that you don’t need an expensive diet plan. You just need to learn how to make smart choices. If you can stay on track with these 10 tips, you’ll be able to lose weight without starving yourself. To listen to the full podcast and learn how to overcome the struggles of weight loss, click here.