Hey there! How's it going?
I was sitting here thinking what I wanted to share with you today and decided to share my #1 weight loss tip.
Are you ready???
It's very simple!!!
Eat when you are PHYSICALLY hungry and stop eating when your physical body is at neutral.
And if I were asked to break that down even more...it would be the second part of that sentence:
Stop eating when your physical body is at neutral.
Neutral is when you have eaten TO enough, not past it. Neutral is where you could take a few more bites of food but you could also leave your food.
Neutral is the point when you no longer feel hungry.
I know I talked about this a little bit in my last blog post titled "Physical Hunger". It's important to repeat again and again because so many times we are eating because of other things, other people when we are not physically hunger or we are eating past when our bodies tell us we have had enough food.
Here are some examples of when we are eating because of other things or people.
EXAMPLE:
The time on the clock says 5 pm....and we eat supper at 5 pm every night.
Where is the emphasis?
It is on the clock and not your PHYSICAL body.
REMEMBER: Our bodies are very unique and very self efficient. Your body will tell you when it is hungry and when it has had enough. Learn and know your hunger cues specific to you!
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EXAMPLE:
We eat because we are stressed out about something that is going on in our lives.
Where does this put the emphasis?
It puts the emphasis on what is stressing us out, not what your PHYSICAL body is needing in that moment.
REMEMBER: This is considered emotional eating. Emotional eating is what I covered in last week's blog. I broke down the different feelings of emotional hunger verses physical hunger. Go back and check last week's blog out!
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EXAMPLE:
Sometimes we eat because other people are eating.
Where does this put the emphasis?
It puts the emphasis on what other people are doing.
REMEMBER: As a human being, we are a herd type of animal. If we see someone else eating, we will falter to doing the same thing.
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EXAMPLE:
Sometimes we eat because the food is just there.
Where does this put the emphasis?
It puts the emphasis on the food.
REMEMBER: Our brains love to be thinking about stuff and it's job is to figure things out. So when we are bored, our brain will often think about and figure things out with food. Give your brain something else to figure and think about instead of food.
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EXAMPLE:
Sometimes we eat because of a celebration, such as a birthday or a funeral.
Where does this put the emphasis?
It puts the emphasis on the food.
REMEMBER: Whether it is a birthday or a funeral or any other celebration in between, remember what and/or who you are there for. Celebrations/funerals are about a certain person, not the food.
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EXAMPLE:
Sometimes we eat because we are tired.
Where does this put the emphasis?
It puts the emphasis on being tired and not
what our STOMACH is saying.
REMEMBER: When you are tired, your brain will be reaching for what is a quick energy fix...food that often is a quick energy source. Ask yourself what you really need in that moment.
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EXAMPLE:
Sometimes we eat because the food is free!
If you go to Sam's Club on a Saturday, you could have a whole free meal.
Where does this put the emphasis?
It puts the emphasis on the FREE food.
REMEMBER: YOU ARE ALWAYS IN CONTROL OF WHAT GOES INTO YOUR MOUTH. The food does NOT call you name.
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EXAMPLE:
Sometimes we eat because Grandma LouLou is a food pusher and will not take no for an answer.
Where does this put the emphasis?
It puts the emphasis on Grandma LouLou's food.
REMEMBER: YOU ARE ALWAYS IN CONTROL OF WHAT GOES INTO YOUR MOUTH. No one is holding you down and force feeding you.
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These are all examples of how we do not tune in or listen to our bodies to if we are physically hungry or not.
Here are some examples when we blow past neutral ourselves.
EXAMPLE:
You have the thought "This tastes sooooo good!"
Where is the emphasis?
The food. You want the emphasis to be on what our belly is feeling, NOT the food.
REMEMBER: YOU ARE ALWAYS IN CONTROL OF WHAT GOES INTO YOUR MOUTH. YOU CAN STOP EATING AT ANY TIME.
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EXAMPLE:
You have the thought "A few bites won't hurt."
Where is the emphasis?
The food. You want the emphasis to be on what your belly is feeling, NOT the food.
REMEMBER: ANY TIME YOU OVER EAT PAST YOUR NEUTRAL, THAT IS EXTRA FOOD FOR YOUR BODY.
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EXAMPLE:
You have the thought "I don't get this food that often so I am going to eat it all."
Where is the emphasis?
The food. You want the emphasis to be on what your belly is feeling, NOT the food.
REMEMBER: THIS IS A SIGN OF RESTRICTION. DON'T RESTRICTED YOURSELF LONG TERM FROM THE FOODS YOU LOVE. THIS SETS YOURSELF UP FOR A BINGE EAT.
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EXAMPLE:
You have the thought "I will start (weight loss) tomorrow."
Where is the emphasis?
The next day. It pulls your intention away from the moment you are in and places it to another time.
REMEMBER: YOU WANT TO LIVE IN THE MOMENT YOU ARE IN RIGHT NOW.
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EXAMPLE:
You have the thought "I don't want to stop eating."
Where is the emphasis?
The act of eating. You want the emphasis to be on what your belly is feeling, NOT the actual act of eating.
REMEMBER: THIS IS A SIGN OF EMOTIONAL EATING. ASK YOURSELF WHY DON'T YOU WANT TO STOP EATING AND SEE WHAT ANSWER YOU PROVIDE YOURSELF.
So this is my homework for you this week.
Start to pay attention to what you are thinking when you eat.
Start looking for patterns you might have around meal time and/or food.
Eat when you are PHYSICALLY hungry
and
Stop eating when your physical body is at neutral.
This is YOU listening to your body.
This is YOU honoring your natural hunger cues.
THIS IS SELF-LOVE.
THIS IS SELF-CARE.
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