If you’ve read Part 1 of this blog, hopefully you’ve incorporated those THREE changes needed for weight loss, and now you’re ready for more.
Below are TWO more things to consider if you are struggling to lose those extra pounds despite working hard in the gym.
1. You over-eat (even the healthy stuff!)
Our “normal” portion size in North America has grown to a size way beyond normal. Having seconds isn’t a good idea either. While it’s better to over-eat quinoa than it is to overeat French fries, the overeating has to stop – period – if you want to shed some pounds. It may be hard, but the good news is that it just might be one of the most successful strategies for short and long term weight loss.
So wondering how to eat less? Try one (or more) of these suggestions:
- Eat fibrous, satiating foods that help with weight loss. Fibrous green vegetables like broccoli, asparagus, brussel sprouts, kale, celery and spinach fill you up and make you feel like there is no room in your belly for seconds (or dessert for that matter).
- Practice Hara Hachi Bu. No, this is not some new diet trend; it is actually ancient Japanese wisdom. Hara Hachi Bu means to eat until you are 80% full. Sound complicated? It’s not! Try eating half of your portion and then see how you feel. Eat some more if you still feel hungry, but stop eating before you feel full. It may take some time, but gradually you will reset your satiation button. You may also enjoy getting up from the table feeling satisfied and energized, rather than stuffed, bloated and lethargic.
- Eat mindfully. Too often we eat while distracted – in our cars, in front of a screen, at our desks, etc. These distractions lead us to overeat and result in poor digestion. Instead, grab your lunch go outside and enjoy some fresh air. At dinner, try setting a timer for 20 minutes and see if you can make your meal last that long. In fact, if you eat mindfully, you will be able to practice Hara Hachi Bu (above) much easier!
- Eliminate the chance of seconds. If you’re cooking at home, serve out your proper portion and put away the rest immediately (maybe for lunch the next day?) so there is no temptation to go back for seconds.
2. You’re dehydrated.
This is the one tip that everyone knows and one of the easiest/cheapest to implement, but yet people still don’t drink enough water.
Why is water so important for weight loss? Because . . .
- Water causes the body to burn more calories. Pretty cool, eh!
- Water suppresses your appetite. If you are hydrated before you sit down for a meal, you will eat less. Why? People often mistake hunger for thirst, so if you’re saying hydrated you’ll be able to ward off carvings and excess food intake.
Resolve to drink at least 4-8 glasses a day depending on your activity level and body size. There are many free apps to help you with this, or simply keep a reusable bottle of water with you wherever you go as a reminder.
You can lose those stubborn pounds! No cleanse, diet or funky pill needed. It’s about being deliberate and conscious and seeking help if you need it. I’m here if you need me.