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The #1 skill required for weight loss (that most people ignore)
The #1 skill required for weight loss (that most people ignore)
If you’re used to following diets or programs, you’re probably pretty tuned into what to eat, how much, and how often.
But what most programs fail to tell you is that you can actually re-learn to trust your own hunger and fullness cues. And these cues are KEY for losing weight without being a slave to your calorie tracker.
I’ve been there. Tracking every morsel, shoving a spinach salad down, and weighing each component of my next meal. SO out of tune with my own body. Was I hungry? Starving? Stuffed? Couldn’t tell you.
The only time I knew was when I was so stuffed, I would purge.
Now? I of course eat balanced meals, but most importantly… I follow my own hunger cues. Here’s how.
How to use the hunger scale:
Allow yourself to get hungry before you next meal. Pause and notice— what does that feel like in your body? Is it an emotional feeling? A physical feeling? What does your stomach feel like?
Avoid getting too hungry. This leads to overeating (and feeling sick).
Eat slowly without distractions. Sit down and really focus on what you’re eating. Eating while watching tv, scrolling social media, or trying to send an email means you won’t actually be satisfied by the food you’re eating.
Aim for most meals to be balanced. I call this the PFF (protein-fat-fiber) method. Download my free ebook to learn how to combine the hunger scale with balanced meals for optimal success with overcoming emotional eating + actually lose weight in a balanced way.
weight loss + perfectionism
Does this sound familiar?
Looking for the perfect weight loss plan, with lots of specific rules. Always starting on a Monday. Bonus points for Jan 1 or the first Monday of the month. Doing the shopping, planning the meals.
Or maybe it’s looking for the perfect workout routine, scheduling all the days.
And then life comes up. Something happens, and you say “F- it” only to look for the next best plan next month. You re-start the whole 30, you’ve purchased meal replacement shakes, and tried counting macros and just know the RIGHT PLAN is the answer.
I have news… there is no perfect plan. No perfect food or workout.
But the good news is, the absolute best thing you can do is stick with a few basic habits (even when life is crazy) because that’s the thing. Life IS crazy. Between kids and work and schedules and family responsibilities and holidays there is NO perfect time and NO perfect plan. Sticking with a few basics is not sexy. But the results actually last!
Four Basic habits to stick with:
Protein. A high protein diet keeps you satisfied and helps you to be able to tune into your hunger and fullnness cues. Aim for 30g/meal from foods like edamame, chicken/meat, eggs, cottage cheese or greek yogurt, et.c
Walk. Yes seriously, increasing your step count can help by increasing your movement, but is also helpful at managing stress. And stress can seriously F with your ability to lose weight.
Use your hunger and fullness cues. aka Stop eating when you’re bored! (if you struggle with emotional eating be sure and download my free ebook).
Sleep. Getting enough sleep is key for your mental health and ability to lose weight too!
Want a deeper dive into the basic habits that can help you to lose weight? Want to stop emotional eating or looking for the perfect plan? Download my free nutrition guide!
5 easy and healthy breakfast ideas for moms
I know the feeling of dragging in the morning, barely getting by on a cup of coffee and being starvingggg by mid-morning. It’s a vicious cycle that leads to huge sugar cravings + energy crashes. If you are repeating that cycle on a weekly (or daily basis) it’s a recipe for feeling like crap and quick weight gain.
Need some healthy breakfast ideas?? Here are 5 simple PFF (protein-fat-fiber) breakfast ideas for busy moms!
Why PFF?? HIgh protein + fiber with some healthy fats = the perfect combo to keep you satisfied, and keep energy levels up without a crash.
PFF Oatmeal. Use 1/2 c quick oats. Add water + 1/2 cup egg whites and cook like normal. Mix in whatever combo of toppings you like (berries, banana, peanut butter, etc. ) Add 1-2 T chia seeds for extra fiber.
PFF smoothie. A protein shake that will keep you satisfied with extra fiber (from greens and fruit) plus some healthy fats. Use milk of choice, add in protein powder, blend with 1/2c fruit and a large handful of greens (like spinach or baby kale)
Avocado toast. Make it PFF by adding a fruit egg + some egg whites or cottage cheese. Use whole grain bread and add a side fo berries for even more fiber
Egg scramble. Make it PFF by adding 2 eggs, 1/2c egg whites to some sauteed veggies. Sprinkle with cheese.
Pancakes. Make it PFF by using kodiak cakes. Skip the syrup and top with greek yogurt, peanut butter, and fruit.
Need more tips for healthy and balanced meals? Sick of trying different diets and nutritiion plans only to “fall off the wagon” and binge eat? Be sure and download my free nutrition guide!
4 ways to model healthy habits for kids + BONUS ebook: how to stop yo-yo dieting
Most moms I talk to want to break their nutrition patterns/obsessions to benefit their kids. They grew up either self-soothing with food or with body image issues stemming from their own mothers’ food or body comments.
Ready to learn how to break your own patterns so your kids can grow up with a healthy body image + a healthy relationship with food? High five! Here are four tips to get you started.
Tip One: the way YOU talk about your own body matters big time.
Breaking this cycle is not a “do as I say, not as I do” situation. It all starts with you, mama, and that means owning your own ish and taking note of how you talk about your body out loud AND silently in your mind.
Kids can pick up on your body language and they notice things you may not even realize… how often you’re weighing yourself, the words you use when you put on a bathing suit or try on clothes, how you act when they ask you to go swimming or out for ice cream. They notice if you’re talking about weight loss, counting calories, or stressing about weight gain.
It might seem overwhelming to overcome years (or maybe decades) of beating yourself up. I hear you. Put your hand on your heart and take a deep breath, and practice thoughts that are positive (or neutral) about your body. Remember: this isn’t about loving your body. it’s about talking about bodies in a neutral way without obsessing over how they look.
I HAVE a body (instead of **insert size commentary, etc.)
My body is capable of amazing things
I feel best in my body when I take care of it
I can take care of my body by ____________
My kids will learn to care for their bodies by how I care for my own body
Catching yourself in your old thought patterns is the first step to changing them.
Tip Two: all foods are neutral (aka no bad foods)
Saying some foods are bad for us (unless for example: the kid is allergic, or the food is moldy) can actually backfire and lead to kids obsessing over foods.
It might seem counterintuitive, but allowing kids some access to processed or sugar/salty foods can help them learn to self-moderate, especially when you’re asking questions like “I know you want more, and this ice cream is soooo delicious! But how do you think your tummy would feel if we had more ice cream? There is plenty left, let’s save some for tomorrow”, etc.
Including dessert, for example, as part of the weekly routine (I.e. on Tuesday and Friday we have dessert) it makes it planned, they know they can expect it a few times a week, and MOST importantly it’s not a bribe.
Including kids in planning meals, cooking, picking out foods at the grocery store, looking at recipes, etc. can help them feel empowered as meal-time participants.
Tip three: Don’t bribe with foods
I know this is a hard habit to break, and I even find food bribes flying out of my own mouth when I’m desperate. But using foods to bribe kids is just like labeling or making certain foods off-limits- it can actually backfire and lead to kids obsessing about foods, sneaking foods, and then when they access them, they feel scarcity so rather than listening to their hunger/fullness cues, they eat until stuffed.
Rather than bribing- as mentioned above, offer foods that kids love regularly.
An example of this: my 5-year-old LOVES mac and cheese. I offer it about once per week, and when I make the plate I also offer a protein (like shredded chicken for example) as well as a fruit and vegeteable. She has the food that she wants AND she can have it as part of a balanced plate. Win-win. Now, she doesn’t always want the veggie- but the point is that we offer foods that are less nutritionally-dense as part of a balanced meal.
Side note: nutritionally dense foods are foods like fruit, veggie, whole grains, lean proteins, healthy fats, etc. that provide the body with satisfying and healthful nutrients.
Calorically dense foods are the opposite. These are foods that are higher calories, lower in nutrition I.e. highly processed foods- chips, candy, fast-food, muffins, sweetened drinks, fried foods, packaged crackers, cookies, etc.
Tip four: modeling a healthy relationship with food + exercise
Talking about food and exercise in a positive way is key in helping kids learn their own healthy habits. This isn’t so much about lecturing but narrating your own experience
“Wow, I love how I felt after I got some fresh air and went out for a walk. How does your body feel when you go outside to run/play/etc.?”
My body is telling me it’s hungry! I feel a little grumble in my belly. How does your body tell you it’s hungry?
My body is starting to feel full. I still have food on my plate, but I’m done eating. How is your belly feeling?
Ooops I had a little bit too much candy and I have a belly ache! Silly me. How does your body feel when you have a lot of sugar?? What do you think mommy should do next time?
I like to put my fork down between bites because it helps me slow down when I’m eating. Do you know why it’s important to eat slowly? (Discuss mindful eating, slowing down, enjoying food, stopping when satisfied, etc. )