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:

1. 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?

2. Avoid getting too hungry. This leads to overeating (and feeling sick).

3. 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.

4. 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:

1. 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

2. 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.

3. 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).

4. 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!

How to stop overeating: tips to reduce stress eating

If you frequently find yourself overeating to the point of feeling sick and would like to stop, but feel out of control, keep reading!

Tip one: Eat up (the right foods)

As busy moms, it’s easy to let time slip by between meals and then feel HUNGRY and overeat. While it may seem counterintuitive, EATING more (of the right foods) can actually prevent you from getting over-hungry and then overeating.

But the key is eating the RIGHT things. A high protein diet with lots of fiber (think: fruits, vegetables, whole grains, legumes, etc.) can help keep you satisfied between meals. Highly processed foods (think: chips, crackers, muffins, etc.) will not fill you up for long at all -even if they are high in calories.

Wondering how to increase protein intake?

High protein foods include meats, cottage cheese, greek yogurt, and vegetarian options like lentils or soy beans. For simple protein options, I love using rotisserie chicken, protein shakes, cottage cheese cups, and lunch meat.

Tip two: Managing stress + feeling your feelings instead of numbing

Managing stress is the second key factor in reducing overeating or stress eating. If you frequently overeat when feeling stressed out (hello motherhood) you are not alone. It’s easy to “treat” yourself at the end of a hard day, but doing this on the daily will only lead to feeling like crap.

Stress management looks different for everyone, but a few proven ways include the following:

• walk or physical activity

• meditation or a few minutes of quiet

• journaling it all out is surprisingly effective

• therapy

• true self-care— alone time, time with friends, time to tend to your own needs

• reading - quiet, relaxation sans screen

• reducing social media/news intake

Remember, none of these tools will take away the feeling of stress/anxiety/etc. You will need to learn to allow the feeling without numbing it with food.

Uncomfortable feelings do not last forever… most pass quickly, and they for sure pass quicker when you notice and feel the feeling (I.e. what does it feel like in your body? Pressure or heaviness? Is it hot or cold? Do you want to cry? Scream?

Allow it, name it, sit with it. Set a timer, and wait 20 minutes before reaching for food. Getting used to sitting with your emotions will allow you to drastically reduce emotional eating.

And even if emotional eating feels good in the moment, there is STILL discomfort in the form of bloating/physical pain, dealing with weight gain, etc.

Ready to break up with emotional eating for good?? Sick of trying alll the diets? Download my free ebook below!

The Super Smoothie

How you can make a deliciously filling and satisfying smoothie at home (that isn’t full of sugar like the smoothie shop)!

It will keep your blood sugars balanced, your hunger hormones in check, and leave you feeling full for hours. 

The super smoothie is a perfect on-the-go breakfast, or post-workout meal. Honestly, as a busy mom, the super smoothie saves me from eating junk on the go SO often! 

The SUPER SMOOTHIE is full of  veggies, fruits, healthy fats, AND protein. The fat-fiber-protein punch is the winning combo to keep you feeling full! 

Start with about 8 ounces of liquid + a handful of ice in your blender.Then add fiber, fats, and protein

liquid: water, coconut water, green tea, almond milk, coconut milk, or cows milk are great options 

fiber: fruits and veggies are a great source of fiber to help with digestion, balance blood sugars, prevent chronic diseases, and  increases satiety as well.

• try:  veggies like kale, spinach, celery beets, or cucumber

• banana, berries, pineapple, or peaches are great options (try to stick with 1/2c or less!)

fats: fats are ideal for that satisfied feeling, and also provide nourishment for our brains, and help with healthy skin too!

• try: peanut butter, almond butter, coconut oil, coconut butter, nuts, flax, hemp, chia, etc. 

protein: protein balances your blood sugar, which helps you avoid that sugar spike then crash feeling you can get from too-sweet shakes and smoothies. Aim to get at leas 20 g of protein.

• try: whey, casein, egg white, pea, or rice protein.  

 

Are you ready to break up with restrictive diets??

I've been obsessing over & coaching nutrition for the past decade…

But I’m baffled that people are still jumping from restrictive diet to restrictive diet and feeling frustrated with their weight, year after year after year. 

I ESPECIALLY hate that newly postpartum moms are targeted with diets that are not only NOT sustainable, but too low-calorie to provide the necessary energy required for nursing, motherhood, etc.!

My take— I put together a brand new ebook on how you can BREAK UP with the restrictive diets and learn how to work WITH your body toward health + sustainable weight loss WITHOUT giving up food you love, obsessing over counting calories, or feeling hungry. 

 Click below to download the (free!) 19 page ebook full of tips + info to help you break up with dieting, cut the sugar cravings for good.