The best way to eat for weight loss is to discover the foods that nourish and satisfy you without over-stimulating your appetite. This allows you to eat until you’re comfortably full, and then get on with your life.
This begs the question: If it really is that simple, why is it so hard?
My answer is that there is a part of you, Freud called it the "id," Carl Sagan described it as the primitive brain, and I think of it as my "Inner Teenager," that wants you to forget everything you know about health, balance, and moderation so that it can have whatever it wants.
So not only do we have to discover the most satisfying foods, we have to develop a strategy to help us keep eating them.
Once we find the foods that serve our needs, we have to go a step further and find ways to manage our eating behavior. The primary basis of successful long term fat loss is a change in eating habits. You must identify the eating habits that are making and keeping you fat, and then you need to change them.
Here is an example of an eating habit that has to change for permanent fat loss to take hold:
Many of the women I know who struggle with too much body fat eat a surprisingly small amount of food: especially by volume.
Their taste buds and appetites seem to be turned off by simple unprocessed foods. The idea of a spinach omelet, or even a dish of Greek yogurt with some fruit is so unappetizing to them that they skip breakfast completely, leaving them so hungry that they grab a donut in the office at 11AM, or they buy and devour a scone at Starbucks.
Then, the "Hit" they get from the sugary treat drives them to snack all day long. Even worse, the manufactured yumminess of the commercially prepared snack ruins their appetite for simple, home-made food. (Believe me, I’ve been there. Once I would get the “Kick” from the sugar buzz, I would end up chasing that feeling by snacking until bedtime.)
Do you know any busy moms who feed their kids but forget to eat breakfast themselves?
I sure do, and when you're out working, or volunteering, or running errands, highly processed nutrient-poor foods seem to be everywhere. Case in point: what are candy bars doing at the checkout counter at the hardware store? Making money for the company that owns the store that's what.
So to busy people everywhere I say:
Eat a nutrient dense breakfast of whole foods with plenty of healthy fat, moderate protein, and lots of fiber. (And yes, that fiber can come from vegetables- it does not have to come from bread and cereal.)
I know, I can hear you now: "That sounds like boring food that is hard work to prepare."
Maybe it is at first, but if you prepare and eat real food on a regular basis, your taste buds will re-awaken, your energy will increase, and your waistline will shrink because real food tends to be filling and anti-inflammatory.
So what if you do start to shop for and prepare your own real food on a regular basis? What happens when you start to lose weight, you get bored with your eating routine, and you start to hunt for scones again?
You need a written record of your fat loss strategy that you can turn to, in order to help you get your head on straight again.
In my work at Gordon studio, I have found that my students who come to train, dance, and transform their bodies have a wealth of knowledge about what works for them in terms of eating for fat loss: but they stop using that knowledge!
They acquire what I call:
Fat Loss Amnesia.
So I'm going to make a simple request to help you build your own fat loss strategy.
For just three days: Yes just three days, I'm going to ask you to make and eat breakfast at home, and write down what you made.
This is powerful in two ways: Studies show that people who write down what they eat lose twice as much weight as those who don't, and you will have the beginning of your own "Real Food Strategy for Fat Loss."
I want you to get the benefits of being in charge of what you eat, especially for your first meal of the day.
Here's what I had this morning:
2 eggs from a friend's hens
2 slices of uncured local bacon
Spinach sauteed in coconut oil with mushrooms.
It's noon, and I'm still feeling satisfied and energized.
You could also have 1 cup of strawberries with 1 cup of greek yogurt and 1 oz chopped raw almonds. Add cinnamon and a few drops of stevia if the yogurt is too tart.
So prepare your own real food breakfast for three days, write down what you made, and see if you notice a difference in how you feel. My guess is that you will have more energy and fewer cravings throughout the day: leading to a looser waistband at the end of just three days.
If you want a complete strategy to get rid of sugar cravings in three days, I have written Sugar Freedom: a complete program that shows you exactly what I ate to lose more than 60 pounds, and keep them off for 5 years and counting.
You can get Sugar Freedom for 30% off for a limited time at www.sugarfreedom.com
Catherine Gordon A.C.E., was named the Certified Turbulence Trainer of the Year for her work with her students at Gordon Studio in Sonora, CA. She is a member of the National Weight Control Registry and the author of The Sugar Freedom Diet.
Her website is www.sugarfreedom.com