Show Yourself Some Love
I’ve never been one to use the scale much. In fact I have one and it does nothing but collect dust and disappoint me when I have stepped on it, because the reality of it is… that number does not define who I am, it does more harm than good, for me.
So when I think about my ideal weight, it’s a place that not only feels right, but it’s easy for me to maintain. When everything in my life feels right, I make self-loving secondary food choices.
So how do you make these secondary food choices? Well it doesn’t happen overnight, that almost always leads to failure. Instead it’s a slow steady climb to get to what feels right for you.
Here are some things you can do to put more emphasis on how you feel vs that number on the scale.
Switch up your beverages, adding water can contribute to weight loss, replace soft drinks or energy drinks with water after all they are just empty calories anyway.
Focus on whole, nutrient dense foods. Whole foods support weight loss, complex carbs, lean protein, fiber from plants keep you fuller longer.
Limit exposure to additives. Additives contribute to weight gain by affecting the bodies ability to metabolize fat. These are known as endocrine disruptors. Examples are, BPA, plastics, metals, like aluminum in your deodorant, and pesticides.
Manage stress. I think we all know stress increases the body’s production of stress hormones like cortisol. This causes you body to go into fat storage mode. So how do we manage stress? Yoga, music, exercise, deep breathing, meditation, books, journaling are all simple things that can be used to manage stress.
Eat mindfully. When eating, try to slow down and be present. Take a moment to be grateful for the food and try to chew each bite thoroughly. By trying to eat (and chew) mindfully, you may find you are satisfied by a much smaller portion than when you are rushed and don’t take time to consider the meal.
Include breakfast. One thing that many people who have been successful at losing weight and keeping it off have in common is that they eat a wholesome breakfast every morning. A thoughtful breakfast can help keep you full during your morning and prevent you from binging later in the day due to hunger.
Don’t skip meals. If you’re trying to lose weight, make sure you’re not getting too hungry between meals. When this happens, you are more likely to binge on the foods you’re trying to limit. Not only are you more inclined to make an impulsive food decision, but you may end up eating far more than you normally would.
Cook foods at home. Not only are portion sizes larger at restaurants, which leads people to eat more, they’re also typically higher in fat, salt, and sugar.
Eating out can be a fun treat, but if you’re getting the majority of your food from restaurants, you may be consuming more calories than you realize. Experiment with cooking at home and explore a variety of whole foods and cooking techniques.
Prioritize Sleep. Skipping out on sleep can cause disruptions in your circadian rhythms, which can increase inflammation in the body and create conditions conducive to weight gain. Sleep deprivation also causes your body to produce more ghrelin, the hormone that signals you to eat. Most adults need 7–9 hours of sleep per night.
Exercise your body. Working out helps relieve stress, burn calories, and give your metabolism a boost even when you’re not working out. Make sure to have some protein following your workout to help support muscle repair.