10 steps to Radiant, Nourished You

When it comes to weight loss you can’t underestimate the simplicity, so here are 10 simple steps you can implement today. Start with one and add another one every day. Before you know it – they will all become habits, that will take your from hungry and angry to radiant, and nourished.

1. Drink Water
You did hear it before, but I still think it’s worth emphasizing. Especially as we often mistake dehydration for hunger (not to mention we don’t always do what we know). So next time you feel hunger pang – drink a glass of water, wait 10 minutes and then reassess. Chances are – you might not need that snack after all.

2. Reduce or eliminate caffeine.  
Too much caffeine mimics a blood sugar crash – you’re high for a bit but then you coming crashing down and crave….SUGAR, to get the energy levels back up.

3. Get a good night’s sleep.
For many of us, this is easier said than done. But if you’re constantly tired, your body is going to look for energy, usually in the form of sugar or caffeine. Power down an hour earlier than usual, and notice how your cravings disappear.

4. Sniff out low-fat and fat free foods.
When food manufacturers take the fat out of foods, what do they put in? Yep, sugar. So eat good fats. Healthy fats keep you satisfied and have a host of digestive and health benefits.

5. Move yo’self.
Movement is another kind of food for your body. It releases stress, makes you feel great and look great. When you don’t get enough, the body starts to look for other ways to blow off steam, like binging on Snickers bars or crisps (talking from experience here!).

Any type of movement will rev up your metabolism, aid digestion, and reduce stress. Take the stairs, walk to a further train or bus stop, and do something you enjoy.

6. Mom’s advice was right….[chewing].
Chewing gets rid of cravings by releasing the natural sugars in foods. Plus, it makes eating really pleasurable, so you’re less likely to crave more food. Put your fork down between bites and slow down. Chewing well aids digestion and slowing down gives your brain time to register you’re full before you overeat.

7. Add more pleasure and fun to your life.
So often we settle for a Snicker bar when what we really want is a nap, a hug, sex, time to read a good book, a walk outside, something slow and lovely that allows us to relax. What a bummer that instead of giving ourselves the sweet things in life, we settle for a lame brown candy bar. Create a “Fun Menu” on your smartphone and list all the things that make life fun and pleasurable to you. The next time you have a craving, instead of grabbing a Snickers, grab something from your Fun Menu instead.

8. Eat, eat, eat!
Don’t fall for the calorie counting, and deprivation school of thought. Eat real food.

  • Eat lots of vegetables, fruits, and dense, whole grains.
These foods provide healthy fiber and usable energy to keep you feeling full and energized longer.

  • Eat breakfast, lunch and dinner.
Skipping meals affects your mood and blood sugar levels, and lends to overeating when you become too hungry.

  • Use smaller dishware.
People tend to eat more when their plate or bowl holds more food. It takes less food to create a plateful using a smaller dish.

  • Add in to crowd out.
Don’t deprive yourself by taking away foods you enjoy. Adding in new, healthier choices will naturally crowd out some of the less healthy foods.

9. Reclaim your cooking rights.
Cooking at home saves money and allows you to control the quality of ingredients and the amounts of fat, salt, and sugar used. Plus it will be made with love.

10. Slow down and eat mindfully.
Turn off the TV and other distractions, appreciate your food, and pay attention to what you’re eating to feel full and satisfied after you eat. Being calm and taking time to sit down and eat more slowly allows you to take in the tastes, smells, and textures of your food, leaving you more satisfied.

Over to you – which of these steps are you going to implement today? Yes – today. Don’t wait till tomorrow, because you’ll simply forget and life will get in the way. Let me know – either reply to this email or let me know in the Radiant, Nourished You Facebook Group.
Can’t wait to hear from you.

To Radiant, Nourished You,

Joanna

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