The weight loss paradigm is shifting. It is less about force, willpower and struggling and more about listening to your body’s needs and eating in order to feel good and fuel your entire life.
In fact, your healthy choices can literally become so second nature that you don’t even have to think about weight loss or maintenance at all.
Your body has an internal set point where it is healthy and happy. Your body is also on your side. Treat it right and it will meet you at a place that is healthy and fit where you feel amazing!
If you have very specific goals like building muscle, competing, athletic training etc., you may have to be more specific. But if you are after a healthy weight in which you and your body can be happy, energized and filled with life, then these principles will help you get there in a way that’s sustainable and enjoyable!
6 Steps To Sustainable Weight Loss Success
1. Choose foods that make you feel good.
Foods that leave you feeling good and full of energy are going to naturally be more nutrient dense, health-giving and conducive for weight loss. As you choose foods that fill you up with nourishing energy, they will end up “crowding out” – or leaving less room – for the unfavorable foods that lead to weight gain. Bonus!
A simple question like, “what can I put in my body that will make me feel really good?” can work wonders.
This process will become so second nature after repetition that eventually, you won’t even have to ask yourself anymore.
2. Take advantage of the times when you can eat high quality and nourishing foods.
Life is not perfect. Some moments you may not have the healthiest choices around so in the moments that you do, take advantage of them.
Breakfast for example: you are home, you can grocery shop, there is no reason to not make it nourishing and set yourself up for an incredible and energized day. Focus on protein, a small amount of fat and complex carbs/veggies. Something to keep you satiated.
A simple example would be 1-2 eggs (with the yolk!) cooked in ghee or coconut oil, ¼ sliced avocado, 1 piece gluten-free sourdough toast, with a side of greens drizzled with a little apple cider vinegar and olive oil and a dash of sea salt. And don’t forget to start your morning with a glass of warm lemon water and fresh green juice.
It is what you do the majority of the time that matters, so in the moments that you can, be sure to really take care of your body’s needs.
3. Think in terms of “balance.”
Think of your body like a bank account. You want to have more deposits (health-giving food and self-care) than withdrawals (health-depleting foods and lack of self-love/care). When this happens, you can still withdraw every now and then without going bankrupt with weight gain and bad health. It’s all about moderation.
Want to enjoy the burger one night? Have it and enjoy every last bite! Just be conscious about balancing out the indulgences. I’m not talking about following it the next day with a restrictive workout, I’m talking about eating something that will nourish you – whether that is with a balanced meal or taking such good care of yourself on a normal basis that your indulgences are nothing but that, an indulgence and a moment to enjoy.
No guilt, no shame, no “that’s off my diet.” If you are going to have something, have it. Be mindful and truly ENJOY the experience. When you label and create a lot of emotional turmoil around your food choices, that is when you start to lose control, when you eat one “forbidden” food. This labeling and guilt can also make a burger at lunch lead to eating “bad” all day because you now feel like you already ruined everything.
But you didn’t!
When you are nourishing and listening to your body, there is no diet to fall on and off of. It is a lifestyle and one that supports you daily. Your body will recognize your effort and it will repay you in the form of health, energy, improved skin, nails, mood, etc.
Totally worth it!
4. Regardless of the type of food you are enjoying, eat slow, be present with it and really enjoy it.
By slowing down and being present while eating, you get a chance to really enjoy the food you are consuming. This also gives your brain time to catch up to your body and allows you to pay attention to your hunger and fullness cues so that you know when the right time is to stop. In slowing down, you also get a chance to enjoy each bite and remember the mealtime experience. This will leave your brain and body feeling satisfied and will help to diminish cravings. Balance is also a big one in keeping those cravings away!
5. Take care of the essentials: water, sleep and movement.
Moving daily and taking care of yourself with adequate water consumption and at least 7 – 9 hours of high quality sleep a night is imperative to stay at a healthy weight filled with energy and vitality.
Aim for ½ your body weight in ounces of water each day. Fitlife Coaching has a great trick for making sure you get enough water.
Grab a 20-32 oz. BPA-free water bottle. Add as many rubber bands to the bottom as are needed to hit your daily goal. Example: You weigh 160 – your goals is 80 oz. of water. With a 20 oz. water bottle, you need 4 rubber bands.
Every time you finish a bottle, move 1 rubber band to the top. Keep filling it up until all of your rubber bands are at the top of your bottle. Sounds way harder than it is. Go ahead, give it a try!
6. Fill your life with more than food and ditch the diets.
Pursuing optimal health is amazing, but when you have such a strong focus on food and health that it takes up a majority of your focus, oftentimes this does more harm than good.
What you focus on expands, so thinking about food, food, food all of the time might very well make you eat more food.
There is so much out there in this big beautiful world and it is up to you to experience it!
What are some things that light you up? Go out and do them! Move in ways that you love. Connect with others. Create something. Follow your dreams. Work on your personal development. Try out a new city. Lose yourself in an incredible book. Plug into an incredible community of inspiring individuals.
Oftentimes, when we are living a life that aligns with our highest vision we have for ourselves, the food and weight just takes care of themselves in the background.
What principle are you going to implement this week? Tell us in the comment below! Remember, we are in this together!
After turning her own yo-yo weight loss and gain, binge and emotional eating and severe health complications around, Brittany now leads other women internationally to create a life fueled by freedom instead of diets, weight and food obsession as a Blogger, Speaker and International Master Coach. People come to her with issues around their health, eating and weight and a total transformation ends up taking place at their core.
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