SUCCESS IS SMALL STEPS.... REPEATED
1. Accept That It’s Not About Willpower
The human body has evolved to eat when it‘s hungry — and to stop when it’s full. But the goal of the food industry is the exact opposite. Their goal is to stimulate your appetite, so you eat more of their products — yet leave you hungry for more. Most food products today are engineered with added sugars, fats and salt so you just keep on eating, and don‘t feel full until you‘ve eaten a ridiculous amount. And once you start, you can’t stop—the sugar beast makes you cranky and craving ALL the carbs, ALL day long (and night!). What do you do when it’s controlling your brain and your cravings are in overdrive?
We tend to believe that when we don’t have enough willpower to resist temptation, it’s a moral failing, that WE failed and deserve our fate.
But scientists have shown that the people who have the MOST self-control actually have fewer temptations. It sounds counter-intuitive, but new research at McGill University confirms that those who exerted the most self-control were actually more likely to fail at reaching their goals. In fact, the more they tried to resist temptation, the more exhausted they were and the less likely they were to succeed.
Who was the most successful? Those who faced the fewest temptations overall!
After losing over 100 lbs with weight loss surgery and keeping it off for almost a decade, I’ve learned a lot about my relationship with food. I’m a typical grazer. If there is food around me, I will mindlessly snack on it all day—even if I’m not hungry! That’s why I control my environment and limit foods that I choose not to eat, so I’m not even tempted. Out of sight, out of mind!
People often assume I have incredible will-power, but like the research shows—I actually do not! I just make sure I’m not tempted in the first place by keeping junk food, processed foods and sugary treats out of our home. I don’t need it. My husband doesn’t need it and neither do my kids!
2. Be Kind to You!
The idea that if we feel guilty for eating unhealthy - and shame ourselves for doing so - has proven to be completely counter-productive. In fact, research shows that being nicer to yourself - no matter how “good” or “bad” your eating - works far better and increases your success.
Think about it! When are you most likely to choose comfort foods? When you are stressed and having a terrible day? Or when things are going great and you feel confident and have lots of energy? It’s always on the days when we are stressed and rushed that we reach for the sugar-filled ice cream or the fast foods!
Being compassionate toward yourself fosters the emotional and mental mindset you need to establish new habits. Making positive choices is always easier when you’re feeling confident. When you learn to accept that you are still a good and worthy person, you start to create a more positive frame of mind to make healthier choices. Why? Because you DESERVE to fuel your body with good food that nourishes your health and your heart.
Making positive choices so you FEEL better happens more easily and naturally when you feel self-acceptance. Good habits take time to build and strengthen. When you feel like beating yourself up, take a moment to remind yourself that becoming healthier is a process, not a switch that can be flicked.
Watch your words. We would NEVER speak to a friend or loved one the way we criticize ourselves. “I cheated”, “I’m a failure” or “I’m a pig”. Instead, think of your future self who IS going to be a healthier, happier version of you! Then support that future self with supportive words, like those you’d say to a friend or child — “maybe that wasn’t the best choice … but this is hard... no one is perfect … I’ll figure this out … I’ll keep going … The kind of person I am becoming is worth it!”
3. Crowd Out the Bad!
Trying to cut out foods - and then winding up hungry because you aren’t eating enough - is a recipe for disaster. Replacing sugar and breads and junk with lots of healthy whole foods will help you feel full. Eating plenty of protein at each meal is crucial. It helps keep blood sugar stable and is by far the most filling macro-nutrient. Protein + Fiber = Feeling Full!
Fill yourself with foods that taste delicious, 
that you enjoy, that are high in protein and fiber - like our Protein Treat recipes (youtube.com/ProteinTreatsKitchen). Who doesn’t love cheesecake? Studies on high protein diets show they increase fat burning, reduce appetite and lead to automatic weight loss. Eat more fish, seafood, vegetables, fruits and seeds - like chia and flax, which have lots of soluble and insoluble fiber. Add Nutralean to everyday foods to increase your fullness. Instead of simply trying to say no to sugar, crowd it out with the healthy food in this plan.
4. Eat Less - but Not Too Little!
We gain weight because we eat too much sugar, and we eat between meals.You will need to eat less overall, but still enough that you don’t feel hungry and binge later on. If you’re bingeing or thinking about food all day or hoarding food, you’re eating too few calories. Fill up! Have a filling smoothie that tastes like a milkshake. Enjoy a protein coffee or a Protein Treat. If you’re hungry, it means you need more of the RIGHT calories. Be careful of grazing or mindless eating. I find I eat the most when I go out for dinner or lunch with other people. We eat becasue it’s social, not because we’re actually hungry. Be passionate about your life. When you’re bored, you will over-eat. But when you’re busy and productive, food is the last thing on your mind!
6. Understanding Sugar & Carbs
Carbs and sugar (high glycemic carbs) cause insulin spikes and insulin resistance. Insulin is one of the most powerful fattening hormones. When you spike your blood sugars (glucose) with things like whole wheat bread (2 slices have a higher glycemic index than Skittles and are converted to glucose!), your body tries to compensate. It reduces that glucose in your blood stream by storing it as fat. Since the glucose is gone, your body now craves more, starting the vicious cycle all over again. Your secret weapon? Fiber. Most people eat only 15 grams of fiber per day but we need 40-50 grams to lose weight.
5. Get Moving
Sometimes we think we have to go all-out and hit the gym for hours every day to get results. But one of the most effective ways to lose weight is actually walking! High Intensity Interval Training is probably the best way to burn off fat, along with lifting weights. However, recent studies have shown that walking as little as 15 minutes a day at intervals - for one minute as fast as you possibly can, followed by 30 seconds at a normal pace - has double the health benefits of just walking. Plus you will lose far more weight.
Any exercise is beneficial though. Aerobic exercise - like walking, running, yoga, pilates - have all been shown to reduce belly fat. Choose something you enjoy and team up with a buddy so you feel obligated not to miss a session with them. I have a treadmill desk at my office, so I often walk for hours while I’m working. It’s an easy life-hack for me. I work long hours, so it is hard to get the gym as often as I want to.
6. Get Your Water In!
Research shows that drinking 500 ml (17 oz) of water can boost your metabolism by 24-30% over a period of 1 to 1.5 hours. Incredible, right? And even better - drink an extra glass of water an hour or so after you finish a Nutralean Shake and watch the magic happen. The soluble fiber expands again in your digestive system and you find yourself feeling full all over again.
7. Have FUN & Try New Things!
Try out the recipes on our cooking show, Protein Treats (youtube.com/ProteinTreatsKitchen). Experiment with foods that make you feel full and reduce your hunger. Start re-training your brain to think in terms of GAINING positive things instead of feeling deprived. If you just give up the unhealthy foods without replacing them with something better, it’s a much harder journey. Give your future, healthier YOU the gift of healthy habits, one step at a time!
