So we are Exiting Dieting… and discussing Mindful Eating… What does this mean?
Bear with me for a quick minute before I get to the punch line!
Why am I dissing on dieting?
According to Dr. Mark Hyman, functional medicine doctor, Director of the Cleveland Clinic Center for Functional Medicine and New York Times bestselling author of “Ultrametabolism” and “Ultrawellness” most diets predictably fail because of 5 reasons…
- You try to exercise your willpower to control your appetite instead of understanding there is a science behind hunger
- Your focus is too much on counting calories
- Your diet consists of all low-fat foods
- Your weight is actually affected by hidden reasons that require medical attention
- You lack a solid health and weight loss plan to guide you on your journey
Dr Hyman also says that when the average dieter loses weight, they lose muscle AND fat.
But once they regain the weight, they gain back only the fat… which will ultimately slow down your metabolism.
Boooo! That’s not what we want!
How can I succeed with my health without dieting? (AKA Mindful Eating)…
Here are 5 success tips that will keep you in peak health without dieting:
- Eat enough whole fresh food to satisfy your appetite (your body will be less hungry because it’s fully nourished)
- Eat protein for breakfast to boost your energy for the day
- Eat your last meal three hours before bedtime to give your system time to digest before sleep
- Make low-glycemic foods your diet staple such as nuts, seeds, chicken and fish so your blood sugar stays level
- Eat good fats at every meal such as avocado, nuts, seeds and olive oil (healthy fats are your friend, not your enemy)
What do I do now?
Honoring your Fullness is a thing!
Slowing down is one of the best ways we can get our mind and body to communicate.
The body actually sends its satisfaction signal about 20 minutes after the brain does, which is why we can unconsciously overeat.
If we slow down, we can give our body a chance to catch up to our brains and hear the signals to eat the right amount.
Slowing down might include chewing each bite 25 times (or more), setting your fork down between bites, eating at the table (and not in front of the TV) etc.
What are some ways you can slow down eating and listen more deeply to your body’s signals?
Let me introduce you to the 20 Minute Meal and how to do it…
The 20 Minute Meal
How to Do the 20-Minute Meal…
Starting with your next meal, follow these simple steps.
Check the clock before you start your next meal.
Eat your meal at the pace you normally would.
Check the clock at the end of your meal.
Jot down how much time your entire meal took in your 20-Min Meal Journal.
Bonus Tip: No judgment here. The 20-Min Meal Journal is NOT a food journal. It’s NOT about being “bad” or “good”. It’s about discovering if you’re taking enough time during your meals for your tummy to tell you what the right amount of food is for your body. The first time I did this, my meal lasted 3 whole minutes. I repeat, no judgment.
At your next meal, increase your meal time by 2 minutes more than your last time.
Document your meal time, when you started to feel full, your mood and your “aha!” moments in your 20-Min Meal Journal.
Keep repeating Step #2 with each meal until meals last at least 20 minutes.
Document each day in your 20-Min Meal Journal.
• Note at what time during the 20-Minute Meal that you feel satisfied and when you tip over to full in your 20-Min Meal Journal.
Make each meal for the next 7 days a 20-Minute Meal (or longer!)
Note in your 20-Min Meal Journal if you feel uncomfortably full.
I’ve created your 20 Minute Meal Journal for you 🙂 ..you can get it here xo
You can also get your downloadable 20 Minute Meal Journal by entering your contact details in the form below…
I have a few spaces available in my Life Coaching program. With me. And you. 1-1. It’s Personal. Powerful. and a bit Intense.
Here’s to your best life 🙂
Want more support? Join the free “Self Care for Women” FB Group to engage with a great group of girls who are learning to love and look after themselves more. We can only grow if we surround ourselves with like-minded people. If we don’t take action and choose to find those people, we stay stuck.