Weight loss is so tricky. I’ve tried every diet, cleanse, exercise program and none of them seem to work long term. I’d lose weight for a little while but then something would trigger me and that was it. I was off the plan, bingeing at night and I stopped exercising regularly. This of course caused all the weight I had lost to creep back on. It wasn’t until I took a look things beyond calories in and calories out that I got a handle on my weight for good. I no longer rely on scales to tell me how I should feel or if I put on a pound or two. I know intuitively what’s going on. And for sure I follow these six keys to permanent weight loss that I share with all my clients. Hope they are as helpful for you as they are for them!
KEY 1: Always start your day with a clean breakfast
How you start your day determines how your day will continue so skip that donut that’s being offered at the office meeting. Keep your morning food clean to ensure you’re feeling good going into your day. Instead choose some scrambled eggs with ½ avocado and a handful of organic cherry tomatoes or a protein shake with almond butter, frozen organic blueberries + a handful of baby greens. Start your day fueling your body with protein and healthy fats and watch how much easier it is to say no to junk food later in the day.
KEY 2: Work out regularly lifting weights and focus on consistency over intensity
So many people will start off super intense hitting the gym 5 days/week starting January 1st and by March 1st they’re barely going anymore. Don’t burn yourself out by doing too much, too often. Pace yourself by staying active and lifting weights at least 3 times/week focusing on building muscle. It’s the lean muscle that will keep you lean all year long versus those high intensity cardio workouts that burn tons of calories but do nothing for long term weight loss.
KEY 3: Start to rethink your snacking
It’s best to get in the habit of not snacking between meals. Enjoy your food and eat to the point of feeling energized at each meal and then allow your body to digest and rest before its next meal. Typical snacks are processed foods like chips or crackers and those are not only unhealthy for you but cause cravings for sugar snacks. If you’re hungry and want to have a snack choose an organic apple, handful of almonds or hummus and celery. Think about eating real food.
KEY 4: Stop eating at least 2 hours before bed if not more
Give yourself up to 12 hours of intermittent fasting before your breakfast if you can (stop eating 7pm, don’t eat breakfast until 7am). This will help your digestive system reset and allow your body to repair and burn fat while you sleep. The worst thing you can do is party all night, stay up eating junkie empty calories and beverages and then wake up 5 hours later and eat again. Your best bet is to give yourself plenty of time before bed to rest and relax without food. You will find that giving your body time to digest prior to bed will have you wake up with more energy as well.
KEY 5: Stop eating the minute you no longer taste your food
This is a biggie for women. How many times do we keep licking that ice cream, eat that 4th cookie or drink a 3rd glass of wine without remembering how it tasted? Make a conscious decision to eat only what you enjoy and when the pleasure of eating or drinking it is no longer present simply put it down. No deprivation or denial require just a whole lot of awareness about what you’re doing! Also consider having a “3 or 4 bite rule” when it comes to eating dessert. Enjoy 3-4 bites and be done. You can never put on weight by having 3 bites of anything!
KEY 6: Read labels! No one ever thinks that chemicals can have such a huge impact on your weight
After all, it’s just sucralose or aspartame right? And what’s an artificial flavor anyway? Well for starters it’s up to 100 chemicals packed into 2 simple yet deceptive words. I have a general rule we follow in our house. If you can’t pronounce it, don’t eat it. Truth be told if you can’t read an ingredient your body most likely doesn’t know how to digest it either! The body understands how to process whole foods and whole foods are words we can easily read such as carrots, walnuts, eggs, tomatoes, brown rice, lettuce. All that other stuff lodges in our cells and disrupts our metabolism, immune system and stores in our fat cells!
My suggestion is to pick one key to permanent weight loss and try it for a week to avoid being overwhelmed. This way you can systematically make changes one by one and become more aware of the moment you stop enjoying your food or that perhaps that breakfast bagel with butter might be setting you up for a day of feeling sluggish!
Jenn Edden is a sugar addiction expert, author and empowerment coach for over 14 years. How many times do we get to the end of our day wishing we could have done it differently? And for sure with more energy and without that extra cup of coffee and 3pm snack that has left us not only hungry for something more but has just sabotaged our never ending weight loss goals! Jenn aims to give us back the power that we somehow lost in our busy lives without dieting, deprivation or denial. She simplifies the complex while delivering real results in life, food and business.
To grab a complimentary copy of Jenn’s book and learn how to kick cravings in under 7 days download it here: https://jecoaching.com/freecopywomanunleashedbook/