EP. 6- HOW TO EAT TO LOSE THE LAST 10 POUNDS: The 4 SIMPLE things you MUST do with your nutrition to get to your goal weight.


EP. 6- HOW TO EAT TO LOSE THE LAST 10 POUNDS: The 4 SIMPLE things you MUST do with your nutrition to get to your goal weight.

Ever find your personal goals in the back burner?

Does your business and career take priority over your self-care, nutrition, exercise and feeling good?

Do you feel like it is one or the other?

You can absolutely, 100% do both.

If you keep telling yourself that it’s not possible to have both, to be successful at both at the same time, then you’re right. If you tell yourself that then you’re not going to be successful. You’re not going to be able to do both.

But when you start letting yourself believe that you can achieve both, then you actually start acting differently.

Start giving yourself permission to be really invested in your business, career, education and getting ahead and at the same time be really invested and committed to getting the results you want in your fitness, weight loss, health, and self-care.

Contrary to popular belief, the nutrition is simple.

There are four main concepts you need to know:

  1. What you should eat
  2. What not to eat
  3. How much to eat
  4. How to joy eat

What you should eat

Have three meals per day—breakfast, lunch, and dinner—and apply the following guidelines.

At every meal, you should have a good quality protein, which could be any sort of animal protein like beef, chicken, turkey, pork, salmon or even eggs.

You should also have at least a cup and a half of non-starchy vegetables at each of your meals. Really try to focus on leafy greens.

The third part of your plate should be a healthy fat. If you’re cooking in oils like olive oil, you don’t need to add any extra fat. But if you’re not, then you can add some olives or avocado, or put a little bit of oil on your salad greens.

What not to eat

Here’s the simple list of what not to eat: flour, sugar, dairy, processed foods.

Our body was not even meant to consume these foods. They actually cause a lot damage and chaos when we put them in our body. They throw off your hormones signals and cause inflammation. They stimulate the release of the hormone insulin, which just basically puts you into fat-storage mode. And we want to get to fat-burning mode. Brenda will do a whole episode on each of these in future episodes. For now, just remember no flour, no sugar, no dairy, no processed foods

How much to eat

I calls this tool The Hunger Scale. Imagine you have a scale that goes from negative 10 to zero and then all the way to 10.

10 is completely stuffed like you are in physical pain because you ate so much.

5 is in between: more and more full.

0 is neutral.

-5 is in between: less and less hungry.

-10 is extremely starving, like you haven’t eaten in days.

The rule is this: eat when you’re hungry at a -4 and then stop eating when you’re satisfied between 3 to 4. It takes a little bit of exploring to figure out exactly what this means for you. If you follow this hunger scale of eating at -4 and stopping at 4, that will really keep you nourished at a level that you need and satisfied.

If it’s just a craving, you don’t need to eat. You actually have to pay attention to the hunger signals your body sends. Only eat when you’re hungry at about a -4.

How to joy eat

If you have 3 meals per day, 7 days per week, that’s 21 meals per week. For 20 of those meals, follow the nourishing life protocols described above. For the 21st meal, joy eat.

A joy eat is when you eat anything that you like to eat, even if it’s not nourishing or really any good nutrition for you and it’s totally out of the plan.

This is not a cheat meal or a cheat day. If you have a whole day off the plan, it sabotages your progress, so don’t do that. And a cheat meal implies that you’re cheating on yourself, you’re doing something you’re not supposed to do. With that comes these feelings of guilt and beating yourself up about it. That’s not what we want either.

Bring some really great positive feelings to this: it’s a joy to eat. You decide what you’re going to enjoy, on purpose. You do it ahead of time and then you actually just let yourself fully enjoy it. No feeling guilty or ashamed or beating yourself up about it.

When you do that, planned and on purpose, it rebuilds trust and integrity with yourself. It’s part of the plan and you follow through. It also helps you regain authority over your choices when it comes to food and weight and getting the results you want.

Psychologically, these foods—sugar, flour, dairy products, processed foods—are not completely forbidden. You are just being strategic in your choices right now because you want to get to a certain goal. So once a week you enjoy whatever you really want to enjoy, strategically and on purpose.

Remember, the nutrition is simple. All the other drama that we create around it—feeling deprived, cravings, binging, sabotaging our results—is just drama. The math of actually just eating the right nutrition is so simple. Taking this approach will help you get amazing results. So what are you waiting for?