Want My Nutrition Strategy Cliff Notes?
We often make our nutrition strategy way too complicated. And, then we start to believe that it is just not sustainable. I keep it super simple. And, if anyone were to implement my top 3 strategies I’m sharing below into their world… they would get 95% of their results with just these!!
The first step is to know what your true hunger feels like. Get really familiar with it. Don't be afraid of it.
I have many ladies who tell me that they get anxious when they think about getting hungry. Nothing has gone wrong. Your brain is working just as it should. Back in the day, this type of thinking would help you survive. Instead of pushing the anxiety away, allow it. When we do this, we aren’t so afraid of it, which takes away the urgency to eat. When we do this, we can make our best decisions.
Once you understand what your true hunger feels like…
…then take one day where you only eat when you are hungry. Make it a game. Check in to see if there are times that you are driven to eat but are not hungry.
Think about this: If we only ate when we were hungry, what would be different than it is now? Perhaps this is what you are already doing. But if not, what are your thoughts? Once we are eating when we are hungry, the next step is to observe for fullness. This is when we stop. At first, easier said than done. Truth be told, this is where 80% of most of my clients’ success comes from. And, this could take months to become efficient at this. So, the point: we can’t rush this process if we want it to be long-term and sustainable.
Next, we go to protein.
For most ladies, I recommend aiming to get 3 servings of protein per day. This is the size of our palm, eaten at 3 different times. There are plenty of ways to get your protein in - from veggie sources, to meat, to protein powders… tons of options. Getting 3 servings of protein per day is going to keep our hunger hormone, ghrelin, at bay, help us to keep our basal metabolic rate up, and help us to preserve lean muscle mass.
My next tip is to become aware of the amount of added sugar we are eating.
Most of us underestimate this number. I find that most of my clients who desire “fat loss” have to keep this number at bare minimum to start seeing consistent results. Not to mention, when we decrease the amount of sugar we are eating, our food desire and false hunger actually decreases.
Then we get to balancing macronutrients without weighing, measuring, or counting. I teach this in my custom nutrition program, Mindful Macros®. This is where we do not label foods as good or bad, but rather sometimes foods and all-the-time foods. Mindful Macros® helps my ladies change their body composition by recommending the optimal amount of protein, fat, and carbohydrates - but in a mindful way. It is excellent for significant results that are sustainable long-term.
And, finally… we can also calculate our basal metabolic rate and customize our macronutrient ratios based on our unique physiology.
This may require us to use keto macros, low carb macros, balanced macros, or higher-carb macros. Nutrition is not a one-size-fits-all approach. I find that those who have invested in mindset work, understand their true hunger, are eating enough protein, limiting added sugar, and understand Mindful Macros® are the most successful at calculating and sticking to the traditional macro style nutrition plan. Because, it is not for everyone… If we don’t understand the purpose of it or how it fits in our life, we may start to feel restricted.
In recap:
Get Hungry First, Observe For Fullness
Adequate Protein
Limit Added Sugar
Learn Mindful Macros®
Consider Calculated Macros
In my programs, I offer the intuitive eating approach, the mindful approach, and the calculated approach. In fact, we have an obesity expert team that will be managing the customized nutrition in our next round of Transform®. Transform® 4.0 begins April 25th, but you can start working with me now. We are letting all of our new Transformers into G.O.A.L.S. Society® now so you can get started- literally tomorrow.
As you can tell, we love what we do… and we are excited to share with all of you. We now offer private 15-minute info calls with our Concierge Team, so you can find out more about how our programs could be a great fit for you. You can book your private call HERE.