Smart Weight Loss: Calories matter.

Here’s what will help you to manage yours. From biohacking to behavioral psychology.

SLEEP

If you aren’t sleeping well — you aren’t gonna be well.

FASTING AND SNACKING

I recommend to have a 14-hour window and a 3-meal routine for most people, especially at the beginning. Once you get comfortable with that, comfortable and CONSISTENT, where it feels like your second nature — then you can try to fast more, have fewer meals if you’d like.

PLATE RULE

This rule is the best one we have to manage without too much complexity:

  • Maximize veggies.
  • Don’t skip protein.
  • Manage carbohydrates.

FOOD VARIETY FOR NUTRIENT ADEQUACY

In all food groups mentioned above strive for maximum variety — different veggies, protein sources, pulses, tubers, nuts, shellfish etc.

COOK MEALS — EAT MINDFULLY

I don’t know what it is about cooking but only when I cook and have my meals in a peaceful environment, unrushed and uninterrupted by screens, emails, browsing Instagram, watching a Netflix documentary only then I feel nourished and satisfied with my meals. And if I have some snack, a meal replacement shake or a bar, some nutritionally-dumb meal cooked elsewhere — the calories might be the same but I get hungry much faster, much more often and I never feel satiated or satisfied fully. I don’t have any science on that — but it seems that it works for all of us, human-beings.

WHOLE FOODS

Not shakes, bars, shots, powders, extracts, fat bombs, keto cookies, smoothies, soylent-like meal replacements.

FOOD ENVIRONMENT

Some of my rules, that made weight maintenance easy and effortless:

  • Don’t bring tempting foods (like sweets or cashews for me) into the house.
  • Don’t read, watch, look at, think, talk and fantasize about foods you don’t want to be eating anymore.
  • Don’t go to trigger places — bakery or candy isles at your local supermarket, candy and ice-cream shops, fast-food places, donut shops, cheesecake factory, your favorite pasta/pizza place, cheese counter — whatever those place are for you, avoid them at all costs during this vulnerable period of rebuilding your relationship with food.
  • Don’t go out with trigger people — you know, the ones that make you wanna eat donuts every time you see them. Make some fitness friends or turn your donut friends into fitness friends by asking them out on a stroll in a park with no coffee/donut shops a mile nowhere near.
  • Avoid all-you-can-eat buffets, vacations, office cafeteria — other options might be more costly but your better health and fitness are worth it. It’s still a struggle for me to say no to tempting foods in all-you-can-eat places!
  • No big bags of anything! Single servings for trigger items like nuts. If you buy a big bag of anything — divide it into small zip-lock bags. Having troubles managing portions of food? Get containers and eat out of them. Get measuring spoons and cups — otherwise our brain will ALWAYS make us eat more, not less. (1tbsp of oil is 120 cal, 2 tbsp are 240 cal — how certain are you, that you can eye-ball the difference?)

FIBER-FOCUSED

The more fiber you manage to eat from whole foods (vs some fiber supplement or fiber-enriched protein bars or keto coffees) — the better your gut health will be, the more satiated and less hungry you’ll feel.

SAME SCHEDULE

Just like with sleep — our body and brain, our digestive system get conditioned and primed by timing of eating.

EXERCISE

Stay active. Walk. Lift something heavy (body weight will do). Stay flexible. Don’t overdo it.

You might say at this point — “But this is all irrelevant! Calories still matter more!” They might indeed. Ask yourself though, “How well have you been managing yours? Why is that?”

Look at these practices and see where you might be doing it differently and ask yourself, “Is this way I’ve been doing it working for me? What if I do it this other way instead?”

🙂THANK YOU FOR READING!

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Angela Shurina

Brain Coach for Entrepreneurs, Leaders, Teams. 🧠𝐅𝐫𝐞𝐞 "𝐅𝐨𝐜𝐮𝐬 𝐇𝐚𝐜𝐤𝐞𝐫" 𝐁𝐫𝐚𝐢𝐧 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠 http://tinyurl.com/focushacker