[Part 1] The nutrition secret holding you back from your goals
Ready to transform your life and body without ever dieting again?
You’re in the right place.
If you struggle with feeling like:
You lack willpower to stay consistent.
You’re overwhelmed by all the diet options and feel stuck.
You feel like you know what to do, but you just can’t make yourself do it.
You don’t have any “control” over yourself around your favorite foods or drinks.
Then the strategies I’m going to share over the next FIVE emails are for you.
As you learn these strategies you may think, “This won’t work. How could I possibly get results?”
I simply ask you to TRUST THE PROCESS.
You can always go back to what you’ve done before, especially if it’s worked for you.
But if it hasn’t been working, trying something new is worth a shot, right?
Embrace Small and Simple Change
Long-term change requires consistency, so developing a sustainable plan is a must.
Evidence suggests that lasting change happens when you start small and stack good habits and practices on top of one another over time.
Now you might be thinking, “I have such a long way to go. Small changes would take forever. I don’t have time for that.”
When you make small, positive changes, they build on each other over time and the results are HUGE.
Nutrition Secret #1: Eat More Slowly
Have you ever sped through a meal not thinking twice about it?
Or crammed food in your mouth as you’re rushing to the next meeting?
Eating slowly can help you:
Avoid overeating.
Better digest your food.
Build a healthier relationship with food.
Notice and heed your hunger and satiation cues.
Walk away from your meals feeling good, rather than sluggish and sleepy.
When you carve out time in your day to nourish your body, you’re practicing self-care.
Eating slowly gives you a sense of control over what you’re eating while still allowing you to eat the foods you love.
Strategy #1: Two-Minute Eating Intermission
Halfway through your meal, pause for two minutes.
This is an opportunity to set your food or utensils down, take a few deep breaths, and take a sip of water. While you are waiting, ask yourself:
How does my food taste?
How is it making me feel?
How much more does my body actually need?
There are no right or wrong answers; just notice.
After two minutes, continue eating if you need to or stop if that feels best.
Strategy #2: Put Your Fork Down
At your next meal, try putting your utensil down between bites and fully chewing your food.
This will help you stay present with the food that is in your mouth rather than rushing to the next bite.
Slowing your overall eating pace also draws attention to what you’re actually eating.
Try one or both of these eating strategies to slow you down and help you from zoning out during meals. You many find that you’re totally satisfied with less and able to stop eating easily. And for those with a goal of weight loss this can be a game-changer.
If you’re having trouble implementing these strategies, I’m here to help guide you.
In Health,
Dr. Kira
