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Nutrition
INTUITIVE EATING & LONG-TERM WEIGHT LOSS
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Success
with weight management is more than counting your carbohydrates or
calories. Increasing your mindfulness of what you eat and why you
eat is just as important. Staying positive and adapting a healthier
relationship with food is worth its weight in gold. Check out these
tips and start today |
| Judy
Fischer, R.D., LDN, CDE
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- Focus
on what you will gain instead of what you will “lose.”
Is your goal to have more energy? Achieve a lean and healthy body?
Improve your attitude toward life? Improve blood sugars? Focus
on the positive instead of just the weight loss.
- Change
your mindset.
Whether you believe you can or you can’t, either way you
are right! Believe you can achieve your health goals and you will.
- Practice
environmental control.
Set up your environment with healthy foods you enjoy.
- Focus
on whole foods instead of processed.
Foods such as fruits, veggies, yogurts, whole grains are more
filling, packed with nutrition, and have less calories/serving
because of water and fiber content. (Dry foods such as crackers
and cookies are not as filling so we tend to overeat on these
choices when we are hungry.
- Be
active.
National Weight Control Registry shows that >75% of their participants
who have achieved weight management success are active 30-60 minutes
daily.
- Respect
your body.
Accept your genetic blueprint and set realistic expectations so
you can feel better about who you are NOW.
- Progress
not perfection.
One meal or one day of overeating will not cause you to gain weight.
It is what you do consistently over time that matters. You do
not have to have a perfect diet. Learn to expect and tolerate
getting off track.
- Respect
your fullness.
Listen to your body’s signals that you are no longer hungry.
Pause in the middle! Stop eating when you feel that first signal
of fullness. Rate your hunger level 1-10. Stop at a 7.
- Make
peace with food.
Instead of depriving yourself, satisfy your cravings responsibly.
Treat after a meal when you are not as hungry. “Think treat…instead
of cheat.”
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WHEN YOU DO THINGS WITHOUT THINKING, YOU ARE NOT MAKING THE
CHOICE, THE CHOICE IS MAKING YOU.
(Quote from Movie Ghost Rider)
Provided by My
Diabetes Dietitian, Judy Fischer, R.D., LDN, CDE
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