THE 4 PILLARS OF WEIGHT MANAGEMENT
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1. Eat only when hungry (if you would eat broccoli or dry, canned tuna, then you are likely hungry)
2. Eat half your regular portion - you can always come back for more
3. Eat within 30 minutes of becoming hungry (or you will overeat)
4. Have healthy alternatives (everywhere: work, car, etc.)
FOLLOW THE 80/20 RULE
80% OF OUR LIFESTYLE IS FOOD
20% IS EXERCISE
EASY TO REMEMBER - EASY TO DO​
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Start with one minute per day of exercise...that's it! Run outside for 30 seconds and back in - that's 1 minute. Better to be consistent than to increase the duration.
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Once your body gets into the groove of one minute per day, it will be easy to double that after a week and double it again another week later and so on​
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Only eat when actually hungry. Have a hard time discerning that? Would you eat plain broccoli? If you answered "yes", then you are probably hungry
WE NEED TO RETRAIN OUR BRAINS
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We are time-based instead of hunger based; eating according to the clock
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We have limiting beliefs about food like, "eat many small portions to keep your blood sugar levels up"
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We eat out of habit/routine instead of true hunger
TIPS
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Alkaline vs. Acidic
The term pH is used to describe how acidic or alkaline something is. The pH scale is between 0 and 14. The lower the number, the more acidic and the higher the number, the more alkaline.
For example, tomato juice has a pH of 4. Water is neutral with a pH of 7, and the pH of baking soda, is 9. ​
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Acidic foods and beverages drive your blood glucose levels UP, spiking your numbers and increasing food cravings. Alkaline foods and beverages help stabilize your blood glucose and keep numbers lower.
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Optimal blood pH sits between 7.35 and 7.45. Here's a chart to help guide you.
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Meal Planning
Each meal eat:
- 50% Veggies
- 25% Starch
- 25% Protein
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Drink liquids before or after meals, but not during or you will dilute the hydrochloric acid made by the stomach to help digest food. The acid is needed to avoid indigestion and acid reflux.
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Drink 1/2 your body weight in ounces of water each day. For example, if you weight 150 pounds, drink 75 ounces of water per day. Drink at least one glass of water before each meal to fill the stomach.
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Cravings are highly influenced by emotional factors. Emotions can trigger us and if we are not observant, we might dive right into food to distract ourselves from dealing with the feelings.
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Satisfy your feelings so that you don't distract yourself and continue the cycle of emotional eating.
Use the 1-2-3 method:
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1. Be aware that you are feeling uncomfortable
2. Understand "why" you feel this way or at least identify the feeling, which could be: anger, guilt, sadness, loneliness, fear/anxiety, boredom, inadequacy or stress.
3. Choose a satisfying response to your feelings. Hypnosis uses the "Secret Language of Feelings" to help clients immediately identify what they are feeling and then choose an appropriate response. www.thesecretlanguageof feelings.com. Choose the "Audio Programs" tab and listen to the book for free.
