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Transformation Tips

Healthy Weight Loss

Detoxing from a lifestyle of high-sugar and processed carbs is NOT EASY. Here are just a few helpful tips for establishing your keto way of eating.

1. If you bite it, write it.

Before you begin your journey with any new way of eating, you should first take time to note how you’re currently eating. This simple task may seem arduous at first, but changing habits begins with fully recognizing your current habits.

You may find that you consume a lot of foods without even thinking.  I’ve heard this term, “mindless eating,” and I think it accurately describes how we don’t take responsibility for our actions regarding the foods we eat.  Write down the time of day, and be as exact as possible regarding the size of your meal or snack.  Even something as minor as a few chips from a co-worker or a spoonful of peanut butter at midnight can tell you a lot about your habits, cravings, and nutritional needs.

After you’ve done this for a week.  Add an app, such as My Fitness Pal or Carb Manager, to your phone.  Log your dietary choices and see how they add up. Here is a link to https://www.myfitnesspal.com/ which you can save to your desktop for easy access at your computer, as well.

2. Question your hunger.

Before you eat, ask yourself if you’re truly hungry.  I like to tell people that breakfast is not a meal.  It’s an action.  Breaking your fast doesn’t have to be done when you awaken.  If you’re not hungry, don’t eat.  When you start to feel a little hungry, make sure it’s not a trigger from stress.  Also, make sure you’re not actually thirsty.  You could be feeling some kind of social pressure, as well.  You don’t have to eat ice cream with your spouse or friend at 7:30 pm, just because he or she is consuming it.  Let your spouse or friend enjoy their dessert, and continue to have fun conversations that don’t surround food.  If you’re not hungry, you shouldn’t eat it.  Smile and say something like, “That does look delicious, but I’m good for the night.  Please enjoy it.”

3. Brush your teeth after each meal.

This action will help you to avoid overeating.  When you know that you’re satisfied, stop eating and clean your mouth.  If tooth brushing seems difficult, keep mouthwash in your briefcase or purse and rinse after eating.  That cookie won’t taste as good on top toothpaste.

4. Recognize your support system.

Be careful to share your goals with people who will celebrate with you and encourage you in your journey.  Spend time with people who respect your choices, even if they aren’t on the journey with you.  These people may have to adjust to who you are becoming, but they love you enough to make the adjustments for your benefit.  Show these people humility and gratefulness, and be sure to give them the same support in their endeavors as they are giving you.  Offer your listening ear, encouraging words, prayers, and assistance whenever you have the opportunity. 

5. Reward yourself.

Food is fuel, not a reward.  Find non-food ways to reward yourself.  For example, you might want to set up a box or jar for your skinny clothing fund.  Add $10-$50 every week that you stick to your plan.  Add $1 for every pound lost and treat yourself to a movie.  Plan for a LARGER reward, like a cruise or tickets to see your favorite performer or artist.  Plan a spa day with some people from your support system.  If you feel that you MUST reward yourself with food, make sure your reward is a healthy indulgence, which is truly rewarding.  There are many great resources for delicious and decadent desserts that are high-fat and sugar-free.  Reward yourself one time each week or every two weeks. 

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