How To Keep Hunger Away All Day

woman eating yogurt at desk

Did you just eat an hour ago and you are already hungry again?  Are you plagued with cravings for sugary foods or highly refined salty-crunchy foods?  Well, chances are you may not be getting enough protein.

As a hypnotherapist and cognitive weight expert, I will tell you one of the biggest nutritional Shifts that someone can make to take back their power from food is to make sure that they are eating enough protein on a daily basis.  If you have worked with me either privately or with the Shift 30 Day Weight Mastery Process or  Shift in a Box Process—you already know that I harp on a lot about the power of protein!!

PROTEIN TO THE RESCUE

If someone is complaining about being hungry, I will ask, “Are you eating enough protein?”

If someone is suffering from night eating, I will inquire, “Are you having a protein rich snack around 4pm?”

If someone has been binging or feeling really addicted to carbohydrates and sugar, I will advise, “make sure you cut the carbs and up your protein in order to break the sugar spell.”

At Shift, we don’t give you a diet.  I really believe that you must individually create a way of eating that you have ownership of–one that works for you and your lifestyle.  I believe you need to discover what works best for you and your body by becoming a loving scientist.  You do this by observing what foods work at what times for you and what doesn’t work and then making changes and choices based on your findings. We don’t have an ‘expert” giving you a list of good foods and bad foods.

I will, however, harp on about your getting enough protein—about 72 grams per day, which is about three 4 oz. servings the size of your palm. If your daily calorie budget is more than 1600 calories a day, you may need even more.

PROTEIN AND THE BRAIN

Why?? 

Why would a hypnotherapist blather on so about getting enough protein?

Two reasons and both have to do with your brain—

1)    Research shows that the lack of certain amino acids found in protein sets up the brain to crave sugar and carbohydrates. When you haven’t been eating enough protein, your brain is more prone to seek out the more sweet and refined carbohydrates in large quantities (binges).  Also, the more refined carbohydrates you consume, the more hungry you feel.

2)    Protein gives you the most bang for your caloric buck.  If you are eating relatively few calories in order to stay within your body’s calorie needs for weight release for maintenance, a serving of protein is going to leave you feeling more satisfied and stable than a serving of carbohydrates.

Having said this, I am not advocating a no carb-diet plan here–nor am I saying all is lost if you are a vegetarian or vegan.  I am just saying that upping your protein, no matter what the source, and lessening the starchy carbs usually helps my clients stay happy and satisfied within their caloric needs for weight release.

THE RIGHT TIME FOR PROTEIN

There are two times I especially suggest that the protein source be with you—breakfasts and afternoon snack time.  If I have learned anything from my own weight struggles, as well as the hundreds of clients I have worked with over the years, it is this: Starting the day with a good protein source sets you on a good course for the rest of the day.  And afternoon snack time is also key because if we stabilize our blood sugar at this time with some protein, then we head into dinner with a sane head and a belly that isn’t screaming to be fed with whatever we can put our hands on first (usually bread!)

Starting the Day Right: Breakfast

Eating morning meal that is right for your body allows you to head into your day with stable blood sugar levels—a must for weight management.  Every body is different in the morning so you need to tune into yours and your special needs.  Observe how your body responds to the breakfast that you currently feed it.  How does it feel a few hours later?  Are you hungry?  Tired? Light headed? Or are you feeling good and focused on what you are doing?

My clients and I have observed the following about different types of breakfast foods.

Help! I just ate breakfast!! (after eating these breakfast foods, one feels hungry in about an hour or so): 

-Sugary and sugar-free commercial yogurts (even fat-free ones)

-Most cold (non-bran) cereals even the “whole grain” ones (this depends on your system)

-Granola (very high in calories too)

-Bagels (also high in calories)

-Donuts

-Muffins

-Toast with jam (no protein)

-Juice only

-Quick-cooking oats or instant oats from envelopes

-Sugary coffee drinks

Wow!  I’m feeling great! (these foods tend to keep one’s blood sugar levels stable and hunger satisfied through the morning):

-High fiber/High protein cereals

-Eggs/egg beaters/ egg whites

-Low fat cheeses

-High protein smoothies

-High protein 0% fat Greek yogurt

-Low-fat cottage cheese

-Whole fruit with some sort of protein

-Slow cooking oatmeal and whole grain cereals

-Vegetarian sausages/links/bacon

-Lean bacon/ turkey sausage/ Canadian bacon

-High fiber muffins that have no sugar in them (Zen muffins and fibercakes)

-Whole grain or high fiber toast/ English muffins/ tortillas with protein on them

-Bean or vegetable soups

PRO-SNACKING

It is wise to not allow yourself to get super hungry—that is when many of us tend to overeat. Make snacks work for you—not against you.  Many snacks out of a vending machine or grabbed on the go cause you to feel hungrier and more tired—the exact opposite of what a snack is intended for plus many processed snacks contain more calories than some meals.

Avoid: Stuff out of the vending machine, snacks that are primarily sugar, fat and salt, anything highly processed

Examples:  Cookies, muffins, chocolate bars, sugary juice drinks, sugary coffee drinks, granola bars, chips etc.

Seek: Snacks that contain protein, snacks that contain fiber, snacks that have some protein and complex carbohydrate or fat and carbohydrate.

Examples:

Fruit and peanut butter

Apple slices and a low fat cheese stick

0% fat Greek yogurt and fruit

Fruit and small amount of nuts

Fiber bar and yogurt

Cottage cheese and fruit

Lo fat ricotta cheese spread on a lo carb tortilla with a savory or sweet topping

Lo-carb tortilla and hummus,

Carrots and hummus etc

Veggie burger patty

Deli turkey slices

Hard-boiled egg with an apple (TJs sells hardboiled, shelled eggs in a bag)

Turkey jerkey

Tuna in a pouch

POWER SWAP

I could go on and on and on about protein’s power, but don’t take my word for it! If you are struggling with hunger after meals or sugar and carb cravings, try upping your protein intake a few hundred calories a day and removing the same amount of calories of starchy food.  See if this helps keep you more happily on your path to long term permanent weight release.  And let me know what protein swaps work for you!

Have a Shifted Month and May the Protein Source be with You!

oxoxRita

5 Master Tips to Keeping Lost Weight Lost

5 tips

5 Master Tips to Keeping Lost Weight Lost

We often hear inspiring stories about people losing weight, but so often these inspiring tales have an untold ending when the pounds start coming back.  For most dieters, the maintenance of a desired weight is far more challenging than the initial weight loss.  And, a weight plateau — staying at a steady weight for a period of time — isn’t associated with success the same way as taking pounds off.

But, isn’t this actually the goal we all want — lose the weight….and keep it off!!

I recently caught up with a client of mine who lost — actually “released”, as she has no desire to re-find the weight — 33 pounds over a decade ago after struggling with her weight her whole life. I talked with her about her maintenance success–what actually works on a “day in, day out” basis to keep lost weight off without thinking about it.

In a world of dieting and starting over again on Monday, Janet might now seem like a super human, but in the past, she was like many dieters, “I had lost and gained weight so many times it was embarrassing.” Janet shared with me how she made a few key shifts in her thinking and behaviors that allowed her to lose (release forever) the unwanted weight, and once she got to her ideal weight, made maintenance easier than she expected.

Janet, like many people who have long term weight success, develop new ways of thinking and behaving that shifts them out of “weight struggling” and into “weight mastery”. Please listen to my interview with Janet where she goes more deeply into the mental shift she made that was a game changer, some specific daily habits, and more about how hypnosis helped change her old thinking.

Here are some insights from my interview with Janet along with research from many people who have taken weight off and kept it off long term:

5 Keys to Long Term Weight Release

1) Focus on changing your life for the better and not just the number on the scale. Our minds are powerful and where we choose to focus creates our reality. Really committing to yourself and  your health in order to make your experience of life a happier and freer one is more seductive than restricting yourself in order just to make the numbers on the scale go down.

2) Bring in the coach and put the critic and rebel on the bench. Janet mentioned a huge part of her mental shift came from really changing her inner dialog. When she started coaching herself instead of criticizing herself, she noticed that the need to rebel disappeared. Many Weight Masters notice this shift in inner self speak is the ticket to lasting change and confidence.

3) Never start over. Ever. The heart of long term weight release and maintenance is about consistency and not perfection. Starting over tomorrow becomes a nasty habit that is hard to break. Make a commitment to yourself to get back to healthy eating at the next meal and learn from your mistakes—don’t start over because of them.

4) Pace yourself –don’t race down the scale. In all of my years of coaching weight and keeping off 40 pounds myself I have never seen a super speedy weight loss stick.  Research shows that releasing weight slowly allows your mind to really adapt to a healthy change in lifestyle.  Remember the way of eating that allows you to release the weight is going to look a lot like the way of eating that allows you to maintain the weight.  Create a way of eating that you love that allows you to maintain your ideal weight.

  5) Surround yourself with supportive people and supportive foods. No weight success story happens in a vacuum.  You have to create the people in your life as a weight support team—people who join you in healthy lifestyle activities.  Also keeping healthy foods in and tempting foods out of your environment has been shown as a key to long term success. Find friends who will exercise with you and enroll family and friends in choosing healthy restaurants and healthy meals to eat when at home. Janet says her husband and friends are a support and know to keep her trigger foods—bread and desserts out of the house.

Just remember:  Long term weight mastery isn’t about being good or perfect. It’s about making a decision to really make a change in your life FOR YOU so that you can be your best you and life your best life.

Rita

I am excited to announce that I am publishing the book version of my successful hypnosis based weight mastery program (The Shift Weight Mastery Process).  The book is called From Fat to Thin Thinking: Unlock your Mind for Permanent Weight Loss and will be out in a few months.  I am currently creating a group of people who will be a part of the book’s launch.

If you enroll you will receive:
-Special bonuses created only for book launch participants
-Sneak peaks from the book
-Savings– launch day discounts and more!

Please sign up here to be a part of our exciting launch.