When I decided at the beginning of January to lose 10lbs, and committed to doing it by taking a look at my habits and making real changes, I honestly thought it would be an easy journey.
Heck, when the first week I lost almost half of the weight I planned to! Not to mention, I am the FOUNDER of a healthy meal service- I have access to healthy balanced meals!
But, it wasn't about the healthy meals I was eating, it was about the times I was eating and wasn't actually hungry and the "why" behind that. When you start digging into that, you start discovering yourself (which is crazy because I thought I already had).
It's different for everyone, but for me I am facing up to the uncomfortable moments of life without a snack to keep me company. It felt impossible before, but now it feels liberating!
My weight loss journey continues!! At the beginning of 2020 I committed to losing 10lbs without "going on a diet". I wanted to lose it by eating real food (thank you, Basically It Meals), living my life and changing my relationship with food in a real way.
Week 1 - I dropped almost 5 pounds, which meant I was halfway to my goal in only 7 days. I was so freaking excited and thought "that was easy!".
Week 2 - Reality set in. During week 1 motivation was high, but week 2 it waned and life returned to normal, I realized I was eating a lot of times that weren't lunch and dinner, and for a lot of reasons that weren't hunger.
I had to figure out how to stop eating for all the emotional reasons. This is where most of us get stuck. Forever! It is really difficult to get beyond this.
Self-awareness is the first step. You have to be able to recognize what emotion you are experiencing when you're eating off plan. For most (and for me) it is stress, anxiety, worry and boredom.
Who has time to get a healthy meal when you're busier than ever?
What usually happens is we're forced to get a convenient meal, not a healthy one. This looks like a fast food meal, something from the gas station, a delivery meal, or something you can quickly eat in the car.
Health usually doesn't come into play for these meals! If you look at the decline in our nations health in the last 70 years, you can see exactly how well these types of foods serve your health....not well!
It is so important to take the time to meal prep, or source healthy and convenient meals.
Basically It Meals helps to fill this gap. You pick your meals for the week from our delicious menu that's changes weekly, and we'll deliver them right to your front door, it' doesn't get much more convenient than that! They're all extremely nutritious, each recipe is created with your health in mind.
If you are in St. Louis give us a try with 20% off your first purchase! Click here to order your nutritious AND...
What happens if you "screw up" your diet this weekend?
The quickest way to recover from a "diet blunder" is to just do the next best thing; wait until you're hungry to eat, grab a salad, skip dessert, include a healthy snack.... You will be back at it no time!
It's important to remember that just because you had a few days when you weren't nourishing yourself properly, it's ok. We all fall off and get back on. It's about consistency, give yourself permission to forgive yourself for eating pizza and taking a few days off from the gym, and start again!
It's a lifestyle, not a diet. When you mess up, let it go, and make the next meal healthier. All you have is the current moment, there is no need to dwell on what happened, as long as you're trying to make the healthiest decisions right here and now that's all you can do!
Lesson 1 on healthy grocery shopping:
The problem isn't that you don't know how to grocery shop, the problem is you are going to the store with no plan!!
I am going to teach you exactly how to make that plan with the Meal Prep Course launching in March, but first, go watch the quick video I made that goes over a few items to keep in your house at all times so you can always throw together a healthy meal.
Click HERE to watch!
"What do I do about my late-night eating?"
I was asked this the other day, and I actually did a whole Facebook Live on cravings, click HERE to watch!
The long and short of it is that changing your actions in the evening when you have cravings is never going to work long-term. Taking a walk or a bubble bath when your brain tells you Netflix and ice cream my work right then, but the craving will still be there....and it will still come back night after night.
Nighttime cravings are caused by the emotion you are feeling at the time; perhaps you're stressing over your day, feeling bored, resenting your pile of laundry. Whatever it is, you must solve for that emotion before you can solve for the cravings.
Eating past the point of fullness is extremely common in today's world. Here are 3 tips to help break the habit of overeating:
1. Check in with your emotions before you eat: Do you feel anxious, rushed, pressured, stressed? These emotions lead to overeating, so slow down and find a more relaxing thought. : )
2. Get rid of distractions: Turn off the TV, put down your phone and truly be present for your meals. This helps you to pay attention to how you're feeling while you eat, rather than zoning out and mindlessly taking bite after bite. You'll notice when your full and therefore will stop eating before you're overfull!
3. Slow down: Take the time to slow down when eating. Chew your food 15-20 times before you swallow it, that's how long it takes to get the nutrients out of the food. When you slow down you'll start to notice the amazing flavors and textures of the meal as well! Your appreciation for the food will increase and you'll...
"What do I do about my late-night eating?"
Late-night eating is a problem for many! It isn't just you.
Nighttime eating urges are caused by the emotion you are experiencing during that time. Sometimes its anxiety or stress, but pinpointing what you are feeling will help you solve for nighttime eating!
That emotion is caused by a thought. Perhaps you always dwell on the day's failings in the evening, making you feel anxious and so you end up eating. How can you change the thought that is causing anxiety to one that causes more neutrality? If you can work on your thoughts to create more neutral emotions, then you have just taken the biggest step toward eliminating nighttime eating.
What most people will tell you need to do is work on the actions you are taking; eat something else, go for a walk, take a bath, call a friend.....but you will still always have that negative emotion, and thus nighttime eating, if you don't solve for the thought causing the negative emotion.
If you're weighing in today and wondering why the scale seems off, here are a few reasons why:
When we consume a lot of carbs, sugar, salt or alcohol our bodies can hold onto water weight for DAYS! Even though you may feel like it's been a while since New Year's Eve, your body may not have released its water weight yet.
You may feel like you've been on track for a while, but remember that you just got through two months of holiday celebrations, and all those extra treats can really add up. Take it slow, you're on the right path!
Weight can fluctuate from day to day depending on your hydration status, internal swelling (hello, leg day!) etc., don't let the numbers throw you. Stay on track!
"What is the best way to prevent weight gain during the holidays?"
Most of us have a lot of social gatherings from Halloween to the New Year. However, not each of these events is worth a high-calorie count meal. Take a look at your calendar; which events are worth the splurge? Now, choose the exact foods and beverages you plan to splurge on during those events.
Not every event has foods you love or is worth the extra calorie consumption, but not having a plan ahead of time usually means you're going to overdo it. Planning ahead of time like this allows you to make wise choices, to be present in the moment with your splurge, and to really enjoy it!! Not to mention, going through this process is huge in helping you avoid the typical holiday weight gain.
Ask the Nutritionist is our weekly segment where we take your nutrition questions and also answer them. Feel free to ask away in the comments section on Instagram, @basically_it_ and look out for our answer!