I've personally helped hundreds of patients and thousands of healthcare practitioners across North America fix food mistakes that were sabotaging their weight loss and exercise efforts. What I found is that these "5 Food Mistakes" were the root of the problem and fixing these can lead to quick (and almost guaranteed) weight loss. Talk about motivation!
If you're ready to download your free guide and stick it to your fridge here it is:
Mistake #1: Don’t Drink Coffee On An Empty Stomach - Even If It’s Black.
Coffee on an empty stomach triggers a stress response in the body that spikes stress hormones like cortisol and negatively affects blood sugar and insulin regulation for the rest of the day. The outcome of which is middle body weight gain and afternoon fatigue. Instead, enjoy sipping your coffee after your meal.
Mornings are a notoriously busy time of day as we rush to get ourselves, if not our entire family, out the door on time. Most adults head straight for the coffee maker and are having their first bite of food hours later. By the time 3-4pm rolls around, cookies, cake, and more coffee starts sounding like a smart idea - and then our decision making ability around food just completely falls apart.
The second half of the day is a direct reflection of how well we've fed ourselves during the first half. Set yourself up for success by having your first meal within 30 minutes of rising.
Mistake #2: Don’t Graze All Day.
If we had four stomachs and a pasture, this strategy would work great - but we don’t. We are simply not made to make stomach acid and digestive enzymes nonstop all day long. Concentrate your foods into a meal to get both the nutritional benefit and boost your metabolism.
It actually reduces stress to go from eating a little bit all the time (or 6 meals a day) to eating 3-4 meals per day with 1-2 snacks. Food combinations make a difference, too. So focus on protein and vegetables for mealtimes and save fruit for snack times.
Mistake #3: But Don’t Let Too Much Time Lapse Between Meals.
Going for too long between meals also triggers a stress response in the body but for different reasons: our body thinks we’re going through a famine so it holds onto every calorie it comes into contact with. The quick fix? Don’t let more than 4 hours lapse between meals.
For example, if breakfast is at 7am, lunch is at 12pm, but dinner isn't until 6pm, then you need to have a snack at the half way point - which would be 3pm in this scenario.
I also find that the blood type O's out there are better able to last 4 hours between meals if they are following their natural tendency to be meat eaters. Meat and vegetables are a nutrient dense combination providing fullness and energy for longer than what the blood type A's and B's are able to squeeze out of their natural diets of fish, veggies, and grains, which only seem to last them 3 hours between meals.
Mistake #4: Stop Eating Empty Calorie “Foods.”
Ever heard a friend say she ate the whole package of fat-free cookies? It’s because they’re devoid of fat, and fat is the only type of food that tells your brain to feel full and satisfied. Weight loss is not about calorie counting, so don’t be afraid of healthy fats.
I've had a lot of patients tell me that because they do high intensity exercise, they need to fuel with carbs like tortilla chips. And you should see the look of disbelief when I tell them to substitute the corn chips with veggies. I like to remind them that food is either a protein, a fat, or a carb, so try sourcing more of your carbohydrates from low-glycemic vegetables rather than grains - especially those containing "enriched wheat flour." Think about it like this: if it was nutritious to start with, it wouldn't have to be "enriched."
Mistake #5: Stop Drinking Diet Soda (Or Any Other Zero-Calorie Drinks or Sweeteners).
Real food has calories, so foods that don’t, should alarm you. It’s just like Pavlov’s dog: when we taste something sweet, whether there’s a calorie behind it or not, the part of the brain that responds to sugar turns on and the body acts like there are calories coming in even if there aren't. Try substituting naturally flavored, carbonated water if you need that fizzy fix.
With all the flavor additives the food industry is packing into processed foods, it's a simple pleasure to learn to appreciate drinking pure, clean water. If that's too big of a jump, then add a slice of cucumber, a squeeze of lemon or lime, or some favorite frozen berries for a light and natural flavor essence. You'll be surprised at just how satisfying it can be.