5 NUTRITIONIST REFLEXES FOR HEALTHY WEIGHT MANAGEMENT!
By Layla Willow
“It is not always easy to maintain your natural weight. Change in routine, lack of sleep, overloaded schedule, loss of reference on hunger and satiety signals … in short, we will have understood that a multitude of factors can influence our weight. As a nutritionist, here are the 5 good habits I would have to suggest to you!”
1- Respect his Hunger Signals!
In order to respect your hunger signals, you have to know how to recognize them! Know the difference between the urge to eat and the urge to eat. Know that real hunger manifests itself physically (rumbling stomach, decreased energy, concentration and …). The “false hunger” on the other hand is more associated with the urge to eat. It is most evident, for example, when you see or smell mouthwatering foods. Thus, one of the first reflexes to develop in order to manage your weight well is to make a commitment to eat only when you feel the need. You should never force yourself to eat. We also try to eat slowly in order to give our brain time to feel the effects of satiety, and thus avoid overeating!
– Decreased concentration and/or energy
– The feeling of emptiness in our stomach
– Stomach aches.
– Desire to eat a particular food
– Want to eat following an emotion (eat to reward yourself, eat when you are sad, angry when you feel alone, etc.)
For healthy weight management, physical activity is very effective in addition to providing us with a good dose of well-being. Canada’s Food Guide recommends that adults get at least 2½ hours of physical activity per week. It could be brisk walking, skating, cycling, running, or swimming, but the important thing is to choose an activity that you enjoy doing. Personally, I set myself the goal of walking the equivalent of 8,000 to 10,000 steps per day (I count them with my Fit Bit watch), and practice 1 to 2 hot yoga sessions per week. The important thing is to find an activity that makes us happy and that helps us maintain balance!
3- Avoid Late-night Snacking
Popcorn, chips, chocolate, ice cream… everything looks tempting in the evening! To prevent false hunger pangs and help reduce temptation, avoid leaving foods that may be nutritious in sight or within reach. Drinking herbal tea can also help reduce your craving for snacking. To reduce these cravings, know that eating enough throughout the day will prevent you from being hungry at night. The body doesn’t need a lot of calories before going to bed, so you don’t often need to eat at night. However, if it is true hunger, choose a dairy product or a fruit.
4- Cook More Yourself
Prepared and industrial dishes, unfortunately, tend to contain more sugar, fat, and salt than dishes simmered at home. For our waistline, we, therefore, have every advantage to cook! To save time and not spend my time in the kitchen, I like to use the slow cooker, make portions in advance of salads or meal soups using the mason jars and I also took the used to make bigger recipes so that I can freeze extra portions to help me out when I’m in a rush.
5- Do not Deprive Yourself
For healthy weight management, the most important thing is to learn new reflexes and maintain new lifestyle habits. We must therefore focus on the pleasure of eating foods that we love, and that does us good. We must at all costs avoid depriving ourselves of food since sooner or later the temptation will be too strong and we risk consuming “forbidden food” in large quantities. Remember that restriction often leads to compulsion. For healthy weight management, continue to eat your pleasurable foods, but in small amounts. It’s all about balance and moderation!
If you need a little help getting started on your weight loss journey, don’t hesitate to contact me! It will be my pleasure to help you.