Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal! My BMI has dropped from 36.9 to 33.1 and my goal BMI is 24.9.
Natural Weight Loss
Eat Until You’re Full – But Not Stuffed
This diet isn’t about counting calories.
When you Restore nutritious foods to your diet, nature will take care of portion control for you.
Eat until you’re full
You need to eat enough to fuel your metabolism.
As we talked about earlier, when you eat too few calories, you overtax your thyroid and train your body to do more with less.
And while economizing might be a good strategy for your financial health, it sucks as a dietary strategy.
That said, eating until you’re full of fast food isn’t allowed.
When you eat healthy, fresh, whole foods until you’re full, you’ll find your calories are within a perfect range.
Not too little and not too much.
For girls this is anywhere from 1,200-1,800.
For boys this is anywhere from 1,800-3,000.
The difference in calorie allowances has to do with age and activity level.
Severe diets make your body start eating its own muscle.
Drastically reducing your calorie levels for just 4 days can reduce blood levels of leptin by almost 40%; do it for a month and leptin plummets 54%.
When you cut calories to lose weight, the lower your leptin levels go, the hungrier you become – a recipe for yo-yo dieting.
Eating nutrient-dense, high-fiber/high-water-content power nutrient foods will also help you fill up without any fear of overeating calories.
As you eat these high-volume foods, your stomach starts to stretch a bit.
This stretching triggers the release of satiety peptides.
Translation: You’ll feel full faster, with fewer calories, and the fiber will help you stay satisfied longer.
When you give your body the foods it recognizes, it eagerly absorbs the nutrients critical to optimal hormone production and puts them to work right away.
Hormone Homework: Check out the recommended calorie range for your size and activity level. If your range is 1,200-1,400 calories, don’t go down to 800 – you’ll damage your metabolism and inhibit your thyroid. On the other hand, don’t do what some do when they hear eating often ups their metabolism by 10% – they go out and order pizza! The problem is 10% for most people is about 200 calories – not 3,000! Know your range and stick close to it.
But not until you’re stuffed.
Now for the bad news: If you’ve been eating at least one large meal a day, you probably stretched out your stomach, making it difficult to feel full and trigger your satiety hormones.
You may even have leptin resistance – your body could be releasing leptin to let you know it’s full, but you ignore the hormone and continue eating.
Good news: You can return to a state of balance and get your appetite back in check, but you have to follow these rules.
Eating smaller meals 4 times a day will help shrink it back to normal size.
When it does, you’ll be equally satisfied but faster, with less food.
To train yourself to eat smaller portions, use a salad plate or a small bowl instead of a bigger dinner plate.
Many dieting studies have proven this advice works, possibly because of what marketing researchers at Washington University call the “partitioning effect.”
When people are given $100 to spend, those who receive it in 10 envelopes of $10 each spend $50; those who are given 1 envelope with $100 blow the whole thing.
The same effect works with food, because when you reach one partition – finishing the food on a smaller plate, say – you have to make a conscious choice to reach for more.
Compare this scenario with the mindless shoveling of food from a bigger dinner plate.
We’ve seen how those large meals send insulin levels soaring and overtax all the systems responsible for digestion.
When you take the calories eaten during one large meal and spread them throughout the day, all your cells, organs, glands, and hormones can do their jobs so much easier.
If you’ve been overeating, perhaps it would help to know that cutting your daily calorie intake by just 15% – from 2,000 to 1,700, for example – could reduce your risk of cancer.
University of Texas researchers found mice given 15-30% fewer calories inhibited the signaling power of IGF-1, diminishing excess cell growth and the development of papillomas, precancerous lesions on the skin.
Researchers believe the same mechanism may be at work in as many as 80% of other cancers as well.
Yes, as complex as the whole picture of hormones and weight loss is, one undeniable maxim of weight loss still applies: Calories are important.
Of the 5,000 people in the National Weight Control Registry who’ve successfully maintained weight loss of at least 30 pounds, 99% of them cut calories.
Okay, I had to say it.
But that’s the last time I’ll mention it.
Hormone Homework: The only portion sizes that really count are animal products, processed foods, starchy vegetables, and high-sugar fruits. I truly don’t care how many nonstarchy vegetables you eat. I’d love it if you would eat plates and plates full of them! Start your meal with veggies and you’ll give your gut-based satiety hormones more time to kick in.
Come join me on my weight loss journey! I’d love to have you along!
Have an awesome day!
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If you’d like to read Jillian’s book, you can get it here: Master Your Metabolism: The 3 Diet Secrets to Naturally Balancing Your Hormones for a Hot and Healthy Body!
Dick and Lenay
email: Lenay@dickandlenay.com – 715-431-0657