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Over the past year, I decided to turn my love for nutrition into a career, so I enrolled in a nutrition coaching certification program.
During my studies, I had the chance to coach friends and family on their eating habits, and I noticed a common theme with EVERYONE:
They didn't have a consistent eating routine.
Sometimes breakfast was skipped, or other times they'd indulge in a BIG one.
Lunch often got missed because they were caught up in work, leading to a junk food binge later on.
And dinner? Most of the time, they had no idea what they were going to eat, and they'd end up grabbing a frozen pizza from the fridge.
So, they ended up gaining body fat they weren't too thrilled about.
Well, in today's newsletter, I want to share with you two easy steps you can take right now to get a handle on your eating habits.
Believe it or not, having a regular eating pattern might just be your golden ticket to a healthier, more confident you.
Unfortunately, this dream stays out of reach for many because they're missing a plan and routine.
Without set meal times, a well-thought-out meal plan, and a pantry stocked with nutritious choices, it's all too easy to slip up.
But don't worry, I'm right here to guide you!
Here's how we can tackle these challenges together and get you the rewards you've been working so hard for, all in just two simple steps:
🟡 Step 1: Set Up Scheduled Eating Times.
Having regular eating times is like giving your body a heads-up on when to expect food. This can cut down on cravings and overeating.
A big part of this magic is thanks to a hormone called Ghrelin, often known as the "hunger hormone."
A Little About Ghrelin:
Ghrelin's like your stomach's way of texting your brain, "Hey, I'm hungry!"
But if you eat at all sorts of random times, Ghrelin's messages can get mixed up, leading to those sudden hunger pangs or cravings.
By sticking to a schedule, you help Ghrelin keep things on track, making your hunger more predictable and easier to handle.
Some Ideas to Try:
How about eating 2 large meals (usually lunch and dinner) and a small breakfast?
Feel free to play around and find what feels right for you.
This way, you're working with your body's natural hunger signals, not fighting them.
🟡 Step 2: Plan Meals Ahead of Time and Fill Your Pantry with Healthy Choices
This is where many stumble, simply because they don't plan ahead, leading to those last-minute, not-so-great choices.
Dr. John Berardi, co-founder of Precision Nutrition and a big name in the nutrition world, put it perfectly:
"If a food is in your house or possession, either you, someone you love, or someone you marginally tolerate, will eventually eat it."
What this means is that what's in your pantry really matters.
If you have healthy foods on hand, you and your family will eat them. If you've got a stash of not-so-healthy stuff (like frozen pizza), guess what? You'll eat that too.
I've seen this pattern play out with my loved ones (and myself) more times than I can count!
That's why you won't find anything unhealthy in my house 99% of the time, because either I or Nataliya will end up eating it!
So, What Can You Do About It?
- Get Organized: Plan a weekly menu and jot down a shopping list.
- Prep Ahead: Whip up meals for the week on Sunday. I usually do food prep twice a week, so there's ALWAYS a healthy option ready for lunch and dinner (I stick to the same smoothie for breakfast).
- Snack Smart: Keep healthy nibbles like nuts and fruits within reach.
With just a few simple actions, you can transform your eating habits and shed the weight that's been bothering you.
Picture yourself more confident, energized, and loving your body just the way you want.
So, my friend, let's embark on this journey together.
Let's welcome a healthier, happier you.
You've got this, and I'm right here cheering you on every step of the way!