NUTRITION FOR PREVENTION MASTERCLASS HOW TO MANAGE AND EVEN LOSE - PowerPoint PPT Presentation

LISA SHORT: HEALTH & FITNESS SPECIALIST NUTRITION FOR PREVENTION MASTERCLASS

HOW TO MANAGE AND EVEN LOSE WEIGHT LONGTERM WITHOUT USING DIETS OR RESTRICTIVE EATING. RESOURCES: PRECISION NUTRITION INC;

WHAT YOU’LL LEARN: ▸ How to lose weight without counting carbs, calories, weighing your food or avoiding entire food groups. ▸ How to lose weight while still enjoying the foods that you love. ▸ How to get lasting results for weight management that you can apply right away. ▸ Never feel pressured to diet or feel overwhelmed again when it comes to wanting to lose weight. ▸ Have the peace of mind that losing weight and managing your weight is simple, easy to apply and available anytime, anywhere.

While weight loss programs often revolve around what you should and shouldn’t eat, the fact is … what makes the biggest impact on weight loss is controlling how much food we consume. …Overeating is easy to do and it’s the #1 reason we gain weight.

So if overeating is easy to do, how do we make it easy to do the opposite?

Here is a 3 part framework to make it easy to control how much food we consume without the common restrictions of dieting

Part 1: EAT SLOWLY AND MINDFULLY

PART 1: EAT SLOWLY AND MINDFULLY Before you write this off as too simple, know this: Eating slowly and mindfully is more important than: ‣ What you eat ‣ When you eat ‣ Where you eat ‣ Who you eat with ‣ Or getting any other diet trick perfect

PART 1: EAT SLOWLY AND MINDFULLY This strategy is far less about paying attention to what we eat and much more about self awareness. Meaning we can apply it anytime, anywhere regardless of the food we are eating. “Bad” food decisions happen, eating perfectly is not the aim here. What I want to bring attention to is the understanding of the bigger picture of why bad food decisions happen. Often, decisions that we make are automatic because we are distracted, rushed or just play out a daily pattern that we haven’t put a lot of thought into (like eating dinner in front of your favorite TV show).

PART 1: EAT SLOWLY AND MINDFULLY But, if we slow down, it brings awareness to our thoughts, decisions, patterns and environment when eating - the “good” ones and the “bad”. Learn to be present with your eating, instead of checking out. And instead cultivate increases self awareness and satisfaction. This still applies even if you tend to be a binge eater or unhealthy eater. Slowing down keeps you in the decision making seat and mindful of what is going on.

PART 1: EAT SLOWLY AND MINDFULLY You’ll digest your food better. No more gas, bloating, acid reflux or upset stomach. INFO GRAPH PROVIDED BY PRECISION NUTRITION INC

PART 1: EAT SLOWLY AND MINDFULLY You’ll feel more relaxed. This time set aside is a moment when you can take care of you for a change. INFO GRAPH PROVIDED BY PRECISION NUTRITION INC

PART 1: EAT SLOWLY AND MINDFULLY You’ll feel more satisfied. You’ll start to truly appreciate well-prepared and tasty food in ways you never imagined. INFO GRAPH PROVIDED BY PRECISION NUTRITION INC

COMMON HANGUPS ▸ You find yourself making food decisions that surprise you like: overeating or binging, choose to eat unhealthy foods you don't typically eat, reward yourself or punish yourself with food, etc,. ▸ You don't have time to slow down and dedicate this much time to eating and to breath between bites. ▸ You don’t like what you are learning about yourself or you dont want to have break your unhealthy patterns ▸ You don’t like to eat alone and that is why you use the tv or other devices. ▸ You just forget to slow down during meals, you have a busy life

Part 2: EAT TO 80% FULL

PART 2: EAT TO 80% FULL This habit really comes down to one simple concept: Just eat a little bit less than normal at each meal. 80% full is about keeping in mind 2 things: 1. How much you eat. 2. How it feels to eat that much.

PART 2: EAT TO 80% FULL How does it feel to eat to 80% full? After a Thanksgiving meal you may feel 150% full. Really really hungry is 0% full. Somewhere in between is 80% full. 80% full is when you’re just satisfied.

PART 2: EAT TO 80% FULL To get started you probably have a sense of how much you normally eat - what size plate you use, what size sandwich or coffee your order, etc. So you can : Start with what you’d normally eat. And then just shrink that a little bit. Or stop eating just a little sooner than you normally would.

PART 2: EAT TO 80% FULL For instance, try purposefully leaving a couple extra bites of your meal on your plate. Or oder one size smaller than normal. PICTURE PROVIDED BY PRECISION NUTRITION INC

PART 2: EAT TO 80% FULL You probably won’t know what 80% full is for you and what it feels like, or what portion sizes work best at first. As you enjoy your meal take a bite stop, take a breath check in with yourself pause to notice how you feel If it feels like another bite is a good idea, take another bite If you feel like you might be around 80%, stop. Simple yes, but it takes practice.

PART 2: EAT TO 80% FULL This is when eating slower and more mindfully really pays off. Most of us have forgotten what it’s like to feel truly hungry (or satisfied). Dont worry about exactness, just aim for this concept while staying aware, curios and willing to change your normal pattern of unconscious eating.

PART 2: EAT TO 80% FULL You’ll finish every meal feeling leaner and lighter, instead of bogged down, burpy and bloated. This gives you a huge sense of control in how your body looks, feels and functions.

PART 2: EAT TO 80% FULL The mindset of naturally thin people: ‣ They decide if they are physically hungry. If not, they ignore the feeling. ‣ If they have food around, they would eat until satisfied (not stuffed). ‣ If they didn’t have food around, even when hungry, they would shrug and go about their business. ‣ They don’t live in a scarcity mindset around food.

PART 2: EAT TO 80% FULL ‣ Eat when you feel physically hungry. ‣ Stop when you feel 80% full. ‣ Forget about any other “rules’. ‣ It comes down to being able to rank your hunger = mindfulness.

COMMON HANGUPS ‣ Thoughts of “oh no, I’m waisting food. ‣ Scarcity mindset kicks in and feel the need to eat as much as you can ‣ You like the feeling of being full ‣ Over eating or binge eating feels out of your control ‣ You feel deprived or find yourself rebelling against your goal

Part 3: PORTION CONTROL MADE EASY

PART 3: PORTION CONTROL MADE EASY I love the following system for portion control because it doesn't take a lot of effort or math or weighing anything. This really is a system that once you learn it it will be with you for life and can be used anytime, anywhere.

PART 3: PORTION CONTROL MADE EASY Vegetable Serving: 1 fist-size for women each meal, 2 fists for men A fist-sized portion is the same thickness and diameter as your fist. PICTURE PROVIDED BY PRECISION NUTRITION INC

PART 3: PORTION CONTROL MADE EASY Fruit Serving: 1 cupped-hand size for women each meal, 2 cupped-hands for men. This guide serves as a starting point, stay flexible and adjust if needed PICTURE PROVIDED BY PRECISION NUTRITION INC

PART 3: PORTION CONTROL MADE EASY Healthy fat serving: 1 entire size of thumb most meals for women, 2 thumbs for men. Your own hand is the perfect size and portable measuring device for your food intake! PICTURE PROVIDED BY PRECISION NUTRITION INC

PART 3: PORTION CONTROL MADE EASY Protein Serving: 1 palm size for women each meal, 2 palms for men. A palm-sized portion is the same thickness and diameter as your palm. PICTURE PROVIDED BY PRECISION NUTRITION INC

PART 3: PORTION CONTROL MADE EASY Healthy carb serving: 1 cupped-hand size for women each meal, 2 cupped-hands for men. Keep in mind that fruits and vegetables are also carbs PICTURE PROVIDED BY PRECISION NUTRITION INC

PART 3: PORTION CONTROL MADE EASY Change your expectations of what a meal looks like, and feels like when you’re done. Experiment, repeat, and observe, over and over. PICTURE PROVIDED BY PRECISION NUTRITION INC

COMMON HANGUPS: ‣ Not all food can can be individually measured like casseroles and stews. ▸ It’s hard to “waste food.” ▸ Eating smaller portions is making me feel hungry all the time. ▸ I don’t want to be a weirdo or offend someone by having such a small plate of food

WHAT YOU’VE LEARNED: ▸ How to lose weight without counting carbs, calories, weighing your food or avoiding entire food groups by just looking at your portions and measuring them to your bodies own measurement device- your hand. ▸ How to lose weight while still enjoying the foods that you love because you can enjoy any food to 80% full! ▸ How to get lasting results for weight management that you can apply right away because eating slowly and mindfully is a mindset not a diet! ▸ Never feel pressured to diet or feel overwhelmed again when it comes to wanting to lose weight because you have tools available to you that are so easy and so simple you never have to overcomplicate eating again! ▸ And you now have the peace of mind that losing weight and managing your weight is simple, easy to apply and available anytime, anywhere.

THANK YOU

LISA SHORT: HEALTH & FITNESS SPECIALIST Q & A