70/30 For the Holidays: Enjoy a 70/30 lifestyle during the holidays. Instead of dieting, this helps us to make a change…a lifestyle change that can lead to long term weight loss. Without using guilt or conditions, this exceptional principle helps us to achieve balance and moderation. It allows us to splurge on our favorite foods while making clean eating the main part of our day and life. So here’s how it works:
70 percent of the time, focus on eating clean good-for-you foods, and 30 percent of the time you have the liberty to indulge as you please. Don't be overly concerned about the math.
Once the holidays are over, move to 80/20.
Change your mindset: See food as fuel. This is a transition that you can make that will make eating a totally different experience. So many of us focus on eating for pleasure…all the time. When we focus on how we are going to feel afterwards, we begin to shift our way of eating. Every meal is no longer about pleasure, but about nourishing our bodies and minds. One way to begin this process is to do a cleanse or detox, which will show you what eating optimally feels like in your body and mind. For now, simply begin to pay attention to how you feel and focus on the foods that make you feel ENERGIZED and CLEAR HEADED after you eat them. If a food makes you feel sluggish and brain foggy, it’s probably a food that should fall into the 20 or 30% category.
Eat Smaller Portions: Don’t feel the need to fill your plate up. Pay attention to portion size and eat to feel energized. If you feel tired and sluggish after eating, look at what you ate and how much. Notice what foods contribute to feeling your best. Pick out smaller plates, bowls, cups, and glassware in your kitchen and measure what they hold. Serve food from the stove onto plates rather than family-style at the table, which encourages seconds. Eat slowly and chew your food well.
Most importantly, get to know your body. Learn how much food feels good and how much feels like too much. Focus on eating for health and energy.
Fill up on Salads and Veggies: This is one of my top secrets for staying lean. Eat more greens and veggies. Not only will they fill you up, they will provide fiber to keep your digestion efficient, they will also give you a feeling of lightness and energy, as well as keep you trim. There are so many ways to get more greens into our daily diets. Adopt one or more of these methods per day. Here are some ideas.
Exercise Regularly: Even if you find that you are enjoying holiday cookies, cheeses, and cocktails, make the time to exercise at least 3-4 times a week. This will be energizing, relieve holiday stress, keep things moving, and will keep your spirits high. Ask a family member to join you for a walk around the neighborhood when you need a break. It’s also a great opportunity for connection or a moment of restorative solitude.
Learn about my program, "Weight Loss From Within" at the link below:
Jenna Sullivan Pritchard