It is true that in order to lose weight — and more specifically, fat — you do need to have a caloric deficit. Did you know that diets have a 95% failure rate?
What if we took a Hunger Energy Cravings (HEC) approach?
What if we you can keep hunger at bay, diminish cravings and stabilize your energy? By doing things this way, your body will want to eat less, naturally, without relying solely on willpower.
Here are 6 tips from Dr. Jade Teta and Dr. Keoni Teta’s book Lose Weight Now, to keep your HEC in Check:
- Eat more of the right foods more often. “Right foods” are foods rich in water, lean protein and fiber. These foods are digested slowly so they fill you up quickly and help you stay full for longer. They are also lower in starch, sugar and fat. This means you should eat unlimited quantities of vegetables, low-sugar fruits (berries, apples, pears) and lean protein.
- Exercise smarter. Leisure walk — not power-walk — as much as you can, which lowers cortisol, and engage in short, intense bouts of activity for 10-30 minutes, three to five times per week. This type of exercise will burn fat and create far less compensatory eating reactions. Try these workouts to start.
- Get at least eight hours of sleep a night. Sleep is a hormonal reset button for your body. It lowers cortisol and balances ghrelin and leptin, which means less hunger, balanced energy and decreased cravings the next day.
- Practice “rest-based living.” Build restorative and relaxing practices into your life (quiet time, nap time, hot baths, nature walks, tai chi, restorative yoga, physical affection, reading, massage, meditation, conversation and time with loved ones). This lowers cortisol and elevates feel-good brain hormones, so you are less likely to have nighttime cravings.
- Pay attention. Learn how diet, exercise, lifestyle, and stress impact your HEC, then adjust your approach accordingly in a direction that balances and nourishes you. I call this learning your “metabolic formula”.
- Change your mindset. Give up the idea that linear, predictable and sustainable results will be yours if you simply work hard. This is about learning and mastering a new mindset. It is not about working harder, it is about learning, practicing and mastering this over time.