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binge-eating

Some people think it’s a good idea to eat less when they are trying to lose weight and, it is. However, starving yourself all day only to binge at night is not the ‘eating less’ plan we had in mind.

Many of my clients tell me how well they do during the day, and then when they get home from work… LOOK OUT! They are eating everything that’s not nailed down because they are starving.

Then, it comes time for dinner and they don’t want to NOT eat with their family, so they eat more.

Then, it’s time for bed and they’re stuffed so the next morning, they don’t want to eat because they are still full from the night before.

Sound familiar?

Here are some tips on shedding the weight without the hunger pangs and shame:

1. Eat small, frequent meals throughout your day.

Here’s an example:

6:00am:
Wake up.
Drink 1-2 large glasses of water with lemon (can be hot or cold water).
Get ready for work.

7:00am:
Drink 16oz green smoothie.

10:00am:
(Eat only if hungry) An apple with almond butter or about 15-25 raw almonds.

12:00pm:
(Eat half) Large salad (2-3cups of dark leafy greens) with fresh veggies, fruit, nuts, maybe some goat cheese with lemon juice and olive oil as the dressing.

2:00pm:
Eat other half of lunch.

4:00pm:
(Eat only if hungry) Sliced veggies (cucumber/celery/carrots) with hummus.

6:00pm:
Organic chicken breast (size of your palm) with sautéed broccoli and grilled zucchini.
1oz of dark chocolate (at least 65% dark).

2. ALWAYS EAT BREAKFAST.

It doesn’t have to be anything too big, but it has to be a bite of something to start your metabolism and to get your brain _______.

3. Drink plenty of water.

Most of the clients I work with are chronically dehydrated. They don’t know what it feels like to feel full of energy since they aren’t drinking enough water.

One way to avoid this is to drink at least 64oz of water each day.

For most of us, we need half our body weight in fluid ounces. And no, your coffee does not count towards hydration.

4. Split your lunch meal in half.

Eat one part at noon and the other part at 3:00pm.

5. Allow 3-4 hours after your last meal before bedtime.

Explain why…

6. Go for a walk after dinner.

Walking can increase oxygen which helps you digest and acts as an appetite suppressant.

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