Brain-Centered Simple and Permanent Weight Loss Checklist for Mission-Driven Entrepreneurs. Happy brain = Fit body.
I spent a decade of my professional life in fitness modeling, health, nutrition, weight loss coaching.
I learned many things that help people lose fat and maintain their ideal body composition without a) calorie-counting b) excluding any food groups c) food obsessiveness and hunger.
Once I got into neuroscience and gut research - it dawned on me, why the approach I found worked so well for people. (Especially when they had difficult relationships with food, like I used to)
1. 🦇DON’T EAT 24/7. WE AREN’T NOCTURNAL LIKE BATS.
This is a scientific fact - humans are designed to be active during the day. All our processes are “hard-wired” this way to be well-coordinated. We aren’t designed to eat at night. No animal is designed to eat whenever.
Best practice, based on research: wait 60-90 minutes or more before breakfast when you wake up, finish eating 2-3 hours before your bedtime. The more consistent we are with mealtimes - the better our eating habits, digestive health and body composition get.
2. 🍲HAVE MEALS - NOT SNACKS.
For 2 simple reasons:
a) If we eat at all times - we gonna be hungry at all times. Hunger cues are easily maintained with regular, adequate-sized meals.
b) It’s almost impossible to manage energy intake in unlimited-food environment if we nibble the whole day at every opportunity.
Simply have 2-3 meals a day. Good old breakfast, lunch and dinner.
3. 📵WHEN YOU EAT - JUST EAT. NO PHONES ALLOWED.
No phones, no email, no TV - nothing. Just food and you. Once I adopted a rule - when eat I can only eat, it became literally impossible to overeat. It’s kind of boring to just sit and eat. AND you’ll hear your satiety cues loud and clear when you aren’t distracted by something else.
4. 🍎EAT WHOLE FOODS.
Digestive process starts with chewing. Our brain and gut evolved to get information all along digestive tract. When we start eating powdered calories (flour, processed sugar etc), liquid calories (juices, smoothies etc), fake flavors, fats outside of whole foods and alike - the system of food analysis and nourishment for optimal health gets out of balance, and our hunger and eating habits get out of balance too as a result. For some people it’s more pronounced, for some less.
5. 🍗START WITH PROTEIN.
Lean body loves protein. Repeat this before each meal :)
Protein is the major nutrient.
Everything is either made of protein or made with protein - energy extraction, hormonal function, focus and motivation - not just muscles.
To maximize natural satiety and prevent overeating, shoot for 30-50g of protein per meal. Google your favorite foods to learn about protein amounts.
Quality matters! Only a complete protein profile (like in animal foods, all amino acids) will trigger maximum satiety and minimum hunger.
6. 🥦ADD COLORFUL FIBER. A note on good-for-you sweets.
By colorful fiber I mean: vegetables, fruit, berries, potatoes sweet and regular, beans.
Make sure that half of your plate is vegetables and fruit, and a quarter or so beans and whole grains OR more veg and fruit.
Most people benefit from all groups of food combined - protein, carbs and fats. Each food group has their nutritional components underrepresented in other food groups.
A note on sweets: fruit is great for dessert and health! Just don’t make it liquid or sugar-coated 😊
7. 🥑EAT THESE FATS.
Walnuts, salmon and other fatty fish, eggs, avocados, other nuts and seeds.
For fats without protein like nuts and seeds, avocados, have a handful per meal to keep the meal balanced.
Don’t consume liquid fats - that’ll be your weight loss game changer for life! You’ll save hundreds of calories not counting a single one!
8. 🥛MAKE SURE TO EAT YOUR CALCIUM. AND TAKE YOUR DAILY MULTI!
Why are these together?
Many people miss key nutrients like calcium in their diet - they are just difficult to get every day from food! But our brain WILL be looking for them to keep us alive! And our hunger levels will go up if our diet gets deficient in essential vitamins or minerals.
Our health and weight also will suffer.
So, where do you get YOUR calcium? - It’s hard to get if you aren’t a fan of Greek yogurt like I am! (500ml a day).
A NOTE ON MULTIVITAMINS: Remember that all multivitamins contain different amount of nutrients and most often don't have enough essential minerals like Calcium or Magnesium.
9. 💧DRINK PLENTY OF WATER.
Everything in our body and brain needs water. Plenty of it! When we don’t get enough - our health and weight will suffer.
2L per day at least.
Drinks like teas and coffees count.
The more fruit and veg you eat - the less you’ll need to drink. The more you sweat - the more you’ll need to drink.
10. 🧂KEEP YOUR MEALS BORING.
Don’t make your meals too exciting - you’ll overeat! That’s how food makers made the whole planet fat. Just too much of a good thing! Use salt, a couple of herbs, spices and you are in a good spot.
11. 😋EAT TO SATIETY AT EACH MEAL.
As long as you follow all these rules - there’s no need to obsess about amount of food. If you want to accelerate weight loss a bit (all my clients, not into extreme fitness modeling got into ideal body weight without ever feeling hungry) - eat a bit less of each food group (except for the protein - keep it the same).
If you need to build muscle - increase protein, increase other food groups a bit too, and track results. (And load up on ZMA when building muscle).
12. 🛑SLOW DOWN TO NEVER OVEREAT AGAIN.
I’ve NEVER met a person in my 10-year weight loss coaching practice who could overeat while chewing slowly. NEVER!
13. 🍫WEIGHT LOSS HELPERS: Matcha, dark chocolate, carrots.
Matcha - assists with fat metabolism, decreases hunger, boosts serotonin - all helps with weight and body-fat management. I take 1/2 teaspoon with water daily around breakfast time.
Dark chocolate - stimulates all happy “hormones” and, when eaten dark (85% +) - curbs your hunger as well. 20-30g per day.
Carrots. A special ode to carrots🥕 - if you do snack or feel hungry or like a dessert after your meal - choose carrots. Great source of fiber that takes the “garbage out” of your gut, great source of antioxidants and vitamins and slowly absorbed sugars that keep your sweet tooth satisfied and smiling 😊.
Seems like a lot of rules!
Well, our food system got it all screwed up - now, I have to write a whole bunch of eating rules to make it right! 😊
But just like one of my clients said to me once - “it’ll all click for you after a month. You’ll feel better around food than you’ve felt in your entire life!”
Also: no calorie counting, no food group elimination, no hunger and food obsessiveness. Just eat real meals! Eat like humans evolved to eat - whole and balanced, uninterrupted, simply, during day light hours and mindfully😊
MAXIMIZE EFFECTIVENESS: Print this list out and put it on your fridge!
Don’t forget! You have a BONUS ZOOM session with me to ask all of your questions and fine-tune details!
BOOK IT HERE: https://calendly.com/angelashurina/general-chat
An entrepreneur on a mission to self-optimize - Brain, Body Mind❓
Check out my Signature Program: Executive Brain - Athlete Body. Limited availability at all times.