As we near the end of 2022, if you've been struggling, its time free finally yourself from the toxicity of diet culture and refresh your approach and mindset around food and dieting. No longer is it about calorie counting, restricting carbs and deprivations. In 2023 its going all be about wholefood nourishment, making healthier choices and loving your body enough to be more choosy, and more conscious of what you feed yourself. Let's get stuck into it...
In the midst of diet culture, I know for many women, it can be hard to know what healthy eating plan to follow, let alone succeed at it. There are countless options, all touting to be the one that actually works -- and it's confusing, to say the least. Even the experts bicker over the "right" way to find balance, lose weight and find healthy again.
An eating style that is sustainable, instead of a diet, is a proven strategy that is easy to adopt long term and truly works. The idea here is that 80% of the time, you eat whole, healthy, nutrient-rich foods. The other 20% of the time is more flexible--you can go out to dinner or have the ice cream that's been calling to you from the freezer. This feels far less restrictive because rather than "I can't eat that," it's often, "I have room for that treat." This helps to keep you from binging or quitting altogether.
Meal Prep Tips To Make Weight Loss A Snap
Above I mentioned I wanted to provide you with some insight into making meal prep less stressful and explain why it is so helpful in your weight loss journey. It really isn't such a chore if you follow these tips.
Shift Your Focus To High Fibre Foods
One of the first things I do with clients is give them permission to through out their outdate rule book. In 2023, its your time to shine and shift your focus from deprivation and restriction to food freedom. Let go of the rules that have kept you on the diet roller coaster for years and embrace a practical approach to your health and wellness.
A fabulous place to start is by learning to structure each meal based on dietary fibre not calorie counting (you can throw that outdated strategy out with the rubbish). Fibre is your absolute best friend when it comes to long term weight loss and gut health. Start consuming 30-50g of dietary fibre per day, and its easier than you think. No measuring required. Simple focus on well-known high fibre foods from wholefood sources at every meal and snack.
Swap processed white bread for sprouted, wholegrain options.
Use quinoa, spelt, wholegrain or brown rice instead of white rice or pasta.
Add high fibre greens to sauces, casseroles, muffins, or smoothies.
Read nutrition labels looking for high a fibre count (6g or more).
Build your meals on a high fibre base and add the goodness from there.
Upping your fibre will have a huge impact on your gut health, help to reduce your appetite if you are overeater or snacker, and help you feel fuller for longer. These all contribute to lasting weight loss.
Drink More Water
If you are anywhere in my digital wellness space, this concept is nothing new. I am a huge advocate for water consumption and keeping hydrated for so many reasons.
When you up your fibre intake (as suggested above), it is vitally important to provide your body with adequate water to help move the fibre through your digestive system and avoid constipation.
Water is actually an essential nutrient and so overlooked when it comes to weight loss. Increasing your intake to 3 litres per day will have so many positive effects on your gut health, hair and skin, mood and energy in addition to improving your weight loss efforts. Best of all, its FREE and easy as turning on the tap.
Sip on a 500ml glass every 1-2 hours to help gut health, and reduce appetite and excess snacking. A steady drip all day is the way to go (never chug large amounts).
Choose What Nourishes You
Lastly, focus every meal or snack on foods that are densely nutritious and that deeply nourish you. We all have a general idea of what foods are good for us and which are not, are you making choices that are moving you forward towards your goals or away from them? Become mindful of what you are consuming and ask yourself, "Does this nourish more and further my goals, or is it a quick fix to fill an emotional void or boredom?"
I'd love to know if you make this recipe. Tell me in the comments how you went with it all or hit the chat button and share your photos.
Healthy + happiness,
Emma Lisa xx
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