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How to keep from eating ALL the chips and chocolate

3 Guilt Free Strategies for Food Satisfaction


What helped me get my eating under control, at its core, was trusting satiation or satisfaction. For a lot of us, we end up in a place where we don’t trust our ideas of feeling satisfied from food. We go from extremes of overeating and then feel guilty, then undereating. It’s an all or nothing roller coaster ride.


If this sounds familiar, read on my friend. Here are three foundations of how to feel more physically satisfied from your food:


1. The right macros for your body.

The macronutrients are fat, protein, and carbs. Often, we aren’t eating the right % of macros for what the body requires, which deregulates our blood sugar, making us feel unsatisfied from our food. Blood sugar control is a MAJOR influence on feeling satisfied from food. Clients usually realize that about 50% of their emotional eating is actually blood sugar deregulation – causing increased feelings of anxiety, cravings, and hunger.


2. Sleep

Sleep affects how satiated you feel from food. The hormone ghrelin, which sends the message that we’re hungry and need food, increases the less sleep we get. So, we get hungrier with less sleep. And when we don’t sleep enough, the satiation hormone called leptin decreases. Getting 7-9 hours is critical to feeling satisfied from food.


3. Exercise

Our bodies require a balance of stress and pleasure chemicals. When it comes to exercise, adrenaline and cortisol (stress chemicals produced from exercise) lead to serotonin and endorphins. Many forms of exercise can “count”. We can get the feel-good serotonin from something like walking, and both serotonin and endorphins from something like HIIT workouts that don’t produce excess adrenaline and cortisol. When you move your body in a way that feels good and don’t over or under do exercise, you get a nice balance of adrenaline, cortisol and endorphins and serotonin. We experience less cravings and more satisfaction because we aren’t looking for as many pleasure chemicals to balance the stress-pleasure chemical checkbook. If you aren’t getting enough exercise, you are missing out on serotonin and endorphins and you might find yourself turning to food for that “lift”.


I'm putting together a few people over the next 90 days and showing them how to implement these foundations, feel satisfied, and nourished. We won't use any crazy diets, or hours in the gym. Just healthy eating and exercise you enjoy. The majority of people doing this with me are able to look and feel their best again.


I have room for 3 more people right now, so send me a message with a “Thumbs Up” Emoji and we’ll have a chat about YOUR goals

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