After my son was born, I swapped gobbling rocky road ice cream for gobblinh up piles of of research studies on emotional eating, willpower, impulse control and neuroscience. I then applied all I learned and lost 20 pounds in 3 months. I wound up training my brain to crave healthier foods and more self loving habits – in a lasting way. I’m proud to say that I have kept the weight off for 6 years and counting.
I’m passionate about helping people to become their healthiest selves – which is why I created my bestselling Stop Emotional Eating video course.
It’s easier to lose weight when you have specific goals – like a specific “calorie budget” to stick to – which you can use to tailor a healthy diet menu around.
Take some mindful time to figure out just how many servings of fruits, veggies, proteins etc to include every day. Check out the Dietary Guidelines for Americans – which offers suggested daily calorie plans – based on your gender, age, and physical activity level.
After a good, sweaty work out you might think you’ve burned up a storm of calories. The truth is, people tend to overestimate the calories burned from exercise – then wind up eating more.
If you want to have a more honest sense of the average calories you burn during daily habits and exercise, review this chart from the CDC.
Hydration is so important I’m saying it 3 times!
Bizarro world fact: You’re more likely to retain “water weight” if you do NOT drink enough water – rather than if you drink too much water!
Do gulp that water down – 8 glasses of 8 ounces a day!
Bonus: When you drink water, you wind up feeling more full, and are less likely to want to pig out.
Warning: Sometimes if you’re tired, it’s because you’re dehydrated. Instead of reaching for coffee or a sugary snack, reach for a healthy glass of water to perk up!
According to research from U of Texas Health Science Center, the more diet sodas a person drank, the greater their risk of becoming overweight.
Even drinking just two or more cans a day increased waistlines by 500%.
Another study found that even just one diet soda a day is linked to a 34% higher risk of Metabolic Syndrome – which means gaining belly fat and getting high cholesterol.
Plus, according to research from Purdue University, when you eat or drink artificial sweeteners you can wind up wanting to eat or drink more sweet stuff – because your body is being fooled into thinking it’s taking in real sugar – thereby you crave more sugary things.
According to research from U of Rhode Island, speedy eaters are often heavier people than slow eaters.
Here’s the deal: It takes 20 minutes for your stomach to send a message to your brain that you have eaten enough and are sated.
If you eat too quickly, your body won’t be able to receive the message of fullness in time – and you can wind up overeating!
The solution? Try to chew every bite around 10 times.
You can also slow down your eating by putting your fork down in between bites – or eating with chopsticks.
According to research from Penn State University, people who enjoyed a low-calorie vegetable soup before a meal wound up eating 20% fewer calories.
Other studies have also reported people feel fuller faster if they drink anything hot before a meal.
Salt is a big trouble-maker when it comes to weight gain. Studies show that the average American consumes twice the amount of salt as they should – which leads to a puffy face, bloated belly and overall weight gain.
Salt also makes you feel hungrier and thirstier – which can lead to eating and drinking in an unhealthy way.
Warning: Watch out for the sodium in canned and frozen foods. Plus be forewarned that many restaurants salt-up their menu to make it taste yummier.
Although salt is a nemesis to slimness, spicy spices are your pals! According to a study in the British Journal of Nutrition, adding hot spices to your food can help curb hunger!
Plus, scientists at the State University of New York at Buffalo found that capsaicin (a compound found in chilies) can even trigger your brain to release feel-good endorphins.
When you’re super hungry, you make foolish food choices!
Make sure you always have healthy snacks nearby.
Recommended noshes: sliced apples, carrot sticks, mozarella sticks, raisins, yogurt, portion-controlled baggies of almonds, walnuts – or your favorite nut!
STOP binge eating, stress eating – and STOP just plain ol’ eating crappy foods! Join Stop Emotional Eating– a life-changing video course – which will rewire your thoughts and emotions around food. Already Stop Emotional Eating has helped many thousands of people to slim down and feel good – including myself! These tools helped me to lose 20 pounds in 3 months – and keep the weight off for over 6 years – and still going strong! Stop Emotional Eating is a video course you can start right away – do at your own pace – and keep for life!
Hi I’m Karen Salmansohn, founder of NotSalmon. My mission is to offer you easy-to-understand insights and tools to empower you to bloom into your happiest, highest potential self. I use playful analogies, feisty humor, and stylish graphics to distill big ideas – going as far back as ancient wisdom from Aristotle, Buddhism and Darwin to the latest research studies from Cognitive Therapy, Neuro Linquistic Programming, Neuroscience, Positive Psychology, Quantum Physics, Nutritional Studies – and then some.