1. Stop eating after 8PM (or earlier).
Stop eating at least two to three hours before bed. What does this get you? You’ll sleep better, you’ll get your 12-hour fast in, inflammation will decrease, and insulin sensitivity will increase.
Two of my favorite weight-neutral sapiens are from Asia. My childhood friend’s mom is Vietnamese. She never eats past 6pm. Her weight has been stable at 100 pounds for as long as I’ve known her. She’s healthy, bright and in her 80s with no chronic health issues.
Another favorite skinny person is my colleague, a physician from India. He tries not to eat after 6pm, but sometimes his schedule prevents him from getting home before six, so occasionally he will extend his eating until 7pm. Like his Vietnamese counterpart, he is nearing retirement with no extra baggage and no chronic health conditions.
2. Eat at least twenty grams of protein three times a day.
Start the day out with 20 grams. Specifically, some options include a few eggs, bone broth, a protein shake or bar, nuts, oatmeal packed with peanut butter or other nuts, bacon, a venison sausage, or last night’s chicken. Overall, options are unlimited and can be tailored to your specific needs. Eating protein is like insurance for your diet. It fills you up and keeps you from being hungry. It also builds muscle, and therefore, it builds your metabolism. Check out a list of more high protein foods.
3. Manage your carbs.
“But I love bread,” says every patient ever. Duh. We all do. I’m sure I’d love crack if I smoked it, too, but I know it isn’t good for me. Just because bread isn’t illegal, doesn’t mean it’s your friend. It isn’t. If it were your friend, it would be the one who talks behind your back about how your jeans are always too tight.
So how do you manage your carbs? If you’re struggling a lot, you might have to limit them to 1 serving per day or skip them a day or two a week. If you’re struggling a little, try cutting back to 1-2 servings a day. The trick is to cut back until you see a difference.
As you cut back your carbs, don’t go hungry. Instead, eat more veggies, eat more protein, eat more healthy fat like the fat in avocados, fish, and nuts. Eat more! Just not carbs.
Maintain Healthy Weight
The elusive weight-neutral human can exist in your home.
In summary, 1. adopt the habit of some healthy ancient cultures and stop eating at night; 2. increase protein; and 3. decrease carbs. Give yourself time to adjust to the changes. Pick one habit every month or do them all at the same time but give yourself a few months to get used to the changes in your neurotransmitters that are ruling your cravings. They’ll adjust. Be patient. Soon the only thing bread will be saying behind your back is that you’re too good for it now that your jeans fit better than ever.
Bonus Tip
Once you’ve reached your goal weight through healthy habits, consider a visit to your nearest Beauty WiThin MedSpa for a Zerona Z6 Non-Invasive Laser treatment that promotes a healthy weight by reducing excess fat.
These tips and more are brought to you by Dr. Katie Fernan, D.O., the founder of Beauty WiThin MedSpa, an Athena Laser Company.