Now it is time to put it into action - so let’s address some common questions:
Where to start?
Start with at the beginning - implement steps 1, 2, 3:
Working on these key behaviours will leave you well-nourished and satiated. Getting enough protein and fibre balanced with healthy fats will prevent you from over-eating.
Your body will do what it is designed to do with these actions - superbly balance food intake with your energy requirements.
Focusing on these first three steps will make the following behaviours easy:
The final behaviours are fine-tuning. Many of us eat for reasons other than hunger - boredom, stress, habit, reward etc.
Learning to take the time to listen to your body’s satiation signals will help you be more intentional about why you are eating.
Give your body a food break every day.
Let your body show you the incredible ability it has to balance energy over time.
Let your body show you that you have enough energy already.
Doing a 12 hour fast every day has some powerful physiological benefits, but its real power may lie in the fact that you cut out the empty calories from nighttime snacking.
In doing so, you also strengthen your ability to differentiate between hunger and the other signals driving you to eat: boredom, stress, habit, reward, etc.
Some other questions:
What do I do if I want to lose weight?
What if I have diabetes?
What if I have heart disease, hypertension, high cholesterol, osteoarthritis, osteoporosis, etc.
What should I do if I need help?
Download a weekly EAT Better Planner
The EAT Better Strategy:
Need help applying this to your busy life?
Get a personalized nutrition plan to gain clarity and improve your health:
The TARGET Nutrition Plan takes a personalized, evidence-based approach to help you make better choices. Our nutritionists assess what you are currently doing and provide you with a personalized plan (including meal plans). Everything you need to transform your diet.
Dr. Brendan Byrne