Now that we have been sheltering in place for over a month, emails are starting to flow in with questions about weight gain. I’d like to invite you to be kind and gentle with yourself during this time. There is a collective feeling of stress and anxiety in our nation right now. Remember- You are not alone and this shelter order is not permanent. The sooner we can start talking to our bodies in a kind and gentle way, the sooner we will feel strong and worthy of health. It’s not the time to add extra pressure or stress. However, it can be a wonderful time to focus on health, self-care and taking tiny steps that can add up in big ways for your body.
I am offering these tips for addressing weight gain in hopes that you will feel empowered by them. But my recommendations should never be used for negative self talk if you aren’t doing them all.
Tip 1: Make sure you are hydrated. Drink at least half your body weight in ounces daily to make sure you are properly hydrated.
Tip 2: Have kitchen hours. Businesses often have a sign in the front window that says OPEN or CLOSED on either side. Well, this is an excellent tool to use in your own kitchen. When you are done with dinner and settling down, “close” the kitchen. I reccommend putting in place physical indicators that the kitchen is closed. You can turn off the lights hang the dishcloth over the faucet, turn on the dishwasher, or make a little sign that says open/closed and set the hours. This will prevent late-night snacking and signal to the body that it is time to rest.
Tip 3: Don’t drink sugar. Drinking sugary drinks is a quick way to raise insulin levels and promote weight gain. These sneaky sugars can add up quickly and they are hiding in coffee creamers, fresh juices, sodas, kombuchas, iced teas, and cocktails. Look at the nutrition facts and ingredients list of everything you drink. Look for no added sugars in the Ingredient List and under 5 grams of naturally occurring sugar on the Nutrition Facts. If you need a sweetener recplacement to successfully make the swap utilize stevia.
Tip 4: Add fiber to your meals. Fiber slows the absorption of nutrients, specifically glucose. This helps to stabilize blood sugar and reduce insulin which needs to happen in order to initiate weight loss. Add high fibrous foods to your meals. For example- raspberries, broccoli, flax seeds, chia seeds, brussels sprout, artichoke, avocado, lentils, etc.
Tip 5: Become your body’s best friend with daily affirmations. I’ve guided hundreds of clients to weight loss and I’ve found that consistency wins. One of the most effective ways to stay consistent is to commit to the process from a place of worthiness. Learn to speak kindly to yourself. An effective way to start practicing this is to use a mantra that creates a self-love thought pattern. One of the mantras I love is from Brené Brown, “I am Imperfect and Enough.” Find one that truly feels aligned with you and write it down and say it aloud multiple times per day. Here are a few more mantra ideas to get you started.
I am powerful now. I am capable of achieving anything I put my mind to.
2. My legs are strong. My breathing is strong. My heart is strong. I am strong.
3. I am beautiful, today, as I am in this very moment.
4. Forget smaller! I am stronger! I am healthier!
5. I am worthy just as I am.
6. I love my body and every detail that makes it uniquely mine.
7. Today I let go of self-criticism.
8. I take care of my body and it takes care of me.