As he weighed in at about 300 pounds, Dominic Matteo thought he knew how to change things: Just stop eating chips, ice creams and other highly processed foods.
"I'll get myself through it," he said.
Then he will see the ice cream in the freezer and think: "Just a tablespoon." Soon Matteo was looking at an empty container and wondering, "Why am I so weak?"
But Matteo's will wasn't the problem – his kitchen was. It was stocked with tempting junk food, and needed a serious overhaul.
Here's the thing: At that time, Matteo didn't believe that a kitchen makeup would actually work. It was very easy.
He tried anyway, though … and went on to lose over 100 pounds.
"If I hadn't done this experiment, I probably wouldn't have succeeded," says Matteo, who is now a Precision Nutrition Level 2 Master Class coach. "It's all about self-discovery and awareness."
At Precision Nutrition, we often use experiments to help our customers discover important clues to what they really need (and no need) to achieve their goals. Such experiments serve as powerful tools to eliminate the restrictive and often false beliefs that tend to derail the habitual change of habit.
In this article, you will find three of our most transformative experiments. Try them yourself (or use them with a client). What you learn can ultimately help you clear your biggest hurdles … even if experiments are very easy to work with.
Limitation of Faith # 1: "If I had more power I could stop eating so many snacks."
Many of us, like Matteo, assume that the power of will is something we are either born with … or we are not.
So when we find ourselves reaching for the second (or third … or fourth … or fifth) chocolate chip cookie, we win ourselves over as "weak".
However, portion control and healthy eating options are less about motivation and will and more about your environment. Try this experiment and you'll see what we mean.
The experiment: Make a kitchen makeover.
Use this two-step process to clean the refrigerator, storage, freezer and other storage areas. In the process, you will make some foods much harder to eat and other foods much easier to eat.
Step 1: Create a list
Identify your red, yellow and green light foods.
But keep in mind: At Precision Nutrition, we don't believe in good or bad foods. The red, yellow and green lists will all be different.
Here's how to identify yours:
Red light foods = "no go" foods. These are foods that present such a difficult challenge to you that they just aren't worth the fight. Red light foods may not work for you because:
- They do not help you achieve your goals
- You always overdo it
- You're allergic to them
- You can't digest them easily
- They just don't like it
Highly processed foods often fall into this category.
Yellow light food = "Slows down" the food. Maybe you can eat some of them and stop, or you can eat them in a restaurant with others, but not just at home.
Green light foods = anytime food. They are nutritious and make your body and mind feel good. You can eat them regularly, slowly, and in reasonable quantities. Whole foods usually make up the bulk of this list.
So if your partner or children love the food you want to get out of the house?
Matteo has encountered this exact difficulty. Here's what he suggests.
Talk about this. Explain that you want to make a change and why. You can say, "I really need your help. I can't do it alone."
Take small steps. Focus on removing or reducing a few foods at a time and not every red light food at a time.
Compromise. For example, instead of buying half a gallon of ice cream, Matteo's family now buys eight disposable cups – just about every family member consumes two desserts a day a week.
Save it by sight. If you have to keep red food at home, make it as difficult to access as you can. For example, you can keep the chips on a shelf in the basement and not in the kitchen. One of Matteo's clients asked his wife to store desserts in a safe for which she knew only the combination.
Step 2: Clean.
You will probably need a large trash bag (maybe a few!) And a compost bin if you have one.
First, get rid of red light foods. If you are struggling with the idea of wasteful food, consider donating to a charity that has not been opened, intact and has not expired. Fill in what you can't give.
And remember: Over-eating is no less expensive than wiping food, as your body doesn't really need calories. In addition, you may just find, as Matteo did, that cleaning your kitchen saves you money over time because you will stop buying certain foods.
Then they deal with yellow light foods. You have some options here. You can remove them, keep them in smaller quantities to avoid over-eating, or remove them somewhere difficult to see and reach (for example, on a high shelf in an opaque container).
Lastly, save your green light foods. Put these foods front and center and take steps to make them easy to grab and eat.
For example, you might make your own trail mix, store it in the front of the closet, where you are more likely to see it. Or, you might peel some oranges and keep them in the front of the fridge for an easy snack during the simplest of times. Or maybe keep half a dozen boiled eggs in the ready.
One note: Do not overdo it when you buy new green foods, especially these products, as they are potentially damaging (unlike most of the red and yellow foods you are replacing). Remember, it's okay to start small and build from there.
Step 3: Note.
The next time you get a craving for a red or yellow food, notice what happens. Are you reaching for something in the green light list, since that's right in front of you? Or do you drive to the store to get food you crave? Or … do you decide not to eat anything at all because it requires a lot of effort?
The lesson: The environment makes it difficult for you to practice healthy eating habits.
"Understanding that your environment guides your decisions can facilitate the best actions," says Matteo.
What it acquires is something we refer to as Berardi's First Law (named after our co-founder, John Berardi, PhD):
If a food is at home or in your possession, either you, someone you love or someone you marginally tolerate, you will eventually eat it.
There is also a conclusion to this law:
If a healthy food is at home or in your possession, either you, someone you love, or someone you marginally tolerate will eventually eat it.
That is why depending on the will or motivation is a fundamentally defective plan. No matter how much or how little you really want, you'll eventually have the choice of the easiest food choices, especially when you're tired. Or stressed. Or angry.
By removing red light foods, you make the choice to eat green food easier – almost no willpower required.
Restriction of belief # 2: "I don't eat Anything, and I still can't lose weight. "
Feeling this way can be incredibly frustrating and confusing. Sometimes it even stops people from trying to become healthier.
But in any case, the principle of energy balance applies:
When you eat more calories (energy) than you consume, you gain weight. And when you eat less calories than you consume, you lose weight. (This seems simpler than it is, of course.)
What gives? Let's find out.
The experiment: For a week, watch what you eat.
All you have to do: Write down what you eat every day for a week.
Yes Yes Yes. You've heard this tip before – maybe hundreds of times.
But did you really do it? Really writing it (as opposed to maintaining a mental agreement)?
For every meal and snack?
For a whole week?
If not, try it. It's really much easier than it sounds. You can write it down in a notebook, use a file archiving application like MyFitnessPal, or even take a photo of what you eat.
Make sure you include it everything eat and drink. Don't forget to record the cream and sugar in your coffee, dressing in your salad, and the unique frying pan (or was it eight?) I stole your kid's plate.
(Note: If you do not enjoy it, we do not recommend that you regularly attend this event. This is only a short-term experiment.)
Treat these notes as if you were a scientist. It's not about judging your food choices. It's just to notice them. Be polite, curious and compassionate with yourself.
For the most accurate snapshot of your eating habits, try to do this during a typical week without major events and do not change the way you eat normally just because you are watching.
At the end of the week, take a look at your calendar. Does it agree with how much you thought you were eating?
The lesson: It's easy and incredibly common to underestimate how much you eat.
Research shows that, on average, people underestimate food intake by about 47% – for all understandable reasons.
First of all, stupid nibbles can be even less memorable than the storage space of our car keys.
Second, although people are great at many things, estimating share sizes is not just one of them. We don't always know how calorie-rich some foods are (hi peanut butter) and sometimes we cheat. ("I had five small chips … not three quarters of the bag … right?")
The point is that this is a real thing. And it happens very of people – even dieticians.
This is why many people need nutritional safety rails –calorie measurements, macros or hand segments-To guide what and how much they eat … at least briefly. Here at PN, we use hand parts to help customers make better food and portion judgments. (We've seen some incredible transformations using this method only.)
If you haven't already checked out Nutrition Calculator, go ahead and link your goals and personal information. You will get a complete report on how much to eat, along with the corresponding parts of the hands, and everything you need to know about how they work.
Using this approach, in conjunction with careful eating practices such as eating slowly and up to 80% full, it can help you eat in a way that makes losing weight easier.
Want to keep learning more about yourself? Try the following to continue collecting information.
Experiment: Eat only packets of sugar (read: pure sugar) for one day. (Good luck!)
What it shows: Sugar itself may not really be a problem for you. Read: Most people will not do the same with sugar alone. Instead, it's more about what sugar is mixed with. For example, you might eat it when it is in fruit, yogurt or even ketchup, but not when it is in personal red light foods such as cookies, chocolate or ice cream.
Experiment: Eat slowly every day for a month, trying to make every meal a little longer. (Start by taking a breath between bites.)
What it shows: You may find that you feel more satisfied earlier to eat less automatically. You may also notice that eating slowly gives rise to unpleasant emotions – those you are tired of with food.
Experiment: Use this article to make breakfast a little healthier.
What it shows: You don't have to do a full 180 to see the progress. Could you exchange cold cereal for oatmeal? Could you have fruit instead of butterflies? Could you try eggs in a green bed instead of a baguette? It's not just about replacements. is to think about what we eat … before you eat. Small changes, which are made consistently, pave the way for enduring habits.
Restriction of belief # 3: "I can't handle hunger seriously."
Hunger is a lot of things: annoying, uncomfortable, distracting …
One thing is not: so much negotiation that you have to do everything to avoid ever trying it.
The problem is hunger feels like a big deal. Some of our customers have even said that hunger feels like an emergency. They worry that if they do not eat immediately, their hunger will continue to worsen and worsen until they die.
Or wish they could.
For these reasons, many people eat as soon as they feel even the smallest physical or spiritual. This often means consuming more than you really need, which leads to weight gain (or bench fat loss). They also arrive for what they find first (see Experiment # 1).
But what happens when you don't meet hunger for food right away? Let's find out.
The experiment: Try fasting for a day.
We know it sounds scary. Nothing bad will happen – promise.
We include this experiment, called "fasting fasting" a long-term coaching program. Over the years, our training clients have told us that this day is one of the most important experiences of the program.
Here's how it works: Don't consume calories for 24 hours.
Zero. Nada. No one.
Enjoy calorie-free drinks such as water, flavored water, sugar-free tea or plain coffee. But other than that, avoid all foods and calories.
Obviously this is not something we propose in the long run. It's only one day.
And it may be the most difficult and insightful day you've had in a long time.
Some important warnings:
You can do this with a timetable that works for you. For example, you can move from dinner to dinner or lunch. If you are feeling overwhelmed for 24 hours, just think about skipping a meal or two instead. This is not to get it "perfect". Also, it may be self-explanatory, but you probably shouldn't try this experiment on a day when you have to be 100% "at your game", like when you're on a plane or having open heart surgery.
Fasting is not right for everyone. Do not rush if:
- you have a medical condition that requires eating
- race with disordered eating and have never been told about fast
- you know that periods of food restriction – even if done carefully and consciously – can lead to clearing later
The lesson: Hunger is not an emergency.
It is natural to worry that hunger will continue to get worse and worse, to make us feel bad and prevent us from doing something useful.
But hunger doesn't work like that.
Hunger hormones are released in waves based on when our bodies wait for food.
As you will probably experience during this experiment, hunger is stronger around the three to four hour period of a fast. Then it goes away.
It is an incredible feeling (and often a great relief) to learn that you can feel hungry – really hungry – and choose to do nothing about it.
There are many benefits here:
- Benefit # 1: Εάν οι διαθέσιμες επιλογές φαγητού δεν έχουν νόημα για εσάς, ξέρετε ότι μπορείτε να περιμένετε μέχρι να βρεθεί κάτι καλύτερο. Δεν υπάρχει biggie.
- Όφελος # 2: Μάθετε τι αισθάνεται η πραγματική πείνα. Αυτή η συνειδητοποίηση μπορεί να σας βοηθήσει να διακρίνετε την ψυχολογική πείνα ("νιώθω σαν να τρώω κάτι") από τη φυσιολογική πείνα ("το σώμα μου μου λέει ότι ήρθε η ώρα να φάμε").
- Όφελος # 3: Αν δεν είναι "ώρα για φαγητό", περιμένετε μέχρι το επόμενο γεύμα σας ή το σνακ να μην αισθάνεται σαν πρόβλημα. Αυτό δεν είναι μόνο βολικό εάν η πείνα χτυπά κάπου όπου δεν είναι δυνατή η πρόσβαση σε τρόφιμα (όπως για τη μεταφορά σας), αλλά μπορεί επίσης να είναι εξαιρετικά χρήσιμη αν προσπαθείτε να χάσετε λίπος.
Συνεχίστε να πειραματίζεται, συνεχίστε να μεγαλώνετε.
Μπορείτε πιθανώς να δείτε γιατί είμαστε τόσο μεγάλοι οπαδοί του αυτο-πειραματισμού: Είναι κυριολεκτικά ένα win-win. Θα πάρετε είτε μια επιβεβαίωση ώθηση της εμπιστοσύνης και την επιβεβαίωση ότι είστε ήδη στο σωστό δρόμο, ή θα πάρετε πολύτιμες πληροφορίες για το πώς μπορείτε να αλλάξετε τα πράγματα προς το καλύτερο.
Απλώς δίδοντας έμφαση στο πώς τα πειράματα σας κάνουν να αισθανθείτε, ενδυναμώνετε και ενεργοποιείτε τον εαυτό σας για να κάνετε καλύτερες, ενημερωμένες επιλογές.
Και θυμηθείτε: Ο αυτοέλεγχος δεν είναι για να γίνει τέλειος. Πρόκειται να μάθετε τι λειτουργεί για εσάς και στη συνέχεια να το εφαρμόσετε στην πράξη – ένα μικρό βήμα κάθε φορά.
Θέλετε βοήθεια να γίνει η πιο υγιεινή, ισχυρότερη, πιο ισχυρή εκδοχή σας;
Οι περισσότεροι άνθρωποι ξέρω ότι η τακτική μετακίνηση, το φαγητό, ο ύπνος και η διαχείριση του άγχους είναι σημαντικές για την εμφάνιση και την καλύτερη αίσθηση. Ωστόσο χρειάζονται βοήθεια εφαρμόζοντας αυτές τις γνώσεις στο πλαίσιο των πολυάσχολων, μερικές φορές αγχωτικών ζωών τους.
Τα τελευταία 15 χρόνια χρησιμοποιήσαμε το Προηγμένη προπόνηση διατροφής μέθοδο για να βοηθήσει πάνω από 100.000 πελάτες χάνω λίπος, Γίνε πιο δυνατός, and να βελτιώσουν την υγεία τους… μακροπρόθεσμα … ανεξάρτητα από τις προκλήσεις που αντιμετωπίζουν.
Είναι επίσης γιατί εργαζόμαστε με επαγγελματίες υγείας, γυμναστικής και ευεξίας (μέσω του Επίπεδο 1 and Επίπεδο 2 Προγράμματα πιστοποίησης) για να τους διδάξει πώς να προπονητή τους δικούς τους πελάτες μέσω των ίδιων προκλήσεων.
Ενδιαφέρεστε για την Προπόνηση Διατροφής με ακρίβεια; Συμμετοχή στη λίστα προπώλησης. θα εξοικονομήσετε έως και 54% και θα εξασφαλίσετε μια θέση 24 ώρες νωρίτερα.
Θα ανοίξουμε στιγμές στην επόμενη προγύμναση της Precision Nutrition Coaching την Τετάρτη 15 Ιανουαρίου 2020.
Εάν ενδιαφέρεστε για την προπόνηση και θέλετε να μάθετε περισσότερα, θα σας συνιστούσα να συμμετάσχετε στη λίστα μας για προχωρημένους. Η ύπαρξη στον κατάλογο σας δίνει δύο ειδικά πλεονεκτήματα.
- Θα πληρώσετε λιγότερο από όλους τους άλλους. Στο Precision Nutrition θέλουμε να ανταμείψουμε τους πιο ενδιαφέρουμενους και παρακινημένους ανθρώπους γιατί πάντα κάνουν τους καλύτερους πελάτες. Συμμετοχή στη λίστα προπώλησης και θα εξοικονομήσετε έως και 54% της γενικής τιμής του κοινού, η οποία είναι η χαμηλότερη τιμή που έχουμε προσφέρει ποτέ.
- Είναι πιο πιθανό να πάρετε ένα σημείο. Για να προσφέρουμε στους πελάτες την προσωπική φροντίδα και προσοχή που αξίζουν, ανοίγουμε το πρόγραμμα μόνο δύο φορές το χρόνο. Την τελευταία φορά που ξεκινήσαμε την εγγραφή, ξεπουλήσαμε μέσα σε λίγα λεπτά. Με προσχωρώντας στη λίστα προπώλησης θα έχετε την ευκαιρία να εγγραφείτε 24 ώρες πριν από όλους τους άλλους, αυξάνοντας τις πιθανότητες εισόδου.
Εάν είστε έτοιμοι να αλλάξετε το σώμα σας και τη ζωή σας, με τη βοήθεια των καλύτερων προπονητών του κόσμου, αυτή είναι η ευκαιρία σας.
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