Stress and Weight Loss

    I’m currently in the process of downsizing and moving - while also recovering from Covid. I’m also working on losing my excess weight.  During the past 2 years, I gained about 25 pounds - mostly because I was not paying attention during my mother’s terminal illness (along with some other significant events).  However, I’ve lost weight in the past without dieting - and I have the tools and determination to lose that weight again - for the final time.  

     So, what am I doing to continue losing weight while dealing with the stresses of packing and moving to a new state? 

1. I always make a daily plan - even if I don’t know where or what I’ll be eating.  I guess, or write - “eat when hungry and stop at enough,” if that’s my best estimate.

2. I’ve been practicing leaving at least a bite or two with most meals.  It’s getting easier to leave food on my plate and throw it away or save it for another time.

3.  I try to stop eating halfway through lunch and dinner, wait 10 minutes, and then ask myself if I’m still hungry. I’m often no longer hungry and put back or throw away the food I’m no longer hungry for. 

4.  I plan a daily snack; however, I only eat that snack if I’m hungry.

5. I drink at least 64 ounces of water on most days. So that I don’t need to wake up at night to go to the bathroom, I drink 4 of those cups before breakfast.  Before putting in each of my eye drops, I drink a cup of water.  I then try to drink a cup of water every time I go to the bathroom - finishing my 64 ounces of water by 6 p.m.

6. At home, I usually eat the same breakfast daily - if I’m hungry.  I prefer steel-cut oatmeal with berries and nuts. I make it weekly in my InstaPot.  I put the oatmeal in single-serve containers to easily microwave 1 serving.

7. If I’m traveling, I’ll usually eat yogurt with fruit and possibly a little granola or oatmeal with fruit and maybe nuts for breakfast.  

8. I rarely snack between breakfast and lunch.  I usually carry small packets of nuts, fruit, a mini-nut bar (low sugar), or string cheese to eat if I become hungry between meals.

9. For lunch, when I’m home, I usually eat leftovers, a bean/grain salad, or tuna.  If I’m working, I carry tuna packets, fruit, and sometimes cheese. If traveling, I usually eat a salad or wrap (with much of the wrap removed) or a grain, protein, and veggie “bowl.”

10. My dinners at home generally consist of protein, grain, salad or veggies, and a piece of dark chocolate.  I put ice cream on my plan once or twice a week and make sure I eat a little less if I plan for ice cream after dinner.

11. I use an app like Yelp to choose an appropriate restaurant if I'm traveling. If there are minimal choices available, I choose a menu item that is “relatively” healthy, and I do not overeat.  I rarely order dessert, although I will include homemade ice cream on my plan once or twice a week.  I also try to eat either bread or an appetizer (or neither) - but not both.  Ideally, if I want an appetizer, I’ll share it.  I also immediately ask for a “to-go” box and put ½ of my meal in the box before eating. I only eat some of the food from the to-go box if I’m still hungry after waiting about 10 minutes after finishing half my food.

12. I rarely eat after dinner - unless I go out and never eat after going to bed.  

When I follow the above, I lose weight easily.  I can modify my plan when necessary, but I’m always aware that my ultimate goal is to be as healthy as possible and remain active for a long time. 

I’d love to help you form a “doable” plan that works for you so that you can lose your excess weight permanently.  Schedule a consultation with me at: https://calendly.com/coachbarbarakatz/60min - and we’ll chat about coaching and whether it might be the right choice for you.  The consult is free, and there is no pressure and no obligation.  Do something for yourself and find the freedom of not worrying about food or eating and loving how you look.