How Nourishing Your Body Can Banish Stubborn Weight

Written by Dr. Nirvana

June 19, 2024

If you’re struggling to lose weight and nothing seems to be working, know that you have the power to teach your body to stop those hunger hormones in their tracks!It’s possible that if you’re constantly snacking and keeping your blood sugar levels high, you may be unknowingly causing insulin resistance. This can leave you feeling tired and sluggish, even if you’re consuming plenty of calories, or lead to weight gain on a strict diet.

To combat this, you’ll want to sensitize your cells to insulin again, so your body uses the energy you’re eating instead of storing it as fat around your midsection. By retraining your body to go longer between meals, you can start shedding that stubborn weight and feel more energetic.

When your cells resist insulin, your body stores energy as fat instead of burning it for fuel. This creates a cycle of feeling like you need more food for energy, even though that energy is being ignored. The aim is for your cells to feel hungry but not hangry. Picture it as having a healthy appetite without feeling the urge to strangle someone for food!

Mastering Mealtime: Nourishing Yourself with 3 Satisfying Meals and No Snacking

To start off, it’s important to understand that this process won’t happen overnight for everyone, especially if your blood sugar levels are out of balance. So let’s set a realistic goal of 1-2 months to make some positive changes.

 

Don’t skip breakfast

Starting your day off right is key. Breakfast can either make or break your day, so make sure you eat a balanced meal that will keep you satisfied for as long as possible. Aim for 4-5 hours of fullness. If you find yourself getting hungry too soon, reassess what you’re eating. A breakfast high in fat and protein might be better for stabilizing your blood sugar than a sweet smoothie. Try a savory option instead. If you think oatmeal is a filling breakfast option, think again! It may satisfy you quickly, but the fullness won’t last past a couple of hours. Try swapping that starchy bowl for a hearty meal loaded with protein and veggies. Personally, I love starting my day with a steak, sardines, or eggs paired cooked in ghee and sometimes paired with a green veggie. Remember, breakfast doesn’t have to be traditional breakfast food, especially since we tend to crave sweet treats in the morning. And don’t forget the golden rule – make sure to eat within an hour of waking up to properly fuel your adrenals for the day ahead.

 

Eat when you’re hungry

Do you find yourself feeling hungry soon after a meal, or is it just a habit? Try a little self-reflection by imagining if you could go for a steak right now. If the thought of diving into a protein-rich meal doesn’t excite you, then maybe it’s not true hunger calling. Replace steak with fish, turkey, or chicken if that better represents your cravings.
If you’re just looking for something to snack on out of boredom, try drinking a glass of water instead. It might feel strange to go without food for a while, but don’t worry, breaking the habit takes time. Embrace the challenge and resist munching out of boredom a little longer. Your body will thank you for listening to its true needs.

 

Don’t be famished

Don’t ever starve yourself just to achieve your goals within a 4-hour timeframe. Remember to take care of yourself while striving for success. Remember to satisfy your hunger before you reach that hangry point. Being hangry is when your blood sugar drops and your body starts panicking for food. This panic mode leads to a surge in stress hormones, which we definitely want to avoid. So, make sure to have your protein-packed meal ready soon after you feel your body signaling for it.

Plan ahead for lunch (especially if it takes a while to prepare or get to where you need to be), then take some time to relax and savor your food slowly and mindfully. Don’t rush through it like it’s your last meal on earth. If you keep this routine up for a few weeks, you’ll notice that the gap between feeling hungry and getting hangry starts to lengthen. For instance, at first, you might feel a sudden drop in blood sugar, but after a few weeks, you may find yourself comfortably hungry for a bit before feeling famished. This gradual shift means that you’re improving the sensitivity of your cells to insulin – great work! You’ll also feel more in control of your hunger cues and eating habits.

 

Elongating the time between meals

Ready to take your skills and put them into action? Start your day with a nutritious breakfast and your favorite hot beverage. Then, challenge yourself to wait a little longer before feeling hungry. Aim for 3 hours today and gradually increase by 5-10 minutes each day. Baby steps are key!
Once you reach 3.5 hours, aim for 4 or 5. Remember, when you do eat, make sure it’s enough to keep you satisfied for another 4-5 hours. It may take time to adjust if you’re used to snacking throughout the day. Consider chewing your food thoroughly, and focusing on quality over quantity. Let your body learn to crave real, nourishing foods and feel truly satisfied.

releasing stubborn weight

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