Jamie Rotman Functional Fat Loss’ Post

Are you eating enough?? Contrary to popular beliefs, successful weight loss isn't solely about eating less and moving more💥 Did you know that the biggest trigger of binge eating and overeating is physical hunger? You are not what you eat. You are what our body can absorb. If you don't eat enough nutritious food, you are going to: 🍫 Snack more, 🍫 Binge eat, especially in the evening, 🍫 Crave processed food. Join me Thursday for a free MasterClass where you'll uncover the eating habits that are sabotaging all your efforts. Link to register or to get a recordin in comments⤵️

Having been morbidly obese, you're always on the look out for things that help you maintain a healthy weight. For me one of the things is standardizing meals. This helps you precisely know your caloric intake and control eating. I tend to eat the same meals for breakfast and lunch, to wit: Breakfast: 3 eggs and avocado and whole wheat toast, or 3 eggs and smoked salmon and whole wheat toast, or 5 eggs and whole wheat toast. (No, I do not have high cholesterol or any other marker of cardiovascular dysfunction, and I never have.) Lunch: 8-10 ounces of lean meat (chicken, turkey, oryx, 96/4 ground beef) and 1 avocado and whole wheat tortilla/toast. This represents about 1200 calories. These meals get me through the day until about 6 p.m., even if I spend 2 hours in the gym.

💁🏻♀️If you feel like you overate the last 2 days, here’s what you need to do today: 1️⃣Include protein at each meal instead of simple carbs “by themselves” Pairing “carb” foods, including fruit, with a source of protein (like cheese, Greek yogurt, cottage cheese or fish) will help keep you satisfied and decrease cravings. 2️⃣ High fibre foods instead of greasy/fried foods. The fibre will help push the extra food through your digestive system so you don’t feel so heavy 3️⃣DO NOT skip meal hoping to save up calories for later 🚫 This will always backfire and lead to overeating. Eat balanced meals with protein and fibre and avoid sitting down to dinner STARVING. 4️⃣Never punish yourself by eating less after eating more than you may have wanted 🤗 Learn from the experience to do different next time. Automatically cutting out all your favourite foods in an attempt to only stick to “healthy” low calorie foods will only increase the temptation for those foods 🔄 Comment with your favourite meal from Shavuot 💕

Don’t Make This Meal Mistake! If you’re trying to lose weight, PLEASE do not make this super common mistake with your meals… And what I’m talking about is eating TINY meals instead of eating normal sized meals. A lot of people think that, when trying to lose weight, they need to eat SUPER small meals. And while that does mean that you’re consuming less calories for that specific meal, what oftentimes ends up happening is… You are INSANELY hungry between meals, because your meal was so small, and you end up snacking like crazy. Your hunger is off the walls so you grab literally anything you can get your hands on, which oftentimes aren’t the best options. But if you would have just had a NORMAL sized meal, that would leave you feeling full and satisfied for a lot longer, and your hunger wouldn’t get out of control. You may still have a small snack, but you’re not going to go as crazy since you actually had a normal meal. So I know it can be counterintuitive, but you don’t need to shrink your plate to a baby plate when you’re trying to lose weight. Eating regular portions, paying attention to serving sizes, and prioritizing protein/veggies at each meal will get you a LOT further. I hope this helps and let me know if you have any questions! - - - - - - #weightlosstips #nutritiontips #nutritioncoach #healthyweightloss #mealplan

Are you a fast eater or a slow eater? - It takes around 20 minutes for your body to tell your brain that you’re full. - If you eat quickly, you’re more likely to chew less thoroughly and take longer to digest your food. - Eating slower allows you to appreciate your food more. - If you’re in eating with family or friends, try to pace your eating toward the slower eaters. - Try noting the time you sit down to eat and the time you finish. If you think it was too quick, try slowing down next time. - Eating slowly is also a good habit to practice for good digestion. #slowdown #eatslower #digestiontips #nutritiontip #healthyhabits #wellnessjourney #wellnesscoach #nutritioncoach #emotionalandbingeeatingcoach

China dropped 10lbs & 6in around the waistline over 6 weeks, and we only followed TWO food ‘rules’. No meal prep. No extreme restriction. No weighing & measuring every bite of food. Oh, and she went from working out 6 days a week, to 3 days a week. The two 'food rules' we followed? - A high protein, 'healthy gut' breakfast. We always started the day off w/ 30+ grams of protein, and some good probiotics to improve digestion throughout the day. - A minimum of 4hrs between each meal, snacks included. We chilled on constantly needing to nibble on something, and it helped her eat more balanced, high nutrient meals. You don't have to change EVERYTHING. Just the things that move the needle most. — if you want a ‘Done For You’ game plan + daily accountability to help you get in great shape and stay there, take our Transformation Quiz. We’ll help you make it happen: https://lnkd.in/g6tDr2pu

Watch Out for Sneaky Calories! 😱 The "healthy" smoothie or tiny snack might be hiding extra sugars and fats that you didn't ask for. Staying mindful of what goes in your food is the best way to prevent that calorie build-up! Things like reading labels, making your own food, and avoiding certain foods are the most important things to note when being mindful of what you eat. In this video we discuss extra tips to prevent going over your caloric intake.

What should you NEVER order with your meal? A side of guilt. Feeling guilty about eating meals/certain foods/feeling like you’re being “bad”/feeling like you’ve failed. All of this has no place with eating. Feeling guilty about our food choices serves us no benefit, and can actually be a trigger for binge eating. If you struggle with feelings of guilt around certain foods, it’s likely there’s some previous dieting or current restriction occurring. Repeat after me “I give myself unconditional permission to eat all foods” If you need help losing the food guilt, breaking free from emotional and binge eating and finding food freedom, book a free call now to learn more about my 12 week program. DM “call” now

We have been trained since childhood that snacks are a regular part of the day. However, this usually leads to unconscious eating or “snack-ccidents” which can easily add 200-500 calories/day. These extra calories can impair or completely stall the fat loss process. Think of how many Bites, Licks and Tastes (BLTs) you may be consuming throughout the day? When you make the family dinner, do you snack throughout because you’re hungry? Do you eat the left-overs off your child’s plate? Do you lick spoons and knives to not let anything go to waste? Do you have ‘just a little’ bit of things throughout the day? Rather than snacking and taking bites, licks and tastes - eat meals. Yes, meals. It’s completely unnecessary to eat between meals when they are planned properly to be nutritious and satisfying. #decodingfatloss #snacking #weightlosstips #weightlossgoals #weightlossmotivation #angrynutrition