1) Eat foods that make you feel good before, during, and after, both physically and mentally (includes indulgences).
If food is supposed to be our sustenance, why is it making us so sick? And if something makes you feel like absolute garbage (either physically or emotionally) then why even bother eating it? Here’s the thing: whether the food you eat is nourishing or indulgent, it should taste amazing and it shouldn’t leave you reeling.I instruct all my clients to ask themselves this question before they eat:
2) Eat foods that do not make you feel guilty (again, includes indulgences).
“I’ll have the pancakes, with a side of guilt please.”-Said no one ever
Perhaps the most important aspect of effortless eating is guilt-free consumption. What’s the point of indulging if you’re just going to beat yourself up afterwards? Why eat something that you’ll later wish you hadn’t?
If food is both for sustenance and pleasure, then guilt has no place in the matter.
This isn’t to say you shouldn’t indulge–quite the contrary actually. Rather, indulge intentionally and intelligently, with the understanding that you’re making a conscious choice. When you set out to consume something, do so with the intention of enjoyment–not regret. If you’re going to eat chocolate, eat chocolate. Don’t berate yourself for it.
3) Protein, veggies, and healthy fats (like avocado) are your top priority; everything else is bonus.
When you fill your plate with high quality protein and fresh produce-the two things that will leave you feeling the most sated and the most noursihed-there is little room for much else.(Shutterstock*)
As much as possible, choose sustainably raised animal products and locally grown produce–quality of food is just as important as quantity, if not more.4) Stop consuming when the bites/sips are not as divine as the first (First Bite Rule).
The “first bite rule” is clutch.As much as I’d like to stay “stop eating when full,” I know how challenging that can be. Listen, if we all stopped eating when our stomachs were at capacity then there wouldn’t be such a thing as obesity. But, by paying attention to your palate (and not just fullness cues) you can control the quantity of consumption, simply by stopping when the next bite isn’t as fabulous as the first.
Simple, Effortless, Effective
Incorporating these four intentions into your life will help streamline your nutritional efforts. You don’t have to do all four at once–at least not right away. Start with number one and work your way down until all four intentions become habits, and eating becomes effortless.Because complicated nutrition? Worrying and stressing out over food? No, thank you. You’ve got far more important and enjoyable things to focus your energy on.